Typical Brick City Beatdown

Conditions:  58F Clear and Breezy

Commentary: Nothing special here – YHC volunteered to Q BC, and trying for once a month.   Heard that an FNG would post in the gloom this morning – but no joy.  Then….  Hey!  Stallion showed up!  That’s better than an FNG.  Nothing too exotic here - YHC just planned a wide variety of exercises.

Disclaimer and Warm Up

  1. SSH X 20 – IC
  2. IWs X 20 – IC
  3. Windmills X 20 – IC
  4. Love me’s X 15 - IC
  5. 5 Burpees OYO

The Thang:  Mosey to Brick City

Gray Man Walk… Bear crawl the length of the parking lot and complete 10 merkins at each light pole.  wait for the six at each light

Each Pax gets a Block and 2 Bricks

  1. 20 Curls and 10 Merkins – IC
  2. 20 Overhead Press and 10 Diamond -Merkins - IC
  3. 20 Overhead Claps and 10 Wide Arm Merkins – IC
  4. 20 Goblet Squats and 10 Hand Release Merkins – IC
  5. 20 Block pull thrus – each side
  6. 10 Elf on the shelf each direction
  7. 20 Russian Twist with Block or Bricks - IC

To the benches:

Dips X 15  - IC

Decline Merkins on the benches X 15 - IC

Partner up – Partner A does Exercise while partner B runs to second light pole and back….

100 Thrusters

150 Curls


Box-cutter X 20 IC

Flutter Kicks x 25 IC

Freddie Mercury X 20 IC

Inappropriate Bridges X 20 IC

Indian Run Back to Clinic

Burpees X 10 OYO


  1. Sign up for the Fox
  2. Still need $$ for Carolina Kids Food
  3. Prayers for Fudger and his family while his mother struggles with cancer
  4. Welcome back Hot Pocket!


It’s Holy Week

Ephesians 3:16 - 19
that according to xthe riches of his glory yhe may grant you to be strengthened with power through his Spirit zin your inner being, 17 aso that Christ may dwell in your hearts through faith—that you, being brooted and cgrounded in love, 18 may have strength to dcomprehend with all the saints what is the breadth and length and eheight and depth, 19 and to know the love of Christ fthat surpasses knowledge, that gyou may be filled with all hthe fullness of God.

May God make this to be for you a week of being newly grounded in the love of Christ, so plainly on display from the resolve of Palm Sunday, to the ultimate sacrifice of Good Friday, to the triumph of Easter Sunday. And may you freshly know the love of Christ, in all its breadth and length and height and depth — and wonder upon wonder, be filled with all the fullness of God.

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Birthday Bash

Conditions:  48F, Cloudy light breeze – huge puddles everywhere – the usual BC circle ground wuz under 2″ of water…

Commentary:  So, YHC turned 57 years old on 3/3….  Hearing the challenge from Beastie Boy to all Pax to step up and Q a BC beatdown, Paperboi picked a birthday session for some fun...   (BTW Beastie was MIA)   YHC planned a birthday theme around his age - but, realizing the excessive reps leads to bad form, he designed a "focused" routine on arms and shoulders.   The Pax gave very encouraging and appreciative comments throughout the session.  Way to lift me up guys - you're the wind beneath my wings...  YHC especially appreciates the blue pill comments!

I just want to thank the 5 faithful Pax who took the red pill this morning and did the hard thing.  You don't know what it means to YHC to have the support.  Aye!

(Next year, YHC is planning to do reps = age/2)

Disclaimer and Warm Up

  1. SSH X 20 – IC
  2. IWs X 20 – IC
  3. Windmills (slow-jam) X 20 – IC
  4. 5 Burpees OYO

The Thang:  Mosey to Brick City

Each Pax gets a Block and 2 Bricks

We did the following in 5 sets of 10 and 1 set of 7 - total of 57 reps (get it?)

