NightOps find Dora and Jack Webb in a van down by the river

The PAXChernobyl, Roscoe P. Coltrane, and YHC
Workout Date03/29/15

3 warriors took on their next mission at NightOps and survived. Mission: Recon of AO and find two routines that bring the pain (Dora and Jack Webb) while negotiating several other major obstacles.

Warm up: 

Negative. Mosey across the river.

The Thang:

Dora 1-2-3. About a 1/8 mile run while teammates crank out 100 mericans, 200 lunges, and 300 flutterkicks.

Parallel bars – While one PAX negotiates bars forward and back, the other two crank out mericans. 2 circuits

Rope climb – While one PAX climbs rope, the other two crank out LBCs until 20 IC or teammate completes crossbar slap at top of rope climb. Great job by the whole team on this one. It is truly a challenge to complete this obstacle after already having smoked your arms humping Dora.

Staircase of Death – Back to the old amphitheatre from last week. 20 squats, up a step, 20 lunges, up a step, 20 calf raises, up a step, rinse and repeat to the top. Now we are crippled. Mosey to center of field. Earlier, Roscoe made mention of how funny it is that air can be so heavy (like merely lifting your arms) after a bunch of rope climbs and mericans. Well, it’s about to get worse.

Jack’s Webb – 1:4 ratio of mericans to air press combo. All the way up to 10:40. No going back down the pyramid today though. Out of time. Mosey back to SF.

1 minute of Mary. Mountain Climbers and Box cutters (both directions)


Mud run right around the corner. Prep time.

Seal has the Q at SOS on Tuesday.

Prayers for Crunchy and family during this time.

As it stands, NightOps is still on for next Sunday at 1900 hrs. (It’s Easter, but we still want to get a workout in. No pressure there ‘99% of all F3 PAX in Swamprabbit’ ) #stepup



2nd Annual F3 Golf Classic

Do you know anything about The LEAP? Is it…

A. What we were all hoping would lead to Tom Brady seriously bruising his ego? I know I was hoping that Bill Belichick had leapt just before him and Tom would have landed on Belichick down in that lagoon and neither one of them would coach or play football again for fear of airborne objects.

B. The proper way to traverse the last three steps in any set of stairs. Unless you subscribe to the every-other-step theory. Which is a much sexier way to do it. Sexier but risky. This also applies outside of workouts.

C. A necessary progression of one’s thoughts from an observation of reality to thinking that The Nibbler actually does it better than the next guy. This can also be described as the side-straddle-hop syndrome, 10 burpees = 4, or Mumblechatter Moxie.

If you answered A, you are correct. But that’s not what this post is about…

If you are reading this it is because you are an F3 guy. Someone headlocked you, you showed up, you showed up again, and your life started to change. Someone somewhere had started this thing that would forever change lives and the lives of those around us. It was free; doesn’t cost nuthin’. What they didn’t tell you is that if you want to keep it, you would have to give it away.

Now’s your chance to do that. If you click on the Leap above you will learn all about how F3 can grow. But it isn’t easy, and it isn’t free (insert joke about Nibbler’s first girlfriend here).

The upcoming F3 Golf tournament is an excellent way for you to support the Leap initiative. Most of us give to something in our lives; our church, favorite charity, school fundraisers…So why not give to the thing that impacts our lives the most. Give so that it can do the same in others people’s lives. Why support something to help someone you may never meet? Because someone did it for you.

Playing in the golf tournament is a great start. Sponsoring the tournament is even better. But you don’t need to do either of those things. You can donate your money through the PayPal link in the original post below. If everyone reading this would send in $10, the Leap would be funded well through the launch of the cities currently on the hit list.

So don’t be like most of the Gonzaga players just standing there taking up space. Shuffle your feet and do something. After all, most of you are Carolina fans with nothing left to root for unless you are waiting on your $200 check too. I hear Sean May took the entire Orleans Loiret team out for authentic crème brulee. It just so happened that J.R. Reid waited on them in the fancy new beret he bought with his check.

Final teams are due by April 16th. Stop procrastinating, reserve your spot now. At the very least come and see Uncle swing a club. I hear he has a three wood he whittled out of the actual Cuban pine tree he came over on. That I’d like to see. We all know that pine is unwhittleable.

To learn more, and to sign up, click HERE




Aye Chihuahua!!!

Q.I.C.Brown Shorts
The PAXOverdraft, SEAL, Quickie, DuPlo, Gluten, Hockey Lot, Cabin Fever, Youkilis, Hoser, Brown Shorts
Workout Date03/24/15

SOS is in its 3rd week already. Now that the weather is nicer the men have ditched the hats and long sleeves. Man y’all are ugly!   Seal decided to join us late after his truck supposedly turned down 85 toward Anderson all on its own. No worries. He’s here. Let’s Go!


Warm up

  • SSH, MC, IW, Squats all in cadence x 20

Mosey to the lighted parking lot, circle up. Ab burner. Q picks the exercise and PAX do AMRAP til first man runs 40 yards to the flagpole and back. He would be our timer. Switch exercise and continue around the circle til each man has run.  Can’t remember all of them cause YHC is making it up as we go.

  • flutters, dollies, rosalita, LBC, reverse LBC, boxcutter, rev BC, HtoH, 6 inches

Rinse and repeat with the legs. Hold down position this time.

  • squat, squat right, squat left, lunge right, lunge left, wide squat, feet together(ski squat), squat hold again, calf raises

Mosey up the hill and back down the trail for…Hey look, a wall! Perfect spot for 11s.

  • Dips/Derkins
  • Squats/ Step-ups

Mosey back to the flags.

Johnny Cash Ring of Fire. PAX hold while one man does exercise. Then the next in the circle goes.

  • Merkins x 10 while PAX hold plank

Rinse and Repeat

  • 20 LBCs while PAX hold 6 inches.

Mary Ring of Fire

  • 10 Merkins was the timer while PAX did AMRAP. Start with flutters. Every third man switch exercises. Dollies, Rosalita, 6 inches for last exercise.

At this point SEAL mentions we haven’t done any air humpers. OK. 30 Erectors in cadence. If you know Overdraft you know he is quick on his cadences. I glanced over and saw he was moving pretty quick so I sped up my cadence. He was moving so fast that it looked like a chihuahua humping the air. Needless to say I had a tough time counting  through the fits of laughter.

Always a blast to Q a new and unfamiliar AO. Making it up as we go.


Wednesday Haven of Rest Downtown Anderson starting soon. BB&T Connector run may have some free spots available. Jackalope coming soon to Greenville. Night Ops Sundays 7:00 at Lion’s Den Cleveland Park.

OD’s M has a classmate whose husband has a brain tumor. DuPlo’s dad. Spidey and his wife. YHC’s BIL recovering after a stroke. YHC’s 2.3 gets her heating aids 3/25. Youkilis’s grand mother.

Always a pleasure!

Brown Shorts


My GORUCK Experience

The PAXtoo many to list. RLB 001; GRC 1277; GR Heavy 064
Workout Date03/13/15 and other dates

I’m feeling compelled to write this, not by the pax or the other F3GRHeavy alums, but by this annoying little voice inside my head that just cannot seem to stop talking about the experience that was the Heavy. That voice is not going to shut up, I realize that now, and I’m starting to realize I don’t want it to shut up, because it keeps reminding me of that moment during the suckfest that was the Heavy when it all “clicked,” and I finally realized what “It’s Not About You,” really means. This AAR is not to shut that voice up, it is my effort to implant that annoying little bugger in anyone and everyone that will listen. So, you’ve been warned, read at your own risk.


I am not military. I am not a police officer, fireman, or EMS worker. I’m not even a D-1 has been. I’m Hee-Haw, a 35 year old Attorney with a wife and 2 kids who recently rediscovered that he had some athletic ability (thanks F3) and a longing to figure this “brotherhood” thing out.

