Your Morning Cup of Joe

Q.I.C.Perry Mason
The PAXGrrr, No Bars, Wilson, Baby Groot, Courtesy Flush, Wax On, House, Emeril, Iceman, Zipline, Kindergarten Cop, iTunes, the Muff, Training Wheels Perry Mason
Workout Date04/10/2018
A.O. The Station

15 Pax posted at the Station ready to get back to the grind after Spring Break.  Well, 12 PAX rolled in on time, while several others staggered in during the warmup.


SSH x 20 IC

IW x 20 IC

Arm circles to loosen up the shoulders

High knees x 20 OYO

The Thang

Mosey to the gazebo for a round of 7s.  Start with 6 pull ups, run up the hill to the steps, Joe Hendrix to the top of the steps, and then do 1 Maktar N’Diayes (then 5 &2 and so forth).  This got brutal for the last couple of times up the stairs.

Now mosey up just past the Spinning Jenny and lunge walk to Poinsett Street.  Once there, grab some wall.  While in the people’s chair, we do some arm circles and air presses.

Next up is four corners, with 20 donkey kicks on corner 1, 20 squats on corner 2, 20 corkscrews on corner 3, and 20 box cutters on corner 4.  We grab some wall again while waiting for everyone to finish.

Mosey down to the shelter for a circuit of 15 bench presses, 15 dips, and 15 double count step ups.  3 rounds total, and its time for Mary.


Erectors x 20 IC (Heard at F3: Iceman “Make sure to put in the backblast that I went to 20 in cadence on these so my wife will believe me”)

Dolly x 10 IC, then moving up to Rosalita x 10 IC.

Plank shoulder touches x 15 IC

LBCs x 20 IC

Backscratchers x 20 IC

Heels to Heaven x 20 IC

Times Up

Naked Moleskin

Tclaps to the P200 guys and to our own cyborg Wilson for finishing the Georgia Death Race.

Prayers for Ice’s friend whose mother passed.  Prayers for peace and stability for a PAX’s co-worker who is struggling with PTSD and acohol issues.  Prayers for Elizabeth on her cancer treatment.  Prayers for Cheyenne and Aliah, who is having surgery tomorrow.

De-escalator, so it keeps getting easier, Right?

The PAXBrown Short, Quaker (respect), Duplo, T-Bag, Tiny Dancer, Keystone (respect), Shiner, Carl's Jr. (respect), Quickie, and Boomhauer (respect): One K9 - Fern
Workout Date04/09/2018
A.O. Powder Keg

Observations: 46F and supposed to rain, but that is not going to stop us from having fun!

The warm up:


20-IW IC

20-‘merkins IC

20-Mountain Climbers IC

The Thang:

Mosey over to the line and 10 burpees, then 20 bear crawls counting every right hand movement, then 20 backwards bear crawls, now we are back where we started.  That will get the blood flowing, so lets do another rep. now 8:16:16.  YHC liked the trend so next 6:12:12, 4:8:8, and finally 2:4:4.

Well with a good shoulder burn started, YHC decided to continue the fun, mosey to the bottom of the lot and Joe Hendrix up the steps and lunge walk in between, meet at the top.  Lets continue the de-escalator theme, mosey to the second set of steps and Joe’d up them with a lunge walk in between, meet at the top.  This time YHC saw Boomhauer stretching with toe touches so that is what we did as a active recovery, flat out awkward as we waited on the six to finish.  Now the PAX were starting to see a trend so I wanted to mix it up a bit.  So we took the long way this time to the first set of steps and Joe’d up them and lunge back to the start.  Again, touch your toes while we wait on the six, just weird.  Yes, just weird enough to give YHC his next idea, Monkey Humpers for all, 10 IC, 8 IC, 6 IC, and 4 IC.

Well, since no rain, lets keep on getting some miles in, mosey back to “the dark corner” where burp and merks occur and stay true.  The burp and merk 9, 7, 5, 3, and 1.  Mosey back to the front of the church and get our last set of 2 monkey humpers, you got to get completion and finish the set.