  1. Curls IC and Merkins single count
  2. Overhead Press IC and Diamond -Merkins single count
  3. Overhead Claps IC and Wide Arm Merkins single count
  4. Goblet Squats IC and Hand Release Merkins single count  (Crowd pleaser)

15 Dips and 10 Decline Merkins on the blocks


BBSU X 20 - IC

Box-cutters X 20 IC

Flutter Kicks x 20 IC

Freddie Mercury X 20 IC

Indian Run Back to Clinic

Burpees X 10 OYO


  1.  P200 coming up - cheer the Pax on... two teams
  2. We are planning an F3 oyster roast, hosted by Last Rites on March 30.  All Pax are encouraged to attend.   Some mummblechatter about conflicts with Carolina Cup and a mega-concert by Santan's Cowboyz.  Is that an AO???
  3. Rumors of the Fox in May...  (May 11th?)


But ask the beasts, and they will teach you; the birds of the heavens, and they will tell you; or the bushes of the earth, and they will teach you; and the fish of the sea will declare to you. Who among all these does not know that the hand of the LORD has done this? In his hand is the life of every living thing and the breath of all mankind.

Job 12:7-10

Edward Abbey Quote:

One final paragraph of advice: do not burn yourselves out. Be as I am - a reluctant enthusiast....a part-time crusader, a half-hearted fanatic. Save the other half of yourselves and your lives for pleasure and adventure. It is not enough to fight for the land; it is even more important to enjoy it. While you can. While it’s still here. So get out there and hunt and fish and mess around with your friends, ramble out yonder and explore the forests, climb the mountains, bag the peaks, run the rivers, breathe deep of that yet sweet and lucid air, sit quietly for a while and contemplate the precious stillness, the lovely, mysterious, and awesome space. Enjoy yourselves, keep your brain in your head and your head firmly attached to the body, the body active and alive, and I promise you this much; I promise you this one sweet victory over our enemies, over those desk-bound men and women with their hearts in a safe deposit box, and their eyes hypnotized by desk calculators. I promise you this; You will outlive the bastards.”
― Edward Abbey

YHC commented about being laid up with surgery in the past year and has missed the outdoors, and being out in God's creation...  Looking forward to getting back out there and feel the energy and regeneration of the soul.  Every beatdown in the gloom is a chance to experience God's creation and step away from the grind of today's world.

Prayers offered for Baby Beasely and family.

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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


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


  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


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


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.


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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Pearl Harbor – 4 Corners for Ships

Conditions:  34F and clear, it was dark too

Commentary:  It’s been a while since YHC had posted for a Curahee beatdown and it had been a while since a Curahaee Ruck-workout had been held.  Seeing that Dec 7th landed on a Curahee day, YHC felt that this may be a good time to get back into the suck of things and also honor the fallen of Pearl Harbor.  ==>  9 Faithful Pax took the DRP and posted - TWO Shovel Flags were planted in the gloom!

Disclaimer:  Not a pro / workout at own risk / modify if necessary / get better

Warm Up

  1. SSH X 15 IC
  2. Monkey Humpers IC X 24 (2,403 men lost in the attack)
  3. HR Merkins IC X 17 (169 aircraft destroyed)
  4. Squats IC X 24
  5. Ruck Curls IC X 17
  6. Ruck Overhead Presses – single count X 24
  7. 6 Burpees (6 Ships sunk)

The Thang: - we set up a four corners format spanning half the field.

4 min sets of 6 AMRAPs dedicated to the ships lost:  (We mostly ended up trying to chase Groundblind around the field...)

  • USS Arizona BB-39 – total loss

Run length of the field and Bear Crawl across the field / 39 Merkins at each corner

  • USS Oklahoma BB-37 – total loss

Run to long cones and Crab walk to short cones / 37 squats

  • USS California BB-44

Run length of the field and Lunge walk across the field / 44 Dips at a bench at each corner

  • USS West Virginia BB-48

Run length of field and Crawl Bears across the field / 48 LBCs at each corner

  • USS Utah BB-31 / AG-16 – total loss

Mosey to corner / 31 Overhead press at each corner

  • USS Oglala CM-4

Mosey to each corner / 40 Ruck Curls at each corner

Almost outa time - but we gotta have some Mary:


  1. Flutter Kicks X 25 IC
  2. Sit Ups X 37 single count
  3. Pickle Pounders X 20 IC
  4. Leg Lifts X 16 single count


Pearl Harbor Facts

  • 180 Japanese aircraft – two waves
  • Attack lasted two hours
  • Tora-Tora-Tora means Tiger-Tiger-Tiger in Japanese
  • USS Arizona – 1,100 killed
  • 2,403 service members lost and 1,178 wounded
  • 6 US ships - sunk
    • USS Arizona – total loss – remains sunken
    • USS Oklahoma – total loss
    • USS California
    • USS West Virginia
    • USS Utah – total loss
    • USS Oglala
  • 169 aircraft destroyed
  • Next day – Japanese attacked Guam and Wake Island and Philippines
  • Yamamoto was killed in 1943 – shot down over Solomon Islands


  1. Christmas Gifts for families – most are now taken but Pax are encouraged to team up with whomever has stepped up to help out. Mix-allot and Wall-E are also collecting money for gift cards for food.
  2. Work Day at North Hartsville Planned for Sat Dec 8th – 10 AM
  3. Two Pax heading to Marion tomorrow to Q a workout – anyone is invited to go.

Prayer led by Goldilocks – special intentions for Little Jack’s parents, Last Rites and his father (heart attack), prayers for Dylan Adams as he receives further chemo and prepares for surgery

Green Acres has been reaching out to some Pax who no longer post and is learning that some are suffering or struggling.  He encouraged us all to reach out, listen and support those pax in need.

Pledge of Allegiance


Ruck work outs are tough for YHC, the extra weight provides a new dimension of stress and strain.  Often a number of reps which may sound easy become very difficult when carrying a ruck.  YHC overestimated what we could accomplish in the gloom this morning.

While a 45 min ruck beatdown brings the suck, it doesn’t compare to 2 hrs of dive bombing, torpedoes and gun strafing from Japanese attack plans on surprised men early on weekend morning.   All pax eagerly took on the challenges today as we thought about those lost at Pearl Harbor, Dec 7th, 1941.

Eisenhower stepped up to Q next week.  He seemed encouraged by the Pickle Pounders...

Great work by all.

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Making Your Bed

Conditions 67F and humid.

First Q for the Clinic. Normally back in Simpsonville at the Pitchfork on Thursday morning.  Always a lot of work to do at each F3 session. Likewise a lot of cleanup and assistance to offer Hartsville and its residents.

Disclaimer: I am not a professional . Modify as necessary . Work out at your own risk

The mission of F3 is to plant,grow and serve small men’s workout groups for the invigoration of the male leadership community.


  • 15 Windmills
  • 15 Reach Ins
  • 15 SSH

Pair up for Bataan Death March and exercises taking place at Brickpile parking lot.   Explanation by YHC on Death March was a little blurred so the PAX did 3 or more Burpees and moseyed to the next stop.

*Actual Bataan Death March is a run in pairs,rear pair do three burpees total, tap next pair in line run to front,rinse and repeat until destination is reached.

**THA Thang

Exercise sets 6-7 minutes with partner

  • Vacuum Cleaners: Wheelbarrow to first parking lot line 5 Derkins, wheelbarrow back, go to next parking line 5 Derkins,reverse. Flapjack with partner Rinse & repeat.
  • 300 Air Squats,Second partner suicides to third light pole.
  • 200 Block Curls,Lunges to second light pole and back
  • 200 Overhead presses,Bear crawl to second pole and back
  • 200 Chest Presses, Block sliders to second pole and back.
  • 200 Big Boy Sit ups,Run to third pole and back

Mosey back to the Splash Pad


  • Flutter Kicks 4C-35
  • 10 Burpees OYO


Nameorama and Anouncements:

Several projects to work on today and in the future from hurricane Florence damage. Kalmia Gardens has some debris and trees that require removal once flooding subsides. Several people will be working on an oak tree that fell on 1053 Woodman Drive at 5 PM today.

