It was like meeting your in-laws…

Q.I.C.Hot N Ready
The PAXSpring Break, Rainbow Dash, Bartman, Birdman, Both of them, Skyline, Weed Wacker, Pizza Pizza, Rainbow Warrior, Crash, Earth Mover, Costanza, Three Buck Chuck, Predestiny's Child, Erector
Workout Date07/17/2018
A.O. Main Thang

16 PAX showed up on a misty, foggy morning thinking the forecast was suppose to pain…

Let’s get right to it:


10 Burpees – oyo

20 Merkins – oyo

15 Big Boy Sit-ups – oyo

20 Squats – on the Q’s Mark

Mini-Main Thang

6 reps

10 Derkins at one bench – bear crawl to the other bench

10 Box Jumps at the other bench – Crab Walk back

Mosey to Liberty Bridge

20 Heels to Heaven – oyo

Mosey to Medusa Tree

Main Thang @ Furman College Way (service road behind SC Governor’s School)

Partners – One partner bear crawls toward the top gate, the other runs to the top gate and back down to partner to replace them in the trek to the top in Bear Crawl Form.

Once at the top, same thing but back down.

Some quotes:

“This is one of those that looks good on paper, but not in real life.”

“I am very angry at you Hot n Ready”

“Wait. You want us to go back down?”

“I thought you were going to go easy on us… :)”

“This is kinda like meeting your in-laws…”

Six inches at the bottom while you wait.

Mosey to under the Liberty Bridge

2 sets (not reps ahem!) max pull-ups

Mosey to stairs by Halls

Badger – Partners – One does Push-up the other jumps over him side to side – 30 secs.  switch.

Mosey to Dogwood Lane

10 Bar Rows

10 Bar Jumps

Mosey back to the Thang

50 LBCs

Planks until we hit 6am.


Sign up for Q slots please –

Get’em while the slots are hot and open.  Looking for the wholesome F3 experience?  Are you tired of Doras and endless sets of stairs?  Are you sick of those antics and sarcastic laughs by the Q?   Well your time is now.  Come feel the rush and anxiety of being a Q.   Sign up Today!


Pizza Pizza’s Best Man, Wife and One week old baby still in hospital.  Hoping for a release today.

Erector – Blessings for getting house under contract and prayers for the next step.  Business partner going through some health issues, going to MD Anderson.

These men were challenged today with a test of Wit and Grit.  All men showed both.  Proud to lead a good group of men and share the struggles in overcoming challenges together.

Playing All the Oldies

Q.I.C.One Direction
The PAXThe Butcher, Nature Boy, Goose Egg, NYOPT, Sammy, Benign, Bernie, FNG Jillian Michaels, My Two Dads, Hot for Teacher, Lt. Dangle, Moon Unit, Slingblade, Tebow, WiFi, Cyclone, Ron Swanson, Third Base, Mayo, 1D
Workout Date07/03/2018
A.O. Golden Strip

This backblast is majorly delayed so YHC will do my best to remember.  Keeping it simple.

20 posted in the gloom for what promised to be a crowd pleaser.  YHC decided to bring back a few oldies…so old, the PAX challenged that the exercises even existed.


  • SSH x 21
  • IW x 21
  • Merkins x 10
  • Warmup Lap


  • Parking Line Suicides.  20 lines with 1 Merkin at the start and 1 Merkin at each line x 20.
  • Catch Me If You Can – LPartner Laps with 5 Merkins. Tag, Flapjack.  Do until each Pax has 25 Merkins.
  • Mosey to the Figure 8 for Hairburner Relays (with Cinder Blocks).  10 man relay pushing blocks to end of parking lot, around the cone, then back to start.  All made downpainment after with 10 Burpees.
  • In the Grass for The Tunnel of Love
  • Partner up for Joe Hendricks #1 (While partner one planks on the block, partner two jumps over partner one legs and backward crawls underneath x 5).  Flapjack.
  • Mosey back to Flag for 6 MOM and 5 Burpees OYO.


