Hurricane Florence storm preparation at Pitchfork

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. Golden Strip

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.


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


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 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:


-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


-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.



F3 / FiA Labor Day Convergence at Legacy

Q.I.C.Benign, Regroup (FiA), Excel 0.0 (FiA)
The PAX41 strong (see below)
Workout Date09/03/2018
A.O. Golden Strip

41 F3 men, FiA women, and 2.0s started Labor Day with some serious work at Legacy (not Golden Strip).  Special thanks to Regroup (FiA) and Pine Tar (F3) for making the convergence happen.

PAX: NYOPT, Whisper (respect), Lonestar (respect), Regroup, Tea Cup, Playdoh, Triple Delight, Mary Lou, Seabiscuit, Jambo, Squints, Lt. Dangle, One More, Sandbox, 5K, Recess, Look Out Below, Mint Julep, Haagen Dazs, Excel 0.0, Nature Boy, Reborn, Dansby, Cockpit, Slowpitch, Ashy Larry, Inspector Gadget (respect), No Bars, The Butcher, Hasselhoff (respect), Patagonia, Erector, BB-8, Rainbow Dash, Brony, Pixel, Bite Size, YHC, + 2 more on the playground




The mission of FiA is to make each other stronger in all areas of our lives.

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 very unprofessional.


Warm-up (Benign Q):

Imperial walkers x 25 IC

Overhead claps x 20 IC

Side straddle hops x 20 IC

Merkins x 10 IC

Tempo merkins x 10 IC


Thang #1 (Benign Q):

Line up in 2 lines for a half-mile Indian run then mosey to the bottom of the big hill.  Hold plank waiting on the 6.

Line up at the bottom of the big hill and jail break to the top.  At the first tree do 6 burpees.  At the second tree do 4 burpees.  At the sidewalk do 2 burpees.   Hold plank waiting on the 6.

Go to the grassy area by the playground for 7s (merkins and BBSUs).

Mosey back to the flag for more Thang.


Thang #2 (Regroup Q):

Glute bridge thrusts to the tune of Footloose (cadence thrusting during the verses, faster thrusting during the chorus).

Quick feet in place, then, going around the circle, each PAX yells “Down” and the next number, indicating how many ground touches.  Do this all the way up to 20.

Mosey to the pavilion and find a bench or wall for Bring Sally Up dips.  On “Bring Sally Up”, go up.  On “Bring Sally Down”, do a dip and hold it.

Mosey back to the flags for Mary.


Mary (Excel 0.0 Q):

30 seconds each of leg scissors, windshield wipers, Muhammad Ali, then repeat-o.


Circle of Trust:


-Whisper and others training for the Spinx half-marathon.  Basically just run 2-3 “short” runs during the week and a really long run on weekends.

-Both F3 and FiA need more Q’s.


-IG’s brother-in-law battling cancer.

-Ashy Larry’s family in need of prayer

-Young lady going through the adoption process.

-Benign’s grandmother fractured her hip and is having surgery today.


It is always fun for the F3 men to get together with the FiA ladies for convergences.  FiA is a great organization; please encourage your M’s or older female 2.0s to get involved.  Have a happy Labor Day!




Devil Dog Mile – a mile run with 100 burpees

Q.I.C.Double Windsor
The PAXSlow Pitch, Smoky Banjo, Libor, Rainbow Dash, Spring Break, Junk Bond, Inspector Gadget, Chaps, Corn, Predestiny's Child, Skyline, Short Track, RX, Crash, Erector, Rainbow Warrior, Houdini, Hootie, 3 Buck Chuck, Both of 'em, Earth Mover
Workout Date08/28/2018
A.O. Main Thang

Today’s workout was a Dog Pound favorite that Earth Mover introduced  to me a couple years ago.  It’s called  The Devil Dog Mile.  It’s simple really.  Just run down the street, and every tenth of a mile, you stop and do 10 burpees.  I made sure everyone knew who I got the workout from so they could blame him instead of me.

Warm up

SSH x 20
Smurf Jack  x 20
Plank Jack x 20
Merkin x 10 double count

The Workout

After a mile of running and and 100 burpees later, some were cursing Earth Mover for it (it worked!)   I let them know that the original Earth Mover Q consisted of Two Devil Dog Miles back to back (yes 200 burpees) and that I was going to go easy on them and we would do core exercises every tenth mile on the way back.  On the return mile, we rotated through flutters, dollies, plank shoulder touches, and LBCs.

