Crazy 8

Q.I.C.Training Wheels
The PAXWax On, Bob Barker, No Bars, Wally, House, Spandex, iTunes, Kindergarten Cop, Moosehead, Perry Mason, Zipline, Almond Joy(Partial credit), Training Wheels
Workout Date02/22/2018
A.O. The Station

This was my VQ with PAX actually in attendance. We covered most of The Station’s hot spots in a figure 8 fashion.

Warm Up:


Imperial Walkers X 20 IC

Mountain Climbers X 20 IC

The Thang:

Mosey to covered sidewalk

20 Squats OYO, Lunge walk to the other end followed by 20 more squats.

AYG (all you got) run to the next station at the park entrance for some Double D’s. 20 dips and 20 derkins OYO, 15 dips and 15 Merkins, 10 dips and 10 derkins.

AYG run to picnic shelter for some leg pain. 20 box jumps and 10 each leg single leg lunges with other leg on seat, 12 box jumps and 6 each leg lunge, 10 box jumps and 5 each leg lunge.

AYG run to gazebo for some lucky 7’s with pull ups and hand release merkins.

AYG run to amphitheater for 11’s with Big Boy Sit Ups and Freddie Mercuries.

Burps and Merks X 8 OYO


Dealers choice:

LBC’s X 25 IC

Flutters X 25 IC

Heels to Heaven X 25 IC

Peter Parker X 10 IC

Corkscrews X 10 each side OYO


Prayers for iTunes friend and Greer High Student @ MUSC


22 on 2/22

Q.I.C.Junk Bond
The PAX22 PAX in total including Proton, visitor from Knoxville
Workout Date02/22/2018
A.O. Main Thang

1. Warm-a-rama (Peace Center)

  • Abe Vigoda x 15 I.C.
  • SSH x 15 I.C.
  • Run in place x 15 I.C.
  • Butt kicker x 15 I.C.
  • Squat x 10 I.C.
  • Lunge x 10 I.C.
  • ATM (10 I.C. shoulder touch, 10 I.C. tempo Merkins, 10 fast Merkins)
  • Febreze (2:10/4:20/6:30/8:40)

2. Partner exercises (TD Stage)

  • Hail Mary (dips+plank) x 10 I.C. each
  • Wheelbarrow Merkin/squat x 10 I.C. each

3. Four corners (4 parking garages/decks)

  1. Lunges (10 each leg)
  2. Squat jump (10)
  3. Mountain climber (10 four-count)
  4. Burpee (10)

4. Mary (Peace Center)

  • Crunchy frog x 10 I.C.
  • LBC x 25 OYO
  • Flutter x 15 I.C. 


E-mail Crash to be added to Signup Genius if you would like to Q but don’t know how to sign up.

Check out Q Source

Mucho Paino

The PAXSquid, Sadie, Live PD, Pet Stain, Nomad, YHC
Workout Date02/21/2018
A.O. Tower of Terror

Welcome Spring…….

Knowing  I need to rest the legs for the Half marathon, I figured some core and chest would do the trick! Here’s what went down.

Mission Statement ✅
Disclaimer ✅

Warm up:
SSH x20
Hillbilly x20
Arm Circles
Warm up run around the block

Mucho Chesto
10 Merkins
10 Military Merkins
10 Wide Merkins
10 Staggered Merkins Right
10 Staggered Merkins Left
25 LBCs
25 Flutters
25 American Hammers
Rinse and Repeato
Recovery Run around the block
Calf Raises x45
Mucho Chesto again!
20 Oblique V-ups each side
20 reachers
20 crunchy frogs
Mucho Chesto Again!
Mosey to 2nd stop sign for
10 burpees and mosey back
Elbow plank :45
Superman :45
Elbow Plank :45
Superman :45
Elbow Plank :45


Squid was disappointed with the amount of running today. He wanted more.

Announcements: Half on Saturday

Prayers: My friend Kelly going through divorce

All of the people affected by the tragedy in Florida

Our nation. 🇺🇸

This country is an amazing place with amazing people. Love, kindness and accountability can bridge any political divide.

Always  an honor my friends!

Slippery 17

The PAXSquints, Cropduster (FNG), 3 Buck Chuck, Crash, Tua-Tua (FNG), Hot N Ready, Satisfry, LIBOR, Junk Bond, Rainbow Dash, Iceman, Peta, Stewie, Change Order, Weedwacker, Latka
Workout Date02/20/2018
A.O. Main Thang

February? More like WETuary, AMIRITE?

