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!


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


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


Sandbags, Dirt Mountain, and a StepShow Sunrise

CONDITIONS:  28 degrees


WARMUP:  Mosey to playground



50 burpees:  Knock out x5, run 15 yards and back, repeat with sets of 5 until reaching 50.

Grab sandbag or cylinder and take off for long run

50 jump lunges: Knock out x10, run 15 yards and back, repeat with sets of 10 until reaching 50.

Grab sandbag or cylinder and take off for long run

50 peter parker merkins: Knock out x10, run 15 yards and back, repeat with sets of 10 until reaching 50.

Grab sandbag or cylinder and take off for long run

50 pull-ups / 50 Big Boy Sit-Ups:  Broken up into sets of 10

50 chin-ups  / 50 Big Boy Sit-Ups:  Broken up into sets of 10


Mosey over to “Garrison’s Place” playground by Splash Pad, hop barricade to stupid waterslide park, and form 2 single file lines at bottom of giant dirt mound.  On the whistle, the first 2 men raced up the mound.  Next whistle for next 2 men, etc.  We did 3 rounds and then moseyed back to the AO.



Merkins (1 minute)

-Need Fox volunteers

-Happy Hour (tonight 5:30)

-StepShow has Prefontaine Q Friday morning at the track



-For Postal


Though Judge Judy had a pretty commanding lead for the “1st Place Workout Award”, Paula Dean and Winkles expressed to me they were disgusted by Judy’s form.

Despite missing all of 2018, Stallion was able to pick right up where he left off in 2017.  Amazing!  Congratulations Stallion on winning the “Dead Ass Last Award”.

The “Umpa Lumpa Award”, also known as “The Battle of the Midgets”, was indecisive as both Clinic resident midgets (Lil Sweet & Lil Smokey) killed it today with no decisive winner.

The “Rocky IV Drago Award” goes to Groundblind who nearly needed a leg tourniquet to stop the steady flow of blood coming down his leg.  He is Human!!  Kirk bleeding is totally a notch in my belt!

The “Sissy Award” goes to StepShow who fainted at the first sight of blood this morning.  Fortunately, he fell right into Winkles’ big strong arms.

“Most Improved Wardrobe Award” goes to Pinocchio for not wearing the tacky ass Bama socks over his Spanx as he did Tuesday.

Great push by 1st time Clinic visitor @Beast Lite.  Stick with us man; It will change your life.  Just ask your chauffeur Stallion to show you the side by side pictures of him from his first day vs exactly 1 year later.  After 1 year, he only gained 10, maybe 15 pounds max.

More Advice for Beast Lite:  If someone identifies himself to you as “Bad Ass”, “Benchwarmer”, “Hoover Vac”, or “Hamster Magnet”, tells you it’s a Clinic requirement for new guys to schedule a private photo shoot at his house, don’t fall for it!



Baby Beasley: Spin Class

Lukie:  Preparing for potential spring “outage”

Skinny Pete:  Board members don’t work out.  It’s a tradition.

Chihuahua:  Avoiding us as is a nice guy who is conscious enough of the Clinic’s dark side ways of turning nice guys like StepShow and EPO into bonafide dickheads.

Tinman:  Dead (thanks Stepper)

Fender:  Late night boy band practice

Postal:  Excused.  Prayers up.

Pathfinder:  Visiting VA to have test run on injuries caused when thrown out of Creama.

Radar:  Home knitting blanket for Stallion to use at P200

BarFly:  Up early making some of his world famous collard pies

Chainsaw:  Shit himself on way to Clinic after last night devouring one of BarFly’s nasty collard pies.

Woodchip:  Maternity leave, sore nipples, and postpartum depression


DEVO:  StepShow is coaching my son’s Upward basketball team.  I am helping coach a bit.  Tuesday night, he took the team in the locker room for the devo.  Basically, he asked the kids, “Who can think of a time today where you saw God?”  To get the kids thinking, he gave an example of how that morning he was cooking breakfast, looked out the window to see a beautiful sunrise, and thought, “God made that.”  Well, that same day, I held a difficult meeting with my staff to tell them next Tuesday would be my last day of work as I was stepping down due to medical issues to spend more time with my family.  God provided me a great job that used my talents and provided for my family.  Now, God is allowing me to stay home and spend valuable time with my family.  When we pray, we sometimes do not get the result we think we should get, but God has a plan.  He has always taken care of me and my family and he continues to do so in amazing ways.  God is good.



respectfully submitted by Bowtie


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


  • 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


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


  • 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.






