Groundhog Day–All Over Again

Weather–35 degrees. Sunny. Perfect

YHC came in on two wheels after a last minute rendezvous with the toilet, but I was encouraged by the number of cars and all the pax standing around, just waiting for a supreme leader to arrive. YHC was happy to accommodate.

YHC is not much on warming up. Working out is its own warmup. Instructions were simple enough for even the dullest pax to understand. Merkins, Squats, Box Cutters IC. All x 20. After a nice little training session, we got to work.

4 Corners

20 reps at each corner


Squats low and slow

Box Cutters IC

We did Round 1 five times.

We finished off with a little bear crawl across the park then circled up for announcements and devo.


Feb 21 FCA will be having a fund-raising banquet. YHC has reserved 16 seats and is looking for willing pax to fill them. FCA literally saved my life. Prior to making a commitment to Jesus Christ, I was on a path of self-destruction fueled by alcohol and drugs. FCA will always hold a place in my heart, and I look forward to sharing that with you. Please join me in supporting this cause. Come to the banquet or just give. I promise you the reward will be far beyond whatever you donate.

February is the run challenge. Pax are encouraged to run 100 miles during the month. Find a running buddy and make it happen. Aye!

The Fox is coming back. Looks like May is the month. Stay tuned for details.


James is one of my favorite books of the Bible. He doesn’t putz around with frivolous details and meaningless chit chat. James gets right down to it in the second verse. “Consider it all joy, brothers and sisters, when you encounter various trials, because you know the testing of your faith produces perseverance. Let perseverance finish its work, so that you may be mature and complete, lacking in nothing.” (James 1:2-3)

James didn’t have time or energy for stinking thinking. Every challenge he faced, and he faced a lot of them, was an opportunity to get better. James made an important choice, right up front. He chose joy, regardless of circumstances. We can even say he chose joy BECAUSE of his circumstances. How many times do we allow ourselves to wallow in self-pity and quit before we see the end? James nailed it. He knew the fruit of sticking it out is perseverance, and the result of perseverance is becoming a better version of yourself.

We faced a grinding Q today. All of us knew what was coming at the next corner. All of us knew how it was going to feel in those last few merkins. All of us knew we were getting better together. I’m proud to call you my pax, my brothers. Aye!

Respectfully submitted,



WarZone 01312019

Weather– A nippy 25 degrees & clear as a bell

Due to Eisenhower being called to be 3rd for his family he had to bail on his Q. I’m sure it was going to be filled with lots of running, block sliders, pullups, and monkey humpers. Instead the 3 musketeers threw 1 together.



20 LoveMe’s IC

20 Frankensteins IC

20 Reach Throughs IC

5 Merkins

High Knees to flag pole

Butt Kickers to walkway

The Thang

Run to opposite end and back

3 Inchworms

6 Burpees

12 V-Ups

24 Squats

Repeat for AMRAP in 30 Minutes



25 Left Side Crunch IC

25 Right Side Crunch IC

Count Off/ Name-o-rama/ Announcements

  1. coats or money to SouthernBelle
  2. WarZone has Q Saturday(hope more than just LoveBug posts)
  3. DWTS tonight, move tables tomorrow morning back down


You never know when someone is going to call on you for help. Are you willing to step up? Eisenhower put it out on the chat that he needed a Q replacement. No one officially said ” I’ll take it” but we (3) showed up and had all the workout we wanted.

Yesterday YHC was up to my eyeballs in a computer program when the phone rang.  it was a random number from Pageland. I thought ” great more insurance BS” but answered it anyway.  After I said hello I hear “Dump, what  you doing?” Not recognizing the voice I hear “Man I’m bogged down out in Lydia on Una Rd. Can you come pull me out?” I really needed to stay at the office, debated in my head for a minute or 2 then told him I was on the way. Still no clue who I was actually going to meet. I thought it was  a buddy that used to work with HFD and now works for a timber company. I pull up on Una Rd, find him in the back of a cotton field, and low and behold it’s Flounder (F3Darlington). He was rather glad I came. We got his truck out, shook hands, and went on our ways.

If someone calls you are you willing to  help?

You can help tomorrow(Friday 2/1) by hauling tables back down stairs at the Center Theater. 😉

LoveBug closed us out in prayer






Visit to the G School

Conditions: 48 and cloudy – a little drizzly but the showers held off

Commentary:  YHC volunteered for a last minute WarZone Q as we have lately struggled to fill the Q sheet.  Happily, YHC has been feeling stronger by the week after 11 months from surgery.  Time to push a little harder – we need to run, mosey, get out and around town.   While pondering plans for the beatdown, YHC hit up the F3hartsville BB database and searched for some of his favorite beatdowns over the last four years.   We have an extensive library of BB’s now with many great ideas.   Take time and look them up.

