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


  • 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.


Tuesday’s WARZONE Brick City

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


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.




Christmas in April 2018 AAR

“I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.” – Edward Everett Hale

Today F3Hartsville learned some valuable lessons:

  • We are a strong pax.
  • We can accomplish a lot in a relatively short span of time.
  • We have a variety of skills, except Skinny Pete, who doesn’t seem to know how to do anything.

What we did at 616 Howard St:

  • Replaced 6 windows
  • Insulated and sealed all the windows and added trim on the exterior
  • Installed privacy door lock on the bathroom door
  • Installed exterior door lock on the back door
  • Added a full master suite with Jacuzzi tub and Italian marble rain water shower

What we did at Marion St. Cemetery:

  • Spread mulch
  • Clear debris
  • Lean on shovels
  • Eat coffee and donuts

After a light workout Q’d by Little Jack, which basically consisted of high fives and several heated contests of Miss Mary Mack, YHC was ready to get the pax moving in the right direction.

We had a problem with Benchwarmer who viciously tried to usurp YHC’s authority and speak out nonsense. YHC quickly chastened him back into his place. (previous version used sterner language that may be inappropriate for sensitive ears)

We all met for coffeeteria at 616 Howard St. Ruth’s Drive-In provided coffee and biscuits. Miraculously Stallion showed up for food and the group pic immediately afterward. Nobody saw him after that. He mumbled something about checking out other Christmas in April sites to see what kind of food they had.

YHC wisely and shrewdly separated the intelligent pax from the grunt labor. This didn’t take long. Basically anybody that brought a tool was on the Howard St. job, while the inmates were assigned to the mulch pile chain gang.

YHC took all the skilled labor pax through a comprehensive Power Point presentation on worker safety and best practices, as well as an in-depth discussion on each step of the window replacement process. Immediately after the presentation, every single pax asked YHC the same exact questions that were discussed ad nauseum just 2 seconds before. YHC began to question the wisdom of committing to a work project that required some element of intelligence and construction acumen. Fortunately YHC has unlimited patience and endured the trial of a bunch of little kindergarten kids asking the same questions over and over again.

Soon enough, we had 4 window teams working simultaneously, just like YHC had envisioned back when he and Krispy Kreme replaced the first window as a test run. T-claps to Krispy for helping organize this whole event. He put together the shopping list and measured out the window sizes. His work behind the scenes made the job possible.

Head, LoveBug and Lee Murph took on one window. PurdyMouth and Audit tackled another. Sludge, Cowboy and Gutterball jumped on one. Twinkle Toes and Audit’s 2.0 took the hardest one of all, because it was partially behind a rickety kitchen counter.

Meanwhile, this happened at the mulch pile:


I was truly honored to be a part of Christmas in April with F3. We got a lot of work done and tore down some barriers along the way. My dream is to have an AO in Pride Park or somewhere in that neighborhood. Today was a step in the right direction.

All the pax worked hard and worked together. One of the town volunteers helping with the cemetery was named Willie. He is 80 years old and was slinging mulch alongside everybody else. He lamented that his community wasn’t taking care of the cemetery. What he meant was the “black community”. I cut him off and told him his community was out here right now. There can no longer be a white community and a black community. It may seem strange to say, but a cemetery is the perfect place to begin stitching our town together. The graveyard is a collection of stories. Marion St. Cemetery was lost for decades due to neglect and apathy, but these stories are emerging once again. They must be told. They must be shared. Too often we try to bury our past without acknowledging and growing from it.

The next logical step is to create a shared story among the living. Working shoulder to shoulder in the hot sun or repairing an elderly couple’s home is a powerful way to unite people. We follow the same structure in F3. Show up in the gloom and do stupid stuff, while all the sad clowns sleep. What happens in the gloom, however, is community. We have the secret sauce.




