7/31 at PF

Q.I.C.Mint Julep
The PAXDeflated (Respect), Road Trip, B9, Cyclone, Ron Swanson, Live PD, Lt Dangle, Whisper(Respect), Gymboree(Respect), Peakaboo, Washer, Pine Tar, MJ
Workout Date07/31/2018
A.O. Pitchfork

Unlucky 13 PAX showed up at PF today for a ex-site Q, who may or may not have been fired, beatdown.  Humidity was at least 184%.  Let’s do it.

Mission – Nailed it

Disclaimer – Do whatever you want, don’t hurt yourself



SSH x 20 IC

Mountain Climbers x 20 IC

Arm circles



5 exercises – Merkins…Situps…Squats…Burpees…Lunges

At each stations all PAX will do all 5 exercies…Station 1 – 10 reps each, Station 2 – 9 reps each….all the way down to 1 rep each.  After each station all PAX run for ~1 minute to the next station.  Stations were completely random and were determined wherever YHC decided while running.

Surprisingly we ended up back at the flags with a little time.

Thang #2

Partner up and line up on the sidewalk in the middle of the parking lot

P1 – bear crawl to curb at one end of the lot

P2 – sprint to the curb at the other end of the lot and sprint back to try and catch P1 before he finishes bear crawl

P2 then buddy carries P1 back to the starting point.

Switch sides and go.  Each PAX sprinted and bear crawled twice.

Buddy carries became optional as growing concern of sweaty balls became apparent.  Needless to say some of us were not phased by the sweaty balls.


Circle up for Mary

LBC’s x 25 IC

Leg raises x 25 IC

American Hammers x 15 IC

Plank variations – 2 minutes…and done


Announcements – P200 teams need filled…Hillcrest XC 5k on 8/4…Q’s needed everywhere…


Prayers – Ron Swanson’s dad prostate cancer…Deflated brother with kidney failure and friend Wayne with throat cancer…Hot 4 Teacher father in law…Andrew Brunson (we may or may not ruck over while doing Turkish get-ups to rescue him)…all unspoken prayers


As always it was a pleasure leading such a fine group of men this morning.  SYITG!

3 YR Anniversary Convergence at PF

Q.I.C.ATM, Bambi, Whisper, MJ
The PAXRespect Crowd (Cheesesteak, Nature Boy, Church, Pythagoras, Gymboree, Deflated, Whisper), RT, Hump Day, Short Barrel, Butcher, Thumper, LOB, ATM, Easy Bake, Bambi, Padre, B9, Soccer Mom, Live PD, Pine Tar, Sticky Willy, MJ
Workout Date06/16/2018
A.O. Pitchfork

Today marks the day that 3 years ago F3 decided to get weird and start an AO at Pitchfork.  The past and present site Q’s decided to put on a Quad Q beatdown on this balmy Saturday morning.  1 showed up to pre-ruck, 10 for a pre-run.


ATM’s up first…considering a name change from ATM to Joe Don…you had to be there.

Warmup then partner up for a little humper DORA

P1 – lap around the parking lot

P2 – 150 monkey humpers/150 gorilla humpers/150 air humpers

Normally that many partner humpers at Pitchfork would leave a mess but it didn’t get interesting until the very end.  CheeseSteak and Church Lady had a hump off.  It was glorious


Bambi is 2nd and leads us in a mosey around the school to the b-ball court for 11’s

Merkins & BBSU’s with bear crawls and crab walks in between

Joe Don couldn’t stop staring at Cheese Steak and Church Lady for some reason…


YHC is up 3rd so let’s walk over to the playground for some more 11’s

Pull-ups and burpee tuck jumps.  Short Barrel misunderstood the tucked or untucked direction but someone stopped him before it got really weird


Last but certainly not least Whisper closes out the Q at the Speedway.

Everyone count off in 6’s…sadly math is not a strong point at PF…but humpers are

Station 1 – right leg toe touches

Station 2 – left leg toe touches

Station 3 – calf raises

Station 4 – Deep squats

Station 5 – Al Gore

Station 6 – Take a lap

Everyone completed 2 rounds of this, then back to the flags for some plank holds.  Pretty much everyone was smoked at this point in time.

Prayers – Soccer Mom’s mother in law, Cheese Steak’s mother, Pythagoras’s daughter, Andrew Brunson, Sticky Willy’s dad


Great work to all you weirdo’s!  Happy Father’s day to everyone!  SYITG

June Challange blah…blah…blah

Q.I.C.Mint Julep
The PAXLt Dangle, Butcher (Hate), RT, Pine Tar, Hump Day, Respect Crowd (Church Lady, Nature Boy, Cheese Steak, Deflated, Coxin), Johnny 5, MJ
Workout Date06/12/2018
A.O. Pitchfork

For those of you who don’t know we are raising money for the Drake Rayden Foundation this month by performing a physical challenge.  The challenge is to complete 5,000 mekrins/5,000 BBSU/50 miles in the month of June.  We’re not quite halfway through the month and everyone is complaining about the sores on their ass.  That doesn’t have anything to do with the challenge, just passing along general information!!!  Let’s go!

