Tick tock

Q.I.C.Sticky willy
The PAXCheese steak, cockpit, whisper, Mac, blanks, Pic a bo, LOB, mint Julip, pine tar, Ron Swanson, cyclone
Workout Date01/15/2019
A.O. Pitchfork

Warm up.  Summa time! Thanks big willie 

31 SSh

20 IW

20 arm circle. 

10 count Stretch toe one foot switch , plank etc

To track:

Clock time. Stop at each hour for exercise 

Lap 1 Burpees 1-12.  (78 total) (heavy breathing moaning and some complaining)

10 sec Plank hold / 10 alt mt climbers after each lap

Lap 2 run

Lap 3 LBC 1-12 (78 total)

Lap 4 run 

Lap 5 Mt climbers 1-12 (78 total)

Lap 6 run

6 laps total

12 merkins after laps 

To the flags

10 dips/ crab kicks – 3 sets

10 inclined merkins 2 sets

10 something I forgot

10 lbc

10 American hammers 


Spinx 5k and half coming

Need Qs step up!

NYOPT bday q on Thursday At GS

Prayer request

ATM dad 

Cheese safe travels to Hawaii bday trip

Enjoyed it.! Willy

Old guys rule!

The PAXNYOPT, One Direction, Road Trip, Beamer, Zebco, WiFi (r), Mary (r), Bambi, Elmer, Mayo, Mrs. Potts, Flo (r), Pet Stain, Obama, Jenn-ay, Lady Bug
Workout Date01/15/2019
A.O. Golden Strip

17 PAX (many of them old guys and F3 Swamp Rabbit originals) enjoyed 40 degree mid-January temperatures in the gloom at Golden Strip.  Even Beamer took a nature break at 5:29 and returned at 5:34, one of the quickest loaf pinchings in history.


Mission: nailed it

Disclaimer: not a professional



Imperial walkers x 20 IC

Don Quixote x 20 IC

SSH x 20 IC

Arm circles



Partner up.  Run in opposite directions around the front parking lot.  When you meet, stop for 10 pattycake merkins.  Keep running.  When you meet again, stop for 8 pattycake merkins.   Continue for 6, 4, and 2 pattycake merkins.

Mosey to Cleavage for DORA:

-100 BBSUs (partner PAX runs up the hill to the stop sign and back)

-150 merkins (sets of 25 while partner PAX holds plank)

-200 squats (sets of 25 while partner PAX holds Al Gore)

-250 double-count flutters (partner PAX runs up the hill to the stop sign and back)

Plank variations waiting on the 6.

Mosey to the front wall.  Sit people’s chair while each PAX takes turns dropping for 5 diamond merkins.

In front of the wall, drop for ATMs (alternating shoulder taps x 10 IC, tempo merkins x 10 IC, merkins x 10 IC)

Mosey back to the flag for Mary.



-LBCs x 20 IC

-Several PAX take turns leading a core/Mary exercise (plank jacks with Bambi, American hammers with Jenn-ay, flutters with Elmer, something awful with One Direction and Flo)


Circle of Trust:


-P200 coming up.  F3 Swamp Rabbit Team may need one more runner.

-F3 Swamp Rabbit 6-year anniversary convergence will occur Saturday 2/2/2019 at Legacy.  Benign and Mint Julep have the co-Q.


-Praise for Benign’s M (FiA Triple Delight) recovery from nephrolithiasis

-Praise that the abnormality in Mrs. Potts’ mouth was just his tongue, er, nothing to worry about

-Elmer’s son starting to drive


Today’s boot camp featured several men who have not been out in a while.  The experience was enriched by their presence.  Let us encourage men who have been way to come back out soon!




Back In The Saddle

The PAXAlfred, Emeril, Waxon (WD), Courtesy Flush, Gollum, Playdoh, Elsa, Spandex, Wilson, Kindergarten Cop, FNG Jeremy - Duggar, Wally, Iceman
Workout Date01/15/2019
A.O. The Station

14 Men (including 1 FNG) posted at #TheStation for YHC’s return to the gloom. 2 workouts in 6 weeks made me feel like an FNG again.

