Full Frontal Attack

Todays workout was in honor of Josh aka Rooney, one of the Cadre that helped lead the Goruck HTL in Savannah in March.  It was intended for rucks but we improvised.



Ruck up if you got one.  Mosey to brick pile and grab a coupon if you don’t have a ruck.

The Main THANG

In honor of Cadre Rooney WOD

Start with 400 m coupon/ruck carry (2 laps around islands) then:

5 rounds of the following (but we only had time for 3+)

  • 75 mtn climbers (4 count) (crowd pleaser!!)
  • 75 air squats (single count)
  • 200 m coupon carry (1 lap around islands)
  • 75 flutter kicks (4 count)
  • 75 overhead claps (single count)

Finish with a 400 m coupon carry (2 laps around islands)


We did some stuff


Goruck Star Course—Congrats! to Skinny Pete, Paperboy, Klinger, Linus


Recently through FB, I discovered that Cadre Josh had been diagnosed with pancreatic cancer.  A few weeks ago, I planned a trip to Milwaukee with my 13 year old to watch the Dodgers/Brewers in the NLCS.  Knowing that Josh was from Wisconsin and a huge sports fan, I reached out to him to see if he was planning to be at the game.  He replied immediately and said that he would be there and he gave me pointers on where to eat and what to see while we were in town.  He also agreed to meet my son and I during the game.  We talked for a few minutes and he was in good spirits despite his diagnosis. He has 2 small boys and I couldn’t help but ache for him knowing that he was going to have to endure cancer treatments and not be able to spend as much time with his boys.  His attitude is what struck me the most.  He said he had always been underestimated and never was the smartest or talented.  But he always had a positive attitude and never let the opinions of others define him.

From a recent FB post he quotes his Ranger creed by “going full frontal attack on this enemy” and stating “Surrender is not a Ranger word” and “I will shoulder more than my share of the task, 100% and then some!”  His story reminds me of one of my favorite verses from Romans 5:3-4.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope”




25th Anniversary of the Battle of Mogadishu

The PAX were informed that the theme for the workout would be about the Battle of Mogadishu (made famous by the movie Blackhawk Down.) 25 years ago soldiers embarked on what was supposed to be a quick 1 hour mission.  When 2 Blackhawks were shot down by RPG’s, 1000’s of enemy converged on the site and the men had to fight for 18 hours till they could be rescued.  The last few soldiers had to sprint 1 mile (Mogadishu mile) to their convoy under heavy fire.  19 dead, 73 wounded





Warm up the choppers

  • SSH X 19 IC
  • Clinic Arm Circles x 19

Mosey to the downed helicopters (Blocks staged in the middle of the Brick City parking lot.) Count off in order and listen for instructions

Main Event

Defend the downed Blackhawk

4 corners (central islands in parking lot)

  • Corner 1:  19 thrusters, OH carry to next corner
  • Corner 2:  19 Kettlebell, lunge walk to next corner
  • Corner 3:  19 Block burpees, OH carry to next corner
  • Corner 4:  19 Jump lunge, Each leg, lunge walk to next corner

Drop 1 rep after each circuit. (19 died in battle)

During the 4 corners, each PAX took a turn carrying a casualty around the 4 corners.  Load up as many coupons as possible (50# ruck, 60# sandbag, tire pull, 2 water jugs)  Complete a full lap and return to where you left off in the 4 corners and next man comes up.  When planning this I thought we would get 2 turns apiece, but I’m glad we didn’t


73 flutter kicks (for the number of wounded in the battle) split into 2 sets with 10 BBS in between


Prefontaine at Woodchips neighborhood

Remember flood victims, Tsunami victims, 7 police officers in Florence, #99, Chuck-E-Cheese son Finn


Thanks to Skinny Pete and Paula Dean for the Mogadishu background and soldier stories they learned at the Goruck event last weekend. Take time to thank our soldiers, firefighters, policemen, ems who put themselves in harms way and protect and serve us.





Modified Murph

WARMUP:  Since arm circles and toe touches are fairy wastes of everyone’s time, we avoided all that jazz and moseyed on over to the Brick Pile.

In my opinion, all good workouts are ones that make you want to quit.  The closer we get to that breaking point, the greater is that endorphin high afterwards as you’re always glad you didn’t Kelly Bryant (quit).  All the guys pushed really hard this morning making me proud to be a Clinic Strong.


THE THANG:  Modified Murph

Sprint to far end of Brick City parking lot, grab rope, pull tire back to start, and then begin modified Murph.

