“Sweat”urday Convergence

It started out like any other Saturday Convergence. YHC arrived a few minutes early just in case nature called.  Arnold and Dumper were having a post run picnic on the grass with their shirts off (Weird), Klinger was doing post ruck Block Burpees by himself while his partner Stallion opted to join the shirtless guys on the grass (weird.)  Coxwain was getting his mind right performing some yoga by the swingsets.  Like I said, typical Saturday.

As the start time got near, Goldilocks finally rounded up a limp Farsight flag and we gathered around for Disclaimer. YHC noticed Benchwarmers car as the clock struck 7:00 am but he wasn’t in the circle.  As we began warming up Bench shows up so I throw in a few extra warmup exercises while he stretches, changes tubetops, puts on fresh socks and shoes, and makes his grand entrance to the circle to watch everyone else finish the arm circles I had picked out just for him.  Way to push Bench!



The Thang

Warmup, all IC: SSH, Merkins, Windmills, Copperhead Squats, Arm Circles

Line up on walkway facing water tower for 12’s. Why 12’s instead of 11’s?, because more is better.

12’s across short side of field

  • Round 1:   Burpees/Jump lunges
  • Round 2:  Hands Release merkins/v-ups

Decided to cut out Round 3 and lunge walk to far end of field facing the Y.

Line up in plank position nose to tail for Indian Bear crawl to opposite end.

Partner up-Teamwork—Partners complete the rounds below. Each PAX Goes to failure, rest is 20 BBS before continuing reps. Once the team completes their reps, run length of field and back and help remaining teams.

  • Round 1:  200 Team Merkins
  • Round 2:  100 Team Burpees (Merlot was mentioned by several PAX during this round)
  • Round 3:  200 Team Plank jacks, Mounatin climbers till the 6 showed up.

Circle up for Mary:     Flutterkicks and other things


  • HNL 9/10 year olds won Dixie Youth World Series outscoring opponents 64-3.
  • F3 Manning launch 8/26, Hartsville Q’ing 9/3 led by Judge Judy, Wall-E, and Divac. Should be good one.
  • Emmanuel hosting paintball on 9/10. $10 gets you all the ammo, guns, and safety gear. Sign up!


25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Prayers up for Little Jack and Fudgers moms, Bagboy transition


YHC Enjoyed bringing the pain this Saturday and T-claps to the double downers. All AO’s were represented although there was some disagreement on who had the most show due to the early departures by Benchwarmer and Bowtie.  Our leading Attorney claimed it for Farsight, but was overruled by the Judge in favor of the Clinic.  Glad to have Spackler and Coxswain also.  Special thanks to Baby Beasley for picking up Stallions breakfast tab.




Where’s Chucky?

Weather: Hot and humid. Perfect for a beatdown

YHC showed up early and brought Pontoon along. Eisenhower was already there, toting his ruck and bear crawling around the WZ. YHC was ready for a classic Chucky Cheese Nantan beatdown. Just the thing to get back into the swing of things after being gone for 2 weeks on vacation. The only problem was Chucky Cheese chose this moment to fartsack. YHC cannot judge, as he has also faced the ignominy of missing his own Q. The fact that Chucky Cheese, our Nantan, swung and missed makes me feel so much better about myself. YHC is even considering putting in a pull-up bar at home and doing 100 burpees a day like Nantan. Said nobody. Ever.

Seeing the obvious lack of leadership, YHC sprang into action and dug up a Q from a few weeks ago. YHC even had the flag in his truck. Some pax are just more ready than others.

The Thang:

Slow merkins for 2 minutes (Mumblechatter)

Slow squat explosions (Newly named Mario’s by Gutterball. He even made the sound. The pax were so busy complaining and dog cussing Chucky Cheese at this point that they forgot to keep the count. YHC started back at 1. Crowd pleaser)

Hold plank for 2 minutes (More mumblechatter. Tempers were flaring. Mutt started doing burpees in protest.)

4 Corners

We moseyed to the corner of the WZ field for a little 4 corners.