My first experience with GORUCK was when Chaser showed up with a GR-1 he bought off a guy in Charlotte, and started talking about the Bull. At this point, thanks to F3, I was back in shape, and constantly looking for new challenges, so the Bull was right up my alley. For those of you reading this that have never posted to the Bull, it is essentially 45 minutes of AMRAP hill repeats (with some stairs worked in). At the top of each “hill” you do a set number of Merkins, and at the bottom a set number of crunches, and you get bonus points for carrying weight. In that regard the Bull became Cola’s first “ruck” workout, and YHC was introduced to a whole new way to punish shape his soul-carrier. After doing the Bull a few times, I realized I could ruck, and I started researching this GORUCK thing.

I’ve got to admit that at first I didn’t get it. How could “walking” around with a weighted rucksack get me in shape? I mean the boot camps I was attending were working, and they were working well, so now I’m going to start walking? But the more I read, and the more I started talking to people about GORUCK, the more I discovered that:

1.) it works,
2.) its more than a way to tax your body, it also gets that squishy stuff between your ears, and
3.) those that had completed GORUCK events seemed to have a significant bond with the rest of the GORUCK community.

I also discovered that there was a large contingent of F3 Nation that were also GRTs (GORUCK Tough), and those F3-GRTs really seemed to have “something” that I was looking for, so I researched when the next F3 affiliated GORUCK event was and signed up.

At this point you’re probably thinking, “I thought this was an AAR for the Heavy? What’s all this background stuff?,” well this is my AAR, and this is the way I tell a story, so…deal with it.

The Red, Light, and Blue 001:

The event I signed up for was the first Red, Light, and Blue. I really did not know what to expect. All I knew was that I had to be at the Charlotte Bridge Home on August 9, 2014 ready to do whatever the Cadre told me to do. I must admit, I didn’t train for the RLB at all. I mean, I was still doing boot camps, had run the Bull some, and I was in shape, but I didn’t even own a rucksack when I signed up. So, first step was buy a rucksack. I chose the 5.11 Rush 12, because it was like a third of the price of a GR-0. I think I got it two weeks before the RLB, but I didn’t even wrap my bricks until the weekend before the RLB, and didn’t even take them for a test-run before the event. I honestly thought I could just go in there and crush this thing, because I had been doing F3 for over a year, and I was in better shape than your average Joe. That was my mentality, and boy did I have some learning to do. Luckily I had made some contacts through the Florence F3 launch, and my good buddy U-Haul imparted a little knowledge to me, so I didn’t show up missing required items (like quitter’s cash and a photo ID). I did, however, forget a reflective strap. I had read it was required, but the RLB was during the day, so I thought I wouldn’t need it. Thankfully Freon, another F3 Florence pax, had some extra reflective strapping, and we were able to doctor my gear before the Cadre inspected it. FYI-it sucks to be one of the guys that gets the whole team dinged during the initial inspection, just not a good way to “introduce yourself” to your team or the Cadre.

Our Cadre for the RLB were Cadre Joe, Cadre Marcus, and Cadre Bert. I had the opportunity to meet the Cadre at a War Stories and Free Beer event the night before the RLB, and man was that worth it. Listening to the sacrifices the Cadre had made in defense of our Nation was intense, but it wasn’t just the stories, it was the way these Men told them. There was no regret, nor was there any bragging. There was no trepidation, nor was there any eagerness. I, personally, felt like the emotion that came through in their stories was not about their personal achievements or failures, it was about the other Men and Women that went through those experiences with them. Little did I know that listening to those stories was the genesis for the voice inside my head that now just won’t shut up, but more on that later.

Side note: Cadre Joe has since passed away, succumbing to a battle with Cancer. I feel honored to have had the opportunity to meet him, and am thankful he took the time to try and train me up, I just wish I had been a better student at that moment. My thoughts and prayers are with his family still.

RLB Welcome Party

There were about 99 of us that showed up to the RLB 001. We had the three Cadre mentioned above, and we were quickly instructed to form up into three groups. Group 1 would be for people who are just here for a GR Light. Group 2 would be for people who want a little more challenge than the traditional “GR Light” experience, and Group 3 would be for the rest of us knuckle-headed weirdos that want to get our a$$e$ kicked. True to F3 form, always take the #RedPill, YHC sprinted over to Group 3. That’s where Cadre Bert, and his “Stars-and-Bars” Baseball bat was waiting. Remember, I had basically zero GR experience, so seeing this muscle bound, special forces guy in a set of Texas Flag Ranger Panties, wielding a Baseball bat was, well, intimidating.

Lucky for me we had several GRTs in our group. They quickly started getting organized, maneuvering us into ranks and files, and getting an accurate count. Let me repeat that, they made sure to get an accurate count, and thanks be that they did. Cadre Bert then addressed us, and asked for our leader. Another weirdo, wish I could remember his name, who was obviously a GRT, stepped forward. He was in full beard sporting a pair of American Flag ranger panties. He and Cadre Bert conferred. Then Cadre Bert asked, “what’s the count?” Without hesitating our Leader gave the number we had. Cadre Bert stated, “are you sure?” Leader, “yes, Cadre.” Cadre Bert then made us a bet, if Leader was right Cadre would do 100 push-ups, if Leader was wrong, we all would do 100 push-ups while Cadre counted. At that moment I started to doubt our Leader. I mean, I didn’t even know this guy, what if he got the count wrong. Logically I knew we had counted off, more than once, and that our count was the same each time, but now I had skin in the game, and I had no control over the answer or the out-come. Well, Leader was right, and we all got to count while Cadre ripped off 100 push-ups. Lesson 1: It pays to be prepared.

The Blue Falcon:

YHC also learned a new term from his RLB experience, that is the “Blue Falcon,” which stands for “Buddy F—er.” FYI-don’t be a Blue Falcon. GR events are tough enough, don’t make it tougher. One of the RLB participants showed up to the Charlotte Bridge Home with three, massive logs. So, we had to carry those logs for the entire event. I am told that carrying logs for an entire GR Light is not normal, but this is my only GR Light experience, so to me it is. And for the next 7 hours, Group 3 got saddled with, what I thought to be at the time, the Granddaddy of all logs. Lesson 2: There is always a bigger log, so suck it up and deal with the burden you’ve been given. Or as Cadre Bert would say, “it could always be worse.”

Team building during the RLB:

I know I’m spending a lot of time talking about the RLB for an AAR that is supposed to be about the Heavy, but that’s the way I tell a story. Also, its needed background for this to all make sense…I hope.

Group 3 did not get off to a great start. We were instructed to get our Log up, and start moving. We were then instructed not to let another Group pass us. Well, that wasn’t fair, I mean we clearly had the bigger log, and we all paid the same amount to be here, so why should we have to work harder. Lot of “me first” attitudes started raising their ugly heads, and in-fighting quickly began. While we were doing that, Group 2, who had a smaller log and a better attitude, passed us. Well, that made Cadre Bert really happy…time for a correction. Cadre Bert: “take off your shoes, and hang them around your neck.” Great, how are we supposed to move quickly with no shoes? Now we got the biggest log, we’re in the back of the pack as we stop to take off our shoes, and we don’t even have protection for our feet? And I’m paying to do this? I guess Cadre Bert could tell we were feeling “sorry for ourselves” so he imparted some wisdom. He got us thinking about all the homeless people that walk the streets of cities just like Charlotte everyday without shoes, without proper clothing, with everything they own strapped to their back, yet they survive. They don’t need shoes to live, why do we? And with that, that little voice that had been planted started whispering.