Speed Cadence

Conditions:  21F, partly cloudy

Commentary:  YHC took the Q late on Sunday evening and planned a basic, BC beatdown.  Monday morning was cold, crisp with no wind.  The ground was still cold.

Disclaimer and Warm Up

  1. SSH X 25 – IC
  2. IWs X 20 – IC
  3. Windmills X 20 – IC
  4. 5 Burpees OYO

The Thang:  Mosey to Brick City – head of Parking Lot and  Grey-Man Walkt:  Bear Crawl to lights – 10 Merkins and Keep Crawling.  This warmed us up pretty quickly.  #crowdpleaser

Each Pax gets one Block

  1. Curls X 25 IC
  2. D-Merkins on Block X 20 IC
  3. Squats X 25 Single Count
  4. Chest press X 25 IC
  5. Upright Row X 25 X IC
  6. Carolina Dry Docks on Block X 15 IC
  7. Overhead press X 15 single count

Rinse and repeat with 5 less reps

Rinse and repeat with 5 less reps

Line up first light

  1. 20 curls for the girls
  2. Bear crawl to next light and run back
  3. 25 curls for the girls
  4. Lunge walk to next light and run back
  5. 30 curls for the girls
  6. Crab walk to next light and run back

Plank for the 6

Mosey back to the Clinic


BBSU X 20 – IC

Box-cutter X 20 IC

Russian Twists X 25 IC

Merkins X 10 IC

Freddie Mercury X 25 IC

Burpees X 5 OYO

Devotion – YHC shared some recent posts from F3QSource


Instead of thinking in terms of resolutions (things you want to change about yourself), think in terms of the remedy to your Ultimate Life Problem–that really big thing that can and must be solved. If you can solve it this year then you are thinking too small. It should be something that might take the rest of your life (or beyond) to solve. Then, determine the next action you will need to take to put that solution into motion. Focus all your energy on accomplishing that Initiating Movement, whether it gets done tomorrow or takes until 1/1/19. One Initiating Movement will lead to the next and Momentum will build.

Focus on your resolve rather than making resolutions.

The Q is a Leader who takes responsibility for Outcome

*Leader: a man who is what a Leader is and does what a Leader does

*Outcome: what happens and fails to happen, whether good or bad

Taking Responsibility for the Outcome is a three-step process

The first step in taking responsibility for Outcome is to know what it is you want to happen. Having Vision (seeing the Outcome) is part of what a Leader does. If the Leader does not have a clear destination in mind, how can anyone follow him there?

The second step is to devise a course of action (a COA) that has a substantial likliehood of success. A COA is a planned Movement to solve a Problem or achieve an Outcome. It is the path that will lead to realization of the Vision.

The third step is to demonstrate Commitment, the Leader’s unwavering loyalty and determination to both Mission and the well being of the Members of his Group.

All three steps are necessary. Without Vision, a Leader won’t know where he his going, without a COA he won’t know how to get there and without Commitment no one else will trust him enough to follow him.


The Day the Entire Clinic “Stallioned”

CONDITIONS:  32 degrees


WARMUP:  Mosey to brick pile





1/2 Mile run to playground

50 Burpees

100 merkins

150 mountain climbers

Run from playground to Brick Pile



50 Burpees

100 merkins

150 mountain climbers

Run from Brick Pile to Playground



30 pull-ups

70 big-boys

150 donkey kicks

Run from Playground to Brick Pile (x50 flutter kicks on the six)



Sprint to 2nd light pole (short recovery)

Sprint to 4th light pole (short recovery)

Sprint entire distance of parking lot.


Mosey back to AO




Paula “Wack It” Dean continues to be a workout warrior and this morning said, “None of those lazy fartsacking piles of sh#t deserve to touch my rock!”  A little harsh Paula D, but I couldn’t agree more.

Brett “The Turtleneck” Pack is now the subject of Lil Sweet’s affection as Smokey Brett Pack displayed the biggest set of balls fartsacking Bo Norris has ever seen wearing a turtleneck yet again even after being completely destroyed for his fashion trend setting last week by the D.H.’s that make up The Clinic population.  Rumor has it, Benchwarmer used his TJ Max gift card to buy himself a new turtle neck to wear under his F3 tube top.