Earth Mover requested that I not dredge the archives for any more workouts like that one.


Not much time left so 30 flutters wrapped it up.


Two FNG, guests of Skyline: RX and another FNG.  For some reason I cannot remember the name.  I remember the names I rejected though. 🙂  Anyone who does remember his F3 name, please message me and I’ll update it.

Edit: Short Track is the name of the FNG, thanks Earth Mover.

Prayer requests: Inspector Gadget’s Mom, Febreeze and Marlboro Man on their own.  Praise for Alpo Hugs return to F3, and he got his job back.  Hootie’s Brother’s health.


Q School at Golden Strip

The PAXNYOPT, 1 Direction, Ron Swanson, Cyclone, Lt. Dangle, Bambi, WiFi (respect), Jillian Michaels, Moon Unit, Zebco, Urban, Flo (respect), Sammy, My Two Dads, Elmer, Fred, Beamer, YHC
Workout Date08/21/2018
A.O. Golden Strip

18 PAX avoided the fartsack to matriculate in Q school at Golden Strip (tuition is included in F3 dues).  A mixture of veterans as well as relative newbies were present; all (including YHC) got better together.

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 here


-Imperial walkers x 20 IC

-Side straddle hops x 25 IC

-Merkins x 20


Partner up at the flags.  Each partner runs around the parking lot in the opposite direction (i.e. away from each other).  When they meet, they stop for 10 pattycake merkins.  Run back the opposite direction until meeting again and stopping for 10 more pattycake merkins.  Continue for a total of 40 pattycake merkins.

Mosey to the back benches.  Partner 1 does 20 dips while partner 2 sits in people’s chair.  Flapjack.  Continue for 15 derkins, 10 dips, and 5 derkins each.

Mosey to the Golden Strip cleavage (the area between the hills) for a modified FLORA.

-Total of 100 merkins in sets of 10.  When not merkin-in’, plank it up.

-Run together up the hill to the stop sign and back.

-Total of 200 LBCs.  When not crunching, hold 6 inches.

-Run together up the hill to the stop sign and back.

-Total of 300 squats.  When not squatting, hold low Al Gore.

Return to the flags for Mary.


-Flutters x 40 IC

-Heels to heaven x 10 (led by Jillian Michaels)

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

Circle of Trust:


-Sign up to Q.  Golden Strip is wide open in September.  See NYOPT for details.

Prayer requests:

-Andrew Brunson still falsely imprisoned (house arrest) in Turkey

-Short Barrel having a pacemaker upgrade today

-Children returning to school this week

-LEOs protecting our children at school


Naked moleskin:

F3 is an organization of leaders, not an organization with leaders.  As leaders, we are all called to take the daily red pill (DRP) to promote our daily commitment to accelerate fitness, fellowship, and faith.  In F3, the leader is called the Q, which is a man who takes responsibility for the outcome, whether it be at a workout, at home, or at work.  While most men initially come to F3 to get in better physical shape, the major purpose (the mission) is to foster every man as a leader in the community and at home.  The apostle Paul had these words to say to his brother in Christ Timothy (1 Tim 3:1-7):

The saying is trustworthy: If anyone aspires to the office of overseer, he desires a noble task.  Therefore an overseer must be above reproach, the husband of one wife,[b] sober-minded, self-controlled, respectable, hospitable, able to teach,  not a drunkard, not violent but gentle, not quarrelsome, not a lover of money.  He must manage his own household well, with all dignity keeping his children submissive,  for if someone does not know how to manage his own household, how will he care for God’s church?  He must not be a recent convert, or he may become puffed up with conceit and fall into the condemnation of the devil.  Moreover, he must be well thought of by outsiders, so that he may not fall into disgrace, into a snare of the devil.”

One tangible way to learn to be a leader is to overcome fear and stand in the middle of the circle to lead a workout.  This task requires no special skillset; it merely requires a willingness for a man to do his part.  YHC encourages everyone who has been coming out to workouts for a while to get on the Q list and lead his brothers in the pursuit of getting better together.




We’re Still Here, Just Hate Homework

Q.I.C.Uncle Remus
The PAXData, Road Trip, Run Off, Ditka, Uncle Remus (YHC)
Workout Date07/23/2018
A.O. Matinee Monday

We here at #MondayMatinee are terrible at doing back blasts.  I’d tell you we’ll do better but that’s probably not the truth… but we’ll try at trying.

