Simple and Dry

It was a gloomy morning as I pulled in the parking lot. Light drizzle covered my truck, there was one other vehicle running and waiting. We made the decision to stay dry under the pavilion as the others showed up.

After a light warm-up of windmills and imperial walkers, we started the main event.

30 Ranger Merkins
30 Reverse Crunches
Bearcrawl down and back one side of the pavilion
Wall sit on the six

30 Wide arm Merkins
30 Double Count Flutter Kicks
Lunge walk down and back

30 Merkins
30 Big Boy Sit-ups
Crab Walk down and back

30 Carolina Dry Docks
30 Oblique V-ups
Pivot Squat down and back

15 Diamond Merkins
30 Leg Lifts
Burpee Broad Jumps down and back

10 Seal Merkins
30 2 count Freddie Mercury’s
Two laps around the pavilion

We continued with round two bringing the exercises down to 15 but leaving the Diamond and Seal Merkins at the same numbers.

Two laps around the parking lot ended our second set.

Being very aware of the drain on the arms we did simple mary.

Two Minute Wall Sit

Two Minute Low Plank

Maya was definitely pissed at the lack of running, so she decided biting my ankles repeatedly was the best course of action. There was a little grumbling at the end but I am sure the arms of all in attendance will thank me.


We are all called to be leaders. After all it is a central part of F3. Today was a reminder that we must also carry that home for our spiritual lives and the spiritual life of our family. Initiate prayer at the table, find a Devotion to share with your wife and kids, go through it together. Spend time in the word together. Be intentional and help your family and others to see Gods love in your home.


Clinic – Last Post of 2020

Conditions:  High 40’s and wet drizzly rain with periods of a steady rain

Commentary: Last workout of 2020.  Glad to put this year behind us but frankly, nothing’s gonna change just because of a number.   Several Pax were celebrating their total workouts from the year – t-claps to those and wish they’d posted.  Respect to Paula Dean who ran 5 mi after this workout to hit 1,200 miles!

The rain workout with lots of six-work and hand release merkins made this a crowd pleaser.

Tomorrow is the 10th Birthday of F3 Nation!

Disclaimer and Warm Up

  1. SSH X 20 – in cadence
  2. Imp Walkers X 15 – in cadence
  3. Wind-Mills X 15 – In Cadence
  4. 5 Double Merkin Burpees – OYO

The Thang: 

Mosey to Brick City

Each Pax gets 1 cinder block and one half block

AMRAP workout – go through the stations as many times as possible before the Q calls time.

At Picnic Tables

  1. Derkins X20
  2. Tricep Dips X 15
  3. Pull ups X 5
  4. Curls X 30
  5. Overheads X 25
  6. Thrusters X 10
  7. Kettlebells X 20
  8. One Arm Snatches: 10 each arm
  9. Russian Twists X 20 – 2 count
  10. Chin ups x 5

Run to Dip Bars and Bear Crawl between Cones

At Dip Bars

  1. Dips X 10
  2. Hand Release Merkins X 10
  3. Box Cutters X 10
  4. Inclined pull up X 10
  5. Burpees x 5

Run to Monkey Bars and Bear Crawl between Cones

At Monkey Bars

  1. Traverse Monkey Bars
  2. Leg Lifts X 15
  3. Peter Parker Merkins x 25
  4. BBSU X 20
  5. Burpees x 5
  6. Corkscrews X 5
  7. LBCs X 25
  8. Mountain Climbers X 20
  9. Inappropriate bridges X 15
  10. Traverse Monkey Bars

Run back to picnic tables and Bear Crawl between Cones


Mosey back to AO for COT

Devo:  YHC referred to F3Nation’s Q-source:


Q1/GET RIGHT: the pursuit of proper personal alignment

Q2/LIVE RIGHT: the dedication to Purposefulness

Q3/LEAD RIGHT: the practice of Virtuous Leadership

Q4/LEAVE RIGHT: the construction of Legacy

The Pursuit Of Proper Personal Alignment:

A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

Likewise, because Fellowship is about the forging healthy relationships with other people, it requires the HIM to put the needs of others before himself. This is not the state of nature into which a man is born. A baby cannot even conceive of anything outside of himself, a boy puts himself first in all things and a teen is self-absorbed. Only in maturity does a man develop the discipline and desire to consistently promote the cause of his loved ones over his own and seek Preparedness. That is Right, the normal and upright position into which he is designed to grow. But he can’t do it if beset by gluttony and sloth. Those are jealous and all-consuming idols that will stunt his growth and keep him un-Right.