  1. Squats, box jumps or curb ups
  2. Merkins, Carolina Dry Docks
  3. Mountain Climbers
  4. Dips

The pax were dragging ass between corners, so YHC called an audible. Normally YHC likes to lead from the front, pushing the pace and setting the standard. On this particular day, however, it seemed the right thing to do to make everybody do all the reps together. Instead of running the short sides, we started lunge walking with locked arms. Mams’ hand kept slipping off my shoulder and dropping low. YHC gave Mams a stiff warning. No means no. Krispy Kreme started complaining about his knees, so we changed from a lunge walk to a walking Frankenstein. Cowboy has evidently been watching too many Broadway musical, as he started doing his best impression of the Rockettes. Mams immediately joined him. Must be a football thing.

Gutterball kept jumping up and down and making that Mario sound. Pontoon, who has not been to WarZone in quite some time, began to get a little nervous. YHC just told him to shut up and play along. I must say that we made quite an impressive dance line, although Krispy kicking up his legs while wearing a kilt was rather disturbing. This exercise would probably not be appropriate for the daytime Revolution crowd.



YHC called time on the 4 corners and Mams and Cowboy bolted for their cars, claiming some lame excuse like dance practice. Mams must still be working his way back to a full workout after laying out for so long. Cowboy has never completed a full workout, since he usually shows 44 minutes into a 45 minute workout. This day, however, he switched it up and appeared out of the gloom early, only to leave early as well. One day we will have his full and undivided attention for a complete beat down.


We still had plenty of time to get in a little Mary, so we gathered back around the flag. Those of us who are in peak physical condition waited and held 6 inches for those who preferred to walk over to the circle. Pontoon, being dead ass last, took an extra 15 minutes to sit down, by which time the mumblechatter reached a crescendo. We can all thank Pontoon for making us better. In his honor, we did scissor kicks and box cutters in cadence and a couple of sets of LBC’s for good measure.




YHC stressed the importance of doing something more than just working out. It does not profit us much to die healthy and alone. We must work to build relationships and develop a brotherhood that pushes pax to become something more than Merkin Machines.


Respectfully submitted,




A Kamikaze Mission

YHC wanted to call this workout a suicide mission, but given the recent events in our community, thought it might sound a little crass.  YHC had been out of town the previous week stuffing his face with seafood and imbibing on heavy beers, result in a net gain of a few lbs.  YHC noted others that had MIA for a while…Mutt and Gutterball hanging with Mickey and Minnie, Wall-E causing a shortage of Guinness and Jameson in Ireland, Krispy Kreme having traveled cross-country in what surely resembled a Clark Griswoldesque fashion, Uber and where the hell ever he’s been.  Not to mention this was Eisenhower’s first missed Tuesday in his 6 months of involvement with F3.

Conditions: Warm and moist.  And that’s all I’ll say about that.

PAX circled up at the War Zone after having grabbed block for future enjoyment.


The Thang:

SSH x 20 IC

Frankensteins x 20 IC

Reach Thrus x 20 IC

Love Mes x 20 IC

The PAX took a lap around the War Zone to get loose, even though 4 of us had run at least 3 miles prior to the beatdown.

After the PAX was warmed up, YHC instructed them to partner up and hold the plank on the sidewalk while I gave them the overview of the next 40 minutes. Did I mention there were 4 cones lined up evenly space between the sidewalk and midfield?

Partner A performed suicides, running to the first cone and back to the sidewalk, to the second cone and back, and so on, while Partner B performed the exercise listed on the sheet AMRAP style.  Then the partners flapjacked working through the exercises.


  1. Merkins
  2. Goblet Squat
  3. Chest Press
  4. Lunge with block
  5. Big Boy Situps with block
  6. Bear Crawl to 2nd cone and back
  7. Burpees
  8. LBCs with block
  9. Overhead Press
  10. Curls


When both Partners had complete 10 suicides and all 10 exercises, both had to mosey 1 lap around War Zone

Rinse and Repeat

Most made it to the lap around WZ. 1 team made it to Goblet Squats for a second time and one made it to merkins for the second time.  All got what they paid for and were not disappointed.  According to my Garmin, we ran 0.4 miles in laps around WZ and 1.87 miles in suicides.  Not too shabby.



ALM with Father Bill on the grill and Divac on the Word.


2 Corinthians 5:8-10 

 8 We are confident, I say, and willing rather to be absent from the body, and to be present with the Lord.

 9 Wherefore we labour, that, whether present or absent, we may be accepted of him.

 10 For we must all appear before the judgment seat of Christ; that every one may receive the things done in his body, according to that he hath done, whether it be good or bad.

