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.


Sons of Benches

YHC just realized it has been a looooong time since my last backblast. That is so slack.

Nobody had the Q for today, so YHC stepped up and delivered an appropriately grueling beatdown. The park benches are a special asset at the WarZone and present a unique opportunity to incorporate a little cardio and strength into the same movement.

The Thang:

We have 13 benches along the perimeter of the hallowed ground we call WarZone. At each bench we did the an exercise, starting with 1 rep for the first bench and increases reps for each bench.


Only 12 benches were officially available as we had a guest sleeping peacefully on one of the benches.

Step ups



Be transformed by the renewing of your mind. Romans 12

We are all working hard to transform our bodies in F3. We should be allowing God to transform our minds too.

25th Anniversary of the Battle of Mogadishu

The PAX were informed that the theme for the workout would be about the Battle of Mogadishu (made famous by the movie Blackhawk Down.) 25 years ago soldiers embarked on what was supposed to be a quick 1 hour mission.  When 2 Blackhawks were shot down by RPG’s, 1000’s of enemy converged on the site and the men had to fight for 18 hours till they could be rescued.  The last few soldiers had to sprint 1 mile (Mogadishu mile) to their convoy under heavy fire.  19 dead, 73 wounded





Warm up the choppers

  • SSH X 19 IC
  • Clinic Arm Circles x 19

Mosey to the downed helicopters (Blocks staged in the middle of the Brick City parking lot.) Count off in order and listen for instructions

Main Event

Defend the downed Blackhawk

4 corners (central islands in parking lot)

  • Corner 1:  19 thrusters, OH carry to next corner
  • Corner 2:  19 Kettlebell, lunge walk to next corner
  • Corner 3:  19 Block burpees, OH carry to next corner
  • Corner 4:  19 Jump lunge, Each leg, lunge walk to next corner

Drop 1 rep after each circuit. (19 died in battle)

During the 4 corners, each PAX took a turn carrying a casualty around the 4 corners.  Load up as many coupons as possible (50# ruck, 60# sandbag, tire pull, 2 water jugs)  Complete a full lap and return to where you left off in the 4 corners and next man comes up.  When planning this I thought we would get 2 turns apiece, but I’m glad we didn’t


73 flutter kicks (for the number of wounded in the battle) split into 2 sets with 10 BBS in between


Prefontaine at Woodchips neighborhood

Remember flood victims, Tsunami victims, 7 police officers in Florence, #99, Chuck-E-Cheese son Finn


Thanks to Skinny Pete and Paula Dean for the Mogadishu background and soldier stories they learned at the Goruck event last weekend. Take time to thank our soldiers, firefighters, policemen, ems who put themselves in harms way and protect and serve us.





Nothing but a “G” thing

The 3 G’s, Greenacres, Goldilocks, and YHC met up at SOS to take on Tropical Storm Kirk.  But it didn’t take long for it to turn into a Tropical “Depression”.  Here is what had happened.


Always 84 degrees in the pool unless Wall-E relieves himself



Swim a few laps

Main Event

Was hoping for teams of 2, but since only 3 showed up we made it work

3 man DORA

  • Partner A underwater brick slider down and back
  • Partner B Salmon ladders (~125 as a team)
  • Partner C Freestyle down and back

Each man got 3 rounds of each station

Separate OYO

  • 5 Gutter ups, swim with arms only to opposite end
  • 20 two count flutter kicks, swim with legs only back to start

Rinse and repeat 5 x, flutter kicks on the 6

2 PAX tread water with brick overhead while 3rd pax freestyle down and back (Crowd pleaser). Switch out one man at a time until everyone has done a lap.

Cool down mosey down and back

Mary-SOS style

  • Tread water with arms only for 1 minute
  • Tread water with legs only for 1 minute

Prayed for those affected by flooding.   Look out for an opportunity to help our brothers in Conway/Myrtle Beach.


First time Q’ing SOS was loads of fun.  Its not hard to make it suck because there is no break.  The whole body gets a workout without getting beat to death.  Tclaps to Goldilocks who swam without flippers which is much harder.  He also floats much better than YHC who was flailing desperately while treading water.