Disclaimer:  Reminded the Pax to work at their own risk, that I am not a professional and we are here to get better


Side Straddle Hop IC X 20

Windmills IC X 15

Copperhead squat IC X 15

Flutter Kicks IC X 15

Imperial Walkers IC X 15

5 Burpees  OYO

The Thang

Merkin Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1   Rep sequence. 5 seconds at the top of plank after each sequence.

Looks like: 1 Merkin, 5 second count then 2 Merkins 5 second count….grunts and groans a plenty by the time we got to 8. 9-10-11-10-9 sequence was rough as usual. 100 Merkins total.  This was tougher than expected…

Mosey to the Vista Lake

Bear Crawl to light pole and Lunge walk to next – get to corner of RR and Coker Ave and Karaoke to Gov’s School Entrance

Governor’s School

  1. All you got to circle – bear crawl around circle – All you got back – rinse and repeat
  2. All you got to circle – lunge walk around circle – All you got back– rinse and repeat
  3. All you got to circle – crab walk around circle – All you got back– rinse and repeat

Mosey to field and partner up

Wheelbarrow to tree – partner A does 12 leg lifts – Partner B pushes legs down

Flap Jack

Rinse and repeat

Governor’s school planters:    Pyramid:  Step Ups – Dips – Decline Merkins – from 1 rep to 5 reps IC then back down to 1 rep IC

Indian Run to Vista Lake

Flutter Kicks X 10 IC

Box Cutters X10 IC

LBC’s X 10 IC

Indian Run to WarZone

Lap around Warzone – 12 dips at each bench


  1. Flutter Kicks IC X 15
  2. Rosalita IC X 15
  3. Inappropriate Bridges IC X 15
  4. Pickle pounders IC X 10
  5. Catalina Wine Mixers IC X 10


  1. P200 is coming up, Pax need to be training. The masters team still needs a couple more runners.  Who will step up?


Monday is Martin Luther King Jr Day.  YHC decided to read up on MLK and learn about his speeches and writings.  Three quotes resonated with me as I prepared for this devotion:


“Those who are not looking for happiness are the most likely to find it, because those who are searching forget that the surest way to be happy is to seek happiness for others.”

“If I cannot do great things, I can do small things in a great way.”

“The first question which the priest and the Levite asked was: ‘If I stop to help this man, what will happen to me?’ But… the Good Samaritan reversed the question: ‘If I do not stop to help this man, what will happen to him?’

How often do we think just of ourselves?  Maybe it’s self-pity or self-interest.  Maybe it’s fear or unwillingness to think beyond our own selves.  YHC shared with the Pax that he frequently fails to think of others first and that F3, over the past nearly 4 years has help strengthen and emphasize the need to put yourself third and realize that one’s strength, happiness and reward comes from putting others first.


Today was fun!  YHC has found that when he takes the Q, he feels energized and stronger.  Hopefully, more Pax will start posting soon for Saturday convergence.  But YHC can tell you that for himself, it doesn’t matter if 25 pax post or one pax posts.  It is always a blast to share a beatdown with fellow F3 brothers.  They push you, challenge you, make you better and make it fun!   Let’s EH some sad clowns, post more this year and get better!

Lovebug – sighted running on hos own and at Coffeteria, Fudger strolled by while rucking 4 miles…  And – Wall-E Starsky’d coffeeteria.


When Sally met Block Sliders

Weather: a warm 31 degrees and slightly frosted

YHC signed up to Q WarZone today in an attempt to force himself out of bed. This method hasn’t always worked, but today it did. As i was planning last night, i was reminded of how much Eisenhower loves curls, in which case, i left them out of the workout. 7 PAX showed up to get better this morning:

Eisenhower, Wall-E, Mutt, Lovebug, Money Ball, Flopper, and YHC.



15 Reach Thru’s IC (Wall-E always asks for a partner for this one, get denied every time)

15 Love Me’s IC

15 LBAC IC (front and back) As we finished the last set of LBAC’s, Lovebug ran onto the field. Must’ve spent the night with Cowgirl (who didn’t post).

We did 15 more Love Me’s so that he wouldn’t feel left out. When we finished, PAX moseyed over to the block pile and met at the parking lot in front of the YMCA.