FNG “Lil Dickie”, named after little brother Smokey Brett Pack and his Cousin Eddie dickie he wore under his workout gear last week, is a triathlon running muscle bound little stud.  Lil Dickie is also a competitive sucker who takes off early, is determined to win at all cost, and would fit in just fine at TC.  Speaking of winning, big bother and little  brother gave everything they had to beat each  other in the sprints.  Though it was a photo finish, FNG big brother prevailed 2-1.  Yes, Lil Dickie beat Big Dickie.


Everyone listed below is a big ole Fartsaker.  Alibies explained below:  

Skinny Pete:  Still pissed about Clinic hospitality shown to him at his Q last Thursday.

BarFly:  Late night planning as Stallion’s new life coach after Woodchip failed at the job miserably.  BarFly officially took over after we walked out of Shoney’s last Thursday and Stallion exclaimed he’d never seen a naked woman.

Woodchip:  Working on step by step PowerPoint on how to run the GRIZZLY.

Chainsaw:  Working on step by step PowerPoint explaining how f@c#ing stupid of a Q Winkles led that time he made us carry those nasty bags of lime.

Lil Sweet:  In the shop sharpening his testicle extractors

Benchwarmer:  As an unwilling participant in Arnold’s new reality  show “Nightmare on Camp Coker Road”, Benchwarmer, who thought he was simply showing up for a Jelly of the Month club meeting, ran for his life/manhood from Bo “The Butcher” Norris (aka “Lil Freddie”).

EPO:  Early morning baby shower for 12th kid.

Fender:  Late night boy band practice

Pinocchio:  War Damn Eagle!

Lucky Charms:  Taking break after hitting F250

Baby Beasley:  Running 7 minute miles and working out at Y until feels healthy enough to return to The Clinic.

Winlkles:  Bathing new Christmas cat

Chopper:  Online purchasing bus ticket for cat to “Norris Farms House of Horrors”.

Radar:  Drinking coffee out of mug that was not driven over by a car while waiting at Kit N Kabootle front door to have last week’s DHOTW certificate framed.

Judge Judy:  Too fat to workout.  About to pop.  Baby due any day.

Lukie:  Discovered spine spurs after experiencing back pain when hitting bottom of rim on dunk attempt on 7.5 foot goals at Upward Basketball practice.

Postal:  Late night celebrating with big brother who dominated Lil Sweet at Baylor Teal Birthday Bash 5K.

Pathfinder:  Planning for Klinger’s swim Q for next Monday

Paperboy:  Getting in top shape by walking through city’s arsenic pond with Stallion wearing book bags.

StepShow:  Taking day off after burning head on new curling iron.


Paula Dean asked us to pray for baby Chandler who is in hospital dealing with complications from SMA.

Lil Dickie asked us to pray for friend’s stepfather who just found out he has cancer that they believe to be terminal.



Right before Thanksgiving, I had the Q.  With my devo, I asked you to go around the circle and share something you were grateful for.  Most everyone said family or something family related.

Right before Christmas, I had the Q.  With my devo, I asked you to go around the circle and share a Christmas tradition, memory, or favorite present. 

Both times, great things were shared, but in doing so, no one said anything about God.  We are thankful for things, but do we thank God enough for providing them?

Like many, I attend church with my family on Christmas Eve.  That service always has that magical Christmas feel and is my chance to kind of reconnect my faith and think about what Christmas is all about.  The next day, Christmas, never feels anything like that.  We have all this anticipation about opening presents and then before you know it, it’s all over.  I watch my kids and they are not one bit happier than they were before they got all this expensive stuff they didn’t need.  They get jealous and ungrateful when they find out someone else got something better. I look at myself and instead of doing things that was truly meaningful, I got into a terrible mood after spending 2 hours trying to figure out how to upload music to my daughter’s new MP3 player.  Sadly, very little to none of my Christmas day was centered around Jesus’s birth.  That is no one’s fault but mine.  The one person who may have gotten it was my middle child Ann Frances.  On the outside of a card she made for me, there was a drawing of baby Jesus in a manger and the words “Don’t forget the real reason for the season.”   Where the rest of my family and I got lost in Santa Clause, presents, and candy canes, 1 child did not. 