Sitting the Bench

Everybody knows about the expectations for baseball in Hartsville. IYAFYL was born on the diamond. YHC wanted to be a part of that machine and joined the mighty Dodgers in tee ball. So began an illustrious career in baseball that would affect YHC’s trajectory for life. Over the next 9 years, YHC played a total of 9 innings. A complete game (for the pros). In that time, I got hit by 3 or 4 pitches, had a single and took two bases on errors, jumped out of the box on a wicked curve ball, missed an easy grounder under my glove while in right field and made a spectacular jumping catch to end the inning (my last) in Pony League. The rest of the time, YHC rode the pine. This is a very important position. All the bats were lined up. The other teams’ signals to the batter were an open book to my hawk-like gaze. Nobody said, “batta, batta, batta, SWING batta!” better than YHC. YHC was a bench-warming champion. Many thanks are due to Larry Johnson, my coach for 7 of those 9 seasons, for recognizing my unusual talents.

What I lacked in playing time, I more than made up for in practice. That was my game. Nobody practiced harder. Nobody ran harder, although some ran faster. Nobody slid harder. Nobody chased flies with more enthusiasm. I was a baseball practice champion.

Sanding the bench smooth while yelling for my team and playing my heart out during practice helped to make me who I am today, a loud-mouthed, practice field terror.

YHC had just written a multi-million dollar life insurance policy for Powderboy and his M, and I needed signatures. The only way he would agree is if I posted at Revolution. That pissed YHC off, as I was ready to go home and take a nap, but the customer always comes first, so off to Revo I went.

Powderboy took us around the WZ field on a bench workout, which brought back a flood of memories and provided the genesis of this workout.


First off, 5 of us got better on a 1 hour ruck. Good start. T-claps to Eisenhower (who refused my idea to carry a telephone pole: aka sissy), Green Acres (who kept a 10mph pace the whole freakin time), Sludge (a ruck virgin no more), Chicken-fried (who used one of his 2.0’s Teenage Mutant Ninja Turtle fanny packs).

ChuckyCheese (yes that guy) and LoveBug took off in the opposite direction on a “run”. Not sure what they really do in the dark, but that is their business. #judgmentfreezone


YHC led some of the pax to the pull-up bar for a few rounds. Swamp Thing, who Eisenhower and YHC scared out of his hotel bed the other day, led the pax with about 1000 reps. He will not be invited back. Twinkle Toes hung upside down like a three-toed tree sloth (his first mistake). Sludge blew out 3 solid sets. Eisenhower made some real uncomfortable looking contortions. YHC graciously allowed Swamp Thing to do more reps since he is a guest.


Since Pathfinder thinks we need to warm up before working out, we all got in the plank and held it while FreePee came in on 2 wheels. We already had bricks. Twinkle Toes ran off to get some for FreePee (Twinkle’s second mistake). While the Toe was skipping along, we did some REAL SLOW merkins. All the pax seemed to warm up pretty fast. Evidently people have a problem with doing 5 little merkins. SMH

Then we did some arm stuff with the bricks, basically just to get the blood flowing.

As we took a lap around the hallowed ground of the WZ field, we counted all the park benches. Sludge needed a crayon. ChuckyCheese (yes that guy) and LoveBug walked hand in hand reminiscing about previous “engagements”. Eisenhower, being starved for attention as a child, started blurting out the answer before we even took the first step. Evidently repeating the 5th grade four times did actually help him retain information.

Our first workout was decline merkins. Each pax had a choice: Start at 1 on the first bench and 2 on the second bench, etc. Or start at 13 and work down. The pax were instructed to pick up the 6 if they finished early. Mutt just ran each set twice, trying in vain to channel his inner Wall-e (so cute to watch these little ones grow up, sort of like watching a kid with one of those little plastic lawn mowers. Lots of movement, but not much productivity). Swamp Thing started catching the F3 vibe with the mumble-chatter and helping out the slower pax. He would probably be a pretty cool guy if he wasn’t in such good shape and making YHC look bad.

Next set was squats. This is where all those previous mistakes by Twinkle Toes started to show up. He has the distinction of being YHC’s second Merlot victim. That was satisfying. Gutterball was getting confused on his counting, forgetting whether he was going up or down. YHC helped out and told him he was going up. This made Gutter a little angry, as he was on 8. Sometimes becoming a better man isn’t pleasant.

