Murph the Town

Weather: 37 Degrees, Clear, No Wind – Terrific weather for a run around the town

Warmup: SSH (14), Imperial Walkers (15), Monkey Humpers (15), Windmills (15)

The Thang:
Modified Murph:
Run carrying cylinders down Cargill Way through the Vista to 2nd Street up to Carolina Ave, back down to 4th St. and back to the WarZone. The PAX stopped a total of 6 times for:

Sets of 10 cylinder burpees, 20 Merkins, 30 Goblet Squats, at each stop.  We did various exercises at every stop while waiting on the 6; they included: curls, 6 inches, box cutters, flutter kicks, Calf Raises, and Freddie Mercury's.

60 Cylinder Burpees
120 Merkins
180 Goblet Squats

Mary: Flutter Kicks (15), Windmills (15)

Gridiron 1-Year Anniversary is next Thursday (November 1st).  Show up and support our fellow PAX.

Proverbs 25:28 (How we, men need self-control) We need to protect our hearts of what we see and hear daily. We influence others and we need to be a good example.

Bucky - Was exceptionally quiet attempting to determine what he may do different for his own Virgin Q next Tuesday.
Sludge - Realized that maybe he shouldn’t have run 4 miles before the workout after having to run another 1.5 with a cylinder.
Tinker Toy - Thought the Q’s choice of coupon (cylinder) was a joke and completed the entire workout carrying the path marker from The Vista.
Cowboy - Couldn’t even come back to the circle at the end of the workout for the Mary.  Said that the beat down was so difficult that Eisenhower could kick him off of the chat.
LoveBug - Brought out his Halloween mask as the Wicked Witch of the West and wore it throughout the workout.
Eisenhower - Cried the entire workout until the Q finally gave in and instructed the PAX to complete curls until the 6 arrived.

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Mutt’s 38th Birthday Bash

Weather: Mid 30’s and dry, good day for a workout.

Windmills x 38

Imperial Walkers x 38

SSH x 38

The Thang:
Indian Run - With Block around town.  At each stop, we performed an exercise (all in cadence)

WarZone -  38 Flutter Kicks with Block

Cargill & 4th - 38 Overhead Presses

Carolina & 4th - 38 Goblet Squats

Planters in front of the YMCA - 38 Block Step-Ups x2 (38 Both Legs)

Carolina & 5th - 13 Kraken Block Burpees: A Block Burpee with 3 hand-release Merkins at the bottom. (13 Burpees x 3 merkins = 39)

5th & Mantissa - 38 Overhead Presses

Mantissa, Retrofit Tables - 38 Decline Merkins from Tables

Mantissa & 4th - 38 Big Boy Sit Ups With Block

4th & College - 38 Block Mountain Climbers (2 count)

College Parking Lot - 38 Monkey Humpers

Announcements: Christmas in April is April 28th.

Mud Run - Sign up, you will be assigned a team

Devo/Prayer: I had a former student charged with first-degree murder this past weekend.  Incidents such as this remind me of how we need to be positive role models for our youth.  We need to try to reach these youth in as many ways as possible. If we can change just one life each, then we can possibly help save that many more from being victims.

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Partner 4 Corners

At 4:50 when YHC looked at the weather app on his phone, he was convinced that we would be in the YMCA gym because there was lightning within 5 miles of his location.  By the time YHC arrived at the YMCA parking lot and rechecked his app, the lightning had moved to 19 miles away and the radar appeared to be clearing. The executive decision was made by YHC to hold the Q at WarZone, even though Sludge and Eisenhower were complaining of not wanting to melt in the rain.

Weather during the workout was 59 degrees and no rain.

SSH x 20
Imperial Walkers x 20
Love Mes x 20

The Thang:
Each partner did 4 corners, but in opposite directions...everytime partners met, both partners did 15 Block Burpees.

Incline Diamond Merkins (with block) -  25
Overhead Press - 50
Monkey Humpers (single count) - 75
Curls - 100
Repeat until time is called.

Wall sit the Coker wall on 5th street - each PAX did 10 squats then bear crawled down the line...continued until time was called.

