What’s Your Name Again??

The PAXInspector Gadget (WD), Courtesy Flush, No Bars, Gollum, Play Doh, ZipLine, Wilson, Spandex, Stroke Seat, FNG Kevin - Ace Ventura, Iceman
Workout Date03/19/2019
A.O. The Station

Yoleven men posted at #TheStation in chilly temps. Not a bad turnout based on weather and guys running the P200 this weekend. Also had FNG Kevin join us, #headlocked by @Spackler

The Thang
SSH x25
Merkins x10 (tempo cadence)
LBCs x10

Mosey to the church and grab a block, the partner up.
P1 – carry block to end of parking lot, 5 man makers, carry it back
P2 – curls until P1 returns
flapjack and repeat for 2 sets
Change curls to squats
flapjack and repeat for 2 sets
Change squats to flutters
flapjack and repeat for 2 sets

Next up – farmers carry
Each PAX took turns carrying 2 blocks to the end of the parking lot and back
For those not carrying blocks, we alternated between merkin/plank and squat/lunge

Put the blocks up and head back to City Hall, the long way, dodging traffic. We started an #IndianRun at the corner of Arlington and Cannon and continued left on Jason until we got back to the circle

10 bombjacks
Plank for 45 secs


Naked Moleskin
– Always great to have an FNG with us. Kevin – NKA Ace Ventura did great. When I wasn’t calling him Brian…
– Same for Gollum as I called him Groot several times…..speaking of Groot, where has that guy been??
– I love coupons as they take the workout to the #nextlevel
– Had a close call while crossing the street. Reminder to try and wear something reflective to every workout. @PlayDoh looking into a NOX gear group order

– Home’s of Hope Gala 5/24 – See Gadget for details
– Gadget looking to organize a joint HOG day effort with #GideonsHouse

– All those running the P200 this weekend

See ya in the gloom….


P200-Friendly String of Pearls at Golden Strip

The PAXRon Swanson, Sticky Willy, NYOPT (r), Road Trip, Voltron (welcome from F3 Lexington!), Mac, Zebco, Flo (r), Mayo, Mrs. Potts
Workout Date03/19/2019
A.O. Golden Strip

Out of a strong desire not to get injured 3 days before the Palmetto 200, YHC volunteered to Q at Golden Strip.  The workout was advertised as “P200-friendly”, meaning that a lot of running would occur.  11 PAX were not particularly surprised by this.

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

Disclaimer: Semi-pro


SSH x 30 IC

Hillbillies x 25 IC

Monkey humpers x 20 IC

Don Quixote x 15 IC

Merkins x 10 IC

Burpees x 5 OYO



Mosey up the front driveway, south on Holland Road, and enter the business park across from Mauldin Middle School.  Stop in the parking lot for 11s (burpees and BBSUs with 35 yard run between).

Mosey out of the back of the business park and take at left at Lennox.  Run up the hill and stop in the parking lot across from Pump It Up for BLIMPS (5 burpees, 10 single-count lunges, 15 double-count imperial walkers, 20 merkins, 25 plank jacks, 30 squats).

Mosey up the rest of the hill, cross Holland Road, and go down the long front driveway to the front entrance to Mauldin Middle School.  Do 20 merkins, 10 BBSUs, and 10 dips then take a lap.  Do 10 merkins, 5 BBSUs, and 5 dips.

Mosey up the long front driveway back to Holland Road, run north on Holland Road, and return to the flag via the long driveway in front of Golden Strip (Mauldin Elementary School).

Run total: 2 miles

Burpee total: 65


Flutters x 50 IC

LBCs x 25 IC

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

Plank variations (regular, elbows, regular, Southern gentleman, Northern aggressor, regular)

Circle of Trust:


-Palmetto 200 this weekend- time to start training

-WAR Fund 5K (support for local LEOs) 5/25/2019 through Chanticleer – this event means a lot to Lt. Dangle

-Mac raising money for Leukemia and Lymphoma Society.  Link to donate is on the Weirdos Twitter discussion group.


-Ron Swanson’s wife battling health uncertainty

-Safety for all P200 runners/volunteers


It is always an honor to lead!




St. Patrick’s Day Prep

The PAXCockpit, Pine Tar, Lt. Dangle, Duggar, Peek a Boo
Workout Date03/15/2019
A.O. Pitchfork

65 and dry on a Friday? Awesome

where the heck is everybody?


Warm up

SSH x25

Arm Circles 

Mosey to playground 

Play Music!

10 Pull-ups/15 Curls/20 Push-ups

Back to Flag


Elbow Plank 1 minute 

Superman 1 minute

Elbow Plank 1 minute 

Crunches x20

Scissor Clapper x40

Flutter x25 IC

Oblique V-up x20 R/L

American Hammer x25 IC

Announcements: P200 next week 

Prayers: Washers sister

HFT Father in law kidney 

Stephanie upcoming surgery

Always a pleasure!