After a dry fall and holiday season, seems like we’ve moved to the Pacific Northwest of late. Case in point: the swamp-like conditions in the the backyard and the muddy pawprints that, despite YHC’s best efforts, the dogs keep making all over the house. I guess it could be worse and be down in that no-man’s land of high 30s and wet, but, if you ask me, give me that 20’s and clear any day of the week.

But I digress. I knew that the only way to un-ass myself from the fartsack in this February soup,  was to comply with Crash’s monthly “The Calendar needs filling, dammit” email, so we grabbed the first available slot and prayed that we’d get a window in the rain.

Conditions at 0450: mid-50’s and foggy. Close enough for government work. 17 rabbits, along with 2 FNGs, sidled up under Winged J-Lo to do work.

Here we go:


SSH x 17 IC

MC x 17 IC

Hand release Merkins x 17 IC

Teabaggers x 17 IC

Mosey up towards the Stairway to Heaven


Frank Martin up the incline between Grace and the parking garage. Pause for Latka to make an Anger Management joke and on up to the top.

Over to the Stairway to Heaven

3 rounds

10 Werkins at the bottom / hit every step to the top / 7 jumpsquats

Repeato for 3 total rounds

Quiet for those getting some sleep in the entryway

Latka pulls a Sugar Ray and shells the field.

Six inches waiting for the six. (heh)

Mosey on up toward One City Plaza. On into Hell tower.

Partner up

Catch Me If You Can Redux

Partner 1 bear crawls the incline.

Partner 2 completes Russian Twists x 17 and jail break to catch partner 1

Flapjack, rinse repeato all the way up.

For those counting, that’s 7 floors up.

PETA wins the comment competition: “This sounded like a horrible idea, and it’s so much worse.” #crowdpleaser

Newly shorn and aerodynamic Satisfry takes his turn off the front with the bear crawl leaving LIBOR gasping to catch up. #wheelhouse

Plankety-plank at the top for the six.

Mosey on back down the stairs into the weird-ass thing (technical term) in the middle of One City Plaza.

3 Rounds

On the weird ass thing: 10 incline merkins /  7 box jumps. Rinse, repeato 3x

On the weird ass thing: 10 dips / 7 derkins. Rinse, repeato 3x #badidea

Mosey on back down Main.

Pause at the Pig Mini-plaza

Squats x 17 IC

Bigboys x 17

Latka/PETA begin a hopeful stumble forward before being put  back in their place.

Lunges x 17

At which point, YHC manages to disregard the “SlipperyWhen Wet” sign in the plaza and dang near performs an Unintentional Split. Luckily managed to fumble through the landing, Kerri Strugg-style and avoid becoming a human wishbone.

As you go back to the flags.


Flutters x 17 IC

LBC x 17 IC

Backscratcher x 17 IC

Dying cockroach x 17 IC



  • Questions came early and often about the number 17 and why it was everywhere in the workout. Just turned out oddly that we had 17 PAX (which we didn’t notice until countarama). Apolitically, I just wanted to honor and remember the 17 souls needlessly taken last week in Florida. I don’t pretend to know the answers, but I do know we need to figure some out. Would love to discuss this further with anybody.
  • Welcome to FNGs Cropduster (who likes to cut the cheese during Mary) and Tua-Tua (who vehemently hates all things Bama). Don’t be strangers, boys.
  • Praise for 3 Buck Chuck: 1 YEAR CANCER FREE!!!!
  • Prayers for Junk Bond’s Grandmother (Mary). 90 years strong and fighting off the flu
  • Prayers for the women whom the flu rocked so badly that her immune system attacked her heart and is now awaiting a transplant at MUSC.

As always, my honor.



Strange things at Pitchfork

The PAX22 strong (see below)
Workout Date02/20/2018
A.O. Pitchfork

22 PAX ignored the threat of precipitation to post at Pitchfork for a good old-fashioned beatdown.  The threat of precipitation was only a threat until 6:14:50, at which time the rain started, likely a sign that everyone had had enough.

T-claps to Billy Ray for bringing an FNG (welcome, Hope Solo!) to his second-ever post.  Extra credit for bringing someone already in better shape than most of the group.


Conditions: 54 degrees, cloudy, foggy

PAX: Deflated (respect), Church Lady (respect), NYOPT, Urban (runner), Goose Egg, Commodore (respect x 2), Mint Julep, Barney, Whisper (respect), Coxswain (respect), Gymboree (respect), Washer, Sammy, Easy Bake, Live PD, Billy Ray, FNG Hope Solo (welcome), Short Barrel, Cheesesteak (respect x 2), Peekaboo, Cyclone, YHC

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: very unprofessional in every way



Imperial walkers x 20 IC

Monkey humpers x 10 IC

Gorilla humpers x 10 IC


Side straddle hops x 25 IC

Merkins x 10 IC



Line up in 2 lines for Indian run.  Run from the flags to the track, one lap around the track, and back to the basketball courts beside the school.