Still got some time so we moseyed to the block pile to get some curls in.  Someone said that it would make us pretty.  10 full range curls IC and 10 tricep extensions OYO, 8 IC curls and 8 tricep extensions then OMG Fern dropped a duece and left us to smell it.  We have to hurry now 6 curls IC and 6 tricep extensions, 4, and 2, with no breaks.  Put up the blocks and get some fresh air, mosey to the flag and on our six in time to see the fly-over.  10 burpees and back on our six for 20 flutter kicks IC and 25 LBCs IC.  Time was called, and a good time was had by all.

A: April 14th Seneca launch

May 26th Hick Heros 5k

P: Quickie’s sister

Wisdom in life

It was a pleasure to lead you men today!

Deck of 5 Finger Death Punch

Q.I.C.Double Windsor
The PAXAshy Larry, Clip-on, Febreze, Generic, Hacksaw, Inspector Gadget, 'Sota, Spackler
Workout Date04/09/2018
A.O. Dog Pound

Clip-on wanted to make his return to F3 today memorable. I was Q today and he requested that I do the Deck of Death. This morning before the workout, we got his portable speaker, I installed pandora on my phone, and we figured out the meaning each card would carry.  The four suits were:

  • Clubs = little baby Crunches
  • Spades = Squats
  • Diamond = Merkins
  • Hearts = Burpees

When a number card is pulled, we’ll do the number of reps of the exercise designated for that suit.

Face cards:

  • Ace = 1 rep (we’re going to be looking for those!)
  • Jack = any  “jack” exercise pax choice of Star Jack, Ferry Jack, Seal Jack, Plank Jack, etc, 10 reps
  • Queen = pax get to change the pandora radio station
  • King = We run the football field.
  • Joker = 25 of any exercise, pax choice

It was time to go so we rushed out the door.

Warm up

30 side straddle hop
20 Imperial Walker
10 Windmills

The Thang

Unfortunately, in my hurry, I left the deck of cards on the kitchen table, and didn’t realize it until it was too late to turn around and go back for them.  Instead of the Deck of Death, I decided to do a variation on everyone’s favorite, the devil dog mile.  We started to mosey toward the swamp rabbit trail and I explained what happened.  Inspector Gadget volunteered that he had a deck of cards in his car! (who keeps a deck of cards in their car?)

So we mosey to the football field and play the deck of death.

It seems these cards have been used for Deck of Death a few times because they’re water damaged and a few are missing.  Unfortunately it seems the jokers and a few Queens were missing, because the music got stuck on Five Finger Death Punch for most of the time.

Also it was also very unfortunate that none of the Hearts were missing.

After we did the whole deck there was still 12  minutes left.  So we did a merkin wave for a while.

After that, 4 corners escalator around the football field using the 4 suit exercises we just finished.


After that we moseyed back to the parking lot for (at this point I was experiencing brain fog so these may not be 100% correct)
30 dolly
25 flutter kicks
15 heels to heaven


  • Prayers for Ashy Larry’s sister
  • Testimony from Febreze  – gratitude for his new life, and his new “Gang” of F3 brothers.

Welcome back Clip On!

0.0 It Was Not

The PAXWhisper, NYOPT, Road Trip, Benign, Lt. Dangle, My 2 Dads, Look What They Made Me Do, Church Lady, Butterbean, Soccer Mom, Look out Below, Mint Julip, Priscilla, YHC
Workout Date04/09/2018
A.O. Tower of Terror

YHC rolled into the parking lot at 5:24am after setting the course ablaze with Chem Lites. Whisper and NYOPT got 5:20am clearance from the Tower and  departed the pattern for some early morning miles. Became somewhat worried not seeing any interested parties forming yet in the normal spot, but then realized a small mob had gathered under the awning of the lingerie shop. Not sure if they were seeking shelter from a light drizzle or window shopping since Mint Julip and Lt Dangle were part of the group.  Magically, by 5:30am, a group of TWELVE had formed.  Energy level was maxed out considering Church Lady was 2 mins early and was ready to start kicking some junk.

