ABSolutely Amazing Friday Funday

Q.I.C.12th Man
The PAXWhittle, Abacus, Clarinet, Guac, BOGO, Mr. Belding, Herbie, Partner, Fargo, Waterboy, Low Profile, Skid Marks, Pebbles, Flo Rider, Giselle
Workout Date08/19/2017
A.O. Hurricane Alley

16 PAX gathered this Friday morning for some fun and games.  Recovery was the intent of this workout after Wednesday’s beat down, so it was all abs, all morning.


Abe Vigoda x 10

Frankensteins x 10

Tempo Merkins x 10

Sun gods forward x 10

Sun gods backwards x 10

One of my favorite card games is Phase 10, so two stations were setup on opposite sides of the track with three exercises each.  Typically, the player to work through all 10 phases of the game wins.  A phase consists of a predetermined number of cards making a run and a predetermined number of cards making a set with no more than 10 cards at any point.  The team to achieve the highest one of the 10 possible phases would win.  The penalty for losing – 20 burpees.  We counted off and broke the PAX into teams of 3 and one team of 4.  YHC gave each team 6 cards to begin.

FV = Face value of the card

Wild card = Face value = 15

Skip = discard and draw again


Station 1:

10 x FV – Big Boy Sit ups

20 x FV – Plank Jacks

10 x FV – LBCs


Station 2:

10 x FV – Double Count Flutters

20 x FV – Heals to Heaven

10 x FV – Reverse LBCs

Half the PAX began on the other side.  Each group would draw three cards, perform the number on the sheet x face value of each card, and discard the cards not needed for their desired phase keeping in mind the max of 10 cards in your hand.  The PAX would run from station 1 to station 2 and quadraphilia from station 2 to 1.  Four teams achieved phase 10, so burpees were handed out.

Announcements:  Clemson AO hosting water day next Saturday, August 26th 7 AM.

Run 4 Life – Saturday, Nov 4th,

Hope Relay – Saturday, Nov 4th,

Prayers – Fargo’s trip to see his daughter in TN, Waterboy’s father’s cancer treatments,

Message – Becoming More Selfless – Philippians 2: 3-4 Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.

Looks for ways to 1)  Promote someone other than yourself.  2)  Take a subordinate role.  3)  Give secretly where someone can never repay you.

Pax:  Whittle, Abacus, Clarinet, Guac, BOGO, Mr. Belding, Herbie, Partner, Fargo, Waterboy, Low Profile, Skid Marks, Pebbles, Flo Rider, Giselle

QIC – 12th Man

Saturday at The Station

The PAXKindergarden Cop, Homeward Bound, Baby Groot, Moosehead, Mr Head, House, Training Wheels, Fred,  Bibb
Workout Date08/19/2017
A.O. The Station

8 minus 2 plus 2 more men showed up at The Station for the typical “anyone with a plan” Saturday situation.


Wally, Kindergarden Cop, Homeward Bound, Baby Groot, Moosehead, Mr Head, House, Training Wheels, Fred,  Bibb

Warmup consisted of the usual SSH and Imperial Walkers

Mosey to the Island for deck-of-death with Squats, Big Boys, Merkins and Pull-ups

Aces High and Jokers mean Joe Hendrix up the stairs and run around the pond

Turns out that equals 104 of each exercise and pull-ups are tough.

Once we completed the deck it was time to hand it to House, who was way too excited about football season.

We moseyed to the main grass field for sprints to the light poles and back.  Pole 1 was 10 burpees and back, pole 2 was 20 merkins and back, pole 3 was 30 squats and back, pole 4 was 40 Freddy Mercurys and back, and pole 5 was 50 air presses and back.  At least I think that’s what we did  I should have written this yesterday.

Handoff to Moosehead for a quick hub-and-spoke.  5 merkins at the hub with spokes of 20 donkey kicks, 10 merkins, 40 plank shoulder taps, and  30 heels to heaven.

Just enough time for 5 MOM where we did some Erectors, planked for a minute, and another something or other.