Of course, at the time, YHC didn’t notice it, all YHC could think about was, “well I need shoes, those homeless people would use shoes if they had them, they wouldn’t just hang them around their necks; what a waste of perfectly good shoes; and it’s not my fault we fell behind, I’m in shape, I was working hard, its the other guys on the team, they’re not pulling their weight.” I’m not proud to admit that, but its the truth, those were the thoughts going through my head. All I could think about at that time was me. All I could think about was making excuses for why my team was not performing, instead of finding solutions or listening to the group. Thankfully, YHC, and the rest of Group 3, got much, much better as a team as the event went on.

Once we got our log back up, we got moving. Being behind seemed to stoke a competitive fire in the group. We got somewhat organized, and we started moving with a purpose. By the first drop point we had passed one team, and Cadre Bert seemed, somewhat, pleased. Lesson 3: It pays to be a winner, but you can only win as a team.

At the drop point, we set our log down. We were then instructed that our group was going to perform an Army PT test. YHC had never done an Army PT test, but I mean how hard could it be. We received instructions from Cadre on proper form and the standards that must be maintained. Cadre even started talking about “Selection,” which YHC was completely ignorant of, but apparently a bunch of the pax knew what it was and some even had aspirations of competing in it. I now am well aware of what Selection is, and I have no business interest in that competition.

The PT test seemed to really lift my spirits. I did well in it, and enjoyed it even. I mean, it was basically what we do at F3 Boot Camps, so “wheel-house.” But I didn’t need a rucksack, a Cadre, and GORUCK to do PT. I didn’t need this event to show me I was in shape. Clearly, that couldn’t be the point of this event…could it?

After the PT test concluded, Cadre Bert called for a volunteer to be Team Leader. The person had to have no GR experience, and could not be Military. That was me, so I quickly raised my hand. I knew I was the perfect guy for the job. I mean, I am a leader. I am a partner in a law firm, I am AO Q for the Woodshed, I am Type-A all the way, my team needed a guy like me to step up…didn’t they?

Cadre Bert saw my enthusiastic hand and boom, now I’m team leader. Cadre then pulls me aside for instructions. our mission, get the group up and organized and move all personnel and coupons to the Vietnam Memorial. Huh? I’m not from Charlotte, hell I could barely find the Charlotte Bridge Home. How am I going to get 30-something strangers organized and headed to a location that I’ve never been too. Thankfully YHC is not shy and I quickly asked some questions. “Cadre, where is the Vietnam Memorial?” Cadre: “Don’t you think someone in your group is from Charlotte? Figure it out Team Leader. You’ve got 2 minutes to get these people up, organized, and moving.”

I’ve never seen anyone try and herd cats, but it could not look any funnier than me trying to do everything by myself to get this group up and running. No one was listening. GRTs were barking orders, while I was barking orders. I have a feeling our 2 minutes was not completely up, but Cadre called time anyway. Time for another correction. Lesson 4: being the Leader is harder than it looks. Lesson 5: Sometimes a bad plan is better than no plan at all.

Not 100 feet from where our failure to get organized and moving occurred was a sand volleyball court. We were instructed to circle up in the pit. A tight circle. Time to make “sugar cookies,” and Cadre wanted sand 30 feet in the air or we were going to do it again.

Looked like this

I know now that the correction was due to a failure of leadership (aka, it was my fault), but at the time all I could think was, “this wouldn’t be happening if y’all would just listen to me.” Lesson 6: there is more to leading that standing at the front and barking orders. You have to learn how to be a good follower before you can be a leader.

The correction did not contain a change in leadership, so I was still Team Leader. I want to say I did better from there on out, and I did, but I was by no means a great leader. Despite my ineptitude we made it to our destination. We did start moving as a team. We had a rotation set up on our log, and it was working. We had individuals assigned as traffic guards to control traffic as we crossed, we had someone assigned to watch the 6, we may have even resembled a team. In my head I took full credit for those accomplishments, but now I know it wasn’t about me, it was about the team and communication they had developed amongst themselves, regardless of who was the leader at that time.

At the Vietnam Memorial the Cadre imparted more knowledge. They talked about how abandoned Vietnam Vets have been compared to other Veterans. How our Country has seemingly turned our backs on those Veterans. How of the various subsets that make up this Country’s homeless population Vietnam Vets are the largest portion. It was at that point that I was introduced to Angler, a 71 year old Vietnam Vet who was participating in the RLB in Group 1. The Stud’s even got his own patch: which I proudly sport from time to time.

I could do an entire post about the lessons I learned from just meeting Angler, but I won’t do that here. Instead, let’s just say that little whisper in my head got a touch louder.

At this point in the RLB things started to be a bit of a blur. There was more PT. We still had our logs and coupons, and we were still making our way around Charlotte as a group. At one point we did make it back to the park where we did our PT test. At that point we did some relay races amongst the teams, and I am proud to say that Group 3 won. Winning is great and all, but what I now realize is the competition between the Teams made each team stronger. Each group was frantically rooting for their racers. Just an awesome experience.

We also made a human bridge, and each member of the RLB had to cross it. Great trust exercise and experience. Also a great example of what a “group” can accomplish that an individual could never.

Eventually we made our way back to the Charlotte Bridge Home for patching and the after-party. It was fun. I made a lot of contacts, and for a moment I felt like part of a greater community of people. People that I knew, from experience, could accomplish seemingly insurmountable tasks through group effort.

Here is a link to photos from the RLB if you’re interested:

But, regretfully, as soon as YHC got back in his car to leave the RLB, the lessons he learned began to fade. I think it was because I approached the RLB with the attitude that, “I’m just going to go crush this thing, get my patch, and move on.” I did not have my mind right in approaching the event, and as a result I missed out on some valuable experiences.

To be honest once I got my RLB patch, I was content. I mean, I was the only F3 Columbia pax with an official GR patch, that I knew of, so I was riding high. The whisper in my head was completely drowned out by my own self-congratulatory sunshine pumping. Man, what a waste of effort and opportunity. Thankfully, before that GR fire was completely extinguished, Robber started stumping for a F3 Columbia Custom Challenge. There was simply no way I was going to let about 100 guys in the local F3 community complete that Challenge without me, so I signed up. What can I say…I am nothing if not competitive.

The F3 Columbia Custom Challenge

There is already a well written backblast / AAR on the Custom Challenge, here’s the link:

That should satisfy any curiosity you have about what went down during that event. It was an amazing time and experience with my F3 brothers. But, to be completely honest, it left me feeling a little let down. I still haven’t figured out exactly why, but I just didn’t get “it,” whatever “it” was that I was looking for, from that event. Don’t get me wrong. I have some great stories to tell, like watching the machine that is Costanza reverse crabwalk up Barnwell Hill not once, but twice, during the Barnwell Hill Massacre; or Cadre Geoff’s speech in 5 points about how folding underwear 6 inches by 6 inches matters. “Attention to detail.” And I believe I grew a little closer to the group of guys that make up my beloved F3 Columbia, but we were already a team. We already had each others’ backs. We had already gelled and knew how to rely on each other. Maybe that was what was missing for me, there was no “ah ha” moment during the Custom Challenge, because we already had that moment over the months we had spent working as a team. I don’t know, but in complete honesty with myself I did not get “it” from the Challenge. In fact, that voice inside my head that had been planted at the RLB was no stronger after the Challenge.

For whatever reason, the fact that I didn’t get “it” during the Challenge, I believe, is what led me to sign up for the very first F3 Custom Heavy.

