Plate 108 Is Now Served!

The PAXT Bag, Brown Shorts, Speedo, Spidey-WB, Gluten-WD
Workout Date08/08/2015

F3 PowderKeg Welcome & Disclaimer:

GOOD MORNING! I’m Gluten and you are posting at a FREE peer-led boot camp style work out of F3NATION. WELCOME! I’m not a professional. If you are new, none of us are liable for what happens to you TODAY. Modify as necessary. I don’t want you to get hurt on my Q. That might be a bit embarrassing to some who come to realize a 54 year-old grandfather was somehow indirectly responsible for you hurting yourself. However, we leave no man behind! I’m a Registered Dietitian… in health care foodservice at a psychiatric facility. That may give you a little method into Gluten’s madness this morning for our little warm-up. So, are you ready?

I. The “Plate 108” Warm Up SPECIAL: …think of it as a foretaste of an Eight Course Meal, of sorts! I know you’re anxious, but be patient. This is just the first course. Hope you enjoy.

  • 10 X The Werkin                   SP        M         IC        E…       H         Recover
  • 11 X Frankensteinz               SP        M         IC        E…       H
  • 12 X SSH                              SP        M         IC        E…       H
  • 13 X Crab Cakes                  SP        M         IC        E…       H         Flip flop
  • 14 X Parker Peppers            SP        M         IC        E…       H         Recover
  • 15 X Prisoner Squash           SP       M         IC        E…       H
  • 16 X Imperial Waffles           SP        M         IC        E…       H
  • 17 X Mountain Climbers      SP        M         IC        E…       H         Recover

108     TOTAL REPS

WOW, that first course just kept growing with each installment. Let’s savor it… Someone give me a COUNTDOWN from ten, 9, 8, 7, 6, 5, 4, 3, 2, 1, zero… Okay, we’re gonna MOSEY, in “two brick pass” Indian Run Style! To the block pile! We’ll grab a coupon and circle up for our second course. On your six for this next exercise, #aQuakerOriginal that somehow manages to combine Heels2Heaven with chest press with coupon of your choice. Counting this one the first time around might be interesting as we all get coordinated to the moves with a block.

II.   Block-O-ramA…

  • 15 X H2H w/ chest press, IC
  • 15 X Skull Crushers, IC
  • 10 X Upright Row, SC
  • 21 Guns:
    • 7 X Low Range, Single Count & hold;
    • 7 X Mid Range, SC & hold;
    • 7 X Full Range, SC & hold.
  • Rinse & Repeat for a second round, then return coupons to block pile. Okay, we definitely got our minerals in.

Mosey up to Picnic Shelter… the third course is waiting!

III.  Picnic Shelter Elevens

  • Dips & Derkins, OYO

Mosey to drop off two bricks to mark spot for 6 MOM, but continue Mosey on past the church entrance and around to the side for a spicy hot fourth course.

IV.  Wall of Fire

  • PAX ‘hold court’ in Peoples Chair while each member of the PAX complete LBC’s, OYO, X 10 before rotating to the next member of the PAX on the Wall; rinse & repeat for a second round. Recover.
  • 10 X Frankensteinz, IC

Mosey to Prayer Garden. Our fifth course is waiting.

V.  Prayer Garden

  • Bear Crawl on outer walkway with countdown from 10 to recover before next mosey.

Continue mosey around church to front entrance for our sixth course.

VI.  DAFT PUNK’s Lunges Around The World

  • Seven rounds. Each round included
    1. Right leg forward &
    2. return;
    3. R Leg Side &
    4. return;
    5. R Leg backward &
    6. return;
    7. Left leg forward &
    8. return;
    9. L Leg Side &
    10. return;
    11. L Leg backward &
    12. return.

About Face to the steps, and mosey down to bottom tier for our seventh course.

VII.      Smoking Joe Hendricks

  • Backward bear crawl up each set of steps plus karaoke across pavement to next steps all the way to front entrance.

Mosey over for our EIGHTH and final course.

