• When: 2020-03-12
  • QIC: Fool's Gold
  • The PAX: Laettner, Darla, STH, Lumbergh, Milkman, Hostel, Moose, Joanna

3 years of F3Depot in 20 GIFs or less (or your money back)


The extra week of spring break has YHC feeling a little spicy (but generally non-contagious) this morning, so just gonna leave this right here….

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Consider yourself warned, but do make sure you stick around for the end of the Moleskin to see the #MenOfDepot who made it out today!

Nearly 60 degrees on a beautiful clear morning at Depot. The birds on Bird Rd were chirping up a storm and ready for the #MenOfDepot to come out to play.  #GetSprungSpring

Who could ask for anything more???….access to toilet paper and baby wipes perhaps, but I digress.

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The PAX were aglow in the light of the remnant “Worm Moon” supermoon, appropriately named after former Detroit Piston Dennis “The Worm” Rodman.  Unlike most full moons, which turn you into a bloodthirsty werewolf, anxious to ruin 2nd base in the parked cars of horny teenagers….

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……the Worm Moon makes you lose your friggin mind (by 1995 standards at least, by 2020 standards you would just be one of us….one of us….one of us) and go from a mild mannered boy raised in the south to becoming a tatted up, rebound hogging, glory hound….

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….similar to what the it might look like if our very own Lumbergh and Laettner after a torrid affair combined their DNA with YHC’s to create a love child.

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A few GIFs for you to enjoy while that image is soaking in…..

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…one for Arrears and his super sperm (none of which were in attendance, I might add)

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….another one for Arrears….

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Ok, enough of that.

Speaking of Lumbergh and Laettner, they were among the PAX (also including STH, Moose, Milkman, Hostel, Joanna, and Darla) that showed up to help celebrate YHC’s 3 year F3Versary (more on that later, on to the warm up!).

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After copious amounts of sneezing, hand shaking, eye rubbing, and mouth breathing, we did a disclaimer that focused mostly on the non-viral aspects of the potential risks (and there are several) of a Q lead by a non-professional like YHC.

The warm up was as such:

Side Straddle Hops X 15 IC


IW X 10 IC

Windmills X 10 IC


YHC has been lucky in signing up to Q this year on the days that the monthly F3 Lake Murray region-wide Q has been held.  This happy coincidence makes life a lot easier for YHC in terms Q planning….

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…and allows YHC to stand on the shoulders of giants while taking praise if the Q is especially well received…..

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or throw someone else under the bus if the PAX mutiny

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Before we dove into the #AMRAP snotwoggler that Fire Daddy crafted for the men of Lake Murray this month, YHC thought it best to continue our warm up with some light block work so we were prepared for all of the ass wiping expected (based on the lack of TP in the Midlands and on Amazon) from the coronavirus.

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It went down like this:

Overheads X 10 IC

Rows X 10 IC

Curls X 10 IC

Block Swings X 10 IC

Chest Presses X 20 IC

Then we did a ring of fire (ROF) starting at 5 and down to 1 reps (skipping an occasional 3 in there to keep it interesting and without any music so the PAX would have to talk to me about my favorite things).  Side note….turns out my favorite things are grunting, sweating, and bitching at Moose while he takes for effing EVER to do his reps while YHC is popping veins in his eyeballs from Cusacking.

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ROF Overheads X 5 (rest in the up position)

ROF Rows X 5 (rest in the up position)

ROF Curls X 5 (rest in the up position, don’t let it touch your chest)

A quick watch check indicated it was time to get onto the main event.  The PAX gathered at the top of speed bump hill and long debated about how far 25 yards was.

Being a HIM of action, STH (the long-legged resident Depot “Stretch Armstrong”) stepped this off for us.  The group would soon realize having STH measure this, especially on a day he was wearing his high heels, was a bad idea.

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The monthly workout was AMRAP of:

25+ yard bear crawl (which we did downhill at a distance X where X is > 25 yards and slightly < for effing EVER)

25 (or so) merkins

25+ yard crab walk (uphill)

Note – it was around this time in the coarse asphalt that Hostel and Darla, both soccer players (aka hands softened from lack of use), reminded YHC that we had about 50 acres of flat, cushy soccer fields at Depot this activity would have been more appropriate on.

To this YHC says….

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25 (or so) big boys

25+ yard lunge walk (downhill)

25 (or so) squats

Supposed to be 25 yard broad jumps, but YHC forgot this part (I’ve only been doing this 3 years after all) so we did a backwards run up the hill.