Getting Ready for the Heavy:

I believe, but I may be wrong, that TNT was the first from the F3 Columbia / Lexington / Lake Murray contingent to sign up for the Heavy. I remember thinking, “dude, my back and shoulders are still sore from the Challenge, and now you want me to sign up for something twice as long?” But, that emptiness was taunting me, and the whisper from the RLB was echoing around inside that hollow, gently building to a roar. Maybe this is where “it” will be? Maybe you will finally find what you’ve been looking for? Maybe the Heavy will crack that dense noggin of yours, peel back the layers of jade and open your eyes to the community and brotherhood you seek. Damn, that sounds kind of deep, doesn’t it? Well, that’s where I was. Those were the questions I had and the internal conversations that existed inside me. Man, what little did I know…more on that in a minute.

So, I signed up. At first I was on the wait list, but “thankfully” more of F3 Nation decided they could swallow this RedPill, and the event was opened up to the wait list. Boom, now I was in. I was HC’ed on the main page. No turning back now. Money paid, skin in the game. What was I thinking? How was I going to get myself physically and mentally ready for this? Enter Wingback, Gypsy, No Help, Clipboard, TNT, Pothole, Chin-Strap and PYT. That smaller segment of F3 Nation got me motivated to train for the Heavy, because they were signed up as well, and we were motivated to not just survive the Heavy, but to do our best and thrive during the Heavy. So, we started training. Long rucks on Sundays. Wearing a weight vest to boot-camps. Starting a ruck-specific workout on Wednesdays. Sandbags, metal plates, telephone poles, railroad rails, and even a Marathon Ruck. Along the way we got additional motivation from guys like U-Haul, who came all the way over from Florence to do the overnight Marathon Ruck with us. We also found other pax that were interested in ruck specific workouts, like Improv and Backdraft. Together we trained, we thought about gear, we tried to anticipate what we would need to complete the tasks assigned to us, we exchanged ideas on making our set-up more efficient. Some went to Charlotte for the Quarter-Ruck. Some even worked in a GR Challenge in Charleston. We did all we could to try and get ready, and during that preparation we bonded. Before we knew it, it was time to stop talking about it, and do it. So, off to the Battery in Charleston, where Cadres Jesse, Dakota, and Big Daddy were waiting.


I know that Dallas, who organized the F3 Custom Heavy, is working on an official AAR, so I am not trying to steal his thunder. If you want the play-by-play then stay tuned for the BB from Dallas. I have no doubt it is going to be well worth the read, cause that dude does everything with 110% effort. This post is just about highlights, and my personal experience. Also, I am not going to give you a run down of all the gear I used, with step-by-step critiques of what worked and what didn’t. There are plenty of AARs out there from Heavys that will give you that information, and those authors are probably more qualified than me to give those recommendations. I will say this, you will probably pack too much, but that’s okay.

So, on with the story.

A REAL Welcome Party:

It seemed like the event came upon us like a South Carolina Summer Thunderstorm. You could see it on the horizon, but were still surprised by the first bolt of lightening. Of the 57 men that showed up, only 3, I believe, had never completed a GORUCK event. This was a group with experience. We were F3 Strong and GORUCK tough. We had taken and completed GR Challenges before…we were ready…weren’t we? Wait, where’s the flag pole. We hadn’t even gotten started and we didn’t have a flag pole. Not a good omen. Luckily we were there early. We figured it out. We made do. Then a random F3 pax from Charleston, who was just there to watch the launch, showed up with a shovel flag base. Crisis averted.

Then the storm hit. Instructions seemed to fly at us a thousand miles an hour. Disorganization quickly set in. Friction…in-fighting…we had felt this before. Our collective experiences with GORUCK helped us weather the initial storm, but the Welcome Party felt like it would take all day.

First we couldn’t seem to collectively “dump” our rucks to meet Cadre Jesse’s approval. Not a good start. Once our carefully packed Rucks were in complete disarray on the grass, we were told to hold up our weights above our heads. It seems about 8 of our number forgot to write their names and phone numbers on their weights, so we got to keep our weights over our heads until they were all properly marked. Overall we stood there for about thirty minutes with 25 – 30 pounds suspended over our heads. Doubt was creeping in, at least for YHC. If we can’t even get through the initial inspection without correction, then we’re in for a long 24 hours.

Eventually our weights were brought up to standard. Then it was time for IDs and Quitter’s cash. That we passed more efficiently. Next, pack your stuff back up, you have 2 minutes. We couldn’t do it. Time for our second correction. After a bunch of rotating jump squats, we try again. Still couldn’t meet Cadre Dakota’s standard. Were we ready? Could we do this? More corrections. Mt. Climbers, Flutter Kicks, other PT. Finally we get our rucks re-packed.

More PT along the Battery. Low crawling in a Spearhead formation…we fail to meet our hack. Buddy carries down and back…we fail to meet our hack. Buddy drags…we barely even get started, when Cadre Dakota yells “Stop.” What just happened? No one knows. Turns out, someone hit and knocked down the flag. The pen-ultimate no-no of a GORUCK event had occurred barely an hour into our Heavy. The flag had hit the ground. However, out of that colossal blunder came an opportunity for a lesson, and for the next several minutes Cadre Dakota instructed us on what the Flag really means. And for some reason, that little voice inside my head spoke up. Not a whisper, but a calming voice. “Yes, yes, listen to him, he has ‘it,’ and he’s trying to share ‘it’ with you,” it seemed to tell me. So, instead of panicking, I listened, and, as best I could tell, so did the other 56 of my team. We listened to him explain that it wasn’t that particular piece of cloth he cared about, that’s not what he and the other veterans had fought for, had sacrificed for, it was the Nation that that piece of cloth represented. It was all the sacrifices that had come before us that that piece of cloth represented. That is what we had so stupidly disrespected. Now I know that none of us intended to “disrespect” the Flag, or anything the Flag stands for, but sometimes disrespect born out of ignorance or blindness is worse. Correction number 3, 1000 reps. And we completed them all.

Then we had a moment as a team with the Flag, and during that moment, in the BOM around the Flag, listening to team members stump about their feelings, encourage each other, and pray, I started to feel a little buzz. Was this “it?” Maybe, but I had another 22+ hours to figure that out.

Time to get organized and start moving. There were a lot of coupons, a shovel flag, and a team weight, not to mention a double column of 57 men that needed to maneuver through the crowded streets of downtown Charleston. We started moving, and quickly found that we were not going to meet the Standards the Cadre had set for us. I now believe that is part of the experience. You have to learn to fail. You have to learn that individually you cannot do it, no matter how hard you try. The TEAM will succeed or fail as a TEAM, and only if everyone is giving max effort and looking out for each other will the TEAM prosper. But, to be honest, that didn’t click with me for another 17 hours or so. In the meantime it was one missed time hack after another. There were causalities that had to be carried. There were flutter kicks in water. Bearcrawls, buddy carries, lunge walks, etc.

Eventually we made it to our destination, a small bridge crossing a small canal near the base of the Ravenel Bridge. There we had a mission to complete, and it involved trudging through Pluff Mud up to our hips. Oyster shells, broken bottles, discarded asphalt and concrete, all stood in our way. Eventually, after drawing the ire of the Cadre more than once, we accomplished the task. But this was a low moment for YHC. The Pluff Mud and cold water had me shaking uncontrollably as we waited for instructions for our next objective. This was the first time I thought about quitting, and it rattled me a lot. You see, part of the reason I took this challenge on was because I tell myself that I am the type of person that will not quit, yet there I was contemplating just walking away. Why put myself through this? Did I really need another patch? What was the point? Now I realize that moment was the beginning of me getting “it.” I didn’t quit, and no one else did either. My team was there for me, checking on me, encouraging me, and with their help I pulled through that dark moment. We received our new objectives, and started organizing our team.

