Partner Panic

THE SCENE: The weather was a cool crisp 75 degrees.  Fall was right around the corner, but no matter how many times we Mosey’d around the building, we couldn’t catch up to it.

SSH IC x 10 followed by silent x 10.  Penalty if everyone did not stop at same time.  Ironically Q did not stop on time.  Penalty = 10 burpees

Mosey .5 mile light Indian run

Partner workout.

  • 100 jump lunges (each leg = 1)
  • 200 Mercans
  • 300 Mountain Climbers (each leg = 1)
  • 400 Shoulder Taps (each shoulder = 1)
  • 500 LBCs

One partner began the exercise.  Other partner bear crawled to a sign 40 yards out and ran back.  Thang eventually modified to running to sign and back.

  • Mosey back to AO
  • Leg Throw-Downs (F3 name?) x 25 with a partner
  • Mosey around building
  • Flutter Kicks IC x 20
  • Rosalitas IC x 10

13 PAX (1 FNG Wilbur and 1 Willy Lohman Woodchuck) Rapunzel, Snookie, Stranger Danger, Reznar, Bouche, Snowcone, Lipton, Yardsale, Transplant, TombRaider, Wilbur, Woodchuck, Beaker


Most of my life, I have greatly wrestled with feeling inadequate.  Just a general sense of feeling under-appreciated and like a great disappointment to those around me.  There are several problems with line of thinking.  Not only did it cause severe self-doubt and bouts of depression but it was inherently selfish.  My mind was constantly racked with comparisons towards other people who I portrayed as better than I in a certain area.  I found myself constantly envious that I either did not have certain qualities that other people possessed or that I was not as competent as others in a certain area.  However, more importantly, this train of thinking was a  slight towards God.  He made me a specific way, gave me talents and gifts for a specific purpose.  He loves me for who I am and I was made in His image. There is a quote that has resonated with me recently…comes from C.S. Lewis’s sermon “The Weight of Glory.”  

“And that is enough to raise our thoughts to what may happen when the redeemed soul, beyond all hope and nearly beyond belief, learns at last that she has pleased Him who she was created to please…[for] if God is satisfied with the work, the work may be satisfied with itself.”

And though I still wrestle with these toxic thoughts from time to time, the burden that is lifted off one’s shoulders when we truly grasp to God’s satisfaction in us…the effect is tremendous.  And I would just encourage y’all to meditate on that going forward.


  • Q adrenaline is a REAL thing.
  • Should not dash away from AO too quickly.
  • Very VERY thankful for opportunity to lead and grow as a leader.  Loved it.
  • Jump lunges suck…even with Q adrenaline.
  • Pretty sure Stranger Danger has come to 3 of the hardest workouts we have had.
  • I TOTALLY did not intend to purposely have us do 10 penalty burpees 😉

GrowRuck12 is this weekend. We still have room during the Ruck!
F2nd event Friday 7-10P at Carolina Watershed Brewery (OYO tab)
F1st event Saturday 7-8A at ECS Dredd-led beatdown
F2nd event Saturday 8:30-9A at ECS after beatdown, breakfast (bring $3 if you aren’t signed up for GrowRuck)
F3rd event GrowSchool 9-11A at ECS great chance to soak up some leadership wisdom
CSAUP event GoRuck Custom Tough 6P-death at Tom Lee (sign up! if not, come support Old Ballz O Positive as he supports the Cadre, drink beer and throw shade, under no circumstances should one encourage the PAX…at all)

Bermuda Triangle A.L.A.R.M.S.

THE SCENE: Quite, cool, and pleasant.  PAX arrived uncharacteristically early for Berm standards.  Maybe a sure sign that the summer gloomidity is giving way to fall gloomispity.

F3 WELCOME & DISCLAIMER  PAX welcomed and disclaimed.  Apologies made for Dr. Scholls absence as Q and myself filling in.