Weather: 49 degrees, light drizzle ceased right on time.

F3 Mission: You know it. And apparently F3 is serving its mission well to completely own the P200 and heavily subsidize local races of various distances.

Disclosure: Not a professional.


-SSH IC x 20

-Windmills IC x 20

Thang: Anyone who has engaged in more than 30 secs of conversation with YHC would have assumed the workout would have involved 0.0 worth of running in perfect conditions. Given the probability of rain, the assumptions probably grew stronger. Well, you know what happens when you assume….


  • Start at the Tower, 20 reps each of Lunges (each leg), Squats, Curb Calf Raises, IW (2ct)
  • Run to chem lite stashed in the field by the low wall (corner of Trade & Maple)
  • 20 reps each of Merkins, Overhead Claps, Shoulder Taps (2ct), Flutters (2ct)
  • Run back to the Tower


  • At the Tower, 30 reps each of Lunges (each leg), Squats, Curb Calf Raises, IW (2ct)
  • Run to chem lite stashed in parking lot across from Subdivision That Never Was
  • 30 reps each of Merkins, Overhead Claps, Shoulder Taps (2ct), Flutters (2ct)
  • Run back to the Tower


  • At the Tower, 40 reps each of Lunges (each leg), Squats, Curb Calf Raises, IW (2ct)
  • Run to chem lite stashed in the parking lot of Veterans Memorial Park
  • 40 reps each of Merkins, Overhead Claps, Shoulder Taps (2ct), Flutters (2ct)
  • Run back to the Tower

YHC had planned for 2 more rounds on the “descent” (repeat Round2, repeat Round1), but running short on time.  Only 2 minutes left for Mary….LBC x 20 and fulfilled Butterbean’s Twitter special request for Flutter Kicks x 20. Yes, YHC does love his Flutters.  Especially as the rain began to fall.


  • P200 less than 50 weeks away. Prediction made there will be a Team Squid in 2019. Apparently, someone visited Colorado during Spring Break. #fakenews
  • War Fund 5K 5/19
  • F3/FiA Convergence 4/17 @ GS

Praise/Prayer Requests:

  • -Continued prayers for Andrew Brunson
  • -Continued prayers for Drake, son of My Little Brony
  • -Prayers for expectant fathers…My 2 Dads, Look What They Made Me Do, Priscilla


  • Great work by all this morning. To get the entire workout completed next time, I guess YHC will need to shorten the run distance. No problem!

Proud to stand next to you, humbled to have the opportunity to lead you.



Wait, Was That Drizzle or Somebody’s Sweat?

Q.I.C.Cheese Steak
The PAXEasy Bake, Mint Julip*, Look Out Below, Pythagoras ®*, Deflated ®, Cocoon, Roadtrip, Whisper ®**, Nature Boy ®, Cheese Steak ®®
Workout Date04/07/2018
A.O. Pitchfork

®  Respect       *   check spelling in PAX list      ** not on PAX list

55 degrees, light drizzle, #MIDWIFE NOISES minimal.

F3 Mission . . . accomplished

Disclaimer . . . disclaimed (no FNGs)

As promised, accommodation was given to PAX who posted for Short Barrel’s upper body beat down yesterday at PF.  Same were permitted to allow arms to hang limply at their sides during laps as well as core and lower body evolutions.  (They were really easy to pick out, and fun to watch.)

All exercises DC, IC unless otherwise specified

Warm up:

Churchlady Lap . . . mojo worked . . . sort of . . . bagged a Nature Boy instead of a Churchlady.

Partial audible counts—PAC  (last 5 reps with Q & PAX silent … then PAX announce HALT in unison … 5 Burpee penalty for #WHISKEY DICKING – see F3 Lexicon)

Side Straddle Hops     15 PAC

Hill Billies                   15 PAC

Monkey Humpers       15 PAC

Limited success! . . . no penalties assessed for extraneous movement at the finish, however, Cheese Steak wasn’t sure all PAX definitively announced HALT.  This will need more work.