Part of the new objectives involved carrying the biggest, heaviest log / telephone pole YHC had ever seen. It made the log from RLB look like a twig, and even with 40 of F3’s best under it we could barely move it 250 feet without needing a break. And we had to take that thing all the way to Mt. Pleasant. Halfway across the Ravenel Bridge, YHC had his second encounter with the “I want to quit” feeling. But at that moment I realized, everyone there probably wanted to quit, and that if I quit, then the rest of my Team would have to carry more weight, cause that log wasn’t going to get any lighter if I left. They needed me, and I needed them. It didn’t matter how long it took, we were going to do this, and we were going to do it together. They were not going to quit on me, and I wasn’t going to quit on them. We, as a Team, were starting to get “it.”

I’d love to tell you that after that moment the log seemed lighter, and we started moving faster, but it didn’t and we didn’t. But no one quit, and eventually we made it to the other side of the Cooper River. There Cadre Jesse was waiting, and he was not happy. Time for more corrections.

Countless up-and-overs with the Log. All of us giving max effort, but none of our lifts meeting his standards. Our shoes were taken. We were threatened with living with that log for the rest of the event. Still no one quit.

Eventually we were allowed to put the log down. We then had a time hack to meet to get to Patriot’s Point, more specifically to the USS Yorktown, and, thankfully, we finally made a time hack. Our reward, at 17 hours into this event, time to take our PT test.

For whatever reason, just like during the RLB, the PT test was a calming influence on me. I can do PT. F3 had given me that, and we, as a group, crushed our PT test. We were then rewarded with a speech from Cadre Jesse about Cadre Dakota. I am not going to tell you all the details, but it was moving, I mean emotionally moving, and we all gathered a deep respect for the man who was beating us down. This occurred right in front of the Purple Heart Memorial at Patriot’s Point, and it is a moment none of us will soon forget.

After a few moments to collect ourselves, we were tasked with the Purple Heart run. Essentially, we had to latch our rucks together into one long line, and then complete a mile loop as a Team. After a bit of trial and error we accomplished the task. I must say morale was high at that point. We felt like a Team, and we were beginning to move like a Team. At the conclusion of that mile, we rucked back up, formed into ranks and files, and received our next objective. We met our next time hack, and, to be honest, we were riding high. What’s that old saying, pride always cometh before the fall? Well, boy did we fall. I am not trying to call anyone out, as I am convinced that the Cadre were looking for us to make a mistake, so was going to happen to someone eventually, but while we were filling up our water having just crushed our last time hack, Cadre Dakota overheard one of our Team ask a non-participant what time it was…that’s a big GR no-no in case you didn’t know. Time for another correction, and it came in the form of us having to haul that Log again. This was a morale killer. You could feel the good feelings leaving the group. Again, it was not one man’s fault, the Cadre were going to find a way to put us through this moment, of that I am sure, because that moment is yet another step in getting “it.” You have to encounter, and overcome, adversity before you’ll get “it.”

Amazingly, not a single negative word was uttered. The feeling of disappointment was palpable, but it passed, and as a Team we shouldered our burden yet again, and rucked on.

Cadre Jesse had told us that at some point during this event we would experience a buzz. We would actually feel the comradery. Like so many other things he said that night, he was right, and for YHC that happened at a white picket fence about a mile from Patriot’s Point in Mt. Pleasant. We, as a team, had accomplished a task Cadre Dakota assigned to us, we made it a certain distance without putting the Log down, and we had been promised we could drop the Log, and be done with it for the remainder of the event. Of course, dropping the Log came with a price tag, and the price was 500 reps of Cadre’s choice at the Endex, but we gladly accepted that bargain and accomplished the task. Then, as we were maneuvering the Log to place it where we had been instructed, we got overzealous and dropped it before being told to do so. Cadre Dakota was not happy, and we were told we would have to shoulder the Log and carry on. Yet another moment of palpable disappointment, but not a single negative word. I cannot tell you how amazed I was that 57, type A, sleep-deprived, exhausted men did not turn on one another at that point. I cannot explain it, but we didn’t. Instead we formed up. We lifted, and we were instructed to take three steps back. We did it without complaining, and were rewarded by Cadre Dakota with a command to drop it. So, we did, and that thing still sits there today. I know because after the Palmetto 200 this weekend, I went by and tore off a chunk of the beast for a keep-sake.

At that moment, the burden we had carried safely deposited, we came together as a Team, in true F3 style, for a BOM. In that BOM I felt the buzz Cadre Jesse talked about. My whole spirit a live wire of emotion, and I know for a fact others felt it too. I felt myself let go of “my self” and embrace the “Team.” And as far as I can tell, that is the amorphous “it” I had been searching for. The best analogy I can come up with is the mother, who seeing her child trapped under a car, taps into a deep inner strength that she should not be able to possess and lifts that weight. It is because she is no longer restrained by self-doubt and selfishness. Her entire being is focused on something that, to her, is greater than her “self,” and in that moment she is freed and her inner strength emerges. I am not a soldier. I do not pretend to know what those brave Men and Women go through, but I think through this experience I do understand them a little better. “It’s not about You.” “It” is about the Team, the Group, the Community…the Nation. We are all in this together, and we will succeed or fail together. At least that’s what I got from that moment.

As that BOM disbanded, we began to make our way to Isle of Palms. We all knew the Endex was near. Yet the group was a buzz with conversations that had nothing to do with the Endex. We were talking about “it,” about our experience. We were learning about each other. We had become a true Team. Truth is, at that moment, it didn’t matter if we had an hour or 24 more hours to go, because we had finally stopped looking at the Heavy as just another 24 hours we had to survive, it was no longer about the time limits, or the Endex, because we had already attained the goal. We had become a Team. So, as a Team we rucked on. We listened to the Cadre. We did as instructed, and made our way to the public access point for the beach at Isle of Palms. There we partnered up and rucked down the beach to our Endex.

For an hour or so after we arrived at the Endex, we completed more PT. Surf torture, flutter kicks in the cold ocean water. Sugar Cookies, up-downs, group squats, etc. It didn’t matter, we had “it,” and nothing could take that from us. Finally, we reached what we thought was the end, and then Cadre Dakota spoke up. “You still owe me 1000 reps.” He was right, we owed 500 for the bargain to drop the Log, and another 500 that we had accumulated along the way as corrections. So, we lined up in double arm intervals and began doing up-downs. That is when YHC heard Cadre Dakota say, “We are going to do this until you reach 1000, or until someone quits.” And at that moment, YHC had his third encounter with thoughts of quitting. At that moment I was ready to quit…for my Team, and I suspect others who heard his comment were ready to quit too. If it meant that I didn’t get a patch, but I spared my Team from another 950 up-downs, then I was prepared to do that, because I had already gotten what I came here for, I had “it” and no one could take that from me. Thankfully, right as I was having that conversation with myself, Cadre Dakota told us to “stop.” “Turn and face the Flag,” he said, and we did. And, in unison, we said “I pledge allegiance, to the Flag, of the United States of America, and to the Republic for which it Stands, One Nation, Under God, Indivisible with Liberty and Justice for all.” Never in my 35 years of living in this Great Country have those words meant more to me. I was prepared to suffer through the remaining up-downs, or whatever else he wanted to throw at us, because I wasn’t leaving this Team. They didn’t need me to sacrifice for them, in fact they wouldn’t want someone to take this from them. If we had 950 up-downs to do to finish this thing out, then we were going to do each and everyone of them. But, as we turned to face Cadre Dakota, and continue to pay the debt we had incurred, he said “That was so beautiful, y’all don’t owe me anything more.” And with that, we were done. We lined up, we received our piece of cloth, we hugged, we prayed, some of us even cried. And that was that.