Modified Murph:

1 mile run

100 burpees

200 merkins

300 mountain climbers

1 mile run


Parking Lot Sprint:  Sprint length of parking lot doing 1 burpee at each light pole.

Mosey back to AO




-Prefontaine meeting at WZ 0530

-Paula Dean and Skinny Pete kick off Goruck Friday night.




-Groundblind’s family as Step-mom passed away unexpectedly Tuesday



Often times when we close in prayer, we say something to the effect of, “Please be with us as we go out into the day that we do things that bring glory to and are pleasing to you.”  This morning, I shared some recent examples I have seen where guys have gone above and beyond and in doing so really put others above themselves as they were doing things at times when I’m sure they would rather be home relaxing or spending time with their families.  Things that were for other people.  Things that were surely pleasing to God.

Not wanting to be that guy on The Weather Channel who climbed up on top his roof to avoid being washed away by the storm, I took my kids to the mountains during Hurricane Florence.  While there, my phone rings one morning.  “Dean Hall” (@Shaffer) pops up on the caller ID.  “This can’t be good”, I thought to myself as I envisioned one of my skyscraper pine trees having fallen on my house or his.  While that wasn’t the case, he was calling to say I had a river of water under my house and he had already contacted David Segars (@Green Acres) who was coming over to pump the water out.  David spent 2 hours pumping that day (was doing this for other homes as well) and 3 hours the next day.  By the way, David had just returned from a backpacking trip in Montana and I’m sure wanted to be home with his family.

The second example I gave involved my son Everett’s flag football team.  Danny Dorsel (@StepShow) is the head coach and I am the assistant.  After our last practice, a mom said she does not get off work until 6 and would bring her son to our 5:30 practices after she gets off.  This week at practice, Danny rolls up in the Volvo.  First, his 2 sons get out and then the kid whose mom didn’t get off until 6:00.  Like David and Dean, Danny didn’t have to do that, but he did.

Lastly, I shared that Angela Demby, who replaced me as MES principal, sent me a text this week that had a picture attachment.  Unbeknownst to me, the daughter of a former work colleague works for The ALS Association and participated in “Climb to Defeat ALS” (http://web.alsa.org/site/TR?fr_id=13080&pg=entry).  In the pic, you will notice a girl in an orange Clemson hat (family = huge USC fans). Though I do not know her, she (Lyles Eddins) climbed a mountain in Colorado in my honor and in doing so personally raised $5,720.  The group, which hiked in honor of 12 individuals with ALS and in memory of 17 who have lost the fight, raised over $60,000 for ALS research.  I thought this was awesome and am humbled to have been included.


In knowing you guys and what I’ve seen from you, I don’t think you struggle with this, but after reflecting on all this throughout the week, I realized I do a lot of these type things for my own family, but need to do a better job reaching out to help others outside of my family the way David, Dean, and Lyles did for me.

Lord, please be with us as we go out into the day that we do things that bring glory to and are pleasing to you.



respectfully submitted by Bowtie


99 For A Reason

Nice breezy morning for a renewing of the body. What better way to start the day. 11 strong for a Q in honor of # 99! Young man facing a burden that we want to help him carry. Quite simply a tough morning for all both physically and emotionally. But together we can!! Those that showed to help tote the load were @Ben Bethea (Dumper) @Leon Murph @Danny Dorsel @Jim Prescott @Kirk Askins @Richard Bomar @Solomon Budhram @Scott Barfield @Brian Meadows @Zach Riner (Beast Lite) YHC

ALL Nines!! #99
11 for a 99 Q!

Warm up
Reach through. 15
Obleak v up. 20 each side
Arm Circles. 8

Main thang
99 burpees
3 sets of 25, 1 set of 24
In between sets run to designated point and back

Mosey to playground

99 dips,
In between sets of 25 , do 5 pulls ups and 5 burpees

99 squats, in between do 5 pull ups and 5 burpees

99 2 count mountain climbers, in between do 5 burpees

99 push ups, in between do 5 burpees

25 Obleak V ups each side

Count off
Leon on the prefontaine
Solomon and Petey Joe doing Go ruck tough

Why we did 99 reps!

Special young man,

Most of us have kids and know how much we care for them, wish the best for them, and long for their success. We also know what it is like when they get hurt or sick or struggle , how we would do anything to take that burden away from them.

I want to tell you about Big #99 Dylan Adams. This is why you did 99 reps today. That is his uniform Number. He is big, taller than me, but has the softest heart. He is a teammate of my son in baseball. I have know him since he was around 5 years old. As I have watched him over the years it’s clear he is raised in the way of the Lord. Well mannered and caring of others. He is just a great kid. He has Jesus in his heart!!

