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Body by Winkles

Despite a Churchhill boycott, Red Rowzee being MIA, Stallion’s 3X streak of missing Q’s by YHC, Radar’s Fartsacking, missing woodsmen Hooker & Chainsaw, we still managed to have 14 PAX for some Body Building.  Guest appearance by Winkles aka Chippendale.

Conditions

Cool and breezy for June.

Warmup-Fundamentals

  • Squats, in/outs, plank jacks, merkins, jump squats x 20 IC
  • 8 count body builders x 10

MAIN Thang

  • 150 meter run
  • 25 squats
  • 25 in and outs
  • 25 plank jacks

 

  • 400 meter run
  • 25 merkins
  • 25 in and outs
  • 25 jump squats

 

  • 800 meter run
  • 25 8 count body builders

AMRAP for 30 minutes

Mary—banana/superman, v-ups, dollies, rosalitas, flutter kicks, boxcutters

Announcements—HH 530 Macs

DEVO

Shared a few quotes

"You have to push past your perceived limits, push past that point you thought was as far as you can go.” Drew brees

“Most people give up right before the big break comes—don’t let that person be you.” Michael boyle

“Success is usually the culmination of controlling failure.” Sylvestor stallone

“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.” Hugh jackman

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Rubberin’ In The Track

After spend many a early morning running from FarSight with the gang, YHC decided to go ahead and Q a workout. On our Tuesday morning run I mentioned to BodyBag that I was skipping the run this morning. He obviously told everyone at FarSight besides Windows who put in 3+ miles before 0530.(Yankee & Klinger were spotted as well, but disappeared before we got started)

Warm-up
20 IC SSH
20 IC Imperial Walkers
15 IC Little Arm Circles
15 IC Reverse AC
2 min Toe Tap Curb Hop

The Thang
Lunge w/ knee to ground slow pace to fence across track
Air chair on 6
Reverse Lunge w/ knee to grown back to curb
Air chair on 6
Mosey counter clock wise around track to far end near the school
Here 12 tires were waiting for the PAX
Sprint to opposite end of track w/ tire
Sprint in reverse back to starting point
Flutters on the 6
Lunge to fence
Reverse Lunge to tires
6" on 6
Jog to brick wall
15 Deep Squat Box Jumps OYO--- squatting at the bottom and top
20 Deep Dips OYO
20 Deep Derkins--- chest touching the curb
Back to tires
Tire Sprints forward and reverse
Flutters on 6
Forward & Reverse Lunges
Back to Wall
12 Squat Jumps
21 Dips
21 Derkins
Round 3 Tires Reverse then Forward Sprints
Mary
30 IC Flutters
20 IC Leg Raises

Count off
Name-o-rama
Announcements
RagTop passes the FS Rock off to BodyBag. A well deserving rock holder for(according to RagTop) being the only one to give Rags encouragements during workouts and not kicking him in the face. (yet)
Devo
Hebrews 12:1b-2a
"And let us run with perseverance the race marked out for us, fixing our eyes on Jesus."

Enjoyed it FarSight, I'll be back!
Maybe we can take the tires to the hill and roll them down it as Divac suggested.

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Farsight Beatdown

YHC has always been a big fan of the Farsight AO. There are so many possibilities. It’s a Q’s playground. So YHC took it upon himself to sign up for the last Q in May, leaving the Muthaship behind for a little visit to the hinterlands.

As soon as YHC rolled up, Bodybag started complaining about his sunburn, saying he couldn't put anything on his shoulders. YHC offered up ice as a curative and decided to leave the WarZone logs in his truck. YHC can already smell another Curahee workout delivery...

We started off with a little warmup. Slow Merkins are my favorite way to get a morning started. Very quickly it became apparent that some of the pax have trouble following direction. Goldilocks can't count and do merkins at the same time. Daisy Duke thought 25 reps was cute, but was mad when he found out we weren't doing 25 merkins with each arm. In a moment of the true giving spirit, Fall Guy offered to let Daisy Duke do some of his reps. Daisy Duke teared up a little bit at the gracious #Iam3rd offer, then put Fall Guy on his back and did all of his reps too.

Slow Merkins  x 25

We popped up and sank down into some slow squats. Windows started singing a BBD classic and swaying back and forth. Shogun was a little nervous at first, because he was right beside Windows, but Windows' voice was so melodious and his hip swaying so hypnotic that Shogun soon began to giggle like a little school girl. YHC had a little chat with Shogun afterwards to set him straight. The siren's song can be quite powerful, but we must resist temptation at every turn.

Slow Squats x 25

Monkey humpers are always a crowd pleaser. You can't do them unless they're in cadence. Right about 5 or 6 Little Jack began creaking like the Tin Man in Wizard of Oz, which Little Jack saw when it first came out. Goldilocks commenced to moaning, preferring to reenact the true nature of monkey humpers. YHC took a mental note to never visit the zoo with Goldilocks.