VIII.    6 MOM

  • 15 X Pretzel Crunch R elbow to L knee, IC
  • 15 X Pretzel Crunch L elbow to R knee, IC
  • 15 X Leg flutters, IC
  • 15 X Heels2Heaven, IC
  • 15 X Dollies, IC
  • 15 X Rosalita’s, IC
  • Mountain Climbers, AMRAP until 7am (~90 seconds worth)


Great work on the 8th day of 8th month by 5PAX. **Announcements**

  • Michelin 5k, $8 on 15 August this coming Saturday. 40 plus F3 brothers registered for this chip timed race on a out and back course with some rolling hills;
  • AO Launch Targets – collect email addresses for Pickens County Sad Clowns (any men in Pickens County who have not yet experienced F3). This will help us create a list to be used as we anticipate AO launches with a target date for this untapped region before year-end.

Prayer requests

  • Gluten’s mom cancer survivor and others battling cancer,
  • Duplo’s dad;
  • T Bag’s M & 2.0’s;
  • Harris Hospital’s Chaplain Whitfield recovering from triple bypass & aortic valve replacement now going through cardiac rehab;
  • Praise for many special needs kids who recently participated in beach trip mainstreaming with the Gauntlet Youth of NewSpring. These special needs kids were shown acceptance, respect and love.

After closing out in prayer by Gluten, some 2nd F was experienced at a local coffeteria. As always, it was an honor to struggle together in the PowderKeg gloom with other F3 brothers striving to strengthen our fitness, fellowship and faith in a way that glorifies GOD! Aye!

8 man wide chain link fence x2

The PAXSlug, Duplo, Missing, Flo Rider, Swift, Boomhauer, Brown Shorts, Tea Bag, Carl's Jr, Youkillis, Mr. Burns, Steamer, Tiny Diny, Keystone, Gluten, and YHC
Workout Date8/3/15

YHC has been posting at alternate AOs over the past 6 Mondays, as an early morning class kept me from hitting my home turf. So I elected to announce my return to Mondays at the Powderkeg with a Q of epic porportons. We even promised #merlot. Fell a little short there. #cobains

Gloom observations: Youkillis trimmed his trademark crumb catcher back to a nub. He longer looks like his namesake. We renamed him Mr. Clean until he grows his push broom back in. Apparently Steamer is picking up Youkillis’s slack by growing an Abe Lincoln of his own #nastycrapinsummer. Slug replaced his front bumper with something from a Mad Max movie. He intends to kill the next poor bastard he rear ends. A couple of new faces. I have been away too long. A big pile of coupons in the parking lot to greet the PAX.


Ain’t nobody got time for dat!

The thang:

15 men. Crap. Going to be an odd man out. Count off to 8. Partner up. Well, looky there! Boomhauer rolls in! #LATE! We got our even number. Too bad that makes you my partner though, Boomhauer!

Grab two of the 8x8x16 concrete blocks and stack side by side on their ends. Run a landscape timber through the holes. Now we have a curl bar! Curls, military press, and triceps extensions, all x20 IC. #burn #trembling Got some distressed looks from the PAX. Me thinks that the Volmar family (Keystone, Swift, And Tiny Dancer) were plotting a mutiny. Better make them run instead.

Now line up in two columns for Indian run. Whats this? A twist? Call out ‘Left face” and now there are two rows of men side by side. Lock arms together and now you have two segments of chain link fence! Run to the bottom of driveway and set the course. As a team with arms locked, Jacobs Ladder. Burpees at the top of hill, mountain climbers at the bottom. Go to 7 then come back down. Audible at top of ladder and it’s now burpees top and bottom. Great suggestion Duplo! YHC learned many things doing this exercise with my 6 man LRS team many years ago. This group at Powderkeg holds a bond just as strong and it showed here today. Like Flo Rider is a tall dude and locking arms with him and running is a bit challenging (is that a FitBit on your hip? Or you just happy to hold arms with me?). Boomhauer makes a comment about my lack of calling cadence and how it’s not very Army like (this after he gives me a complete shot of his man-scaped butt). I rebutted that his showing up late to the first formation is not representing well either. And had it been a regular Army post, he would still be doing mericans as punishment for his tardiness (I then pulled my now infamous applebottom green shorts down and gave him a shot of my non-man-scaped ass) . This routine was a #crowdpleaser (having to see my rear end was not!). I plan to make it a reappearing staple in our cupboard of workouts.