Finally, Faith requires a willing obedience to that which created us, which means that we place nothing before the SkyQ. For the un-Fit man this is simply not possible. His lack of control over what he eats, drinks and does renders him captive to other forces. As with Fellowship, gluttony and sloth provide no space for anything else. They are all consuming.

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.


Q in a Closet


I took the Q at The Clinic to make myself get up.  I’ve missed the last 2 weeks and I needed to motivate myself to get going.  I started planning Tuesday night then realized I had to come up with a new plan after Karate Kid posted the weather report- rain and possible thunderstorms.  I had to come up with a workout in the area the size of a walk-in closet.  Not a bad idea since we’ve got The Fox on Saturday and need to save our legs.  What resource could I use to find exercises to do in such a small space?  Then I remembered the Iron Pax Challenge… What would F3 Naperville do?  These guys were certainly beasts after their IPC performance.  I went through their backblasts.  Yes I cheated off F3 Naperville and now the 6 men that attended today will most likely win the Iron Pax this year.



SSH x30

Imperial Walkers x 20

Reach throughs x10

Banjo bear crawl- feet on the building

Main Thang
10 burpees
Bear crawl to the other side of the building
10 hand release merkins
Bear crawl back
9 burpees, 9 merkins… until 0
10 Donkey Kicks/Crab walk
10 Carolina Dry Docks/Crab walk
6 inches
Dying Cockroach
“Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world.”
‭‭James‬ ‭1:27‬ ‭NIV‬‬
Previewed the Waterbug 8.8 on 3/7 to raise money for the Talberts.
Fartsackers: everyone excused except Stepper who constantly talks smack about my fartsacking

5 Rounds of 6 Sets of 10 Reps Times 3

YHC committed to Q and commenced planned a rinse-repeat of the Monday BC beatdown with more reps and running.   Well, it looked good on paper but the Pax made it through stage two and a few gazelles started round one of stage three before YHC called time.   Going to tweak this and bring it back…

13 Pax posted in the Clinic gloom

Disclaimer and Warm Up

  1. SSH X 20 – in cadence
  2. Imp Walkers X 15 – in cadence
  3. Wind-Mills X 15 – In Cadence
  4. 5 Double Merkin Burpees – OYO

The Thang: 

Mosey to Brick City

Each Pax gets 1 cinder block

5 Rounds

10 Burpees
10 Push Ups
10 Squats
10 Jump Lunges (each leg)
10 Thrusters
10 Block Overhead Squats

One Lap around Parking lot plus 5 Pullups

5 Rounds

10 Sit ups (block on chest)
10 4 count – Flutter kicks (holding block overhead)
10 Leg lifts (holding block overhead)
10 Crunches (holding block overhead)
10 6″ then knees to chest (6″, bend hip and knees to chest while holding block overhead)
10 4 Count Russian Twists with Block

One Lap around Parking lot plus 5 Pullups

5 Rounds

10 4 count – curls
10 Block ground to overhead
10 Overhead Tricep extension
10 Overhead presses
10 Kettlebell swings
10 Upright rows

One Lap around Parking lot plus 5 Pullups


Oblique V-ups 10 each side

Box Cutters IC X 15

5 Double Merkin Burpees

Announcements:   Sign up for the Fox now!

Devo:  From “The Wire” – Squinting Through the Fog

If any of you lacks wisdom, let him ask God

. . . and it will be given him—James 1:5

God knows what’s right in every circumstance. We do not. “There is a way that seems right to a man, but its end is the way to death” (Proverbs 14:12). And yet, God installs us as decision-makers nonetheless. He intends us to struggle through, and answer, tough questions throughout our lives: Should I take the job? Should I marry the girl? Am I becoming the man God intends me to become? How should I deal with pain and fear and temptation? Tough questions, indeed. Huge implications.

King Solomon was an epic decision-maker. God told him, “I give you a wise and discerning mind, so that none like you has been before you and none like you shall arise after you” (1 Kings 3:12). Fortunately for the rest of us, Solomon passed along some of that God-given wisdom, in the form of the Book of Proverbs.

For tough questions, Solomon wrote, we must look first to God (Proverbs 3:5-6). One way to do that, since he empowers us as agents of his wisdom, is actually to look to our brothers in Christian community (Proverbs 11:14; James 5:19-20). Wrote Solomon, “a wise man listens to advice” (Proverbs 12:15). Counsel from other men is one of our most powerful tools. We needn’t use it for every question. But, for the toughest ones, we must.

Okay, so what do we do?