57 Men of F3 Nation took the ultimate RedPill and completed the GORUCK Heavy on March 13-14, 2015, and I am proud to say I was one of that number. 25 and half grueling hours of 100%, max effort. It cannot be adequately explained. It must be experienced. I have been asked by countless people about this event, and I always come up at a loss for words. It was intense. It drug me through the gambit of emotions. One of the Shadows for the event, Optimus, put together this video, and I still get a little emotional watching it:, because it captures a little of what I’m trying to say, and reminds me of what I experienced, what I felt, and what I learned.

Where do I go from here:

So, the Heavy is done. I’ve even got the Patch. There are 56 others out there, but the truth is, just like Cadre Dakota taught us about the Flag, those little swatches of cloth really aren’t worth anything. It is what they represent that matters, and that is what I feel every time I think about this event. In this video you hear a speech from Cadre Big Daddy. You’ll notice I haven’t spent anytime talking about what he taught us during this event, and that’s because what he taught us, and the way he opened up to our Team on the Ravenel Bridge feels a little to personal to share with you, or with anyone else outside my Team. We earned those lessons, and we earned his story. If you want it, then go earn it from him yourself, you’ll be glad you did. But, in his speech from the video, he talks about the five phases of team building. We hit all of those…more than once. Then he talks about taking the lessons learned from this event and applying them in your life. About not forgetting them, or all our effort would be wasted. That struck a chord with me, and I am trying to do just that. Being a good team member in every environment. Attention to Detail, Teamwork breeds Success. No obstacle is too big if we are willing to work together. Personal responsibility. Accountability, to yourself and those around you. I will not Quit on you, so do not Quit on Me. Can you imagine the world we would live in if everyone thought that way?

Alright, I’ve stumped enough, and that little voice inside me feels content for now. I hope this recitation, this testimony, means something to you. I hope it plants a seed, or waters one that was already there. If you know what I’m talking about and have “it,” I hope you share it. If you don’t, then I hope you find it, cause its everywhere. You see, what I really learned through all this, through months of training, through the RLB OO1, GR Challenge 1277, and GR Heavy 064, is “it” was already all around me, I just didn’t realize it.

That’s all…for now.

Coupons and Kotters, with a side of Merlot at the Powder Keg

Q.I.C.Inspector Gadget
The PAXRoid (Welcome Back Kotter), Seal, Cabin Fever, Swift, P squared, Hook and Ladder, Youkillis, Flow Rider (Flo Rida?), Tea Bag, Brown Shorts, Quaker, Keystone, Steamer
Workout Date3/23/2015

14 PAX started their week off right with an I.G. beat down at the Powder Keg.. It was a misty, cool morning featuring a very welcomed return for Roid, a Keg Kotter.  There are a few more Kotters in Powder Keg land that we need to work on as well.



Mountain Climbers IC 20

Windmills IC 15

Goof balls IC 20

Copperhead squats IC 10?

The Thang:

Mosey to storage shelter to get coupons

Calf Raises IC 20


Triceps OYO 20

Overhead Press OYO 20

Squats OYO 20

Pair up: Partner A does 20 Curls while Partner B does Merkins  Repeato

Partner A does 20 Tricep Extentions while Partner B does Flutter  Repeato

Partner A does 20 Squats while Partner B does Mountain Climbers Repeato

Return coupons and mosey back to parking lot.  THERE was Merlot !

Indian run – double applesause around church down through parking lot and back to flags.

Line up at parking lot edge, lowest part:

Lunge to middle

Joe Hendrix up the steps

Run backwards to end





Heels to Heaven

Flutter while YHC gets his recorder/phone


F3 Expansion: Atlanta  – April 18, Jacksonville FL –  April 25, Asheville in May.

Jackalope is scheduled for May 16.  It is a Swamp Rabbit CSAUP that circuits through four AO’s ending at Legacy Park.  Watch for more details.

Red, Light and Blue ruck event in April in Greenville.

Seal had 4 PAX for the Special Ops AO last Sunday.  Get the word out among guys that can’t or won’t make the morning workouts. It is a running/boot camp workout at 7:00 pm on Sundays.

Exercising patience with family and co-workers is a common topic in COTs lately. Share anything with the PAX that might be helpful.  Steamer remarked that eating right and especially getting adequate sleep is shown to reduce stress.

YHC asked that the PAX share not only their problems in COT, but also their achievements (weight loss, good physical,etc.), so that we can all share in those accomplishments.

Devotional Text/App post being coordinated by Hook & Ladder. GroupMe app is helpful but not required. Can just receive a text to receive the daily devotional.

YHC mentioned a charity called Michael’s Way, which helps people get training to find a better job.  Spread the word to anyone you know that might benefit. Contact YHC.

Praise for Roid’s church signing a lease today for a new building.

Keystone’s VQ is next Thursday.  Come show support for him.

The Sedentary Life Vs The D.R.P. – PART TWO

Quick link to PART ONE –


My father’s desire for a “miracle pill” really did not surprise me. We live in a world where technology creates so many things in terms of instant results and instant gratification. We are spoiled by technology – too much sometimes. We want what we want – and we want it now! We shouldn’t have to wait for anything we desire right? Too bad that technology doesn’t allow us to be “instantly” physically fit! Or is it?

All of us know that healing does not take full effect upon ingestion of our first dose of any medicine. Our systems need to adjust to the introduction and our chemistry needs to find the balance needed for the medicine to take its maximum effect. For some that could mean days or even weeks to realize the full effect of whatever pill we are taking. The quest for an instant fix is a futile one and yet it is within that illusion that many still dwell. It is only when we are honest with ourselves and faithful in our daily dosage that the full and positive effects can be realized. It is only then that we can fully benefit from our medication. So is also true with our D.R.P.

One dose of the D.R.P. is not enough to cure what ails us. Nor is two, three, four, etc. It is not a pill of convenience nor of comfort. It is a pill not unlike others we have ingested – in the beginning it is harsh! In the beginning it seems too large to swallow, or to bitter to taste, and so like a petulant child we put up a fight! We find reasons why we shouldn’t take it. We make excuses as to why we don’t need it and we either discard it or we shelve it out of sight. We put off taking it because it doesn’t show instant results and the thought of continuing to ingest it makes us shudder. It is that type of thinking that will surely expedite our membership acceptance into the Sedentary for Life Club. It is that type of thinking that will increase our chances for being in a skilled nursing facility one day.

Please don’t feel I am writing that our D.R.P. is a way around all of the inevitability of our aging. I am not proposing it to be a new found “fountain of youth”! What I am writing is along the line of that old saying “an apple a day keeps the doctor away”. We control what we can – our bodies will control the rest. We take our D.R.P. as preventative medicine – not as a miracle healing drug. We take our D.R.P. to keep our bodies and minds strong. Strong to fight the battles of aging and the eventual breakdown that will surely come to us all. We take our D.R.P. because we want to live a longer, stronger, healthier life for as long as we possibly can. The more we take the pill the more we will get adjusted to its ingestion. That does not mean it won’t still taste bitter, or get stuck in our throats on some days. It does not mean we will all have a dramatic restoration to our glory days of high metabolism with a side of Spartan-like chiseled features. What it means is this – we are giving our bodies and minds a better chance. We are giving them the chance to be FIT TO FIGHT! We take the D.R.P. so we can take the fight to the enemy without fear or excuse.

Our fight ultimately will be lost. Yes we all know this to be true but that is not a good excuse to skip our D.R.P. My father never took a D.R.P. and in that inaction probably expedited his demise. I wonder what he would change now if he could? His mind is so far gone that he can’t even remember much about the last 30-40 years. I would bet though that he would make some changes if he could!