Then dips. Swamp Thing kept yelling out, “Keep your dips low and your standards high.” If Swamp Thing was hanging around for a few more days, YHC would probably have to take him to the woodshed a couple of times, just to keep him grounded.

Then step-ups. Screech kept complaining, because his snow suit was getting caught on the edge of the benches. YHC told him to take off his mittens and man up.

By this time Cowboy arrived to the workout. He completed at least 2 reps.

Dumper was doing some kind of monkey bar gymnastics routine along the swing sets that he saw on Ninja Warrior last night. He claims his shoulder hurts, then posts on the pull-up chat that he just did 400 reps. Whatever.

After a completely satisfying round of bench-sitting, which brought back such good memories, we gathered in a circle for name-o-rama, etc. ChuckyCheese (yes that guy) start crying like a little school boy who just got the red licked off his candy cane. After we found a pacifier and got him calmed down, he was able to get out between sniffles that we had not done any burpees. Enough of that business. We took care of his deep need and popped out 15 burpees, one for each pax present.


Christmas in April is coming. Check the F3Hartsville website for the Pre-blast. We need lots of help.

Mud-Run. Sign up. You’re in good enough shape. Scholarships are available. They have beer. All your excuses just evaporated.


The word for today is Forbearance. Synonyms are longsuffering and extended patience. All of us face irritants daily. M’s, 2.0’s, co-workers, fellow pax, bosses, that slow guy in the left lane with his blinker on. When we allow those irritants to bother us, it festers into a jumble of unforgiveness, which makes us grumpy old men. We don’t even remember why we’re mad. We just are. The challenge is to recognize the irritant for what it is and to grow beyond it, by a generous dose of grace and forgiveness. God has certainly demonstrated incredible extended patience and forbearance with us. Who are we to do any different?



Christmas in April Pre-Blast

Here’s the details:

Date: Saturday, April 28

Time: After Convergence (coffee and biscuits will be provided)

Place: From WarZone to 616 Howard St.

Directions: Take 6th St to Marion Avenue. Right on Marion. First house on the right just after Pride Park. (This is the back of the house)



We are going to be replacing 6 windows, 1 exterior door and 3 door locks for Dolly Wright and her husband. She is as sweet as a 50# bag of sugar, and I can’t wait to help her out. Their home is old and breezy. New windows will provide better insulation than the plastic she has tacked up over the original windows. Currently her back door is an interior hollow core door, which provides zero security and not much more insulation value. Her front and rear doors have no deadbolts and old handles. Her bathroom door has no handle at all. #awkward

Tools: Hammer, flat bar, screwdrivers, level, pliers, cordless drill, sawzall.


Donkey Lips put us on to another project that is just down the street. There is a 100+ year old cemetery at the end of Marion Avenue that was literally covered up by trees and undergrowth. Volunteers have begun to bring it back to where it should be, but now they need some heavy lifting. F3 is tasked with laying a thick bed of mulch over the entire plot of land to kill off the vegetation. We need strong backs and weak minds.

Tools: Wheelbarrows, shovels, rakes, pitchforks, pruning shears, maybe a chainsaw or two.


F3’s mission is to plant, grow and serve  small workout groups to invigorate male community leadership. Service is a major component of leadership. It is one of my burning desires to build bridges. Across race, age, creed, nationality,  basically any gulf between “US” and “THEM”. Working on these projects gives “us” a huge opportunity to reach “them”. How many sad clowns live within a 1000′ radius of these two projects? How many lives can we impact by leveraging a little bit of our time to help others?

Join us. Sign up and show up.



Mutt’s 38th Birthday Bash

Weather: Mid 30’s and dry, good day for a workout.

Windmills x 38

Imperial Walkers x 38

SSH x 38

The Thang:
Indian Run – With Block around town.  At each stop, we performed an exercise (all in cadence)

WarZone –  38 Flutter Kicks with Block

Cargill & 4th – 38 Overhead Presses

Carolina & 4th – 38 Goblet Squats

Planters in front of the YMCA – 38 Block Step-Ups x2 (38 Both Legs)

Carolina & 5th – 13 Kraken Block Burpees: A Block Burpee with 3 hand-release Merkins at the bottom. (13 Burpees x 3 merkins = 39)

5th & Mantissa – 38 Overhead Presses

Mantissa, Retrofit Tables – 38 Decline Merkins from Tables

Mantissa & 4th – 38 Big Boy Sit Ups With Block

4th & College – 38 Block Mountain Climbers (2 count)

College Parking Lot38 Monkey Humpers

Announcements: Christmas in April is April 28th.