As most participating in the “30 Day Prayer Challenge” discovered, finding 5 minutes a day to talk to God is hard.  That is sad.  We are thankful, but we fail to give thanks.  We fail to nurture our relationship with the provider.   Take time in the next few days to think about the real reason for the season.  Merry Christmas!



respectfully submitted by Bowtie










Paperboy’s Incontinence And The Chihuahua Returns

Conditions:  47  degrees


WARMUP:  Mosey to playground



Short Distance Burpee Dora:  Partner up and knock  out 100 combined bupees between you and your partner.   Partner 1 knocked out burpees while partner 2 ran 10 yards across road and back.  This was designed to where you could only knock out about 3 burpees before your partner returned.  After reaching 50, the run across the road and back switched to a bear crawl.


Modified Murph:

1 lap carrying sandbag or block (Lap took you on road around both football fields, to softball field, and on to jogging path back to playground.


-100 mountain climbers (count every other leg)

-90 derkins (decline merkins)

-50 jump lunges (count every other leg)

-10 pull-ups

1 lap (same route) carrying sandbag or block

-big-boys on the six


Short Distance Junk yard Dog Dora:  Using same distance as before (10 yards), knock out x5 junk yard dogs, flip flop, and continue until reaching 40.


Mosey back to AO

-Flutter kicks and then Hartsville Hammers on the six.



T-Claps to reigning DHOTW Judge Judy for finally respecting his elders and not pulling any “The Q said put your blocks up” stunts like he did last week.

T-Claps Lil Smokey on rocking the first ever pirated F3 turtle neck.

T-Claps Woodchip and Bowtie on their campaign to earn  DHOTW honors.  Woodchip politely said, “He looks like Cousin Eddie.”   Bowtie added, “Pretty sure it’s just a dickie.”

T-Claps Chainsaw and BarFly for not wearing a dickie.

In the true spirit of IYAFYL one-upsmanship, Paula Dean refused to be outdone by a dickie and wore his newly won Norris Farms golden rodeo buckle and spurs.

Speaking of DHOTW, no shocker that Skinny Pete is a candidate yet again.  Want to rocket yourself to the top of the list? Parking in fartsacking StepShow’s private parking space will do just that.  I mean, who the hell does that?   Probabily will  spend the rest of the day  pushing down old ladies  and taking candy from children.

Also a candidate for DHOTW was the giant pterodactyl overhead that apparently took a massive dump on the back and shoulder of PaperBoy’s Hans and Franzs sweat suit.

Radar:  As usual, said enough profanity this morning to make a Marine blush.  No one, except a sensitive Chainsaw, minded though since it was all directed at Winkles.

Chihuahua:  Was great having Chihuahua back from his 8 month maternity leave.  He is one of us and will always be Clinic Strong.  Was great having him back!

Votes were cast, but not yet counted on whether or not  to repossess the Clinic Strong tarp  shirts from fartsacking EPO, Fender, StepShow, Baby Beasley (Bzzzz), Lukie, Arnold, Pinocchio, Lucky Charms, or Pathfinder.



Woodchip reminded everyone to get their money in to send Benchwarmer and Stallion to fat camp.

Fartsacking Lil Sweet has agreed to check on the M’s while the boys are off at cookie dough detox.

Woodchip and Judge Judy look like they are about to pop.  Babies due beginning of Jan and Feb.  Not sure they are going to make it. Dudes are really fat!

BarFly announced Mac’s will be serving meat Thursday.  Food ready around 6:00-6:30. Making extra just in case Benchwarmer and Stallion escape from camp.

ALM and Temple in a.m.



Chainsaw’s wife who was admitted to hospital yesterday with some stomach issues she has been dealing with.

Prayers up for Skeet  Wallace



My devotion book is written by a retired Christian country doctor.  From the book, I shared a story.  A man came in to see the doctor for the first time.  Upon introducing himself, he said he was born with a heart condition, had open heart surgery before he was a year old, had had several since, and has one last surgery coming up.  He then went on to say he was not there for medical advice.  He said he was there to have the doctor pray with him.  The doctor was confused.  The man explained he had read a book the doctor had written and through that felt he had gotten to know him and had also gotten to know Jesus.  This patient had an upcoming surgery coming up and knew when they put him under there was a chance he would never wake.  Because of  the doctor’s book and the patients new found faith, he was not scared.  Instead, he looked forward to life whether it be here on Earth or in heaven.

The doctor didn’t realize he had, but he positively influenced the man.  Through F3, we do that all the time.  I cited a few examples.

