Memorial Day hangover workout

Q.I.C.Mint Julep
The PAXPine Tar, RT, MTD, Mayo, Golden Corner (Church Lady, Whisper, Deflated, CheeseSteak, Gymboree), MJ
Workout Date05/29/2018
A.O. Pitchfork

The forecast called for showers on top of showers so YHC planned a 0.0 under the canopy.  10 showed up for the beatdown.  The humidity showed up but the rain did not so we’ll modify a little.   Let’s Go!

Mission Statement – Nailed it

Disclaimer – No where near a pro but you will get wet



SSH x 20 IC

Imperial Walkers x 20 IC

Mountain Climbers x 20 IC



Mosey to the canopy and partner up

P1 – Run to big tree at end of drive and back (~200 yards total)

P2 – 50 muscle ups

100 decline merkins w/feet on bench

200 squats…butts to bench

300 v-ups (seated knees to chest)

200 single count step ups on bench

100 bench dips

50 burpees

1,000 reps per team and ~1.5 miles per PAX



LBC’s x 25 IC

Plank holds for 2 minutes to wrap it up


Announcements –

PF/S/TOT all need people to step up and Q in June.  We’ve got a lot of open spots, need some men to step up and lead.

Looking to change Site Q’s in the next couple of months…any volunteers?


Prayers –

MTD expecting baby #1 any day

CheeseSteak’s mother

Andrew Brunson


As always it was a pleasure leading such a great group of HIM’s.  Lots of sweat this morning, every did great.  God Bless!  SYITG!!!


Pre-Memorial Odyssey to Veterans Park

Q.I.C.Perry Mason
The PAXHouse, The Muff, Wax On, Spandex, Kindergarten Cop, Emeril, Floater, Almond Joy, Grrr, Iceman, Courtesy Flush, Homer Simpson, Training Wheels, Perry Mason
Workout Date05/24/2018
A.O. The Station

14 men would not be deterred by the weather report, which read “Hotbox from Cool Hand Luke,” and posted at The Station this morning.   Most of the PAX were decked out in red in memory of Badger from F3 The Fort, who passed away too soon this week.  #TAP


SSH x 20 IC

Clock merkins – 5 OYO, turn 90 degrees, 5 more, total of 20

High Knees x 20 OYO

The Thang

With Memorial Day approaching, what better way to get ourselves ready than with a trip to Veterans Park and Tank Street?  We mosey down Randall and take the turn onto Trade Street to find – a train blocking the path.   We grabbed some wall to see if it might clear out, but it seemed to be parked there fore the long haul.

While there was some mumblechatter about jumping the train like the Pharm crew did a while back, YHC thought the wiser course was to find a different way around.  So we turned around and  took Randall to 14 and then turned onto Cannon to get us to the park.   There was a helpful pit bull along our new route to spur the 6 along, and a parade of cars along the route.  I thought the Mayor could have at least rerouted traffic for us?

The longer route meant I had to modify the workout.  I wanted to do 7s up Tank Street and 4 corners around the park, but had to go with just the former.  Hand release merkins at the top, corkscrews (double count) at the bottom.

Next we grab some wall to recover a bit before heading over to the fountain (more like a well, since the wall is so high) for big boy step ups.   Next 20 dips OYO and it is time to head back.

The train was finally gone, so we take the direct route back up 101 towards the AO, stopping once to gather the 6 and do some ab work.  Before arriving at the circle, we stop at the covered walkway to alternate between lunge walks and bear crawls.  Time for 6/7 minutes for Mary.


YHC runs through about 5 exercises (heels to heaven, plank jacks, shoulder touches, erectors and lbcs are the ones I recall) before going around the circle to finish it out.

Naked Moleskin

YHC suggested that the PAX rekindle the tradition of bringing the name of a fallen soldier to their Memorial Day posts and mentioned Michael Murphy, since there is a Murph at The Station Monday.

In a bout of irrational exuberance (or liquid courage), 8 PAX committed to the Knock on Wood 100 mile relay in about 20 minutes on Twitter Tuesday night.  Most of those same brave souls also volunteered for the P200 Station team at the same time, so it appears we have 9 runners committed for that race along with 1 driver.  Just need 3 more runners and another driver.  Let Grrr know if you want in.

We have a guest Q from Blade out of F3 Cape Fear Saturday, so plan to be there or at the Legacy convergence that morning.  There is a Murph at The Station on Monday morning as well.