Well he got handed a heavy burden yesterday and it’s our call to lift him and his parents up to Jesus!
James 5:14
“Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord”

So today we do that and we will continue to do it everyday. We will pray for healing, courage, strength and comfort for him. We will pray for peace, understanding, peace, and strength for his parents as they to carry a burden, the burden of wishing they could take this from Dylan.

It’s in this moment that they can and we can clearly see the Love Jesus had for us by taking our burdens to the cross and giving his life for ours.
Galatians 6:2
“Bear one another’s burdens, and thereby fulfill the law of Christ. “

Prayer requests
Dylan Adams #99 Big D
His father La Cucaracha Mike Adams
His mom Jennifer Adams


Posted for Audit by Dumper

I must add that this was the quietest workout ever at The Clinic. It could be the fact that BarFly wasn’t there or everyone was too busy sucking wind.


Nothing but a “G” thing

The 3 G’s, Greenacres, Goldilocks, and YHC met up at SOS to take on Tropical Storm Kirk.  But it didn’t take long for it to turn into a Tropical “Depression”.  Here is what had happened.


Always 84 degrees in the pool unless Wall-E relieves himself



Swim a few laps

Main Event

Was hoping for teams of 2, but since only 3 showed up we made it work

3 man DORA

  • Partner A underwater brick slider down and back
  • Partner B Salmon ladders (~125 as a team)
  • Partner C Freestyle down and back

Each man got 3 rounds of each station

Separate OYO

  • 5 Gutter ups, swim with arms only to opposite end
  • 20 two count flutter kicks, swim with legs only back to start

Rinse and repeat 5 x, flutter kicks on the 6

2 PAX tread water with brick overhead while 3rd pax freestyle down and back (Crowd pleaser). Switch out one man at a time until everyone has done a lap.

Cool down mosey down and back

Mary-SOS style

  • Tread water with arms only for 1 minute
  • Tread water with legs only for 1 minute

Prayed for those affected by flooding.   Look out for an opportunity to help our brothers in Conway/Myrtle Beach.


First time Q’ing SOS was loads of fun.  Its not hard to make it suck because there is no break.  The whole body gets a workout without getting beat to death.  Tclaps to Goldilocks who swam without flippers which is much harder.  He also floats much better than YHC who was flailing desperately while treading water.




Making Your Bed

Conditions 67F and humid.

First Q for the Clinic. Normally back in Simpsonville at the Pitchfork on Thursday morning.  Always a lot of work to do at each F3 session. Likewise a lot of cleanup and assistance to offer Hartsville and its residents.

Disclaimer: I am not a professional . Modify as necessary . Work out at your own risk

The mission of F3 is to plant,grow and serve small men’s workout groups for the invigoration of the male leadership community.


  • 15 Windmills
  • 15 Reach Ins
  • 15 SSH

Pair up for Bataan Death March and exercises taking place at Brickpile parking lot.   Explanation by YHC on Death March was a little blurred so the PAX did 3 or more Burpees and moseyed to the next stop.

*Actual Bataan Death March is a run in pairs,rear pair do three burpees total, tap next pair in line run to front,rinse and repeat until destination is reached.

**THA Thang

Exercise sets 6-7 minutes with partner

  • Vacuum Cleaners: Wheelbarrow to first parking lot line 5 Derkins, wheelbarrow back, go to next parking line 5 Derkins,reverse. Flapjack with partner Rinse & repeat.
  • 300 Air Squats,Second partner suicides to third light pole.
  • 200 Block Curls,Lunges to second light pole and back
  • 200 Overhead presses,Bear crawl to second pole and back
  • 200 Chest Presses, Block sliders to second pole and back.
  • 200 Big Boy Sit ups,Run to third pole and back

Mosey back to the Splash Pad


  • Flutter Kicks 4C-35
  • 10 Burpees OYO


Nameorama and Anouncements:

Several projects to work on today and in the future from hurricane Florence damage. Kalmia Gardens has some debris and trees that require removal once flooding subsides. Several people will be working on an oak tree that fell on 1053 Woodman Drive at 5 PM today.

Devotion:Making Your Bed

The little things in life matter. We are what we repeatedly do. That’s why every morning when I get up I make my bed. Doing simple tasks as this only takes a few minutes.Why not expand it to doing exercise and reading scripture? Get in a routine of doing items daily where they become part of your life.