Prayers for Training Wheels’ in-law, Cockroach and all the brothers who may be suffering in silence.


Saturdays at The Station have blown up as of late.  A few months ago we were lucky to have 4 PAX and now we are regularly between 7-10.  Great work!  We may not always have a plan but it is always challenging and effective.  Great opportunity for 2nd F as well.  Keep coming out!

Until next Saturday,




Swamp Rabbit brings the pain and the 2nd F to Laurens

Q.I.C.Inspector Gadget, Erector, Spackler
The PAXSnuggles, Beggin' Strips, Footloose, Wax On, Juggernaut (GWD), Southern Belle (GWD, Floppy, Inspector Gadget, Spackler, Erector, FNG Marcus Bryant (Lip Balm)
Workout Date08/19/2017
A.O. The Station

Six Swamp Rabbits with a assist from Southern Belle and Jaggernaut from Greenwood brought the Week 2 beatdown to F3  Laurens.  The FNGs from the first week returned and a new FNG rounded out the 11 PAX.

As we are following the ‘COLA Model’ with this expansion, we emphasized the 2nd F in the intro and COT discussion.

Everyone left it on the field today and you can see the new guys are getting it when the vets explain the ‘more than a workout’.

The AO is a well maintained park with lots of potential, a perfect setting for the newest SC city to grow to its full potential.

F3 Nation can look forward to hearing good things coming out of Laurens.


SSH – IC 20

Imperial Walkers – IC 20

Little Arm Circles – Forward – IC 20

Little Arm Circles – Backward – IC 20

Big Arm Circles – Forward  – IC 20

Big Arm Circles – Backward – IC 20

Mountain Climbers – IC 20

Squats – IC 20

LBCs – IC 20

Mosey to parking lot

The Thang:

DORA with 100 Merkins, 200 Side Squats, 300 Freddie Mercury’s

Lt. Dan (1 Squat to 4 lunges, increment by same ratio 2-8, 3-12, up to 5-20

Q hand-off to Erector

Pax divides into groups of 4 doing Swerkins while rest does Dips

Jack Webb (1 Merkin to 4 Air Presses, increment by same ratio up to 10-40)

Q hand-off to Spackler  

Heels to Heaven – IC 39

Dying Cock Roach – IC 20

Box Cutters – IC 20

6 inches – IC 20

Flutters – IC  20



FNG: Marcus Bryant : Lip Balm

Each of the veterans spoke from their hearts about the 2nd F and it’s role as the glue in F3.  The new guys seemed to be quick learners as EVERYONE stayed for Coffeeteria.

Prayer Request: Snuggles has an appointment on Tuesday with the Oncologist.   How appropriate it was that Snuggles shared this request just moments after Erector revealed  his own journey through cancer. #nocoincidences

Coffeeteria followed with 100% participation at Whiteford’s

Simple but Effective

The PAXSoda, Anchor Down, Inspector Gadget, Honkers, Generic, JK2, Teachers Pet, Kilowatt, FNG (Traffic Jam) Welcome
Workout Date08/18/2017
A.O. Dog Pound

10 Pax showed up to DogPound for a simple but effective Beatdown.  Even an FNG decided to make it.

Mission and Disclaimer Given.


SSH x 25 IC                                                                                                                         Copperhead Squats x 20 IC                                                                                            Merkins x 20 IC                                                                                                                               Don Quixotes x 20 IC

The Thang:

Mosey to the open parking lot at Main Street.  Line up on one side of parking lot for 12’s instead of 11’s because its simply better.  12’s across entire parking lot.

Round 1:  Burpees/Jump Lunges.  Complete 12 at each end of parking lot        Ludge Walk to opposite end of parking lot for next round.                                 Round 2: Merkins/V-Ups.  FNG is killing it and is in shape.

Mosey to the wall at Main Street for some 7’s.  Dips and Derkins.


Heals to Heaven x 39 IC                                                                                                                     Boxcutters x 19 IC                                                                                                                                 American Hammers x 20IC


F3 Laurens Launch – meet tomorrow to clown car                                                                      Kilowatt  son made it to semifinals.  His cousins family with the loss and his daughter moving into college.                                                                                                               Prayers for f3 brother beef and his marriage                                                                         Give 2 Give.  Please take the time to donate to the cause to support launches.