Daisy Pickers x 15 IC (with synchronized claps, in honor of our brother Carolina AO’s), Arm Circles x 20 IC, SSH’s x 20 IC, Wall sits while PAX one at a time Bear Crawled to CMUs and returned, modified to two PAX at time due to weak legs and impatience from yours truly.


Arms, Legs, Abs, ‘R’ exercise, ‘M’ exercise (ALARM) sets x 4

Set 1:

  • Shoulder press w/ CMU x 20 IC, Alternating Lunges (w/CMU) x 15 IC, LBCs (w/CMU) x 25 IC, Run around building x 2, Merkins x 10 IC

Set 2:

  • 7, 7, 7 curls (w/CMU) x 21 IC, Jump Squats (w/CMU) x 10 IC, Freddie Mercury’s (w/CMU) x 25 IC, Ranger Merkins x 10 IC, Moroccan Nightclub x 50 IC

Set 3

  • Overhead triceps extension (w/CMU) x 15 IC, Rocky Balboa’s (w/CMU) x 15 IC, Pickle Pavement Pounders x 15 IC, Rockette dips x 10 IC, Monkey drill x 15 IC

Set 4

  • Curls (w/CMU) x 50 IC, Lt. Dans (w/CMU) x 15 IC, ABCs IC, Rocks up (w/CMU) x 15 IC,  Mike Tyson (didn’t get to)

We missed you Mary but enjoyed core throughout.

15 PAX (1 FNG) Welcome Photoshop

Do not become isolated.  Be mindful of those around you whether that be your friends, family, or coworkers.  Take the time to reach out to those of us who are fading.  Do not allow complacency to rule your relationships.  Put in the work necessary to challenge, encourage, and support one another.

Who will be your pallbearers?  We should all have six close brothers with whom we can trust, rely on, share, pray, and sacrifice for.

Let’s not fool ourselves, there is no neutral in this life, either we are moving forward or we are falling back.

This was a great beatdown Dr. Scholls.  Thanks for giving me the opportunity to lead it.  You would have done much better and you’ll have to show us all how to do ‘Rockette Dips’ properly in cadence.  I mangled them horribly.


Prayers for our east coast brothers as Florence hits.  Prayers also for Dr. Scholl’s foster child who had to go back to the system.  Also, keep Popeye’s family in your prayers as they grieve the loss of a loved one.  Finally, a family/church friend of Bailout’s lost a member in a beach drowning accident.

3rd F opportunity this coming Saturday morning.  Come on out and help clear out the house of Betty Isom at 782 Tate Ave.  Bring Gloves and older 2.0’s.

DM Chioccetti (Chris Oliver) for more info.

In Remembrance of Irma


The Berm: cloudy, upper 60s, light drizzle




YHC was looking forward to a fun Birthiversary with fellow FNG Phat Pat. Unfortunately, PhP could not make his own party. Tomb Raider graciously allowed YHC to resQ his Birthiversary. The plan was an ode to Four Eyes’ VQ, appropriately named a burpeefest. Not having time to look up the old backblast, YHC did as much as he could from memory, starting with:

20 SSHs IC

20 Imperial Walkers IC

20 Windmills IC

The old Berm startex was in the elementary school parking lot which is much closer to the playground. Instead of short mosey, we had about a quarter mile. YHC decided to make it an Indian Run.


BOMBS: Partner 1 runs to the baseball dog park fence. Partner 2 does reps. Swap when Partner 1 returns  and started reps where Partner 2 left off. Many PAX noted the dog park smelled a lot worse than the baseball field did.

Total reps:

  • 50 Burpees
  • 100 Overhead claps
  • 150 Merkins
  • 200 Big boy sit ups
  • 250 Squats

YHC’s memory was less clear about what came next, but he remembered something about benches and step ups. So Partner 1 did 10 step ups each leg. Partner 2 did burpees. Rinse and repeat once.

