Fools in the Rain

Pretty sure Pirates don’t like sailing ships in the cold wind and rain.  But it’s Piratesville, for goodness sakes.  You’re supposed to get wet.  That’s what makes it FUN!  Upon arrival, the PAX hastily headed for the shelter of the bathroom building and huddled up like a bunch of sheep. YHC had a master plan involving a lot of coupons and team work.  However, after hearing the steady downpour this am and fearing a poor turnout and possible mutiny, YHC quickly went to work on a backup Q.  Some of it was planned and some of it was improvised.

Weather

Wet, cold, and windy

Hears how it went down….

Warmup

SSH x 50, Windmills x 20 IC, Mountain climbers x 20 IC, Striking cobras x 20 IC, Merkins x 15 IC, Leg raises x 20, Flutter kicks x 20 IC, run a lap around the parking lot.

Barely a drizzle at this point, but Mumblechatter King wannabe Barfly starts whining about the wind and rain and the concrete and burpees.

The Main Thang

AMRAP

  • 20 Burpees
  • 20 Merkins
  • 20 Jump Lunges (each leg)
  • 20 BBS
  • 20 Monkey Humpers
  • 20 Mountain climbers (2 count)
  • Run lap around parking lot

The PAX completed 3-4 rounds.  Multiple PAX, especially Mumblechatter runnerup Barfly requested a reduction in reps each round.  Request DENIED.  Suck it up.

Judge Judy, still bristling from his 1st loser of the 1st F award, was on a mission.  He dominated this event.  Clearly Judy got spread too thin vying for the fashion, mumblechatter and 1st F awards.

Divide into 2 teams.  Complete the team reps, run a lap and move on to next round.

  • Round 1–100 merkins
  • Round 2–200 monkey humpers
  • Round 3–300 Freddie mercuries 2 count

Winkles threw Judge Judy and YHC on his back and crushed the 4 man team of Paula Dean, Bowtie, Stepshow, and Barfly.

Mary

An assortment including Dollies, Box cutters, Planks

Count-o-rama, Name-o-rama

Announcements

Oyster Roast recap, FOX May 11

Devo/Moleskin

Ecclesiastes 4:8-12

8There was a man all alone; he had neither son nor brother.
There was no end to his toil, yet his eyes were not content with his wealth.
“For whom am I toiling,” he asked,“and why am I depriving myself of enjoyment?”
This too is meaningless—a miserable business!

Two are better than one,because they have a good return for their labor:
10 If either of them falls down, one can help the other up. But pity anyone who falls
and has no one to help them up.
11 Also, if two lie down together, they will keep warm. But how can one keep warm alone?
12 Though one may be overpowered, two can defend themselves.  A cord of three strands is not quickly broken.

The message I glean from the first few verses is that we are not meant to be alone.  Whatever we do alone will be in vain and we will never find joy. The second half of the passage reveals how much stronger we can be when we depend on others.  Like most men, I don’t like asking for help and I want to fix my own problems.  But that is not how we were designed.  Be willing to offer a helping hand and be open to receiving a helping hand as well.

Aye!

Groundblind

9

Operation Legacy Spring 2019: Hartsville, SC/GORUCK DONATION Info

 

Alright PAX,

We had 25 brave souls sign up for this event.  We have 1 female, 1 F3 Florence PAX, and 2 dudes I do not know attending this craziness.  They will probably quit life after 4 hours with me.  But, that does not include everyone that has donated to this cause.  There are a couple of Unsung Heroes out there.  To The Travis Manion Foundation you have donated $425.  That is awesome!  Now comes the actual event.

I emailed everyone who has registered more details about the event.  The only weight requirement in the bags is whatever donations they can fit inside it.  So if it is all canned spaghetti, that is roughly 20#.  This is your chance to Blue Falcon the Hell out of these 25 goons.  Judge Judy dropped off blue buckets with each AOQ to be filled up with donations.  That will help bring some pain but, we are also looking at getting a pallet of goods too.  If you want to donate to that and make nightmares come true, the information is posted below.  Yes, this is the fun part.

We are currently at $180 towards this pallet.  That’s 300 cans.  So, even a $5 donation helps make this event super special for the registered.  And if not to bring pain to your fellow man, think about this.  There are probably children that live next to you that struggle with hunger and you wouldn’t know it.  those little faces may smile at you in Church, at the grocery store, and when you are picking your 2.0’s up from school.

