New Year, New You!


When: 1/2/19


The Pax: Thriller (RESPECT), Thunderbird, Ginger, Dunkin’, Pinto, Flasher, Dizzy, Dr. Phil (WELCOME BACK!), Squib, Spirit Fingers, Moped (RESPECT), Johnny 5, Big Worm, Chipmunk (FNG-Ray Taylor/RESPECT/WELCOME!), Knobby, Belding (RESPECT), CDC (QIC)


Conditions: 56 degrees F, soggy

The Thang



Warm-up x 2 laps around Hoppa’s Yard


Little Arm Circles

  • Frontward x 20 4CT IC
  • Backward x 19 4CT IC
  • Forward Claps x 20 4CT IC
  • Overhead Claps x 19 4CT IC

SSH x 20 4CT IC

Flutterkicks x 19 4CT IC


Modified Bataan Death March 

Indian Run. Last person performs 2 burpees, then sprints to front. Rinse and repeat until everyone has performed burpees.


Mosey to Tennis Courts


4 Corners Bear Crawl/Fun Run 

1st corner: 5 burpees,

2nd corner: 5 burpees, 10 jump squats

3rd corner: 5 burpees, 10 jump squats, 15 Flutterkicks

4th corner: 5 burpees, 10 jump squats, 15 Flutterkicks, 20 BBS

*Run long length; bear crawl short length.

*Air chair for the six


Mosey back to Hoppa’s Yard


Zombie/Crab Walk

Lunge across Hoppa’s yard.

Perform 20 merkins.

Crabwalk back to start point.

Perform 19 squats.


Mosey to parking lot.


Plank ‘o’ Rama

High Plank

Shoulder Touches x 20 4CT IC

Side Plank (L/R)

High Plank

Shoulder Touches x 19 4CT IC



Flutterkicks x 20 4CT IC

Hello Dollys x 19 4CT IC

American Hammers x 20 4CT IC

Boxcutters x 19 4CT IC







Ecclesiastes 4:12                 

12Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

In F3, Shield Lock, is the horizontal relationship between men. The HIM (High Impact Man) Accelerates his shield lock to get ready for the expected and to prepare for the unexpected. It is the means by which we fight Flux (the emotional reaction to the peaks and valleys that appear throughout a man’s life).

Proverbs 27:17

17As iron sharpens iron, so one person sharpens another.

In F3, Whetstone, is the vertical relationship between men. A whetstone is what sharpens a blade. A man must be sharpened like a knife blade. The unsharpened man is dull and lethargic, ineffective as a leader, and ill-prepared for the obstacles he will face in life. The HIM acts as the stone to the younger man’s Blade, making it sharper and whetting his appetite for greater responsibility.

Both types of relationships are subject to 3P. They must be Proximate, Purposeful, and Periodic to be Effective.

Let us actively seek BOTH relationships in 2019 as we become better men, husbands, fathers, brothers, and leaders in our community.



Thanks for letting me lead you today, brothers, for the first bootcamp of 2019! There was some great mumblechatter today, particularly by Dizzy…once he arrived. We learned that Dizzy is not a fan of creative names for workouts and feels that YHC has an overabundance of time on his hands. I’ve always heard that “failing to prepare is preparing to fail”. I think that could work with sermons, too.

We had an FNG today that was a triple threat: RESPECT, D1 (Football-Western Carolina), and…well, the word is out on F3 Lexicon for PAX that played pro ball (Browns). I have contacted the Nation and will get back to you once a decision has been reached. We are happy to welcome Chipmunk to our PAX!

I shared with everyone this morning my 2019 goals for F3 Florence:

  • Always Be Headlocking: EH to increase regular PAX by 50%
  • Infill Expansion: Start at least one new concurrent AO (when applicable)
  • Implement F3 QSource
  • Help plant one new NOMAD
  • Continue to support F3 Marion’s expansion
  • Seek Opportunities: Pick 2 main Opportunities to utilize PAX
  • Accountability to Standard (Filling Q calendar, BB, Shovelflag, etc…)

I’m confident that we can achieve these goals. 2019 is going to be a great year for F3 Florence!



  • Sign up to Q for 1st and 3rd ( Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date.
  • Praises and Prayers for Squatter and family for the arrival of Simon on 12/31/18!
  • F3 Hartsville is looking for about 5-6 members for a Palmetto 200 Masters (Over 40) Team. Contact Water Bug for more details if you’re interested.
  • F3 QSource: Week 1: Disruption: Disturbance to the Status Quo

What is QSource? It’s a way to build leadership skills based on F3 philosophy. F3’s mission is: To plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. Leading a workout is a great start to developing leadership skills, but it doesn’t end there. QSource groups around the country are meeting for about 30 minutes per week to better equip PAX, as opposed to asking them to make Bricks Without Straw, to fulfill that mission.

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