YHC had no clue what the next exercise had been, but more burpees sounded right for VQ remembered as a burpeefest.

1 Burpee; wait till all in

2 Burpees; wait till all in

3 Burpees; wait till all in

2 Burpees; wait till all in

1 Burpee; wait till all in

2 Burpees; wait till all in

3 Burpees; wait till all in

4 Burpees; wait till all in

3 Burpees; wait till all in

2 Burpees; wait till all in

1 Burpee; wait till all in

Time was closing in so the Burpees were stopped and the PAX did an Indian Run back to the startex.


Unable to fall back on the might-as-well-do-more-burpees-at-a-burpeefest crutch, YHC decided to do Dealer’s choice. YHC intentionally did not call on Tomb Raider to avoid ABCs.

Dealer’s Choice:

  • Houdini: Hello Dolly’s x 20
  • Runner Up: Freddie Mercuries x 15
  • Flat Tire: Flutter kicks x 10
  • Veggie Tales: American Hammers x 20
  • Lipton: Guantanamo x 3
  • Tomb Raider: Ran out of time

Houdini, Runner Up, Flat Tire, Veggie Tales, Lipton, Tomb Raider, Snookie

One year ago, YHC was just coming off a six month break from exercise because of an ankle injury. YHC’s exercise routine was intermittent and lacked intensity. A co-worker tried to get YHC to sign up for Iron Tribe but the cost was prohibitive. The co-worker then said he had a friend who had an early morning workout at Sea Isle Park the next morning.  YHC was not thrilled at the 5:30 AM start time and the description on the website made YCH think it may be a cult. But YHC decided to give it a try and has never looked back. Drawn by fitness, kept by the fellowship.

Despite the bad memory, YHC enjoyed trying to recreate his FNG experience as a Q. All the PAX seemed to enjoy it as well. The only thing missing (besides Phat Pat and Soybean) was a hurricane.



9.11 Berm Memorial

THE SCENE: A crisp, 61F


Given and disclaimed


  • SSH x 10 IC
  • Arm Circles x 10 IC (CW & CCW)
  • Mountain Climbers x 10 IC

Modified Stair Climb

Due to the lack of stairs at the Berm, YHC utilized the Berm for this exercise. PAX lined up at the base of the Berm.  PAX performed 10 Berms (sprint to top of Berm and walk back down). 1 Berm is equivalent to 1 floor.  PAX then performed 50 Merkins followed by 10 more Berms. PAX then performed 50 Squats followed by 10 more Berms. PAX then performed 50 LBCs followed by 10 more Berms. PAX then rinsed and repeated the above for another round. PAX finished with 43 Lunges (each leg) and 10 more Berms. In total, PAX completed 80 floors and 343 reps. While we could not complete 110 floors (total number of floors in the twin towers) in 45 minutes, we got close. 343 reps were performed in honor of the fallen 343 firefighters on 9/11.


  • Proud Mary (Flutter Kicks and Gas Pumps)


7 PAX, 0 FNGs: Bruce Wayne, Lil Nicky, Snookie, Stranger Danger, Hazard, Flat Tire, Transplant

John 15:13 – “Greater love has no one than this: to lay down one’s life for one’s friends”

YHC reflected on the 9/11 attacks and encouraged everyone to remember the 2,977 men, women, and children that have fallen on that day.  Of those, 343 firefighters and 60 police were also taken.  YHC encouraged everyone to go out and lead today and put themselves third. Thank a firefighter, police, EMT, or veteran for their service. Because of them, we get the freedom to workout at ungodly hours and do stupid things together.