Prayers for Badger’s family.  Prayers also for Coach Perry and the Pyburn family.

2nd F at Wild Aces tonight starting at 5:30.

F3 Sunrise Dora

The PAXLook Out Below, Church Lady, Cocoon, Franzia, Lt. Dangle, No Show, FNG Steve f.k.a. Paperboy,YHC
Workout Date05/23/2018
A.O. Tower of Terror

Beautiful morning  For a beat down


SSH x20
Mosey to CMU
Partner up for Dora
P1 runs to stop sign and back.
P2 exercise.
100 Manmakers
200 Derkins
300 Flutters with CMU double count
200 Dips on CMU
100 Curls with CMU
Return CMU
Plank Twists x10 #crowdpleaser
Peter Parker x10
Memorial Day Murph. 7 am Pitchfork
Cancer abounds
Andrew Brunson
Drake Rayden
No Shows wife mission trip cancellations
Always a pleasure! SYITG!
⚽️Mom Out!

Practice for the Padre Challenge

The PAXTickler, Fred, NYOPT, Cocoon, Flo, Mary, WiFi, YHC
Workout Date05/22/2018
A.O. Golden Strip

Earlier this month Padre proposed a challenge wherein PAX commit to doing 5000 merkins, 5000 BBSUs, and 50 miles of running in the month of June.  Everybody realizes that this is a really dumb idea, but a lot of PAX have HC’ed anyway.  This means that each participant will need to average 167 merkins, 167 BBSUs, and 1.67 miles per day.  This is definitely harder than it sounds.  Because YHC cares about his PAX, today’s workout was designed as a dress rehearsal for June 1.

Conditions: 68 degrees, gloomy, humid

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

Disclaimer: Today’s workout reeks of a lack of professionalism.



IW x 20 IC

Hillbillies x 25 IC

SSH x 20 IC



Mosey out of the parking lot, up the front driveway, turn left on Holland Road, and go into the second entrance to Mauldin Middle School.

-25 merkins, 25 BBSUs, and 25 squats x 2 sets OYO

Mosey across Mauldin Road to Brookfield Oaks Circle and stop at Weber and Associates.

-20 merkins, 20 BBSUs, and 20 squats x 2 sets OYO

Mosey past Pump It Up to the 4Balance Fitness crossfit gym parking lot on the left, trying not to impress the ladies going inside to get their crossfit on.

-15 merkins, 15 BBSUs, and 15 squats x 2 sets OYO

Mosey up to Restaurant Depot.

-10 merkins, 10 BBSUs, and 10 squats x 2 sets OYO

Mosey across Brookfield Oaks Drive, through the rear parking lot of Horizon Church, across Holland Road, and down the hill of the bus entrance of Golden Strip / Mauldin Elementary.

-10 merkins, 10 BBSUs, and 10 squats x 1 set OYO

Mosey back up the bus lane, turn left on Holland Road, and go back down the front entrance of Golden Strip / Mauldin Elementary.  Stop at the front wall.

-All PAX get into people’s chair position and hold while each PAX takes turn doing 17 merkins.  Then everybody does 17 BBSUs OYO.




You are welcome.



-Flutters x 50 IC

-BBSUs x 50 IC


Circle of trust:

Announcements: we all good


-Mary’s son soon to start the World Race

-WiFi’s daughter recovering from tonsillectomy

-Young PAX in the Midlands passed away yesterday


As always, it is a pleasure to lead.



Special Treat for Those Left Behind

Q.I.C.Cheese Steak
The PAXWO: Nature Boy® and 2.0 (Butcher), Churchlady®, Roo®, Cheese Steak®® (YHC) Runners: Roadtrip, Pet Stain, Whisper®
Workout Date05/19/2018
A.O. Pitchfork

YHC researched the F3 Exercises web page for routines worthy of those who chose to post at Pitchfork instead of the F3 Columbia Mud Run or GCSO W.A.R. Fund 5k.  Found one, the Nolan Richardson partner routine aka “40 minutes of Hell…”  (Glad the Burpees were first!)

Weather: 70 degrees and intermittent light spit

Mission: nailed

Disclaimer: bailed (no FNGs)

Warm Up:

Church Lady Lap (not necessary—he was on time!)