Line up shoulder to shoulder for a set of 20s.  Start with 19 merkins and run 1 width of the basketball court.  Then decrease to 17 merkins and 3 widths of the basketball court.  Decrease/increase by 2 all the way to 1 merkin and 19 lengths of the basketball court.  If you cannot count or just prefer not to, do whatever you want.

Line up again on the side of the basketball court.  Do 10 BBSUs and bear crawl the width of the court.  Do 9 BBSUs and crab walk back across the court to the other side.  Keep alternating bear crawls and crab walks all the way down to 1 BBSU.

Plank variations on the basketball court (regular, right arm high, regular, left arm high, regular, low plank, recover).

Mosey back to the flags for 7s (diamond merkins on 1 end of the parking lot and Bobby Hurleys on the other end).  Instead of doing Bobby Hurleys, Sammy did Kyle Hortons.



Flutters x 40 IC

LBCs x 25 IC

Captain Thor (1:4 ratio of BBSUs to American Hammers) up to 6:24.


Circle of trust:


-Swamp Rabbit Half Marathon and 5K 2/24/2018.  Time to start training.

-P200 coming up 3/23-24/2018.   Swamp Rabbit has 2 running teams and a rucking team.  The rucking team needs another idiot, er, rucker.


-Drake (2.0 of My Little Brony)

-Gymboree’s dad recovering from golf cart accident

-Friend of Whisper just miscarried twins

-Andrew Brunson (Christian missionary imprisoned in Turkey)

-Many others mentioned and not mentioned


YHC has been spending more time with the great men at Golden Strip, and it has been a blast doing so.  It is always good to get back to Pitchfork (where it all started for him 9/23/2016) and get better together in the gloom.




Dog Pound PAX rides the Escalator of pain.

Q.I.C.Inspector Gadget
The PAXFebreze, Ashy Larry, Hacksaw, Soda, Generic, EIEIO, Honkers, Insspector Gadget, DuPont (FNG-Matt Leach)
Workout Date02/16/2018
A.O. Dog Pound
9 PAX including 1 FNG met in the windy but warm gloom of the Dog Pound. After the cursory disclaimer and other FNG intro comments, we got right to work on an Escalator beatdown.
Warm-Up: (order may have been slightly different)
SSH x IC x 20
Merkins IC x 10
Mountain Climbers IC x 20
Squats IC x 20
Monkey Humpers IC x 15
Mosey to Sunrift
Calf Raises IC x 20
Mosey to SRT brick wall across from Tandem
The Thang:
Merkins IC x 10
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mountain Climbers
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mountian Climbers x 30
Air Presses x 40
Mosey back towards the flag stopping at the same locations taking off one exercise with each stop..  
Stopped at Sunrift for Calf Raises toes in and out IC x 10 each
Mosey back to Shovel Flag
Flutter IC x 20
Heels to Heaven IC x 20
LBCs IC x 20
FNG: Matt Leach. Wrestled in High School and studied Forest Management at Clemson. DuPont is state park and an infamous  wrestling coach
Prayers: Febreze’s friends Sara and Brian, DuPont’s sister, men everywhere taht are adrift and not connected to a support network.

Chem Light scavenger hunt with a ladder on merlot drive

The PAXT-bag, Keystone, Tiny Dancer, Discharge, Boomhauer, Rucktards in attendance: Carl's Jr, Quickie, Youkillis
Workout Date02/15/2018
A.O. Powder Keg

9 men posted for another adventuresome Q at the Keg that YHC occasionally breaks out to change things up at the Keg. 3 men split off after the warm-up to go get their rucking fix for the Pathfinder challenge.

Gloom observations:  No Brown Shorts. He’s downrange vacationing. Convenient timing. Quickie goes out deploying sandbags for his gang of retards…..correction, #Rucktards. Windy, very windy. Made putting out the chemlights a little challenging to keep them in sight, yet not fall to the ground. @TinyDancer needs a haircut desperately. YHC threatened to hold him down and give him a trim with a K-Bar. @Boomhauer needs to switch back to filtered cigarretes #hackedupalung. You can always tell if @Discharge is posting about 5 minutes before he actually arrives #needsAmuffler.