Back to the SF for more Power Cleaning. 10 more reps of curls, military press, and triceps extensions. Now we are feeling it. Line up with your partner for some suicides at the upper parking lot. Partner 1 runs to handrail half way down, back, then full length of parking lot and back. Unless you are Gluten. In his case, you run halfway to Easley and back #overzealousoldman. Meanwhile, partner 2 is doing mericans. Then partners trade rolls.Rinse and repeat with Werkins. And finally, some Heels to the Heavens while partner runs. Until time is out. Lot’s of #mumblechatter on this one. The saying goes “if you want to keep the PAX quiet, keep them counting”. Nay! I love the chatter! This group always delivers there. Brown Shorts is the ring leader and current champion of the #Heckling with Tea Bag filling in the gaps. But that’s regularly challenged by Hook & Ladder. He’ll be back soon. I’m thinking once Carl’s Jr, Missing, and Mr. Burns get to know us all a little better that we will have a trash talk session that can’t be topped.


Michelin 5K  8/15 – Maybe Powderkeg will put up a team?

F3 Dads 8/15

Easley expansion – need email addresses

Prayers heard for families dealing with children and leukemia, foster families and support groups for them, Sherpa and the Kathmandu project, Poodle (we miss you brother), Swift’s friends in the Bahamas that will be returning from 3 years of hosting mission work there, and YHC family members in Romania doing God’s work through missions.

Great work gentlemen. See you in the gloom.

SEAL out




1yr Reflection

The PAXAll the Pax of F3Nation
Workout Date08/04/2015

My name is Fracture and I was born on August 3 2014. If you would have asked me on August 2 2014 to describe myself, this is what I would have said:
My name is Josh. I live in Lexington, SC in a beautiful house with my 3 amazing children and a gorgeous wife. I have a great job working with Orthopedic surgeons helping repair some of the most gruesome injuries imaginable. I may not be in as good of shape as I once was, but I am an ex-college athlete with a bad knee and plenty of war stories, so of course I will never be in the shape I once was. Not bad, right? I thought so, and if you would have asked, I would have told you that I was very happy and life was close to perfect.
What you wouldn’t have heard that day was the truth:
My name is Josh, I work long hours and have sacrificed precious time away from my family to give them what I thought they needed. I am a good father but could always be better, more patience, and especially more present. I am an average to poor husband. I neglect my wife because my job and children receive 95% of my attention, leaving her 5% at the end of the day when I am tired and basically worthless. I have no real friends. If you asked about that, I would have told you about the best friends that I played college ball with. Unfortunately, those relationships have dwindled to a phone call once a month, a fantasy football league, and a weekend getaway once a year. The only friends that I had locally were friends from work or husbands of my wife’s friends. Honestly, no deep real male relationships at all. I hated to workout. Through high school and college I worked out religiously and loved it. I loved being in the weight room with my friends, helping each other and laughing about stories from the night before. After college I went in spurts trying to get back in shape and failed everytime. I failed because I was alone. My favorite part of working out was doing it with my friends, my team mates.
I heard about F3 one day from my wife. She told me several of the guys doing it, so I mentioned it to one of them and they filled me in. Guys with nicknames running around in the dark sounded cheesy to me, but I tried it.
On August 12 2014 I stepped into the circle and told them about myself and Fracture was born. It was close to being Boner, but thankfully Floppy Disk deemed that inappropriate. The workout was good. It was hard but I was able to keep up despite being out of shape. There was also something about the jokes, laughs and relationships that I really liked. I was hooked when Floppy Disk mentioned in his closing prayer, “help us use you to make us better husbands, fathers, and examples for you”. That was the moment that changed my life. All I ever wanted was to be a better husband, father, and example, and I knew I needed these men to help me do that.
Over the past year, I have surpassed all of my goals. I hadn’t had a fitness goal since I was 22, but now I have run countless 5Ks and 10Ks and have continually improved my time. I have completed a GoRuck light and challenge and will be leading a team at the Blue Ridge Relay in a few short weeks. I learned this year that my “glory days” are not over, and that having goals that push you will make you better in all aspects of your life.
I made real friends. I actually can’t even say that because they are more like brothers now. The amazing part is that I knew some of them for years but never bonded because guys just don’t bond without a reason. My brothers have proven that they will stand by me through thick and thin and continue to push me to be a better man.
God blessed me with F3. This year I faced the biggest trial of my life. It hurt and I was in pain for a long time. Without the strength that I learned from F3 and the support of my brothers, I would have fallen apart. The power of strong men working together can move mountains. I have always lived by the motto, “actions speak louder than words”. I’ve never been a big talker. I like actions, and that is why I have never grown my faith sitting in a pew week after week. It was always when I went out and did Gods work that my faith was most apparent. This past year I have circled up with so many men that shine as examples of how to live life with God first, and that has had the biggest impact on my faith.
Thank you to every Pax that I have shared a BOM with. You have touched my life more than you will ever know. Thank you to the leaders that founded and spread this organization. It is an incredibly powerful  tool that will continue to change lives in a remarkable way.
With love and admiration,

