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Up The Pyramid

Being that YHC is a little beat up from the many #CSAUP’s he has dominated over the past 2 months he decided to pick up the Q at #BrickCity and again bring that workout back to it's roots with more lifting and less running.  Today's theme was #SunsOutGunsOut and only the strongest of F3 Pax (plus Fudger) took the #DRP and got better this AM.

Conditions: A brisk 44 degrees. Cool enough for a jacket at the start but even though YHC promised no running the outer layers quickly came off as the gun show commenced.

Warm Up

  • Merkin x 10
  • BBS x 10
  • Tempo Merkin x 10
  • LBC x 10
  • Wide arm Merkin x 10
  • Reverse Crunch x 10

Mosey to brick pile. Grab a block and 2 bricks

Main Thang:

Pyramids 5, 10, 15, 20

  • Curls & Overhead Press
  • Curls & Tricep Extension
  • Chest Press & Decline Merkins
  • Curls & BBS
  • Curls & Reverse flys
  • Chest Press & Incline Merkins
  • Curls & Hartsville Hammers (2 count)
  • Curls & Upright Rows

Mosey back to parking lot

Devo

“Don’t let routine become religious” - YHC commented on some recent thoughts he had during "morning quiet time". Scheduled time with the Lord is good...unless it becomes religious. By religious I mean without heart and just going through the motions. This activity is actually unholy and should be avoided at all cost.  YHC realized he sometimes falls into this religious routine and encourages all Pax to seek the Lord's presence constantly throughout the day in small and big ways.

Naked Moleskin

  • Judy talks a lot...like a lot a lot...he wouldn't shut up! But truth be told it's just a testament of his strength because he's sure as hell not short cutting any of the exercises.  Sorry Judith, I will try to push you harder next time.
  • Windows is a BEAST. But i'm sure you knew that already. The new poster boy of F3 ran 3.5 miles to the workout then was throwing around that cinderblock like it was nothing! Although I do think I saw him bumming a ride from Paperboy to get back home after the workout...
  • Has Eisenhower been given the rock yet? Cause this kid is on fire with adding Currahee and now Brick City to his weekly routine. #Strong
  • Paperboy again was begging me to come back to work for him...something about a 10% raise as long as I didn't put together another beatdown like today! When I told him no he threw his 18 GRT patches in my face and called me a pansy. Sore looser...
  • Benchwarmer was without a doubt the star of Brick City today. His 12 mile run before the workout and added difficulty of curling 2 blocks at a time made the rest of the pax drool with envy. Also his comment about covering the HH bar tab this week of every Pax who posted this morning just shows you his 2nd and 3rd F are just as strong as his first.
  • All of the above points are probably definitely not true...the Brick City crew was yet again an amazing group of men to start the week with.

GO EH SOMEBODY

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Uplifting Experience

Conditions:  39F, Partly Cloudy, Cool, Dry and Dark - it was 0530...  what did you expect?

Commentary:  YHC recently suffered a life event - turning 55 and decided that the best way to mark the occasion was to Q a couple workouts - thus signing up for Curahee on 3/3 and Brick City on 3/6 to do some of my favorite thangs.  I really enjoyed suffering with the 12 faithful Pax who took the #DRP to join up in the gloom with an old man....  YHC's 2017 goal is to be able to perform 20 pull ups and 20 chin ups with good form.  No time is better than now to get started.

Disclaimer and Warm Up

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

The Thang:  Mosey to Brick City – head of Parking Lot and Bear Crawl to each of the 4 lights – 10 Merkins and Keep Crawling.  Since some of the pax are younger and faster, crawled past the 4th light to to the end of the light - thus complaining when the Q stood up at the 4th light when the 10 merkins were done.  Attention to detail!

Each Pax gets one Block - form circle for IC excercise:

  1. Curls X 30 IC
  2. Chest press X 30 IC
  3. Upright Row X 30 X IC
  4. Squats X 30 IC
  5. Overhead press X 30 single count

Rinse and repeat with 20 reps - thanks for the heckling and constructive criticism, but it really hurt when you compared my Q to Stallion's "Cluster Q"...  #haters

Put Blocks away and Indian run to playground - this was one of the best performed Indian Run's that I have seen F3 Hartsville conduct - all was going splendidly until Wall-E decided to race YHC when it was his turn to sprint to the front....  (not showing respect for his elders.)   #whippersnapper

Each Pax gets a partner:

  1. Partner A: 10 Pullups while Partner B does Decline Merkins
  2. Partner A: 10 Chin Ups while Partner B does Dips
  3. Partner A: 10 Burpee Pullups while Partner B does Decline Merkins

Indian Run back to the clinic

6MOM

BBSU X 20 - IC

Box-cutter X 20 IC

Russian Twists X 25 IC

Flutter Kicks x 25 IC

Announcements

  1. Trent Hill Foster Home service project on Saturday March 11 at 10:00.  (T-claps to Pathfinder's enthusiasm last Saturday when he showed up - one week early.  You shoulda' gotten an F3 tattoo while you were waiting.)
  2. P200 coming up – still need drivers - at least one
  3. MudRun is in May – sign up – join a team. This is the SuperBowl of F3.  Arnold is the Q
  4. 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.
  5. April 8th – F3 2.0 campout at Arnold’s Farm
  6. T-Claps to Sneaky Pete and Pathfinder for posting at BC - hope you come back

Devotion

Proverbs 17:17 “A friend loves at all times, and a brother is born for adversity.”

A friend loves at all times…when we are down, when we have sinned, when we fall, and when we fail.  When we fail, a friend’s love never does.  I believe that God causes certain people to come into our lives for times of adversity that we will most assuredly come.  As the saying goes; “A joy shared is doubled, a sorrow shared is halved.”

Moleskin:  It's been about 2 years since YHC began his F3 experience and I have to say that in the past 2 years, I have met and enjoyed the friendship of more men than in the previous 15 years of living in Hartsville.  F3 is truly a a community of men who support each other, challenge each other and hold our brothers accountable.  Each of you have made an impact on my life.  #ISI

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Beat The Brakes Off

Warm-up

20 Monkey Humpers
10 Merkins
10 Flutter Kicks

The Thang

Pretty simple. Mosey to the brick pile. Begin Tire Flip Burpees rotating PAX through the line of tires. Once at the end one free PAX attacks the other with kicks and punches while he defends himself. Then rotate and flip-flop. Coming back we did a different technique. It was pretty much a AMRAP for 30 mins. Billy Blanks ain't got nothing on us. At time, we put both the techniques together and rolled each other in the grass. Mosey back.

Mary

100 LBC
50 Flutter Kicks IC
50 Merkins
100 LBC

The PAX had fun. They forgot about the fact they had done over 100 Tire Flip Burpees. It was a good strength and cardio workout. I gave them some good training and a testosterone boost. Good sport and fellowship. I got motivated.

Aye!

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Right Amount of Suck

Warm-up

10 SSH
10 Monkey Humpers
10 Merkins

The Thang

200 yards of “I am up. They see me. I am down.” Worked in Low Crawls and Bear Crawls between bounding elements.

Mosey to BC to find Tractor tires already staged. Flipped tires 100 yards plus.
2 x 40 yard sprints with smaller tires.
50 Merkins after each sprint.
2 x 40 yard tire pulls with smaller tires.
25 Derkins after each pull.
2 x 40 yard sprints with smaller tires.
50 Merkins after each sprint.

100 LBC
25 Flutter kicks
Chain of Man
100 LBC
25 Flutter kicks

Mosey back to ORP.

Mary

25 BBS

Devo

Harped on the need to react to situations as a team and help share each others burdens.

Barmaid spilt merlot 3 times. It was a good time.

Aye!

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BrickCity Goes to Work on the Pyramid of Death!

9 faithful pax emerged from the foggy gloom to start the third week of 2017 right. YHC was up front. It was going to be tough. It was going to suck. Like the Hebrews in Egypt, they were going to pray for deliverance. The pax were going to take on the Pyramids of Death. While some wavered, all remained to take up the challenge. Here is what happened:

Disclaimer
SSH IC x 25
Big Mel’s aka Carl Pennington’s IC x 25
Imperial Walkers IC x 25
Mercans IC x 20

Mosey
Thus began the Pyramids of Death (PODs)

POD 1
20 Brick burpees
30 Man-maker Mercans (lifting a brick with each arm on the up)
40 Mountain climbers
30 Man-maker Mercans
20 Brick burpees

For a little break we did Banjo bear crawls.

POD 2
20 Single count air squats while holding a block in the overhead press position
30 Imperial walkers while holding a block in the curl position (Judge Judy did curls, because he is 26 and like a new puppy)
40 Lunge with block in OH position
30 Imperial walkers while holding a block in the curl position
20 Single count air squats while holding a block in the OH position

Final round of Banjos.