Mud Run – Sign up, you will be assigned a team

Devo/Prayer: I had a former student charged with first-degree murder this past weekend.  Incidents such as this remind me of how we need to be positive role models for our youth.  We need to try to reach these youth in as many ways as possible. If we can change just one life each, then we can possibly help save that many more from being victims.


Deck of Death

YHC arrived at the Muthaship at 5:12am. Nobody in sight. YHC heard Sludge roll up at 5:15am from about 2 miles away. Evidently he doesn’t know anything about a local noise ordinance, as he was blaring his rock ‘n roll music at 200 decibels.

Not wanting to waste the time, YHC and Sludge got right after it and started pumping out pull-ups like a couple of Greek gods. Mutt and Eisenhower finally showed up just in time to see the awesome display of power. They refused to come near the pull-up bars, however, in a mixture of awe and reverence at what they were witnessing. YHC understands.

YHC left the pull-up bar and moseyed to the car to retrieve the Deck of Death and a phone. By this time, ChickenFried and Myagi showed up. After the magnificent example given by YHC and Sludge, Eisenhower and Mutt were all atwitter to get started, but YHC had to relieve his bladder first, so YHC called out from the bushes for the pax to do SSH in cadence. Eisenhower, being the 7th grade girl that he is starting doing Imperial Walkers instead. SMH.

Somewhere along the way, Cowboy and Dumper showed up.

Slow Merkins x 20

Squats IC x 20

Windmills IC x 20

Love-me’s x 20


Spades = Merkins

Clubs = Mountain Climbers

Diamonds = Squats

Hearts = Flutter kicks (Double count)

Face cards = 5 burpees

Ace = 1 lap around the WZ

Every time we made a poker hand, we all did x2 pull-ups.


  1. YHC has trouble remembering things, such as which suit is for which exercise
  2. Cowboy has no idea what the little pictures on the card mean
  3. 60 burpees sucks
  4. A pair of Aces will change your perspective on everything


  • F3 Anniversary partner coming up. Sign up
  • Christmas in April coming April 28. Sign up


For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins. (Matthew 6;14-15)

This passage is not talking about salvation. It is about relationships. If you have a broken relationship with another person, you have a broken relationship with God. It’s that simple. We must forgive those who have hurt us, before they earn it or even before they ask for it. It is not easy, but it will release you from spiritual bondage to the person whom you are unwilling to forgive.

Closed with prayer.

Respectfully submitted,




2018 Mud Run

When: May 19th 2018

Where: 1215 Valley Ridge Road Gaston, SC 29053

The Thang:

It is that time of year again. Time for another CSAUP, the Mud Run. Last year F3 was around 300 of the total runners on the course, with IYAFYL coming in 2nd place (thus making them last by their own motto). This year we will expect more from them and more of you! We need all Hartsville Pax to sign up, take the challenge head on. There are 146 Pax on Convergence lets shoot for getting 80 of you  to sign up! You can Ruck, Run, Walk or Bear crawl through this obstacle course of rope swings, over/unders, that crazy pyramid log challenge. Typically this event is run in teams of four, if you do not have a team sign up anyway and we will place you on a team. This is a test of all the great things F3 can do in a mans life. Grab your teammates and get signed up by following the link here:

We need to turn out in force. If you are not inspired by the fun of the run, be inspired by the food and annual beer boat which will be the cause for a continuation of the Bowtie-Lil Sweet “trip to the woods.” I look forward to seeing all of you at this great event.


Cost: $60

Benefits: Unlimited!


F3 Hartsville 3 Year Anniversary Shindig

Come one, come all!  Those who attended last year remember (if you didn’t hit the keg too hard) the fun we had shucking oysters and laughing at Tater Salad as he emceed the awards presentation.  Those of you who weren’t a part of this crazy thing we call F3 Hartsville last year, come get some great 2nd F with us this year.