Monkey Humpers x 25 IC

Mosey to top of ramp

Audit evidently laid off the cucumbertinis over the weekend and got plenty of sleep last night. He pulled a true Blue Falcon and called out YHC for ending the deconstructed burpees in the down position. He screamed, yelled, flopped on the ground and sucked his thumb until we did some jump squats. The rest of the pax voiced their appreciation.

Deconstructed Burpees x 20

SSH

Squat

Donkey

Merkins

Donkey

Jump Squats per Audit

After racing down the ramp where Ragtop head-butted the concrete during the Fox, we landed in the pull up zone. Confusion and/or panic set in, as the pax had trouble understanding YHC's crystal clear instructions. YHC started speaking in single syllables for the rest of the workout. Little Jack kept taunting Bodybag about his Pine Ridge past. Little Jack has been spending quality time with Italian Stallion at the Prestwood pool, and they have been sharing notes. Bodybag offered to demonstrate some approved Highway Patrol takedowns, but YHC was having nothing of it. Nobody takes over YHC's Q, even for a worthy cause.

 

3 Sets Partner A 10 pull up burpees

Partner B squats and flapjack

Mosey to the Hill

YHC dreams about that Farsight hill. Warzone has many attractive features, such as easy access to concrete blocks and big logs, but we are not blessed with any topographical variation. The Farsight hill affords a unique opportunity to work in elevation. YHC wanted to capitalize on that and try out a new exercise at the same time. Roo kept pushing and shoving all the way up the hill. YHC thought he might need to put him in timeout. Knowing Roo spent 30 years in Germany, however, YHC wisely issued a yellow card and told Roo that if he flopped on the hill workout, he would be automatically ejected from the match. Several pax walked up to YHC and protested loudly, claiming Shogun, who happened to be Roo's partner, was tripping and slide tackling Roo on the way up the hill. They stood, mouth agape, as YHC refused to call such flagrant fouls. YHC is a college football fan, aka a fan of a real man's sport. No fouls recorded.

Backward lunge 2 steps up the hill then downhill burpee to top of hill.

Hand clap merkins x 20 at top of the hill and air chair to the 6.

Rinse and repeat x 15. A few of the exercises changed, but the suck remained the same.

Overall YHC was proud to see the Farsight pax working hard and putting out maximum effort, except for Daisy Duke, who cannot put out maximum effort at any F3 workout due to the fact that they are too easy. Daisy Duke once worked out with Chuck Norris. Only once, because Chuck Norris just couldn't hang.

Announcements:

The Fia anniversary is coming up next week. They need our help with pain stations,etc. Our convergence time is changing to an 0630 start to accommodate the ladies.

Devo:

YHC and his M hosted 18 people over the weekend, taxing YHC's patience and endurance. Other people and their life habits get on our nerves. We are called to be patient and long-suffering with others, as Christ is with us.

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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.

MOM

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

Announcements:

  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!

Devotion

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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3 times the fun

YHC hadn’t been to FarSight in a while and a few of the PAX reached out and asked if I would come lead a workout. Something about them missing me and wanting to hear about all my latest GORUCK conquest. I try not to let that stuff go to my head, but it’s kinda hard when you’re such a big deal and all. Anyway, we started out with a little warm-up and then off to the thang.

Warm-up:

SSH x20 IC

Windmills x20 IC

Reach-throughs x20 IC

I could tell that Divac was already feeling a little smoked by the warm-up because he started lashing out at YHC. While giving instructions on the first exercise of The Thang, YHC, mistakenly, said 11 reps instead of 10. Divac jumped all over YHC screaming nonsense about cluster Q and other gibberish. Being the level headed guy I am, I shrugged it off and made a mental note….

The Thang:

Exercise 1: 11’s

After warm-up, we moseyed over to the basketball court by the hill. Starting on one side, we did 11 Hartsville Hammers, ran to the other side and did 1 big boy. Each lap you decrease your HH by 1 and add 1 to your big boys until you are at 11 big boys and 1 HH.

*Note – During this exercise it should be noted that Linus complimented Divac on his new haircut.

Exercise 2: Jacob’s Ladder with Merkins

We lined up under the gazebo at the bottom of the hill. We lunge walked up the hill and did 10 merkins. After, you ran back to the starting point and then lunged back up the will and decreased your reps by 1.

*Note – Divac and Linus spent the duration of exercise 2 talking and half assing merkins only to tell YHC he should have planned something harder. You can lead a horse to water, but you can’t make him have a good form gentlemen (Trademark of Stallion Quotes)

Exercise 3: Track Count-down Merkins

After Jacob’s Ladder we moseyed over to the track by the entrance and lined up. We started with 10 merkins and ran a lap on the track (~400 meters) and decreased by reps by 1. Time was called for Mary.