The PAX seemed tired enough after the workout so that YHC felt that he didn’t cheat anyone.  Surprisingly, Cowboy made less complaints during the 4 corner portion of the workout than he normally does, but made up for it on the wall.  YHC thinks that Cowboy complains for attention, so had to make up for time lost when we all got together on the wall. Eisenhower was complaining the entire Q about how he couldn’t feel his arms due to of all the block reps he was doing in addition to what he’s been doing on new pull-up bar in his house.  YHC can only imagine the looks and mumblechatter Eisenhower received from his M while setting it up in the doorway of their house. Mams paired up with Dumper and then ended up getting paired with Gutterball as well. Mams and Dumper, realizing how the workout was a snot woggle decided to take the easy way out and only do block burpees when they met each other and not Gutterball.  Gutterball on the other hand, looked dazed from how quickly the calories were burning off him from the hard work he was doing. Sludge dreaded the sight of Mutt, high on qdrenaline
, coming around the corner, as he knew that would mean that Mutt would be energetically screaming Sludge’s name so that they could do more block burpees and be victorious over the workout.

Notable Missing PAX:
Scrooge - HCd to YHC last night
Chicken Fried - HCd to Eisenhower
Belding - Well, none of the PAX thought that he would come due to Belding melting in the rain.  Don't forget your 50 Burpee penalty Belding!

Christmas In April - Sign up:
Mud Run
End of the year celebration at Father Bill’s House
American legion golf tournament this weekend - contact Mams for more information

Sometimes things don’t work out quite like we have imagined and planned.  We need to remember that we need to follow God’s plan and that it might not match with our own plan.  I recently had a set back to “my plan” for my life. After speaking with Belding and loved ones I have come to accept that God has a plan, even if I don’t not know what it is.  I will continue to strive to do my best and work hard at everything I do, but will try to do this with more of an open mind.

John 16:33 I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

In this world we will face all kinds of obstacles, trials and tribulations.  The Lord said we will have tribulations. So the encouragement he is giving is simply this: You’re going to face trials, but God is greater than any problem you will face in this world!  As problems present themselves, we should face them in the power of God and overcome them with him.

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Burpees and Animal Crawls

Weather: Low 40’s

SSH x 25
Frankensteins x20
Love Me’s x20

The Thang:
At 5 stations, the PAX had to complete a different set of reps followed by 10 burpees.  The PAX had to walk like various animals from station to station.

50 Deep Squats & 10 Burpees – Monkey Humper Walk to next station

40 Lunges (2 count, alternating legs) & 10 Burpees – Alligator walk to next station

30 Merkins & 10 Burpees – Bear Crawl to next station

20 Kettlebell Swings & 10 Burpees – Duck Walk to next station (hands behind head and squat)

10 Bear Crawls (width) & 10 Burpees - Crab Walk to previous station

Of course, what goes down in F3, must go up.  The PAX had to repeat going back.

The PAX circled up and each member of the PAX gave one Mary exercise:

Freddie Mercuries

Big Boy Sit-ups

Hartsville Hammers

Announcements: Thursday is the 3 year anniversary; 5:15 at the stadium.


Our society is shootings, etc… The majority of these shooters are men.  We need to be positive role models through whatever ways that we can to help make a difference.  We as F3 need to work together to promote positive changes in our society.  We can make a difference!

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Modified Murph Run

Weather: 35 degrees, 9 mph wind made it chilly at times

Warmup: SSH (20), Imperial Walkers (15), Monkey Humpers (20)

The Thang:
Run down Cargill to Emary St. and back (approximately 1 mile).
Plank and LBCs until everyone joined.

MODIFIED MURPH (no pun intended with the FNG’s name):
10 equal sets of 10, 20, 30, with a lap around WarZone after each set.