Shoulder rolls              Q directed


Moseyed to shed for CMU issuance, then back to covered walkway for THE BEAST (6 movements, 6 reps, 6 repeatos)

1 Squat w/coupon – SC

2 BBSU w/ coupon – SC

3 Merkins – SC

4 Plank Jacks

5 Dips

6 lap

(Al Gore or Plank when finished)


Global Warming (circle)

  • Al Gore with PAX shuffling in a circle
  • Q calls PAX number
  • PAX calls out exercise and # of reps
  • Recover
  • RnR*, opposite direction

*Rinse and Repeat (not Rest and Relaxation)



  • 15 Curls, bottom half
  • 15 Curls, top half
  • 15 Curls, combined
  • 15 Overhead press
  • 15 BBSU
  • Block Pull Squat (partner) . . . 30 secs, RandR
  • Derkins, deconstructed – Q called

Returned CMUs and moseyed to front lot covered sidewalk


  • LBSUs 50 OYO
  • Air Humpers 25

Announcements / Prayer Requests:

4/17 FIA convergence, Golden Strip

4/28 FIA convergence, The Station

May 19 . . . W.A.R. Fund 5k

May 19-20 . . . Columbia South Carolina USMC Ultimate Challenge Mud Run 2018

F3 Lexicon acronym of the day: #ABH

MJ: remember to pray for Andrew Brunson, American missionary/pastor imprisoned in Turkey.

MJ: son of Tarah and Eric O’Sullivan (F3MyLittleBrony), Drake—diagnosed with an extremely rare metabolic disease.  Family has related medical and financial needs.  BOLO for upcoming fundraiser/benefit, perhaps in June, $15-20 pp, proceeds to Drake Rayden Foundation.

Note to MJ: if you’re looking for a silent auction item, just learned the jockstrap used by Russell Crowe in the movie ‘Gladiator’ is on the chopping block!

NB: family friend, Mark Smith (F3, Summerville—believer) recovering from medical event and is doing well after successful surgery.  Prayer requested for good pathology report and chemo treatment.

NB: praise for answered prayer regarding a work situation.

P: Elaina(?) Brewington, cancer. Also for his daughter, Keyana

CS: 90-yr-old mother with dementia continuing to decline

That’s no moon, that’s the Chinese Space Station!!!

Q.I.C.Brown Shorts
The PAXDuPlo, Carl's Jr, Tiny Dancer, Keystone, Quickie, Quaker, EBAD, Boomhauer, Gluten, Brown Shorts
Workout Date04/02/2018
A.O. Powder Keg

I struggled to get out of bed this morning but always glad I did. The brothers pushed me through the pain. My voice is raspy and sometimes non-existent but still more manly than Tiny Dancer. LOL.

There is more traffic than normal in our parking lot. Apparently the Marathon youth are going on trip. Prayers for their safety. We had some funny stares as we began. Come join us!

Carl’s Jr is obsessed with this Chinese Space Station. The discussion continues throughout the workout.

Warm up

SSH, Windmill (slow), Monkey humpers for our friends on the bus, Mountain Climbers

Mosey to the dark corner to avoid the unexpected traffic.

Flutters x15 IC, Squats x15 IC, 10 ‘Mericans. Rinse and repeat a second circuit.

Mosey to Carl’s Jr corner. No burp and Merc, sorry!

Dolly x15 IC, lunges x15 DC, 10 Werkins. Rinse and repeat the circuit.

Mosey to basketball ball court bleechers.

Dips x15 IC, LBC x15 IC, Step ups x10 DC. Rinse and repeat the circuit.

Mosey to the block pile.

Curls x15 oyo, block squats x15 oyo, flutters with block overhead x15 IC. Rinse and repeat circuit.