Devotion:Making Your Bed

The little things in life matter. We are what we repeatedly do. That’s why every morning when I get up I make my bed. Doing simple tasks as this only takes a few minutes.Why not expand it to doing exercise and reading scripture? Get in a routine of doing items daily where they become part of your life.

Success doesn’t come from what you do occasionally but what you do consistently. Simply put be consistent in what you do. We are all capable of doing great things.

“But as for you do not give up,for your work will be rewarded. 2 Chronicles 16:7

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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.

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Gray Man Returns

Conditions: 72 Clear and Humid

Commentary: First Q since surgery.  YHC has been posting infrequently, mostly due to low motivation and slow starts in the morning.  Since a run restriction has been imposed, YHC has been reluctant to post end up chasing the pax around each morning #waitupguys

Last Sunday, Benchwarmer posted the week’s plan on the Clinic board and has “Paperboy” listed as Q for Convergence.  Well why not?  #accountability.   Best to take charge, #commit and take control of the agenda.   Could it bring it?  Could I hang?   Better yet – will the Pax post?

5 Pax loitered at the AO up to about 5 mins til launch – stragglers came rolling in as times up more pax rolled in as we circled up.  Benchwarmer rolls up halfway through the warmup and best yet – Cowboy arrives as we start 5 Mins of Mary…

All in all, 17 Pax took the DRP and we launched into a steady sweat fest on a cool, wet humid morning.

Disclaimer:  Reminded the Pax to work at their own risk, that I am not a professional and in fact I haven’t worked out in years…

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankenstein’s X 20 IC
  6. Windmills X 15 IC
  7. Cotton Picker X 10 IC
  8. Squats X 25 IC

The Thang:

Crawley Thing:

  • Bear Crawl to the first 5 trees and do 12 Merkins at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Crab Walk to the first 5 trees and do 15 Leg lifts at each tree
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Lunge Walk to the first 5 trees and do 15 Squats
    • Run to end of WZ and 5 Burpees and run back – plank on the 6
  • Backwards Bear Crawl to the first 5 trees and do 12 Hand Release Merkins at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
    • Run to to end of WZ and 5 Burpees and run back – plank on the 6

Black Jack (21’s)

  • LBC’s – Squats with Mosey to each side – plank on 6 - (this took longer than expected)
  • Partner Merkins X 10


  • Freddy Mercuries X 25 IC
  • Box Cutters X 25 IC
  • Inappropriate Bridges X 20 IC
  • Catalina Wine Mixers X 10 IC


  1. AO Challenge is still going – ends on Tuesday
  2. Wall-E reminded everyone about the Cypress Adventures Lip Synch Battle – buy tickets!



But I want you to know, Brethren , that the things which happened to me have actually turned out for the furtherance of the gospel, so that it has become evident to the whole palace guard, and to all the rest, that my chains are in Christ; and most of the brethren in the Lord, having become confident by my chains, are much more bold to speak the word without fear. PHILIPPIANS 1:12–14

Paul might have been forgiven had he chosen to take a little sabbatical as he sat in prison, awaiting his trial. Yet he used even this opportunity to advance the gospel. Paul was a leader who never drifted from his mission. He determined to leave his mark wherever he went. How did Paul’s sense of purpose keep him in the battle as he sat in prison?

What did he learn behind bars? Consider the following:

A purpose will motivate you.

A purpose will keep your priorities straight.

A purpose will develop your potential.

A purpose will give you power to live in the present.

A purpose will help you evaluate your progress.


“To be successful, you must accept the challenges that come your way. You can’t just accept the ones you like.”–Mike Gafka

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all.”–Dale Carnegie


Also read:

There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway. Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”


God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”

Thanks to all for the support - posting and sharing the suck!

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Speed Cadence

Conditions:  21F, partly cloudy

Commentary:  YHC took the Q late on Sunday evening and planned a basic, BC beatdown.  Monday morning was cold, crisp with no wind.  The ground was still cold.

