30-Day Challenge – Pull-up Pre-Blast

30-Day Challenge – Pull-up Pre-Blast

Tired of having pull-ups announced during a workout and dreading the exercise? Ready to build that muscle that has been eluding you this entire time. This is the challenge for you!

What:

30-day pull up challenge. The next installment in the 30-day challenge series from F3 Hartsville

When:

The challenge starts on Feb, 12 and ends March, 12. But you will need to set a baseline and get that number to Judge Judy before we start

What we need from you:

Go to a close pull-up bar location, War-zone, Farsight, The Clinic etc. they all have a bar/playground. Use proper form, palms out people, we are doing pull-ups not chin-ups. I will be at Farsight 5:00am and Revolution 5:15pm Tuesday 2/6, and War-Zone 2/8 at 5:00am to get your baseline numbers and demonstrate good form. If you can’t make it to one of these then get your baseline (as described below) and let me know the number.

How you will get your numbers;

We will go to the pull-up bar and demonstrate form followed by as many as you can do before you Stop/Struggle/Cant get quite above the bar. From there I will assign CHALLENGES and a training program for each person.

This challenge is for everyone who wants to get better whether you can do ½ or 20 you will get better and be victorious if you give it all you got.

Training instructions will be given after your individual baselines have been established. Everyone should be advancing as the challenge continues.

What is success:

Stick with the program for all 30 days (no, not every single day) and show progress to complete this challenge.

Await further instructions IYAFYL

4

Bobby Fuller meet the Temple

The Run club met at the Temple for a little mosey AMRAP.  YHC tried to create a plan for all abilities so no one could make up an excuse to bail.  In sales classes they teach you to handle objections like these:

  • “It hurts my knees or calves to run down Woodland”.  Fine, we’ll go down the gentler slope of Law St. and come up Woodland Dr.
  • “I can’t keep up with you guys”  If you can run a 32 minute mile you can run this route.  You just might get passed.

The theme today was “consistency”.  Set a pace on the first lap and maintain it or beat it.

The route:  Start at Temple, head down Home turn left on Law, left on Greenwood, left on Prestwood, up Woodland Dr. for a 1.4 mile loop.  Based on your pace, do this as many times as possible for 45 minutes.  If you have a few minutes to spare at the end, finish with hill repeats waiting on the 6.

  • 8 min/mile pace–4 laps
  • 10 min/mile pace—3 laps
  • 16 min/mile pace—2 laps
  • 32 min/mile pace—1 lap

Announcements

  • The Fox 2/4/17.  EVERYONE needs to sign up to run or volunteer
  • Greenacres Grandmother, Arnold Mother-in-law, Woodchip new baby
  • Good luck to Arnold, Bowtie, and 2.0 in the Charleston Half Marathon tomorrow

Devotion

Talked about being consistent spiritually as well as physically.  Audit closed us out in prayer.

Moleskin

  • Tclaps to prerunners Arnold, Coxswain, and YHC.  Also spotted Valleyboy and Mutt running down Home
  • Upon realizing FIA was there doing their Temple thing on Fridays, Audit and Arnold immediately remove their shirts.  The FIA girls didn’t stay long after that.
  • This is a GB approved course because of the bathroom facilities available at Prestwood (presently out of TP), the Portapotty in front of Stallions house, and Benchwarmers gracious invitation to use his house if necessary.
  • Notable Fartsackers from the neighborhood include Wall-E, Bowtie, Stallion, Schafer, Tater Salad, Heart Attack, Dipstick, Pusher as well as other sad clowns like Dee Brown, Jack Bryan, Hal Cummings, Taters Bro-in-law, etc.

Aye!

Groundblind

 

 

4

30 Day Challenge: Holiday Prayer Challenge

This challenge is designed to help us grow in our spiritual life with God.

Many of us have our days scheduled. For example, we all schedule our time at work, at play, with family, and the times of our exercises with our F3 brothers. Do we schedule in time to be in prayer with God? This challenge is not difficult. It does require commitment. The commitment is to spend time with God both speaking to God and listening to God.