25 (or so) V ups

Supposed to be 100 yard run after that, but we decided to again run the loop and back to the parking lot where we did a quick dealer’s choice with the blocks that YHC now struggles to remember.

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I recall there were tricep extensions (by Hostel?), American Hammers with the block (courtesy of Milkman I think), quick Captain Morgan’s (by Moose I’m certain of), and finished off with Joanna’s #crowdpleaser of 10 block burpees, with the jump being over the block.

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Almost out of time, we did another dealer’s choice for Mary, which consisted of:

Big Boys, Freddie Mercurys, Iron Crosses, and Box Cutters.

Return blocks, BOM, COT, conclude BC.


In the COT yesterday, Lumbergh asked me if I had any reflections on my three years of F3.

After pausing for a moment, I told him and the guys the story of my first post at F3, which you’ve probably heard from me before (maybe yesterday in fact) if you are reading this.

The gist of it is Neck Brace was the Q and Saturday’s were 30 minutes of boot camp followed by 30 minutes of handball.  For boot camp he had us (among other things) doing sets of 20 burpees and running a lap around the outside of the soccer fields.

I remember Pothole hanging back with me and chatting me up (in a totally straight way) and also watching me struggle to the point of nearly hurling with the burpees.  I was totally gassed with 20 left to do to finish.  He offered to take ten of them for me, which gave me the motivation to do the other 10 on my own.

I realized later he was “picking up the six” and I was “the six”, where I’d stay for a while (and sometimes still am, especially when we get these a-hole Q’s that would rather lift heavy things all workout instead of running).  I realized at that moment; however, that F3 was much more than a workout a group.

After some hard EHing by Pothole and Neck Brace, I found myself posting the following frigid Tuesday, expecting handball, but getting instead numb hands and feet during 8 count body builders in a Mayhem led Q across the wet soccer fields.  I was like….

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Somehow, that sharp dressin’, smooth talkin’ rascal (Mayhem) convinced me in my weakened mental state to come out to a run group, and it’s been downhill (and uphill and downhill and more uphill….you catch my drift) ever since.

So what does F3 mean to me in these three years since those early days?

Now I could lay out the many personal accomplishments F3 has helped me achieve (weight loss, miles run, women bedded (#AttentionGetter), races, PRs, etc. etc. etc.), but as Stagecoach knows I’m just not the type of guy who likes to #humblebrag.

I got all of that out of my system in Portugal last summer….

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Instead of that, I’ll start with sharing a video many (most?) of you may have seen or even have been interviewed for from F3 Lake Murray’s #Cottonmouth CSAUP on 2/29/20.

Check it out, if you haven’t yet:

You back?  Great!

So the gist of the awesome video (that resident F3 Depot Marine and Ar-teest Pothole put together) is a series of interviews during the Cottonmouth with PAX about what F3 means to them.

As you can see from the video, the common thread tying the interviews together is much more weighted toward the 2nd F of fellowship (aka friendship), than the 1st F of fitness.  While I’m not sure I can add anything profound that wasn’t already covered by the HIM in the video, I find this very instructive and in line with my own personal experience.

My fitness level has definitely increased as the weeks and months (and years now) have continued with F3, but reflecting back, improved fitness is really just a bonus compared to the many other benefits of F3.

F3 is a very visceral way to “get comfortable with being uncomfortable”, pushing yourself to get out of your comfort zone and do things that are hard.  From the physical side, that’s pretty easy to see as you get stronger and are able to run faster and farther.  From the mental/emotional side of things, it’s less obvious, but arguably more impactful.  As these discomforts pile up and you plow through them, you gain confidence and toughness that translates to every other part of your life…as a husband, father, friend, co-worker, etc.

From a 2nd F perspective, F3 opens up access to this whole new group of friends (in my case especially, not being a “local” and generally traveling for work when I joined) who are at the same time more than friends, as you are connect by this brotherhood that is F3.  The brotherhood aspect of F3 is readily apparent if you ever have experienced posting in other F3 regions.  In my experience you are welcomed with open arms (and burpees) and the PAX are genuinely to excited to meet you and learn about you.

The quality of the guys from all walks of life I’ve been fortunate to get to know and call brothers in my 3 years with F3 can not be understated.  They have never faltered to support me at times when I’ve needed a pick up or help sorting some big life decisions that have come my way (or to give me a kick in the ass precisely when I needed it) and for that I am grateful.  Also they appreciate a good fart joke, which is nice.

Speaking of jokes, I would be remiss if I didn’t mention just how funny as fuck these guys are!  If I had to narrow it down to the one thing that keeps me coming back to the gloom, I’d have to say it’s the laughter.  Without fail, if I’m wishing I’d have hit the snooze button at the start of the workout, by the end I’m always glad that I came.

