Weather 60 (shirtless run weather for sure)

YHC tries to keep up with doing daily Burpees, but lately has slipped. I believe it is the fault of these random weird challenges like running 500 miles in a month or doing 50,000 FlutterKicks in a month. Neither of which makes any sense. So, YHC broke out one of ChuckyCheese’s favorites. I even made sure to invite CC, but he said he was busy learning some new Nuclear jargon from Krispy.


15 IC Imperial Walkers

15 IC Reach Thru’s

15 IC Arm Circles

15 IC Love Me’s

15 IC Reverse Arm Circles

Mosey over to the Malloy parking lot

2 minutes of Curb Steps/ 1 minute rest/ 2 minutes curb steps

YHC then asked each PAXC to pick a white line in the lot and plank up. In a Temple style form we did 10 merkins/plank walk left to next white line 9 merkins/ plank walk right back to original line until you hit 0.

The Thang

The flag was in the middle of WARZONE yard which becomes the hub. You do an exercise at the hub the run out to each corner do the same exercise and repeat until you hit all 4 corners of park.

1st round 10 Burpees(of course)

2nd Round 10 Leg Raises 90 degree

3rd Round Side Plank and knee to elbow using left arm down at Hub and right arm down at the corners 5 reps each



We are not victims of our thoughts. We have a vote. We have a voice. We can exercise thought prevention!

“Don’t talk to me”, we say. “I’m in a bad mood.” As if a mood were a place to which we were assigned, rather than an emotion we permit. Or we say, “Don’t mess with her. She has a bad disposition.” Is a bad disposition something we have like a cold or the flu? Or do we have a choice? Paul says we do. In 2 Corinthians 10:5 he says “We capture every thought and make it give up and obey Christ.”

Capture every thought– you get the impression we’re the soldiers and the thoughts are our enemies. The minute they appear we go into action.

Selfishness, step back! Envy, get lost! Find another home. Anger, you aren’t allowed on this turf!


Mutt and YHC decided to cruise the Turkey Trot route before the BeatDown this morning. Eisenhower talked a good game last night, but must have decided that the ab challenge was more important. Mutt did tell him we waited for about 15 seconds before we left. Not sure why but that was a rough 3+ miles for YHC!

LoveBug was putting miles in when we returned. (guess we didn’t wait long enough, 30 secs next time)

Wall-E and Sludge obviously didn’t do any early work since they were out front all morning.

CowBoy was actually on time this morning and got a whole workout in.

Miyagi must have borrowed CowBoy’s clock. He rolled in at the beginning of the Burpee spokes.

On a side note, Sludge was complaining because he might actually need a shower after this morning’s workout.

Wall-E called today “simple and effective, sort of like rat poison” not sure if that’s a compliment or not. He must want tougher workouts.




Modified Murph Run

Weather: 35 degrees, 9 mph wind made it chilly at times

Warmup: SSH (20), Imperial Walkers (15), Monkey Humpers (20)

The Thang:
Run down Cargill to Emary St. and back (approximately 1 mile).
Plank and LBCs until everyone joined.

MODIFIED MURPH (no pun intended with the FNG’s name):
10 equal sets of 10, 20, 30, with a lap around WarZone after each set.

100 Burpees
200 Merkins
300 Squats

10 sets were not quite accomplished, but several PAX completed 7 sets before time was called by YHC

Mary: Hartsville Hammers (40), Inappropriate Bridges (20)

Announcements: The Fox: Sign up to Volunteer!!
Start training now…The F3 Beer Run is coming!!
ALM – Wednesdays at First Presbyterian Church (5:30)

Moleskin:   YHC was very concerned at the beginning of the workout due to the pace that Cowboy decided to crawl the mile run.  YHC was afraid that we would be done with the workout before he returned, but Eisenhower went back and lit a fire under him by informing him that we had cookies and milk waiting on him.  The FNG, Scrooge, did extremely well for his WarZone debut.  He kept working at it and it is apparent that he will be giving Eisenhower a run for his money in a few months.  Mams decided to roll out of bed and join us this morning.  He informed YHC that he has been meaning to come back, but his blanket and stuffie are normally too soft to abandon at that hour.  Apparently Wall-E is horrible with technology because after trying to sell Scrooge a life insurance policy, instead of taking a picture of YHC and Scrooge, he turned the phone off and then blamed it on the phone.  YHC’s technical expertise on the other hand allowed him to conjure up 2 photos from deep within the inner workings of the phone.


