WarZone Alphabet

Weather- clear & 61 degrees

YHC had the Q for today and pulled out an oldie but a goodie. The Exicon has changed a little since the last time this 1 was done so a few exercises were new to the PAX.  It still makes for an entertaining workout. The idea is to spell your F3 name by doing the exercises listed. SO YHC had to do exercises starting with D-U-M-P-E-R or another name like E-I-S-E-N-H-O-W-E-R (Oh wait, he didn't bother to show up)


15 IC LoveMe's

15 IC OverheadClaps

15 IC ReachThru's

15 IC ImperialWalkers

The Thang

The PAX headed over to the brick pile and grabbed a few coupons to use along the way. The Board was explained and we got busy. The PAX ran thru their F3 name 3 times then started at A and worked to Z. Time called at 6:12

Count, Name-o-rama, Announcements

Good Friday Ruck,The Fox, Can drive/RuckFest Saturday


Maundy Thursday (also known as Holy Thursday, Covenant Thursday, Great and Holy Thursday, Sheer Thursday, and Thursday of Mysteries, among other names) is the Christian holy day falling on the Thursday before Easter. It commemorates the Maundy and Last Supper of Jesus Christ with the Apostles, as described in the canonical gospels.[1]
It is the fifth day of Holy Week, preceded by Holy Wednesday and followed by Good Friday.[2] "Maundy" comes from the Latin word mandatum, or commandment, reflecting Jesus' words "I give you a new commandment."[3] The day comes always between March 19 and April 22, inclusive, and will vary according to whether the Gregorian calendar or the Julian calendar is used. Eastern churches generally use the Julian system.
Maundy Thursday initiates the Easter Triduum, the period which commemorates the passion, death, and resurrection of Jesus; this period includes Good Friday and Holy Saturday, and ends on the evening of Easter.[1][4] The Mass of the Lord's Supper or service of worship is normally celebrated in the evening, when Friday begins according to Jewish tradition, as the Last Supper was held on the feast of Passover, according to the three Synoptic Gospels.[5

Wall-e Closed us out


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WARZONE 04112019

So YHC gets accused of leaving the MuthaShip on occasion. Today was not that day. YHC actually HC’ed the day before after seeing Sludge had the Q, set his clock, actually turned it on, and jumped in the ol'FartSack.  Fast forward a few hours, YHC rolls over to give the check of the time since the clock hadn't gone off yet only to see 5:17 on it. What the ****, how the H**l. So I fly out the bed, throw in some contacts, brush teeth, and fly out the house. YHC rolls up to WARZONE at 5:34(which is a damn accomplishment) and sees the warmup in progress. As I jog up Eisenhower says "Hey, glad you made it. Your Q." Uhhh, wait where's Sludge? (apparently he had a Nueva attack & couldn't leave the confines of his outhouse. If only we all had a "Luggable Loo") Sure I'll take the Q, I mean warm-ups were done.


No Clue but saw some merkins

CowBoy hollered out to take a lap and sprinted off in the dark. (Not sure how he was last back to the circle)

The Thang

ChuckieCheese's WagonWheel (No Music for this but CowBoy did have a speaker with Nipsey Hussle blasting the entire time)

The wagon wheel starts at the hub in the center doing an exercise then you run out to the spoke ends doing same exercise.

Exercises( I may be forgetting 1 or 2 or using different ones-it's been a few days)

ATG Squats 20

Merkins 20

Dips 20

LBC's 40 maybe it was 50??

Derkins (possibly CRS kicking in)

Mary- Eisenhower was giddy to do something

25 IC Flutters

25 IC Something??

10 IC PicklePounders (I think he'd be happy with 45min of these)

CountOff, name-o-rama, Announcements

We had 1 FNG to name Shane Nesbitt now named BadFish


prayer- The Lords Prayer


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GridIron 04162019

So our great and fearless leader NanTan GreenAcres was begging for help with his GridIron crowd. He said they were scared to sign up for Q and were being pansies about the rain, cold, and pollen that you have to deal with  by being outside. To help out with 1 issue YHC signed up to Q this morning. Low and behold it was a nice 43 and clear out this morning.