Speaking of influences, our Christmas traditions are most likely influenced by our childhood family experiences.  I asked the men to share a family tradition, Christmas memory, favorite childhood present, or present we looked forward to giving to our children.  Every man shared.






respectfully submitted by Bowtie


Reign in the Speed Goats of The Clinic

Weather 48 with grass wet

A few weeks back there was some discussion about Q’s falling off at The Clinic since the start of the new GridIron AO which claimed GroundBlind & Stallion. There was also mention of former Q specialist BarFly being stuck in a tree somewhere near Winnsboro with no way to get down. So YHC decided to try out a workout that had only been used once in the 2+ years I had been in F3.

YHC got to The Clinic a little early just to set up all the equipment needed for the BeatDown and also take a lap around the newly smaller area for distance(0.31mi). Equipment was a busted ass 5 gal bucket at the starting point.


20 IC Imperial Walkers

10 IC Clinic Arm Circles

10 Reverse Clinic Arm Circles

20 IC Frankensteins

The Thang

1 way to keep this crowd together is to make them do timed workouts. If not, they’ll scatter all over the place. (too much ADD & ADHD in the group)

Mosey to corner with bucket

20 FlutterKicks IC

Next Corner

20 Flutter Kicks


Next Corner

20 Flutter Kicks


20 Leg Levers on up count

Next Corner

20 Flutters IC


20 Leg Levers

20 Reverse LBC OYO

The fun begins back at the starting corner—-

5 minutes AMRAP Burpees

Fair warning– Don’t challenge Postal to a Burpee-off. He knocked out 102 of them followed closely by Lil  Sweet with 100. Somehow ChainSaw smoked an amazing 4 out in 5 minutes.

Next Lap– run to 2nd corner ( halfway around)

20 Flutters IC

Run to Start

20 Flutters IC


Run to Halfway Corner

15 Flutters IC


15 Leg Levers

Run to Start Corner

15 Flutters IC


15 Leg Levers

15 Reverse LBC’s

Next—- 4 Minutes AMRAP Burpees

3rd Lap— Run 3/4 of a Lap

15 Flutters IC


Recover by racing back to the flag(which is the only way this crowd knows how to run)

Count Off


Unorganized Devo—

YHC had a rough past 7 days by having 2 family members pass away. 1 being my 66yr old cousin which had a great affect on  me in life. Also my Grandmother on my Dad’s side which lived a very full life and made it to within 2 months of being 102yrs old. The age is an accomplishment in itself, but just imagine the changes in the World she saw since being born in 1916.


12 PAX knock out 1053 Burpees in 9 minutes, log in 1.25 miles along with a bunch of core!

JudgeJudy would like everyone to know that he beat Postal in the Burpee count although he had 4 more minutes to do it in since Postal put his 102# up and immediately hauled ass.

Arnold(fresh off a beach trip) said he wore out a credit card at the strip club by trying to swipe it through a hot dancer’s slot, but it never accepted the card.

Paula Dean didn’t say much this morning(not that I heard), it may have been the fact that his glasses were too fogged up and he was concentrating on where he was going or he was too tired from erecting a 27 foot Christmas tree at his house. WoodChip got a contract on the tree for chipping come Dec 26.

ChainSaw—ran like Hell on the laps, did  4 Burpees and left. Not sure if he considered it a good workout or not.

BenchWarmer finally figured out that your chest is supposed to hit the ground to count as a Burpee. (Had to explain that to the M when I got home this morning as well…just saying) He also cut a corner or 2 so he could claim a few kills.

BowTie must have woken up angry because he would let everyone get ahead of him running then kill them all.


Its all true, promise,







Excuse Me

A lot of lame excuses were flying around (see Moleskin) Friday so YHC wasn’t expecting a large turnout. Despite all these low achievers, 20 PAX strolled in from all the AO’s including Tater Salad with an FNG.

The plan was to arrive early, figure everything out and get a few miles in.  On the way in I noticed flashing lights near the new Roundabout and thought they had blocked off Home Ave.  It turned out to be Krispy Kreme rucking in Hula/kilt and flashing airport beacon strapped to his arse.  You can’t make this stuff up.

Tclaps to other early workout warriors Jogging FNG Porky, Chuck E Cheese burpee madness, Dumper finishing a 5 miler after 2 days on the bleachers at Gridiron, and Chicken Fried rucking from Farsight.  YHC ran around the block and spent the rest of the time in the Fairfield Inn bathroom.