Mosey to bottom of the stairs.

Reverse LBC x15 IC, Pistol squats ( feet together) x15 IC, Flyover (10 Burpees), Joe Hendricks one level. Bearcrawl to next level. Rinse and repeat circuit. Bearcrawl to next level.

The clock is now our enemy. We Dodge the cars and the bus on our way back to the flag.

Hip Dips x15 IC, Parker Peter x15 IC

Times up!

Observations- We never saw the Chinese Space Station as it crashed to the Earth. It’s much more fun when the PAX stay together. My voice got stronger as the morning progressed.

A- April 14 Seneca Expansion, Shaver(sp?) Complex. Speed for Need in the works for October.

P- Quickie and T-Bag’s sisters battling cancer. Keystone’s family. Boomhauer’s family. All those we come in contact with that are lost or broken. As always we pray for families.

Always a pleasure!

Brown Shorts


Dora Dash

The PAXSammy, Squid, Bambi, Butterbean, Church Lady, Whisper, NYOPT, My 2 Dad’s, Barney, Cocoon, Lt. Dangle, Benign, Live PD, Road Trip, Mint Julep
Workout Date04/02/2018
A.O. Tower of Terror

60 degrees for the Monday of Spring Break.  14 PAX joined YHC for a fun filled DORA in beautiful downtown Simpsonville. Here we go…

Mission Statement 👍

Disclaimer 👍

Warm up:

SSH x20

Burpees x10

Here comes Sammy.

Mosey to the hill by the Police Department.

Partner up for DORA

P 1 run up hill to stop sign.

P2 : 100 burpees, 200 Merkins, 300 LBCs, 200 Flutters 2count, 100 Mountain Climbers on elbows

Mosey back to flags.


Oblique V up x20 each side, Dying Cockroaches x20 in cadence , Reachers x20, American hammers x20 in cadence, Peter Parker x10, Burpees x10. Done!


Mud Run and Warrior 5K May 19

FIA/F3 convergences 4/17 GS. 4/28 Station.




Roxanne, Pam, NYOPT friends mother in hospice, travelers during Spring Break


Always a Pleasure brothers.


P200 Hangover

Q.I.C.Mint Julep
The PAXNYPOT, Butcher (Hate), Nature Boy (Respect), Road Trip, Hey You All Watch This (Respect), Sammy, Caccoon, B9, MJ
Workout Date03/27/2018
A.O. Golden Strip

Today was the first day back in the saddle after the P200 for many of the PAX, 5 sacked up at GS this morning.  I’m sore and tired so let’s get this thing moving.

Mission Statement – Nailed It

Disclaimer – pretty much a moron for doing what we did at the P200



SSH x 25

Mtn Climbers x 25

Windmills x 15


Mosey to track

(4) Exercises – Merkin, Squat, BBSU, 2ct alternating shoulder touches

Start with 10 of each exercise at one end of the track…run half the track and do 9 of each exercise…run half and do 8…blah blah blah…down to 1


Mosey to playground

5 pullups & 5 burpees x 5 rounds each


Mosey to bus loop and get the extra large tire

(2) equal lines…flip the tire…bear crawl to back of line…repeato all the way around the small loop


Mosey to flag for Mary

LBC’s x 25

Leg Raises x 25

Back Scratchers x 25

Plank variations to close it out


Announcements…~360 days until 2019 P200, plenty of time to train & carb load…Reedy River 5k/10k sometime in April, RT is HC to ruck it…F3/FIA convergence 4/17 (no PF that day)

Prayers…Andrew Brunson…Matthew Hook testicular cancer…Praise for P200 teams staying safe

Route 66 Deconstruction Zone

Q.I.C.Cheese Steak
The PAXPinetar, Hope Solo*, Soccer Mom, Erector, Wuerffel*, Lt. Dangle, Whisper, Coxswain, Ron Swanson, Cyclone, Churchlady, Cheese Steak, Live PD, Jenner.
Workout Date03/27/2018
A.O. Pitchfork

Disclaimer:    No FNGs

Mission:         Nailed it

Weather:        49 degrees and clear

Four PAX back from P200 joined ten others in saying NO to the fartsack!  As a reward all were treated to a Cheese Steak Special.