Windmills x25 IC/DC

Hillbillies x25 IC/DC

American Hammers x25 IC/DC

Arm Rolls (forward and backward until Q was smoked)



Nolan Richardson Partner Routine: Partner 1 performs each exercise denoted below as Partner 2 backpedals 25 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1 Burpees (150), Squats (300), BBSU (150), Dips (300) . . . upgraded from Little Baby Arm Circles, Merkins (150), and Imperial Walkers (300)

Tire flip-a-rama – each PAX completed ~15 flips

Bearmuda Triangle (three paint can lids placed ~15 yards apart)

Station 1 – One burpee, bear craw to next marker

Station 2 – Two burpees, bear craw to next marker

Station 3 – three burpees, bear craw back to beginning

Mary: (all 25x/DC/IC) . . . Flutters, Air Humpers, Monkey Humpers x25

Announcements/Prayer Requests:

Mud Run photo: Congrats to our brothers who posted at the Mud Run!  (Looks like they may have won something)

Nature Boy: F3Wilson(?) – Mark Smith (chemo)

Cheese Steak: mother (dementia, in-home hospice)

SYITG . . . Cheese Steak out

Let it Rain

The PAXWar Daddy Whittle (T-respect with the Ruck), Brown Shorts, Boomhauer, Quickie, Clapper, Change Order, Carl's Jr., and Shiner. K-9 Fern
Workout Date05/17/2018
A.O. Powder Keg

Day Before: Looking at the forecast the and seeing absolutely no chance of not getting rain, so YHC was feeling generous and made an awesome mix tape for a brutal 0.0 that could be completed under the shelter.

Day Of: Observations – NOT A DANG BIT OF RAIN so change of plans

The warm up:  I was planning on some easy SSH, but the PAX were not listening to the Q so, change of plans, 10 Burpees OYO!

Well back on course:

20 SSH I.C.  and a slow mosey to the dark corner of the parking lot, taking the long way.  Then 20 ‘merkins I.C. and 20 Mountain Climbers IC.

Another mosey to the picnic shelter for 10 pull-ups OYO, and 20 dips I.C.   Next YHC called the exercises there were planned to go with RUN DMC’s: Walk this way song.  20 lunges I.C., 20 squats OYO, and 20 step-ups.   Legs are shot so we rested them by doing 20 derkins, I was told they would make us look pretty. For some reason there is no air moving so we needed to get back on the move.  Mosey to the Basketball court for 20 American hammer’s I.C. and 20 Freddie Mercury’s I.C. Next, some little arm circles (front and back), then some big arm circles (front and back) then some air presses.  Harder than it sounds but not hard enough mosey to the bottom of the steps for some Joe Hendrix up the steps with Lunges in between and our first fly over and 10 burpee salute.

Now that we got to the top lets do some calf raises,  10 normal, 10 toes out, 10 toes in.  Then back on the six for 20 flutter I.C., which was clearly not enough based on the PAX so 20 more flutters I.C. and 20 LBC’s.  So mosey to back to the flag and our next fly over with a 10 burpee salute.

Now back to the flag for 20 I.W. and 20 Hill Billies I.C., that was planned to go along with “Bringing Sexy Back”  haha.  Then 5 hand release ‘merkins to wrap up.

A:  0600 clown car to Padre Convergence 5/19/18

Hero’s Clemson 5K next Saturday 5/26/18

June 2nd is Saluda Valley 5k

June 9th Dave’s run, in Anderson (F3 discount code)

Carl’s Jr’s Gyro is awesome. Two F3 recommendations


P: Hurricane Alley’s baby needs prays

Quickie’s friend (Randy Hooper) lost his wife

Brown Shorts Mom is in rehab facility, but has Cancer

Shiners dad in rehab facility too

As always it is a pleasure and a honor to lead you men!




Downtown Greenville’s Staircase Tour…w/Joe Hendricks

The PAXFlay, Crash, Hootie, Chitty-Chitty-Bang-Bang, 3-Buck-Chuck, Satisfry, 10-40, Hot-n-Ready, ShamWow, Spring Break, Stuey, Worfell, Latka, Libor, Rainbow Warrior, Bubba Gump, Punchout, PETA, Houdini, Earth Mover, Bartman, Junk Bond, Domer Simpson, Stem Cell
Workout Date05/15/2018
A.O. The 'Burbs

It was a beautiful morning at the Main Thang where 25 PAX (including YHC) rejected the urge to fartsack to join me on a tour of the stairs of Greenville.   I’m honored that mumblechatter has continued throughout the week from this Q.   “Somebody throw him in the Reedy”, they said.  “I wanted to kick you in the face on that last Joe” one PAX noted.  I will wear these as badges of honor as should all the PAX who survived the Tour.