100 Burpees
200 Merkins
300 Squats

10 sets were not quite accomplished, but several PAX completed 7 sets before time was called by YHC

Mary: Hartsville Hammers (40), Inappropriate Bridges (20)

Announcements: The Fox: Sign up to Volunteer!!
Start training now...The F3 Beer Run is coming!!
ALM - Wednesdays at First Presbyterian Church (5:30)

Moleskin:   YHC was very concerned at the beginning of the workout due to the pace that Cowboy decided to crawl the mile run.  YHC was afraid that we would be done with the workout before he returned, but Eisenhower went back and lit a fire under him by informing him that we had cookies and milk waiting on him.  The FNG, Scrooge, did extremely well for his WarZone debut.  He kept working at it and it is apparent that he will be giving Eisenhower a run for his money in a few months.  Mams decided to roll out of bed and join us this morning.  He informed YHC that he has been meaning to come back, but his blanket and stuffie are normally too soft to abandon at that hour.  Apparently Wall-E is horrible with technology because after trying to sell Scrooge a life insurance policy, instead of taking a picture of YHC and Scrooge, he turned the phone off and then blamed it on the phone.  YHC’s technical expertise on the other hand allowed him to conjure up 2 photos from deep within the inner workings of the phone.


Devo/Prayer: We talk a lot about guys being a “HIM” (High Impact Man), but truth be told, we are all high impact men.  We all leave a mark on other people whether we are aware of it or not.  Each man’s life touches so many other lives.  When he isn’t around he leaves an awful hole  Everyone makes an impact on everyone else.  You have all made an impact on my life either through F3 or outside of it.  Either way, I’m not ashamed to say I’m proud to know you and I admire you.  Keep being you.  Push to be the best you.  In one way or another, whether you know it or not, you’re touching someone else’s life.  Might be your kids, your wife, your coworkers, your acquaintances, or even the guys you spend a few hours a week working out with.  You’re leaving a mark on someone.  We impact people in everything we do.  We’re all high impact men.

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Mutt’s Anniversary Q

Weather: A hot 34 degrees after our recent single digit temperatures

21 IC Windmills

The Thang:
YHC has been in F3 for exactly one year and decided that it was only fitting to relive the glory of his first F3 experience (credit to Dumper for the Q). The anniversary Q was originally scheduled to be last Thursday, but Mother Nature had other plans and all AO’s were cancelled for Snowmageddon 2018.

Big 21
YHC had 5 stations placed around the YMCA Block.
Corner of 4th and Cargill— Deep Squats i.e. go parallel or lower
Corner of 4th and Carolina— FlutterKicks in 2 count i.e. 1-1, 1-2, 1-3
Planters in front of Y—- Box Jumps (or step ups for modifying)
Corner of 5th and Carolina—- 90′ leg raises
Corner of 5th and Cargill—– Burpees
We started at the flag, and headed to 4th and Cargill.
The goal was to complete as many laps as possible starting with 21 reps at each stop, and dropping 2 on each lap. 19, 17, 15…….

The Fox - Sign Up

YHC has been in F3 for a year now and have built a great relationship with the WarZone guys.  Hopefully, we can bring in some more PAX for 2018 and we can all work together to make each other better.

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ABsolutely ABuse

Weather: 46 degrees

SSH x20
Penningtons X12 each way
Reach Throughs x20

The Thang:
Each PAX grabbed 2 bricks – We moseyed a warm-up lap to go over the exercises.
Laps around the block – Started at 50 reps and each lap, decreased reps by 5.

Corner: Side Plank with Brick Straight Up in Air - Punch up in the air with one brick, switch sides (Do total reps for each side)
Corner: Big Boy Situps Punch Across With Brick (2 punches, 1 for each arm = 1 rep)
Planter: Box Jumps with Bricks
Corner: Hartsville Hammers With Bricks (2 count)
Corner: V-Ups with brick

YHC decided to create a workout to help work on all of that food we will be eating over the Christmas holiday.  Every exercise was designed to work those abs and core.
YHC did not get much sleep last night (4.5 hours) and woke up in a bad mood.  The original plan was to start at 20 reps and decrease by 1 each lap, but due to the grumpiness YHC was exhibiting his morning, he decided to Muttify the workout and increase the reps to 50 and decrease by 5 each lap.  Mission accomplished!  The workout was ABsolutely ABysmal ABuse.  In fact, when YHC finished up his last lap, he saw all of the PAX had finished early and were standing around the flag waiting on him.  YHC is assuming that everyone was about to spill the merlot and this is the reason they all quit early.