THE THANG: temple style

Round 1: 10 OHP’s – 10 Big Boys (with blocks) / 9 OHP’s – 9 Big Boys / down to 1 each

Round 2: 10 LBC’s (with blocks) – 10 Burpees (some did this with and some without the blocks)

When we finished both rounds, we gathered at the end of the parking lot and did our last burst of the beatdown. This included 5 burpees, block slide to the end of the parking lot, to 15 curls. Rinse and repeat until time was called.


15 Flutter Kicks IC / Hold 6″ for 15 seconds

15 Flutter Kicks IC / Hold 6″ for 20 seconds

When the PAX saw me with my bluetooth speaker, they knew it was going to bring pain.

Bring Sally Up (in plank position, each “down” is down and each “up” is up and hold until it’s repeated. Had to clarify this as we had a few people just lying around. Lovebug decided to take a few laps instead.



We have plenty of AO’s available throughout the week. Encourage each other to get out and post so that we can start moving forward together.

Man2Man breakfast is tomorrow morning (2nd friday of every month) at Lakeview Baptist Church in the FLC. This is similar to ALM, but we should ALL be seeking to better our spiritual walks more than once a week. Why not do it together?

Prayer requests:

Multiple people dealing with health issues and some are finally moving forward through the hardship that comes hand in hand with the illnesses.


In John 13, Jesus does the lowliest of menial tasks and washes the disciples feet. When He got to Simon Peter, Peter tried to tell Him no. Jesus replied with something that he wasn’t expecting: If I don’t do this, you do not belong to me.

Peter then told Jesus to wash him head to toe. Peter knew Jesus and wanted nothing more than to be completely His. Jesus also gave us a CLEAR example of what His heart is: SERVICE. We should be seeking to serve others instead of ourselves.

I posed the question for us to think about this year: If Jesus’ heart is service, how close is ours to His?

Wall-E closed in prayer.


2018 B.C.

Weather: 55° and wet, slight drizzle

YHC hasn’t posted in a long time and saw that the Q was open for Brick City, so I signed up for it knowing I’d get flack for not posting for my last Q at WZ. Little Jack and Wall-E HC’d, so I figured we’d at least have 3 Pax for the last BC workout of 2018.

Pax started filtering in around 5:20am and began the smack talk to YHC and briefly discussed a new name for me as an FNG. At 5:30, BA and BarFly forgot how to circle up and BA had a hard time getting his gloves on.


15 SSH IC / 15 Reach Thru’s IC / 10 Pennington’s (front and back)

We attempted an Indian Run to the block pile, but evidently everyone forgot how that worked. Halfway there, the first person showed up at the front.


We began with partners for some DORA 123’s

Round 1: Pax 1 began Merkins while Pax 2 Dairy Carried hugs to the last light pole and back. Flap jacked until team reached 100 Merkins

Round 2: Pax 1 began LBC’s while Pax 2 ran down to last light pole and back while holding a block extension. Flap jacked until team reached 200 LBC’s

Round 3: Pax 1 began Squats while Pax 2 ran down to last light pole and back with the block. This method was explained to YHC’s partner Wall-E at LEAST 3 times. He couldn’t see what we were doing through his foggy glasses. Flap jacked until team reached 300 Squats

Time was called and we began our second exercise.

Temple Style (evidently the Clinic boys count down by twos??)

10 Overhead Presses, run to third light pole and do 10 Big Boys

10 LBC’s, run to third light pole and do 10 Big Boys (only a few teams began this one)

Time was called again and we began the most confusing Mary known.

Block Extensions until someone gave, them 3 Burpees

Overhead Block Hold until someone gave, them 3 Burpees

15 Flutterkicks with block overhead IC

Our second attempt at an Indian Run back to the parking lot was more successful. BarFly did indeed hold his lead to defeat BA.



Wall-E has a presentation on Jan. 8th at 7:30am arbor Coker. Come buy some life insurance or he’ll chase you down.

YHC has the Q for a New Year’s Day CONVERGENCE at WZ at 7am tomorrow.


spend time this new year being less busy and spending time on the ones and the things that matter most.


Dylan Adams and a few others battling cancer, Lil’ Sweet’s daughter’s surgery/recovery, YHC’s M and pregnancy coming close to delivery time.

YHC closed with prayer.