9 AO Beach Beatdown

The PAXGoldilocks, Teddy Bear,Red Riding hood,High Tower,Turnbuckle,Bodyguard,Pedro,One Call,Mr.Bojangles.Handy Mandy,Quatro,Rub Down,Cricket,Stretchy, Wolverine, Tater Salad,Adrian, McLovin,Studebaker,Can you hear me now?, Hoser,Beaker,Mudslide,Shake n Bake,Corkscrew,Lombardi,Malfunction Junction, Yoda,Shank,Lego,Say What,Early bird,Handrail,FNG Pullout and YHC
Workout Date08/01/15


20xSSH-Smurf Jacks-Mtn. Climbers-and always a crowd favorite Monkey Humpers. I figured the girls playing softball would call the Po Po with that move. Ha-ha!

The Thang

We split into 2 groups for a Dead Chief Indian run the last PAX does 5 Merkins and sprints to the front for a little over a mile to a field across from the Market Commons shops for DORA 123 100 Merkins 200 Squats and 300 arm raises. Then a short mosey to a picnic shelter for 11’s Stepups/Squats and Derkins Merkins/Dips. While under the shelter the PAX grabbed one side of a support pole for WALL OF FIRE while sitting in The People’s Chair start on one end with LBCs and pass it to the next man until all are done then reverse LBCs the other way. There was a lot of mumble chatter at this time. Then a slow mosey to the SFs for 6 MoM flutters rosalitas dollys boat/canoe and Guantanamo’s until time expired


Need Q’s to step up in the weeks to come and FIA launchs August 15


Bible verse Luke 6 27-28 YHC led us out in prayer. Until we meet again! It was my pleasure Q’ing for 35 PAX from 9 AOs


BLIMP'orama at SOS

The PAXQuickie and T-Bag
Workout Date07/28/15


72° with maybe 100% humidity


20xSSH 20X Windmills

The Thang

I was signed up to Q but T-bag had a good idea…I think… Let’s do BLIMPS! So we started with 2 of everything and made a lap around the park then 3 of everything then a lap on up to 6 BLIMPS and back down to 2. Well I look at my watch and its 6:13 so we mosey back to the SF and got in 15 flutters. In all we ran for 2.72 miles for 2 soaking wet PAX.YHC is loading up heading down to the Grand Strand for a Q on Saturday. See ya in the Gloom!



Jack the builder

The PAXBuckeye, foodstamps, forest, toothless, porky, cubby, riot gear, blaze, Vick, Simpson, Myrtle, gambit (QIC)
Workout Date07/25/15

12 men decided pushing back the #fartsack covers and venturing into one of the “cooler” mornings of the past month was better than sleeping in. YHC woke up a little early with plans of venturing to the AO and setting up the torture before the PAX arrived, but by the time I made it there I had 5 minutes to spare. At the Wednesday workout we challenged the other PAX to step up and lead, but no one decided this was their time.  On a side note, T-claps once again to gat obtain for his VQ on wed.  We need more to step up to lead like that. (More in that later).

As as I rolled into the AO trying to suck down a few sip of pre boot camp coffee, I notice only one PAX waiting to make their #downpainment. I thought my warning on wed of bringing the hurt if no one decided to step up backfired and kept PAX away, but then I thought…if that’s the case, they are prob better off #fartsacking anyway. Little did I know everyone decided to set their alarm clock for the exact time it takes to make it to the AO on time (except forest and Vick who were 2 min late) Stop hitting the snooze button!