I am third
The Lord is first, my friends are second, and I am third.
The driving force in our lives should be trying to please God. Secondly, we should take into consideration the needs and pleasures of others. With our own pleasures pushed down the totem pole, we will truly be the humble servants of God.

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Wall-E’s Missing Impromptu Q (do-over)

Weather: 41 Degrees, Partly Cloudy (great morning in the gloom)

SSH x20
Reach Throughs x20
Imperial Walkers x15
LoveMe’s x15

The Thang:
Four Corners –  (20 then decrease by 2 each lap) On the lengths, we ran and on the widths we bear crawled and lunged.
Hand-Release Merkins
Jump Squats
Monkey Humpers

YHC was extremely nice to Wall-E last Tuesday for missing his own Q.  I figured that I would get payback today and decided that it was only fitting for Wall-E to relive the workout that he missed on his day to Q, when he decided that his covers were too warm to crawl out of.  Of course, I actually made it slightly harder today with bear crawls and lunges even though last week, the PAX were complaining of how difficult the workout was and cursing Wall-E’s name at every available moment.  

When YHC arrived to the gloom, Eisenhower was still complaining about last Tuesday’s workout and begged, pleaded, and bargained to reduce the number of reps by 2 every lap instead of by one.  YHC, feeling guilty for not coming to our pre-run from Farsight this morning to train with him for The Fox, obliged to his request.  FNG Nugget, wondering what in the world he got himself into, spilled the merlot, and he now realizes that he shouldn’t drink so much the night before deciding to come to his first F3 workout.  Miyagi was wishing he hadn’t missed an entire month of workouts and was doing the meteor dance to come and end his misery.  Beldin was deep in thought trying to get in his Holiday Prayer Challenge for the day praying that it would not rain on him.  Dumper was heard by a few of having to Merlot as well.  Too bad we didn’t have a double merlot day, next time I’ll have to push the PAX a little harder.  #NextTuesday

Hartsville Hammers x35 IC
Big Boy Situps x20 OYO
Box Cutters (the PAX lost count so I punished them by making them do about 50)

-Christmas Gift Drive - Bring gifts on Thursday wrapped, will be delivered on Saturday by Beldin and Mutt
-The Fox (Sign Up)
-ALM (Wednesday Mornings)
-WZ Pax needs to work on posting BackBlasts when they are Q.  YHC's suggestion is to type the BackBlast up before the workout and then just change as necessary after the workout.  It's much easier this way and doesn't take much time afterwards.

FNG Nugget

Proverbs 27:17: Iron sharpens iron, So one man sharpens another.
This age old proverb is as accurate now as it was when written, and is a fundamental to the 3rd F of F3.  One constant theme in the ball of man is the importance of sharpening each other, as Iron sharpens Iron.  We often seek help to be better husbands, fathers, sons, uncles, bosses, and employees: all the things that men are called upon to be.  The Third F is a realization that just being those things is hard enough without trying to be them without help.  More than that, it is a surrender to this idea: an insistence upon going it alone is not noble; it is selfish and prideful”.

I need you.  We need each other.  I am nothing without you.  I hope you have recognized this same need in your brothers.  You sharpen me; you hold me accountable and lift me up when I want to quit.

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Insane Partner Work

Weather: A sweaty 27 degrees

20 Side Straddle Hops
20 Frankensteins
20 Reach Throughs
20 Love Me’s
1 lap around the block

The Thang:
Partner Work:
200 Merkins: One partner does Merkins – Other partner does Lunges from one end of the field and back (reverse lunges on the way back) - Switch until done...Note that Wall-E decided to do the first 3 exercises with a ruck on.  We zoomed through this first workout quickly and I begin to think that I would have to make the PAX rinse and repeat, boy was I wrong.  The meat of the workout was still to come:

500 Mountain Climbers (2 count): Other partner does Block Burpee Throws one way and moseys back with the block overhead - Switch...Eisenhower and Cowboy maned up and did Block Burpee Throws on the way back too.

100 Burpees: Other partner crab walks forwards and then backwards (crowd favorite) - Switch...Cowboy paid for his extra Block Burpee Throws as he could barely even walk by this point in the workout.  He also made the statement that I was trying to kill him.  What doesn’t kill you only makes you stronger!  Eisenhower took Wall-E’s ruck and added some weight for his portion of the crab walk until the end.