YHC had a few ideas that took up the first half, but winged the last 30 minutes, so Excuse Me. Here’s what went down.


  • SSH x 25 IC (as usual waiting on Audit)
  • Slow Merkins IC X15
  • Clinic Arm Circles (on your 6 feet 6″  off the ground) X15 IC each way
  • Copperhead Squats X 15 IC

Line up on sidewalk for 12’s (11 Burpees/1 BBS to 1 burpee/11 BBS) Run across length of Burry Park between sets.  When finished add another set of 6/6 and/or complete 10 pullups/10 BBS and run a lap.  Continue this format until everyone finishes the 12’s.

After everybody got good and warmed up, PAX were asked to grab a block and set up on sidewalk behind Y.

Compete 3 block exercises (thrusters, derkins, dips x12) followed by overhead carry (or dairy carry or shoulder carry) to opposite sidewalk and back.  Continue this AMRAP for about 15 minutes until I figure out what we’re going to do next.  Put up blocks and return to sidewalk.  The Clinic guys were dumbfounded when told everyone finishes at the same time on an AMRAP so there is no winner.

To kill some time, and in honor of the Red Foxes playing in the state championship, YHC gave a rousing speech about the Phantom Fox and how Foxes can urinate in 12 different positions.  Some DHOTW candidate (see Moleskin) asked for a demonstration.

We spent the next few minutes working on our ABC & D’s back and forth across the grass.

  • Army crawl (Dumper is fast but would get shot early in real combat)
  • Bear crawl
  • Crab walk
  • Duck walk (questionable form here)

At this point its 7:48 so YHC mentioned that the legs needed some work and pretty sure Daisy Dukes threatened me.   Mosey to Burry for 4 corners.

At each corner alternate jump lunges x 10 and jump squats x 10 each leg.  Do this 3 rounds or until time was called.

Mosey to flag for COT


  • The Fox is coming 2/3
  • 5 minute prayer challenge.  Run challenge coming soon
  • Sign up to help buy Christmas gifts for needy families


Set Goals.  Put in the work.  Hold each other accountable. Reap the results.  Get better.

F250, Fox, monthly challenges.  Achieving a goal is great, but the journey is the true reward.


Notable Fartsack Excuses

  • Stallion—Pine Ridge yard sale (Get a free Rebel Flag with purchase of Bong Pipe)
  • Arnold—Farmers Conference with breakout session on Insemination Techniques for Heifers.
  • Greenacres—Dog Hunting (avoiding me for the 2nd time this week.  Thought we were tight)
  • Goldilocks—taking the SAT again in one last attempt to beat his sons in anything
  • Fudger—cleaning up Merlot
  • Judge Judy—doing Zumba with the M
  • Divac—nursing
  • Sir Mix A Lot–nursing
  • Eisenhower—had nightmares about Southpoint High QB

DHOTW candidates

  • All Fartsackers mentioned above
  • Paperboy for gray man photobombing the FNG photo and calling out the Q on his devo
  • Tater Salad for BS’ing an FNG to come out and then won’t show again until his next bday.
  • Chainsaw who is apparently a communist, for bolting during the Pledge of Allegiance
  • Wall-E—showed up at Coffeeteria after “not setting his alarm clock right”





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.

Bonefrog Champions Return Home

WARMUPS:  Side Straddle Hops & then a mosey over to playground.  First men to playground knocked out x10 pull-ups.



Big 21

21 merkins & 21 shoulder press w/ bricks

19 merkins & 19     “          “          “          “

21 merkins & 17     “          “          “          “

21 merkins & 15     “          “          “          “

1 merkins & 13       “          “          “          “

21 merkins & 11     “          “          “          “

21 merkins & 9       “          “          “          “

21 merkins & 7       “          “          “          “

21 merkins (wider arm)  & 5      “          “          “          “

3 (diamond)  merkins & 3            “          “          “          “

1 half way and hold merkin

1 half way and hold iron cross

Gridiron (football field) Fun:

x50 mountain climbers (every other leg), bear crawl 15 yards to cone, run to end of football field, grab sandbag, block, or cylinder and run 4 corners of football field.

x40 mountain climbers (every other leg), bear crawl 15 yards to cone, run to end of football field, grab sandbag, block, or cylinder and run 4 corners of football field.

x30 mountain climbers (every other leg), bear crawl 15 yards to cone, run to end of football field, grab sandbag, block, or cylinder and run 4 corners of football field.

x20 mountain climbers (every other leg), bear crawl 15 yards to cone, run to end of football field, grab sandbag, block, or cylinder and run 4 corners of football field.