7 PAX did the hard thing and put some work in to honor the fallen of 9/11. Ugly Mug PLC was had following BC.

GrowRuck 12 Sept. 21-23

Mosey round the Berm

THE SCENE: 65 degrees and perfectly cool



SSH IC x30
IW IC x30
Daisy Pickers IC x30
Smurf Jacks IC x20

Mosey to the track
.25 mi (plank til all-in)
Shoulder Taps IC x25
Burpees OYO x25
.25 mi (Flutter kick til all-in)
Freddie Mercury IC x25
BBS IC x25
.25 mi (Al Gore til all-in)
Squats IC x25
Squats Jumps OYO x25
.25 mi
Burpees OYO x25
Smurf Jacks IC x25

Mosey round the building

Indian Bear Crawl 50 yards w/ Sandbag (Rinse and Repeat)

Mosey round the building

100 yard Suicides (YHC added this since a few pax seemed to have a little left in the tank)

American Hammer IC x25

16 Pax (1 FNG). Welcome Bailout

Its Monday and we all are going back to work/school.  Don’t be a jerk today.  You may be the only shot people get at seeing Jesus.  Just don’t be a jerk.

The Squat Jumps and Smurf Jacks SUCKED!!  Glad to be in the gloom with these brothers.  Lots of new faces.  Good to see some old ones that I haven’t posted with in a while. (Cataract, Lipton and Bruce).  T-Claps to Mardi Gras and Shortboard for not giving up! They pushed themselves to get better.


Double Loops

THE SCENE: A miserable humidity level on a very dark early morning. 

Capri lap just in case there was a straggler
Run 1 started at 0400.  Stopped at 3.5 for water. Ran streets from the Berm to 
Mile splits:
1 mi 8:44
2 mi 8:31
3 mi 8:37
4 mi 8:34
5 mi 8:51
6 mi 8:39
7 mi 8:35
8 mi 8:18

Run 2 started at 0530. Ran streets from the Berm to Audubon Park and back

1 mi 9:02
2 mi 9:06
3 mi 9:11
4 mi 9:25
5 mi 9:32
6 mi 8:23

2 – Gus, Speaker
A journey of a thousand miles starts with a single step. I’m appreciative of the HIM who started F3 and look forward to this journey of running more with my F3 brothers. 

The Battle for Guantanamo

THE SCENE: There was weather – nice weather


SSHs in Cadence

Shoulder Taps

Mountain Climbers

The Battle for Guantanamo

2 Teams of six:

  • 300 Burpees
  • 600 Merkins
  • 600 LBCS
  • 700 Squats
  • 100 SSHs (together in cadence)
  • And a race for coupons

Looser suffers Guantanamo.

(It was a tie, LAME!) Everyone suffered Guantanamo, TWICE!

Rotation of :

  1. Body Builders (in cadence)
  2. Freddy Murcerys (in cadence)
  3. Hello Dollys (in cadence)

12 PAX (No FNGs) – Yard Sale, Snooki, Boucher, Lil Nicky, Beauty Shop, Resner, Ice-T, Tomb Raider, Rapunzel, Popeye, Laettner, Flatland

1 Timothy 4:13 and Galatians 6:9 – Do not neglect the gift you have, and don’t grow weary in using it.


Backblast 9/5/18 – The Berm

THE SCENE: Really humid but not too hot – getting harder to locate sunshine as the days get shorter

They were welcomed and warned

Windmills 15 on 4c IC, Hillbillies 10 on 4c IC, SSH 100 on 4c IC

It was all about two different speeds today

  • Mosey to large dirt mound – bear crawl up and over, crawl bear back, 10 body builders IC – rinse and repeat
  • At soccer field – with flag in the middle – a series of sprints to tempo exercises ensued – exercises listed below in order
  • Tempo Merck – 10 – 8c (all the way down on 4, all the way up on 8 – the slower you count the better) IC
  • Tempo Big Boy Situps – 10 8c slow IC
  • Tempo Werkins – 10 8c slow IC
  • Tempo Derkins – 10 8c slow IC
  • Tempo Squats – 10 8c slow IC
  • Tempo Flutterkicks 10 – 4c very slow IC
  • ABC’s – spelling BERMUDA TRIANGLE instead of alphabet