Mary
Box cutters IC x 25
Flutter kicks IC x 25
Hundreds
Countoff & Name-o-rama

MOLESKIN (notes from Benchwarmer):

-- Little Jack announced that 3 pax trekked to Camden for their Big Bang. He told us what a great event it was and how inspiring it is to see the F3 banner being carried forward. He then proceeded to tell us that the Qs sucked and when F3Hartsville Q's on 1/28/17 it will be a lot better, as long as F3Florence stays out of the way

-- Barfly led some plank exercises while waiting on the Six. Barfly: Right hand up. Right leg up. Windows: At the same time?

-- Fox is coming up quick and hard. Get signed up and encourage others to do so. February 4, 2107 at the WarZone.

DEVO:

On April 12, 1963, eight white Birmingham clergymen published an open letter as “A Call for Unity.” They urged “calm” and spoke against “extreme,” “unwise” measures, encouraging the Negro community to settle the issue in the courts, not the streets. They also argued that this was a local matter, urging “outsiders” (like King) to stay out of it.

On the same day that this letter was being published—Good Friday of 1963—King and 50 Birmingham residents were arrested for disobeying Bull Connor’s injunction against the protest. Four days later (April 16, 1963), King began composing the letter in bits and pieces, and it was passed along piecemeal to his associates to stitch together.

It’s a moving letter, not only for its rhetoric but also for its natural-law argument rooted in the Christian tradition. King was a man of moral failing and neo-orthodox theology but in certain areas a man of tremendous moral courage. Let us celebrate what he said right, and said so well.

MLK from his Letter: "Perhaps it is easy for those who have never felt the stinging dark of segregation to say, “Wait.'" When you suddenly find your tongue twisted and your speech stammering as you seek to explain to your six-year-old daughter why she can’t go to the public amusement park that has just been advertised on television, and see tears welling up in her eyes when she is told that Funtown is closed to colored children, and see ominous clouds of inferiority beginning to form in her little mental sky, and see her beginning to distort her personality by developing an unconscious bitterness toward white people; when you have to concoct an answer for a five-year-old son who is asking: “Daddy, why do white people treat colored people so mean?”; when you take a cross-country drive and find it necessary to sleep night after night in the uncomfortable corners of your automobile because no motel will accept you; when you are humiliated day in and day out by nagging signs reading “white” and “colored”. There comes a time when the cup of endurance runs over, and men are no longer willing to be plunged into the abyss of despair. I hope, sirs, you can understand our legitimate and unavoidable impatience."

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The Audible was Harder Than the Original

YHC felt like he was swallowing raiser blades the night before this Q. After planning a strictly COP beatdown where YHC would be doing a lot of cadence calls, when YHC woke up Monday morning he knew an audible needed to be called. But what to do…

Conditions: 45 degrees ish. Dry. Sky Q held off the rain until about 3 minutes after COT.

Warm Up

  • Imperial Walker x 15 IC
  • SSH x 15 IC
  • Deconstructed Burpee x 10 OYO *It was about half way through this exercise when Wall-E decided to grace us with his presence.

Mosey to brick pile and partner up. Each person needs a block and each team needs 2 bricks. Teams move to 1st light pole at parking lot.

DORA

  • A - Cinder block rock slider slide - place flat side of block on the black top. Slide block across parking lot to 2nd light pole (50 yards). Do 5 burpees. Push it back. *Smoker
  • B - 300 Decline Merkins
  • A - Block push burpees - place flat side of block on black top. Push block as far as you can. Run to it and do a burpee. Repeat this to the 1st light pole (25 burpees). Do 10 merkins. Rinse/Repeat coming back.
  • B - 300 Curls
  • A - Farmer carry both blocks to third light pole (75 yards). Do 10 burpees. Farmer carry back
  • B - 500 shoulder pressure with brick

Put coupons away and mosey back to splash pad.

  • Hartsville Hammers x 20 IC
  • Dying cockroach x 20 IC

Devo:

“‘For this people’s heart has become calloused; they hardly hear with their ears, and they have closed their eyes. Otherwise they might see with their eyes, hear with their ears, understand with their hearts and turn, and I would heal them.’” (Matthew 13:15)

Heal them. Jesus yearned for his people to turn back to him so that he could heal them! The “otherwise” means that if they weren’t so hardheaded, they would turn to him and he would heal them. This truth is essential to your view of the gospel. It will shape your convictions about nearly everything else. God wants to restore us. Our part is to “turn,” to repent as best we can. But we also need his healing. As Ephesians 1:4 says, God chose us to make us whole and holy through his love. God will make known to us the path of life if we will follow him. And as we do, we will find along that path our need for wholeness and holiness.