Gather some men—two or three, at least, probably not more than five or six—who know you and with whom you’ll be transparent. Plan for an hour or two. Describe your situation—the question, the background, the possible courses of action. Ask them to discern with you, not to judge. Encourage them to ask questions and help you search for wisdom. I bet you’ll be surprised before the end.




Snatch–Quickly seize in a rude or eager way

Since most of the blocks have been reduced to 1/2 size, YHC came up with a few exercises to incorporate them.  Here’s what you missed.


Cold and breezy


SSH, Merkins, copperhead squats

The Main THANG

Mosey to brickyard, grab ½ block and 2 bricks, line up at first island

At each island (with ½ block)

  • 20 1-arm snatches (10 each arm)
  • 20 russian twists (single count)
  • 20 merkins (10 each arm on the block)

Lunge walk between islands.  Down and back (7 total islands)

At each island (with bricks block)

  • 10 manmakers with bricks
  • 10 overhead claps
  • 10 jump lunges each leg

Brick bear crawl between islands.  Down and back (7 total islands)


Flutter kicks, dollies, box cutters, v-ups


Sign up for Fox by Jan 30 to get tshirt, SOB party Saturday night


Romans 7:14-25

Even Paul struggled.  We will continue to fail, but keep working and there is hope.




F3 Hartsville Presents the 5th Edition of The Fox #CSAUP

F3 Hartsville Presents the 5th Edition of The Fox #CSAUP

B.L.U.F. – It’s hard. You’ll get better. Sign up HERE

It’s baaaack!

Mark your calendars now F3 Hartsville’s 5 year anniversary and The Fox CSAUP! Back for the 5TH consecutive year on Saturday February 8th the PAX of F3 Hartsville will host the #CSAUP that F3 Nation will be talking about the rest of the year…The Fox!

You’ve heard of The Goat and The Mule and some little fun run called The Yeti…well The Fox eats Goats, Mules and Yetis for breakfast!  That’s probably not true but after cementing The Fox into the #CSAUP Hall Of Fame last year, YHC and team have raised the bar yet again. Through each stage of planning we have erred on the side of “choosing the hard thing”. You’d think we would be experienced by now…but no, we still don’t exactly know what we’re doing so it will definitely be Completely Stupid and Utterly Pointless.

What is The Fox?

This is a team event.  Put your three or four man team together considering speed, strength and endurance will be equally relied upon in this challenge. Don’t have a team? That’s fine, sign up anyway and we will put you on a team!  We’re changing things up this year and giving options for one, two or three laps of a 4.5 mile loop course.  Sign up and compete in the 1 lap (Arctic Fox) or 2 lap (Gray Fox) division and if you’re feeling froggy go ahead and sign up for the full 3 lap (Red Fox) division.  All ruckers will do 3 laps and will go off first, staggered start times for other divisions.  The course will be hitting a few of Hartsville AO’s with some extra pain stations along the way.  We will start and end at Prestwood Country Club (because we’re classy like that, and Tater Salad is on the board.)  A major change is that this year the course will be all paved and dry unless it rains. (no “Killing Fields” from 2018 or the “Black Lagoon” from 2019.)

The Fox 2nd F

Barfly is in charge of the entertainment this year.  His favorite types of music are death metal and Mexican mariachi so who knows what will happen.  No matter what the music is, immediately following the event there will be some solid Second F at the club with beer & food provided (bring your own lawn chair). This is really what makes the event worthwhile, sharing war stories from the event with your brothers, new and old alike. Winners for each class (ruckers, runners, and dead ass last) will be announced during this time so be sure to stick around.  I hear there may even be prizes!

The Fox 2.0 Race

Be sure to bring the whole family! We will have a Fox 2.0 course set up for the young guns (boys and girls)! Race will start at 11 am.  Course will be approximately 2 miles with several “obstacles”. We will put 2.0’s on teams based on age or they can form their own team if preferred (sign them up as any racing class…it doesn’t matter) and each team will be accompanied by an adult (certainly your M or yourself are welcome to run as well). You don’t want to miss out on this part! T-shirts will be given to all who register!

The Why

Why give 3-4 hours of your Saturday to such a pointless and stupid event?  Because it’s actually the opposite of that.  You will push yourself to new heights and relish in the victory with your brothers of completing an event as tough as this!  And…because it’s not about you.  It’s about the guy who will be on your team that needs you there so that he can reach the next level.  Don’t let him down!

Who Are The Event Q’s?

Bow Tie, Ground Blind, Ragtop and Divac

Is It Ruck Friendly?

Heck yea!  We can’t promise there won’t be other heavy things to lift but this will be great training for anyone preparing for a GoRuck challenge.

What Kind Of Equipment Do I need?