F3 Brothers – don’t let this be you! Do yourselves a favor – if you haven’t already. First take a look at the people in your life – family, friends, etc. Ask yourselves what they mean to you and how they would adjust to your not being in their lives. Second take a look at yourself in the mirror and in your mind – ask yourself – AM I FIT TO FIGHT? Lastly imagine yourself not being around or being confined to a place such as my father for the remainder of your life and then ask yourself this – Would you be willing to trade all the days from that point backwards just for the opportunity to get FIT TO FIGHT? I THINK YOU ALREADY KNOW THE ANSWER! Take the pill. Take that oft bitter, oversized horse pill and make yourself swallow. As often as you can and even double your dosage. Its no miracle cure, its no fountain of youth. Its a tool to help you get and stay FIT TO FIGHT.

Your choice with no excuses – THE SEDENTARY LIFE VS THE D.R.P!


The Sedentary Life Vs. The D.R.P.

For all of my F3 brethren. It is a little long but has been on my mind for a while now so please bear with it. I hope it brings you some good reasoning for what we do together!


Today I made my one of my routine visits to the Veterans Victory House in Walterboro, South Carolina. I have been making the trip 1-2 times per week for the last three months. When asked about the reason for my visits I usually state it is due to an incident that occurred in the later half of 2014. Truth be told it is because of a path that was taken starting in mid 1967. A path that was embarked upon shortly after my birth. This was the time when my father retired from the United States Army.

My father like many others joined the military and had a career of service. He worked hard and did whatever his service required of him – including staying “fit to fight”. He was never in a combat role but he still stayed fit – because it was required. My father was never one that was physically active prior to serving save his time as a Western Union telegram messenger! He was not interested in sports of any kind not even as a neighborhood kid playing with others. Therefore the Army kept him physically fit for twenty plus years. Sure he smoked – about a half pack a day, and even indulged in the social beers of western Europe but he stayed pretty fit overall. He did his p.t. and passed all of his physical tests. This came to pretty much an abrupt halt the summer of ’67.

Once my father retired from active duty he began a journey on the sedentary life. As he transitioned into civilian life he was no longer required to participate in the routine fitness workouts and physical fitness tests. He worked his job, came home, ate dinner, watched a little television, and played his music. His only hobby was buying old record albums to add to his collection, and then make recordings to cassette tapes. He would sit in his studio for hours upon hours playing, listening, and recording his music. On occasion he would take the family on bike rides! He and mom had a 10- speed tandem bike and we would go for an hour long ride sometimes with all of us in line behind them on our bikes. Like a bad prequel to a National Lampoon’s Vacation movie! So he would do that once or twice a month in the summer only and that was the extent of getting his heart rate above 65 bpm. And so it would go for the next 40 years of his life.

The biggest stride my father took towards improving to a healthy lifestyle during this time was to quit smoking. Cold stop. Something most people cant seem to do these days. He stopped one day and never picked up another cigarette again. What he did pick up was 50 pounds of fat from overeating. He compensated for the craving with food and combined with the lack of exercise went from a 34 waist to close to a 50. Not a good combination either for a man with a family history of heart disease – his father died of a heart attack when my dad was only 17. So here is the outcome of that lifestyle. 1994 diagnosed chronic high blood pressure. 1996 diagnosed med. dependent high cholesterol. 2002 diagnosed major arterial blockage in heart and triple by-pass performed. 2002 – major carotid artery blockage detected and repaired with endarterectomy and stent placement. 2005 diagnosed as insulin dependent diabetic. This has been the way of life for his last 20 plus years. Then in the last part of summer in 2014 I received a phone call from my mother asking advice about a prescribed drug my father was currently taking. They had seen one of those bad drug commercials about that particular drug and wanted to know if I thought that he should stop taking it due to the mentioned risks. My reply was simply this – keep taking the pill and call your doctor for a consult about your concerns. That fell on deaf ears and my father decided he would stop taking his pills and the end result was not a pleasant one. Within a month my father had experienced several T.I.A.s (transient ischemic attacks) which are also called mini-strokes or strokes in evolution. These gradually build up and worsen until a full blown stroke is inevitable. In my father’s case he did not speak to anyone about the T.I.A.s so we had no warning. When he finally had the full blown stroke my mother was clueless to what was going on and waited until the next day to get help. It was too late.

Once my father was at the hospital and all the tests were completed the verdict was in – a full blown stroke on his previously repaired right side carotid artery. He was completely paralyzed on his left side. Decades of sedentary living had come to fruition. As I sat with my father listening to the doctors diagnoses I knew what was coming next. My father barely let the doctor finish and he asked “is there some sort of pill I can take to correct this?”. I nearly lost it. My father’s new home would be a skilled nursing facility.

Now each time I visit my father at V.V.H. I sit and wonder how differently it could have been. I wonder how his life might have been different today if he had not lived a sedentary life. Would we be out playing a round or two of golf right now? Maybe some tennis? Or maybe we would be at the beach, swimming and drinking a beer. Instead I am visiting him as often as I can and helping to feed him dinner or engaging him in conversation to help trigger some memories. Who can say for sure but what I am certain about is this – my father should not have been waiting until the eleventh hour to reach for a non-existent “miracle pill”. My father should have had the foresight to embrace the pain and the suck. He should have sought out and embraced the D.R.P.

PART TWO – The D.R.P. quick link –

NightOps mission: Operation BridgeBurner

The PAXMr. Winslow, Roscoe P. Coltrane, Chernobyl, and YHC
Workout Date03/22/15

4 committed Pax posted at the 2nd meeting of NightOps to see what Cleveland park has to offer in the way of AO assets for pain stations. Conditions: Light mist and in the mid 60’s temps.

Warm up: 

SSH x 20 IC

IW  x20  IC

MC x20 IC

Monkey Humpers  x15  IC

The Thang:

Time to mosey over towards the veterans memorial to make use of the picnic shelter. 11s. Dips and Mericans. This one was a burner out of the gate. Mosey again.Took trail to the south end of park toward Woodland Way. Found an above ground portion of city sewer line to provide a derkin station. 25 OYO. Mosey again, over the bridge and back north to the monkey bars conveniently along the trail.The ain’t your usual monkey bars though. Stacked close together and the damn thing pivots/swings as your body weight shifts from bar to bar. A lot harder than it looks. Mosey some more to the old amphitheatre. Then Joe Hendrix up these monster steps, broad jump back down. Lunges back up for 2nd circuit. Broad jump back down. Then broad jump up and back down one more time just for good measure. Mosey to the bridge at veterans memorial. The mission was given to the PAX at this time. Make your way to the Liberty suspension bridge. Go to half way across the Liberty bridge then turn around to return to the Shovel Flag. Keep track of how many bridges you cross over. 10 burpee payment for each bridge crossed (dang tolls). We ran out of time before getting all the way back to the SF. So at COT we decided each man would pay his tolls before the next #NightOps. For the record, it was 10 bridges we crossed on that run. Ugh. We cashed in 10 each at the rendezvous. 90 more to go.

Naked Moleskin/COT:

The Jackalope. Read the pre-blast

New AO – Haventown: downtown Anderson on Wednesdays at 0530hrs. Check F3Anderson’s schedule.

NightOps is open format. You Q it, we do it! Sign up on the Google Calendar today!

We heard prayers for those near and dear to us. We ask for continued prayers for healing powers for those.

A big thanks to my Anderson peeps for coming up and giving me some camaraderie during their weekend. This was a great post-work-weekend-release for me and great excuse to get my 2.0s and M out in the park to see just what it is we do and love so much. It’s also a great opportunity to get more visual recognition by the community and get them asking “Who are these F3 guys? Marines?” (how dare you cuss at me like that. Marines. Pssht). The afternoons and evenings are devoid of our presence in the local parks and churches we meet at. No more. We can reach the night owls this way. I’m certain of it. Thanks men. See you in the gloom.