Data decided after a week and a half in paradise drinking from sun up til sun down that he needed to step up some recovery so he brought his ruck.  Knowing Road Trip can easily be talked into stupid things I suggested he bring his to share some real bonding time with Data.



Sally – 5 PAX, 2 rucks – good, clean fun all around

The Thang:

Mosey down to the traffic circle for some Catch Me If You Can

partner up – 1 PAX runs backwards up the hill, the other does 3 burpees.  Once those are completed the burpee’ing PAX Jail Breaks to the gninnur PAX and tags.  Flapjack and repeato all the way to the gate at the top for….

Sally – more clean livin’

Mosey back down to the traffic circle stopping at 4 places to do the following:

25 Merkins

25 Squats

25 Dips

25 2ct. American Hammers

Keep rotation going until the 6 is thru.

Mosey back to the flag for one round of BLIMPS

While PAX are BLIMP’ing – 2 PAX commandeer a ruck and head to the top of the steps, do 10 Ruck Presses and head back down. Continue until all PAX have had a trip to the top and back down.


*On the way back to the office the flag came off the shovel and hit the ground… Data, Ditka, and YHC had 13 extra burpees piled on…

Belated Independence Day celebration at Golden Strip

The PAX1 Direction, Tebow (hate), Bernie, Slingblade (hate), NYOPT, WiFi (respect), Cyclone, Flo (respect), Obama, YHC
Workout Date07/10/2018
A.O. Golden Strip

YHC missed the July 4 convergence workout last week while running the Red White and Blue Shoes 5K at Furman, so it was fitting to honor the 242nd birthday of our great nation one week late.


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.



-Overhead claps x 25 IC

-Monkey humpers x 25 IC

-SSH x 25 IC

-Imperial walkers x 25 IC



Time for some running with short periods of exercises:

-Run 1 lap around parking lot then do 10 BBSUs

-Run 1 lap then do 20 LBCs

-Run 1 lap then do 30 BBSUs

-Run 1 lap then do 40 LBCs

-Run 1/2 lap then do 10 Bobby Hurleys

-Run 1/2 lap then do 8 Bobby Hurleys

-Run 1/2 lap then do 6 Bobby Hurleys

-Run 1/2 lap then do 4 Bobby Hurleys

-Run 1/2 lap then do 2 Bobby Hurleys

-Run 1/2 lap back to the start line

Mosey to cleavage (the are between the hills) and partner up for DORA honoring 7/4/1776 and the 242nd birthday of our great country.  Reps are your own (i.e. not cumulative).  While PAX 1 runs, PAX 2 does the work:

-74 merkins

-17 burpees

-76 squats

-242 double count flutters

Mosey back to the flag for Mary.



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


Circle of Trust:


-Site Q changes coming up (Lt. Dangle at TOT 7/16, NYOPT at GS 7/17, Pine Tar at PF 7/24); all workouts are convergences

-Palmetto 200 (March 2019) teams are forming


-All 12 soccer players + coach in Thailand rescued from flooded cave!

-Family of Jack (son of F3 Columbia PAX Gump) who died in a swimming accident in Charleston over the weekend

-Andrew Brunson imprisoned in Turkey

-Flo’s wife having hip replacement next week


As always, it is a pleasure to lead!





Pearls on a string at Tower of Terror

The PAXJohnny 5, Whisper (respect), NYOPT, Road Trip, Live PD, Cocoon, Sticky Willy, Soccer Mom, Look Out Below, Hot 4 Teacher, Deflated (respect), Franzia, Paper Boy, Upstate, Turban, Church Lady (respect), Thumper, My Two Dads, ATM, Dansby, YHC
Workout Date06/25/2018
A.O. Golden Strip

21 PAX (including 9 year-old Dansby, YHC’s 2.0) posted in the gloom knowing full well that the workout would consist of little more than BBSUs, merkins, and miles.  YHC did not disappoint.  Because June.

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

Disclaimer: I am not a professional.



-“Spirited” SSH x 25 IC

-Hillbillies x 25 IC

-Arm circles forwards and backwards

-Shoulder stretches

-Merkins x 10 IC



Line up in two lines for a Native American run to the patio south of the clock tower.  Stop and do 15 merkins and 15 BBSUs OYO.  Do squats AMRAP until the last PAX has finished his merkins and BBSUs.  Continue moseying and Native American running around downtown Simpsonville (total 1.9 miles), stopping a total of 9 times for merkins and BBSUs (total 135 of each), finishing back at the flag.