Call to Action

After Greenacres called out the PAX for not HC’ing to Marion or Convergence, YHC took the cue to Q convergence.   The only ones present at 6:55 were Daisy Dukes, Paperboy, and Coxswain, who remarked “Are they chicken s##t?” or something to that affect.  He said it, I didn’t.  As the warmup began, Lovebug shows up to pull the average age of the PAX down to 52.  Only 5 PAX heeded the call from our Nantan, but work was done.




SSH, Clinic Arm Circles, Windmills, Merkins, Copperhead squats

The Main THANG

Pair up in the center of the field and face each other.  The PAX will move out away from each other and meet up somewhere in between depending on how fast your partner is.  Roughly 5 minutes per round.  Change partners each round.

  • Round 1 (x2):  Bear crawl out, 10 BBS, Bear crawl back, 10 burpees, 10 booyah merkins
  • Round 2 (x2):  Lungewalk out, 10 BBS, Lungewalk back, 10 jump squats, 10 booyah merkins
  • Round 3 (x2):  Crabwalk out, 10 BBS, Crabwalk back, 10 monkey humpers, 10 booyah merkins
  • Round 4 (x2):  Burpee broadjump out, 10 BBS, Burpee BJ back, 10 burpees, 10 booyah merkins

Move to the end of the field and partner up on sidewalk.  Partners mosey opposite each other around the field, stopping at all 19 benches for:

  • Round 1:  10 stepups EL
  • Round 2:  10 bench dips
  • Round 3:  10 jump squats EL

More bench work.  3 sets each of the following:

  • Catalina wine mixers (with bench) x 10 OYO.  From plank position, hands to bench, back to plank, then a full pushup equals 1 rep.  3rd set was a crowd pleaser.
  • Decline mountain climbers x 10 4-count OYO.  Basically same as mtn climber, but feet on bench.

Circle up and plank up.

One at a time, a PAX hops up, runs and does 5 pullups and returns to plank.  2 rounds made for a long plank experience.


Flutter kicks, dollies, v-ups, LBC’s


  • Christmas gift signup.  Look for the spreadsheet and then cuss out Wall-E if you can’t get into the google doc.
  • T-claps for Schafer and Greenacres for q’ing F3 Marion,  Beast Light & YHC on deck for 12/8, Waterbug on 12/15.  Come join us and pay it forward
  • Farsight cleanup day on 12/8 at 9 am??? Lunch provided to those who HC.


George H. W. Bush passed away after a remarkable career.  Joined the navy on his 18th b-day and became an aviator.   Flew 58 missions, was shot down.  Graduate from Yale where he played in the College World Series.  Went into the oil business and became a millionaire.  Served in congress, led the CIA, UN ambassador, liaison to China, VP, 41st President.  Married for 73 years with 6 children.

A lot happened under his watch as President including the Fall of the Berlin Wall and Desert Storm.  However, one domestic initiative still resonates with us today:  His 1000 points of light program.  We are tasked with making the world a better place by volunteering our time, talents and resources.  This could be giving blood, reading to elementary school children, donating to charity, etc.  I encourage you to find ways to become a point of light in the world.




Frosty Tour of Town

Conditions: 25 degrees with heavy frost

YHC had the Q and was kinda pissed after Tuesday’s poor turnout.  After talking a little trash on GroupMe, I thought the numbers would be up.  I was right…sorta.  We increased Tuesday’s numbers by 33%. That was only one more PAX bringing the grand total to 4.  We got better while the rest didn’t so we can hold our heads high!

The Warmup:    (IC)

SSH X 20

Frankensteins x 20

Love Mes x 20

Wind Mill x 20

Toe hold Squat x 15

The Thang:

We toured the town with scheduled stops along the way.  At each stop the PAX had to perform the following:

Merkins x 10

Big Boy Sit ups x 10

Squats x 10

Burpees x 5

Oh, the sites we saw!  Railroad Ave., 2nd St., Coker Campus (several different places including each end of the promenade), the lights at Vintage.

All tolled, we had 12 stops and covered 2.02 miles.

Mary: (IC)

LBC x 25

Box cutters x 25

Devo: Daniel 1:1-21

A Person of Godly influence

Daniel had a great influence over those in Babylon, even though he was in captivity.  He didn’t simply know God’s law, he was convinced there was no other way to live.  His faith gave him courage.  He didn’t let fear dominate his emotions.  He simply trusted the Lord and spoke out.

How can God use us to impact others for Christ as Daniel impact those in Babylon?  Shouldn’t we as leaders in our community have the same kind of influence Daniel did?  You talk the talk, but do you walk the walk?