Since so many of us have been absent in recent weeks, today was a homecoming for many…even though we may have only missed a week while we were on vacation.  Sometimes missing a workout can make you feel guilty for not showing. Hey, that kind of what F3 is all about, accountability.  But know it’s ok to be absent from a workout here and there.  We all have family and busy lives.

The important thing in the end is to be absent from this earthly body anyway.  We want to present with the Lord and accepted of Him. We will all be one day judged, not for whether we made it to a War Zone beatdown, but for what we have done with our lives, good or bad.  So use your body to do good.  Be the light that shines in the darkness of this world.

Prayer Requests:

Johnson family

Jackson family

Our Community

YHC led us in prayer.


It’s All Schaffer’s Fault

Weather at 0500, 75 degrees and 97% humidity

So YHC calls WARZONE home, but likes to float around to the other AO’s just to see what the Qs are bringing to the Gloom.  This happened a few weeks ago when Schaffer had the Q at FarSight. So after the 0430 run of some random distance I hung around to catch some of his heat.  After that BeatDown YHC signed up for a WARZONE Q to bring the fun downtown.

On a side note, YHC mention on one of the secret chats that I was going for an easy 3 mile run early in order to have a little gas in the tank for the Q. Well, the only others that showed up for the run was Arnold and Guttenberg. Arnold is like a Chihuahua on Crack when it comes to running, 1 speed WIDE OPEN. Guttenberg is the biggest sandbagger in the lot. It doesn’t matter if you run a 10 or 9 or 8 minute pace, Guttenberg is always right beside you. So my easy 3 miler turned out to be the fastest pace of the week. Glad I didn’t suggest an easy 5 miler.

Back to the main thang…..

0530 Circle Up

15 IC Imperial Walkers

17 IC Love Me’s

16 IC LBA Circles

12 IC Squats

YHC had placed 2 cones 20 yards apart on the nice, wet grass of the WARZONE. The object was to make 5 trips between cones per exercise.  That’s a 100 yards.

Exercises were as follows…

5 Burpees before every round

Bear Crawl ( real  bear crawls and not that bent over run thing JudgeJudy does)

Crab Walk

Lunge (Knee to ground) Form fell apart after a couple of trips

Monkey Run (arms/hands together and feet apart- more of a hop)

Duck Walk

Chimpanzee Run (arms wide and feet together– SUCKS)

Low Man Crawl (on elbows & knees as low as you can go)

5 Burpees to end that part (700yds & 40  Burpees)

YHC had the pleasure of acquiring a nice load of firewood that happened to be cut in 18-20 inch lengths. So what better way to get some Spartan Bucket practice in than the carry a 50-70lb log around. YHC had 11 logs loaded and threw in a 40lb Spartan pancake bag that may or may not have been thrown in the truck at a Spartan race in the past. YHC mentions the 40lb part because GroundBlind had borrowed it for his section of The Fox. After grabbing the bag GB said I’ll add a little sand to it for you. It now weighs in at around 55lb. Go big or go home!

The coupons were lined up along the sidewalk on the Cargill end.  The instructions were to grab the log, carry it in front of you, holding it at your chest.  Go to the other end of the park(~85 yards) Do 10 Burpees, grab your coupon and head back to Cargill.

0613— DONE!

Count off


Announcements—Happy Hour at Mac’s for $1 beer and first 3 rounds are on Barfly


“Teach us to number our days and recognize how few they are; help us spend them as we should” Psalm 90:12

Having measurable goals is a good because life is short. Striving to reach your goals is good.

Jesus knew why He was on Earth and everything He did and said moved Him toward that goal. He always had time for people, but time with His Father was of utmost importance to Him. He needed to get direction from His Father.

Set your personal goals to be better each day than you were yesterday whether it be as an athlete, husband, father, or friend.

Heard at the WARZONE in the Gloom…..

“Damn I’m seeing stars”—“Me too”

“That’s not a duck walk”—“I’m modifying”

“Next time you see Dean Hall, kick him square in the nuts for me”

“I hate Dean Hall”— “I don’t even know him and don’t like him”

YHC must admit that he was called out by Arnold on my Duck Walk. Arnold said “Cadre Dave would of had a field day with your ass on that duck walk.”  I responded by telling Arnold that I didn’t have to worry about Cadre anybody because I had retired from backpacking, with the trophy.