Devo/Prayer: We talk a lot about guys being a “HIM” (High Impact Man), but truth be told, we are all high impact men.  We all leave a mark on other people whether we are aware of it or not.  Each man’s life touches so many other lives.  When he isn’t around he leaves an awful hole  Everyone makes an impact on everyone else.  You have all made an impact on my life either through F3 or outside of it.  Either way, I’m not ashamed to say I’m proud to know you and I admire you.  Keep being you.  Push to be the best you.  In one way or another, whether you know it or not, you’re touching someone else’s life.  Might be your kids, your wife, your coworkers, your acquaintances, or even the guys you spend a few hours a week working out with.  You’re leaving a mark on someone.  We impact people in everything we do.  We’re all high impact men.


Frozen Tundra turns to Mush

So woke up this morning and checked the weather just to make sure a heat wave didn’t blow in over night. Nope, 19 degrees. So, YHC rolls out at 0415 for FarSight to get a run in. No one was there. Oh well, guess only 1 will get better. As YHC hit Lakeview Blvd he noticed lights turn in behind him. A quick glance back to see Audit headed to the parking lot. That makes 2 getting better. (Stoopid run challenge)

Pull up  at WARZONE expecting no one. Low and behold Sludge was sitting there. So I guess this workout was going down. After changing clothes from wet to dry, and much warmer we got it started.

You always get a odd look when you say “alright we need a block and 2 cylinders a piece”.

10 IC Worst Exercise in F3 aka SSH
25 IC Imperial Walkers
Here is where Back40 pulls up behind YHC’s truck. Sits there for maybe 15 seconds then drives off. Yep, we saw the whole thing.
15 IC Love Me’s
15 IC Overhead Claps

10 Burpees

The Thang

12 Curls (Block)
12 Wide Chest Press ( 2 Cylinders)
12 Skull Crushers
12 Single Arm Bent Over Rows (with Block)
12 Wrist Curls
12 IC Squats (Block on shoulders)

12 calf raises on block
10 OYO Merkins (Hands on 2 Cylinders so you have to hold your core tight to keep from falling)

10 Burpees OYO


Repeated 3 times

Added seated back flies 12 IC on last round


Accountability- all 3 of said if no one else showed up we would have gone home. That’s what gets us out of bed in the mornings, especially when its freaking 17-19 degrees.

Prayer- YHC


Frozen grass will thaw out if you lay on it long enough. Ended up with backs soaked. Thanks to the great snow storm #2.

Its a good idea to make sure your gloves allow for total hand expansion when trying double cylinder presses. Mine apparently have shrank because I couldn’t move my thumbs and dropped a cylinder mid lift.

Mutt channeled his inner Bob Dylan this morning on his counts which threw me off by laughing too much

Sludge was knocking out the work then in between sets he would go check on the Garden of Hope behind the Y. In his words “there’s not much hope over there”.

Back40, what the hell bo?

Stopped by The Clinic to see what was going on after the workout. Holt immediately says he’s cold and has to go. Put some damn pants on man!


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.







WEATHER: Nice enough for Belding aka Roker to show up. 52 degrees with slight humidity


SSH – x30

Circle merkins – x75

Tunnel of love – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Started at flag to far end of Bury Park. The length of which brought out many midwife noises but we persevered.

Mosey over to block pile to grab coupons.


Split up into partners, one team being the Three Amigos (Wall-E, Lovebug, and Dumper). Good to have Lovebug at the Mothership again.

Four corners were the mandated pain stations for this morning.

CORNER #1 – 30# plate attached to a 15ft braided rope- crab walk to extend rope, pull back in (short length of Bury Park)

Partner 2 is doing burpees while waiting on Partner 1. Gutterball broke the plate drag contraption on the first try, assuming he was done, Bootsie took over mid field and Gutterball took the opportunity to move on.

CORNER #2 – Partner 1 – block curls x75/Partner 2 – overhead press x75

Judge Judy did the hard thing by grabbing the golden block (he claims is heavier after he quickly gave it up to YHC).

CORNER #3 – both partners do pull ups x40

CORNER #4 – Partner 1 doing lbc’s x 100/Partner 2 doing v ups x50

Reference Dumper for perfect form on a V-Up. The man is a machine.