Announcements:

  • Last week for Christmas gifts
  • FOX sign ups are live.https://www.signmeup.com/site/reg/register.aspx?fid=Q92VDH7

Naked Man Moleskin:

  • YHC was nervous how the workout would turn out given the last minute audible. Well turns out this workout was MUCH harder than what was planned. YHC should do this more often
  • Cinder block slider slides SUCK. YHC will be incorporating them into more workouts
  • Benchwarmer is apparently taking the rest of the year off as he was MIA this morning. Windows was disappointed.
  • And then there was "the story"....Italian Stallion told a story that can only be described as a mans worst nightmare.  YHC will not try to recount that story here but encourages each of you to ask him about it. Two things learned: 1) Stalion has no shame 2) His M is a SAINT. A FREAKING SAINT

 

GO EH SOMEBODY

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Two Fiddy!! And that block rock slider slide thing

Monday at Brick City was kinda a big deal…It was YHC’s 250th workout of the year.  YHC notably slacked off over the past week so to time it to hit on his Brick City Q.  YHC promised all who dared to show up that we would earn this workout and it would be the hardest workout they attended all week. Tater Salad, our fearless Nantan, HC'd to the workout last week but then remembered he hit his 250 workout on Jan 2nd so he decided to stay in the fart sack.  This is what went down...

Conditions: Cold..33 degrees *And for some reason Groubndblind thought it was beach weather as he showed up in shorts and a t-shirt. He obviously knew YHC was bringing the pain and that he would warm up quick!

Warm Up: Short and sweet with 10 Penningtons each direction. Then it was time to mosey to the pile.

Main Thang:

  • Bear crawl to 1st light pole x 10 merkins
  • Bear crawl to 2nd light pole x 20 squats
  • Bear crawl to 3rd light pole x 30 merkins
  • Bear crawl to 4th light pole x 40 squats

Grab a block and line up at the first light pole. For each exercise the pax will do the reps with the block at the 1st light pole then transition to the 2nd light pole for another exercise then back to the 1st to continue the block exercise. Pax will continue this routine to the 3rd and 4th light pole always coming back to the 1st light pole to do the block exercise. Block overhead for the six.

  • Block – Chest Press x 10,20,30,40
  • Pole – SSH x 5,10,15,20
  • Block – Curls x 10,20,30,40
  • Pole – Jump squats x 5,10,15,20
  • Cinder block rock slider slide – Place cinder block on ground and push the block 2 light poles, 20 burpees, push it back. Sounds easy right...try it and report back! *This was a crowd pleaser for sure. Legs were burning and the parking lot smelt of like a sulfur mine.  YHC is pretty sure Parks and Rec department are looking for Judge Judy as he was trying to write his name on the asphalt with his cylinder*
  • Block – Decline Merkins x 10,20,30,40
  • Pole – BBS x 5,10,15,20 *It was about this time when Groundblind pulled a Luppe*
  • Block Webbs (1 Incline Merkin to 4 Shoulder Press) x 1-7 Yea that sucked

Moseyed back to the parking lot for 25 4-count Hartsville Hammers to finish us out

Devo

250…F3 started in Feb 2015, not sure how many workouts I did in 2015 but I GURANTEE you I had less than 25 in 2014. A few things that changed in my life that allowed me to hit this goal

  • Do CSAUP’s – at least two a year
  • Take the Q – A lot harder to fart sack if you’re on the Q
  • Actively hold others accountable for showing up – they will in turn hold you accountable
  • Make a plan – set your clothes out in advance, have your water bottle ready…
  • If you say HC then make sure you show up – even when you don’t feel like it
  • Keep count – That which is not measured cannot improve
  • Double down – Point is to continue to push yourself
  • Remember what you are doing it for and don’t sacrifice that for the workout

On some level it feels like a cliche with this group to say "F3 has changed my life" but that doesn't make it any less true.  2016 has been a HUGE growth year for me in really all aspects (Fitness, Fellowship and Faith) and F3 Hartsville, more specifically the men of F3 Hartsville, have been a driving force in that positive change. The F3 250 challenge was never about doing 250 workouts, just like the GORUCK was never about the patch, it is about raising the bar. Doing more than I thought I could do. I now have a new standard. If it takes me until Nov 28th to get 250 workouts next year I will not have met my standard. Sure, you can come Tuesday and Thursday and enjoy some great fellowship and get in pretty good shape.  BUT if you are not GROWING and continuously raising your standard then I believe you are selling yourself short.