I thank everyone that has supported this so far from the bottom of my heart.  Now, let’s go the second mile.

Hit me or any of the ruckers up if, you want to drop items off.  Other than that,  the 19th and 0445 on the 20th is when we look to collect the donations.

Again, thank you very much.

Osegars@gmail.com is PayPal
Oliver Segars is venmo

“If not me, then who?”
Klinger

4

Rinse & Repeat

Weather: Last day of winter, so naturally it was cold

YHC loves to use blocks, bricks, chains and logs. This week we jumped on some block work to get the juices flowing. We had 2 FNG’s and one guy that I didn’t know was already in F3, so I knew it was going to be interesting.

Warm-up

SSH x 20 IC

Slow Merkins x 20

Slow Squats x 10

Squat Sliders x 10 IC

Blocks Rd 1

Curls for the gurls x 20 IC

Overhead Press x 20 IC

Block merkins x 10 each arm. One arm on the block. One arm off.

BBS with block stretched out past your head to a seated position x 20 oyo. The FNG’s started crumbling on this one. It was going to be a long morning.

Bear crawl across the short side of the field, do 10 squats and bear crawl back. Plank on the 6 or pick up the 6.

Take a lap around the park. Plank on the 6 or pick up the 6

Blocks Rd 2

Same same

Bear crawl with 10 merkins and return

Take a lap around the park. Plank on the 6 or pick up the 6. The 6 was waaayyyy back, but those fng’s kept coming. T-claps for the pax who picked them up.

Blocks Rd 3

Same same

10 pull-ups

20 box jumps

30 LBC’s

Blocks Rd 4

Same same

Mary

Box cutters x 20 IC

Slow box cutters holding each position for a 10 count

Recover

Count off & Name-o-rama

Announcements

Oyster Roast 6pm March 30 at Last Rite’s house. Bring a side. M’s and 2.0’s welcome.

The Fox. May 11. Get on a team

Mud Run is coming

Devo

Jeremiah was an Old Testament prophet who hated his job. He is known as the weeping prophet, partly because he saw his country falling apart and partly because he was a whiner. His own people threw him in a deep well full of mud and left him for dead. His life sucked. Jeremiah wrote Lamentations, which means “Book of Lament” or crying, but in the middle of that book is an incredible message for all of us.:

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. Lamentations 3:22-23

God never gives up on us, even when we give up on him. No matter how dark the night was, He always has a new batch of forgiveness, grace and mercy waiting for us every morning. All of us face difficult situations. At some point in our lives, all of us want to give up and quit, but God is faithful. He won’t ever give up. He won’t ever stop pursuing you.

Closed in prayer.

Aye!

0

Bricks and Stones May Hurt My Bones

If memory serves, Guest Q Blue Hawaii from Greenville?? introduced us to Jack Webb about 4 years ago at the 3rd or 4th Convergence of F3 Hartsville.  This Brick City Q is all about the bricks.

Weather

Cold enough for the bricks to numb your fingers

Warmup

Rather than head straight to the brick pile, YHC decided to do a few warmup stretches in case a straggler showed up late.  Sure enough, Barfly appears right after his favorite move, the Windmill.  He was visibly disappointed but joined in for a few frankensteins and cherry pickers.

The Main Thang

Mosey to brick pile and grab 2 bricks.

Jack webb (ratio of 1:4)

Round 1–1 Merkin/4 OH presses with bricks up to 10 & 40.  YHC found a way to “temporarily” silence the Mumblechatter Mafiosos Eisenhower, Barfly, and Judge Judy.  Unfortunately their silence was broken by some disturbing noises from Paperboy.  He may have cursed a few times as well.

Round 2–1 Deep Squat/4 jump lunges.  The jump lunge is YHC least favorite exercise.  We stopped at 7 and came back down the ladder.  Mosey to benches for Round 3

Round 3—1 Dip/4 brick tricep kickbacks.  For you math nerds, if you climb the ladder to 10 & 40, the total reps 55 &220.  Triceps were hurting, form was faltering

Mosey to far end of parking lot.  Brick bear crawl to light, 5 manmaker burpees with bricks.  Continue to all 4 lights and return to brick pile.  This was crowdpleaser with jelly arms.

Round 4—1 BBS/4 Russian twists with bricks.

At this point, YHC tacked on some cool down exercises.  SSH & Arm circles with bricks.