-Flutters x 30 IC

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



-155 merkins

-150 BBSUs

-1.9 miles running


Circle of trust:


-Andrew Brunson

-Lobbyist and Congressional candidate in the Low Country gravely injured in head-on motor vehicle collision in Charleston on Friday


-Red White and Blue Shoes 5K at Furman 7/4/2018


As always, it is fun to get together in the gloom with you weirdos.  Your graciousness towards Dansby was very much appreciated.




Circuit training betwixt the hills at Golden Strip

The PAXBambi, Mary (respect), WiFi (respect), 1 Direction, Strange Brew (respect), NYOPT, Urban, Sammy, YHC
Workout Date05/01/2018
A.O. Golden Strip

9 PAX thought that it was in their best interest to skip Road Trip’s birthday Q at Pitchfork (YHC hears that it was turrible) and instead posted at Golden Strip, the original suburban AO for F3 Swamp Rabbit.  The fun and games ended fairly quickly.

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

Disclaimer: Fact- I am not a professional.



Monkey humpers x 15 IC

Imperial walkers x 25 IC

SSH x 25 IC

Windmills x 25 IC

Merkins x 10 IC



Mosey around the front parking lot and meet at the running track for circuit training.

Round 1: Start with 20 hand-release merkins and 20 BBSUs OYO.  Run halfway around the track and do 15 hand-release merkins and 15 BBSUs OYO.  Run back to the starting point and do 10 hand-release merkins and 10 BBSUs OYO.  Run halfway around the track and do 5 hand-release merkins and 5 BBSUs OYO.  Finish back at the starting point.  Mosey to the playground for round 2.

Round 2: Start with 5 pullups.  Run to the picnic tables and do 20 (10 each leg) single-leg lunges with foot on the bench.  Run to the stairs and do 20 calf raises.  For subsequent laps do 4/16/16, 3/12/12, 2/8/8, and 1/4/4.  Mosey to the benches behind the school for round 3.

Round 3: Find a bench for Double D’s (Mary got excited at this point only to find out that this stands for Dips and Derkins).  Do 20 dips then 20 derkins OYO.  Then do 15/15, 10/10, and 5/5, all OYO.  Mosey to cleavage (the area between the two big hills) for round 4.

Round 4: Do 20 Bobby Hurleys then jailbreak to the top and do 15 more.  Mosey to the bottom for 10 more and jailbreak back to the top for 5 more.  Mosey back down to the bottom for plank variations.  Mosey back to the flag for Mary.



Flutters x 55 IC (Urban: “Somebody turn him off!”)

LBCs x 30 IC


Circle of Trust:


-Greenville War Fund 5K 5/19.  F3 Swamp Rabbit should dominate this event.

Prayer requests / praises:

-Andrew Brunson (American missionary imprisoned in Turkey)

-Mary’s 2.0 graduating from high school

-All the men who are not yet in F3 but need to be


As always, it is a pleasure to lead!




Wet tabata / 11s / 7s at ToT

The PAXWhisper (respect), Cyclone, Road Trip, Mint Julep, Look Out Below, Lt. Dangle, Thumper (kotters!), YHC
Workout Date04/23/2018
A.O. Tower of Terror

8 PAX ignored Chris Justus and better judgment and drove in the rain to post at Tower of Terror.  It seems that none could resist the opportunity to stand in the covered walkway in front of the lingerie store in downtown Simpsonville.

CONDITIONS: 52 degrees, heavy rain

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 pansy, er, professional would recommend exercising in the rain



Imperial walkers x 25 IC

SSH x 25 IC

Windmills x 15 IC

Monkey humpers x 10 IC

Gorilla humpers x 10 IC



Mosey / jailbreak to the Methodist church picnic shelter.  After Whisper assured that mood lighting was provided, each man found a bench for 11s (dips and squats, done on YHC’s count).


After the light stretching / 11s, each man counted off 1 through 4 for tabata.  Each station included exercises AMRAP for 1 minute followed by a 15 second rotation/”rest” period.  4 rotations (16 rounds) were included.  PAX were serenaded by Bad Company and Allman Brothers Band.

Station 1- Burpees

Station 2- Squats

Station 3- Merkins (diamond x 3, regular x 3, wide x 3, the repeat-o)

Station 4- BBSUs


After tabata, each man returned to his bench for 7s (dips and derkins, done OYO).


