That escalated quickly!

Q.I.C.Benign
The PAXCyclone, Flo, Mrs. Potts, Zebco, YHC
Workout Date02/12/2019
A.O. Golden Strip

The threat of rain was no deterrent to 5 hard men (plus 2 ruckers who were leaving the parking lot by 5:30 AM) at Golden Strip.  Broken hearts were promised and delivered.

Mission: Nailed it.

Disclaimer: I am dumb.

 

Warm-up:

-Imperial walker x 20 IC

-Don Quixote x 20 IC

-Side straddle hops x 50 IC

-Arm circles

-Overhead claps x 20 IC

 

Thang:

As it was indeed raining, the workout was completed under the front awning.  8 cones were placed not quite equidistant from each other along the front sidewalk.  The first cone was the starting spot while the other 7 were locations for the exercises.

Round 1:

-Cone 1- 10 merkins

Round 2:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

Round 3:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

Round 4:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

Round 5:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

Round 6:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

-Cone 6- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises

Round 7:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

-Cone 6- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises

-Cone 7- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises, 70 side straddle hops

Mary:

Not happening.

 

Circle of trust:

Announcements:

-Charity 5K at Mauldin Elementary School / Mauldin Middle School 3/9/2019.  F3 Golden Strip needs to have a huge showing to show support for the host of our AO.

-P200 3/22-23/2019.

Prayers:

-Family of Mrs. Brown, Monarch Elementary School teacher who passed away Sunday.

 

Fun was had by all!

SYITG,

Benign

F3 Swamp Rabbit 6-Year Anniversary Convergence at Legacy

Q.I.C.Mint Julep and Benign
The PAX67 strong (welcome FNG Turn and Cough!)
Workout Date02/02/2019
A.O. Golden Strip

F3 Nation started in Charlotte, NC 1/1/2011 when 30+ men answered the call from Dredd and OBT to get better together.  In February 2013, 14 men brought F3 to Greenville, starting what we now call F3 Swamp Rabbit.  There are now ~20 active AOs in the Swamp Rabbit region.  Hundreds of men and the entire community have been impacted for the better.  Today, 67 men converged at Legacy to celebrate 6 years of F3 Swamp Rabbit.

 

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

Disclaimer: Professionals not allowed

 

Warm-up:

-SSH x 20 IC

-Imperial walkers x 20 IC

-Don Quixote x 15 IC

-Monkey humpers x 15 IC

-Merkins x 10 IC

 

Thang:

Time for some AO versus AO circuit training.  Divide up into 4 groups based on workout location preference (Golden Strip, Downtown, Greer, and everywhere else).  Rotate among 5 stations and make it through as many stations as possible in 40 minutes.  Every man must complete the reps, or faster-working PAX can help the 6, before moving on.

Station 1 (flag circle): Lunge walk around the circle

Station 2 (short wall by the playground):  11s with dips and BBSUs

Station 3 (retention pond): 50 squats and jailbreak around the pond

Station 4 (grassy field): 10 burpees and each tree and bearcrawl to the next tree (30 burpees total)

Station 5 (bottom of road): Jack Webbs (1:4 merkin to air presses) from 1:4 up to 5:20 and back down to 1:4

 

Mary:

-LBCs x 25 IC

-Flutters x 25 IC

-Heel raises x 20 IC

-Crab cakes x 30 OYO

-Plank variations

 

Circle of Trust:

Announcements:

-Caviar encourages everyone to commit to posting 10 times at Gideon’s House

-Ice Man encourages everyone to remember all the Fs and to be intentional about looking outward and finding ways to impact the community

Prayers:

-Family of young Mauldin High School student who lost his life this week

 

NMM:

F3 has been life-changing for hundreds of men in the Upstate, including YHC.  Let us all commit to bringing in more men and giving it away!

 

SYITG,

Benign and Mint Julep

Blocks at The Gate

Q.I.C.THE Hard Hat
The PAXUber, Wookie, Skywalker, Mini Van, Floopy, Grit, THE Hard Hat
Workout Date01/28/2019
A.O. The Gate

So it has been a least a year since I have written a back blast. I am going to commit to doing a better job.

Warm up – Lets start Running

The Thang

– Ran down to school playground for pull ups, man ups and dips. Then run to parking lot. Alternate parking spots 5 merkins and 10 Big Boys to other end. Run back to church for walls sits. Arms in front and above.

