13’s on the bench

As YHC walked out of the house this morning, the humidity hit and I knew it was gonna suck this morning. Upon my arrival, I see Kaz, Sludge, and Lovebug taking a breather after running a few miles before. Again, Sludge was the only one to stay because they had work to do. Good job finding a way and time to push!

We started with only a few of us, so YHC has to change the game plan a little.

WARM UP

SSH – IC x20

Pennington’s (feint & back) – IC x15

Lap around WZ

THE THANG

As we passed the benches on our lap around, the PAX didn’t realize that’s where they’d be laying it all out today.

Derkins x13 @ first bench, x12 @ next, x11 @ next…you get the picture.

Dips x13…

Squats x13…

When finished, start over.

We moseyed over to the block pile to trap coupons. Stopping in the parking lot at the Y, we lined up on the curb. By this point, PAX had figured out at least ONE of the excersizes about to go down.

Began with 5 burpees, block slide from curb to the bank, rinse and repeat until time was called.

MARY

Kettlebell Swings x25 OYO

Block Extensions until someone dropped. Eisenhower gladly threw his to the ground because, “he was going to have to do 5 burpees anyways.” All the while, Cowgirl was complaining.

ANNOUNCEMENTS

Get your money to Oliver for Trent Hill TODAY!

DEVO

YHC has been praying for God to give opportunities to show love to some of the students and people that are most often cast away and out from the church, homosexuals. Nowhere in the Bible does it say to love them any different than ourselves or our neighbors, so why as leaders or as believers are we so quick to turn them away. We’re ALL sinners and are undeserving of Gods grace, but yet we get it anyways. We’re called to share that with them too. Prayers have been answered in many ways, and we should all strive to show Christ’s love to EVERYONE, not just the ones we’re comfortable around.

4

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.

Warmup

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

BLIMPS

  • 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

BOMBS

  • 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)

Mary

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

COT, Announcements, Countorama, Nameorama

Devo

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

Moleskin

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

Aye!

Groundblind

 

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BOMBS Away

The weather was nice and humid this morning, which means some of the Pax were going to look like they worked harder than they did. Fortunately for them, that wouldn’t be the case this morning. Everyone was pushed.

WARM UP

Gorilla Humpers x25 OYO (Wall-E walked up in the middle of these, mumbling something about how he wishes his form was as good as ours. Eisenhower kept doing them even after reaching 25, because he said, “I just like humping gorillas.”

Imperial Walkers IC x15

Love Me’s IC x15

Cherry Pickers IC x20 (a little confusion set in when YHC didn’t stop at 15, so some missed a few reps.)

PAX RAN TO GRAB COUPONS AND RETURNED TO SIDEWALK.

THE THANG

B.O.M.B.S.

While PAX 1 ran down and back, PAX 2 began the reps. Flapjacked until finished.

Burpees – x50

Overhead Presses – x200

Merkins – x200

Big Boys – x200

Squats – x200

Time was called once each team had reached their team reps and helped others finish.

Eisenhower reminded YHC that we still had a few minutes left until Mary, assuming I would forget the crap he gave me last time for finishing a minute early and cheating the PAX in their fitness. We took a lap and stopped at a bench for 20 Dips, then another for 20 Derkins.

MARY

Block Holds extended out until someone faltered, then 5 Burpees. Followed by Overhead Block Holds until time was called.

Carolina Dry Docks – x25

Box Cutters (4 count) – IC x15

DEVO

Today we talked about running the race in pursuit of Christ, not focusing on failures but wins. In doing this, wins can come from many different areas in our lives. We’re called to be examples of our King and to stand out from the world in a way that makes them wonder what our source of hope and joy is, all the while reminding ourselves not to be ashamed to share the source with them in a LOVING and GENUINE way. Be that light. Be that example of Christ’s grace.

 

NOTABLE MOMENTS

Mac Johnson AKA Shagwell spilled it this morning.

Screech was yelled at by Eisenhower for discounting the value of sports in the schools.

Cowboy cant feel his legs, but I’m not sure if that’s a new excuse or not.

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Hey Where’s ChickenFried

Weather Perfect aka 79 degrees and 99% humidity

WARZONE has had an open Q sheet for a while so YHC decided to grab one and try an old workout with different exercises.  Turned out pretty well I believe.

Warm-Up

20 IC Imperial Walkers

15 IC Windmills

15 IC Arm Circles

15 IC Reverse

15 IC Overhead Claps

10 Burpees OYO

The Thang

The ever popular Tabata. For the new guys that will never read this anyway, it a 28 minute workout consisting of 7 series of 8 rounds of 20sec work with 10sec rest.

Round 1 – FastFeet (chop feet like doing up/downs but never hit the ground) This was a smoker off the get go.