Here’s the THANG

We circled around the flag with 10 and YHC thought…we always start with SSH…  Let’s do something a little different…

Mosey…(lots of mumble chatter) amazing how men get into a routine and breaking that causes chaos… To the dock on the water by ther church

SSH x 20 IC, 5 burpees OYO,  windmills x 15, 4 burpees OYO, (sunrise on the water it remarkable, come to Bluffton to appreciate it) TTT x 15, 3 burpees OYO, arm circles forward and reverse x 10 ea., 2 burpees OYO, partner deep squats x  15 (wait…here comes forest and Vick) 1 burpee OYO

Move up the dock to the base of “the only hill in Bluffton”

Jailbreak up the hill…5 merkins then return to the bottom. Repeat x 5 with monkey humpers, planks, air squats, diamond merkins at the bottom until the 6 finish

Find a spot on the brick wall beside the church for 11’s

starting with incline merkins on the wall x 10 then 1 dip, 9 merkins and 2 dips,  8 merkins and 3 dips…1 merkin 10 dips

Mosey back to the park with a jailbreak from the stop sign to the palm tree

grab a block from the back of YHC’s truck (you would think that the PAX would know by now that if the truck is back into a parking spot….the blocks are coming out)  circle up around the flag for jack web?? No… jack the builder

Thanks to Longbottom from swamprabbit, I thought this would be a good variation to the regular Jack Web. I soon apologized to the PAX for the suck that ensued. 1 block merkin to 4 over head presses with the block, 2 block merkins to 8 block curls…continue to 10 with every odd merkin paired with overhead presses and all even merkins paired with block curls  (9 merkin to 36 presses, 10 merkin to 40 curls)

H2O….  At this point YHC thought we should be about done, but with 20 min still remaining and YHC already gassed, I needed all 11 other PAX to push me through

time for the evil cousin… Lt. Dan (with blocks)

1 squat with block to 4 lunges without . Work up to 5 and then back down

still time….

line up on the sidewalk. Bear crawl to the tree, mosey to the opposite side of the park for 20 mountain climbers. Crab walk to the tree, mosey to the opposite side for 10 in/out. 10 inch worms

3 man makers before putting the blocks in their new home

3.5 MOM

LBC x 20, right oblique x 10, left oblique x 10, back scratchers x 20, chilcuts x 30 sec…


countorama, namorama, COT

Prayers for Longbottom’s dad, riot gears church friend, Gambit’s scans on Tues.,  Vick’s friend in ATL who’s daughter is missing, all unspoken requests…


Bring a friend!, Step up to Q, Buy a shirt, think about a team for the mud run in Oct., Vick is doing a rugged maniac in ATL in Aug, talk to him if interested, Ruck challenge in Sav in Oct, talk to Forest if interested


Not a lot of planning went into today’s Q. Usually YHC takes a couple days to plan out a workout to inflict as much pain as possible, not because I want to hurt people, but because I like to push myself to do things I would never do on my own. I need the other PAX to keep me from giving up and quitting. It’s what keeps me going. Today was partly on the fly and some of a workout that Longbottom brought to the greenville PAX. After today, I’m not reading anymore of his posts…

this one was hard for me. I was gassed with 20 min left and came close to spilling the Merlot a couple times. Great push by those that were there. I did notice a few laying around on the grass a little longer after we were done than usual.

As always, it was a pleasure to lead and follow my fellow brothers today!

Gambit out (drops mic)



Dynamite comes in small packages

The PAXQuaker,Gluten and YHC (Quickie)
Workout Date07/25/15

3 Lit the fuse for 3.05 miles somewhere under 30 minutes Gluten, Quickie and Brown Shorts who have to leave after the run. He had slept wrong or pulled a muscle in his neck