Run to blocks and everyone load up. Head to baseball field. Each person calls out block exercise which PAX due while that person runs the entire fence line. Head to bleachers next for dips and more block lifting. Time to take the blocks back but first 10 man makers with the blocks.

Next head to bottom of hill. Bear crawl up the hill with on merkin at top then run back to bottom. Keeping adding merkins to total of 7.

Head back to parking lot for core sprints to end. Everyone is gassed.

Ball of Man – Convergence at Legacy this Sat at 7:00 am. Need more people for our SMR team. Prayers for Patience and Mini Van new job interview. Pray it out.

Old guys rule!

Q.I.C.Benign
The PAXNYOPT, One Direction, Road Trip, Beamer, Zebco, WiFi (r), Mary (r), Bambi, Elmer, Mayo, Mrs. Potts, Flo (r), Pet Stain, Obama, Jenn-ay, Lady Bug
Workout Date01/15/2019
A.O. Golden Strip

17 PAX (many of them old guys and F3 Swamp Rabbit originals) enjoyed 40 degree mid-January temperatures in the gloom at Golden Strip.  Even Beamer took a nature break at 5:29 and returned at 5:34, one of the quickest loaf pinchings in history.

 

Mission: nailed it

Disclaimer: not a professional

 

Warm-up:

Imperial walkers x 20 IC

Don Quixote x 20 IC

SSH x 20 IC

Arm circles

 

Thang:

Partner up.  Run in opposite directions around the front parking lot.  When you meet, stop for 10 pattycake merkins.  Keep running.  When you meet again, stop for 8 pattycake merkins.   Continue for 6, 4, and 2 pattycake merkins.

Mosey to Cleavage for DORA:

-100 BBSUs (partner PAX runs up the hill to the stop sign and back)

-150 merkins (sets of 25 while partner PAX holds plank)

-200 squats (sets of 25 while partner PAX holds Al Gore)

-250 double-count flutters (partner PAX runs up the hill to the stop sign and back)

Plank variations waiting on the 6.

Mosey to the front wall.  Sit people’s chair while each PAX takes turns dropping for 5 diamond merkins.

In front of the wall, drop for ATMs (alternating shoulder taps x 10 IC, tempo merkins x 10 IC, merkins x 10 IC)

Mosey back to the flag for Mary.

 

Mary:

-LBCs x 20 IC

-Several PAX take turns leading a core/Mary exercise (plank jacks with Bambi, American hammers with Jenn-ay, flutters with Elmer, something awful with One Direction and Flo)

 

Circle of Trust:

Announcements:

-P200 coming up.  F3 Swamp Rabbit Team may need one more runner.

-F3 Swamp Rabbit 6-year anniversary convergence will occur Saturday 2/2/2019 at Legacy.  Benign and Mint Julep have the co-Q.

Prayers/praises:

-Praise for Benign’s M (FiA Triple Delight) recovery from nephrolithiasis

-Praise that the abnormality in Mrs. Potts’ mouth was just his tongue, er, nothing to worry about

-Elmer’s son starting to drive

 

Today’s boot camp featured several men who have not been out in a while.  The experience was enriched by their presence.  Let us encourage men who have been way to come back out soon!

 

SYITG,

Benign

12 Days of Christmas at Pitchfork, or How the Mrs. saved Christmas

Q.I.C.Benign
The PAXATM, Whisper (respect), Cheesesteak (double respect), Cockpit, Mint Julip, Pine Tar, Lt. Dangle, Road Trip, Ponch (kotters!), Sammy, Goose Egg, Slick Willie, YHC
Workout Date12/18/2018
A.O. Pitchfork

13 PAX (some after shameful EH’ing by YHC) demonstrated their best Christmas spirit in getting better together at Pitchfork.  We were serenaded by some amazing (Merry Christmas From The Family by Montgomery Gentry, Jingle Bells by Brian Setzer Orchestra, Christmas Time Is Coming by Patty Loveless) and some awful (Do They Know It Is Christmas? by Band Aid and The Mrs. Saved Christmas by Aloe Blacc) holiday tunes.

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/desired.