20 mericans in cadence

20 windmills in cadence

30 LBCs in cadence

no SSH today #againstTheflow

Bye Bye Ruck Rejects

Main Stang

10 chemlights were placed strategically all over the campus in various locations either on the run route or at work-out stations.  Count off by 2s. Team 1 and 2 compete against each other with a 10 burpee penalty for each chemlight brought back by the other team within the 5 minute time limit.

Team 1- Boomhauer, Keystone, and Tiny Dancer   6 chemlights recovered

Team 2 -SEAL, Discharge, T-bag  3 chemlights recovered

One chem light was brought in too late to count by Discharge.

Cash in your burpess. 60 each for Team 2. #WeSuck

Next Event – Jacobs Ladder on Merlot drive (Marathons driveway has a nasty hill).

7 mericans at the top, 7 burpees at the base.

We were blessed with a #Dryheave from our gagging infectious hardcore chin-nificent Boomhauer. This is flattery in it’s highest form for a Q.

Reverse LBCs to tidy things up at the end. Jailbreak to flag. Discharge takes top Honors, with Keystone on his heels.

Mary  – all 8 minutes worth today

Ruckers rejoin the group

Peoples choice: Heels to heaven, Flutterkicks,  Dying cockroach, American Hammers


Races: Hartwell Dam 5k, mention of the Knock on Wood and Run Forrest Run (May???)

Prayers and Praises:

Quickies sister. Boomhauer’s dinner with 2.0. families/victims Parkland FL, T-bags family,

 Always a pleasure gentlemen. Until next time….

The Hills Are Alive…. My Legs Are Not

Q.I.C.Affordable Care Act
The PAXRoad Trip, Bambi, Mayo, Affordable Care Act (YHC), Church Lady, Washer, Nippler, Fred, Flo, Short Barrel, Cyclone, 1D, Jenner, Commodore
Workout Date02/15/2018
A.O. Golden Strip

14 PAX slid out of their red silk pajamas they wear once a year (what….. just me?…. nevermind, then), smelled the roses they were not at all conned into giving their Ms by a ruthless flower lobbyist mob, took a bite of leftover fondue, and charged out the door with a mission to give their M a better man than she fell asleep to the night before.

Weather: 53 degrees and breezy.  I had grown accustomed to losing my Weinke until five minutes into my postworkout shower.  Praise!

Mission and Disclaimer:  Never been more important….


  • Seal Jack x 25
  • Blastoff Merkins x 10 OYO
  • Hillbillies x 20

The Thang:

Mosey over to the stack of concrete blocks (sorry, @SoccerMom… CMUs).  Partner up and each group grab one block to carry over to the bottom of THE hill.  Now I can’t recount everything that happened, but here was my order of events that was a workout long repeato:

  • Burpees/Block Power Cleans x 10 (switch partners and do si do)
  • Upper Body Exercise (merkins, block merkins, werkins, blastoff merkins)
  • Lower Body Exercise (squats, lunges, goblet squats, Al Gore, star jacks)
  • Mary Excersise (flutters, Xs and Os, Maktars, LBCs)
  • Finish with a arm in arm backwards walk up THE hill.

We managed to get I think five circuits in before we had to mosey back to the flag.

3 MOM:

  • Newton’s Cradle (I am not a nerd, @1D.  You’re a nerd, ) x 15
  • Mountain Climbers x 20


  • Some crazy marathon that starts in Traveler’s Rest and ends Downtown.


  • @ChurchLady‘s friend, Roxanne, diagnosed with stage 4 cancer.  Prayers for healing, comfort, peace for their family.
  • @1D Praise for starting a new gig tomorrow!  Praise for his family’s faith and wisdom!
  • The 17 Florida families that will never be the same after yesterday’s shooting.  Rant Alert: The next few days will be full of questions about what gender, race, ideology, law, absence of law, etc is to blame for this tragedy.  What I don’t think comes up enough (or at all) is the accountability of parents.  Now I don’t know this young man at all.  Nor do I know much about all these countless other mass murderers, but I’d be willing to bet a paycheck these guys were never poured into by their parents.  I’m not talking about provided for.  I’m talking about poured into with love and guidance.  At the very least, we have to instill some moral foundation with our kids, even if there is no religion (I’m biased, but I’ll say Christianity is a best practice).  This kid had a void and it was deep.  When God’s love is not pursued, that void will never be filled completely and there will be countless idols used to try (like guns, perhaps).  When God’s love is not pursued and a parent’s love is not given, bad things start to happen.   I know I’m preaching to the choir with the audience that is reading this (thanks, @Benign), but our mission is male community leadership.  It starts with us.   It starts with accountability.  We may have a Proverbs 31 wife, but if we aren’t engaged, it all falls apart.  More guns isn’t the solution.  Less guns isn’t the solution.  Mental Health isn’t even the solution.  The health and vitality of our church and family is the solution.  There is a war going on to destroy these two sectors that are crucial to our development.  The guise for this war is self love and acceptance.  No accountability.  “Do what feels good!  Find your own personal truth!”  These are the deceptions that take us away from THE truth.  Don’t let it happen to your family or your church.  The truth is worth fighting for.   Okay, Rant over.