Success doesn’t come from what you do occasionally but what you do consistently. Simply put be consistent in what you do. We are all capable of doing great things.

“But as for you do not give up,for your work will be rewarded. 2 Chronicles 16:7


Whistlestop Tour

Conditions 73F and humid.

I had been planning on doing my VQ in a few weeks. However, I found myself signed up for Convergance after arriving back in Simpsonville from Tuesday’s Clinic. Only problem was fitting all my props in the Camry for the road trip back to Hartsville. It’s hard to top most Q’s done on Saturday. My first post as a FNG was probably the hardest and most memorable by Lil’ Sweet. A dual circuit was in order. Felt the need to give a little more attention to my instructions. So a whistle seemed to be appropriate for the task. I had been called “Naked and Afraid” for removing my shirt after Tuesday workout. Well it was time to see how the PAX reacted after a few beer keg slams, block sliders and merkins.

Introduction of myself to the 20 Pax who were on time. The mission of F3 is to plant,grow and serve small men’s workout groups for the invigoration of the male leadership community.


  • 20 SSHs
  • 15 Imperial Walkers
  • 15 Mountain Climbers
  • 15 Reach Ins
  • 10 Burpees OYO

Count off 1,2 for Dual Loop Session. Then Mosey to the Pond doing a series of exercises I often did at cross-fit. Lunges to Stop sign,then High Kicks,High Knees,Butt kicks and Cariocas to the Pond..

**The Thang

Separate in groups. 1 for Pond and 2 the Concrete pad. At the Pond for four stations for exercises with four sets After finishing set run to next station:

  • Station #1 Merkins 50,40,30,20
  • Station #2 Squats 50,40,30,20
  • Station #3 Plank Jacks 50,40,30,20
  • Station #4 Freddy Mercuries 50,40,30,20

At the Concrete Pad Six Exercises

  • Pulling chain 30 yds. Down & back
  • Bucket carry 30 yds. Down & back.
  • Sledge hammer tires 30 yds. Down & back
  • Jump rope 100 times. Run down & back
  • Beer keg slam 20 times. Run down & back
  • Block sliders 30 yards. Down and back.

Switch to next location after finishing sets of exercises or when whistle sounds. Most of us finished up two rounds on starting point and one on the alternate. Mosey back to WZ for Marys.


  • Combos 2 Flutter Kicks,4 Leg Raise, 8 LBCs
  • Combos 4 Flutter Kicks,8 Leg Raises,16 LBCs
  • Combos 8 Flutter kicks,16 Leg Raises,32 LBCs
  • Combos 16 Flutter Kicks,32 Leg Raises,64 LBCs

Completed after YHC had a little problem keeping the totals right on each round. Disclaimer came after exercise so a few threats of liability and lawsuits surfaced. #Learning from my mistakes.


Nameorama and Anouncements:Credos to Oliver Segars and F3 Hartsville for helping pay for opposing team Conway’s meal on Friday. Our team came through with the money.

Devotion: Overcoming Fear to Take Leadership

There has always been some apprehension of leading a Q. Specifically the fear of leading Hartsville F3 in physical activities and then giving a devotion that will have some meaning. Since I started F3 in July 2017 there is always something new that I take from each post both spiritually and physically.These Bible verses tie in how trusting in God’s plan for overcoming those fears:

“So be strong and courageous! Do not be afraid and do not panic before them. For the Lord your God will personally go ahead of you. He will neither fail you nor abandon you.” Deuteronomy 31:6.

“For God did not give us a spirit of fear,but of power,love and a sound mind.” 2 Timothy 1:7 With God on our side we are unstoppable. We do not have to live our lives in fear but rather,we can rest in knowing that God has a plan for us. As his people, he will allow us to prosper.

Well I had a great experience doing the Q. In order to grow in your life you must take on challenges that often cause some level of discomfort .I have been to multiple cities and AOs that have F3. F3 Hartsville has always been helpful and encouraging.Thanks for all the support.


Burpees, Burpees, and More Burpees

CONDITIONS:  Not terrible for early September


WARM-UP:  Mosey


THE THANG:  100 yard sprint and recover while directions explained

Cone 1:  50 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 2:  45 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 3:  40 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 4: 35 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 5: 30 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 6:  25 burpees, bear crawl 10 yards to next cone, run 100 yards and back

Cone 7:  20 burpees, bear crawl 10 yards to next cone, run 100 yards and back


7 cone suicide:  Slower group given head start.  Faster group charged with trying to catch them.

