Coupon Races

Everybody knows the Clinic loves to race and more importantly, we like to win. So why not give them what they want.  Coupon Races.

The Thang

  • Start out with a little warmup
  • SSH IC
  • Diamond Merkins IC
  • Copperhead Squats IC
  • LBC IC
  • Hands release Merkins x OYO
  • Jump lunges x each leg OYO
  • V-ups x OYO

Mosey to block pile and count off by 3’s. 11 is not divisible by 3, but Bowtie shows up (he hates a warmup) to give us 3 teams of 4.

Each team has these coupons—1 tire drag, 2 jugs, sand bag and one of the special coupons below

  • 80# Plate drag (crowd pleaser)
  • 100# Heavy bucket
  • 60# sandbag

Race 120 yards with all your coupons to opposite end of parking lot. When entire team gets there, do 100 team burpees, then 120 yards back.

After completing the race, teams switched out the special coupons. The PAX completed 4 races, but I don’t really know who one because YHC was on the losing team EVERY time except the last round where we took advantage of the easiest coupon, a head start at the beginning and on the burpees to squeak out a 2nd place finish.

Circle up for Mary:

Various core exercises


Nothing noteworthy


Sometimes we lose sight of the F3 mission which is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Kelleytown AO launching soon.  Stay tuned




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I Must Break You

I began planning my redemption Q by taping one of my daughter’s Barbie dolls on top of the Clinic flag. I don’t know why, but seemed funny and likely to irritate some of the old timers (that's you Bench and Barfly). It's always hard to plan a Q at the Clinic with its combination of washed-up rock stars with broke down knees like Barfly and Spartan legends like Arnold and Groundblind.  You don't want to make it too hard or the guys like Paula Dean will cuss you or too easy and watch Chainsaw and Woodchip laugh at you.  However, today my goal was to make sure no one finished early.  Today the Q wins.

Warmup: Everyone do 5 burpees on their own and mosey over to the brick pile. Why? Because they're all gonna laugh at me if I count of exercises.  You guys suck.  Especially Judy.

The Thang:

The PAX were instructed on a ladder exercise I came up with during my time at PT with the Steel Magnolias.

50 Merkins-Bear Crawl across parking lot with donkey kicks in the middle-50 Big Boys- 5 laps around parking lot-Duck walk back.

40 Merkins-Bear Crawl across/donkey kicks-40 Big Boys-4 laps around parking lot-Duck walk back.

Continue with 30-30-3 laps then 20-20-2 laps then 10-10-1 lap.


Run back to AO. Plank it up.  Box cutters.

No one finished. Paperboy may have puked.  Winkles and Hooker moaned.  Barfly cried. Chainsaw, Postal, and Woodchip ran away.  Nutt just didn't show. Paula Dean cussed. Job well done by me.


Arnold finished 2nd at Spartan would have been 4th with the elites.


Forgive and Forget. God instructs us to not only forgive others but also forget past transgressions. Just as he forgives and forgets our sins. This is something I have to continually work on to not only forgive but forget. We should approach others we have issues with to work out our problems and not carry around ill feelings.

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Are You Up For The Challenge


One of the great things of F3 is the #CSAUP. Whether it’s the Marine Core Mud Run (#F3Superbowl), GoRuck Challenge, P200 or the ultimate test of strength and endurance in what is known as The Fox. CSAUP’s are great for 2 main reasons. 1) They push the Pax to train hard in preparation for the crazy stupid and utterly pointless event that will always take a man beyond what he thought he was capable of. And 2) It brings together Pax who don’t normally see each other at the Tues/Thurs workouts. THE ONLY PROBLEM WITH THE #CSAUP is….there isn’t enough of them! Thus the F3 Hartsville 30 Day Challenge was born.


A series of 30-day challenges (goal is 6 per year) that focus on a specific muscle group or discipline. A goal will be defined at the beginning and a Q will be assigned. Each man will keep track of his progress, with the “encouragement” of the other Pax participating of course. Challenges could require double downs and/or solo work. After a Pax has completed 3 challenges within a 12 month time frame he will earn the exclusive F3 Hartsville Challenge Trifecta shirt or patch. Other key pieces of information include:

  • Regional 1st FQ (Goldilocks) will be the program Q with individual challenge Q’s taking the lead on the different 30 day challenges
  • Only one challenge will be active at a time
  • Challenge ideas should be presented to 1st FQ (Goldilocks) for “approval”. Requirements: it must be hard, it must be accessible to all men, there must be a clearly defined goal (preferably relative to a mans starting point)
  • Other stuff as we think of it….


Did you not read the 1st paragraph! We are not here to maintain the status quo. This is an opportunity for all Pax to go beyond their routine and comfort zone then relish with their brothers in the collective sharpening of our 1st and 2nd F.


All Pax. No excuses. Everyone is invited regardless of your starting point.


Read below for launch dates of the first two challenges. After that it’s open but challenges must be approved by 1st FQ (Goldilocks).


Up to the Q. Some will be double down at the site determined by Q. Some will require solo work as well.


Tab will be added to the Q sheet for Pax to sign up.