Guantanamo, American Hammers 25 4c IC, Boat/Canoe – rinse and repeat
10 PAX – Pumpkin, Yardsale, Ups, Flatland, Flat Tire, Houdini, Speaker, Lipton, Cataract, Popeye
2 Tim 2:20-21 since we did two different speeds I thought we’d talk about two different kinds of vessels – honorable vessels and dishonorable vessels.  Need to have integrity in the workplace – as leaders we must maintain a sense of honor and not fall into the trap of cutting corners or working with dishonesty.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Original 30 for 30 (A Film Worthy Workout)

THE SCENE: It was a normal Thursday until I said we were going to do 30 exercise at 30 reps each (yea that is 900 total)… then it got real.


Yea, we did that.

No time for that.

The 30 for 30!

30 exercises 30 reps each!

  • SSH 4c IC
  • Mountain Climbers
  • Arm Circles
  • Butt Kickers
  • Freddy Mercurys
  • Burpees
  • Big boy Situps
  • Blades of Steel
  • Coupon Press
  • Truckers
  • Diamond Merkins
  • Genuines
  • Flutter Kicks
  • Super Savers
  • Lunges
  • American Hammers
  • Skull Crushers
  • Bobbie Hurleys
  • LBC’s
  • Merkins
  • Shoulder Press
  • Hello Dolly
  • 30 Second Plank
  • Monkey Humpers
  • Colt 30 with coupon
  • Squats
  • Shoulder Taps
  • Guantanam-OH-NO

Yea, that’s only 28….

Ain’t nobody got time for that.

19 PAX (1 FNG Ice-T)

Psalm 1 Watch where you walk, it becomes where you stand, and where you stand becomes where you sit. Rather lets meditate on the Word day and night.


No off days

THE SCENE: A cool 76 degrees. Transplant noted that it was the clearest sky he’d seen in a while. 
SSH IC x 10
SSH IC x 10 + 10 silent count … YHC failed to stop on time so we applied 10 penalty burpees … it’s really frustrating to fail at counting when you are the Q
Mosey around the building

Sandbag laps. PAX take turn making a lap around the building carrying the sandbag (60#) while other PAX complete exercises

  • BBSUs
  • American Hammer IC
  • Merkins
  • Lunges
  • Freddy Mercury IC

2 rounds since we had 10 PAX

Mosey to the field for some song work

  • Jump Around – standard is 86 jump squats before the song ends
  • Flower (B-sides) aka “Bring Sally Up” – hold high plank on all “up” calls
  • Tubthumping aka “I get knocked down” – 31 burpees on beat with the song

Indian wall sit – PAX take turns sprinting across parking lot while all other PAX hold wall sit
Rinse and repeat

Hello Dolly IC
Rosalita IC
10 (1 FNG – Runner-up)

Psalm 101
I  will sing of steadfast love and justice;
to you, O Lord, I will make music.
2 I will ponder the way that is blameless.
Oh when will you come to me?
I will walk with integrity of heart
within my house;
3 I will not set before my eyes
anything that is worthless.
I hate the work of those who fall away;
it shall not cling to me.

Emphasis on not setting before our eyes anything that is worthless. 
Prayers for my cousin’s pregnancy, Transplant’s upcoming ultrasound, Cowbell’s job opportunity and Beaker’s mom. 
I sent this slack late yesterday to the berm channel and several PAX mentioned it as a catalyst for avoiding the fartsack this morning:
“@channel don’t fall for the sad clown excuse of “you deserve a day off” and fartsack tomorrow. Post and get better!”
The modern American man seems to have an entitled “I deserve this” day off just for showing up. I love having a band of brothers to see in the gloom that recognize that showing up is merely the first step. 

This workout had very few breaks. YHC was encouraged by how the PAX were encouraging and maintained a high effort level throughout. 
GrowRuck just a few weeks away