The Challenge:

  1. Schedule a time each day for reflection and listening for God.
  2. Find a place to be still and quiet, free from distractions.
  3. Quiet one’s mind by talking with God. Pray to God first, and then wait quietly for God’s response.
  4. As the challenge moves forward add one minute every six days following this schedule.
  • Monday, November 27th – Saturday, December 2nd – 5 minutes
  • Sunday, December 3rd – Friday, December 8th – 6 minutes
  • Saturday, December 9th – Thursday, December 14th – 7 minutes
  • Friday, December 15th – Wednesday, December 20th – 8 minutes
  • Thursday, December 21st– Tuesday, December 26th – 9 minutes

We will have a GroupMe page for all participating. Keep track of your own progress and share your experience on the chat to encourage others. The goal is 20 out of 30 days.

Two other important points:

  1. It may take some time at first to get the thoughts of the day clear from one’s mind for conversation with God.
  2. If you miss a day, don’t worry, start again the next day and keep on the schedule. God will still listen.
6

Ad-Lib Q

Conditions:  35F Clear and Breezy

Commentary:  Veteran’s Day has been an important event for our F3 community and each year, we have tried to do something special.  As the week came to a close, no Q had signed up to lead our convergence beat down.  Friday evening chatter on the wire was pushing for a Vet to leave but still no one stepped up – including YHC…  As time marched towards launch – still no takers…   YHC posted early to enjoy a Vets Day Murph with some fellow Pax , Itallion Stallion and Arnold, and then drove home to take care of some quick necessaries…  Upon returning YHC learned that he got the nomination for today’s Q – aka voluntold.  So, time to get a plan, do some ad-lib and draw from past experiences…

The Pax eagerly formed up into the COP.  Since it was our first chilly fall morning, this group was ready to roll.

Disclaimer…  While explaining that I had no idea what I was doing or what we were about to do, Krispy Kreme rolled up with his Ruck and sporting his cocktail dress…  It’s always good to have a bonafide veteran participate in Veterans’ Day – 20 years of service!

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankensteins X 25 IC
  6. Guantanamos X 15 IC
  7. There may have been more… can’t remember

The Thang:

Crawley Thang:

  • Bear Crawl to the first 5 trees and do 10 Merkins at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Crab Walk to the first 5 trees and do 10 Leg lifts at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Lunge Walk to the first 5 trees and do 10 Squats at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Backwards Bear Crawl to the first 5 trees and do 10 Hand Release Merkins at each tree
  • Run to middle of WZ field and do 20 Mountain Climbers then to end of WZ and 5 Burpees and run back
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
  • Four Corners
    • Corner 1: 25 Merkins
    • Corner 2: 25 LBCs and 25 Merkins
    • Planters: 15 step ups / 25 Dips / 20 Derkins
    • Corner 3: 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
    • Corner 4: 25 Squats / 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
  • COP:
    • Box Cutters
    • Inappropriate Bridges
    • Catalina Wine Mixers

Announcements:

  1. Gridiron AO – Kelleytown, all Pax invited, 5 FNGs so far
  2. Team RWB – Free – support and enrich veterans lives – Krispy encouraged all Pax to join Team RWB.
  3. Plug for Veterans Day celebrations – Krispy also mentioned his desire for Hartsville re-establishing a bigger veterans day celebration and events, like a parade or town hall type recognition.

Devotion

Isaiah 6:8:  “Here I am Lord, Send me”

We took a minute to recognize the veterans in the Pax today:  Krispy Kreme and me.  Krispy served in the USN for 20 years, 13 of which were sea duty and he accumulated 6 years of time underway – more than half of his sea tour.  KK served aboard the USS Dwight D Eisenhower (CVN-69), USS Carl Vinson (CVN-70) and USS John C Stennis (CVN-74).

Today, less than 1% of our population serves in the military.  We have an all-volunteer force that choses to serve for many different reasons.

YHC mentioned one of his favorite books:  “Tribe” by Sebastian Junger.  Junger writes about today’s situation, where the war, the fighting, the violence is overseas, away from our day to day lives.  We, as citizens of this country can’t easily relate to the experiences of today’s veterans.  Earlier tribal societies dealt with wars within their communities or nearby.  Everyone participated in the conflict and understood the experiences of the warrior.