Round 2 – BigBoys

Round 3 – Mountain Climbers

Round 4 – FlutterKicks

Round 5 –  Inappropriate Bridges

Round 6 – High Plank for 20/ Low Plank for 10

Round 7 – Burpees

Take a lap around WarZone

We lined up on Cargill end of Zone and sprint to flag at War Memorial(because no one brought a flag) then coast to end

Line up at Laurens end, sprint to flag & coast to end

AirBud smoked us all on the sprints, oh to be young again!

Circle up & 50 LBC’s OYO

Count off/Name-o-rama

Announcements

Closed out in prayer

Moleskin

We had a dedicated 6 PAX this morning in the Gloom. The other HC’s that didn’t post should definitely be at Revolution this afternoon! YOU KNOW WHO YOU ARE!

 

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F3 Hartsville 30-Day Challenge – IMPACT

IMPACT – Forcible contact to strong effect

This is the F3 definition of IMPACT.  In essence it means taking ACTION that has effect on others or the community around you.  It is a VERB. It requires something of oneself without the promise of immediate return to oneself.

The next F3 Hartsville 30 Day Challenge is all about IMPACT.  If you accept this challenge then starting August 1stfor the next 30 days you will each day DO something that makes a positive IMPACT to someone other than yourself.  Not an absolute, but try your best to stay anonymous from the person(s) you are IMPACTING.  The range of ACTION can be anywhere from picking up trash at your AO, paying for the meal of the person behind you in the drive thru, to donating $10,000 to a local non-profit.  The size of the ACT does not matter it is the posture of our hearts we are exercising here with the giving of ourselves while getting nothing in return.

Yes…there will be a chat.  Each day you make an IMPACT you can simply comment “IMPACT” on the chat or if you wish to share what it was you did that is fine too as long as the person IMPACTED doesn’t know it was you.

So…this is truly a challenge for everyone, even you Bench Warmer!  Regardless if you’re traveling, regardless of your work schedule, regardless if you’re injured…everyone can make an IMPACT.

HC to Divac to be added to the chat.

4

Gray Man Returns

Conditions: 72 Clear and Humid

Commentary: First Q since surgery.  YHC has been posting infrequently, mostly due to low motivation and slow starts in the morning.  Since a run restriction has been imposed, YHC has been reluctant to post end up chasing the pax around each morning #waitupguys

Last Sunday, Benchwarmer posted the week’s plan on the Clinic board and has “Paperboy” listed as Q for Convergence.  Well why not?  #accountability.   Best to take charge, #commit and take control of the agenda.   Could it bring it?  Could I hang?   Better yet – will the Pax post?

5 Pax loitered at the AO up to about 5 mins til launch – stragglers came rolling in as times up more pax rolled in as we circled up.  Benchwarmer rolls up halfway through the warmup and best yet – Cowboy arrives as we start 5 Mins of Mary…

All in all, 17 Pax took the DRP and we launched into a steady sweat fest on a cool, wet humid morning.

Disclaimer:  Reminded the Pax to work at their own risk, that I am not a professional and in fact I haven’t worked out in years…

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankenstein’s X 20 IC
  6. Windmills X 15 IC
  7. Cotton Picker X 10 IC
  8. Squats X 25 IC

The Thang:

Crawley Thing:

  • Bear Crawl to the first 5 trees and do 12 Merkins at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Crab Walk to the first 5 trees and do 15 Leg lifts at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Lunge Walk to the first 5 trees and do 15 Squats
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Backwards Bear Crawl to the first 5 trees and do 12 Hand Release Merkins at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6

Black Jack (21’s)

  • LBC’s – Squats with Mosey to each side – plank on 6 – (this took longer than expected)
  • Partner Merkins X 10

MOM:

  • Freddy Mercuries X 25 IC
  • Box Cutters X 25 IC
  • Inappropriate Bridges X 20 IC
  • Catalina Wine Mixers X 10 IC

Announcements:

  1. AO Challenge is still going – ends on Tuesday
  2. Wall-E reminded everyone about the Cypress Adventures Lip Synch Battle – buy tickets!

Devotion

THE POWER OF PURPOSE

But I want you to know, Brethren , that the things which happened to me have actually turned out for the furtherance of the gospel, so that it has become evident to the whole palace guard, and to all the rest, that my chains are in Christ; and most of the brethren in the Lord, having become confident by my chains, are much more bold to speak the word without fear. PHILIPPIANS 1:12–14

Paul might have been forgiven had he chosen to take a little sabbatical as he sat in prison, awaiting his trial. Yet he used even this opportunity to advance the gospel. Paul was a leader who never drifted from his mission. He determined to leave his mark wherever he went. How did Paul’s sense of purpose keep him in the battle as he sat in prison?

What did he learn behind bars? Consider the following:

A purpose will motivate you.

A purpose will keep your priorities straight.