Whistlestop Tour

Conditions 73F and humid.

I had been planning on doing my VQ in a few weeks. However, I found myself signed up for Convergance after arriving back in Simpsonville from Tuesday’s Clinic. Only problem was fitting all my props in the Camry for the road trip back to Hartsville. It’s hard to top most Q’s done on Saturday. My first post as a FNG was probably the hardest and most memorable by Lil’ Sweet. A dual circuit was in order. Felt the need to give a little more attention to my instructions. So a whistle seemed to be appropriate for the task. I had been called “Naked and Afraid” for removing my shirt after Tuesday workout. Well it was time to see how the PAX reacted after a few beer keg slams, block sliders and merkins.

Introduction of myself to the 20 Pax who were on time. The mission of F3 is to plant,grow and serve small men’s workout groups for the invigoration of the male leadership community.


  • 20 SSHs
  • 15 Imperial Walkers
  • 15 Mountain Climbers
  • 15 Reach Ins
  • 10 Burpees OYO

Count off 1,2 for Dual Loop Session. Then Mosey to the Pond doing a series of exercises I often did at cross-fit. Lunges to Stop sign,then High Kicks,High Knees,Butt kicks and Cariocas to the Pond..

**The Thang

Separate in groups. 1 for Pond and 2 the Concrete pad. At the Pond for four stations for exercises with four sets After finishing set run to next station:

  • Station #1 Merkins 50,40,30,20
  • Station #2 Squats 50,40,30,20
  • Station #3 Plank Jacks 50,40,30,20
  • Station #4 Freddy Mercuries 50,40,30,20

At the Concrete Pad Six Exercises

  • Pulling chain 30 yds. Down & back
  • Bucket carry 30 yds. Down & back.
  • Sledge hammer tires 30 yds. Down & back
  • Jump rope 100 times. Run down & back
  • Beer keg slam 20 times. Run down & back
  • Block sliders 30 yards. Down and back.

Switch to next location after finishing sets of exercises or when whistle sounds. Most of us finished up two rounds on starting point and one on the alternate. Mosey back to WZ for Marys.


  • Combos 2 Flutter Kicks,4 Leg Raise, 8 LBCs
  • Combos 4 Flutter Kicks,8 Leg Raises,16 LBCs
  • Combos 8 Flutter kicks,16 Leg Raises,32 LBCs
  • Combos 16 Flutter Kicks,32 Leg Raises,64 LBCs

Completed after YHC had a little problem keeping the totals right on each round. Disclaimer came after exercise so a few threats of liability and lawsuits surfaced. #Learning from my mistakes.


Nameorama and Anouncements:Credos to Oliver Segars and F3 Hartsville for helping pay for opposing team Conway’s meal on Friday. Our team came through with the money.

Devotion: Overcoming Fear to Take Leadership

There has always been some apprehension of leading a Q. Specifically the fear of leading Hartsville F3 in physical activities and then giving a devotion that will have some meaning. Since I started F3 in July 2017 there is always something new that I take from each post both spiritually and physically.These Bible verses tie in how trusting in God’s plan for overcoming those fears:

“So be strong and courageous! Do not be afraid and do not panic before them. For the Lord your God will personally go ahead of you. He will neither fail you nor abandon you.” Deuteronomy 31:6.

“For God did not give us a spirit of fear,but of power,love and a sound mind.” 2 Timothy 1:7 With God on our side we are unstoppable. We do not have to live our lives in fear but rather,we can rest in knowing that God has a plan for us. As his people, he will allow us to prosper.

Well I had a great experience doing the Q. In order to grow in your life you must take on challenges that often cause some level of discomfort .I have been to multiple cities and AOs that have F3. F3 Hartsville has always been helpful and encouraging.Thanks for all the support.


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.


SSH – IC x20

Pennington’s (feint & back) – IC x15

Lap around WZ


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.


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.


Get your money to Oliver for Trent Hill TODAY!


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.


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.


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


  • 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


  • 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)


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

COT, Announcements, Countorama, Nameorama


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


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






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.


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.)




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.


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


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.



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.


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.


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


Closed out in prayer


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!