Legacy Renewed

Q.I.C.One Direction
The PAXNemo, Soccer Mom, Elmer, Matlock, Master Tonic, Church Lady, Kindergarten Cop, Benign, Jillian Michaels, FNG Sydney Crosby, Lt. Dangle, FNG Cop-A-Squat, Noonen, Hard Hat, Iceman, TBC, Nippler, WiFi, Fred, Pizza Pizza, Flying EH Fran (to be named), 1D
Workout Date07/14/2018
A.O. Main Thang

The interest seemed to be mounting to get the band back together, so Legacy 0700 was put out there and the PAX delivered.  22, including 2 FNGs and a Flying EH, posted for a reunion beatdown that had YHC looking for ways to bailout.  The pressure was felt to put on a worthy down painment and this workout definitely looked better on paper (although I have NEVER used a Weinke).  Master Tonic talked YHC into a pre-run and that sounded like a bad idea on riday night.  Yep!  Bad idea!  3.5 miles of hills had us screaming in at 06:59 with a full hour of fun ahead of us.


  • SSH x 20
  • IW x 20
  • Merkins x 10

Mosey to the half wall by The Fern.  Tall guys on the left end.  Short guy with YHC on the right.  Jacob’s (Bent) Ladder using the wall.  After up and over the wall, Burpees up to 7 on the other side and back over to the starting point.  Plank til all are done.  This was the initial moment that I felt like I was in trouble.

Mosey around the building for Suicide Merkins.  10 count first.  Line up for suicides where we ran every two parking lines and did 2, 4, 6, 8, 10 merkins as we ran to lines 2, 4, 6, 8, 10 respectively.

On your six.  It was at this point that I spot and runner that had passed us during the warmup but was now sitting on a nearby curb, checking us out.  I called him out and invited him to join us.  He abliged.  Welcome Fran.  Did an abbreviated Mary with LBCs x 20 and low dollys x 20.  Recover.

Mosey to the TOP of 1D Hill.  Jailbreak to the bottom!  Huge mistake for YHC.  All matches burned at this point and it is only 07:24.  Partner Dora 123 up the Hill with Merkins, Squats, and DC Flutters.  This was the moment when Fran exited and informed us that he enjoyed it and had a flight to catch.  United Airlines so the names started flying.  Hoping he returns for an official name-o-rama.

Mosey over to the pond.  With the same partner, plat Catch Me if You Can around the pond with 5 Merkins when tagged.  This was a crowd pleaser, as noted by the mumble chatter when I announced the plan.  Regroup after one lap for a 10 count by KC and then plank-o-rama.  Recover.  Repeat another lap.

YHC was seriosly looking to cut the workout short at 45 minutes but I knew that I would never hear the end of it and i caught a second wind!  Whew

To the grass hill for 14 backward linked hill climbs (did we ever officially name this little beauty?) . 14 because it was the date.  A LOT of grumbling and FEBA but we dug in and the PAX really pulled together to finish the task.

Mosey over to the The Beast start line.  2 burpees at the start, 4 at the first tree, 6 at the last and then jailbreak back to the flag.  Smoked!  15 BBS OYO.  10 more for good measure.  That’s all i got boys….Literally!  It has been a long time since I have been smoked like that.  The pre-run proved to be my kryptonite.



  • Legacy is back and will be on Saturdays at 07:00.  Need guys to step up to Q
  • Welcome to FNGs Caleb Lucas, 12 (Sydney Crosby) and Patrick Whitmire, 35 (Cop-A-Squat) . Also to Fran, our Flying EH.  Hoping he returns
  • Prayer requests for Andrew Brunson, Swimmers at C&Cs,

Ashy Larry’s Birthday Q gave the Dog Pound PAX ‘smoked shoulders’

Q.I.C.Ashy Larry
The PAXSpackler, Honkers, Hacksaw, Kilowatt, Big Ass Fan, JK2, EIEIO, Generic, Double Windsor, Soda, Inspector Gadget, Ashy Larry, FNG- MARTA (Geoff)
Workout Date07/13/2018
A.O. Dog Pound

Ashy Larry brought his Birthday Q to the Dog Pound PAX. It was a shoulder smokefest the PAX won’t soon forget.