Mary:

Dumper’s “Single Double Core”

1 Flutter kick IC – 2 Leg Raises – 6 LBCs

Then double the counts (next rep 2/4/12) all the way to 16/32/96

*T-claps to Purdy Mouth on getting back in the game after having to be out so long. However, I did notice that he was sleeping during Mary…what the hell man!

In all seriousness, great push out their today gentleman. It was a pleasure to be your Q this morning.

Devo:

I read a quote from The Weight of Glory by C.S. Lewis. It’s pretty long, but please take the time to read it.

“In speaking of this desire for our own far off country, which we find in ourselves even now, I feel a certain shyness. I am almost committing an indecency. I am trying to rip open the inconsolable secret in each one of you—the secret which hurts so much that you take your revenge on it by calling it names like Nostalgia and Romanticism and Adolescence; the secret also which pierces with such sweetness that when, in very intimate conversation, the mention of it becomes imminent, we grow awkward and affect to laugh at ourselves; the secret we cannot hide and cannot tell, though we desire to do both. We cannot tell it because it is a desire for something that has never actually appeared in our experience. We cannot hide it because our experience is constantly suggesting it, and we betray ourselves like lovers at the mention of a name. Our commonest expedient is to call it beauty and behave as if that had settled the matter. Wordsworth’s expedient was to identify it with certain moments in his own past. But all this is a cheat. If Wordsworth had gone back to those moments in the past, he would not have found the thing itself, but only the reminder of it; what he remembered would turn out to be itself a remembering. The books or the music in which we thought the beauty was located will betray us if we trust to them; it was not in them, it only came through them, and what came through them was longing. These things—the beauty, the memory of our own past—are good images of what we really desire; but if they are mistaken for the thing itself they turn into dumb idols, breaking the hearts of their worshipers. For they are not the thing itself; they are only the scent of a flower we have not found, the echo of a tune we have not heard, news from a country we have never yet visited.”

It’s easy for us to think/say, “Man I wish I could go back to when X happened. That was great”, but what Lewis says here is that if we go back to that time/place/event that gave us that feeling, it would just be a reminder of it. It’s not the “thing” that made us feel what we want to go back for. It was something (God) moving through that moment and speaking to our heart and a specific need that we may or may not have known we needed. My prayer following the DEVO was for us to have the wisdom to see God moving through these moments and recognize him and to be made aware of his presence.

 

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10 for 11’s

Another slim spring break crowd of 10 showed up for some 11’s on the tennis courts.  Pathfinder and Benchwarmer aka Thelma and Louise are leaving their mark all over Florida.  As for the Churchill gang, Barfly has turned into a Revolution junky, Lucky Charm's HC last night turned soft real quick after hooking up with EasyOut, and Pinocchio is following Tater Salad's 3 step fitness plan:  Sleep, drink, eat.  Stallion caught strep throat while breastfeeding Thor and a tree fell on his car after lightning destroyed his alarm clock.  Not sure what Stepshow's excuse is.  Hooker isn't welcome back after the farmer carry Q.  Radar is about to have as many grandkids as EPO has children.

Warmup

Random reps of SSH, windmills, Imperial squat walkers

Main Thang

Mosey to the tennis court for 11’s

  1. Burpees/balls to the wall with sprints (when done 11 pullups, plank on the 6)
  2. Air Squats/jump squats with lunges in between (11 pullups air chair on the 6)
  3. Leg raises/LBC’s with frog jumps in between (when done 11 pullups)
  4. Due to lack of time and Bowtie bitching about how hard the tennis courts were, we skipped Rd 4 merkins/CDD and bear crawl

With playground curb:

  1. Feet on the curb step down and back up kinda like a mountain climber
  2. From plank position, Hands to curb, hands to ground

Mosey back to splashpad.

Burpees with curb hop on the 6.  Thanks Bowtie for the flag drop penalty.

Mary

Random numbers of Flutter kicks and v-ups

COT

Count off, Name o rama

  • HH tonite at Mac's
  • Mudrun 5/20 sign up!!
  • Christmas in April 4/29

Devo

Shared a little about the legacy of Mr. Kirk Dunlap who passed away yesterday at age 95 which led me to find the link below.

http://www.allprodad.com/10-ways-to-be-remembered-100-years-from-now/

Moleskin

  • Not sure what animal Winkles was simulating during frog jumps.
  • Woodchip and EPO seem to have bonded during the lunge walks.
  • As usual Chainsaw put in a great effort for 29 minutes
  • Thanks Woodchip for repeatedly reminding YHC that i basically tied for last in the Spartan Race.

Aye!

Groundblind

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Stooopid Beatdown

Conditions:  58F, Clear – perfect

Commentary:  Earlier in the week, YHC checked the Q schedule for the Pre-Easter Saturday convergence and noticed that no-one was listed.  Recalling that last Saturday, the Great Hartsville F3 Region only posted 8 faithful Pax, YHC figured that the turn out would be lower and thus - low pressure.  Many would be out of town or otherwise occupied with the holiday weekend.  How hard could this be?