200 Box Cutters: - Other partner Bear Crawls and Bear Crawls Backwards - this point in time Beldin was rolling on the ground like a newborn asking when it would all be over.

The PAX got half way done with the Box Cutters before time was called.

Box Cutters was the Mary due to time constraints

The Fox - sign up with or without a team

Holiday Prayer Challenge

Christmas Gift Drive - purchase what you can on the list and put your name down so no one else gets the same item.  We need ALL WZ PAX to work hard at getting some of these items:

Need more guys to attend WarZone...get a commitment to try your very best to get one additional person out to WZ this week or next.

FNG’s - Need More

Get those guys to come out that have not shown.

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Indian Block Run

Weather: Temperature: 41 degrees, WindChill: 36 degrees, 8 mph wind, Partly Cloudy…PERFECT morning to workout in the gloom!

Warmup: SSH x 20

Frankensteins x 20

Penningtons x 10 both ways

Love Me’s x 20

The Thang: Given that YHC hates all forms of blocks, I decided to have an Indian Run around town while holding a block the entire time.  Seemed like the right thing to do at the time.  In reality, most of the PAX gave up on the Indian Run idea after ½ of the workout.

The Route: Down Cargill Way through the Vista to 2nd Street up to Home Ave, back down to 4th St. to Carolina Ave., up to the planters in front of the Y, and back to the WarZone.  During the Indian Block Run, we did exercises at various random points:

Squats, Block Burpees, Dairy Carry, Air Chair with Block over head, Chest Presses, Reverse Rows, Flutter Kicks, Box Cutters, Planks, Step Ups, Inclined Merkins, Dips

Mary: 25 Big Boy Situps (running close on time)

Cowboy decided to show up after the entire Warm-up was complete, and almost missed the whole workout since it was a traveling workout.

Wall-E decided that he would once again be the WarZone mascot and cheer the guys on throughout the workout.  Not bad for a guy who doubled down.

Dumper had a hard time deciding if he was even going to attend our workout, he was finally convinced by Krispy Kreme (who did not show up).  After “moseying” the entire workout without a block, he had the look of a kid who lost his best friend.  YHC takes the fault on Dumper being cheated and should have had some alternate exercises planned for him.

Eisenhower is obsessed with blocks and wanted to do curls the entire workout and comment on how running was STOOPID.  To his dismay, we never did.  That’s not to say that he never did, but the rest of us didn’t.  I’m sure the running did him good though and he probably burnt off another pound or two.

Beldin had enough at some point in time and decided to run away from the group.  We just figured that he had to head out early for some important reason.  To our surprise, when we circled up for the Mary, here comes Beldin out of the shadows.  He circled up with us and finished out the workout.  Maybe he had to go and sit in his truck because he felt Eisenhower’s sweat flying off of his impromptu curls and thought it was about to rain.

Notable FartSackers: Krispy Kreme, GutterBall, ChickenFried, Mams, Uber

Announcements: Be there for your F3 brothers and their families through tough times, Act Like Men and Temple on Wednesday

Devo/Prayer:  “Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead,” ‭‭Philippians‬ ‭3:13‬ ‭NIV‬‬

When teaching your body to run and workout, to begin with the going is tough. Building up your lung capacity and the leg muscles needed for running sucks. But you persevere knowing it will get easier.

Once it gets easier, there are many more enjoyable moments. But that doesn’t mean it’s always fun!

There are the hills that take the breath from you. And then there are those days when you just can’t get into a good rhythm and you have to will yourself forward every step of the way.

And then there are those days when you feel so lazy you can’t even get into your workout gear let alone start pounding the pavement.

Application: Our commitment to following Christ can sometimes follow the same path as learning to jog. You start out all enthusiastic, but it takes time and discipline to get God into your everyday life.

Then, once you hit a healthy routine it can get a little easier… Until an old temptation crosses your path. Then everything takes effort again.

The thing we need to watch for most is becoming so overwhelmed or struggling so much we just decide to quit altogether.

Faith makes our life so much better, but it takes a great deal of commitment and discipline. We continue on knowing we will be the ones who reap the benefit, but it still takes much determination.

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