Save the BEST for Last: Conquerors Discover PowderKeg Feature We Had Missed

Q.I.C.Gluten, Quaker
The PAXGluten, Quaker
Workout Date03/21/15

Numbers! Too many can be a problem. Too few can seem like we are missing the point! Twenty has pushed the edge of what can be effective for safety in transparency and fellowship. I did a running workout down at Edisto Beach last weekend where a herd of deer outnumbered/welcomed me back at a 15:1 ratio. TODAY at PowderKeg, it was YHC and Quaker – alternating turns for what “The Next Exercise” would be… it was the 2nd time that had happened for us in that way. In both cases we can say, NO REGRETS! God’s word says “Where two or more are gathered in my Name, His Holy Spirit will be in our midst.” We believe that with an even stronger faith NOW after how our workout ended! But first, here’s the ‘skinny’ on how we suffered through our downPAINment in the PowderKeg gloom:

Warm Up

SSH, IC x20; Mountain Climbers, IC x20; Sumo Squats, double count x20 (legs wider spread, fingers touch pavement on “1”, hands stretching to the sky on “2”for 1 rep, all the way to 20); Wind Mills, IC x20; Imperial Walkers, IC x20, Merkins, IC x15… sufficiently warmed up, we mosey’d up the hill to the picnic shelter!


Round 1: Elevens, OYO consisting of DIPS & Step Ups 10:1, 9:2, 8:3, 7:4, 6:5, 5:6, 4:7, 3:8, 2:9, 1:10 done. (courtesy of Quaker)

At the point, Quaker completed his 1st round of Elevens, ending up in an inclined plank on the picnic table. It gave me an idea for what would come next:

Merkins, inclined & right hand staggered up/left hand staggered down, IC x10; Repeato – same, but with left hand staggered up/right hand staggered down, IC x10.

Round 2: Elevens, OYO consisting of Lunges & Squats 10:1, 9:2, 8:3, 7:4, 6:5, 5:6, 4:7, 3:8, 2:9, 1:10 done. (courtesy of Quaker) Yes, Quaker made sure we did both legs on the lunges. Legs are pretty much toast by now as we mosey back down the hill to grab some wall for the Peoples Chair!

Round 1: People’s Chair, as YHC shared 1st Peter 5: 1-11 Not sure how long it ended up being, but YHC started reading quicker toward the end.

Round 2: People’s Chair, a bit more standard with arm circles, out, up and a reverse 10 count to finish for Quaker’s 4 corners

FOUR CORNERS Descending Merkins around each corner of the church footprint:

  • Mosey to 1st back, right corner for 10 Merkins
  • Mosey to 2nd back, left corner for 8 Merkins
  • Mosey to 3rd front, left corner for 6 Merkins
  • Mosey to 4th front, right corner for 4 Merkins

Both Quaker & YHC couldn’t help but notice at the 1st corner of 10 Merkins the sound of running water that we had never heard before at one of our workouts. We decided we would have to investigate further at the end of Quaker’s FOUR CORNERS for what we thought was going to be a possible busted pipe. We couldn’t have been more wrong! By the time we reached the source of the sound featuring trickling water, we discovered a Prayer Garden. We were amazed. Somehow on the side we had always seen before, we assumed that the “fence’ was there to conceal utility equipment for heating and air-conditioning for the church indoor environment. We were both imagining a COT inside this unique outdoor environment!


Yes, we save the best for last… Quaker shared a request for a friend up north named Wally with undiagnosed health issues that had him on his mind. Of course we also remembered our F3 Brothers missing for various reasons in the PowderKeg gloom and we asked God to strengthen us all as men, husbands, fathers, and leaders in all the various walks of life F3NATION is blessed to have in the PAX. The following was one of the many scriptures that seemed appropriate to share as we opened this back blast talking about Numbers. So, from the Book of Numbers we close out in this prayer offered on all our behalf…

Numbers 6:24-26 New Living Translation (NLT)

24 ‘May the Lord bless you
and protect you.
25 May the Lord smile on you
and be gracious to you.
26 May the Lord show you his favor
and give you his peace.’


Block-O-Rama / Shelter of Pain

The PAXHook & Ladder, Brown Shorts, Seal, Yukilus, Cabin Fever, Gluten, Hockey Lot, Gristle, Keystone, Inspector Gadget, Flo Rider, Quickie, Hot Lips,
Workout Date3-19-15

-14 PAX made to Powderkeg this morning resisting the temptation to fartsack due to the rain.  Todays workout brought lots of pain, at least for YHC!  Good thing for the PAX that we ran out of time at the end because I planned to polish off the pain with by bringing Sally back.  YHC will have to get that one in again early next time for those that missed my first run at her.  Here is what went down:


Happy Jacks x 5 IC (5-IC SSH then 2 jump squats = 1, do 5 total)

Monkey Humpers x 15 IC

Circuit of Pain (5 merkins IC, 5 mountain climbers IC, pop up and jump, rinse and repeat 5 times)

The Thang:

Partner up and mosey to block pile to collect coupons and then to picnic shelter

A Dora of sorts with the following:

– 50 pullups, partner runs to my truck in upper parking lot and back to shed (flip flop)

– 100 curls with block, partner runs to my truck in upper parking lot and back to shed (flip flop)

– 150 lat pulls with block, partner runs to my truck in upper parking lot and back to shed (flip flop)

– 200 squats with block, partner runs to my truck in upper parking lot and back to shed (flip flop)

Plank till everyone finishes, then return blocks to their resting place.  Mosey to end of lower parking lot – fly-over penalty, 10 burpies OYO

Leapfrog with partner from end of parking lot to stairs in center of parking lot, Joe Hendrix up the stairs

top of stairs, one partner does Globe jumps (jump to right, back left & back to starting position) while other partner runs around parking isle to previous location, back up stairs to relieve partner doing Globe jumps, then flip-flop

Joe Hendrix up second flight of stairs to next level.  One partner does diamond merkins until partner returns from running around parking level as before, then flip-flop

Joe Hendrix up third flight of stairs to final level of parking lot.  One partner does body builders (burpie with plank jack) until partner returns from running around parking level, then flip-flop

then Flutter kicks till everyone finished and then continued flutter kicks until everyone was ready to spill merlot (courtesy of Hook & Ladder).  This would have continued, but Inspector Gadget demanded we stop.  YHC was dying and also pointed out the fact that we were one minute over the time limit.


-Q calendar is empty except April 2nd.

-Milliken 5K in Spartanburg this Saturday for anyone interested.  Quickie is doing it.

-Connector Run in Anderson April 4th

-Night Ops with Seal on Sunday evening @ 7:00 pm at Lions Den (Greenville Zoo)

-USMC Mud run still open for those interested (4-11-15)


-Palmetto 200 race this weekend, keep those guys in your prayers.  Brown Shorts Driving Van for the team

-Hockey Lot’s father-in-law battling alcohol addiction, started back drinking again after 3 years of being sober

-Slugs former manager at previous company, his wife died of cancer yesterday.  She was 53 and they have 3 kids.  Also, I will be traveling next week, pray for my wife and kids to be healthy and safe while I’m away, 3 of them had the flu last month when I traveled

-Dommer’s traveling, and has had sick family members.  keep him and his wife and kids in your prayers

-Quickie’s wife is 10 weeks pregnant.  Pray for a healthy pregnancy

-Spidey and his wife had a miscarriage.  Keep them in your prayers and for time to heal their loss

-Brown Shorts brother-in-law still recovering from a stroke, pray for him to continue to have a full recovery

Closed out with a reading of the Word 2 Timothy 2:22

Run from anything that stimulates youthful lusts. Instead, pursue righteous living, faithfulness, love, and peace. Enjoy the companionship of those who call on the Lord with pure hearts.

This companionship is what we get from F3.  YHC is thankful to be able to spend 4 days of my week getting sharpened by each of you.