Warm Up

  • Church Lady Lap . . . the mojo worked again!
  • SSHs                  20 IC  . . . second 10 silent with threat of 5 Burpee penalty . . .PAX nailed the HALT in unison!
  • Carioca             two opposing chorus lines moved laterally, one light post and back.
  • Groiners             10 IC SC
  • Nancy Kerrigans

The Thang

Moseyed to covered sidewalk @ bus loop

  • Escalator – IC
    • BBSU                         5 OYO
    • Merkins                  10 OYO
    • Bobby Hurleys    15 OYO
    • Reverse Lunges 20 OYO (10 each leg)
    • LBSUs                     25 OYO
    • Squats                    30 IC (15 DC)

Moseyed to end of back driveway to begin Route 66 (with Detours . . . stations were overhead light posts through adjacent subdivision)

Route 66 PAX select lane of travel
Station (light post) Left Lane Center Lane Right Lane
1 1 2 1
2 2 3 2
3 3 4 2
4 4 5 3
5 5 6 3
6 6 6 4
7 7 6 3
8 8 5 3
9 9 4 2
10 10 3 2
11 11 2 1
Total Burpees 66 46 26

Mosey to shed for blocks

  • Block on curb – dips
    • 5 IC (deconstruct last)
    • Rince and repeat
  • Block on curb – Derkins from top of block
    • 5 IC (deconstruct last)
    • R&R
  • BBSU w/ toes in block
    • 10 IC
    • R&R
  • Al Gore (w/ coupon) 30 sec, R&R
  • Opposing Partner Chair (holding coupon between) 30 sec, R&R

Mosey back for Mary

  • Howling Monkeys—staggered reps of 10 OYO, even/odd PAX, R&R



Whisper, Soccer Mom, Pine Tar, Jenner back from P200 were acknowledged by presidential quotation (since a presidential citation wasn’t readily available):

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. [emphasis added]

Theodore Roosevelt

May 19 . . . W.A.R. Fund 5k

May 19-20 Columbia South Carolina USMC Ultimate Challenge Mud Run 2018

Prayer Requests:

American Missionary Pastor Andrew C. Brunson, imprisoned in Turkey

Pinetar’s Aunt Janet, testing for abdominal mass

Wuerffel (correct spelling) requested prayer for his brother and sister-in-law . . . high risk pregnancy

Churchlady’s friend Roxanne battling late stage cancer.



Post P200 Workout

The PAXHonkers, Soda, EIEIO, Double Windsor, Fabreeze, Ashy Larry, Inspector Gadget, Hacksaw, Anchor Down, Wax On
Workout Date03/26/2018
A.O. Dog Pound

Holy Crap! Just getting out of bed this morning was a workout after finishing P200.

Warm Up:
Blink x 10 IC. Was asked to demonstrate. Simply blinking my eyes to make sure I’m awake
SSH x 30 IC
Mountain Climbers x 20 IC
Merkins x 10 IC
Don Quiotes x 20 IC
Squats x 20 IC

Mosey to steps in front of Sunrift. Calf raises x 10 IC for each 3 sets of calf raises.
Mosey to wall for Dips x 20 IC.
Step Ups x 20 OYO.

DORA: Partner 1 runs to clock and back while partner 2 does exercise
150 Merkins
250 Squats
350 LBCs

Now that we are finished. Remain in parking lot. Broad Jump to first light pole. Lunge Walk to last light pole and bear crawl back to start.

Mosey to wall for more dips x 20 IC
Man Ups x 20 OYO.

Flutters x 30 IC
Heals to Heaven x 20 IC
American Hammer x 20 IC

Prayers for Fabreeze friends
Prayers for IG family
Prayers for Ashy Larry Sister