Flutter kicks x30 (4 count)

Leg raises x 25 (up/down)


The Fox is quickly approaching, unless you want to keep hearing Divac yell at everyone to sign up (is he running? He’s on the list, but not sure if he’ll show due to his PR of absences over the last month or so), Sign up! February 3rd.


Our identity is found in Christ, not any job we work or things we’re involved in. Those are worldly identifiers, but each one will fail you in some way. God doesn’t fail. Even when David humbled himself to watch the sheep while his brothers sought recognition, he had a plan and purpose for him. David failed but knew that God was still there and his identity wasn’t in the failures


For ChickenFried by Dump


Mutt’s Anniversary Q

Weather: A hot 34 degrees after our recent single digit temperatures

21 IC Windmills

The Thang:
YHC has been in F3 for exactly one year and decided that it was only fitting to relive the glory of his first F3 experience (credit to Dumper for the Q). The anniversary Q was originally scheduled to be last Thursday, but Mother Nature had other plans and all AO’s were cancelled for Snowmageddon 2018.

Big 21
YHC had 5 stations placed around the YMCA Block.
Corner of 4th and Cargill— Deep Squats i.e. go parallel or lower
Corner of 4th and Carolina— FlutterKicks in 2 count i.e. 1-1, 1-2, 1-3
Planters in front of Y—- Box Jumps (or step ups for modifying)
Corner of 5th and Carolina—- 90′ leg raises
Corner of 5th and Cargill—– Burpees
We started at the flag, and headed to 4th and Cargill.
The goal was to complete as many laps as possible starting with 21 reps at each stop, and dropping 2 on each lap. 19, 17, 15…….

The Fox – Sign Up

YHC has been in F3 for a year now and have built a great relationship with the WarZone guys.  Hopefully, we can bring in some more PAX for 2018 and we can all work together to make each other better.


ABsolutely ABuse

Weather: 46 degrees

SSH x20
Penningtons X12 each way
Reach Throughs x20

The Thang:
Each PAX grabbed 2 bricks – We moseyed a warm-up lap to go over the exercises.
Laps around the block – Started at 50 reps and each lap, decreased reps by 5.

Corner: Side Plank with Brick Straight Up in Air – Punch up in the air with one brick, switch sides (Do total reps for each side)
Corner: Big Boy Situps Punch Across With Brick (2 punches, 1 for each arm = 1 rep)
Planter: Box Jumps with Bricks
Corner: Hartsville Hammers With Bricks (2 count)
Corner: V-Ups with brick

YHC decided to create a workout to help work on all of that food we will be eating over the Christmas holiday.  Every exercise was designed to work those abs and core.
YHC did not get much sleep last night (4.5 hours) and woke up in a bad mood.  The original plan was to start at 20 reps and decrease by 1 each lap, but due to the grumpiness YHC was exhibiting his morning, he decided to Muttify the workout and increase the reps to 50 and decrease by 5 each lap.  Mission accomplished!  The workout was ABsolutely ABysmal ABuse.  In fact, when YHC finished up his last lap, he saw all of the PAX had finished early and were standing around the flag waiting on him.  YHC is assuming that everyone was about to spill the merlot and this is the reason they all quit early.


I am third
The Lord is first, my friends are second, and I am third.
The driving force in our lives should be trying to please God. Secondly, we should take into consideration the needs and pleasures of others. With our own pleasures pushed down the totem pole, we will truly be the humble servants of God.


Injured Reserve

YHC hurt his back Sunday toting 500# sacks of corn around his hunting club. It got so bad, YHC had to modify his merkins Tuesday by using 2 hands. YHC knew he had the Q for Thursday and couldn’t let the pax down by making it too easy, so YHC led from the front as Cadre Dan.

Merkins x 25
Squat explosions x 25
Box cutters x 25 IC

Get blocks
OH x 25
Squats x 25 IC
Leg lifts x 20

Take a lap

Chest press x 25 IC
Lunges x 25 IC
Flutters x 25 IC

Take a lap

Curls x 25 IC
Duck walk
LBC x 25 IC

Banjo bear crawl


Freddie Mercury x 25 IC

Box cutters x 20 IC


Eisenhower continues to grow in dominance. He is beginning to get on YHC’s nerves, because he is creeping a little too close to the lead. Eisenhower even had the audacity to pass Dumper on the first lap. Of course, Dumper fed him a buffet dinner platter of humble pie on the rest of the laps. T-claps Dumper for helping your pax get better.