Flippers, goggles, one of those triathlon unitard things….No really, normal workout gear should suffice.

How Long Will This Take?

Well that depends on how fast you move…Wheels up at 0700 for ruckers, running divisions will stagger start times after that.  Expect everyone to be done by 11:00 and enjoying some solid 2nd F.

What Does It Cost?

Nothing, zero, zilch, nada to participate.  BUT…it does cost to put the event on.  Last year we broke even, almost to the dollar! This year we are donating anything above cost to the local Boy Scouts. (Website Here)  So if you are so inclined please send a donation (in the amount of your choice, even $5 helps!) via PayPal to  Please use “friends and family” method and indicate “The Fox” in the comments section.  Or Venmo at: @abfaucette  All registrants (including 2.0’s) will get an event T-shirt.

Who Is Invited?

All men 18+.  All of F3 Nation is invited and this could be a good chance to get some FNG’s, if they like a challenge.

Do We Need Volunteers?

Yes. We will need volunteers for pain stations, hydration stations, photography, chase car and probably more that we haven’t thought of.  If you or your M or 2.0 would be willing to volunteer, please contact one of the Q’s, indicated in the comment section at the end of the post, or sign up here.

What Is The Route?

Now that would spoil all the fun…

Where Do I Sign Up?

Please sign up here.  Sign up as an individual or a team.  If you know your team make sure that each member includes the SAME team name.  If you sign up without a team we will group individuals together the best we can.


IronPaxesque BeatDown

Weather 69 Humidity ??? Not sweating putting shoes on so it was good

So StepShow hit me up in a text the other day asking for a Q.  I was going to sign up later in the month, but when looking at the Q Sheet it was basically open.  So I just filled in the next available. After posting up at The MuthaShip WARZONE last week and going through Klinger’s Q I decided to change it around some, but keep the same principle.


15 Frankensteins IC

15 LoveMe’s IC

10 Arm Circles IC

10 Reverse Arm Circles IC


1/4mi Mosey to Pull-Up Bars

The Thang

30 Minute AMRAP

5 Toes to Bar
Bear crawl to cone on the Right- 30 yds
10 Merkins
Bear crawl back
8 Pull-ups
Bear crawl to cone on the Left- 30 yds
10 Merkins
Bear crawl back

1/4mi Mosey back to Nutter’s Water Park


100 LBC’s OYO

25 Right Side LBC OYO

25 Left Side LBC OYO

20 FlutterKicks IC





The Devo came from an FCA resource.

Who’s Running With You?
“…God has said, ‘Never will I leave you; never will I forsake you.’” – Hebrews 13:5b (NIV)
Recently, I was serving as a course marshal for my school’s cross country meet. That basically meant that I stood at a certain place and made sure the runners went the right direction. The high school students had to make three laps, so I saw all of them three times. One particular runner was fourth-from-last on the first lap. On the second lap, he was last, and I thought there was no way he would even finish. He was struggling to breathe with each step he took. On the final lap, as he approached me, a man from the sidelines joined him and completed the race with him. The man was definitely not dressed to run as he was in street clothes, yet he stayed with the runner to the end. Perhaps without the man running beside him, this runner might not have finished. After the race was complete, I saw the man and asked if he was the coach. He said, “No, I am his father.” As I reflected on his comments, I thought, “What a great example of what my heavenly Father does for me.” When I am gasping for breath, struggling with each step, my Father is running with me to encourage me each step of the way.
1. In life, do you ever feel like this runner? 2. Do you believe that God is with you at all times? 3. Do you have Christian brothers and sisters in your life who can encourage you in tough times? If so, how does that help you realize God’s presence in your life? 4. How can you encourage someone today who is struggling?

This is how F3Hartsville carries itself in a nut shell. Each one of us has reached out to someone either wanting help or needing help. Just wanting someone to listen or just sit on a tailgate with a cooler. When asked, everyone of us steps up to make sure that no man is left behind.

Graciously Prayed out by Audit



So before we moseyed to the pull-up bars we counted off in 2’s in order to have fewer guys on bars at 1 time. The entire crowd was disappointed that we weren’t having some game such as basketball.

When explaining the directions at any future workout I highly recommend just talk thru the mumbling and continue on. That way when you say “begin” one will be standing there screaming “wait, what are we doing?’.

I’m pretty sure the PAX had all they wanted this morning from the mumbling going on. A few were begging “Can we run yet?”

The usual suspects grinded it out until the bitter end with out saying a word.