Warm-up:

-Imperial walkers x 20 IC

-Windmills x 20 IC

-Monkey humpers x 10 IC

-Side straddle hops x 20 IC

-ATMs (alternating shoulder taps, tempo merkins, merkins) x 10 IC

Thang:

Mosey to the speedway.  Grab a coupon for the 12 Days of Christmas:

-Day 1:  1 lap around the speedway

-Day 2: 2 manmakers, 1 lap around the speedway

-Day 3: 3 Bobby Hurleys, 2 manmakers, 1 lap around the speedway

-Day 4: 4 burpees, etc.

-Day 5: 5 diamond merkins, etc.

-Day 6: 6 squats, etc.

-Day 7: 7 BBSUs, etc.

-Day 8: 8 triceps extensions, etc.

-Day 9: 9 curls, etc.

-Day 10: 10 4-count flutters holding a coupon, etc.

-Day 11: 11 overhead presses, etc.

-Day 12: 12 4-count American hammers, etc.

Replace the coupons and mosey back to the flags for Mary.

Mary:

-Heels to heaven x 10 IC

-LBCs x 10 IC

Circle of trust:

Announcements:

-Tommy’s Ham House Fun Run on 12/24/2018

-F3 Dad boot camp at Pitchfork 12/29/2018 at 0700

-F3/FiA convergence (location TBA) 1/1/2019

Prayers/praises:

-Whisper’s friend with cancer

-Floopy’s M having surgery today for wrist fracture

-Drake Rayden

 

NMM:

1) We all can think of men who are no longer regular attenders at bootcamps or who have never come to F3.  Most men come to F3 because of the 1st F (fitness) but keep coming because of the 2nd (fellowship) and 3rd (faith) F’s.  We should all resolve this new year to EH new or lost PAX to get involved in our group.

2) Just before our bootcamp began this morning, a FiA lady in Lexington, SC (Digits) was struck and killed by a car on a FiA group run.  This is the same area that lost Cheech in 2017.  May we all be mindful of the fragility of our earthly existences and look out for one another out there!  Be careful!

 

SYITG,

Benign

 

 

Merriment courtesy of Jose Feliciano

Q.I.C.Benign
The PAXNYOPT, Mrs. Potts, Beamer, Elmer, Tweetie, Ron Swanson, Cyclone, Moon Unit, Flo (respect!), Sticky Willie, Zebco, Lite Brite (rucker- Kotters!), Third Base (rucker), YHC
Workout Date11/27/2018
A.O. Golden Strip

12 PAX + 2 ruckers were not deterred by below-freezing temperatures and the threat of YHC’s bare legs and posted in the gloom for an upper body beatdown.

Conditions: 30 degrees, dark, calm

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

Disclaimer: I am not a professional.

Warm-up:

-SSH x 30 IC

-Imperial walkers  30 IC

-Squats x 15 IC

-Windmills x 20 IC

-Arm circles

Thang:

-Mosey to the top of the main driveway for 50 merkins, 50 squats, and 25 BBSUs

-Mosey to the front of the school for 40 merkins, 40 squats, and 20 BBSUs

-Mosey to the top of the main driveway for 30 merkins, 30 squats, and 15 BBSUs

-Mosey to the front of the school for 20 merkins, 20 squats, and 10 BBSUs

-Mosey to the top of the main driveway for 10 merkins, 10 squats, and 5 BBSUs

-Mosey to the wall in front of the school.  Hold people’s chair while every PAX takes turn doing 5 diamond merkins.

-7s (Bobby Hurleys and burpees) on the front driveway

-Back to the flags for 3:02 of merriment provided by Jose Feliciano, singer of Feliz Navidad.  Hold plank position.  When he says “Feliz Navidad”, do a merkin.  When he says “Merry Christmas”, do a plank jack.

Mary:

-Flutters x 50 IC

-LBCs x 40 IC

-American hammers x 20 IC

Circle of trust:

Announcements:

-Looking for someone to organize the F3 Christmas party.

Prayers/praises:

-Family of Elmer’s co-worker who recently passed away.

-Good to see Lite Brite in the gloom today.  Pray for and EH PAX who have not been out recently.

 

It is always a pleasure to lead.

SYITG,

Benign

 

 

2018 Toys for Tots Convergence at Bon Secours Wellness Arena

Q.I.C.Benign
The PAX18 strong
Workout Date11/15/2018
A.O. Main Thang

18 men ignored Chris Justus and braved the cold, wind, and rain to join the USMC Reserves in promoting Toys for Tots at Bon Secours Wellness Arena.