When the challenge starts, show up and do the work. #DFQ


  • Oct 10th – Kettle bell Challenge
  • Challenge Q – Green Acres
  • Goal – 10,000 swings in 30 days


  • November (date TBD) – Pull Up Challenge
  • Challenge Q – Divac
  • Goal – 3 pull up workouts/wk – rep specific goal based on starting point
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We Can’t Do It Alone


Led By Divac

  • 20 Imperial Walkers

Divac was a little ambitious and started squatting at random counts, he was confusing all the the poor Manning pax

  • Slow count squats were next because Divac needed to make up for the imperial walkers
  • Sally Push-ups---this made manning from manning cry but they eventually made it through

The Thang             Led By Judge Judy

Cones set up equal distances apart for more exercise. Count off 1’s and 2’s.

Leg ends when both partners have gone once and completed the total number of shared reps.

1st leg     Partner 1

- Bear crawl to the end and back doing 10 Merkins at each cone

Partner 2

- 500 squats

Many Pax were a bit worn from sally but the round went quickly, Once completed pick up the 6.

2nd leg   Partner 1

- Crab Walk 25 LBC’s at each cone

Partner 2

- 400 Monkey Humpers

No one is a fan of crab walking but we powered through nicely, Once completed pick up the 6.

3rd Leg   Partner 1

- Lunge Walk KNEE to ground 10 burpees at each cone

Partner 2

- 300 Big Boys

I’m still feeling my legs 3 days later….Once completed pick up the 6.

4th Leg   Partner 1

- Run 20 Catalina Wine Mixers

Partner 2

- 200 Jump Lunges

This was our final exercise but the pax were quite ready for it, Once completed pick up the 6.

Mary     led by linus

  • Captain Thor’s


Proverbs; 27-17

“As iron sharpens iron, so one man sharpens another”

F3 is not just X number of men coming out and pushing to be physically strong. It is also about meeting men in your community with a similar mindset who not only want to be stronger but also better men. It’s about building the kind of relationships that will drop what they are doing when you’re in need, no matter what. Building relationships with people who want to see their community thrive. Hartsville is one of the smallest towns I have ever lived in. But it is also the best place I have ever lived. I have some of the best friends I could ask for. They have helped me get in the best shape of my life, they have helped me secure a job, they have helped me grow spiritually closer to God, they have made me a part of my community, and they have made me desire to search out others that could use the same pick-me-up that I have received. F3 has made me want to seek out other men and bring the same joy to their lives that was brought to mine. We are more than just a workout group, we are a brotherhood of men seeking to make our communities better for our friends and families.

It was a great opportunity to work with the Manning men during their second workout. These men came out ready to push themselves at every turn, they are representing what F3 is about and we look forward to seeing their continued growth!

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Magnificent Eight

Conditions: 72 or so. Not extremely humid

YHC grabbed the Q Thursday and only had a basic idea of what I wanted to do. We celebrated my daughter’s 5th birthday Friday night, so I was unable to put a lot of planning into my Q. Whatever…some of the best Qs are improvised. I drove by our destination to make sure it wasn’t occupied and headed to Convergence. We did a few warmup exercises to give some late guys a chance, but it was just the Magnificent 8.




20 IC Reach Thrus

1-mile Indian Run to Lawton Park (Eisenhower threatened to beat with the flag a couple times on the run)

The Thang:

Partnered up and did some DORA

Round 1: 150 team pull-ups

  • Do pull-ups to failure. Upon failure, you did 20 big boys (changed to 10 after the first round)
  • Partner A started the pull-ups and partner B ran to the stop sign at the intersection of Rogers and Prestwood Dr. and the switch

Round 2: 300 merkins

  • Rotate partners. Partner A started merkins and partner B bear-crawled up the steps and then bear-crawled down the other set of steps and then switched.

Round 3: 500 squats

  • Rotated partners. While partner A started the reps, partner B did something a little different.
  • Hold plank in front of a step, bar or platform. Starting in plank position, go up onto the platform or bar into a higher plank and then back into a normal high plank. All the way up and down is one rep. You had to do 20 before switching with your partner and doing squats. This was a modified version of the Catalina Wine Mixers on the F3 site.

10 count and water break.


1-mile Indian Run back to Convergence.



Do good in the world.

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3 AOs in 1

Conditions: Hot, humid and just right

Friday just before 5, YHC noticed that no one had stepped up to take the Q for Convergence. Since I had a new appreciation for life, thanks to Klinger for almost killing me Friday morning, I decided to share some love with the PAX.

I arrived 20 minutes early to the newly established “Nude Beach” AO, population Lil Sweet and Dumper. I walked over to the topless pair and they said they ran a few miles before hand, and Lil Sweet said that I didn’t have to worry about getting “kicked in the nuts” because he broke a sweat on his mosey. Whew…

3 minutes til, there were only about 6 PAX there, and by the time we got started 6 more showed up. Valley Boy has no time for sissy warmups so he got there just after we finished. Anyway, here is what went down.