QIC:  Spackler.  PAX:  Soda, Anchor Down, Inspector Gadget, Honkers, Generic, JK2, Teachers Pet, Kilowatt, FNG (Traffic Jam) Welcome.  



Dog Pound PAX gets Palmetto Pop Quiz

Q.I.C.Inspector Gadget
The PAXSpackler, Hamlet, Soda, Jaeger Bomb, Generic, Mani Pedi, Teacher's Pet, Wax On, Hacksaw, Inspector Gadget
Workout Date08/14/2017
A.O. Dog Pound

YHC thought he would lay one of his Trivial Q beatdowns on the Dog Pound PAX. The topic or ‘category’ as Alex Trebeck would say, was the Palmetto State.  The PAX got an A+ in P.E. and passed the Pop Quiz too.

It went down like this:

Warm Up:

8 : Superman Burpees – SC was 8th state to ratify the Constitution and is thereby the 8th state in the union.

23: SSH – SC ranks 23rd in population

40: Mountain Climbers – SC ranks 40th in land area

Mosey to the Sunrift steps

17: Calf Raises – Highest Rainfall in one day (Abbeville County, 2012)

24: Dips – Highest snow accumulation in 24 hours (Clarendon County, 1973)

Mosey to Methodist Church parking lot

The Thang:

Partner up for a 4 part DORA:

46: Double count Lunges – Number of SC counties

117: Squats – Number of Governors

170: Merkins – Number of members in the General Assembly

269: Air Presses – Number of incorporated Towns and Cities

Mosey back to Sunrift

19: Calf Raises IC followed by 19 Dips OYO  – represents 1919 the year Allendale was added as the 46th and last county.


19: Dolly – Lowest Temp on Record (-19 on Caeser’s Head in 1985)

29: Heels to Heaven – Highest Snow accumulation from one storm (Ceaser’s Head in 1969)


Announcements: F3 Laurens Q on Saturday @ 7:00.

Pray for our Nation and Charlottesville victims. Teacher’s Pet’s M looking for new job. YHC’s friend that has conflict at work.

Great to be back in the gloom after a 1.5 week vacation/stacation hiatus. Great work by the PAX.

Straight Line of Judgement

Q.I.C.Mint Julep
The PAXATM, Sleasley Rider, Easy Bake, NYOPT, Urban, Soccer Mom, Crab Legs, Short Barrel, Whisper (Respect), Johnny 5, Rabbit Fire, Benign, Thumper, Sizzler (Hate), Nomad, Dr. Phil, Pine Tar, Sticky Willy, Road Trip, Pretty Lovin Guy, Look out Below, Mint Julep
Workout Date08/11/2017
A.O. Pitchfork

22 Pax gathered in the gloom this morning to show their respect for Whisper and make fun of the new PF site Q…YHC.  Over the past year Whisper has shown his leadership by outworking all of us and doing things most people with Respect status wouldn’t even think about doing.  Heck most people in their 20’s wouldn’t think about doing what he does week in and out!  Whisper was one of the first men I got to know when I started F3 over a year ago and he has been a true inspiration to me and I know to many others, thank you sir.  As the new PF site Q it will take all I have to do what half of what Whisper has done over the past year.  Thank you Whisper!


On to the s&%t show….

Mission statement – yep

Disclaimer – done but I screwed it up because I’m not a pro


SSH x 20 IC

10 burpees OYO

Count off in 4’s & Mosey to speedway for good times…

Split up into 4 groups…different activity at each station, time to rotate stations when group working on speedway is done…~50 yards to a cone

Round 1 – renegade rows, squats, DB snatch & tire flip to cone (time setter)

Round 2 – curls, lunges, straight arm raise, 60 lb sand bag toss to cone (time setter)

Round 3 – Turkish getups (Respect Whisper), deadlifts, merkins, bear crawl with db’s to cone (time setter)

All PAX did all activities…fun times, especially for ATM who just seems to talk and do some sort of swimming motion at every station…whatever…still time left for….