Since we only had 3 we decided to take turns at Q’ing

20x Imperial walkers

20x Smurf Jacks

20x Parker Peters

The Thang

YHC had Q Heck with this let’s mosey to the block pile! Get your coupon and let’s do this! It went down like this Gun show x 2 Q passed to Quaker for overhead presses, gun show…etc… wash and repeat several times.Gluten grabbed Q for air squats with coupons YHC threw in Jack Webbs 1 to 4 ratio Merkins to arm presses up to 10/40 Mosey to the parking for 55 burpees start with 10 at bottom of hill 9 at the top 8 back at bottom you get the picture. Mosey to church for Wall of Fire lead by Gluten 10 LBC’s,10 Rosalitas, Pretzel crunches both sides x10, 10 Dollies all this taken turns while other PAX . Now for Quadraphilia with 10 squats at the bottom of hill 9 at the top all the way down to 1. 6LBCs with flutters, LBCs,reverse LBCs! Enough already!!! What a workout with just 3 men!

I read Luke 6 27-28 with a little discussion after. Gluten led us out in a prayer for our country,the sick and distressed


Pre-Blast: Ultimate Frisbee Convergence

Q.I.C.Mab Mab
Workout Date08/22/2015

August 22, 2015  6:30 am– We are having an Ultimate Frisbee Convergence at Star Command (Upward Star Center) in Spartanburg. This is an extremely fun workout, and a GREAT opportunity to EH all those guys who might not come to a weekly workout. Everyone loves playing Frisbee!

Ultimate Frisbee is:
Ultimate is a limited-contact team field sport played with a flying disc, usually called the disc or frisbee. Points are scored by passing the disc to a teammate in the opposing end zone. Other basic rules are that players must not take steps while holding the disc, and interceptions, incomplete passes, and passes out of bounds are turnovers.

Ultimate Frisbee F3 Style is:
The same as above, except when there is an incomplete pass or the pass is out of bounds, the field Q will call an exercise and both teams drop and perform the exercise. The game immediately resumes once all PAX have completed.
When a team is scored upon, they must run the field and give 5 burpees as penalty.

Tournament Play:
The goal is to have several teams matched against each other. (teams to be named on tournament day)
Team 1 Vs Team 2- Winner 1
Team 3 Vs Team 4- Winner 2
Winner 1 Vs Winner 2- Winner in championship game
Losers 1 Vs Loser 2- Winner in championship game
Winners Vs Losers- CHAMPION

Each match will be 10 minutes of penalty play, and then 5 minutes of no penalty play except for score burpees x5.

The Championship will have no penalty. The observers (aka the losing teams) will be performing exercises at YHCs command on sidelines of field for duration of championship game.

Who’s Invited?
This is a Convergence, so no other workouts will be held in Ironworks. Swamp Rabbits and any other regions are welcome to join in for the beatdown….I mean…err…the fun, Just give YHC some heads up so we can plan w/ discs and fields accordingly.

What Do We Need?
Field Cones to create boundaries-
We could use some temporary jerseys for the team play, if not we are going shirts and skins-
Water coolers-
2 Fold out tables for coolers/breakfast
(message Mab Mab if you can or will help w/ any of this)

The 2nd F
This is the BIG IDEA behind this convergence- to get PAX together and to have a friendly competition and some good fellowship while we get stronger. As mentioned before, this is a great opportunity to EH that FNG and get them plugged into something that has been life changing for all involved.

The goal is to have coffee and breakfast at the fields after….

Post a comment below and give a Hard Commit. You don’t want to miss this Convergence! And now there is a handy dandy form to fill in:
See you in the gloom!

Mab Mab

The apple bottom,VS-17 coach's shorts debuts at the keg for JC's VQ

Q.I.C.June Carter (JC) - VQ
The PAXStem Cell, Flow Rider, Tiny Dancer, Keystone, Tea Bag, Slug, Duplo, Quickie, Missing, Youkillis, Brown Shorts, Pigmy, Seal, and YHC June Carter
Workout Date7/16/15

Image result for bright green shorts

Take a moment and imagine having to watch your dad run around in these all morning. Nice visual, right? Welcome to life as the son of Seal. Parents embarrass their kids. Whether they mean to or not. But it was pretty blatant that Seal set out to demoralize all the PAX when he wore a pair of bright green, shorty shorts (that probably belonged on a 10 year old) to YHC’s VQ. #showstopper . It did keep the PAX motivated to stay in front of him during the runs #twoapplesonashortstick.