Much to YHC's suprise 18 faitful Pax took the DRP and posted for a beatdown mix of running and pain stations.  While no FNG's posted we welcomed back BagBoy and W-4.   YHC had intentionally planned more than enough for the Pax and since mummblchatter discract's YHC's cadence calling - much running and OYO work was in the plan.  For #accountability we would work through the session in partner-pairs  #battllebuddies

Disclaimer and Warm Up

  1. SSH X 20 – IC
  2. IWs X 25 – IC
  3. Windmills X 20 – IC
  4. 5 Burpees OYO
  5. One lap around war zone – stop at each corner: 15 merkins, 15 air squats, 20 merkins, 20 air squats

The Thang:  Each Pax gets a partner and a cinder block or cylinder.  The partner team would run between the two pain stations that were set up:  Pain Station #1 was at the War Zone with Cinder Blocks and Pain Station #2 was at the planters on Carolina Ave by the Y.  We started with each partner running from the cinder blocks to the planters in opposite directions around the block.  Partners were to meet at the planters to complete exercise 1 and the prescribed reps - but they could not start until both partners had arrived at the station.  Once exercise 1 was completed, partners would continue around the block in opposite directions to the cinder blocks to complete exercise 1 and prescribed reps.  Same rule applied:  Don't start until both partners are present.  Then - rinse and repeat until each pair got to the end of the exercise list or when we ran out of time.

Cinder Block Station

  Exercise Reps
1 Curls 40
2 Overhead Press 35
3 Chest Press 40
4 Goblet Squats 40
5 Kettle Bells 30
6 Burpees 20
7 Flutter Kicks – 4 count 40
8 Leg Lifts 25
9 Freddie Mercuries -4count 40
10 Big Boy Sit Ups 40

Planter Station

  Exercise Reps
1 Decline Merkins 35
2 Tricep Dips 35
3 Step Ups 35
4 Plyo-Incline Merkins 35
5 Carolina Dry Docks 35
6 LBCs 40
7 Box Cutters 40
8 Mountain Climbers – 2 count 40
9 Plank Jacks – 4 count 35
10 Lunges – each leg 35

YHC ended up with GroundBlind as his partner.  The man-beast nearly killed me with his no-stop, 110% all the time, take no prisoners performance.  A few times, I heard him mutter "come on old man, we haven't got all day."  Nevertheless, despite YHC acting as Groundblind's flesh anchor, we quickly  pulled out in front of the pax and led the way followed closely by several other teams.  Throughout the session, YHC enjoyed meeting other pax running between stations and hearing words of encouragement like:  "Dumbest Q ever,"  and "Where did you get this idea?"  Judge Judy nearly took YHC out 3 or 4 times when passing with his rugby moves.

We made it to exercise #8 before YHC called time and signaled to the Pax to return to the COT.

6MOM - Pax did Flutter kicks on the 6 and then, we finished the hour:

BBSU X 20 - IC

Flutter Kicks x 25 IC

Merkins X 25 IC

Announcements

  1. MudRun is in May – sign up – join a team. This is the SuperBowl of F3.  We have 26 signed up so far...
  2. Benchwarmer commented that we need to try to minimize the wear and tear at the WarZone. We need to start forming up at the far end of the field to reduce damage to the grass.
  3. 3rd F – April 29th Christmas in April - still need volunteers - Contact Italian Stallion
  4. Fudger needs our prayers - he heads to imminent death at the Greenville GoRuck Tough next weekend.

Devotion:  Easter Is for Second Chances

By Greg Laurie - Apr 8, 2011

But he said to them, "Do not be alarmed. You seek Jesus of Nazareth, who was crucified. He is risen! He is not here. See the place where they laid Him. But go, tell His disciples—and Peter—that He is going before you into Galilee; there you will see Him, as He said to you."  Mark 16:6-7

Do you need a second chance today? On the first Easter morning, Peter needed one. There in the Upper Room, he had insisted that he would never deny Christ. But just as Jesus had predicted, Peter not only denied the Lord, but he denied Him three times. The last glimpse Peter had of Jesus before His crucifixion was in the glow of the fire in the high priest's courtyard, where he actually made eye contact with Jesus. And then he went out and wept bitterly.

What kind of look do you think Jesus gave Peter when their eyes met? Do you think it was one of those I-told-you-so looks? Do you think it was one of scorn, as if to say, "How could you betray Me?" I don't think it was either one. I think it was a look of love, a look of compassion that said, "I still love you, Peter." And I believe that is why Peter went out and wept bitterly. He had failed the Lord so miserably. He probably thought there was no hope for him.