The Thang:

SSH x20
Merkins x10 (tempo)
Windmills x10
Squats x10 (temp)

Mosey to the corner of Cannon and Jason for 4 corners, running counter clockwise to Jason and 14, 14 and Poinsett, Poinsett and Cannon
Corner 1
5 Wide merkins, 5 normal, 5 diamond
5 Sumo Squats, 5 normal, 5 Skiier

Corner 2
30 Plank shoulder touches
30 oblique LBC’s (dc)

Corner 3
Repeat corner 1 exercises

Corner 4
Repeat corner 2 exercises

Line up on the wall for People’s Indian Run
Everyone is in peoples chair, guy on the end does 5 merkins then bear crawls to the end of the line.
Repeat until everyone has bear crawled….

Mosey across the street and find a spot on the short wall
15 derkins / 20 dips

Then basketball shuffle (light pole to light pole) to the bottom of the hill. Mosey to the picnic shelter and partner up for Lazy Dora
Benchpress x100 / plank
Step ups x200 / Al Gore
Flutters x 300 (dc) / 6″
P1 exercises while P2 does opposite, flapjack
Teams that finished early got to start over #extracredit

Mosey back to the starting point for 4 MOM
Backscratchers x20
Plank Shoulder Touches x30
Oblique LBC’s x30 (dc)


Naked Moleskin
– Good to be back in the #gloom. Amazing how much you miss it, the fellowship….and the pain
– Welcome to Jeremy (nka – Duggar)

– F3SwampRabbit 6 Yr Convergence is 2/2/19 at Legacy Park 0700 launch

– @Chubbs’ friends for a healthy baby

See ya in the gloom….


Hoooah MTD! First contested 0.0 of 2019

Q.I.C.Lt. Dangle
The PAXSoccer Mom, Hot4Teacher, Live PD, No Show, Jennay, Beamer, Thumper, Turban, Cockpit, Paperboy, Franzia, Church Lady, Whisper, Goose Egg, Benign, Butterbean, Master Tonic, Road Trip (F3), Urban
Workout Date01/14/2019
A.O. Tower of Terror

Mission Statement: Nailed it

Disclaimer: Embrace the suck or follow Beamer!

Thang: Bear-scalator from hell!

5 Burpees……bear crawl to No Shows car from the Clock Tower then…

5 Burpees, 10 Merican’s …bear crawl back to the Tower then…

5 Burpees, 10 Merican’s, 15 LBC… bear crawl to No Shows car

5, 10,15, 20 Carolina Dry Docks…bear crawl back to the Tower

5,10,15,20, 25 Squats…. YOU GET THE DRIFT

5,10,15,20,25, 30 Shoulder Taps

5,10,15,20,25,30, 35 American Hammers x2

5,10,15,20,25,30,35, 40 Overhead press with squat hold

5,10,15,20,25,30,35, 50 SSH   and repeat back down

5,10,15,20,25,30, 35, 40 ONE WAS ENOUGH



LBC: 135






SSH: 50







Praise: Hot4Teacher’s father in law getting his new kidney January 24!!! #praytostayhealthy

Praise: My Two Dads starting his new career!


Church Lady’s friend Roxanne’s passing, strength for everyone!

Family that lost 12 year old son to suicide. Prayers!

Washers sister and her recovery!

Benign’s wife kidney stones…hope Short Barrel did a good job!

Always a pleasure to lead. Truly humbled by this group of men!


Lt. Dangle

Name Your Pain

The PAXMac, Barney, Road Trip, Whisper, Benign, Mint Julip, Look Out Below
Workout Date01/12/2019
A.O. Pitchfork

Weather clear, temp in mid-30s . . . two for WO, six prepping for P-200

Warm Up:
Church Lady Lap (failed . . . all it snagged was another runner)
Side Straddle Hops
Wind Mills
Arm circles
Main Thang:
GRAND FUNKY BURPEES–overhead hand claps and squats interspersed with 18 burpees; one  every time the verse “We’re an American band” was heard.
THE BEAST (6 movements, 6 reps, 6 repeatos)
Monkey Humpers
Plank Jacks
Bobby Hurley
(run after each group)
11’S–MUSCLE UPS (wall) n DC STEP UPS (bench)
Derkins from the bench x 15  IC
Dips De-Escalator on the bench
15-14-13 … 3-2-1
Merkins x15 SC IC
Monkey Humpers x DC 15 IC
American Hammers x 15 DC IC
Plank Jacks x 15 DC IC
Air Humpers x 25 SC IC
Calf Hops (jumping rope w/o the rope) x 25
Mountain Climbers  x 25 IC

Plank Shoulder Taps x 10 each side


P200 March 23, Swamp Rabbit Half Marathon Feb 23

Prayers: Whisper’s friend Bonnie (cancer), Benign’s wife (kidney stone) ATM’s dad (Parkinson’s), Washer’s sister recovering from auto accident,

Coffeerama: all runners returned . . . 8 for coffee

Awash in the Afterglow

The PAXCourtesy Flush, Almond Joy, PlayDoh, Chubbs, Kindergarten Cop
Workout Date01/10/2019
A.O. The Station

6 men assembled in the sub-artic gloom and forsook 60mph wind gusts and real feel temps in the negative triple digits, in order to enthusiastically recognize Clemson’s domination in their march through the BCS ranks.