But no GreenAcres. He tried to play it off by saying he was "planting corn". Funny how that tractor was parked in the field at 0515 with no lights on or people around it. He must have been on a quick break and definitely not in the Fartsack. That goes for the other 24 on the GridIron chat too.

15 IC LoveMe’s
15 IC Frankensteins
15 IC Reach Thru’s

10 IC Merkins
Beastie’s Groiners 2 rounds each leg

The Thang
4 cones were set up in approximately the middle of the soccer fields in a square 15 yards apart
Start at a cone, run out to a corner, do exercise and run back.
When you return you Bear Crawl from the cone you started at to the next then run out to corner and perform next exercise until time called.

12 Burpees
20 2-count FlutterKicks
25 Merkins
40 LBC’s
We ran until 6:07, called Recover and circled up for COT
All PAX covered at least 2 miles this morning (the last few out and backs may have been "louder" since Goldie was hollering something about being hit by a bus would be more fun)
Name-o-rama, CountOff, Announcements

Devo was on accountability to your brothers in F3 which should lead you to be accountable to others in your life and don't let excuses get in the way.

"200 miles in the books! Got an excuse? Who doesn't, but we control whether or not that excuse controls us and allows our mind to keep us from reaching our goals. Just Do It!!!"

I found the above quote on my phone yesterday and it dated back to the 2017 Palmetto200. Don't let the excuse you used this morning to sleep in be the same excuse you use in the morning or Thursday morning.

Goldie closed us out in prayer and a little extra love was sent Fudger's way.



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Clinic 04092019

Weather 65 and no rain

Well YHC signed up to Q the Clinic a while back obviously not thinking about what was on the schedule for the weekend before.  12 miles and 51 obstacles. Oh well, the workout was already planned and surely no one would notice if YHC was dragging ass in the Gloom.(Hey its dark) So, we drag  our tails out of bed and trudge on. WoodChip was already in the parking lot when YHC arrived. He had run early, probably 8 or 10 miles knowing him.(He claimed 2mi)

WarmUp (A new experience for some)

10 IC LoveMe's (Crowd Pleaser-never knew these were so hard)

15 IC Frankensteins

15 IC Reach Thru's

Beastie's Groiners 2 rounds each leg

The Thang

4 cones were set up in approximately the middle of the soccer fields in a square 10 yards apart.(no driving was done)

Start at a cone, run out to a corner, do exercise and run back.

When you return you Bear Crawl from the cone you started at to the next then run out to corner and perform next exercise until time called.



12 Burpees

20 2-count FlutterKicks

25 Merkins

40 LBC's

We ran until 6:08, called Recover and circled up for COT

All PAX covered at least 2 miles this morning, speedsters covered more unless you're GB who had a pit stop for loose right rear tire(he had more than 2 anyway)

Name-o-rama, CountOff, Announcements

Devo was lame and weak, but boiled down to keep pushing, you might surprise yourself. (There was no team today)

Prayer- The Lord's Prayer in unison


So standing in circle amid the riveting Devo PaulaDean says "I met a guy" and there was this pause..... Nutt says "Congratulations man!" The rest of the group got a good laugh out of it. Turns out PaulaDean met a 61 year old guy that's done over 110 GoRuck events and countless HTL's. #BadAss

YHC gave a nice recount of busting my ass on several obstacles over the weekend, one that I thought was taking me out in more ways than 1.

WoodChip proclaimed he cut the grass.

BowTie cleaned out a closet.

PaperBoy announced that he woke up with 1 minute on the clock last night and watched his Virginia Cavaliers win their 1st National Championship in Basketball (StepShow threw his VT sweatshirt down in the parking lot and jumped up and down on it)







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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.



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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.