But then a message went out from the empty tomb that Jesus had risen, followed by these instructions, "Go, tell His disciples—and Peter. . . ." It was not, "Go tell the disciples, including Peter, James, and John. . . ." It was just Peter, because Peter needed a special word of encouragement.

Do you need encouragement today? Maybe you have fallen short. You didn't plan on it, but it happened. And like Peter, maybe you ended up with the wrong people in the wrong place at the wrong time, ultimately doing the wrong thing.

God gave Peter a second chance. And He will give you one, too—because Easter is for the person who needs a second chance.

Moleskin:

Great work by all Pax as each man pushed for his partner.  The total block length is about 1/2 mile.  So each pax ran between 3 and 4 miles in about 40 to 45 minutes.  Several pax probably sprinted or ran hard for each quarter mile half-block run.

Aye!

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Breaking Bad and Starting New! Meaning behind the Numbers

 

Conditions:  Dark, 60 degrees

Warm Up:

YHC wanted to expel some wisdom, and knowledge on the PAX so he informed the PAX that today is about more than working out, it’s about creating new habits, and how numbers can have meaning.

I have been posting numbers to the FarSight group for the last several weeks, with the final post this morning being 21.  More to come on the numbers!!  There was some mumble chatter as the around these random posts of numbers but we quickly moved into the exercises.

9              SSH

31           Pennington’s

21           imperial walkers

After this brief warm up, we moseyed over to the wall.  Here I laid out some more information for the PAX.  I asked them what do they believe is the number required to create or break a habit, i.e. the number of days you must repeat something in order for it to become a habit?  They shouted 21, two weeks, three weeks, and some other stupid stuff, mostly coming from that TARHOLE Divac.  I want to take this opportunity, since it was my Q, and my Backblast, to inform Divac that the real Carolina is coming for his baby blue ass, and it will be kicked and embarrassed on the court!!! Hope they don’t lay down like he did today!!!!

Back to the PAX:  I shared this with them.  Creating new habits, typically means breaking old habits….Hopefully turning bad into good.  Some experts say it takes 21 days to create a new habit. This was/is a popular thought that came around in 1960 with a book by Maxwell Maltz, called Psycho-Cybermetics.  A Self-help book.  Not everyone agrees.

In light of that we are going to run around this parking lot 21 times.

The Main Thang

PAX were informed we would be completing the following exercises and reps for each, and in-between we would be running a lap around the parking lot, a total of 21 laps.  OH the groans and moans that followed made some of the Pax think it was thundering and that perhaps YHC would be cancelling the workout due to a storm on the rise such as was done on Tuesday by the not present Little Jack.  He must have still been a little scared to come outside and play…

So we began.

31           Pushups

31           Dips

31           Mountain Climbers

31           Jump Squats

31           Incline Pushups

9              Burpees

31           Donkey Kicks

We finished the first set of 7, and I again took the time to share some info:  I wasn’t planning on doing this….But Goldilocks was apparently struggling with the work and requested I speak, and I think Judge Judy rumbled some incoherent mumblings about sucking workout, if I would have known I would be running I would not have come…not sure there. But he and Divac must have been having some P200 PSD!!!

So I shared the following:

Truth is, I think no one knows how long it really takes, if you do a Google search on how to break a bad habit you will see,

5 unexpected ways to do this—

3 easy steps                       10 Ways to break

13 steps—                           27 proven steps

12 Strategies                      3 scientifically proven

Now we begin the Next Set, and doing 21 reps with a lap in between.

We managed to finish the second set of 7.

Goldilocks again requested some more information, I think he just wanted me to talk so he would not have to work……He skipped out on the P200, had been in Greenville all week, he should have been well rested…He called for a 10 count before I could begin imparting some knowledge on the PAX:

Once done with ten count I shared the following:

As mentioned there seems to be a lot of ways to break or create a habit but…..

Ultimately it comes down to YOU.  Most of the above mentioned google ways reference having the following: 1. Motivation, a reason, the desire.  2.  Then picking a time, starting point.  3. Mental toughness, that I can attitude, will power.

So we were now ready to start the 3rd and final round.. Time was running tight.

21 reps and a Lap, let’s go!  Judge Judy, “wait the reps need to come down”, No I say suck it up lets go.  We have the motivation, we have the starting point, and together helping each other we have the can do attitude….he didn’t but it, but sucked it up and began.

So we started, with the completion of each lap Goldilocks was constantly updating the group on what time it was: its 6:07, next lap its 6:09, 6:11, and its 6:13!!!!! For my Citadel brothers out there, it was like having a Time Check Knob in my ear!!! That poor guy was really ready to be done.

Due to clock issues (and the persistence of Goldilocks) we came up three laps short, and headed back to the flag to circle up!

I rearranged the circle time and went straight into the meaning of the numbers and devotion!

