2018 Toys for Tots Convergence at Bon Secours Wellness Arena

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.



-Windmills x 20 IC

-Imperial walkers x 20 IC

-Monkey humpers x 20 IC

-SSH x 30 IC

-Arm circles



-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



-Flutters x 30 IC

-LBCs x 30 IC

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


Circle of trust:


-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.





Introducing Dine Out For Mom

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



Imperial walkers x 25 IC

Merkins x 20 IC

Side straddle hops x 25 IC


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.


LBCs x 50 IC

American hammers x 20 IC


Circle of Trust:


-Spinx Run Fest this weekend (10/27)

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


-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!



Benign’s 2-year anniversary Q

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



-Imperial squat walkers x 15 IC

-Windmills x 15 IC

-Side straddle hops x 20 IC

-Merkins x 10 IC

-Arm circles / shoulder strectches


— 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).


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

-Flutters x 20 IC

-Hold 6 inches


Circle of trust:


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


-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!




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. 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.


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.