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



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


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





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Tour De FarSight

Weather- 62, not bad



Role Call- 1 Burpee per missing PAX



10 Windmills IC

10 Reach Thru’s IC

The Thang

Mosey to the playground

Partner up

100 Pull-ups combined while partners swap running up hill & hit 1 Burpee

Mosey to Picnic shed

100 Merkins, partners swap backward run up hill & 1 donkey kick

Mosey to brick wall


20 Derkins & Dips

15   ”            ”

10   ”             ”

5    ”            ”

Mosey to cone in parking lot

Partner A bear crawls parking lot while Partner B runs lot, swap until making a lap BC

Mosey to Block Pile

Curls 125- Partner A starts while Partner B runs to same cone in lot

Overhead Press 150- same as above

Chest Press 200- same as above

Devo- Inspiration (Radar & BowTie from Clinic & RagTop from FarSight)


posted for BenchWarmer since he’s already halfway to Moncks Corner



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99 For A Reason

Nice breezy morning for a renewing of the body. What better way to start the day. 11 strong for a Q in honor of # 99! Young man facing a burden that we want to help him carry. Quite simply a tough morning for all both physically and emotionally. But together we can!! Those that showed to help tote the load were @Ben Bethea (Dumper) @Leon Murph @Danny Dorsel @Jim Prescott @Kirk Askins @Richard Bomar @Solomon Budhram @Scott Barfield @Brian Meadows @Zach Riner (Beast Lite) YHC

ALL Nines!! #99
11 for a 99 Q!

Warm up
Reach through. 15
Obleak v up. 20 each side
Arm Circles. 8

Main thang
99 burpees
3 sets of 25, 1 set of 24
In between sets run to designated point and back

Mosey to playground

99 dips,
In between sets of 25 , do 5 pulls ups and 5 burpees

99 squats, in between do 5 pull ups and 5 burpees

99 2 count mountain climbers, in between do 5 burpees

99 push ups, in between do 5 burpees

25 Obleak V ups each side

Count off
Leon on the prefontaine
Solomon and Petey Joe doing Go ruck tough

Why we did 99 reps!

Special young man,

Most of us have kids and know how much we care for them, wish the best for them, and long for their success. We also know what it is like when they get hurt or sick or struggle , how we would do anything to take that burden away from them.

I want to tell you about Big #99 Dylan Adams. This is why you did 99 reps today. That is his uniform Number. He is big, taller than me, but has the softest heart. He is a teammate of my son in baseball. I have know him since he was around 5 years old. As I have watched him over the years it’s clear he is raised in the way of the Lord. Well mannered and caring of others. He is just a great kid. He has Jesus in his heart!!

Well he got handed a heavy burden yesterday and it’s our call to lift him and his parents up to Jesus!
James 5:14
“Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord”

So today we do that and we will continue to do it everyday. We will pray for healing, courage, strength and comfort for him. We will pray for peace, understanding, peace, and strength for his parents as they to carry a burden, the burden of wishing they could take this from Dylan.

It’s in this moment that they can and we can clearly see the Love Jesus had for us by taking our burdens to the cross and giving his life for ours.
Galatians 6:2
“Bear one another’s burdens, and thereby fulfill the law of Christ. “

Prayer requests
Dylan Adams #99 Big D
His father La Cucaracha Mike Adams
His mom Jennifer Adams


Posted for Audit by Dumper

I must add that this was the quietest workout ever at The Clinic. It could be the fact that BarFly wasn't there or everyone was too busy sucking wind.

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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!


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Birthday Q a Few Days Late

Weather- 64 and awesome (at least before Sludge ran me to death)

Warm up

30 Imperial Walkers IC

15 IC Love Me's

10 IC Arm Circles

10 IC Reverse

The Thang

The same thing YHC did for my birthday minus the stank musty hot ass pleasures of The Fern in a Daytona Hotel

20 Burpees

50 LBC's

10 Pull-ups

25 Leg Raises

Repeat for 5 rounds


25 IC Freddie Mercury's

25 IC Flutter Kicks


Devo- Would you tell your Momma?


YHC was given the gift of Merlot this morning ;-)


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