Mission Statement – Done

Disclaimer -Done


SSH x 20 IC

Hillbillies x 20 IC



Mosey to speedway for some 21’s with you guessed it merkins and BBSU’s

Start with 20 BBSU’s…run half a lap….1 Merkin…run half a lap…19 BBSU….run half a lap…2 Merkins…etc.   If you finish early do some more BBSU or merkins.

Most everyone completed 21’s which meant you did 210 merkins, 210 BBSU’s and ran 10 laps (~1.5 miles).  No matter what Road Trip says that math is right!

Mosey back to the flag for some Mary.



Pitchfork rule – anything less than 5 shovel flags is 10 burpees per flag missing.  We only had 1 flag this morning, so that meant 40 burpees.  To keep with the spirit of the challenge everyone had to complete 40 reps of merkings, BBSU or any combination of those two as long as you completed 40 reps.

Still some time for plank holds….and done.


Announcements – 3 year PF anniversary this Saturday 6/16 @ 7 am.  Bambi, ATM, Whisper and YHC will be Quad Q’ing.

Prayers – F3 Wilson, Church Lady’s Father in Law, Deflated’s ankle, Andrew Brunson, Lt. Dangle’s family safe travels


The good lord blessed us with a nice breeze this morning which greatly helped out!  Great work by all today.  It was a pretty boring workout but very tough.  Until next time!  SYITG

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!!!


2 year anniversary

Q.I.C.Mint Julep
The PAXButcher (Hate), Live PD, Lt Dangle, MTD, Pine Tar, Obama, B9, Ron Swanson, Cyclone, ATM, RT, J5, Respect crowd (Church, Commodore, Jenner, Deflated, Nature Boy, Whisper, CheeseSteak, Gymboree), YHC
Workout Date05/08/2018
A.O. Pitchfork

2 years ago YHC showed up to Pitchfork for the first time not knowing what to expect.  I do not remember everyone that was there but they must have left an impression because I’ve been coming back every since!  21 PAX decided to kick the fartsack in the gonads and dingle their dangle at PF today.  And we’re off!

Mission – Nailed it

Disclaimer – Still have no idea what I’m doing


SSH x 20

Imperial Walkers x 25

Mountain Climbers x 20


Let’s mosey to the back playground

11’s with pull-ups & burpee with knees to the chest on the jump.  We deemed this the tucked version…know what I’m saying Short Barrel!  Oh wait he isn’t here…

Wrap that up and mosey to the speedway and partner up for a little Kentucky Derby action.  No horses involved but there was an animal and you get extra credit for making animal noises…CheeseSteak nailed it!

P1 – take a lap

P2 – bear crawl around the track until P1 tags you out.  Switch to lunge walk to modify

Keep repeating until we completed 2 laps.  Road Trip has his eyes up the entire time while bear crawling…awkward moments everywhere.

After 2 laps mosey back up to the front

Stick with partners

P1 – crab walk across car line and back

P2 – muscle ups on the wall

Rinse and repeat 3 times


Still time for more so lets take a long lap around the front then wrap it up with a sprint to the finish line.



Captain Thor’s : 1 BBSU:4 American Hammers…up to 5:20 and back down to 1:4

Plank variations to finish up the last 2 minutes


Announcements:  War Fund 5k 5/19…ATM won’t be there (shocker), Drake Rayden Foundation events everywhere…donate, BroOlympics coming to the 81′ this summer…details forthcoming, Memorial Day convergence???…probably a Murph somewhere

Prayers:  Wilson, Andrew Brunson, Dangle’s Lieutenant, Whisper’s friend doing missionary work in South Asia


That’s a wrap.  Thank you all for positively impacting my life over the last 2 years, F3 and all of you are truly a blessing to me and I am beyond lucky to have interacted with you all.  Great work by everyone today.  God bless you all!


Playground extravaganza

Q.I.C.Mint Julep
The PAXShort Barrel, Strange Brew, Cyclone, Ron Swanson, Deflated (Respect), Pythagoras (Respect), Nature Boy (Respect), LOB, Runners (Whisper, NYOPT, 3rd Wheel...I mean RT), MJ
Workout Date04/14/2018
A.O. Pitchfork

12 PAX (9 WO & 3 Runners) decided to kick Saturday morning in the junk and break a little sweat…and wind.  Whisper and NYOPT did their normal Saturday morning jaunt…oh wait here comes RT to ruin their special time together.  Way to go RT.   9 PAX circled up and got their day going.