Mosey back to Splash pad.

Mary

Hold 6”, Dollies, Leg raises, Flutter kicks, 6”

Count-o-rama, Name-o-rama

Announcements

Happy 47th BDay Goldie, P200 this weekend, Oyster Roast March 30th

Devo

YHC remembers how Blue Hawaii opened up about his struggles and how F3 had helped him work through them and made him a better man.  Pax went around the circle and took turns asking for prayers

Aye!

Groundblind

 

 

 

 

5

Prefontaine- 3152019

Weather – 61 with a head wind on half the track

YHC rolled in a little early to set up a few cones on the track only to see WoodChip’s truck. I peaked in hoping to catch him sleeping, but no luck. He was out logging 5 miles early so the rest of us would have a chance during the workout.

WarmUp- 5:29:30, take a slow mosey lap  yeah we started 30 seconds early, but I mean if your not there yet then what’s 30 seconds (BarFly, JudyJudy)

After warmup lap the disclaimer was given (figured I better since Stallion posted)

The Thang

4X 400m fast, 400m at a 10:00/mi pace- this give you 2:30 in recovery

30sec standing recovery after 8- 400’s

4X 200m fast, 200m at 10:00/pace- gives 1:15 recovery jog

30sec standing recovery after 8- 200’s

4X 100m fast, 100m 10:00/pace- gives 35-40secs recovery

Done—YHC was worried about running out of time in the allotted 45 mins but we finished in about 38mins.

Today’s goal was to hit a speed on the fast laps that was below your 5K pace, and YHC will say everyone smashed those numbers. The first lap is your standard while all following laps are to be as close to #1 as possible. YHC will also admit that he went out fast on that 1st lap at a 1:30, and couldn’t maintain for 3 more. The next 3 were 1:38 each.  I did keep my 200’s and 100’s closer to that 6:00 pace & was still at the back.

15 laps= 3.75mi (YHC is pretty sure a few speedsters ran 1 extra mosey lap after the 400’s, YHC did not)

2:00-400 8:00mi/pace

1:45-400= 7:00mi/pace

1:30-400 = 6:00mi/pace

1:25- 400= 5:40mi/pace

1:20- 400 = 5:20mi/pace

I didn’t hear any faster than a 1:20 but could have been.

Count, Names, Announcements, Devo

In relation to our spiritual lives, consistent track workouts can be like Bible study, prayer, daily control of emotions, choosing to do what is right instead of what is convenient, and resisting sin. All these things are difficult and sometimes painful but the joy of doing what you know the Lord wants you to do will strengthen your spirit. Then, when life turns into “race day” and you are hurting and fatigued, all your previous “training” can give you encouragement, peace, and confidence during great trials.

2 Corinthians 4:16-18 (NASB)
Therefore we do not lose heart, but though our outer man is decaying, yet our inner man is being renewed day by day.  For momentary, light affliction is producing for us an eternal weight of glory far beyond all comparison, while we look not at the things which are seen, but at the things which are not seen; for the things which are seen are temporal, but the things which are not seen are eternal.

Audit prayed us out

YHC was really dreading this after Nutter broke out a damn 45min Q of race your tail off yesterday.  But after a mosey lap before everyone showed up the tightness eased off, and having 11 other guys there eases yesterday’s pain and turns up today’s pain.

 

 

6

HC for Waterbug

Weather: Who cares?

F3Hartsville took a gut punch this past weekend. One of our Redwoods, a warrior, known and respected by all, ran his last mile. His finish line came up before any of us expected it to. In retrospect, I can’t think of a more fitting way for Waterbug to pass away. He was running with a couple of fellow pax, both of whom came into F3 out of shape and needing encouragement to step up as leaders of men. Both Paula Dean and Skinny Pete have been transformed by their participation in F3 in general and by their relationship with Waterbug specifically. The light shines brightest when the night is darkest.

To honor Waterbug’s legacy, everyone agreed that this special Tuesday Convergence should feature some classic Waterbug tortures.

LoveBug led us out.

All pax gathered up and planked in a moment of silence around the flag.

SSH IC x 20

Reach Thrus IC x 20

GroundBlind took over.

Count off in 4’s. Everybody got it right until some guy from Revo showed up late and said “FIVE!” We have to give Revo pax a pass, because they chose to stay up from last night’s HH and walked over from Mac’s. #Respect.