Flash Dance

The PAXSan Diago, Punch Out, Korn, Chaps, Rainbow Dash, Rainbow Warrior, Inspector Gadget, Crash (WD), 3 Buck Chuck, Hot N Ready, Domer Simpson, Erector, FNG David - RedRum
Workout Date03/14/2019
A.O. Main Thang

14 men (including 1 FNG) planted the #shovelflag at the #MainThang to get their Thursday started off right.

The Thang
SSH x25 – waiting on the #RainbowCoalition to join us
Merkins x10 – tempo cadence
Squats x15

Mosey to the Main St bridge and assume #peopleschair on the wall. First person drops and does 5 merkins, then bear crawls to the end of the line. @HotNReady and @RainbowWarrier challenged the PAX by doing one armed and plyo merkins.
The PAX did 2 rounds then moseyed to the steps below the Lazy Goat for….
4 Corners
C1 (top of steps by Lazy Goat) – 5 hand release merkins
C2 (top of steps by old Apple Store) – 10 bombjacks
C3 (bottom of steps adjacent to Hall’s) – 15 heels to heaven
C4 (bottom of steps below Lazy Goat) – 20 plank hip touches

After round 1, we did the same exercises in an escalator #badidea
5 HR merkins
5 HR merkins, 10 bombjacks
5 HR merkins, 10 bombjacks, 15 heels to heaven
5 HR merkins, 10 bombjacks, 15 heels to heaven, 20 plank hip touches

Mosey back towards the Peace Center, lunge walking across the #BridgeovertheriverReedy

Once back to the PC, grab a chair for modified #JackWebb
1 incline merkin and 4 chair presses up to 5:20
@Domer shared his rendition of #flashdance while sitting in the chair….

Mosey up to the front of PC for 6MOM
One leg flutters x10ea
Backscratchers x10
Big boy sit ups x20
Larry Craig medley
Superman merkins x15


Naked Moleskin:
– @3Buck sent out the #batsignal last night for a Q so I grabbed it and used some old backblasts to put together a workout…. ala @Earthmover
– Welcome to David R – NKA RedRum. He was #headlocked from a friend of a friend in GA
– Good to see @PunchOut and @SanDiago this morning. @PunchOut grabbed the Q for next Tues!!

– Join us at #GideonsHouse on Saturdays at 0600

– @Crash’s friend lost his wife
– F3Hartsville brother @Waterbug passed away recently

See ya in the gloom….


Remembering Waterbug

Q.I.C.Kindergarten Cop
The PAXAlmond Joy, Courtesy Flush, Play Doh, Moose Head (Cotters), Lavar Burton, Wilson, Perry Mason, Iceman, Zipline, Chubbs, Wax On
Workout Date03/12/2019
A.O. The Station

No FNGs so we dove right in to the warm up.

Warm Up

20 x SSH IC

Arm Circles

20 x IW IC

The Thang

Mosey to the entrance of the park.  Getting ready to begin the first part of the workout and then a train comes by.  Everybody drop for 10 burpees.  After these burpees I informed the PAX  that we were going to be doing at least 45 burpees today anyway to pay respects to fallen brother Waterbug from Hartsville.  The PAX seemed to appreciate this but were not as excited when they heard the next announcement.

7’s at the park entrance with burpee box jumps and donkey kicks on the wall across the street.  Plank it up when you finish.

Moving down the promenade 2 burpees at each trash can and bear crawl in between until you reach the end.  This brought us to the grand total of 45 burpees.  All PAX breathed a sigh of relief THINKING that they were done with burpees.

Mosey to the top of the field.  Sprint the field and perform 20 Hallelujah Lunges OYO.  Plank until PAX finish.  Sprint the field again and perform 20 Hallelujah Squats.

Tunnel of Love.  Lots of complaining here about a variety of things.  YHC even got one “inadvertent” knee to the side as I crawled through.

Jack Webb up to 5 and 20 and then back down.

Mosey to the front of City Hall.  Partner up and take turns wheel barrowing the length of the building.

Mosey to the bottom of the hill beside City Hall.  Sprint up the hill and complete 20 merkins.  Mosey back down and plank it up.  Sprint up the hill again and complete 20 BBSU.  Mosey back down and plank it up.

Mosey to the picnic shelter.  20 Bench Press IC with a slow count lowering the bench.  10 Derkins OYO.

Mosey around the pond and back up beside the picnic shelter.  At this time I decided it was time to pay for the train that had come by a few minutes earlier that all PAX were evidently hoping that I had not heard.  5 burpees at the bottom of the hill.  Sprint the hill and complete 5 more burpees at circle.


Captain Thor up to 5 and 20 and back down.  Plank for about 45 seconds and we’re done.

