• When: 02/11/16
  • QIC: Stagecoach (F3LakeMurray)
  • The PAX: Cornwalis, Tentpole, Wojo, Short Circuit, Snookie, Roommate (R), Ponch, Couch Potato, Wombach (R), Neon, Big Load, Schrute, Sacagewa (R), Cheesesteak, Coog, Ram Jack, Betty Crocker, Rob Patterson (FNG, R, CoPay), Tike Redfern (FNG, Pothole), Ikea (R), Valdez, Taylor Locklear (FNG - Shake it Off), Timber, Tweetsie, Haper Valley, Dufresne, Stagecoach

It’s all about the C

27 pax (including 3 FNGs) decided this morning they were going to take the #DRP and post – not just for themselves; but for each other.

Remember that, men. When you post, it’s not just for you. It’s for that guy beside you. The guy who may have had a rough week at work, might be going through financial troubles, might not have the best home life around, might be in a funk, might not want to be there right now. Might be….like you!

Iron sharpens Iron and you do just that with all 3Fs – Fitness, Fellowship and Faith.

Conditions: Pleasant. 43 degrees. UV index 1. Visibility 10 miles.

1 minute


Opening Prayer

COP (watch out for the dog poop in the park…see Polo’s Backblast from Thursday )

SSH x 15 IC
TTT x 15 IC
IW X 15 IC

Borrowed from @F3LexSC Nantan Ken Doll
Merkins x 10 IC
Hold plank
Carolina Dry Docks x 10 IC (a new one for @F3Camden )
Hold plank
Alternating Shoulder Tap x 10 IC (another new one)
Hold plank
Peter Parkers x 10 IC (yes, new again)
Hold plank
Parker Peters x 10 IC (ditto)

The Thang

Count of by 2s and head to Block Pile, grab one, enter tennis courts

1s line up one side of court, 2s on other, work towards the middle

“Triple Nickle”
5 Overhead Press
Kusack while lungewalking to middle
5 Half Curls (bottom to middle)
5 Burpees
Kusack back while lungewalking to end

5 Chest Press
Kusack while lungewalking to middle
5 Half Curls (middle to top)
5 Burpees
Kusack back while lungewalking to end

5 Bent over Rows
Kusack while lungwkalking to middle
5 Curls for the Girls
5 Burpees
Kusack back while lungewalking to end

Rinse and Repeat above

Double Applesauce Indian Run to Chapin Elementary #crowdpleaser

Flutters x 20 IC on the 6

Hairburners – borrowed from @F3Havoc Splinter
Count of by 5s
3 pax on one side of parking lot, 2 on the other
While 1 pax pushes the weight (45 lbs, 35 lbs, and two smaller 10 pounders), pax squats OYO
Each pax gets turn pushing weight across parking lot at least twice – some three times

10 count

Burpee Dans – borrowed from @F3GrandStand
All pax line up at end of parking lot
1 Burpee, 4 lunge walks – R&R until end of parking lot
2 Burpees, 4 lunge walks on way back

Double Applesauce Indian Run back to Rectory Square

Flutters x 35 IC on the 6

Mary – Dealer’s Choice

LBC x 15 IC / YHC
Iron Cross x 10 OYO / YHC
Freddie Mercuries x 15 IC / Cornwalis (new to Camden)
BBSU x 10 OYO / Camden pax
Squats x 10 OYO / Sacagawea
Hello Dolly x 10 / YHC
Rosalita x 10 / YHC

Jailbreak to Shovel Flag

Name a Rama

* Rob Patterson- moved from Texas, married, younger kid, adult child with grandbaby, works Blue Cross -> Co Pay
* Tike Redfern – Camden, Civil Engineer, 3 kids, works DOT, clogger -> Shovel Holder, Chunk, Pothole (introduced himself before workout at “Fresh Meat” but pax wanted to stick with Pothole
* Taylor Locklear – 23, works 3rd party logistics company in West Columbia, from Lugoff….named Taylor…-> Shake It Off


* Tuesday is first “all Camden led” workout. Cornwalis on the Q.

* Ikea shared the true meaning of “Respect”. Not because you showed up again; but because you are old

* Schrute wants to start up M/W/F run groups (T-claps)



Having been DR this week, YHC was glad to be back in the gloom. Happy to return to Camden where I had witnessed their launch just weeks ago. Great group here. Solid numbers – mid week too! Remember, men. We post for more than ourselves. We post for each other.

One thing that can help is TWITTER. Many regions use Twitter as a way to stay connected and also help hold each other accountable. I can’t tell you how many times I was hoping no one would “call me out” in the evening about posting the next day. I’m glad they did. If they hadn’t, I would’ve #fartsacked and not gotten better.

Get on Twitter if you haven’t yet. Follow @F3Camden and other regions ( @F3Columbia , @F3LexSC , @F3LakeMurray ). Even other AOs (that’s workout locations). You’ll soon find other pax to follow – including those that post in Camden. You’ll be hooked and you can start EHing sadclowns to join you.

If many of these words get lost on you, visit www.f3nation.com and look under Lexicon. It’ll all start to make sense.

Thanks for having me today and thanks Tentpole, Roommate and the men of @F3Sawmill for making the trek!


From Stand Firm Men’s Devotional (YHC’s Mom gives subscription every Christmas. Thanks, Mom!)

Become the new man you already are.

Therefore, if anyone is in Christ, he is a new creation; old things have passed away, and look, new things have come. – 2 Corinthians 5:17

About a year ago, I got on a kick to transform myself. I had a beard, wore glasses, and carried around thirty unnecessary pounds, so I decided to do something about it. Shaving the beard was easy, though it took a few mornings to get back in the habit. Ditching the glasses came via eye surgery, a procedure I was delighted to discover I could receive even with my astigmatism. Finally, the extra weight came off through an improved diet and regular jogging. Within two months, I looked quite different. In fact, my appearance was so different that coworkers I hadn’t seen in a while hardly recognized me. To them, I was completely new.

The Bible says that when we come to know Christ we become “a new creation” (2 Corinthians 5:17). While our appearance doesn’t change, we are being transformed on the inside. The problem comes when we fail to realize that we are new creatures. For weeks following my eye surgery, I would fumble around for my glasses in the morning out of habit even though I no longer needed them, for now I had almost 20/20 vision. The same is true for our spiritual lives. Sin no longer has a hold on us. The Holy Spirit has taken up residence inside of us (Ezekiel 36:26-27). We are dead to sin and alive to Christ (Romans 6:11). All the spiritual blessings that we could possibly need have already been given to us in Christ (Ephesians 1:3). We just have to believe those truths each day and then walk in His power. As we do, we will slowly become the new men that we already are.

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