Station 1

Spartan bucket carry and spear throw. Lawn darts in the dark with a flashy hula-hoop while pax run close by is a thing. This ain’t no place for sissies. Speaking of sissies, YHC pulled up lame with a busted groin thanks to whuppin’ Southern Belle’s rump in the NFL Combine queue. The bucket finished YHC off. Judge Judy did my burpees.

Station 2

March Madness. WB was renowned for his work with balls. He loved his balls, especially sharing them with other pax. Only in F3 would that sentence be OK.

10 Merkins right hand on ball

5 Bball burpees/10 leg raises with ball

10 Merkins left hand on ball

5 Bball burpees/10 leg raises with ball

10 Diamond merkins on ball

5 Bball burpees/10 leg raises with ball

10 Elf on the shelf to the right/10 to the left

5 Bball burpees/10 leg raises with ball

10 Squat thrusters with the ball

5 Bball burpees/10 leg raises with ball

Station 3

Plank-o-rama

Waterbug was known for his yoga affinity. Many new pax would snicker until they started doing the workout.

High plank

Floyd Mayweathers (from plank position, reach through and punch, IC)

Catalina wine mixers IC

Superman/canoe

Low plank

Various planks till time is called

Station 4

12 Days of Christmas, Waterbug Style

It’s not the loud talkers that you need to fear. Eisenhower, Barfly and Judge Judy are harmless. It’s the quiet pax that scare me. Waterbug sat up late every night thinking of new ways to punish pax. Evidently Christmas time was especially hard for Waterbug, as he chose to take out all his anger and frustration from growing up in Goldilock’s shadow on the poor innocent pax who showed up for 12 Days of Christmas.

Perform Day 1 and run to cones and back.

Perform Day 2, then day 1 and run to cones and back.

Repeat and keep adding another day until you get to Day 12, Day 11, etc. etc.

1 x Diamond Merkin

2 x Jump Lunges (2 ct)

3 x Plyo or Hand release merkin

4 x Carolina Dry dock

5 x Burpees

6 x Plank Jacks

7 x Jump Squats

8 x Inchworms

9 x Ranger Merkins

10 x Mountain climbers (2 ct)

11 x Rollups

12 x Groiners

 

All pax gathered back up around the flag. YHC, aka Blue Falcon, requested a round of Banjo Bear Crawl, but the pax beat me down. Thunderbird came into the center and led the pax in some Jane Fonda/Richard Simmons inspired plank leg thrust twist thingy. Audit pretty much just laid on his side and tried to look like Hugh Hefner. Not sure why he would do that in front of a bunch of men. Judgement Free Zone.

Count-off

All pax counted off. Revo dudes evidently were fully awake as we got it right all the way around the circle.

Name-O-Rama

In a beautiful display of solidarity, memory and respect, each pax said, “Farrell Talbert. 45. Waterbug” one at a time. It took a while, because we had so many pax, which made it even more powerful. Waterbug’s name resonated across the field. His name will not be forgotten. His legacy is written on our lives.

Announcements

1pm Visitation at the Lakeview Baptist Church Family Life Center (Gym)

2pm Funeral service. All pax are requested by Waterbug’s M to sit together and wear an F3 armband.

Graveside memorial with F3 participation. Details to follow

5:30pm Revolution Waterbug Q

BOM and Devo by Divac

One of Waterbug’s last Q’s was a Convergence Christmas Q, where he opened up about his battle with depression. It was tough for him to get through it, but he did it. The pax stepped up and showed great support for him. Waterbug was excellent at all things, including his Devo’s.

Transparency vs. Vulnerability

I thought about telling a highlight reel of stories of Waterbug.  But there have been a lot of stories shared already and I know later today and in the days and weeks to come more and more will be told.  All of these stories are great and true.  But the gloom is meant to get better, to sharpen each other.  That’s what Waterbug did every chance he had so that’s what we’ll do this morning.

A few weeks ago, at the anniversary convergence we spoke about living more out of our true selves.  In the COT we regularly see brothers be transparent.  This is something few men in our society do.  Few men get up in front of others and share what is going on in their lives.  But guys, I’m here to tell you it’s not enough. What we need is not transparency but vulnerability.