Junger describes his idea of a veterans’ day ceremony, where the community would come together in an auditorium or town hall and give each veteran a chance to speak about his or her experiences and feelings about their service.  We, as citizens, must do more to acknowledge and include our veterans.  We must listen to them.

Great work by all Pax!!

6

Are You Up For The Challenge

ARE YOU UP FOR THE CHALLENGE??

One of the great things of F3 is the #CSAUP. Whether it’s the Marine Core Mud Run (#F3Superbowl), GoRuck Challenge, P200 or the ultimate test of strength and endurance in what is known as The Fox. CSAUP’s are great for 2 main reasons. 1) They push the Pax to train hard in preparation for the crazy stupid and utterly pointless event that will always take a man beyond what he thought he was capable of. And 2) It brings together Pax who don’t normally see each other at the Tues/Thurs workouts. THE ONLY PROBLEM WITH THE #CSAUP is….there isn’t enough of them! Thus the F3 Hartsville 30 Day Challenge was born.

What:

A series of 30-day challenges (goal is 6 per year) that focus on a specific muscle group or discipline. A goal will be defined at the beginning and a Q will be assigned. Each man will keep track of his progress, with the “encouragement” of the other Pax participating of course. Challenges could require double downs and/or solo work. After a Pax has completed 3 challenges within a 12 month time frame he will earn the exclusive F3 Hartsville Challenge Trifecta shirt or patch. Other key pieces of information include:

  • Regional 1st FQ (Goldilocks) will be the program Q with individual challenge Q’s taking the lead on the different 30 day challenges
  • Only one challenge will be active at a time
  • Challenge ideas should be presented to 1st FQ (Goldilocks) for “approval”. Requirements: it must be hard, it must be accessible to all men, there must be a clearly defined goal (preferably relative to a mans starting point)
  • Other stuff as we think of it….

Why:

Did you not read the 1st paragraph! We are not here to maintain the status quo. This is an opportunity for all Pax to go beyond their routine and comfort zone then relish with their brothers in the collective sharpening of our 1st and 2nd F.

Who:

All Pax. No excuses. Everyone is invited regardless of your starting point.

When:

Read below for launch dates of the first two challenges. After that it’s open but challenges must be approved by 1st FQ (Goldilocks).

Where:

Up to the Q. Some will be double down at the site determined by Q. Some will require solo work as well.

How:

Tab will be added to the Q sheet for Pax to sign up. https://docs.google.com/spreadsheets/d/1TPKwHL8WNM73wsfy3vw6VHu98irlhHxYVXPdbMesuCI/edit?pli=1#gid=2077069414

When the challenge starts, show up and do the work. #DFQ

Schedule:

  • Oct 10th – Kettle bell Challenge
  • Challenge Q – Green Acres
  • Goal – 10,000 swings in 30 days

 

  • November (date TBD) – Pull Up Challenge
  • Challenge Q – Divac
  • Goal – 3 pull up workouts/wk – rep specific goal based on starting point
5

“Sweat”urday Convergence

It started out like any other Saturday Convergence. YHC arrived a few minutes early just in case nature called.  Arnold and Dumper were having a post run picnic on the grass with their shirts off (Weird), Klinger was doing post ruck Block Burpees by himself while his partner Stallion opted to join the shirtless guys on the grass (weird.)  Coxwain was getting his mind right performing some yoga by the swingsets.  Like I said, typical Saturday.

As the start time got near, Goldilocks finally rounded up a limp Farsight flag and we gathered around for Disclaimer. YHC noticed Benchwarmers car as the clock struck 7:00 am but he wasn’t in the circle.  As we began warming up Bench shows up so I throw in a few extra warmup exercises while he stretches, changes tubetops, puts on fresh socks and shoes, and makes his grand entrance to the circle to watch everyone else finish the arm circles I had picked out just for him.  Way to push Bench!