It was a workout that had a lot of different things planned focusing on the shoulders.  I planned it as such because a newer PAX, who shall not be named, allegedly asked Saturday if we ever got sore.  Said PAX was not in attendance.  No matter strong work was done by all PAX in attendance.  Blue Hawaii also had notably asked the night before about pre-running which led us to believe he might be attending this morning but…. maybe next time.


Prayers for Play Doh’s mother-in-law who has Parkinsons and the family as it cares for her.  Prayers for Wax On’s family during a time of difficult transitions.  Prayers for Chubb’s brother-in-law as a tough situation wraps up.  Prayers for Perry’s coworker who has a granddaughter with a serious infection.

T-Claps to Play Doh for taking up the mantle as the new site Q at The Station.

Saturday’s workout is going on the road to Gideon’s House.  Start time there is at SIX instead of the normal seven for The Station.

Next Thursday the 21st is World Autism Day.  Lavar Burton and his family will be at a function in downtown Greer (Barista Ally I think), more details to come.  A possible wings competition was mentioned.

The Station also has a team participating in the P200 starting next Friday morning.





3/12 PF Q

Q.I.C.Mint Julep
The PAXLt Dangle, Whisper R, Peakaboo, Church Lady R, Cheese Steak R, Dr Phil, Goose Egg, Pine Tar, Cock Pit, MJ
Workout Date03/12/2019
A.O. Pitchfork

10 Brave souls decided to kick Tuesday in the junk and come out to PF for a 0.0 hosted (again) by YHC.  I’m saucy this morning…Let’s get to it.

Mission Statement – nailed it like your mo….you get it

Disclaimer – “still not a pro”…your mo…you get it


Warm up

SSH x 25 IC

IW x 20 IC

Mountain Climbers x 20 IC

Windmills x 15 IC


Mosey to Speedway for a different Dora

YHC promised a 0.0 so we’re going to hang together this morning and start each round at the same time…

P1 – 100 block thrusters / P2 – 50 jump ropes & switch

P1 – 200 derkins / P2 – 3 tire flips & switch

P1 – 300 DC Flutters holding block / P2 – 5 burpees & switch

P1 – 200 block rows / P2 – 3 tire flips & switch

P1 – 100 merkins w/one hand on block, switch hands each merkin / P2 – 50 jump ropes

Blocks & tire up…mosey to flag


BBSU AMRAP until everyone gets back to the circle…6:15


Announcements – P200 (make it stop)…NEED Q’S EVERYWHERE…STEP UP AND LEAD!!!

Prayers – Soccer Mom’s M Stephanie



We Are Not Invincible! Farewell Farrell aka Waterbug

The PAXInspector Gadget, Generic, Honkers, Double Windsor, Soda, Anchor Down, Hacksaw
Workout Date03/11/2019
A.O. Dog Pound

I am not a professional. Modify as necessary. A little bummed out this morning as the loss of a friend and f3 brother is being taken to heart. Waterbug is the team captain of the P200 team I have ran with the past couple years. Men, please make sure your family is going to be taken care of after you are gone. Be a leader in this area of life as well.

SSH x 25 IC
Cotton Pickers x 20 IC
IW x 20 IC

Grab a rock and lets head towards Sunrift and across the street to the wall. Drop the rock for some Dips and Derkins. Dips x 20 IC and Derkins x 10 OYO

Mosey with rock to parking lot. Drop the rock and lets get started by Burpee Broad Jumping all the way to other side of lot and mosey back.

Time for BLIMPS. Once finished with this set, run around entire parking area including cut out section and back for next set. Mumble chatter begins and they know it’s gonna happen again.
Burpee with Rock x 5
Lunge with Rock x 10
Inch Worms without Rock x 15
Merkins without Rock x 20
Plank Jacks x 25
Squats with Rock x 30

Rinse and Repeat.

Mosey back to wall for Dips x 20 IC and Derkins x 10 OYO.

Grab your Rock and head back to AO. Now time for BOMBS: Mosey around parking lot and back.
Burpee with Rock x 5
Overhead Press with Rock x 10
Merkins x 15
Big Boy Sit Ups x 20
Squats with Rock x 25

Rinse and Repeat. Put Rocks back and circle up.

Flutters x 20 IC and hold six inches.
Heals to Heaven x 20 IC

Prayers for family of Waterbug left behind.
Praise Spackler’s wife made it through surgery. Healing process now begins
Pray for Money Shot’s loss of baby and recovery
Pray for all F3 brothers in Hartsville, SC with loss of a friend

What a Day To Celebrate 46 years

The PAXLOB, Turban, MintJulep, Soccer Mom, NYOPT(R), Peekaboo, Short Barrel, Dr. Phil, YHC
Workout Date03/08/2019
A.O. Pitchfork

YHC jumped out of the fartsack this morning rip-roaring to make 46 a great year.  The 9 other PAX that showed up to help celebrate were in for a treat as we worked the numbers 3/8/73 and 46 into all kinds of fun.  Here’s what went down:


SSH X 46

OHC X 46

3 burpees OYO, 8 man makers OYO (mumble chatter quieting effect)


3 rounds of the following exercises done with  reps each, on PAX count

Bulgarian split squats

overhead presses

goblet squats


lateral lunges

Split into 3 groups for 8 sprints of 73 yds each.