Being an offensive lineman for the Wren Hurricanes, I wanted to share some of the workouts/training we do with the PAX of F3.

Gloom observations: Other than the glow from Seal’s shorts, it was your typical dark, muggy, dog day summer morning. Quickie drives the same type Subarban as Boomhauer. Leaves us guessing every time, til they step out (where were you Boomhauer?). Slug Should stop texting while driving. Maybe then he won’t run that f-250 up someone’s keester #frontenddamagetellsall.


Warm up: 

Quick skip 20 yards,  dash back

Butt kicks 20 yards, dash back

Fairy dusters 20 yards, dash back

C-skips 20 yards, dash back

Back pedal 20 yards, dash back

High knees 20 yards, dash back

The Thang:

Mosey to the wall. Peoples chair 1 minute.

Mosey to picnic shelter.

30 second reps of, Mericans, Diamond Mericans, Plank hold, Ranger Mericans. 10 pull ups. Rinse and repeat. 10 burpee flyover salute.

Mosey to grass lot. Mary in the middle. Makhtar N’Diayes 30 seconds. Hip dips 30 seconds. Plank jacks 30 seconds. Rinse and repeat.

Crab walk 40+ yards and bear crawl back. Mosey around the church and up to the scout shack for blocks. Back to picnic shelter. Curls 30 seconds, dead lift 30 seconds, tricep extensions. Rinse and repeat. Return blocks to stack, but do last set while walking.

Mosey around the front of church and another set of peoples chair for 1 minute this time. Mosey around to the flag. Times up.


Prayers for Seals Step-Dad that has a relative dealing with Burkitt’s lymphoma.

Other prayer’s being heard from 3 of our brothers.

It was a pleasure getting to Q my first workout with these guys and share some of my football training style workout exercises with you. I look forward to my next Q (hopefully Seal will be a little more modest and dress appropriately. Although, he did mention a banana hammock next time??)

June Carter

(Posted by Seal)

Note: The VS-17 is a bright colored military signaling panel made for signaling aircraft from the ground. Seal’s shorts were assumed to be beacons for more flyovers from our boys at Donaldson.






A sheep dog or sheepdog is generally a dog or breed of dogs historically used in connection with the raising of sheep. These may include livestock guardian or pastoral dogs used to guard sheep and other livestock in farms for farmers, and herding dog, a dog used to herd sheep and other livestock.

Several months ago as were just getting started at Faultline one of our Charleston F3 brothers was leading us. Joey Varin or JV in F3 speak was our Q for that dark and frosty Thursday workout. JV and I had been acquainted for several years and I knew him to be a Citadel Grad, an Army Officer, and a veteran of military deployments to the sand box on the other side of the pond. He is an intelligent and well-spoken man and one of good character. When he addressed us at the COT that morning he spoke of the three types of people walking around on earth. The Sheep – make up the majority – happy, innocent, loving, and often a bit naïve. Then there are the wolves – fierce, intimidating bullies, interested in only feeding their hungers – at the cost of the sheep. Lastly there are the sheepdogs. They are the counter balance to the wolves. The yin to their yang. They are the ones who stand the post, look down from a better vantage point, and watch over the sheep. They are the ones who put themselves between the wolves and the sheep – often to their own peril – so the sheep can be at peace. At the time he told this story I believed it to be an inspiration for us to continue to grow strong with the like-minded men beside us. After months of F3 boot camps, several CSAUPs, and plenty of discussion with former military brothers like Goose I realize it is so much more.

I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin’s egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful. For now, though, they need warriors to protect them from the predators.
“Then there are the wolves,” the old war veteran said, “and the wolves feed on the sheep without mercy.” Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.

“Then there are sheepdogs,” he went on, “and I’m a sheepdog. I live to protect the flock and confront the wolf.” Or, as a sign in one California law enforcement agency put it, “We intimidate those who intimidate others.”

If you have no capacity for violence then you are a healthy productive citizen: a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath–a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? Then you are a sheepdog, a warrior, someone who is walking the hero’s path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed.