Pre-Blast – North Hartsville Elementary Service Project

Pre-Blast – 2018 Service Project – F3 Hartsville

B.L.U.F. (Bottom Line Up Front) – We are doing a service project. Sign up below:

Calling all PAX of F3 Hartsville! You are cordially invited to participate in a clean-up project at North Hartsville Elementary School on Saturday, December 8, 2018.  The schoolyard has served F3 well for several years as home of the Farsight AO and as one of the pain stations during the annual Fox.  Blood, sweat and tears have been left on those grounds in efforts to make ourselves and our fellow PAX better. Now we have an opportunity to pour some of that sweat into work that will make the schoolyard a better and safer place for the kids of NHE.

What is the project?

NHE has a large courtyard area that students are currently restricted from using because it is unsafe. The vision of Kristi Austin, Principal of NHE, is to turn the courtyard into a nice grassy area that is safe and easy to maintain.

The area currently has a fair amount of limbs and other organic debris that needs to be hauled away.  Additionally, there are concrete benches and tables that need to be removed as well as a multitude of bricks and paving stones.

A set of metal risers/bleachers needs to be taken apart and hauled away as well as some smaller wooden structures.

Lastly, some general landscaping work is needed, such as pruning branches and trimming hedges.

When is it?

We will start at 9:00 am on Saturday, December 8th.  This will give you a chance to attend Convergence and then go home to get your tools and or your 2.0’s.

If you are attending the Christmas parade that morning, no problem. Please come after the parade.

Who can participate?

All PAX of F3 Hartsville are invited, as well as their M’s and 2.0’s.  Bring friends along as well!  This is a big area with plenty of room for a multitude of workers.

This is a great opportunity for your high school student to pick up some community service hours!

Why should I do it?

Because we are leaders in our community and we have an opportunity to help fill a need that is not being met!  It is also a great fellowship opportunity. After all, that is what the 2nd F of F3 is all about!

Who are the Q’s?

Divac & Windows

What can I bring?

We will need the following items:

  • Wheelbarrows
  • Saw or Torch to cut metal
  • Hedge trimmers
  • Rakes
  • Shovels/Spades
  • Leaf Blower
  • Trash Bags
  • Pick-up trucks
  • Trailer (to haul pavers, concrete, yard waste, et al. to the dump)
  • Work gloves

How Long?

We’ll work till early afternoon (lunch and drinks will be provided!), but you are encouraged to come for however long you can.  This project will take more than one day to complete, so we expect to schedule a second work day at a later time.

We want the work we do on the 8th to noticeably improve the appearance of the site and to eliminate the areas posing the greatest safety risk to the children.

What next?

Sign up HERE 


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”




Murph the Town

Weather: 37 Degrees, Clear, No Wind – Terrific weather for a run around the town

Warmup: SSH (14), Imperial Walkers (15), Monkey Humpers (15), Windmills (15)

The Thang:
Modified Murph:
Run carrying cylinders down Cargill Way through the Vista to 2nd Street up to Carolina Ave, back down to 4th St. and back to the WarZone. The PAX stopped a total of 6 times for:

Sets of 10 cylinder burpees, 20 Merkins, 30 Goblet Squats, at each stop.  We did various exercises at every stop while waiting on the 6; they included: curls, 6 inches, box cutters, flutter kicks, Calf Raises, and Freddie Mercury’s.

60 Cylinder Burpees
120 Merkins
180 Goblet Squats

Mary: Flutter Kicks (15), Windmills (15)

Gridiron 1-Year Anniversary is next Thursday (November 1st).  Show up and support our fellow PAX.

Proverbs 25:28 (How we, men need self-control) We need to protect our hearts of what we see and hear daily. We influence others and we need to be a good example.

Bucky – Was exceptionally quiet attempting to determine what he may do different for his own Virgin Q next Tuesday.
Sludge – Realized that maybe he shouldn’t have run 4 miles before the workout after having to run another 1.5 with a cylinder.
Tinker Toy – Thought the Q’s choice of coupon (cylinder) was a joke and completed the entire workout carrying the path marker from The Vista.
Cowboy – Couldn’t even come back to the circle at the end of the workout for the Mary.  Said that the beat down was so difficult that Eisenhower could kick him off of the chat.
LoveBug – Brought out his Halloween mask as the Wicked Witch of the West and wore it throughout the workout.
Eisenhower – Cried the entire workout until the Q finally gave in and instructed the PAX to complete curls until the 6 arrived.