Mission Statement/ Disclaimer

Warm Up:

 27 Squats IC

The Thang:

Mosey to Rock pile.

27 Thrusters OYO


Return rocks to pile. Mosey to library.


26 Hand Release Merkins & 1 Squat.

Time running out, so called an Audible to do burpees for the Merkins remaining.

Mosey back to Flag.




FNG: Geoff – aka MARTA

Prayers for Zoot’s family in Columbia.  Gideon House guys.

I would like to thank F3 and especially Dog Pound for giving me something I didn’t have when I started in February, friends, community, and a group of men that I can call on for advice, prayer, and help should I ever need it.

Freaky 13 for Friday 13th

Q.I.C.Short Barrel
The PAXWhisper (Respect), NYOPT, The Muff, Soccer Mom, Mint Julep, ATM, Sammy, Benign, Peek-A-Boo, Mayo, Officer Poncherello, LOB, Short Barrel
Workout Date07/13/2018
A.O. Pitchfork

I got to pitchfork a little early to discover a measly attempt to block of the parking lot due to some repaving. Well done Greenville County School district, but I think we all know who the real person behind it is. Mint Julep is not about to hand off a crappy A.O. without some much need improvements. Job well done. So I sneak past the barricade only to see several cars already in the parking lot. Run nerds are out, but be careful, I heard they are trying to infect a lot of the pax, but they are not getting this guy. No spank you!

Head over to where we keep the tire, blocks and fire hose to discover that somebody put the  tire about 10′ under a low lying tree. So after grunting, cussing (just a little), maybe a shart or two, I finally got it free. Next several minutes were moving some blocks, tire, sandbags (Thanks LOB) and fire hose over to the playground.  Now that the humidity is 150% and there is not a try spot on me (especially my shorts), back to the flags to continue the workout.

Mission Statement: I knew but wanted to recap Church Lady’s rendition.  “F3, to invigorate men”

Disclaimer: Just follow my lead (always modify)

Warm-up: 20 x SSH IC

20x Hillbillies IC

Little baby arm circles forwards and backwards

The Thang:

Head to the play ground and partner up for 7 stations. Tabata and AMRAP style. 1 minute workout/ 15 sec. rest.

Station 1: Concrete blocks on the BBall court. pax in the middle does flutters while holding block overhead. Pax #2 carries one block in each hand around perimeter of court. Short walk = lunges, long walk = normal carry.

Station 2: Tire flip back and forth with a burpee after every flip.

Run to the entrance of the bus loop and back.

Station 3: 60lbs. sandbag squats while pax #2 throws 40lbs. sandbag over parallel bars goes to the other side and repeato.

Station 4: Pullups and leg raises

Run to the entrance of the bus loop and back.

Station 5: with weights flys and then curls

Station 6: Battle hose (use fire hose like ropes alternating up and down with each arm) and pax #2 upright rows

Station 7: Kettle bell swings with block and pax #2 shoulder press with weights.

We used all 20lbs dumbells except for upright rows we used 15lbs.  All the pax got through all 7 stations and we got in over a mile running. Put all the equipment up and back to the flags. Done!

T-Claps to the run nerds who got in 3.5 miles before hand. (3B, LOB, Mint Julep, Mayo, & NYOPT)

Announcements: Mac has the Q at Pitchfork tomorrow, 7/20 Sammy’s 1 year anniversary Q from his M.I. (oh sorry myocardial infarction, that’s a heart attack fellas) I sometimes forget I’m a doctor, site Q change Monday at TOT LOB-Lt. Dangle, Tuesday convergence at Golden Strip with site Q change Benign-NYOPT, following Tuesday convergence at PF for site Q change MJ-PineTar.

Prayers: Andrew Brunson, Cheesesteak funeral for mom, F3 Gump in Lexington area funeral for son tomorrow, Deflated safe travels.

Always a pleasure brothers!

Short Barrel

Belated Independence Day celebration at Golden Strip

The PAX1 Direction, Tebow (hate), Bernie, Slingblade (hate), NYOPT, WiFi (respect), Cyclone, Flo (respect), Obama, YHC
Workout Date07/10/2018
A.O. Golden Strip

YHC missed the July 4 convergence workout last week while running the Red White and Blue Shoes 5K at Furman, so it was fitting to honor the 242nd birthday of our great nation one week late.