A purpose will develop your potential.

A purpose will give you power to live in the present.

A purpose will help you evaluate your progress.

 

“To be successful, you must accept the challenges that come your way. You can’t just accept the ones you like.”–Mike Gafka

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.”–Dale Carnegie

 

Also read:

There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway. Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”

 

God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”

Thanks to all for the support – posting and sharing the suck!

2

Birthday Q a Few Days Late

Weather- 64 and awesome (at least before Sludge ran me to death)

Warm up

30 Imperial Walkers IC

15 IC Love Me’s

10 IC Arm Circles

10 IC Reverse

The Thang

The same thing YHC did for my birthday minus the stank musty hot ass pleasures of The Fern in a Daytona Hotel

20 Burpees

50 LBC’s

10 Pull-ups

25 Leg Raises

Repeat for 5 rounds

Mary

25 IC Freddie Mercury’s

25 IC Flutter Kicks

 

Devo- Would you tell your Momma?

Moleskin

YHC was given the gift of Merlot this morning 😉

 

3

Tour de Hartsville – 30 Day Challenge

Tour de Hartsville – 30 Day Challenge

There are 13 workouts in Hartsville on any given week.  Yes Barfly, Happy Hour is a workout.  Sorry Paperboy but whatever you and Coxwain do on Sunday afternoon needs to stay in the woods.

There are 13 “registered” workouts for which each Pax has an opportunity to post on any given week. Your challenge over the next 30 days…go to all 13.  Not 12, 13. Not all but Revolution, ALL.  Not every one except Act Like Men…EVERY WORKOUT.

This means you’ve got 30 days to:

  • Tell your M you need to post at two evening workouts over the next month. I’m sure she’ll understand.
  • Sike yourself up enough to go to Currahee – rucks are suggested but NOT mandatory. He’s a man who wore a dress to his 2nd F3 workout…it aint that bad!
  • Plan your outfit and funny quips for the show that is The Clinic. The resident DOTW is sure to make you feel welcome
  • Talk yourself out of the lie that Act Like Men is not for you cause talking about something other than burpees or Stallion’s gross toe just isn’t what you signed up for!
  • Pull out your speedo and get to the YMCA one Monday morning to play marco polo with Klinger or Red
  • Drop the “I don’t run” excuse and check out Prefontaine – they don’t mind if you walk most the way. That’s what Skinny Pete does!
  • Finally hit the Temple and show Bowtie what a real merkin looks like

The point is 30 days is plenty of time to cut the excuses and get out of your comfort zone and GROW. You never know…you may just become a regular at one of these new workouts.

Rules:

  • Start date is Monday, June 18
  • If your in HC to Divac and he’ll add you to the chat
  • When you post to a new workout let the group know
  • You must go to EVERY workout at least once

“Registered” workouts below:

Monday Tuesday Wednesday Thursday Friday Saturday
Brick City x
S.O.S. x
Farsight x x
War Zone x x
The Clinic x x
Gridiron x x
Revolution x x
Act Like Men x
Temple (early or late) x
Happy Hour x
Currahee x
Prefontaine x
Convergence x
7

Memorial Day Murph

 

Official Murph (time limit 60 minutes) named for Lt Michael Murphy

  • 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • 1 mile

With 20# weight vest

Running Options

  • 2 laps around ymca block = 1 mile
  • 6 laps around burry park field = 1 mile
  • Run to Lawton Park and use their monkey bars =1 mile each way
  • Rabbits can run to Farsight and use their monkey bars = 1.8 miles each way

Break sets/laps up any way you like.

Modify: Assisted pullups or dips on a bench

If finished early, start on the following until time is called:

  • 100 burpees
  • 100 4-count flutter kicks
  • Run laps around Burry Park

COT

  • Count-o-rama
  • Name-o-rama
  • Devo (Radar)
  • Pledge of Allegiance

 

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

8

Tuesday’s WARZONE Brick City

An easy Q if you have enough blocks and bricks…..

Warm-Up

15 Love Me’s IC

17 Over Head Claps IC

20? Imperial Walkers IC (Was killing time waiting on Cowboy to get out of the car)

The Thang —- Get 2 bricks and a block (if we have any)

12 Back Flies OYO

12 Front Shoulder raises OYO

12 Block curls IC

12 Tricep Extensions IC on 6

12 Derkins

1-2-6 AB Work (Flutters, leg raises, LBC in order double  each for 5 rounds)

12 Back Flies

12 Brick Curls back against the wall

12 standing tricep extensions

12 Incline Merkins

1-2-6 Abs

12 Back Flies

12 Front shoulder raises

12 Derkins

12 block chest press

20 Flutter Kicks IC

20 Inappropriate Bridges

We never stopped moving this morning although it looked a few may have caught a cat nap instead of a few simple Ab exrecises.

 

 

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