Jailbreak back to the lingerie store for Mary (who is she?).



Pretzel LBCs x 25 IC

Flutters x 40 IC

Rosalita x 25 IC

Hold 6 inches –> 45 degrees –> 90 degrees –> 45 degrees –> 6 inches for ~15 seconds each




-5/19 War Fund 5K to support LEOs injured on duty

-Cyclone VQ at Golden Strip Thursday 4/26

-No Pitchfork workout Saturday 4/28 due to FiA/F3 convergence at The Station

Prayer requests / praises:

-Praises that Thumper had opportunity to explore a new vocational opportunity but was led back to his current (very good) job

-Prayer for Whisper who is exploring alternative employment as his company continues the process of consolidation/downsizing

-Prayer for Andrew Brunson, still imprisoned in Turkey for spreading Good News


As always, it is a pleasure to lead!




FiA Greenville / F3 Golden Strip convergence

The PAX22 strong (see below)
Workout Date04/17/2018
A.O. Golden Strip

Last month, Regroup (one of the high-impact ladies of FiA Greenville) suggested that FiA converge with the men of F3.  Realizing that any outside influence would be positive for the men of F3 Golden Strip, YHC jumped at the opportunity.  13 Golden Strippers (oops), 1 PAX from Fort Mill (welcome, Maximus!), and 6 ladies from FiA, not realizing that today was not April 17th but January 107th (check the weather), left the warm fartsack behind in favor of fitness, fellowship, and faith.


PAX: Fia Hamm (FiA), Pixel (FiA), Regroup (FiA), Felix (FiA), Where’s Waldo (FiA), One More (FiA), Courtesy Flush, Road Trip, Church Lady (respect), Lt. Dangle, Look Out Below, Cocoon, Pine Tar, Gymboree (respect), Whisper (respect), Elmer, Fred, Nature Boy (respect),  Ron Swanson, Cyclone, Maximus (F3 Fort Mill), YHC

CONDITIONS: 31 degrees, dark



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

The mission of FiA is to make each other stronger in all areas of our lives.


DISCLAIMER: No one would mistake YHC for a professional.



Imperial walkers x 20 IC

Side straddle hops x 40 IC

Overhead claps x 20 IC

Merkins x 10 IC

Indian run (2 lines) for 2 laps around the front parking lot



Mosey to the track and count off 1 to 4for a carousel:

1- run a lap

2- merkins AMRAP


4- squats AMRAP

2, 3, and 4 do exercises until the group 1 runners return.  1 goes to 2, 2 goes to 3, etc.  Two total rounds.


Mosey to the benches behind the school.

1 and 2- wall sit x 1 minute

3 and 4- dips on the benches AMRAP x 1 minute



Mosey to Nippler’s Hill.

1- Jailbreak to the stop sign and mosey back down

2- burpees AMRAP

3- backwards run up hill AMRAP


2, 3, and 4 do exercises until the group 1 runners return.  1 goes to 2, 2 goes to 3, etc.


Mosey back to the flags for 6 minutes of Mary.



BurpMerk 6 down to 1

Flutters x 40 IC

Tempo Merkins x 10 IC

Captain Thor (1:4 ratio BBSUs to American Hammers) up to 6:24




-War Fund 5K 5/19 –

-Reedy River Fun 5K this weekend

Prayer requests:

-Nature Boy’s friend with glioblastoma multiforme

-Andrew Brunson (American Christian missionary imprisoned in Turkey)

-F3 PAX with recent relapse into substance addiction (but is now 2 weeks clean again!)



This month marks 19 months that YHC has been involved in F3.  YHC is forever grateful for the EH’ing of his good friend Sammy who persisted until YHC posted for the first time 9/23/2016.  Like most men involved in F3, YHC did not know how badly he needed F3 until he actually came out and became a regular.  YHC was a potted plant- a sad clown- and did not even know it.  How many men and women live and work among us who need what we have with F3 and FiA?  Men in particular live lonely existences with few real friends, but a group like this provides an easy and low-pressure way to get involved in the lives of others.  YHC’s challenge this week is to identify someone who needs what we have and give it away.

Ecclesiastes 4:9-12: Two are better than one, because they have a good reward for their toil.   For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!   Again, if two lie together, they keep warm, but how can one keep warm alone?   And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

As always, it was a pleasure to lead.