Being a sheepdog is not about beating your chest or puffing it up as others draw near you. It is not about being some knuckle head bad ass with something to prove. The world is full of the fake tough (those big chest puffers who deflate when confronted with danger) and the crazy brave (those who rush into any situation albeit unprepared) who are no help to anyone. To me it means so much more. Preparing for what you hope will never happen – no one should truly wish for conflict but rather should live in peace as much as possible. Acknowledging the fears within you and setting goals to conquer them. Preparing yourself on every level – body, mind, and spirit! Getting physically stronger is important but only one aspect of preparedness. Getting your mind right is equally important. Having a can-do attitude that says I won’t let this life beat me down. If I go down I will get back up and if my brother goes down I will pick him up. Spiritually speaking there are many different beliefs but all have the common themes of love, compassion, and respect for human life. To acknowledge these is a key to helping understand why the sheepdog is needed and what his role is to the sheep. If we strive for all of these – the body, mind, and spirit – then we hit the trifecta of being a sheepdog.

Often times the sheepdog is looked upon with disdain or not at all. As JV pointed out they do not usually stay amongst the sheep but rather stand a post far and away so as to be alerted to danger before it gets too close. The sheep want to go on being sheep and pretending they live in a modern day utopia. A typical attitude is that no one wants one until they need one! Well brother’s sheepdogs do not live in a glass enclosed box on the wall that reads break only in the event of trouble! The sheepdogs need to be out in the open for all to see. For the sheep to know they are going to be ok and for the wolves to understand not to try anything foolish – NOT ON MY WATCH! The sheepdogs need to be prepared, vigilant, and out in force. Wolves are everywhere and closing our eyes and pretending they are not – well let’s just say that is the ultimate act of foolishness.

The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, cannot and will not ever harm the sheep. Any sheepdog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn’t tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, “Baa.”

Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

The world is not the same world our parents and grandparents knew. The evil that is around us continues to spawn and metastasize. Don’t misunderstand – there has and will always be wolves in this world. However with the technology of our time – the technology that makes our lives easier and better too – the wolves are adapting too! There are more, more fierce wolves today because of technology! Combine that with the erosion of governmental leadership, and moral values and it is not a far walk to see that pack of wolves waiting to pounce on the innocents of sheep that are all around. Of course the wolves probably did not count on a group of men under the flag of F3!

Brothers this piece is not to make our group into a fighting force. It is not to turn us into a band of citizen soldiers. Many of us have served and many continue to do so and that is honorable. It is not to debate the political climate of our time – in a group such as ours we will all have differing views about political decisions and stances. It is certainly not to bemoan the sheep! It is merely to remind us that what we do is very important. It is more than just getting together a few times a week to do merkins and burpees, and CSAUPs. 1st F. More than just a few craft beers and good conversation. 2nd F More than just enjoying some spiritual time together. 3rd F You see – in each of those three you will find a subtle rebirth of the SHEEPDOG. I write rebirth because that’s what I believe we were all born as. I believe that while many have slipped into a sheep-like state we were sheepdogs all along. We were sheepdogs in sheep’s clothing! We have started to shed that skin and are re-emerging as what we were born to be. That is what you are doing by commiting your time to this F3 brotherhood. Make no mistake it is not an easy or short journey. It takes time and is often painful to complete but in the end we will be the SHEEPDOGS that we were born to be.

“In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn’t have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.”

Who knows when we might be called to act? It could be something involving your family or a friend. It could be something that is happening in your community. Or it could come from the wolves that seek to hurt the sheep from outside our borders. Doesn’t matter. A sheepdog is a sheepdog no matter the threat. Look in the mirror – are you that sheepdog? If not let’s get there together – learn, work, grow, stay vigilant, and remember there is always trouble in the wind!

A little Runyard Kipling for closing:
While it’s Tommy this, an’ Tommy that, an’ “Tommy, fall be’ind,”
But it’s “Please to walk in front, sir,” when there’s trouble in the wind,
There’s trouble in the wind, my boys, there’s trouble in the wind,
O it’s “Please to walk in front, sir,” when there’s trouble in the wind.

On Sheep, Wolves and Sheepdogs
(From the book, On Combat, by Lt. Col. Dave Grossman)
“Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself.
The question remains: What is worth defending? What is worth dying for? What is worth living for?”

– William J. Bennett
In a lecture to the United States Naval Academy
November 24, 1997

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