24 PAX now know that Joe Hendricks is my favorite exercise!

SSH – 25
IW’s – 25
Merkins – 10
Here’s the Thang:
Mosey to the artificial turf stairs
Squats on every step down
1. Joe Hendricks Up (plank while we wait)
Mosey down McBee to Grace Church
2. Joe Hendricks Up
Squats on every step down (Mumble chatter begins as PAX with their collectively keen intellect begin to notice a pattern) (PAX Planked while we waited)
Double Apple Sauce (2 line Indian Run) to Swamp Rabbit Trail to Staircase between Oobe and Lazy Goat
3. Joe Hendricks Up (LBC’s while we wait at Top)
Squats on every step down (Mumble chatter intensified) (Plank while we waited at bottom)
Mosey to Halls (Somebody throw him in the Reedy!)
4. Joe Hendricks Up (Flutters while we wait at Top)
Squats on every step down (Plank)
Mosey to Liberty Bridge
5. Joe Hendricks Up Stairs to Main Street (everyone just sat on an available bench at this point while we waited)
Mosey back to Halls
Hop down each step
Mosey across Reedy to Amphitheater
Lt Dan  = 1 Squat – 4 Lunges (We made it 4 rounds I think (4 squats – 20 lunges)
Squat Jump up Amphitheater seating
Mosey to Peace Center staircase
6. You guessed it.  Joe Hendricks Up
Mosey to Circle for Mary
6 Minutes of Mary in 4 minutes
Rosilitas – 20
Dolly’s – 20
Flutters – 20
Freddy Mercury’s – 20
No one got off the ground during COT and we left everything on the Stairs of Greenville.  I really enjoyed this one Brothers.  Thank you for joining me.  I don’t think we should ever do this again sometime.


It’s Still May, Right???

The PAXBlue Hawaii, Beibs, Emeril, WaxOn, Homeward Bound, Training Wheels, Grrr, Perry Mason, Kindergarten Cop, No Bars, Zipline, Almond Joy, Courtesy Flush, The Muff, Iceman, Homer Simpson,
Workout Date05/15/2018
A.O. The Station

16….er…..17 men posted at the Station for a good ol fashioned beatdown. Mostly due to the brutal temps….
Guess mid 50’s and a cool breeze were too much to ask for this morning….

The Thang:
SSH x20 – waiting for guys to join the circle
Squats x10

Mosey to the Church, partner up and grab 1 block per team (poor @KC got stuck with me)
4 Corner Escalator…..with blocks
Corner 1
P1 10 man makers
P2 plank
Corner 2
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
Corner 3
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
P1 20 curls
P2 reverse plank (on curb)
Corner 4
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
P1 20 curls
P2 reverse plank (on curb)
P1 25 flutters (dlb count)
P2 6″
Mosey back to the church parking lot
core excerces while we wait on everyone to return

Mosey left out of the church parking lot, then right on Arlington.

Line up for an Indian Run, taking a right on Cannon then left into the parking lot behind Cannon Centre
P1 People’s Chair
P2 bear crawl out 15 yds / 5 merkins / bear crawl back
flapjack and repeat for a total of 3 rounds

Mosey back up the hill to the circle for Mary
Plank variations
Bombjacks (gotta pay for that train)


Naked Moleskin
– Pretty simple plan but it’s a guaranteed beatdown – every.single.time
– #Tclaps to @TrainingWheels who not only tracked us down but did the block work solo #beast
– For some reason, @BlueHawaii thought 72* and humid in May was “great weather” #SMH But at least he showed up to the workout
– #Cobains to @KC who had a 230 lb block to carry (YHC)
– #Tclaps to @HomewardBound who said it’s been a year since he posted (and he’s still somehow a #HateHate)
– @Wilson runs a lot, everywhere, all the time

– F3SwampRabbit “State of the Union” this Thurs – Mac’s Speedshop 5-7pm

– @PerryMason and @NoBars coworkers
– @Beib’s good friend
– @BlueHawaii for upcoming travel

See ya in the gloom…


Flight to Turkey

The PAXDeflated(respect), Courtesy Flush, The Muff, Soccer Mom, Pine Tar, Mint Julep, Benign, Look Out Below, Whisper(YHC)
Workout Date05/11/2018
A.O. Pitchfork

9 unsuspecting PAX showed up early this morning at #Pitchfork for an unscheduled flight to faraway places. There was some mumble-chatter that no one remembered the last time YHC had the Q. Just means this one needs to be less forgettable.