Mosey to b-ball court for tabata with wall sits with weights and balls to the wall for 3 sets – 46 second on, 14 seconds off.   Mosey back to flags


Plankorama, Flutters x 46 IC, 8 BBSU OYO

ANNC – P200 2 weeks away, 5k at Mauldin Elementary Saturday at 4p


YHC’s sister, Soccer Moms M, Whispers family, family and the boy who brought BB gun to school at Oakview

Was a pleasure to lead on my birthday!  I am thankful for all of you PAX for being there for me in the gloom.  Another year younger @ 46.

PS a great birthday gift would be to fill up my Q schedule 😜



40 Reps for 40 Days of Lent

Q.I.C.Perry Mason
The PAXAlmond Joy (twice), Courtesy Flush, Kindergarten Cop, Chubbs, Play-Doh, Spandex, Bedbug, Zipline, Stroke Seat, Perry Mason
Workout Date03/07/2019
A.O. The Station

10 men were not afraid of the cold at The Station this morning.  I dropped a hint last night when I mentioned Lent, but the theme of this workout will be tied to the 40 days of the Lenten season.


SSH x 40 IC – The PAX knew something was amiss when we shot past 20, but no one seemed to guess what we were doing (“Is it your birthday?”).

IW x 40 OYO – I wasn’t going to pretend to be able to do everything in cadence at these reps

Windmills x 40 single count

Arm circles

The Thang

Mosey to MUMC to pick up our coupons, then head to the corner of Arlington and 14 for 4 corners.  Head to Ballenger, and a left, and then left again back to the church.  At each corner, do 10 overhead press, 10 squats, 10 curls, and 10 bench presses.  Not surprisingly, KC finished first, but Spandex was killing it today as well.

I was going to do a second round on a shorter block, but several of the PAX and I were on the early stages of frostbite in our fingers and CF mentioned that the coupons were not great for a lingering oblique problem, so we put the coupons and modified.

Mosey to Greer 1st Baptist for 40 LBCs, Joe Hendricks up the stairs and crab walk down the other side (1 time since its the 1st day of Lent).  Once we are done, we do a second round with shoulder touches, which were great sandwiched between the Joe.

Mosey back to the park entrance and do 20 dips at the fountain and 20 donkey kicks over at the Mutual Store wall.  We did this twice as well before it was time for Mary.


Corkscrews x 40 OYO, 20 each side

Erectors x 40 IC

Start with Dolly for reps 1-20 IC, then drop down to Rosalita for 21-40


Got off to a good start when AJ tried to count off a second time when we circled up.  Not sure if I got one or two Amens from him when we were done, though.

Prayers for Lavar’s 2.0.  Prayers for a couple whose child has Leukemia.  In light of the UMC vote in the news, prayers for the church as it contends with a culture that is increasingly secular and hostile to religion.  May we focus on God and scripture and avoid tearing ourselves apart trying to appease a culture that hates what the church stands for – absolute truth, objective morality, and the need for the repentance of our sin to obtain the grace that saves us all from eternal judgment.

Speedo Prep

The PAXShort Barrel, Lt. Dangle, Turban, Cockpit
Workout Date03/06/2019
A.O. Tower of Terror
It was clear and cold 28 degrees
4 PAX joined me for a fun fest of varying core exercises and a few merkins. Bikini season is right around the corner……
 Here is what went down……
Mission statement ✔️
Disclaimer ✔️
Warm up

SSH x25

Hillbilly x20

Burpees x10
Mosey around the block with 25 merkins at each corner. Regular/Military/Wide/Staggered R/L
Had a DORA planned, but with only 5 PAX lets modify. Number PAX and while 1 runs to second stop sign and back the other 4 work. Music on and let’s go!
100 Crunches
200 Flutters 2 count
100 Squats
100 Calf Raises
100 Plank Jacks (keep your butt down!)
100 Oblique V-ups ( 50R/50L)
100 American Hammers
Scissor Clapper x50
Bicycle x25
Reverse Bicycle x25
Wide leg sit up x25
Phelon Twists x10
Super man 0:10 x5
American hammer IC x20
P200 approaching
Mauldin 5K Saturday 4:00
Washers sister Kelly
Urban sister #cancer sucks
Whisper friend Bonnie
It was an Honor to workout with the men this morning. Thank you! SYITG