Always a pleasure, men!


Shoulder Day

Q.I.C.Kindergarten Cop
The PAXAlmond Joy, Training Wheels, Wally, Courtesy Flush, The Muff, Rainbow Warrior, Erector, Wilson, Grrr, iTunes, Wax On, Spandex, Emeril, Perry, House, Kindergarten Cop
Workout Date02/13/2018
A.O. The Station

Warm Up

SSH x 20, IW x 20, Merkins x 20- All IC

Mosey to the walkway at the entrance to the park and lunge walk/bear crawl to the park’s entrance.

Partner up for Dora:  Partner 1 works on 100 derkins, 200 step ups, and 300 dips while Partner 2 runs across the street for 15 donkey kicks on the wall and back.  Everyone LOVED the donkey kicks… especially toward the end.

Mosey to the red light for 15 Big Boys.  Turn right and mosey to the next corner for 15 Big Boys and 15 Merkins.  Mosey to the next corner for 15 Big Boys, 15 Merkins, and 10 Burpees.

Mosey back to the wall for Peoples Chair with 20 Air Presses.  Balls to the Wall for as long as you can and then return to People’s Chair.  20 more Air Presses.

Lunge walk and bear crawl back down the main entry way.  Mosey over to the field and partner up at the light posts.  Wheel barrow to the first light post.  10 squats each PAX and switch.  Continue until each partner has been the wheel barrow twice.

Mosey to city hall.  Alternate lunge walk and broad jump from post to post across the front of city hall.  Slowsy to the circle for some quick Mary.

Captain Thor up to 5 and 20.  Then rolling plank to 10.

Prayers for high school student Cheyenne and coworker of Erector’s.



Twizzle to the tizzle

The PAXElmer, 1 Direction, Nipper (respect), Look Out Below, Easy Bake, Fred, YHC, Mayo (rucker), 3rd Base (rucker), Thumper (rucker)
Workout Date02/13/2018
A.O. Golden Strip

7 PAX arrived at Golden Strip only to discover that 3 rucktards and a stiff wind had beaten them there.  None were deterred.


Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: If any thought that they had accidentally driven to Iron Tribe, they soon realized their folly.



-Imperial walkers x 30 IC

-Windmills x 25 IC

-SSH x 30 IC

-Merkins x 10 IC



Mosey 1 lap around the parking lot and stop at the south end of the drop-off lane for a de-escalator:

Round 1: Run to the top of the school driveway for 40 merkins/40 squats/20 BBSUs.  Return to the start.

Round 2: Run to the bottom of the school driveway for 30 merkins/30 squats/15 BBSUs.  Return to the start.

Round 3: Run to the north end of the drop-off lane for 20 merkins/20 squats/10 BBSUs.  Return to the start.

Round 4: Run to the center of the drop-off lane for 10 merkins/10 squats/5 BBSUs.  Return to the start.

11s (Bobby Hurleys and 4-count flutters) using the south end and middle of the drop-off lane as exercise locations.

“Recover” to the plank position and do various plank positions.  Finish with the crowd-pleasing low plank hold for 20 seconds.

Wall sit while each PAX takes turns doing 5 diamond merkins.  Repeat-o.  While wall-sitting, the PAX discussed how much they are enjoying watching the Winter Olympics and that Adam Rippon seems like a sweet guy.  Additionally, Look Out Below confessed that he is relieved that he and his sister are not a pairs ice-skating team.  It was also agreed that any sport that involves a maneuver called a twizzle is not a sport at all.

Mosey to the benches in front of the school for 20 dips and 10 derkins OYO.  Repeat-o.

Return to the circle for Mary.



-Rosalita x 30 IC

-LBCx x 40 IC (interrupted, albeit briefly, by an oncoming car)


Circle of Trust:


-Elmer doing a CSAUP 24-hour relay at Conestee in April and needs 3-4 more runners so that he can avoid running the entire thing himself.

-Swamp Rabbit Half Marathon coming up in 11 days.  Time to start training if you haven’t yet.


-1 Direction’s friend with marital problems.

-A brother’s mom recovering from partial nephrectomy.


As always, it was grand.