Mosey back to AO



  • As many merkins as possible in 1 minute



Prefontaine meeting at track Friday morning.  Labatt on the Q.



Stallion’s family as having difficult time over loss of grandfather

StepShow’s 3 year old daughter who has spent last 2 nights at Carolina Pines.  Hope to come home today.



As he did at Farsight Tuesday, Southern Bell again failed to show for his Q.  Not knowing what to do, the men looked to their leader.  “No fear” I told them and then proceeded to put together a Q that I have to admit was pretty damn hard.  During the post-workout awards ceremony, voting was anonymous that I “Leave it all on the field” and Southern Bell won our prestigious D.H.O.T.W. award.

Congratulations to Bowtie for winning the 7 cone suicide race.  You were spectacular!  Magnificent really.

Congratulations to Woodchip for winning first runner up to Bowtie on the suicide race.  You were almost as spectacular.  “Magnificent” might be stretching it a bit.

Shamu, here is a link to purchase one of those super cool Paula Dean hats you inquired about https://f3.mudgear.com/collections/running-gear/products/f3-reflective-headsweats-race-hat

T-claps to Juicebox for being the only Consumed band member man enough to show up to receive such a well-planned an difficult beat down.

T-Claps to Winkles for……….drawing a blank here……..well, never mind.

Shame shame on Beast Lite and Judge Judy for saying whatever you said that offended Chainsaw causing him to get in truck and leave early. #D.H.’sO.T.W.



Groundblind:  Typical rucker, get a itty bitty little hat decoration and then quit.

Entire Churchill Gang (BarFly, Pinocchio, Lucky Charms):  Bad headaches and dehydration, most likely from viscous pillow fight.

Radar:  Standing in front of bathroom mirror flexing for shirtless selfies.

Postal:  Already made his 1 workout of the week appearance.

Skinny Pete:  Getting mind right to lead his team at Blue Ridge Relay

Stallion:  Up all night making sandwiches for class

StepShow:  Early morning hair transplant consultation.

Benchwarmer:  Switched to more tank top friendly AO

Chopper:  Rented out to pit-bull puppy mill stud farm.  Serves that b@tch right!

Dumper:  Hurt his back.  Probably the same way Chopper did.

Audit:  Knocking out beers in Europe harder than the little sweet one hits the Mike’s Hard Lemonade

Lil Sweet:  Late night teaching Jolly Rancher tricks to sheep.

Lukie: Coming back this week

Coxswain:  Naked and afraid shacked up in Coker Athletics student housing.

Pathfinder:  Up late installing silencer on loud ass Jeep and planting IED’s in Stallion’s massive bologna stash



Everyone has somewhere they dislike going.  For me, it’s the doctor.  Two weeks ago, I went to an appointment with my ALS doctor in Charlotte for the first time in 6 months.  While there, I did not get the best report as my breathing capacity had dropped 14% over past 6 months.  I don’t like that because I like to run and compete and you can’t run if you can’t breathe.  Respiratory failure is what ultimately takes you out with ALS, so a 14% decline bothered me and reminded me that this thing is real.  It bothered me for a couple of days and then I just let it go.

Two years ago next month, I led a Clinic Q and then broke down during my devo telling the guys that the night before a neurologist in Columbia told me he thought I had ALS.  That was completely shocking to me as I went to that appointment with no worries and only even went to appease my wife.

On the ride back, we stopped at Walmart in Camden to look for a bike for one of my children.  About 2 miles before we got there, I for the first time Googled “ALS” on my phone.  I had no idea what it was, did not know it was fatal, and did not know average life expectancy was 2-5 years.  My mind began to scramble.  Somewhere in that scrambling, I had a vision of my daughter Kaiti running a race without me there.  Up until that point, we had always run races together.  For only the second time ever, my wife saw me cry as I broke down there in the car.

Fast forward a year later and Kaiti had as a 6th grader started practicing cross country with Harstville High School even though she could not compete until 7th grade.  On a rare depressing/feel sorry for myself day, I remember telling my wife, “I’m never going to get to see Kaiti race.”  That was another time the tears flowed.  That was what I at the time believed.

Fast forward 1 more year and Kaiti is running her first race for Hartsville High.  There at Wilson High School (9/4/18), I am waiting to watch Kaiti race for the first time.  Being more nervous than she, I was by myself when the race began as I had paced for a good 45 minutes.  From the start line to the woodline, where the runners go out of site into the woods for about a mile, is 300 yards.  I was standing at the woodline watching this large pack of girls race towards me.  I couldn’t see my daughter and my heart began to sink as I just knew she had tripped and been trampled.  As they get close, I see my daughter and notice she is way out front heading into the woods as the 2nd girl.  Completely unexpected for someone who seldom sheds a tear, I lost it.  Luckily, no one could see me behind my dark sunglasses.