Disclaimer and Warm Up

  1. SSH X 25 – IC
  2. IWs X 20 – IC
  3. Windmills X 20 – IC
  4. 5 Burpees OYO

The Thang:  Mosey to Brick City – head of Parking Lot and  Grey-Man Walkt:  Bear Crawl to lights – 10 Merkins and Keep Crawling.  This warmed us up pretty quickly.  #crowdpleaser

Each Pax gets one Block

  1. Curls X 25 IC
  2. D-Merkins on Block X 20 IC
  3. Squats X 25 Single Count
  4. Chest press X 25 IC
  5. Upright Row X 25 X IC
  6. Carolina Dry Docks on Block X 15 IC
  7. Overhead press X 15 single count

Rinse and repeat with 5 less reps

Rinse and repeat with 5 less reps

Line up first light

  1. 20 curls for the girls
  2. Bear crawl to next light and run back
  3. 25 curls for the girls
  4. Lunge walk to next light and run back
  5. 30 curls for the girls
  6. Crab walk to next light and run back

Plank for the 6

Mosey back to the Clinic


BBSU X 20 - IC

Box-cutter X 20 IC

Russian Twists X 25 IC

Merkins X 10 IC

Freddie Mercury X 25 IC

Burpees X 5 OYO

Devotion - YHC shared some recent posts from F3QSource


Instead of thinking in terms of resolutions (things you want to change about yourself), think in terms of the remedy to your Ultimate Life Problem--that really big thing that can and must be solved. If you can solve it this year then you are thinking too small. It should be something that might take the rest of your life (or beyond) to solve. Then, determine the next action you will need to take to put that solution into motion. Focus all your energy on accomplishing that Initiating Movement, whether it gets done tomorrow or takes until 1/1/19. One Initiating Movement will lead to the next and Momentum will build.

Focus on your resolve rather than making resolutions.

The Q is a Leader who takes responsibility for Outcome

*Leader: a man who is what a Leader is and does what a Leader does

*Outcome: what happens and fails to happen, whether good or bad

Taking Responsibility for the Outcome is a three-step process

The first step in taking responsibility for Outcome is to know what it is you want to happen. Having Vision (seeing the Outcome) is part of what a Leader does. If the Leader does not have a clear destination in mind, how can anyone follow him there?

The second step is to devise a course of action (a COA) that has a substantial likliehood of success. A COA is a planned Movement to solve a Problem or achieve an Outcome. It is the path that will lead to realization of the Vision.

The third step is to demonstrate Commitment, the Leader’s unwavering loyalty and determination to both Mission and the well being of the Members of his Group.

All three steps are necessary. Without Vision, a Leader won’t know where he his going, without a COA he won’t know how to get there and without Commitment no one else will trust him enough to follow him.

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Ad-Lib Q

Conditions:  35F Clear and Breezy

Commentary:  Veteran’s Day has been an important event for our F3 community and each year, we have tried to do something special.  As the week came to a close, no Q had signed up to lead our convergence beat down.  Friday evening chatter on the wire was pushing for a Vet to leave but still no one stepped up – including YHC…  As time marched towards launch – still no takers…   YHC posted early to enjoy a Vets Day Murph with some fellow Pax , Itallion Stallion and Arnold, and then drove home to take care of some quick necessaries…  Upon returning YHC learned that he got the nomination for today’s Q - aka voluntold.  So, time to get a plan, do some ad-lib and draw from past experiences…

The Pax eagerly formed up into the COP.  Since it was our first chilly fall morning, this group was ready to roll.

Disclaimer…  While explaining that I had no idea what I was doing or what we were about to do, Krispy Kreme rolled up with his Ruck and sporting his cocktail dress…  It’s always good to have a bonafide veteran participate in Veterans’ Day – 20 years of service!