When the call went out for a Thursday Q, YHC wasted no time grabbing it, having already given rare advance thought to a possible workout plan.    Scrapping actual job requirements, the rest of the afternoon was spent meticulously researching the F3 Exercises website for pain inducing work, suitable for fervent supporters of our National Champion.     YHC found additional inspiration in reading back through previous Station group DMs where our Nantan and  other less erudite members of our group sought to talk up Gamecock Women’s basketball accomplishments at the expense of Tiger football.      After Monday night’s exhibition of foosball dominance, all have likely converted now.

The Warm-up:


20 Imperial Walkers IC

15 Windmills – let’s mosey


The Thang:

After the warm-up and mosey, the Pax arrive at Memorial Methodist where all Pax are instructed to grab a coupon.     Coupon’s secured, walk towards the Church walkway area where the lights are brighter.    At this time, YHC notes that having reached the  “Respect” age bracket, the ol’ peepers aren’t as good as they used to be, so YHC is forced to admit that the reason that we’re at the lights is so that he can see his weinke better, which has been conveniently written on 2 pages of 8×11 copy paper in very large, block letters.    Much derisive, hurtful mumble-chatter from the Pax, but we champions shrug off adversity and plow through.   The Pax are then instructed that the work will consist of two main bodies, each with a theme, which they are challenged to try and figure out.     As mentioned previously, the exercises have been gleaned from the F3 Exercises web page and are official F3 names.    The work:

Group 1

Clerkin                         44 reps

Lunges                         44 reps

Elf on The Shelf       44 reps   (very few “E” possibilities!)               using coupon

Merkins                        44 reps

SSH                               44 reps

Old Town Pain Train     10 reps   (cause these are burpees)

Never Cross Dolly     44 reps



The Lion King                 16 reps              using coupon

Imperial Squat Walker     16 reps

Goofball                            16 reps

Elf on the Shelf              16 reps   (same)     using coupon

Russian Twist                 16 reps  with coupon

Squat Thrust                   16 reps with coupon


By this point, the Pax were all clearly fired up, but time was drawing to a close, so we finish with Joe Hendrix up the Church steps, and 20 additional merkins at Namaste on  our way back to the circle for 5 MOM  (plank, heels to heaven, LBC, Big boys, corkscrews).     Very well done men.       Thanks for coming out and braving the harsh cold to laugh and work with each other.    You’re all an inspiration.   As always, I hope the workout was suitable to the levels of your abilities.


No Bets Were Made

The PAXInspector Gadget, Honkers, Double Windsor, Hacksaw, Soda, Generic
Workout Date01/07/2019
A.O. Dog Pound

Disclaimer Given

Warm Up:
SSH x 25 IC
DANCING BEARS x 10 IC and Hold
Merkins x 10 IC
IW x 20 IC

The Thang:
Everyone grab a rock and mosey to football field. Time to play Blackjack
Overhead Tricep Extensions and Squats. Do 1 exercise and run to opposite side of field and do 20. Just like 11’s just a lot more!

Curls x 20 IC
Mosey to corner of field for Gonlet Squats x 20 IC
Mosey to next corner for Rockies x 10 OYO. Burpee with a rock.
Hold the rock over head while running length of field and stop at corner for merkins x 10 IC
Lunge walk to last corner and return rocks

Flutter kicks x 20 IC and Hold
Heals to heaven x 20 IC
American Hammer x 10 IC

Ashy Larry Graduation on Jan 22
Prayers for Generic and Hacksaw moms.

New Year….Block Work

The PAXJennay, Pet Stain, Beamer, Short Barrel, Look Out Below, Turban, Franzia, Hot4Teacher, Priscilla, Paper Boy, Cockpit, Lt. Dangle, Cyclone, Butterbean(run), Road Trip(run), Mayo(run, Tickler(run)
Workout Date01/07/2019
A.O. Tower of Terror

44 degrees and DRY! Beautiful Monday morning for a little block work and running around the block. Here’s what we did…..