Conditions

Muggy

The Thang

Warmup, all IC: SSH, Merkins, Windmills, Copperhead Squats, Arm Circles

Line up on walkway facing water tower for 12’s. Why 12’s instead of 11’s?, because more is better.

12’s across short side of field

  • Round 1:   Burpees/Jump lunges
  • Round 2:  Hands Release merkins/v-ups

Decided to cut out Round 3 and lunge walk to far end of field facing the Y.

Line up in plank position nose to tail for Indian Bear crawl to opposite end.

Partner up-Teamwork—Partners complete the rounds below. Each PAX Goes to failure, rest is 20 BBS before continuing reps. Once the team completes their reps, run length of field and back and help remaining teams.

  • Round 1:  200 Team Merkins
  • Round 2:  100 Team Burpees (Merlot was mentioned by several PAX during this round)
  • Round 3:  200 Team Plank jacks, Mounatin climbers till the 6 showed up.

Circle up for Mary:     Flutterkicks and other things

Announcements—

  • HNL 9/10 year olds won Dixie Youth World Series outscoring opponents 64-3.
  • F3 Manning launch 8/26, Hartsville Q’ing 9/3 led by Judge Judy, Wall-E, and Divac. Should be good one.
  • Emmanuel hosting paintball on 9/10. $10 gets you all the ammo, guns, and safety gear. Sign up!

DEVO

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Prayers up for Little Jack and Fudgers moms, Bagboy transition

Moleskin 

YHC Enjoyed bringing the pain this Saturday and T-claps to the double downers. All AO’s were represented although there was some disagreement on who had the most show due to the early departures by Benchwarmer and Bowtie.  Our leading Attorney claimed it for Farsight, but was overruled by the Judge in favor of the Clinic.  Glad to have Spackler and Coxswain also.  Special thanks to Baby Beasley for picking up Stallions breakfast tab.

Aye!

Groundblind

0

Revo-tabata

Conditions:

Felt like sitting in an oven

YHC loves when he is able to get out to Revolution and put in some work. I love it even more when they let me Q. YHC had this elaborate running Q planned, but felt sorry for Audit has he mentioned he had an injury so I changed it up.

Warmup:

SSH x 25 IC (waiting on Lazyboy who made sure to walk as slow as possible to the circle)

Windmills x 20 IC

Reach Thrus x 20 IC

The Thang:

Anyone who has been a member of F3 Hartsville for more than a month knows that YHC is the Tabata King. While I normally only do Tabata beatdowns at Brick City, I decided to show them why and how I remain the King.

I had my counter set to 20 sec reps and 10 sec of cooldown. PAX did 7 reps of each exercise and a total of 8 exercises. They were as follows:

  1. Merkins
  2. Big Boys
  3. Squats
  4. LBCs
  5. Mountain Climbers
  6. Flutterkicks
  7. Hartsville Hammers
  8. Burpees (crowd pleaser)

Mary:

SSH x 15 IC

Imperial Walkers x 15 IC

Reach Thrus x 15 IC

Moleskin:

Around ½ through, Repo said, “You know this is Revolution right? We take a water break in the middle”. YHC ignored his comment and plugged away until we finished the Hammers. I wanted the PAX well hydrated and rested for the Burpees.

T-claps to that animal Windows on another triple down.

Announcements:

Repo is Qing a special workout at his house Saturday. He needs many weak minds and strong backs to help pack their house and help them move. I believe he offered free beer and pizza.

DEVO:

YHC just finished reading the book One Second After which is about the events after a terrorist organization launches 3 nukes in the atmosphere over there US and the EMPs wipe out all electronics. In the book, two characters are getting to know one another and they are using each other’s strengths to survive. One makes a simple political statement that identifies what political party they belong to. The other character says something to the effect of before the EMPs went off, they would have written off whatever that other people said based simply on that. They also joke about how crazy that is given their current predicament.

No matter if we realize it or not, we all have “filters” that we hear things through. They may be political, religious etc. and we often discredit or devalue what people are saying based solely on this. I prayed that God would show us our filters and allow us to hear and see people through his ears and his eyes.

 

Aye!

0