Mission Statement – check
Disclaimer – check

SSH x 25 IC
Hillbilly’s x 25 IC

Time for our flight:
Air Traffic Controllers x 10 IC    (4 cnt lateral dumbbell raises)
Gear Up x 10 IC     (4 cnt bent over dumbbell rows)
Fly/press x 10 IC
Around the world x 10 IC

It was becoming obvious which PAX made a hasty choice of dumbbells. Size matters.

Flight continued with a shuffle to the back of the school where we discover our destination was Turkey.
10 Turkish Get-ups. Completed 5 ea. side with varying degrees of success.

Mosey to the track. The real purpose of this trip was a simple one. We went to ride the escalator. Not our best plan.
Station #1
10 Manmakers done the correct way – include rows

Station #2
10 Manmakers
20 Squats w/ dumbbells

Station #3
10 Manmakers
20 Squats
30 Dumbbell clean and press

Station #4
10 Manmakers
20 Squats
30 Dumbbell clean and press
40 Curls

Whew !!! Back to the flags.
Back Plank
Box Cutters x 25 IC

It was my honor to lead this morning, SYITG

Burpee builders / catch me if you can / Up Down at Golden Strip

The PAXGymboree (respect), Commodore (double respect), Cheese Steak (double respect), Padre, Bambi, Strange Brew (respect), Duke, Road Trip, Mayo, Third Base, YHC
Workout Date05/10/2018
A.O. Golden Strip

Not knowing what was to come, 11 PAX denied the allure of the fartsack for a substitute Q from YHC.  YHC was all business from the start (a drill sergeant, said Bambi).

Conditions: clear, 58 degrees

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

Disclaimer: No professionals in attendance.



Hillbillies x 20 IC

Imperial walkers x 20 IC

Side straddle hops x 25 IC

Mosey around the lot for 1 lap.



Partner up for Catch Me If You Can.  Partner 1 runs backwards.  Partner 2 does 10 merkins and then jailbreaks to catch partner 1.  Flapjack when partner 2 catches partner 1.   Do 2 total laps.  If you are named Road Trip, try not to trip on the road (or, more accurately, Padre on the road)… too late.

Mosey to the start of the bus lane for a Burpee Builder Ladder.  Run to the middle of the bus lane and do 25 merkins, 25 in-and-outs, and 25 jump squats.  Run back to the start and do 10 BBSUs.  Go the end of the bus lane for 20/20/20 and back to the start for 10 BBSUs.  Go to the bottom of the driveway for 15/15/15 and back to the start for 10 BBSUs.  Go to the top of the driveway for 10/10/10 and back to the start for 10 BBSUs.   Burpee count: 70.

Line up at the wall along the sidewalk for 7s (muscle ups on the wall and dips on the benches).

Go back to the circle for the inaugural “Morgan Wallens”.  This exercise was invented by F3 Greer’s very own House.  While “Up Down” by Morgan Wallen is playing, get in the low plank position.  When the song says “up down”, go up and back down.  Starting with verse 2, get in Al Gore position; when the song says “up down”, go up and back down.  With each verse, alternate low plank and Al Gore until the song is over.  Those who liked country music before today now hate it.  Those who already hated country music have no idea who Morgan Wallen is (their loss, in YHC’s opinion).



Flutters x 25 IC

Dolly x 25 IC




-Greenville War Fund 5 K 5/19/2018 ( supports local LEOs injured in the line of duty

-2nd annual firearms day coming up in October 2018- Padre will provide more details later

-Several weirdos will be doing the 5000 merkin / 5000 BBSU / 50 mile challenge in June.  A small entry fee will support a local charitable cause.  All PAX who complete the challenge will get a patch suitable for framing.


-Andrew Brunson (American missionary imprisoned in Turkey)

-Praise for the release of 3 Americans from North Korea yesterday


As always, it is a pleasure to lead.