10 burpees OYO…then 5 superman burpees OYO…mosey back to flag


Flutters x 30 IC

LBC x 25 IC

Plank hold variations for 2 minutes….and done.


FNG day tomorrow at PF…come enjoy special time with Pine Tar

Laurens new AO 8/5 & 8/12

Sprinx run something or other in October

P200 teams full…maybe…Short Barrel is disappointed

New site Q’s in the 81 – TOT (Look out Below), GS (Benign), PF (Mint Julep)

Prayers – Sammy, Ping recovery, Pine Tar’s friend Chris, all unspoken

As always it was a pleasure leading this group this morning, thank you for putting up with me.  God bless.

You’re doing it wrong!

Q.I.C.Double Windsor
The PAXZoila, Caviar, Rex Kwon Do, PETA, 3 Buck Chuck, Stewie, Simulator, Double Windsor
Workout Date08/10/2017
A.O. Main Thang

Tuesday, PETA asked for someone to cover for Zoila in case he didn’t show for the Q thursday.  I volunteered.  Not sure if I was going to actually be leading the workout, I decided on a very simple workout.

This morning, I was simultaneously relieved and disappointed to see Zoila when he arrived.   When he said he didn’t have anything really fancy, I decided to go ahead and Q anyway.


25 SSH
25 Imperial Walkers
15 Dip
15 Derkins
15 Dip
15 Derkins

The Workout

My  simple plan was to run down Main street to Stone Avenue, doing exercises at every street corner.  I don’t remember the exact exercises we did, but we never repeated any.    When we passed the Bon Secours Wellness Arena, PETA said he was out of his comfort zone.

On the way back, when we got to McBee street, we were laying on our backs on the sidewalk doing rosalitas and I was startled when a couple of very angry looking guys quickly came up close and watched us. They acted like they had maybe had a few too many beers.  One of them loudly and slowly growled “You’re doing it wrong”!  Caviar said “Run!!!” so we moseyed on and continued our workout.  We weren’t actually worried though, because Rex Kwan Do could have handled those guys.

I was having a hard time thinking of new exercises so we took a little detour at the Richardson Street garage and ran up to the top, then headed back to the peace center for Mary.


No time for Mary today, 10 burpees had to suffice.

See you in the Gloom

Double Windsor

#MGSGA- Site Q change

The PAX26 strong (see below)
Workout Date08/08/2017
A.O. Golden Strip

26 PAX exercised poor judgment in rolling out of a perfectly comfortable fartsack to go on a tour of Golden Strip, the original Woodruff Road/Five Forks/Simpsonville/Mauldin area of operation.  A few made the even poorer decision to run prior to the festivities.  All present took a pledge to #MakeGoldenStripGreatAgain.

PAX: Tickler, Obama (AKA Chester A. Arthur), ATM, Mint Julep, Bambi, Look Out Below, Cheese Steak (double respect, War Daddy!), Sleasley Rider, Mayo, Short Barrel, The Muff, Urban, Goose Egg, No Doze, Road Trip, Pet Stain, Easy Bake, Fred, Floppy Disk, In ‘N Out, Gymboree (respect!), Commodore (respect!), Elmer, Pine Tar, Johnny 5, Benign

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

Disclaimer: YHCs amateurism was patently obvious by the time the SSH’s rolled around.



Windmills x 20 IC

Imperial walkers x 20 IC

SSH x 20 IC

BurpMerks 1 –> 10



Mosey to the track south of the school, divide up into 4 groups:

1- Merkins (diamond x 5, military x 5, wide x 5, repeat-o) AMRAP


3- Plank

4- Run a lap

When the runners return, switch stations.  Do two turns at each station.

Mosey to the benches/garden behind/east of the school.

Groups 1 and 2 do dips AMRAP x 1 minute while groups 3 and 4 wall-sit x 1 minute.  After 1 minute, switch.

Mosey to the parking lot on the north side of the school.