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

Disclaimer: I am neither professional nor smart for posting in these conditions.

 

Warm-up:

-Windmills x 20 IC

-Imperial walkers x 20 IC

-Monkey humpers x 20 IC

-SSH x 30 IC

-Arm circles

 

Thang:

-Jailbreak to the BSWA parking garage.

-BurpMerk 1 to 8

-Bataan Death March to the top of the deck

-Merkin variations (10 regular, 10 wide, 10 diamond, 10 right arm forward, 10 left arm forward)

-Squats x 40

-11s (BBSUs and Bobby Hurleys)

-Line up in people’s chair while each man takes turn doing 5 merkins

-Mosey down 1 level

-BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats)

-Mosey to the ground level

-BurpMerk 8 to 1

-Jailbreak back to the flags

 

Mary:

-Flutters x 30 IC

-LBCs x 30 IC

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

 

Circle of trust:

Announcements:

-Turkey Trot 5K / 8K Thanksgiving Day

-Thanksgiving Day convergence at Legacy 0700

Prayers: we all good

 

Despite the gloomy weather, it was great to get out and meet with brothers from different AOs throughout our region to support a wonderful cause.

 

SYITG,

Benign

 

Introducing Dine Out For Mom

Q.I.C.Benign
The PAXFlo (respect!), Mrs. Potts, Beamer, Zebco, Elmer, Murdock, Cocoon, Cyclone, FNG Tweety
Workout Date10/23/2018
A.O. Golden Strip

10 PAX, including Murdock (kotters!) and his FNG Tweety, braved one of the first cold mornings of the fall for a promised mini-tour of the Golden Strip area.

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

Disclaimer: I am not a professional

Conditions: 45 degrees, crisp air, dark

 

Warm-up:

Imperial walkers x 25 IC

Merkins x 20 IC

Side straddle hops x 25 IC

Thang:

Mosey to the top of the bus lane.  Line up single file for a Bataan Death March all the way to Crave Coffee and Caesar’s Mediterranean Cafe.

At Crave Coffee, partner up for DORA.  1 partner works while the other partner runs a lap around the parking lot island along the side of the building.  Exercises/rep counts:

-100 BBSUs

-150 merkins

-200 squats

-250 double-count flutters

Mosey down Butler Road to Seasons Cafe and Catering for 11s (merkins and Bobby Hurleys).

Mosey all the way back to the flags for Mary.

Mary:

LBCs x 50 IC

American hammers x 20 IC

 

Circle of Trust:

Announcements:

-Spinx Run Fest this weekend (10/27)

-Dine Out For Mom this Thursday (10/25)

Prayers:

-Death of Elmer’s friend to glioblastoma

-Elmer’s coworker still recovering from major motorcycle accident

-FNG Tweety’s new major life changes

 

Today’s boot camp was intended to promote and raise awareness for Dine Out For Mom (DOFM), the yearly fall fundraiser for Let There Be Mom (lettherebemom.org).  LTBM is a nonprofit organization run by Kipra Anderson, 1 Direction’s M and better half.  It is an organization that supports women with terminal diagnoses in their desires to leave memories for their families.  LTBM touches dozens of families every year and depends upon DOFM to support its mission.  Everyone is encouraged to support the local restaurants who donate 20% of their proceeds from 10/25/2018 to LTBM.  The three restaurants that were visited in the gloom this morning (Crave, Caesar’s, and Seasons) are three of dozens who participate in DOFM.  The comprehensive list is available online.

 

It is always a pleasure to lead!

SYITG,

Benign

Benign’s 2-year anniversary Q

Q.I.C.Benign
The PAXNYOPT, Whisper (respect), Zebco, One Direction, Mint Julep, Lt. Dangle, Cyclone, Take 5, My Two Dads, Slingblade (hate), Bernie, Beaker (from Grand Strand region - welcome!), Flo (respect), Sticky Willy, WiFi (respect), YHC
Workout Date09/25/2018
A.O. Golden Strip

On 9/23/2016, YHC gave in to the incessant EH’ing of Sammy and posted at a dumbbell workout at Pitchfork as a Friendly New Guy (Sammy did not show that day, by the way).  That day Kyle Horton was given the F3 name Benign.  Today is Benign’s 384th F3 workout (not this week- that would be a record).   To say that F3 has been impactful would be a major understatement.  16 men showed up this morning to help celebrate.