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It’s just the best way to start the day with a good laugh over some dumb stuff that happened or was said during the workout.  It really helps sustain me the whole day through.

In closing…thanks to all the PAX of Depot, F3 Lake Murray, F3 Hartsville, and all of the varied and sundry places I’ve been fortunate enough to post with during the last 3 years!  Thank You, God Bless You, and Good Night!!!

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As for yesterday’s Q, special TClaps to the special #MenOfDepot who shared this special day with YHC.

STH, Lumbergh, Moose, Laettner, Milkman, Joanna, Hostel, and Darla.

See these manly man-beasts of manliness right here…..


On the heels of the awesome CSAUP the #Cottonmouth a few weeks back, I’m happy to announce that Thundercats are Go for our 1st and 2nd F assault on Sassafras Mountain tomorrow (3/14/20)!!!  We’ll backpack up the mountain on Saturday, camp out near the top Saturday night, and hike back down on Sunday just in time to get you home for the big game on TV…..oh wait.

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We are departing from Irmo at 7 AM tomorrow and have plenty of room for last minute HCs.

DM YHC directly on the twitters at @F3_Fools_Gold and see the preblast below if you are interested.  All are welcome.  It’s gonna be an awesome time!

Preblast – Sassafras Mountain Backpacking Trip

Midway through March and the Depot Q sheet is in good shape for the balance of the month and into April, but a few spots are still open if you are looking to get that first Q in of 2020!  Also, we have a bunch of guest Q’s who have stepped up from GOAT and Strut to come to Depot!

Here’s how it looks:

  • 3/14 – Lunchable
  • 3/17 – Devito
  • 3/19 – Moose
  • 3/21 – Joanna
  • 3/24 – Pothole
  • 3/26 – Laettner
  • 3/28 – OPEN
  • 3/31 – Smithers Guest Q!
  • 4/2 – Fiji Guest Q!
  • 4/4 – Joanna
  • 4/7 – Devito
  • 4/9 – Lumbergh
  • 4/11 – OPEN
  • 4/14 – Moose
  • 4/16 – STH
  • 4/18 – OPEN
  • 4/21 – Socrates Guest Q!
  • 4/23 – Whitney
  • 4/25 – Joanna
  • 4/28 – OPEN
  • 4/30 – OPEN

Let’s fill those open dates men.  Link below to sign up to Q:

F3 Lake Murray Web App

Reminder – the Ocho on Sunday’s at 8 PM, @F3depot.  Handball….#America’sGame

Reminder – coffeeteria following Boot Camp/Handball on Saturdays, 0630.  Chick-Fil-A is the usual spot for this.

Run groups – Options galore for the PAX!

  • Swagger – Monday at Little Caesar’s on St. Andrews (0530 am), and Wednesday behind Starbucks on Harbison (0530 am),  @f3swagger,
  • Twilight – Tues/Thurs behind Spring Hill High School (0430 am…no, that’s not a typo), @f3twilight
  • Stagger – Mondays and Wednesdays at the CATE center, 0515 (sometimes 0530) am start time
  • Donut Run – Friday at Lake Murray Blvd behind Dunkin Donuts (0530 am),


Continued prayers for our brothers that are on the IR.  All of us are going through “stuff” right now, but whatever those things are, they are certainly exacerbated when you couple that with being out with an injury.  Let’s encourage these guys to stay plugged in with F3 and to get out into the gloom and modify as needed.  Some activity>no activity.  2ndF >going it alone.

Prayers for Soft Toss’ son and his family.  He’s currently quarantined in Greece and unsure when he’ll be able to return to the States.  Prayers that he stays safe and healthy while over there and makes a speedy return back home.

While I make some sport of it in the BB above (attempted humor is a good coping mechanism for the uncertain at times) the Coronavirus has made landfall in the US and is impacting directly and indirectly all of us in some way.  Prayers that this thing passes through quickly and for all those directly afflicted by it or in charge of caring for the sick.  Prayers for all those impacted economically with all of the uncertainty and event cancellations related to the virus. (like our brother Whitney whose company provides security at many of the events that are being canceled).

Continued prayers for F3 Lexington brother Dear Diary and his family as he battles an aggressive cancer for the 2nd time.  My understanding is he is now in hospice.  A gofundme page has been set up to help his family in this incredibly difficult time.  Please donate at the link below if you are compelled to do so.

Dear Diary Go Fund Me



Life after F3>Life before F3


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