I had this idea that a lot of the guys around Hartsville miss out on a lot of the non-Tuesday/Thursday AOs so I brought those to them at Convergence.




20 IC Reach Thrus

20 IC Imperial Walkers

I instructed the PAX to head over and grab a block and circle back up. (Enter Valley Boy)



Each AO was around 20 minutes except BC.

1st AO: Brick City

We did exercises starting with 50 reps and decreased by 10 each round. At the end of the round you had to complete 10 burpees and then hold air-chair before moving to the next set. It went like this:

Curls - 50-40-30-20-10

Overhead press - 50-40-30-20-10

Chest Press - 50-40-30-20-10

Upright Rows - 50-40-30-20-10

You did all 50s, 10 burpees, all 40s, 10 burpees etc

We made through the sets of 20 before having to move to the next AO. Time was called and the PAX lined up on the sidewalk by the road and set their blocks aside.

2nd AO: Temple (Crowd Pleaser)

We obviously didn’t have that God-forsaken hill, so we had to modify.

20 reps of Merkins, Squats and LBCs

Run to the other end of WARZONE, but stop and do 3 burpees in the middle (coming and going)

3rd AO: Currahee

Upon hearing the name of the 3rd AO, the PAX let out a collective sigh and started complaining.

Obviously, we didn’t have rucks so we simulated the “suck” with our blocks.

Using the trees, we bear-crawled to each tree while dragging/throwing our blocks and did 10 Merkins at each tree. Once you arrived at the end of WARZONE, you had to complete 20 block burpees.

To get back, you had to lunge with your block and do 10 Goblet Squats at each tree. Then, 20 block burpees

Time was called, we put our coupons up and circled back up.



I left my DEVO at home on a different paper, so I rehashed my DEVO from Clinic Thursday. Read it, it was much better. You can click the link below to see it.

The Clinic: 300s



8/26 – F3 Manning Big Bang – Goldi is heading up the clown car for it

9/2 – F3 Hartsville has the Q. Contact Goldi if you are interested in posting

Prayer Request:

Radar – having a procedure done

The Gutry Family – Asked the Lord to be with each of them

Jim Nelson – Smooth transition for his new adventure



  • After about 10 minutes Goldi said, “It’s about time to stop this B#^#@!” Language Goldi! I expect that trash from the Clinic, but come on man! Only 4 of us posted today!
  • T-Claps to Lil Sweet for doing some weird toe touch burpees during the Temple AO
  • You lost that T-Claps when Radar had to come help you carry your block during the Currahee AO…
  • Before the warmup was over, Dumper took his shoes and socks off. Must be a WARZONE thing
  • Thanks to Dumper for bringing out a bucket of ice water and having water bottle for the PAX. After the workout, he poured it on himself. Lil Sweet was staring at this in daze. One can only imagine what was running through his mind
  • Thanks for coming out Divac! Haven’t seen you post in over a month!
  • Lovebug created a new workout. I’ll let him name it, but it simulates a dog scratching his butt on a carpet.


In all seriousness, great push to yall. Hard work was put in by everyone today.

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“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.



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Farm Comes to the City

Temp was in high 80s –low 90s with about 100% humidity




15 Imperial Walker Squats

15 Scissor kicks/6in/scissor kicks


The Thing:

Mosey down to the parking lot and waste pool (that we all rolled in during Go Ruck Custom) for the exercises.

Split up into 4 groups.  Groups 1&2 started at pond with exercises at all four corners (Merkins, Squats, LBCs, and Scissor Kicks). Reps were 50,40,30,20 for each. After each set run a lap then start on next set.

Groups 3 & 4 started in the parking lot with the fun stuff.  Log carry (similar to bucket carry in Spartan race) across parking lot and back. Next was the chain drag (cut pieces of barge anchor chain into 4 ft lengths and attached rope) across parking lot and back. Next was the most favorite of all The Farmers Carry (2-99lb tractor weights, if you were man enough, one in each hand across the parking lot and back) , then the last station was the beloved tire flip burpees ( flip tire then do a burpee across the parking lot)


After time was called we took mosey back to warzone and did two rounds of sprints (1 & 2 ran together, 3 & 4 ran together)


Next was devotion and introduction of the FNGs


Sights and sounds:


Everyone was looking for the #1 Rucker in the world but nevertheless he fartsacked when he could have really showed us his strength.

Benchwarmer was heard hollering obscenities across parking lot when he made it to the tiny weights.  But one thing he did say was “I didn’t get across as fast as Sweet and Grounblind, but I would have cut Stallion and Nutter’s ass if they would have been here.

Dumper said he was burning the logs and taking the tires to the landfill this week

Divac was still crowing about the one sprint he whipped YHC on at Kellytown stadium

Lukie would have given Usain Bolt a run for his money in the 100 yd dash

You know it is a good workout when everyone is covered in sweat like they had jumped in water. It wasn’t as smooth of a transition as I wanted from pond to parking lot but we got the job done.  It was a good push by all PAX in the heat to get this done.  Benchwarmer said on the way back that we never needed to use those damn weights again, while me and Groundblind were trying to figure how to use them in more Qs.

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