Warm Up :

  1. SSH X 25 IC
  2. Imperial Walkers X25 IC
  3. Monkey Humpers X 25 IC
  4. Merkins IC X 10
  5. Frankensteins X 25 IC
  6. Guantanamos X 15 IC
  7. There may have been more… can’t remember

The Thang:

Crawley Thang:

  • Bear Crawl to the first 5 trees and do 10 Merkins at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Crab Walk to the first 5 trees and do 10 Leg lifts at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Lunge Walk to the first 5 trees and do 10 Squats at each tree
  • Run to end of WZ and 5 Burpees and run back
  • Backwards Bear Crawl to the first 5 trees and do 10 Hand Release Merkins at each tree
  • Run to middle of WZ field and do 20 Mountain Climbers then to end of WZ and 5 Burpees and run back
  • Sideways Bear Crawl to the first 5 trees and do 10 Big Boy Situps at each tree
  • Four Corners
    • Corner 1: 25 Merkins
    • Corner 2: 25 LBCs and 25 Merkins
    • Planters: 15 step ups / 25 Dips / 20 Derkins
    • Corner 3: 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
    • Corner 4: 25 Squats / 25 Flutter Kicks IC / 25 LBCs / 25 Merkins
  • COP:
    • Box Cutters
    • Inappropriate Bridges
    • Catalina Wine Mixers


  1. Gridiron AO – Kelleytown, all Pax invited, 5 FNGs so far
  2. Team RWB – Free – support and enrich veterans lives - Krispy encouraged all Pax to join Team RWB.
  3. Plug for Veterans Day celebrations - Krispy also mentioned his desire for Hartsville re-establishing a bigger veterans day celebration and events, like a parade or town hall type recognition.


Isaiah 6:8:  “Here I am Lord, Send me”

We took a minute to recognize the veterans in the Pax today:  Krispy Kreme and me.  Krispy served in the USN for 20 years, 13 of which were sea duty and he accumulated 6 years of time underway – more than half of his sea tour.  KK served aboard the USS Dwight D Eisenhower (CVN-69), USS Carl Vinson (CVN-70) and USS John C Stennis (CVN-74).

Today, less than 1% of our population serves in the military.  We have an all-volunteer force that choses to serve for many different reasons.

YHC mentioned one of his favorite books:  “Tribe” by Sebastian Junger.  Junger writes about today’s situation, where the war, the fighting, the violence is overseas, away from our day to day lives.  We, as citizens of this country can’t easily relate to the experiences of today’s veterans.  Earlier tribal societies dealt with wars within their communities or nearby.  Everyone participated in the conflict and understood the experiences of the warrior.

Junger describes his idea of a veterans’ day ceremony, where the community would come together in an auditorium or town hall and give each veteran a chance to speak about his or her experiences and feelings about their service.  We, as citizens, must do more to acknowledge and include our veterans.  We must listen to them.

Great work by all Pax!!

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Mud Run Would Have Been Easier

Commentary:  Divac and YHC have participated in most of the F3 CSAUPs possible in the past 2 and a half years.  We have run the Fox, completed GoRuck Challenges, run the P200, and attended F3 anniversaries.  We’ve also worked to participate in 3rd F activities and T-Claps to my bro, Divac, who organizes several of those activities.  So, needless to say, we both felt a little uncomfortable when we both decided to sit out the 2017 Mudrun.  YHC is suffering from life threatening wrist TB…  Frankly YHC can’t tell you what Divac’s excuse was – something about a knee or some other boo-boo.

We both felt the need to compensate and took the Q for mudrun weekend.  Knowing that Hartsville was posting over 30 Pax, we thought it highly likely that turn out would be low.  But we planned to bring the pain and remind ourselves and fellow pax of the pain from a CSAUP.  After intensive research, we came up with a plan that looked pretty easy…  on paper.

As we waited in the gloom to see who would post with us, 6 faithful pax took the DRP and posted to help us enjoy our mud run-less beatdown.

Warm Up – we decided to get everyone’s attention right at the start  - no simple warm up today:

  1. Merkins IC X 25
  2. Monkey Humpers IC X 25
  3. SSH IC X 25
  4. Merkins IC X 20
  5. Imperial Walker Squats IC X 20
  6. Carolina DDs IC X 20

The Thang:

Burpee Builders

  • Run 1st Cone – 1 squat – Ass to Grass
  • Run to 2nd Cone – 1 squat and 1 Merkin
  • Run to 3rd cone – 1 Squat and 1 Merkin and 1 Bomb Jack
  • Run to 4th Cone – 1 squat and 1 Merkin and 1 Bomb Jack and 1 Brupee
  • Run to 1st Cone and Plant for 6

Rinse and repeat for a total of 10 minutes.  It worked out to be 8 reps

This was a #crowdpleaser.  Benchwarmer and Divac pushed each other through this part of the work-out going head to head on each rep.  It came down to the final push when Divac edged past B-W in the last 10 yards, stretching and straining to get to the finish.  #IFYAFYL    #mudrunmindset

Sandbag Thang – 5 60# sandbags were at the north end of War Zone.  The Pax paired up to enjoy tossing the bags the length of the field and back.