 

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

Disclaimer: I am not a professional

 

Warm-up:

-Imperial squat walkers x 15 IC

-Windmills x 15 IC

-Side straddle hops x 20 IC

-Merkins x 10 IC

-Arm circles / shoulder strectches

Thang:

— Partner up.  Partner 1 runs around the lot clockwise and partner 2 runs counterclockwise.  At corner A (9:00), stop and do 10 squats.  At corner B (3:00), stop and do 10 American hammers.  The partners meet at 6:00 for 10 boo-yah merkins (like a pattycake merkin but more awesome- look it up).  At 12:00, the partners meet for 10 partner BBSUs.  Do 3 laps.

–Mosey to Cleavage (the area between the hills) for DORA.  Partner 1 runs to the stop sign and back while partner 2 does the exercise, then flapjack.  The exercises:

-100 merkins

-200 squats

-300 LBCs

-400 plankjacks (real crowd pleaser- who knew that plankjacks are a calf exercise?)

–Mosey back to the flags for some Morgan Wallens. (Get in low plank position while Up Down by Morgan Wallen ft Florida Georgia Line is playing.  When the song says “up”, go up for a merkin.  When it says “down”, go back down to low plank position.  Hold low plank for the other parts of the song.  Try not to smash your face on the asphalt).

Mary:

-Captain Thor (1:4 BBSUs to American hammers) up to 5:20.

-Flutters x 20 IC

-Hold 6 inches

 

Circle of trust:

Announcements:

-One Direction has Golden Strip Q Thursday 9/27.  Please see NYOPT for other Q opportunities.

Prayers:

-Carolina coast recovering from Hurricane Florence flooding (including family of Beaker, today’s visitor from Grand Strand)

-Sticky Willy’s wife’s friend’s mother battling breast cancer

 

It has been an amazing two years in F3, and I am continually thankful to have a tribe of high-impact men.   Thank you!

 

SYITG,

Benign

Hurricane Florence storm preparation at Pitchfork

Q.I.C.Benign
The PAXRoo (respect), Reborn (welcome from Rock Hill!), Pythagoras (respect), Deflated (respect), Cheesesteak (double respect), Whisper (runner/respect), Road Trip (runner)
Workout Date09/15/2018
A.O. Pitchfork

A PAX of 6 (plus 2 runners) got their pre-hurricane preparation in at Pitchfork.  It was a bit blustery, but Jim Cantore was nowhere to be found, signaling that all are safe (for now).

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

Disclaimer: Certainly not a professional.

Warm-up:

Imperial walkers x 20 IC

SSH x 20 IC

Monkey humpers x 20 IC

Overhead claps x 20 IC

Arm circles

BurpMerk 1 up to 8

Thang:

Mosey to the back playground.

11s (pullups and Bobby Hurleys)

Mosey to the speedway for DORA

-100 BBSUs (partner runs laps)

-150 overhead presses with coupon (sets of 25 / partner holds plank)

-200 merkins (partner runs laps)

-200 curls with coupon (sets of 25 / partner holds Al Gore)

-200 squats (partner runs laps)

Mosey back to the flag that was not there

Mary:

Mary was a group effort.  Each man took turns in the middle leading his “favorite” Mary exercise.

-Cheesesteak: fast flutters x 20 IC

-Roo: SSH x 20 IC

-Pythagoras:  one leg hip thrusts and one arm planks (10 each)

-Deflated: mountain climbers x 20 IC

-Reborn: V-Ups x  10 IC

Circle of Trust:

Prayers:

-Whisper’s mom with health concerns

-Deflated’s brother recovering from heart surgery

-Pythagoras’ daughter battling systemic lupus

-Benign’s grandmother recovering from hip fracture surgery

-Carolinians in the path of Hurricane Florence

Announcements:

-Spinx Run Fest (various distances 5K up to marathon) coming up in late October

Following the workout, there was 100% participation at coffeeteria.  In a veteran move, 1 Direction came to coffeeteria in his flashy new bad-ass Camaro without going to the workout.  Smart man.

As always, it is great to work hard with brothers in the gloom.

SYITG,

Benign