Devotion:

The Pax were aware that over the course of the last several weeks I had been posting some what they thought were random numbers to our chat group!  I informed them that I was posting the numbers to the web site to hold myself accountable, and in a way allowing them to hold me accountable.  I am now telling you about it in the hopes that you will continue to hold me accountable!  What and Why did I need to be held accountable?  I told them that on march 9th I made a decision to stop a bad habit, “chewing tobacco”, I habit that I had done for 31 years, and today marked the 21st day that I had gone without using any.  This was also to let them know that if there is something in your life that you want to change, it is possible, it can be done.

What does the bible say about Habits?

The bible does not specifically speak of “Habits” as such.  However, much is said about the meaning of the word: “a thing done often, and hence, usually done easily; an act that is acquired and has become automatic.”  We all have habits, whether good or bad.  However, for the Christian, the whole of their lives is one of being transformed by the renewing of our minds (Romans 12:2).  This implies exchanging old (bad) habits for new (good) ones, in order to please the Lord.

Regarding habits pertaining to health issues, such as taking drugs, smoking, drinking, sexual immorality, etc., we are told, “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?  You are not your own, you were BOUGHT at a price.  Therefore honor God with your body” (1 Corinthians 6:19-20).

What do the numbers mean….

Well 21, as of today I have been married for 21 years

31 The number of years I chewed tobacco

9th grade is when I started tobacco

9 March ninth is the day I quit tobacco

21 as of today 21 is the number of days I have been free of tobacco

Ultimately it comes down to YOU.  Most of these reference having a motivation, a reason, the desire.  Then picking a time, starting point.  Mental toughness, that I can attitude, will power.

When then counted off, had name-o-rama, and named our FNG Thomas Green “Rain Check”.

Asked for prayer requests and we prayed.  Prayed for Ragtop (health issues) and Divac (knee), and for all Pax present and absent.  In prayer we reminder each other that we can do all things knowing Jesus walks with us, and HE will help us if we are truly doing it for Him and his glory!!

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Team Upward Palmetto200

Van 1
Scout-Driver
Audit, Poodle, LubeJob, BlowFish, Rerun, ShortCircuit
Van 2
PowderBoy-Driver
Dumper, Stallion, WaterBug, BodyBag, PaperBoy, Spackler

The night before a big event always lends itself to little sleep. WaterBug proved this by going to sleep at midnight only to be back up at 0130 ready to hit the road. The team met at the WARZONE at 0400, loaded up the supplies, and hit the road. We were prepared with 3 dozen bananas, tons of peanut butter, and multiple cases of water. Everyone was nervously chatting and joking until about Camden on the Interstate. They might have kept on, but I fell asleep thanks to the smooth driving skills of PowderBoy and the hypnotizing rattle of the doors on the van. The next thing I know is that we are at the start. Both vans unload with the majority making a B-line to the Latrine as PaperBoy calls it. Now we weren't first in line obviously by the passing of striking paper going on under the dividers, but it all worked out.

After a few minutes WaterBug gathers us up for a team pep talk which must have worked for Rerun. Rerun was our first man out at 0630. Now I know VAN 2 had talked about kills, but not real sure Van 1 did. At the starter's command Rerun was off in the lead. Granted there were 20+ other people with him that he could of smoked, but just felt like leading all the way.
Van 2 tells 1 that we will see them at the exchange, and head off to kill banana fosters pancakes, blueberry pancakes, and a couple of dozen eggs, and plenty of pork. We then head off on the route. We meet up at the end of Leg 2 to see how things are going. LubeJob blows in after 10.5 miles at a sub-8 minute pace. That's when it starts to set in that these boys aren't here just for the trophy. These boys came to play!

Fast-forward up to Leg 7 starting zone Van 2 is ready to get this party started. After Dumper(YHC) made the van pull over because after all those pancakes my ass was starving. Surely it had nothing to do with all that sugar in the pancakes. Poodle, who hasn't ran consistently for months shows why it's good to be young by smoking his 6.25 leg. Side note from Audit- Scout pulls up beside Poodle in the van and cheers him on by saying "come on man only 2 miles left". Actually he still had 4 miles to go. Poodle's reaction when he finishes huffing and puffing "2 miles my ass".

Van 2 is on the course with the speed goat ringer brought down from Travelers Rest, SC "Spackler" and he's been eating some secret concoction of brownies, cookies, and other stuff. All runners are on course at well below their listed race pace. Our fearless leader starts wondering if we could possibly get held up for being too fast on the course.

Leg 11 was handed over to The Italian Stallion who took off like a rocket. We check on him 2 miles into the run and he's got it on cruise control, but is slightly miffed due to the head wind he was catching. YHC tells him "you're doing great Rocky. The wind is about to change when you take the next left." It changed alright, directly into his face.