1- Merkins AMRAP

2- Hold Al Gore

3- Squats AMRAP

4- Run (jailbreak pace) to the stop sign at the top of the hill and back.

When the runners return, switch stations.  Do one turn at each station.

Mosey back to the circle for Mary.



BurpMerks 5 –>1

Tempo merkins x 10 IC

Flutters x 20 IC

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




F3 Laurens launch this Saturday 8/12.  Info about clown car and logistics to follow.


Continue to pray for Sammy recovering from heart attacks.

Pray for PAX looking for jobs or starting new jobs.

Floppy Disk’s friend battling cancer.


I appreciate Sammy for making me post as an FNG nearly 11 months ago and those of you who have indoctrinated me on the ways of F3 since then.  I look forward to serving the PAX at Golden Strip as site Q over the next year.  Together we will work to provide an environment wherein we make each other better.  Our creed will be that we will leave no man behind and leave no man as we found him.






Change of Command at TOT!

Q.I.C.Look Out Below
The PAXSoccer Mom, Benign, Ponch, Squid, To Be Named Later, ATM, Road Trip, Mint Julep, Haagen Daz, Whisper, Third Base, NYOPT, Johnny 5, Look Out Below
Workout Date08/07/2017
A.O. Tower of Terror

It was a beautiful wet morning to put in some hard work!  3 PAX enjoyed a 3+ mile rainy preruck  at 0430 (Third Base, Johnny 5 and YHC).  Great seeing J5 all the way over at TOT and great seeing Third Base aka The Bear back from roaming around with his brothers in Alaska.

Warm Up:
SSH x 20
Merkins x 10
Squats x 20

The Thang:
Indian run to the parking lot beside the police station. Line up on the line and get ready to have some fun!

1st Set – Burpee Broad jump the length of the parking lot and back hitting each parking space line
2nd Set – Bear crawl the length of the parking lot and back while stopping to do 5 merkins at each parking space line
3rd Set – Crab walk down to the end of the parking lot and stop to do 5 merkins at each parking space line – SO MANY MERKINS AT THIS POINT. I did show a little mercy and allow the lunge walk back for a small break.

Next up – 11s – Do 10 squats at the start, run to the end of the parking lot and do 1 Merkin. Keep doing until you get to 1 squat and 10 merkins.

Crowd pleaser time. I had a strong group of guys so I knew they could handle another Burpee broad jump session so that’s exactly what we did.

Mosey back to the flags for a couple of minutes of Mary.

– Big boy sit ups x 20
– Flutters x 30

Announcements/ Prayer Requests –
– Sammy and Short Barrel
– Spinx Run fest coming up this fall

Awesome job this morning gents. I’m looking forward to being the new site Q here at TOT and growing with you guys!

Look Out Below

PF 8/5/17


PAX: Shamu, Nomad, Cheesesteak

69 degrees.  Great conditions! Only 3 total PAX came out this morning, but work was had and effort was given.  Particularly, Cheesesteak gave full effort and he is a great addition to the Region!

Warm Up: 20 SSH IC, 20 Imperial Walkers IC, 20 Merkins OYO, 20 Squats OYO, 20 SSH IC.

Mosey to the small track…

Complete 2 burpees and 4 tire flips, then run around the track.  3 PAX continuously rotate until the tire completes one lap.  Each PAX completed approximately 9-10 laps around the track.

Mosey to the playground…

YHC let the other 2 PAX take over this part of the workout since YHC was unable to execute the original plan due to the few number of PAX.  Cheesesteak started off by leading some Monkey Humpers IC, Pullups IC, and Dips IC.  Approximately 50-60 pullups were completed  each PAX.  YHC then took the liberty of adding more pullups IC and Incline Merkins.  Nomad then led a burpee/squat to hand-release merkin/handclap ladder with bear crawls in between.  This was a little messy, but the pain was brought!

Mosey to the basketball court…

3 PAX line up at the baseline…each PAX bear crawls to the other baseline and back while the other PAX hold a plank.  Rinse and repeat x 3.