Guys who finished early started the cycle over substituting burpees for mountain climbers.


X4 100 yard sprints



x50 flutter kicks  (Judge Judy kind enough to count in Spanish for us)



Unlike Benchwarmer’s backblasts, mine contain no lies.  Speaking of Benchwarmer, he actually had 2 kills thus doubling his lifetime total.  As I was jogging around the football field carrying what had to be a 75-76 pound sandbag, I could hear heavy breathing coming up behind me.  Could it be Arnold as I have in the past been the victim of heavy breathing phone calls from Norris Farms?  Could it be Krispy as Stallion tells me ole Krispy breaths that way in the middle of the night?  Could it be Fartsacking “Bonefrog Budhram” who would have said “screw this sandbag” and gone zipping on past all the guys?  Could it be Paperboy making those same spice channel noises he made back when Groundblind made us ruck through Kalmia carrying a thousand pound concrete filled pole?   Could it be Postal sprinting to his car 20 minutes early?  Much to my surprise, it was none of those weirdos.  Instead, it was none other than The Tubetop.  Seriously, Tubetop!  Granted, his little cylinder was obviously hollow, but his victory was never the less impressive.

T-Claps to Arnold and Judge Judy who blew away the field on 3 out of 4 100 yard sprints.

T-Claps to Benchwarmer who collected his second kill on one of the 100 yard sprints.  It was there that Arnold stopped five yards short of the goal line.  Twenty seconds later, Benchwarmer came “sprinting” by flapping both his arms and jaws as he reveled in the victory.

Absolutely no t-claps to all the competitive Clinic cheaters.  Trying to level the playing field, I asked the guys to walk up five yards ahead of Judge Judy and Arnold before I started us.  They walked up 15 yards.   Being the cheating bastards they are, they started way before I said go and then celebrated their “victory” like a bunch of school girls.  Though it was dark, seeing Skinny Pete and Winkles do a flying chest bump followed by Benchwarmer attempting to hoist Paperboy up on his shoulders is something that will unfortunately be stuck in my head for quite some time.

Not sure who gets the trophy on the early dismissal 1000 yard sprint back to the A.0.  Motivation is a funny thing.  Not sure which was more motivational…..”Poopy Pants Murph” (Woodchip) and his desire not to sh#t his pants or Chainsaw’s desire to be the first naked dude in the Y steam room.

T-Claps to Skinny Pete who on the mosey back to The Clinic around 6:10 said, “I think the flag is in my car.”   Good thinking Trip.  Glad you remembered to bring it.

T-Claps to the entire Clinic for not helping Arnold or myself load up and take back the bricks, blocks, cylinders, and leaky sandbags.  You all have been named “Dickheads of the Week”.  Congratulations!


StepShow:  Called in to Russian Embassy for emergency meeting with fellow KGB agents.

“BarFly the Deer Sniper Byrd”:  Killing animals

Pathfinder:  Planning assignation of Skinny Pete

Lukie:  Up early planning practices for Upward basketball team that begins practice next month.

Lil Smokey:  Has decided to go back to Crossfit or Gridiron.  Clinic workouts too tough.

Baby Beasley:  Sitting naked in Y steam room with Chainsaw.

Magic Mike:  Getting fat again.  Split loaf of bread with Stallion for breakfast.

Paula Dean:  “Bonefrog champions don’t have to do this sh#t!”




Macsgiving coming up

T-Claps Bo Norris and Solomon Budhram for kicking ass at this past weekend’s Bonefrog.   And…..since this is not posted on the internet, I don’t mind including that Arnold said ole Budhram is quite the ladies man as he among other things offered many a lady the opportunity to see him in his chaps.


Sometime back, summer maybe, Radar stopped us and said, “Take a minute to look at that” as the sun beautifully had begun to rise.  Sometimes in life, you have to slow down to appreciate all that we so often take for granted.  With Thanksgiving coming up, we all went around the circle sharing what we were thankful for.  Answers varied slightly, but were similar in time, family, The Clinic, and F3.  Someone might have shared how sorry he felt for people with no wife and kids.  Under his breath, Lil Sweet might have expressed a comical statement to the contrary.  We all have a lot to be thankful for.


Respectfully submitted by Bowtie