NYC 9/11 Tough Challenge


Memories of 9/11 Tough NYC:

1. Seeing a man with a baby and rucksack at the start of the event, lead me to believe this was gonna be a cakewalk. The baby was picked up by mom and all hell broke loose.
2. Overhead press- Cadre DS whispers in my ear “Get it up sweetheart”
3. Bear crawls/Crab walks etc- Vomiting in my mouth and swallowing it
4. Middle of the night in zombie mode seeing Cleve riding around on a bike.
5. GORUCK is real proud of their 120 pound sandbags and I’m an inch shorter.

6. “Get some” guy- this guy would holler Get Some at you when it was your turn on the sandbag.
7. Endless Flutter kicks. Cherry pickers(?), Dolly’s, Superman, some neck exercise that was torture. Paula Dean cried.

8. 21 miles with 2001 pounds all through Manhattan and took a pee in Central Park (we were separated into 2 groups, half the night with Cleve and Dustin and the other half with Mocha Mike and DS)

9. Amazing end at World Trade Center and Engine 10 with former Fire Chief during 9/11.  We cheered for the firefighters as they came outside to respond to a call.  2,977 died on 9/11, 343 firefighters

10. Holding up a huge American flag in the street next to the reflection pool.

11. Completed a Light trying to get home through the subway

Thank you to Paula Dean and his parents for their hospitality

Remember the Fallen, Never Forget

Skinny Pete



Finish the JOBB


TheWarzone hosted the 3rd teaser workout from 2018 in preparation for the Iron Pax challenge.  8 PAX showed up for work and complete their JOBB’s.




SSH, Windmills, LBAC’s, etc.

The Main THANG

Mosey to block pile and retrieve 1 block per pax.


  • 15 Jump Over Block Burpees
  • 50 Hand Release Merkins
  • Broad jump out 10 yds & back
  • 14 Jump Over Block Burpees
  • 50 Goblet Squats with coupon
  • Broad jump out 10 yds & back
  • 13 Jump Over Block Burpees
  • 50 Leg raises with coupon over head
  • Broad jump out 10 yds & back
  • Continue repeating rounds for 30+ minutes, dropping 1 JOBB each time


Superman & Canoe


Iron Fox signup, Travis Manion 9/11 5K in September


Prayers up for those battling cancer:  Laura Bannister, Geoff Connor, Pepe le Pew, Dylan Adams major surgery today

From an interview with Stephen Colbert and Anderson Cooper

Cooper asks Do you really believe you should be grateful for suffering.

Colbert replies “It is a gift to exist, but with existence comes suffering.  Theres no escaping that, so be grateful for suffering”

Paraphrasing:  When we suffer, it allows us to understand others’ pain which in turn makes us more fully human.

Romans 5:3-4

Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope






Do Lemmings Have Integrity Or are They Just Stupid?

“If a group of people do something like lemmings, they all do the same thing as someone else even though it may be stupid, harmful, or dangerous.”

YHC accidentally performed a social experiment this am by parking in a different row than normal.  One by one all the other vehicles start parking in the same row which is at least 40 feet further away from the grass.  If you want to create some Mumblechatter, park in a weird spot and see what happens.

Pretty sure Paperboy’s next devo will incorporate how “Life is a Parking lot”.   What happens in parking lots, you say?

  • you have to pay more for the best spots
  • you wander around looking for the best spot, then someone cuts you off
  • you get screwed
  • you step in mess
  • you get sideswiped by a-holes

Barfly and Judge Judy just whined about having to walk all the way to the grass.




SSH X 20 IC waiting on Baby Beasley and Karate Kid to get out of the bathroom

Demonstrated proper form (hahahaha!) then did 10 IC Air Sqwat, BBS, Merkins, Jump lunges, & Burpees.  This took a solid 10 minutes of Q&A.

YHC may have hurt some feelings showing all the wrong ways to perform those exercises.

Mosey to track for a repeat of last year’s Iron Pax workout #1.

The Main THANG

4 rounds for time

  • 50 Air Squats
  • 40 BBS
  • 30 Merkins
  • 20 Jump Lunges EL
  • 10 Burpees
  • 400 meter run

Do some stuff waiting on the 6 and mosey back to parking lot.


Box cutters and crunchy frogs


  • Iron Pax signup (,
  • Travis Manion Ruck/run 5K (
  • Pre at Warzone Friday


Prayers up for Laura Bannister, Geoff Connor, Pepe le Pew

This workout turned out to pretty tough if you’re giving 100%.  And if you do things the right way, although slower, you get a lot more out of it.

Mentioned the importance of integrity not just at our AO’s, but also in our lives.

“I would prefer to fail with honor than win by cheating.”  Sophocles