Weather: 69 degrees 100% humidity


Side-Straddle Hop (20)

Reach Backs (20)

Frankensteins (20)

Fartsackers (Little Arm Circles front and back) (15)

The Thang:

The PAX were instructed to mosey to the deck of UNO cards for a F3 game of UNO.  Discard pile was in between PAX circle; draw pile was located across the War Zone.  While waiting on an exercise to begin, all PAX were instructed to hold a plank.  If PAX could play a card on their turn, they would lunge to the discard pile and play their card.  All PAX would do the corresponding exercise to the color and add the number of reps to 10 on the card (draw a 4, the PAX will do 14 reps).  If the PAX could not play a card, all PAX would sprint across the WarZone to the draw pile and hold a plank until a card was drawn that could be played.  Then all PAX would mosey back to the discard pile and do the corresponding exercise and reps.  Board was created by YHC’s 2.0, Lilly:UNO Board

In addition, there were 4 player’s choice blank cards that allowed the holder to choose the workout, color, and number.


Dying cockroaches 20

Hartsville Hammers 20

Crunchy Frog 20

LBCs 300

Announcements: ALM on Wednesday, Manning area starting up in August, Welcome back Backdraft

Backdraft - Welcome Back!


1 Corinthians 12:12

Just as a body, though one, has many parts, but all its many parts form one body, so it is with Christ.

F3 is made up of different people, physical needs, and backgrounds, but we all are one body when we workout together.  We support each other just as the arms may support the legs for balance.  Just as we are all part of the body of Christ, each man is an integral part of F3 and we work better when all of our parts are here.  When you are in bed debating whether to hit the snooze, or turn off the alarm, or even setting your alarm at night, remember that we need you for F3 to work.  Without you, without us, F3 is nothing, this doesn’t exist.  We are counting on you to show up and give it your all, regardless of your ability level.  Show up, work hard, do your best, and improve.


A Good Beatdown Needs No Title

YHC hadn’t had the Q since late May, so I was ready to lead today.  I was glad to see a new face when I arrived from run to Farsight and back.  ANOTHER football coach, Rico Pendergrass.  He got to know us in short order.

Conditions: 72 degrees, 1000% humidity.  In other words, good.

PAX circled up behind the Y for a little warm-up


The Thang:

SSH x 20 IC

5 Burpees OYO

Reach Thrus x 20 IC

5 burpees OYO

Penningtons x 15 each way IC

5 burpees OYO

The PAX formed up for a 1 mile indian run.  We stopped twice to wait on the six.   First stop resulted in Merkins.  The second stop Burpees.

We met Green Acres at the planters in front of the Y.

Box Jumps x 20 OYO

Dips x 20 OYO

LBC x 50 OYO

Heels to Heaven x 20 IC

Toe taps on the curb x 1 min. AMRAP

side to side ski hops x 1 min. AMRAP

Backward mosey to corner of Carolina Ave. and 5th St.

PAX lined up shoulder to shoulder along the wall. Each PAX performed 10 squats then bear crawled to the end of the line.  Each PAX got 2 turns and about a 6-7 minute wall sit.

Mosey across the street to Centennial Park where we woke up the General who was sleeping on one of the benches.

PAX assumed the derkin position on the circular planter, but moved around the circle clockwise and then counter clockwise back to where they started.

Dips x 20

Incline Merkins x 20

Quick mosey back to the AO for Mary:

5 Burpees  OYO

Big Boy Situps x 25 OYO

Leg Leavers x 20 IC

Flutter Kicks x 25 IC

YHC asked for suggestions for the last exercise and heard LBCs, Box Cutters, and Hartsville Hammers.  So we did all three at 50 OYO, 15 IC, and 15 IC respectively.  I imagine next time, there won’t be as many suggestions.

Devo: Matthew 6:14 For if you forgive other people when they sin against you, your heavenly Father will also forgive you.


Are you one to hold a grudge?  The Bible teaches that we should forgive those we feel have wronged us just as God forgives us of our sin.  Holding on to a grudge can eat you alive, stress you out and turn your heart dark with hate. Let go of that grudge.  Forgive that person that you feel has wronged you.  It will be as if a weight has been lifted off your shoulders.