Mission Statement ✅



Warm up:

SSH x20
Arm Circles
Mosey to CMU
Partner up for Dora
P1 runs to College Street 🛑 then to Church Street🛑 and thru the church parking lot back.
100 Manmakers
200 Derkins
300 Flutters with CMU double count
200 Dips/modify to 100 time running out
100 Curls with CMU
Return CMU
Mosey back to Flag🇺🇸
LBC x20
Heels to Heaven x20
American Hammer x20
P200 March
GHS 1/2 and 5K February 23
Hot4Teacher sister in law. Miscarriage
Pet Stain daughter broke ankle
Solid effort by everyone. I believe we got over 2 miles in and pounded out the DORA!
Always a pleasure gents! SYITG!

P90X F3 Style

The PAXWhisper, Sammy, Pine Tar, Benign, Mint Julep, Look Out Below, Peek a Boo, Short Barrel
Workout Date01/04/2019
A.O. Pitchfork
P90X Shoulders and Arms Variation
I knew we were in for another rainy Friday at Pitchfork so I gladly took the Q since I have committed to incorporating P90X into the routine to start the new year! Here goes…..
Mission Statement ✅
Disclaimer ✅
Warm up:
Hillbilly x15
Arm Circles
The Work:
Alternating Shoulder Press x10
In and Out Curls x10(20)
Overhead Tricep Extension x15
Deep Swimmers Press x10
Full Supination Curls x10
Chair Dips bench) x20
Upright Rows x15
Static Arm Curls x16
Overhead Tricep Extension x15
Straight Arm Shoulder Fly x10
Crouching Curls x15
Lying Down Tricep Extension x15
Overhead Shoulder Press x10
Curl up/Hammer down x10
Side-Tri-Rise x10 each side #crowdpleaser
In & Outs x25
Bicycle x25
Reverse Bicycle x25
Wide leg Sit-up x25
Fifer Scissor x25
Hip Rock & Raise x25
Heels to Heaven x25
Oblique V-up x20 each side
American Hammer x40
Done ✅
P200 March
GHS 1/2 and 5K February 23
Benign’s M Kidney Stone
Washer’s sister
Bonnie chemo breast cancer
ATM father Parkinson’s
Great work fellas! Always a good time at Pitchfork. SYITG

Inaugural Board of Pain

The PAXBenign, NYOPT, Mrs Potts, Flo (R), Zebco, Jennay, Cyclone, FNG Cru Jones, YHC
Workout Date01/03/2019
A.O. Golden Strip

As 2019 begins, I wanted to introduce a way to track our physical progression (or regression) throughout the year, which is where the Board of Pain comes in:

The concept is simple: do a line on the board, run a lap.  continue moving down the board until the time is up.  I’ll bring the board out multiple times this year, and we will see how far down the board we can get throughout the year.

9 PAX (including one FNG) met me in the Gloom for the first ever Golden Strip Board Meeting.  Here’s how it went:

Warm Up:

SSH x 20 IC

IW x 20 IC

Windmills x10 IC

Monkey Humpers x 10 IC

The Board:

Burpees – 100
Calf Raises – 150
Ski Abs – 100
Merkins – 100
Deep Squats – 100 – Cru Jones (5), Jennay (30), Mrs Potts (66)
LBCs – 200 – Benign (200), Flo (200), Cyclone (200)
Carolina Dry Docks – 100 – Zebco (100)
Russian Twists – 100 – Beamer (20), NYOPT (100)
Mahktay N’ Diayes – 100
Jump Squats – 100
Mountain Climbers – 100
Sholder Raises – 200
Mary Catherines – 100
Hello Dollys – 200
Wide arm Merkins – 100
Squat Jacks – 100
Peter Parkers – 100
Burpees – 100

We had some time after the timer went up, so we did 32 Flutters as a group to end things out.


Flo’s Wife’s work friend who is battling cancer and currently in hospice

Benign’s wife dealing with kidney stones

Mrs Potts doctors appointment for growth in his mouth


Good work by everyone today, and remember that the board is about your personal growth in the first F: Fitness.  It will be a good barometer of whether you are improving or not.  Don’t compare your results against other people’s, but focus on your effort and how you can improve.  It was a pleasure to lead you, and I can’t wait to bring the board out soon

SYITG – Beamer