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


Disclaimer: Modify as necessary.



-Overhead claps x 25 IC

-Monkey humpers x 25 IC

-SSH x 25 IC

-Imperial walkers x 25 IC



Time for some running with short periods of exercises:

-Run 1 lap around parking lot then do 10 BBSUs

-Run 1 lap then do 20 LBCs

-Run 1 lap then do 30 BBSUs

-Run 1 lap then do 40 LBCs

-Run 1/2 lap then do 10 Bobby Hurleys

-Run 1/2 lap then do 8 Bobby Hurleys

-Run 1/2 lap then do 6 Bobby Hurleys

-Run 1/2 lap then do 4 Bobby Hurleys

-Run 1/2 lap then do 2 Bobby Hurleys

-Run 1/2 lap back to the start line

Mosey to cleavage (the are between the hills) and partner up for DORA honoring 7/4/1776 and the 242nd birthday of our great country.  Reps are your own (i.e. not cumulative).  While PAX 1 runs, PAX 2 does the work:

-74 merkins

-17 burpees

-76 squats

-242 double count flutters

Mosey back to the flag for Mary.



-Captain Thor (1:4 BBSUs to American hammers) up to 6:24


Circle of Trust:


-Site Q changes coming up (Lt. Dangle at TOT 7/16, NYOPT at GS 7/17, Pine Tar at PF 7/24); all workouts are convergences

-Palmetto 200 (March 2019) teams are forming


-All 12 soccer players + coach in Thailand rescued from flooded cave!

-Family of Jack (son of F3 Columbia PAX Gump) who died in a swimming accident in Charleston over the weekend

-Andrew Brunson imprisoned in Turkey

-Flo’s wife having hip replacement next week


As always, it is a pleasure to lead!





GCOD is Taken

The PAXBartman, Stewie, Libor, 1040, Flay, Pizza Pizza, Rainbow Dash, Grim Reaper, Spring Break, Rainbow Warrior, Earth Mover, Gasser, Hootie, Weedwacker, Junk Bond, Quickie, Shamwow, Pre-Destiny's Child, Crash (WD), FNG Brian - Skyline, Iceman
Workout Date07/10/2018
A.O. Main Thang

21 dudes and a four legged friend (including 1 FNG) posted at #MainThang for their Tuesday #downPAINment. Was great to see some old faces in the gloom, besides @Flay’s ugly mug…..

The Thang:
SSH – predicted by @Gasser
Tempo merkins

Mosey down through the amphitheater and to the Bowater parking garage. Cue the #mumblechatter from @Hootie and @Flay. “It’s not raining”……”why are we in the deck?”…..”it’s so hot in here”…..
Pretty sure I heard some thunder in the distance…….

Level 1 – 10 merkins, backwards run up 1 ramp, forward up the other
Level 2 – 10 merkins, 20 squats, run
Level 3 – 10 merkins, 20 squats, 30 air presses, run
Level 4 – 10 merkins, 20 squats, 30 air presses, 40 flutters
@Flay when we were done with the parking deck… Notice the striking resemblance to Nick Cage…

Exit the deck via the steps and across Liberty Bridge, all the while @Hootie was #politicking for a #Liberty500 – no go today Hoot…..Down through Falls Park to Furman College Way at the #MedusaTree

Break up into groups of 5-6 and ascend the hill, stopping at each light on the right for 10 merkins and 10 heels to heaven. Once at the top of the hill, dodge the service vehicle that I didn’t believe was really was trying to access the road we were on #closedcourse #whosdoinggroundsworkat6am

Mosey down the parking lot behind Smoke on the Water for some core work. Continue the mosey behind Marble Slab and Cargo, backwards running up the hill #watchoutforthespeedbumps

Mosey down Main St to the Falls Park entrance for tempo dips – in honor of @Houdini who couldn’t be with us this morning

Cross the road and mosey up Falls Park Dr then right behind Starbux for #4CornerEscalator. Since @Hootie and @Flay didn’t like working out in the deck, we brought the same workout outside.