For well over a year, I prayed to God to have the opportunity watch her race.  That prayer was answered.  I got to see her race.  I got to see her win.  I know there will most likely be races I will not get to see and while I do now hope and plan on seeing many more, if I never got to see another one, I am now at peace with that.  My prayer was answered.

Making reference to a good Beast Lite devo from Tuesday, sometimes you have to let go of what you are clinching in your fist to best be able to receive God.  It could be finances, anger, resentment, forgiveness, or something else.  Whatever it may be, you have to let it go.  For me, I had to let go of circumstances I could not control.  When life deals you a really bad hand, do not resent God for it.  Focus on the many blessings he has bestowed upon you as you most likely take so many for granted.



Respectfully submitted by Bowtie



Partner Swapping

Everyone knows the risks of having multiple partners but YHC devised a safe fun and casual way for the PAX to share the load.  The plan was met with some resentment, however, as Paula Dean and Skinny Pete had to be pried apart after Round 1.  Bowtie flat out refused to participate after discovering he couldn’t stay with Arnold and ended up just running around in circles.  Lukie embraced the idea and tried to get with as many PAX as possible.  Here is how it went down.



SSH IC, windmills IC (jilted by Barfly again)

Main Event

Count off into 1’s and 2’s and line up across from each other to meet your first partner

DORA-For better or worse, Partner A does exercise while Partner B does some type of movement.  Early finishers help others finish their reps before beginning next round.  Break up  with your partner after each round.

Partner A/Partner B

  • 100 Burpees/bear crawl
  • 200 Merkins/run around parking lot
  • 300 Monkey Humpers/Crab walk
  • 400 Plank jacks/ run around parking lot
  • 300 Air squats/Lunge walk
  • 200 Donkey kicks/run around parking lot
  • 100 BBS/hold 6”

Count o rama, Name o rama, Announcements


Something about teamwork and working together.  Help a brother out.




Blimps & Bombs

It was a typical Friday afternoon in the summertime with nobody signed up to Q  convergence.  YHC stepped up to the plate with the hopes of delivering a Muscle Melting Masterpiece.  While struggling with ideas, some the of Clinic veterans started chiming in with requests for windmills that escalated rapidly to 100 burpees.  Slightly under the influence while manning the grill the night before, the vision for Groundblinds Abundance of Apocalyptic  Acronyms unfolded.  Here is how it went down.


It started innocently enough with some warmup exercises while the last minute stragglers showed up.

SSH IC, windmill IC (requested by Barfly who was notably absent after an HC), 20 burpees (of 100 requested by Lil Sweet…thanks)

Mosey with Dynamic running to Deloach Center (Burpees on the 6)

Main Event


  • Burpees X 5
  • Lunges X 10 Each leg
  • Inchworm X 15
  • Monkey humpers X 20
  • Plank jacks X 25
  • Squats X 30

Run across to the opposite parking lot and back after completing all exercises

Rinse and repeat till time called (3-4 rounds) or until the Coker security guard starts giving mean looks.

Mosey to to Ymca brick planters. Burpees on the 6

  • Derkins & dips 3 sets each (21/15/9 reps)
  • Stepdowns IC x 10 each leg

Mosey to brick pile and grab 2 bricks per PAX


  • Brick burpees X 5
  • Overhead claps X 10
  • Manmakers X 15 (crowd pleaser with some discussion on how to correctly do this one)
  • Brick bear crawl (good times)
  • SSH with brick x 30

Rinse and repeat till time called (1-2 rounds)


  • 10 burpees (to get to 100)
  • Flutter kicks
  • BBS

COT, Announcements, Countorama, Nameorama


Lesson on leadership From the Book of Titus

Doing Good for the Sake of the Gospel

You, however, must teach what is appropriate to sound doctrine.Teach the older men to be temperate, worthy of respect, self-controlled, and sound in faith, in love and in endurance.

Likewise, teach the older women to be reverent in the way they live, not to be slanderers or addicted to much wine, but to teach what is good. Then they can urge the younger women to love their husbands and children, to be self-controlled and pure, to be busy at home, to be kind, and to be subject to their husbands, so that no one will malign the word of God.

Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us


Great work by all and great having Steel Cannon from Kannapolis.  Always a pleasure to lead.