YHC led us in prayer.





Where are the blocks? Bear Crawl Drag

59 degrees, 100% humidity, and clear

Side-Straddle Hop (15)
Reach Backs (20)
Fart Sackers (Penningtons): Little Arm Circles front and back (15)

The Thang:
When we arrived to the WarZone in the gloom, it became apparent that something was wrong.  Lo and behold, our cinder blocks were gone.  It didn’t take Yankee long to determine the culprit, RagTop.  That early morning run is paying off Yankee; you have been nominated as the official private investigator of WarZone.  YHC didn’t know if this was an act of war from FarSight, or simply a misunderstanding.  I tended to like the idea of an act of war between the AO’s and felt the need to strike back (for the record, it was a misunderstanding and there will be no need to strike back, this time).  Eisenhower suggested that we retaliate by running over to FS and take them all back.  YHC seriously considered this before realizing that this would entail a 1½ mile run back to the WarZone with at least one block, possibly two, on my shoulders.  It was then determined that the best course of action was to modify the originally planned workout.  The workout, was out of my comfort zone.  I typically try to stay away from anything involving blocks, due to the fact that I think they suck.  During my delirious summer mindset, I decided to embrace the suck and just get better.

Bear Crawl Drag – On Cargill Way, Bear Crawl with a ½ cinder block in front of you then pull the cinder block through your legs back to in front of you.  At each tree, do an exercise.
Tree 1: Incline merkins with ½ block (20)
Tree 2: Overhead Presses with ½ block (30)
Tree 3: Squats with ½ block (40)
Tree 4: Flutter Kicks with ½ block – 2 count (50)
Tree 5: LBCs with ½ block (60)
½ Block Slider back to starting tree
Burpees until everyone is finished
There was an unusual high amount of traffic on Cargill Way this morning.  We even had a car stop and honk, as if they couldn’t see we were trying to get out of the way.

Indian Run to the Vista
3 stations: ½ way past the pond, head of the pond, & ½ way past the pond coming back.
Station 1: Burpees
Station 2: Big Boy Sit-Ups
Station 3: Squats
YHC decided for the PAX to Bear Crawl in between stations during the 1st lap because I felt that the ½ block Bear Crawl Drag wasn’t tough enough, we moseyed laps 2 and 3; we moved as a group.  Eisenhower threatened to throw YHC in the lake if he ever caught me, this put a little pep in my bear crawl in between stations 2 and 3.  Gutter Ball and Krispy Kreme looked like they had been dealt a bad poker hand and couldn’t hide their displeasure.  Remind me to play poker against these two PAX.  
Lap 1: First Station 5, Second Station double to 10. Third Station double to 20.
Lap 2: Repeat with 10 at First Station, double to 20 at Second Station, double to 40 at Third Station.
Lap 3: Repeat with 15 at First Station, double to 30 at Second Station, double to 60 at Third Station.

Boxcutters 30
Flutter Kicks 25
Hartsville Hammers 25
Belden said that YHC needed to stick to his comfort zone from now on and never bring back block sliders.  I think next time, I may do them again just for the fact that we didn’t have the whole cinder block.  I felt cheated.  Apparently Love Bug and El Jefe also felt cheated because after we put up the ½ blocks, they ran back to the flag and started voluntarily doing more exercises.

Stinger from Charlotte used the following in one of his Back Blasts:

-each day is a gift
-live with intention and purpose
-find who you are
-tragedy with Cheech is a reminder of how precious and fragile life is

Psalm 90:12 says
“Lord, teach us to number our days, so that we may gain a heart of wisdom.”

James 4:14 says, “Yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”

There’s not much we can do about the past, and none of us knows what lies ahead. So we make the most of the days we’re given. No wasted days. Can’t be living for the weekend, looking ahead to that upcoming vacation, the next job, when the kids are through with this/that stage. So, we try our best to live each day with intentionality, loving those close to us, advancing the missions we’ve been given, and contributing to that which is eternal. And if we’ve never considered, or neglected or deferred, the third F, now’s as good a time as any to aggressively explore and determine where you are, who you are, and why. Cheech’s twitter feed speaks volumes about his intentionality on this front, and hopefully his unexpected passing will spur the rest of us to live more focused lives. No more wasted days.