Mission Statement – Nailed it

Disclaimer – still have no idea what I’m doing but it’ll suck


SSH x 25 IC

Mountain Climbers x 20 IC

Merkins x 10 IC

Hillbillies x 20 IC


Lets mosey to the playground #1/track

Side note…as we’re on our mosey we noticed the construction of a nice new shiny playground…it’s a doozy and lots of fun will be had there.  That didn’t sound right…

Each Pax does the following…sprint 100m/10 hand release merkins/sprint back 100m/10 pull-ups or rows at the playground…That is 1 round.

Goal was to do 10 rounds total or as many as you can by 6:30.  A few got 10 rounds, everyone hustled, Short Barrel mumbled a few choice words to YHS from time to time.  It’s 6:30 lets move on to the next one


Mosey to Playground #2 for 11’s

11’s…Burpees & hanging toes to bar…get after it.

Short Barrel’s mumble chatter turned into repeated finger pointing…not the index finger.


Mosey to b-ball court & partner up

P1 – Al Gore on the wall

P2 – bear crawl to end of court & backwards bear crawl back

3 rounds each…done…let’s mosey back to the flags



LBC’s x 25 IC

Crab cakes x 20 OYO


Plank holds to finish it up


Announcements…Team Avia Mud Run 5/19 (taking sponsorships now)…War Fund 5k 5/19…No PF on 4/17 & 4/28 as we “converge” with Fia…


Prayers…Wilson in Summerville…Andrew Brunson…Drake…Elmer’s friend…All Service men & women


It was a pleasure to lead such a fine group of gentlemen this morning.  God Bless!  SYITG

P200 Hangover

Q.I.C.Mint Julep
The PAXNYPOT, Butcher (Hate), Nature Boy (Respect), Road Trip, Hey You All Watch This (Respect), Sammy, Caccoon, B9, MJ
Workout Date03/27/2018
A.O. Golden Strip

Today was the first day back in the saddle after the P200 for many of the PAX, 5 sacked up at GS this morning.  I’m sore and tired so let’s get this thing moving.

Mission Statement – Nailed It

Disclaimer – pretty much a moron for doing what we did at the P200



SSH x 25

Mtn Climbers x 25

Windmills x 15


Mosey to track

(4) Exercises – Merkin, Squat, BBSU, 2ct alternating shoulder touches

Start with 10 of each exercise at one end of the track…run half the track and do 9 of each exercise…run half and do 8…blah blah blah…down to 1


Mosey to playground

5 pullups & 5 burpees x 5 rounds each


Mosey to bus loop and get the extra large tire

(2) equal lines…flip the tire…bear crawl to back of line…repeato all the way around the small loop


Mosey to flag for Mary

LBC’s x 25

Leg Raises x 25

Back Scratchers x 25

Plank variations to close it out


Announcements…~360 days until 2019 P200, plenty of time to train & carb load…Reedy River 5k/10k sometime in April, RT is HC to ruck it…F3/FIA convergence 4/17 (no PF that day)

Prayers…Andrew Brunson…Matthew Hook testicular cancer…Praise for P200 teams staying safe

Slow burn at PF

Q.I.C.Mint Julep
The PAXWhisper, Deflated, Cheesesteak, Church Lady (Respect Club), Dangle, RT, Sticky Willy, Cyclone, Ron Swanson, Live PD, Mayo, YHC
Workout Date03/13/2018
A.O. Pitchfork

Mission Statement – Nailed it

Disclaimer – Screwed it up because I’m an not a pro

Warm up

Imperial Walkers x 20 IC

SSH x 25 IC

Mosey to track

OYO…5 burpees/mountain climbers 4ct/SSH 4ct…10 burpees/mtn climbers 4ct/SSH 4ct…15 burpees/mtn climbers 4ct/SSH 4ct

Double line…spirited Indian run around the track

Get into groups of 3 for some tabata…40 seconds on/20 seconds off…rotate thru all 4 exercises x 2

P1 – squats

P2 – merkins

P3 – lunges

P4 – Inch worms


Finish up and SPRINT around the track OYO

More tabata…40 sec on/20 sec off…2 rounds of each exercies

P1 – Pullups

P2 – dying cockroaches

P3 – jack knife merkins

P4 – LBC’s


Mosey to bball court and partner up…3 rounds each

P1 – wall hold

P2 – bear crawl out and crawl bear back


Mosey back to flags for “Mary”

Line up for 11’s…BBSU run across the lot…double count shoulder taps


That’s a wrap


Announcements…P200 everywhere Q’s needed everywhere (PF, TOT, GS), Cheesesteak VQ 3/17, SRS Friday, 5/19 War Fund

Prayers…Andrew Brunson, NYOPT & Squid race this weekend, Parkland FL, Drake, Helicopter crash victims


Great group of guys this morning, thank you for putting up with me!  SYITG

And the Brown medal goes to….