On to Leg 12.(BenchWarmer's favorite) YHC had been ready to go since about 0400. It's now 5pm. That's a long day to wait for a run. We're used to doing it in the dark. What YHC had expected was many people on the road to dial in and chase down. What YHC had not expected was only seeing 3 other runners for 7+ miles. I came out the blocks fast, and got 1 kill with in the first half mile. Set sights on #2 who is about 50 yards ahead of me. I chased that dude for 7 damn miles, and never caught him. Also, who knew that the entire leg was uphill the entire distance.(Just ask BA, he will verify that) I was going to speak to him after the exchange in Santee State Park but I couldn't catch him them either. He wasn't built like a runner, but buddy he could motor. Van 1 back on the course. They made mention of how nice the hotel rooms were, and how showers felt good.

There is nothing like running 7+ miles, hoping in a van, and heading directly to a BBQ restaurant to eat. About now is when it sets in that YHC is number 1 out of the van next. Finally we make it to the hotel for R&R. IYAFYL also comes into effect when towels are at a limited supply. Showers are had and that bed was nice for an hour. I will say PaperBoy asked to crawl in bed with YHC but when I woke up he was gone. Something about snoring but I didn't hear a thing. Stallion claimed a sofa at some point, and bitched when we told him we needed to go.
At some point Stallion and BA got into some kind of personal battle about running Leg 23 and who would win. We had done the math and were expecting IYAFYL to be closing around that leg possibly even passing us. Rocky said he'd push Holt into the ditch before he got passed. Hahaha

Round 2 Van 2 (Van 1 heads back to the Hotel)

Stallion crawls in way back and falls immediately back to sleep.(6 miles running is not 10 miles of rucking)
YHC was pumped for this leg. It was dark, it was cold, and perfect for running. You know running is fun when you can see your breath, but after about a mile I thought it was getting foggy. It turns out there was a large forest fire going on and I was running right through the smoke. Nice. I pass off to WaterBug for his 9.75mi.

All things are clicking along smoothly. We run Legs 19, 20, 21, and start 22 before we have to wake Stallion up from his "3 kids under 4yrs old" coma which comes with plenty of gas. He's rested and excited. While getting ready he starts telling a story of some sort when we hear 83! Team 83!! 83!!! Then "Oh shit! From Stallion. It's BodyBag yelling after he's finished his leg looking for someone to pass off to. The volunteer lady told BodyBag "I guess you're getting a break since the other guy is not here."

At this point we see IYAFYL blue bowtie glowing in the dark. They had found a nice quiet area to park and sleep. That is until YHC rolls up and snatches the door open startling the crap out of LoveBug.

So about 2am-0200 PowderBoy texts Van 1 letting them know that we are way ahead of pace and to meet us at 4am-0400. Someone calls them around 0300 with no answer. HMMMM We finally hear from Audit. They are about to leave the hotel due to A. not setting an alarm or B. not hearing alarm. We have Spackler on the course with fire coming off his Hokas. The conversation immediately turns into "they'll never make it". A rash of texts and calls go out figuring which leg to meet at and whether they will make it. WaterBug man's up since just finishing a 10 mile leg and jumps out on Van 1's 2.4mi Leg. This being Leg 25. Somehow the info got crossed up and Van 1 went to exchange 23/24 at Wadboo boat landing and is waiting there. 1 more call goes out to get Van 1 to meet us at exchange 25/26.

Van 1 comes in with tires screeching and BlowFish flying out. He gets the band from WaterBug and takes off. Only to be called back because he has no vest on or head lamp. He gets set and promptly tears off down the road. On the wrong side with vans dodging him from behind.

Some routes were redistributed in order to get 3 Legs each, and we were off the elementary school so Stallion could get his damn chicken biscuit that he'd been asking for since Lexington, SC. We get to the staging area when Stallion realizes something is different with his shoes. Apparently after 6 hard hours of sleep and dressing in the dark he had put on 1 of his shoes and one of WaterBug's. He said that's the best his feet felt the entire trip.

Fast-forward to the last leg. I hand off to Spackler and he's gone. We jump in the van and haul it across the bridge to the finish. We are looking for Spackler while driving and never see him. We get to the finish, figure his time, and walk to the turn at the end. No Spackler. Then we start with the "He was ahead of that guy", "He left before that guy". Where did he go? Finally we see him coming. He's still digging hard. We all cross the finish line together and he says I got lost. He missed 1 turn coming out of Charleston. He realized this when he looked around for the bridge and it was behind him. He then proceeded to stand in the street stopping cars and asking for directions. Luckily avoiding being shot in the neighborhood he was in, he got directions and headed to the finish. Last leg 4.31 miles, Spackler's last leg 7 miles.

We made it! No major injuries if you don't count LubeJob twisting his ankle getting out of the van. Must have been on a beer run.