Corner 1 (beside old Apple Store) – 10 merkins, 20 squats, 30 air presses, 40 flutters
Corner 2 (on Riverwalk, parallel with the steps) – 10 merkins, 20 squats, 30 air presses
Corner 3 (below steps to Lazy Goat) – 10 merkins, 20 squats
Corner 4 (top of steps beside Lazy Goat) – 10 merkins

Back down the steps and across the #BridgeOverTheRiverReedy to grab some rail.

Tempo pullups – hold in the up position

Final push back up the amphitheater steps where @JunkBond took us through 3mins of Mary.


Naked Moleskin
– Felt like old times out there seeing guys like @PizzaPizza, @Quickie, @Grim, @1040. Also good to see some new ones, like FNG Skyline…. He’s from Cincinnati and told him that “Grilled Cheese on a Donut” was taken….
– @EarthMover’s twitter game was on point Monday night…

– As always, was blast this morning. You men continue to amaze and motivate me.

– Our fallen F3brother in Columbia – Zoot
– @Quickie’s wife

See ya in the #gloom (Thursday)……


July 4th Convergance

Q.I.C.Kindergarten Cop
The PAXSee Below
Workout Date07/04/2018
A.O. Main Thang

PAX:  Whittle, Junk Bonds, Tebow, No Bars, Baby Groot, Rocket, Mack, Hot and Ready, 3 Buck Chuck, ICeman, Ronaldo (later renamed Squints), Nature Boy, Wolfman, Moose Head NBF, One Direction, Dingleberry, Lt. Dangle, Live PD, Wilson, Padre, Twerkin, Bib, The Butcher, Homer Simpson, Bleu Bayou, Hootie, Mary, Wifi, Church Lady, Bambi, Pledge, My Two Dads, Jilian Michaels, Pizza Pizza

Mission Statement- check

Disclaimer- check

Warm Up


15 IW IC

10 Merkins IC

20 Butt Kickers OYO

Mosey down S Lauren St. to the parking garage beside Grace Church.

Starting at the bottom level complete 2 burpees.  Run to the next level up and complete 4 burpees.  Continue adding 2 burpees per level until you reach the top level and complete 12 burpees.  Everyone really came to work.  This part of the workout went much quicker than YHC anticipated.

4 corners around the top of the garage.

Corner 1- 10 Big Boys, Corner 2- 20 LBCs, Corner 3- 30 Big Boys, Corner 4- 40 LBCs

People’s Chair until the 6 arrives.  Mosey down the stairs and over to the steps in front of Grace.

Partner up for Dora.

Partner 1- bear crawl to the top of the steps and jogs back down.

Partner 2- 100 Squats, 200 Double Count Shoulder Taps (these were originally single count and several PAX might have preferred it that way but we were making great time so…), 300 Double Count Flutters

Several PAX had never experienced Joe Hendrix before and decided to try it out for extra credit.

Mosey Back to the Circle and plank it up until the 6 arrives.  A couple PAX thought that we were starting Mary but YHC wanted no part of 20 minutes of Mary.

Mosey down to the TD Stage and amphitheater.  Grab a step that you like for 7s with box jumps and merkins on the stage.  Watch out for the goose poop all around as well.

Lunge walk up the ramp and mosey back to the circle.

Actually time for Mary this time.

Captain Thor:  1 Big Boy and 4 American Hammers, continue this ratio up to 5 and 20.  Then repeat working your way back down.

20 Heels to Heaven

Plank for a minute and a half.


Welcome Bleu Bayou

Prayers for Nature Boy’s friend battling cancer, several family and friends who are having heart conditions monitored or addressed by doctors, the soccer team in Thailand that is trapped in a cave, and thanks and prayer for our country and the men and women who have fought and continue to fight for our freedom.