“Transparency” means, by definition, the ability to see through something. So when someone’s being transparent with you, they’re letting you see into their lives. They’ll let you know what’s going on and even inform you about how they’ve been feeling. But while people who are transparent will share openly, they do so in a self-conscious, controlled way. In other words, they’re presenting a processed, polished version of themselves.

“Vulnerability” though is a little different. When someone’s being vulnerable, they’re making themselves susceptible to the judgment of others. Vulnerability means they don’t just let you know what’s going on in their lives – they let you actually see how everything is affecting them. This involves them letting their guard down and relinquishing control. In other words, they’re presenting an unprocessed, unpolished version of themselves.

The tricky thing about “transparency” is that it makes us think we know a person. After all, they’re opening and sharing about themselves. But that’s the thing – people who are only transparent tend to only share about themselves. We know a lot of facts about them, but we don’t really know them.

For example, if a friend told me that he lost his job, I’d feel sad and hope he finds a new one soon. However, if he told me he lost his job and now he feels completely lost – I’d feel strangely closer with him. Why? Well when someone loses their job, that tells me about his circumstances. But when he tells me how he’s handling his circumstances, that tells me a lot about him.

And that’s why it’s probably difficult for us to be vulnerable with others because when doing so, we’re letting people get to know the real us. And we don’t want people to know the real us because if they do, then they now have the power to reject us. And we don’t want that. That’s why it’s easier to put people at arms-length and tell them just enough so that they don’t have to really know us.

We can’t be vulnerable with everyone.  We can’t be vulnerable with our entire AO.  We can be transparent, and that’s a good thing.  But the hard thing, which is what we do in F3, is intentionally cultivating those relationships with a few people where we can be vulnerable.

We love you Waterbug.

 

18

It Will Be a Shuckin’ Good Time!

3/30/19 – F3 Hartsville 4 Year Anniversary Shindig

 

Location: Last Rites’ House

Come one, come all!  Those who attended last year remember fellowship and Stallion winning not one but two awards.  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.

What:

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

This year we are back to shuckin’ oysters!  We will have other stuff to eat as long as you bring it (that means bring an appetizer to share).  Also, we will be taking monetary donations to apply to service projects in our community (3rdF).  That’s what F3 is all about!

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, but be a man about it.  Did I mention Stallion won two last year?  Don’t let that happen again.

When:

Saturday, March 30 6:00pm. Come early to help set up if you can.

Where:

1121 Pine Lake Drive, Hartsville

How:

RSVP here by 3/23: https://docs.google.com/spreadsheets/d/1MooOZrey4WZZp-WGqrPBDRKnifmQMltl_2lPRIVgkAc/edit?usp=sharing  so we can know how many oysters to buy

4

Groundhog Day–All Over Again

Weather–35 degrees. Sunny. Perfect

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

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

4 Corners

20 reps at each corner

Merkins

Squats low and slow

Box Cutters IC

We did Round 1 five times.

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

Announcements

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

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

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

Devo

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

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

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

Respectfully submitted,

Wall-e

0

WarZone 01312019

Weather– A nippy 25 degrees & clear as a bell

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

Warmup

20 SSH IC

20 LoveMe’s IC

20 Frankensteins IC

20 Reach Throughs IC

5 Merkins

High Knees to flag pole

Butt Kickers to walkway

The Thang

Run to opposite end and back

3 Inchworms

6 Burpees

12 V-Ups

24 Squats

Repeat for AMRAP in 30 Minutes

Mary

25 LBC IC

25 Left Side Crunch IC

25 Right Side Crunch IC

Count Off/ Name-o-rama/ Announcements

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

Devo—

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

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

If someone calls you are you willing to  help?

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

LoveBug closed us out in prayer

 

Dump

 

 

0

Visit to the G School

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

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

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

Warm-up:  

Side Straddle Hop IC X 20

Windmills IC X 15

Copperhead squat IC X 15

Flutter Kicks IC X 15

Imperial Walkers IC X 15

5 Burpees  OYO

The Thang

Merkin Pyramid

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

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

Mosey to the Vista Lake

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

Governor’s School

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

Mosey to field and partner up

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

Flap Jack

Rinse and repeat

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

Indian Run to Vista Lake

Flutter Kicks X 10 IC

Box Cutters X10 IC

LBC’s X 10 IC

Indian Run to WarZone

Lap around Warzone – 12 dips at each bench

M-o-M

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

Announcements:

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

Devotion

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

 

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

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

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

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

Moleskin

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

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

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