• When: 2017-08-03
  • QIC: Socrates
  • The PAX: Double Fault, Mayhem, Smokey, Aim High, Major Pain, Ken Doll, Loose Screw, Convoy, Enos, The Don, Alter Boy, Cavity, Sharknado, Floppy Disc, Tuff Guy, Lockbox, Stones, and Socrates

Four Years Ago a Philosopher Walked Into a Park, The Rest Is History

Conditions: 67 degrees, slight breeze,partly cloudy, not a bad morning!

My name is Socrates, my last Q was July 11, 2017.

17 PAX gather this morning (including 5 members of the #F3MidlandsTour) looking to get better with 8 PAX arriving at 0500 for 30 minutes of #RockPile (which YHC also Q’ed – see below for details on that).

But first, this is a historic day for YHC and many men, as it was on this day 4 years prior that #Strut was born, and one year later, #F3LakeMurray, which would later spin off #F3Lexington. In that time F3 has had a profound effect on YHC. It didn’t take long for me to learn that F3 was indeed so much more than a workout group after that initial workout, and in the last few years that has been hit home time after time. Three things really stick out to YHC: Walker, the floods, and Cheech. YHC never would have imagine 4 years ago the things that would transpire, the lessons I would learn, and the friends I would make.

For some personal background, I will leave you this, the BB from YHC’s 1 Year Anniversary, it’s also one of YHC’s most favorite BB’s, so enjoy: http://f3nation.com/2014/08/05/death-of-a-sad-clown/

And a special musical selection for today’s BB, given the date, today’s selection is none other than YHC’s favorite all time band, easily the greatest band in the history of rock n roll, AC/DC, with Riff Raff:

Back to the reason you are here, the workout.

At 5:29 the one minute warning was sounded, disclaimer given, and off we mosey to the far baseball field and circle up for COP:

  • 20 TTTs (IC)
  • 20 Windmills (IC)
  • 20 SSH (IC)
  • 10 Merkins (IC)
  • 20 LBCs (IC)
  • 20 Squats (IC)
  • 20 LACs (10 forwards, 10 backwards)(IC)
  • 20 Flutters (IC)
  • 10 High Knees (IC).

The Thang:

Mosey to the base of Mt. St. Seven Oaks and partner up, each group grab one rock of formidable size.

Staring at the base of the hill, P1 runs to the top of the hill, to the Rec Center and touches the corner of the building, then runs back, all the while P2 will do the following exercises with the rock until the desired rep number is met, the count is cumulative between the 2 partners.

  • Tricep Extensions 100
  • Curls 200
  • Squats 300
  • Bend over rows 200.

(YHC’s note: I tend to Q things I don’t like, I am not a fan of hills and running, so they were combined, about half way through, it all seemed to be a bad idea.)

Mosey back to the grassy area near the SF for Mary.

  • 51 LBCs (IC)
  • 20 Flutters (IC)
  • 20 Ray Charles (IC).

Jailbreak back to the SF for COT and BOM.

Naked Moleskin: Thanks to all those that posted today, it was really great to have the #F3MidlandsTour with us and especially Alter Boy, #Strut’s original AOQ. So many owe so many so much for the success of F3. I look forward to the future. Cheers.

Praises/Prayer Requests:

  • Unspoken prayers


  • 8/3 – Thirsty Thursday HH @ Liberty – 5:30ish
  • 8/4 – Donut run @ Dunkin Donuts Lake Murry Blvd at 0530
  • 8/4 – First Friday Fathers at Speedtrap (Crooked Creek Park) at 7:00 for a fun 30 minute bootcamp with the kids.
  • 8/5 – F3 Lake Murray is turning 4! Convergence at Strut at 0615
  • 8/5 – Noxgear running vest raffle drawing this Saturday at convergence. All proceeds going to Cheech’s family.
  • 8/26 – Stomp the Swamp at River Bluff
  • F3 Laurens Launch coming soon. Help pay it forward when called upon.
  • F3 (2nd and 3rd Fs) Lunches are a-plenty. Check Twitter and the website for details. In fact, there is a whole lot going on, so check the website and Twitter often for updates. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
  • Many, many running groups, a rucking group, and kettle bells groups on non-bootcamp days, so get out and get better.
  • F3 Anchor kettlebell workout, Wednesdays on the dam, Irmo side 0515. Get the bell out there!
  • Shameless plug for YHC: An unofficial running group for those that don’t run, affectionately known as “Struggle” meets Mondays and Wednesday at 0515 on the Irmo side of dam for out and back of 15-22 minutes at your pace. See YHC and/or this: http://f3nation.com/2016/01/11/another-alternative-for-your-monday-morning/`
  • Check F3Midlands.com and Twitter for more!

#Rockpile discussion centered in this reading:

Proverbs 27:17
17 As iron sharpens iron,
so one person sharpens another.
The phrase “iron sharpens iron” is found in Proverbs 27:17: “As iron sharpens iron, so one man sharpens another.” There is mutual benefit in the rubbing of two iron blades together; the edges become sharper, making the knives more efficient in their task to cut and slice. Likewise, the Word of God is a “double-edged sword” (Hebrews 4:12), and it is with this that we are to sharpen one another—in times of meeting, fellowship, or any other interaction.

The proverb also indicates the need for constant fellowship with one another. Man was not made to be alone, for did not the Lord God say this, even before the Fall (Genesis 2:18)? How much more, then, after the Fall of Man, do we need to come together with our brothers and sisters in Christ for seasons of fellowship and prayer? Clearly, this was recognized by the saints of the early church (Acts 2:42–47), who “devoted themselves” to teaching, fellowship, communion, and prayer, all corporate activities that provided opportunities for sharpening one another.

There are two points to make about the above proverb. First, the meeting of two together in the Lord’s name will always guarantee blessing. It is a means of grace that the Lord Himself promised—where two or more are gathered in His name, there He is among them (Matthew 18:20). Also, we see a similar meaning in Malachi, for those who feared the Lord talked with each other, and the Lord listened and heard (Malachi 3:16). When we sharpen one another in real Christian fellowship, the Lord bends an ear from heaven and is pleased. Not one word about Him which brings Him glory escapes His notice.

The fragrances of divine unity are best sensed in the relationship of David and Jonathan, son of Saul. When David was being hotly pursued by Saul, Jonathan sought David out “to help him find strength in God” (1 Samuel 23:16), which leads us onto our second point. Iron sharpening iron is an opportunity to fulfill the Law of Christ. The apostle Paul says that we are to carry and share the issues and burdens that we face daily, to lament over personal sin, advise on how best to repent of it, and rejoice over the conquest of it. This is the same “royal law” mentioned in James 2:8, where we are exhorted to love one another.

Returning to the analogy, if a knife is blunt, it still continues to be a knife, although it is less effective, less useful in service. Let us therefore be encouraged to spend more time together, exhorting, encouraging, praying, admonishing, sharing God’s Word, praying over God’s Word and the needs of our local church, that we become sharper, more cutting in the ministry that the Lord has assigned to each of us. Too often what passes as fellowship in the modern church is centered on food and fun, not on sharpening one another with the Word of God. In far too many instances, the only knives being sharpened are the ones used at potlucks.

Finally, a knife that has been sharpened will also shine more because all the dullness has been rubbed off its surface. Likewise, we will shine better for our Lord if we do the things mentioned above consistently, all of which will unite us in harmony. “How good and pleasant it is when brothers live together in unity” (Psalm 133:1). Therefore, as the author to the Hebrews says, “And let us consider how we may spur one another on towards love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another—and all the more as you see the Day approaching” (Hebrews 10:24–25).