Oh yea...Big T-claps to BenchWarmer who let us know at the end that it was also his 250th workout for the year. He's obviously been here before which is why he wasn't screaming it off the mountain top like YHC.  I want to be like you when I grow up Bench

Announcements:

  • Camden launch Q coming up in Jan
  • F3 Christmas toy drive coming soon

GO EH SOMEBODY

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Time to taper…nahhhh!

Conditions: Warm for a Halloween morning

YHC was reviewing the Q sheet last night and noticed no one had signed up for the Halloween Q.  Being that that YHC has not took the lead this month (due to unrelenting GoRuck training) he decided to take it.  Some say we should be tapering with just 4 days before the #Custom.  YHC is not one of those people.  T-claps to PaperBoy, Klinger and Gold for the devils mile and Purrdy Mouth was really getting into his costume as "guy who works out" and ran a lap around the parking lot before hand.  Here's what we did:

Warm Up:

  • IW x 20 IC
  • SSH x 20 IC
  • Mountain Climber x 15 IC
  • Merkin x 10 IC
  • Burpee x 10 OYO

Mosey to brick pile. Grab 2 bricks 1 block

Main Thang:

  • Pyramid 4 count reps 20,15,10,5 - alternating between
    • Curls for the girls w/block *Pax thought this was going to be a repeat of the GunShow from a few weeks ago but YHC wanted to get the whole body some work*
    • Overhead tricep extensions w/block or brick
  • Pyramid reps 20,15,10,5 – alternating between
    • Chest Press w/ block
    • Reverse flys w/ brick
  • Partner up at light pole – Each group needs 1 block 2 bricks. B.O.M.B.S. – Run to second pole
    • Burpees w/bricks – 50
    • Overhead Claps w/bricks – 100
    • Merkins w/bricks – 150
    • BBS w/ blocks – 200
    • Squat w/blocks – 250

Mosey back to flag and 20 Hartsville Hammers to finish it out

 

Devo:

YHC had a devotion planned but felt the #SkyQ calling me to speak from the heart and shared a recent act of obedience that really proved to set me free!

Announcements:

  • Boys and Girls Club family dinner night coming up. Contact Linus to HC to volunteer
  • T-claps to Krispy Kreme for doing tree work last weekend ALL BY HIMSELF.  There are still those in need in our community. Contact Krispy Kreme if you want to help with the next project.
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Burpee City

Conditions: Cool 48

Warm-up:

10 4 CT Merkins IC
25 BBS
50 Air Squats
Mosey to brick pile

The Thang:

10 Burpees with Cinder block at each light pole. Lunge in between with block. Total of 50 Burpees.

25 BBS
50 LBC
6 Inches
50 LBC
25 BBS

Mosey to light pole with block. 10 Merkins and 10 Goblet Squats at each pole for 50 reps on each exercise.

Mosey back to ORP.

Mary:

25 BBS
50 LBC
25 BBS
50 Reverse LBC
100 side LBC
20 Hip Thrusters
10 Single Leg Hip Thrusters
6 Inches until complete.

Devo:

I challenged the PAX to study The Declaration of Independence and compare the grievances against the king it to modern day political problems. It is important to know why we separated from the former political bands.

Pledge of Allegiance

Strong work done be the group. Three had rucks. Two ran beforehand. Two others did the Devil's Mile at 0430 which included YHC. Good job, I am proud of everyone.

Aye!

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“Sweating with the Stars”

Conditions: 55 with plenty of stars in the sky. Matthew left us in the dark but, the absence of the city lights made for a beautiful sky in the gloom.

Warm-up:
20 SSH
20 Monkey Humpers

The Thang:
We moseyed on over to brick pile and grabbed a block.
100 merkins done in sets of 10 which were super set with overhead press with a block.
Then 25 BBS into leg raises and then 100 LBCs. This was repeated.
Moved to the light poles where we lunged carrying the block. At every pole we did 50 merkins for a total of 200.
We then ran to each light pole with the block and then did 50 goblet squats for a total of 200.
We put the blocks back.
Mary:
4 x 10 sets of partner assisted leg raises.
Moseyed back.

Devo:
Big T-claps for those who were helping the community recover from the aftermath of Matthew.
You are truly 3rd.
AYE!

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