A party for all of F3 Hartsville AND the families of F3 Hartsville

Instead of oysters (since mid-April is a little warm for those), we will have lowcountry boil and BBQ for those who don’t eat seafood.  Libations will be provided by our very own Barfly.  Just bring an appetizer and yourself, your M and you 2.0s.  That’s right!  It’s family friendly.  And a great way to be able to recognize your fellow PAX in public while not wearing sweaty workout clothes.  It’s also a great way to get to know each other for something other than farting during flutter kicks!

Awards.  I did mention awards.  Divac will be sending out ballots shortly for your voting pleasure.  Don’t feel too bad if you don’t win one.  I know it’s hard for some (IYAFYL), but be a man about it.


Saturday, April 14th 6:00pm. Come early to help set up if you can.


Casa de Last Rites.  1121 Pine Lake Drive, Hartsville


RSVP here by 4/7:  so we can know how many shrimp to get

Stay tuned for more updates as they develop!


Partner 4 Corners

At 4:50 when YHC looked at the weather app on his phone, he was convinced that we would be in the YMCA gym because there was lightning within 5 miles of his location.  By the time YHC arrived at the YMCA parking lot and rechecked his app, the lightning had moved to 19 miles away and the radar appeared to be clearing. The executive decision was made by YHC to hold the Q at WarZone, even though Sludge and Eisenhower were complaining of not wanting to melt in the rain.

Weather during the workout was 59 degrees and no rain.

SSH x 20
Imperial Walkers x 20
Love Mes x 20

The Thang:
Each partner did 4 corners, but in opposite directions…everytime partners met, both partners did 15 Block Burpees.

Incline Diamond Merkins (with block) –  25
Overhead Press – 50
Monkey Humpers (single count) – 75
Curls – 100
Repeat until time is called.

Wall sit the Coker wall on 5th street – each PAX did 10 squats then bear crawled down the line…continued until time was called.

The PAX seemed tired enough after the workout so that YHC felt that he didn’t cheat anyone.  Surprisingly, Cowboy made less complaints during the 4 corner portion of the workout than he normally does, but made up for it on the wall.  YHC thinks that Cowboy complains for attention, so had to make up for time lost when we all got together on the wall. Eisenhower was complaining the entire Q about how he couldn’t feel his arms due to of all the block reps he was doing in addition to what he’s been doing on new pull-up bar in his house.  YHC can only imagine the looks and mumblechatter Eisenhower received from his M while setting it up in the doorway of their house. Mams paired up with Dumper and then ended up getting paired with Gutterball as well. Mams and Dumper, realizing how the workout was a snot woggle decided to take the easy way out and only do block burpees when they met each other and not Gutterball.  Gutterball on the other hand, looked dazed from how quickly the calories were burning off him from the hard work he was doing. Sludge dreaded the sight of Mutt, high on qdrenaline
, coming around the corner, as he knew that would mean that Mutt would be energetically screaming Sludge’s name so that they could do more block burpees and be victorious over the workout.

Notable Missing PAX:
Scrooge – HCd to YHC last night
Chicken Fried – HCd to Eisenhower
Belding – Well, none of the PAX thought that he would come due to Belding melting in the rain.  Don’t forget your 50 Burpee penalty Belding!

Christmas In April – Sign up:
Mud Run
End of the year celebration at Father Bill’s House
American legion golf tournament this weekend – contact Mams for more information

Sometimes things don’t work out quite like we have imagined and planned.  We need to remember that we need to follow God’s plan and that it might not match with our own plan.  I recently had a set back to “my plan” for my life. After speaking with Belding and loved ones I have come to accept that God has a plan, even if I don’t not know what it is.  I will continue to strive to do my best and work hard at everything I do, but will try to do this with more of an open mind.

John 16:33 I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

In this world we will face all kinds of obstacles, trials and tribulations.  The Lord said we will have tribulations. So the encouragement he is giving is simply this: You’re going to face trials, but God is greater than any problem you will face in this world!  As problems present themselves, we should face them in the power of God and overcome them with him.