All Hartsville PAX are on hand minus 1! We are waiting on the last IYAFYL runner! The anticipation was great! The guys were all talking- "Where is he?" "How much longer?" Then his wife and children show up with signs. Then other PAX wives and children show up. No one wants to miss this! I'll go ahead and say that tears were flowing from grown ass men waiting on this finish.
BOWTIE rounds the corner heading to the finish with his kids falling right in with him, and his IYAFYL team right behind! It was a site to see for sure, and YHC was proud to be there.

Proud of all 28 men that participated. Next year should be a blast!

Notable quotes from trip---

"Next year let's have a 9 man team"
"Nobody told me there was a bridge!"
"Where's the latrine?"
"You think she needs help with that sunscreen?"
"You're lucky I'm not in the ditch, in the fetal position with my thumb in my mouth."
"Catch that guy!" "Shit I've been trying for 3 miles"
"There's a latrine."
"Where'd LubeJob and Blowfish go?"
"Hey LubeJob you got anymore of that special lube?"
"Where's Rocky, never mind he's sleep."
"Latrine is right behind us."
"That girl will make you think bad thoughts."
"I want that damn IOP Bridge leg again next year. I'm gonna smoke that bitch."
"Hey can you pass me my ruck?"

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Lightning Strikes!

Weather –

Nice refreshing 60 degree morning, much of the sky was stars but off in the distance were a few flashes. Wall-E assumed it was paparazzi following him around Hartsville again. However, Krispy Kreme (back from the outage) knew the pictures were being taken because he was back and in the kilt! As the workout progressed the flashes grew closer making for an interesting commitment at the Warzone. The storm brought back a few originals, back to where it all began, The Muthaship!!

Warm Up

Side Straddle Hops IC – 20 reps

Reach Backs IC – 20 reps

Windmills IC – 15 reps

Imperial Walkers IC – 15 reps

Little Penningtons IC – 15 reps (front and back)

Arm Circles – random count

 

The Thang

Mosey over to the parking lot for agility training. Using the painted lines for parking spaces, each Pax claimed their line.

Side hop over the line as fast as possible – 20 seconds (3 rounds)

20 regular merkins – Rnd 1

20 wide merkins – Rnd 2

20 diamond merkings – Rnd 3

Front to Back hop as fast as possible – 20 seconds (3 rounds)

5 burpees for all 3 rounds

Lap around the field just for a break – Lovebug and Wall-E tried to be smart and run only around the blocks we had laid out for a future beating. YHC quickly redirected them to the longer route.

High Knee Side Hop as fast as possible – 20 seconds (3 rounds)

20 donkey kicks for all 3 rounds

During this set, we were delighted by a few late comers. Divac, Audit, and Little Jack escaped from Farsight (or Farsight quit for the day) and returned to the Mothership for a better more intense beatdown. We greeted them with a few comments but nothing slowed down and they were expected to join right in! Divac was a little extra excited to see Belding. I’m not real sure but I think it has something to do with UNC headed to the Final Four and Duke has been at home for a couple of weeks eating a bologna foldover and watching HeeHaw.

Later we overheard Farsight talking about how different the beat down is at Warzone. Pretty sure they will be back now that they broke a sweat again!

Jump squats – 20 seconds (3 rounds)

20 incline merkins – Rnd 1

20 decline merkins – Rnd 2

20 regular merkins – Rnd 3

This is where the fun began. During the last set of squat jumps, Little Jack was still trying to figure out what is happening and lightning struck the Warzone. The flash was right near the field and that was it. The Pax began to walk around wondering why this beatdown was being disturbed. Little did we know, Wall-E came to the rescue. “To the Y!” he yelled, “they have to let us in.” We had to regroup and put all the blocks back and then we all hit a mosey (well most of us) to the Y. We stormed in (no pun intended) like we owned the place and made our way straight to the gym. A little mumbling from the Farsighters hoping they could go home until Belding put a stop to it by motivating through suicides.

Partner Work

Partner A: Suicides down the Court   Partner B: Wall Push-Ups

This was the point where running through the rain and then immediately working out in a gym resulted in a more challenging wall push up, core got a good workout!

Partner A: Suicides down the Court   Partner B: Mountain Climbers

Partner A: Suicides down the Court   Partner B: Flutter Kicks

Partner A: Suicides down the Court   Partner B: Animal crawl of your choice (bear crawl was very popular at this point, Green Acres had all kind of animals going on, Effe, in the spirit of the rain began the trend of the duck walk)

Mary

25 LBC on own

25 Flutter Kicks IC

25 Hartsville Hammers IC

25 Big Boys

Announcements:

New Quarterly workout on Wednesday with Red Rowzee being the Q. 5:30 start, be there to find out how you progress through F3.

Prayers for Squat and his mother. Scott Beasley and his mother.

Devo:  Events in life happen for a reason.  Often a correlation exists between our past and the way we live and treat others.  We should utilize past experiences to validate our service to others.  God can create a purposeful future when we examine our past.

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