Belding has absolutely no rhythm.

Gutterball is making steady improvements on cardio.

Nugget completed his first workout without spilling Merlot. T-claps for holding it in.

Myagi does flutter kicks at warp speed. Must be a Japanese thing.

Chicken Fried continues to wear EVERY piece of workout clothing he owns.

Pavarotti makes it look easy.

Krispy is much better looking when he wears pants.

Our form stinks on most every exercise. Actually having to watch, instead of participate, revealed some glaring shortcomings. If we want to get better, we need to improve our technique for each exercise.


Fox February 3. Sign up


Recently F3 has had several opportunities to be leaders in the community. We have handled each one well. West Hartsville Elementary invited us to help them with their first Christmas dinner for the parents and kids. It was a great success. Several pax brought Christmas gifts this morning for the families on our list. The most encouraging and difficult mission for me has been the way we have come around  Pontoon, aka June Bug. Many know his struggles and subsequent failures. We should all see ourselves when we see him, because we all have the same capacity to fail. The encouraging part is how the pax have circled the wagons around him, instead of the typical knee-jerk reaction of casting him out of our group.  June Bug will continue to work toward sobriety and stability. June Bug will continue to fall down along the way. It is my prayer that we will continue to come alongside him, pick him up, dust him off and hold him up as he takes another step down the path. Who will pick up the six?


Wall-E’s Missing Impromptu Q (do-over)

Weather: 41 Degrees, Partly Cloudy (great morning in the gloom)

SSH x20
Reach Throughs x20
Imperial Walkers x15
LoveMe’s x15

The Thang:
Four Corners –  (20 then decrease by 2 each lap) On the lengths, we ran and on the widths we bear crawled and lunged.
Hand-Release Merkins
Jump Squats
Monkey Humpers

YHC was extremely nice to Wall-E last Tuesday for missing his own Q.  I figured that I would get payback today and decided that it was only fitting for Wall-E to relive the workout that he missed on his day to Q, when he decided that his covers were too warm to crawl out of.  Of course, I actually made it slightly harder today with bear crawls and lunges even though last week, the PAX were complaining of how difficult the workout was and cursing Wall-E’s name at every available moment.  

When YHC arrived to the gloom, Eisenhower was still complaining about last Tuesday’s workout and begged, pleaded, and bargained to reduce the number of reps by 2 every lap instead of by one.  YHC, feeling guilty for not coming to our pre-run from Farsight this morning to train with him for The Fox, obliged to his request.  FNG Nugget, wondering what in the world he got himself into, spilled the merlot, and he now realizes that he shouldn’t drink so much the night before deciding to come to his first F3 workout.  Miyagi was wishing he hadn’t missed an entire month of workouts and was doing the meteor dance to come and end his misery.  Beldin was deep in thought trying to get in his Holiday Prayer Challenge for the day praying that it would not rain on him.  Dumper was heard by a few of having to Merlot as well.  Too bad we didn’t have a double merlot day, next time I’ll have to push the PAX a little harder.  #NextTuesday

Hartsville Hammers x35 IC
Big Boy Situps x20 OYO
Box Cutters (the PAX lost count so I punished them by making them do about 50)

-Christmas Gift Drive – Bring gifts on Thursday wrapped, will be delivered on Saturday by Beldin and Mutt
-The Fox (Sign Up)
-ALM (Wednesday Mornings)
-WZ Pax needs to work on posting BackBlasts when they are Q.  YHC’s suggestion is to type the BackBlast up before the workout and then just change as necessary after the workout.  It’s much easier this way and doesn’t take much time afterwards.

FNG Nugget

Proverbs 27:17: Iron sharpens iron, So one man sharpens another.
This age old proverb is as accurate now as it was when written, and is a fundamental to the 3rd F of F3.  One constant theme in the ball of man is the importance of sharpening each other, as Iron sharpens Iron.  We often seek help to be better husbands, fathers, sons, uncles, bosses, and employees: all the things that men are called upon to be.  The Third F is a realization that just being those things is hard enough without trying to be them without help.  More than that, it is a surrender to this idea: an insistence upon going it alone is not noble; it is selfish and prideful”.

I need you.  We need each other.  I am nothing without you.  I hope you have recognized this same need in your brothers.  You sharpen me; you hold me accountable and lift me up when I want to quit.


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”