Q.I.C.Mint Julep
The PAXShort Barrel, B9, Wifi (Respect), Nippler (Respect), Fred, The Tickler, Hot 4 Teacher, NYOPT, Cocoon, Elmer, Barney, MJ, ATM (Just kidding)
Workout Date02/27/2018
A.O. Golden Strip

12 Pax skipped the fartsack this nipply morning and decided to grab Tuesday by the junk and get invigorated.

Mission Statement – Nailed it

Disclaimer – Still an amateur…   I’m Peter LaFleur, owner and operator of Average F3’s gym and I’m here to tell you, you’re perfect the way you are. But if you feel like losing a few pounds, eating healthier and making a few friends in the process, then F3 is the place for you.



SSH x 25 IC

Mountain Climbers x 20 IC

Merkins x 10 IC



Mosey to back playground…be careful it’s dark and Short Barrel likes to slap butts in the dark.  Partner up for some DORA type action

P1 – Lap around playground sidewalk

P2 – 75 pullups/150 squats (butts and nuts to the bench seat)/300 knees to chest

Mosey back to the front, stick with partners.

P1 – AMRAP burpees

P2 – bear crawl length of 2 columns

Once P2 gets to column #2 they do burpees and P1 bear crawls to them.  Rinse and repeat half way down the bus lane.  Ends up being 5 rounds each


Stick with partner and head to the wall.

P1 – Plank hold

P2 – Muscle ups on the wall.  5 reps…switch…4 reps…switch…down to one


Still time so repeat the bear crawl/burpee thingy but change bear crawls to crab walks.  5 rounds each.


Circle up for Mary

Leg Raises x 20

Windshield wipers x 30

LBC’s x 20

Plank variations to finish up.  Great work by all.



Wifi’s P200 team needs a runner

P200 Badass Ruck Team needs 1 more as well.

Need lots of people to start stepping up to Q at GS, PF & TOT.



Cocoon’s  father in law has surgery this morning

B9 having shoulder checked out this week.  Hoping it’s not a gland problem…

ATM’s brother

Andrew Brunson


As usual it was a honor to lead this group of men, great effort and attitude by all.  SYITG

Welcome FIA

Q.I.C.Mint Julep
The PAXUrban, 1D, Wifi, Pine Tar, Cyclone, Ron Swanson, Church Lady, Hot 4 Teacher, My 2 Dads, Cheesesteak, LOB, Tea Cup, Rainbow Warrior, TLC, FNG 1, Regroup, Patagonia, Deflated, 1 More, Pixel, Road Trip, Whisper, Felix, FNG 2, YHC
Workout Date01/16/2018
A.O. Pitchfork

Barriers were broken at PF today.  We hosted FIA and gave them a tour of campus before they start their new AO on Thursday 1/18.  It’s pretty exciting to have both F3 & FIA at one AO, Road Trip would probably be more excited but it was pretty cold so no one noticed…shocker.  3 F3 and 2 FIA for a little pre-run as well.  Let’s do it…the workout!

Mission – Nailed it and FIA’s mission is way better!

Disclaimer – still not a pro and sorry FIA but there’s not enough of a disclaimer to control some of the PF weirdos.


Warm up

SSH x 20 IC
Hillbilly’s x 20 IC

Mosey to B-ball court #1…11’s with 4 ct plank jacks & Monkey Humpers because of course

Mosey to hill…split in 3 groups

G1 – Swerkins

G2 – Burpees

G3 – up the hill for BBSU’s

Perform 10 at each station…drop to 8…6…4…2…done

Mosey to track for 2 laps of Indian run

Mosey to B-ball court #2 and partner up

Round 1 – P1 people’s chair/P2 bear crawl to end & back…x 2 each

Round 2 – P1 balls (of course) to the wall/P2 lunge walk to end & back x 2 each

Round 3 – P1 Plank/wall hold thingy/P2 broad jump to end & back x 2 each

Mosey to flag for Mary

Leg Raises x 20 IC

Flutters x 20 IC

Crab Cakes x 20 oyo

Plank hold variations for some period of time



Announcements – Thank you FIA, F3 5 year convergence 2/3 at Legacy, D1 looking for Ville to Ville runners, Whisper running something, P200 something

Prayers – Cheese Steak’s friend who passed recently, Mint Hill’s Gremlin & family, Praise for 1D’s new opportunity