While working as Partners:

  • Partner A does Burpee and Partner B lifts sandbag with Clean and Jerk – then toss forward
  • Partner A runs to sand bag while Partner B does Burpee
  • R&R until each team gets to the end

Plank for the 6 at the South end and then rinse and repeat back to the North end.

At the beginning of this fun-fest, Body Bag suddenly decided that he had to take an urgent call.  Since he was YHC’s partner, I was left with tossing and burp-ing all by YHC’s lonesome.  As the other three teams raced ahead, YHC moved at half-pace while pleading with BB for help.  Section 8 came over to help and picked up the 60# sandbag and proceeded to throw it 10 yards out…  Thanks buddy.  Section 8 offered to keep tossing YHC's bag if YHC would do his burpees...  No thanks

As we headed back to the North, Body Bag concluded his urgent call and came to help YHC with the last 20 or so yards…

Crawly Thang – The Pax and Q’s were feeling pretty smoked but there was more fun to be had:

To each of the first 5 trees:

  1. Bear Crawls to each tree and do 10 Merkins – mosey back and plank for the six
  2. Crab walk to each tree and do 10 Leg Lifts – mosey back to and plank for the six
  3. Lunge Walk to each tree and do 10 Burpees - mosey back and plank for the six
  4. Crawl Bears to each tree and do 10 hand release Merkins - mosey back and plank for the six

Crawl Bears and Hand Release Merkins were a crowd please.  Benchwarmer was killing this round of exercises until we hit the hand-releasers.  Big slowdown.  Body bag can do Crawl Bears faster than bear crawls – he was moving.


  1. Captain Thor – up to 10 and then Back down to 1


  1. F3 Florence 3 year anniversary next week – plan to attend.  We will clown car from War Zone
  2. Everyone’s at the MudRun today – Duh!!! But prayers up for safe and successful race
  3. Prayers up for Radar
  4. Go EH someone!


If you learned about Eden in Sunday school, with poster board and flannel graphs, you missed something. Imagine the most beautiful scenes you have ever known on this earth—rain forests, the prairie in full bloom, storm clouds over the African savanna, the Alps under a winter snow. Then imagine it all on the day it was born.

It's Tolkien's Shire in its innocence, Iguazu Falls in the garden of The Mission, the opening scene of The Lion King.

And it doesn't stop there.

Into this world God opens his hand, and the animals spring forth. Myriads of birds, in every shape and size and song, take wing—hawks, herons, warblers. All the creatures of the sea lead into it—whales, dolphins, fish of a thousand colors and designs. Thundering across the plains race immense herds of horses, gazelles, buffalo, running like the wind. It is more astonishing than we could possibly imagine. No wonder "the morning stars sang together and all the angels shouted for joy" (Job 38:7). A great hurrah goes up from the heavens!

We have grown dull toward this world in which we live; we have forgotten that it is not normal or scientific in any sense of the word. It is fantastic. It is fairy tale through and through. Really now. Elephants? Caterpillars? Snow? At what point did you lose your wonder at it all?

Even so, once in a while something will come along and shock us right out of our dullness and resignation.

We come round a corner, and there before us is a cricket, a peacock, a stag with horns as big as he. Perhaps we come upon a waterfall, the clouds have made a rainbow in a circle round the sun, or a mouse scampers across the counter, pauses for a moment to twitch its whiskers, and disappears into the cupboard. And for a moment we realize that we were born into a world as astonishing as any fairy tale.

A world made for romance.

Great work by all Pax!!

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