This was the first convergence I have had the privilege of leading.  It all started with a simple question of whether or not we were having one and who I could talk to about helping.  The response I got:  Freed to lead.  I appreciate all who came out on short notice and suffered through a fairly tough workout in a location I wasn’t super familiar with.  Also T-claps to Moose Head for taking a jog through downtown with me before the workout so that I could get my thoughts together.   It was a pleasure.  Until next time:



The 56 #HIM’s Who Paid for Tomorrow’s Barbecue

The PAXDr. Phil, Mac, Johnny 5, ATM, Poncherello, Padre, Short Barrel, Mint Julep, Live PD, Peekaboo, Whisper, Coxswain, Gymboree
Workout Date07/03/2018
A.O. Pitchfork

14 PAX snuck punched the fartsack and posted in the soggy, murky gloom that was Pitchfork this morning.

This day we honored the 56 delegates to the 1776 Continental Congress who paid the price for tomorrow’s barbecue . . . men who risked everything by signing their names beneath the Declaration of Independence.

Between four reps of 14,  totaling 56 (MUSCLE UPS, BBSU’s, CMU OVERHEAD PRESSES–CURLS–PRONE PRESSES–SQUATS, TIRE FLIPS, AND LAPS) the PAX were regaled while resting (planking between reps) with accounts of the various hardships, sufferings, and privations suffered by many of the signers.

“For, brethren, ye have been called unto liberty; only use not liberty for an occasion to the flesh, but by love serve one another.  For all the law is fulfilled in one word, even in this; Thou shalt love thy neighbour as thyself.” Galatians 5: 13-14


@F3_Cheese_Steak thanked PAX members for praying for his family during his Mother’s long illness and transition into Eternity.  She passed away quietly last Thursday.

July 4th . . . Convergence at Main Thang (see announcement in Face Book)

July 17th . . . Convergence at Golden Strip (no WO @ Pitchfork)

July 24th . . . Convergence at Pitchfork (no WO @ GS)


Jonny 5 asked prayer for 7 month old Landon, son of Zack and Taylor.

Gymboree reminded all to continue praying for Pastor Brunson in captivity in Iran.

ATM asked for prayer for his friend Holly, cancer surgery.


Dora Meets Makhtar

Q.I.C.Perry Mason
The PAXNo Bars, Erector, Wilson, Zipline, Iceman, Blue Hawaii, Almond Joy, Moosehead, Needs Better Friends, Homer Simpson, Emeril, Wax On, Kindergarten Cop, Mr. Head, Grrr, Perry Mason
Workout Date07/03/2018
A.O. The Station

16 at the Station for a humid pre-Fourth of July workout.  YHC promised on Twitter last night that there would be no merkins or big boys today for those coming off the June Challenge.  I am a man of my word, but I think some of the PAX would have preferred the merkins.


SSH x 20 IC

IW x 20 IC

Wanted to stretch the back out a bit ,so modified the lunge to down on 1 count, twist your torso to the right on 2, turn to the left on 3, and back up on 4.   x 20 IC

Forward arm circles x 20 OYO

Backward arm circles x 20 OYO

Overhead press x 20 OYO

The Thang

Mosey to the gazebo for Dora.  Partner up with P1 running around the pond while P2 does the following exercises, then flip:

100 pull ups

200 Maktar N’Diaye’s (this was a crowd pleaser)

300 corkscrews

Next Joe Hendrix up the stairs and make our way around to the shelter for 10 bench presses, 10 dips, and 10 double count step ups.  Rinse and repeat.


Erectors x 15 IC

Heels to heaven x 15 IC

Rosalita x 15 IC

LBCs x 15 IC

Hold plank until time is out

Naked-Man Moleskin

The Station will have a P200 team captained by Grrr.  I believe we were up to 9 Twitter commits, but its time to HC since registration is open.   See Grrr to confirm your spot or sign up for one of the 3 remaining spots, as registration is capped at 150 teams.  We also need a driver.  

Convergence tomorrow at Main Thang for the 4th.  KC has the Q.   Be there if you can.

Some of the PAX, including YHC, are running the Red White and Blue Shoes 5K at Furman.  Looks like you can still sign up if you want to see my 14 year old 2.0 smoke her old man.

Good to see Erector back in the Gloom after he ditched us to drive double the distance to Main Thang for the past few months.  So I guess for a day at least I get to reverse the meme I posted a while back: