3/26 PF – Post P200

Q.I.C.Mint Julep
The PAXRasheed, Church Lady R, Soccer Mom, LOB, Whisper R, Peek a boo, ATM, Iceman, CheeseSteak R, Lt Dangle, Live PD, MJ
Workout Date03/26/2019
A.O. Pitchfork

12 men showed up this morning for a post P200 beatdown hosted by YHC.  7 of the 12 ran 200 ish miles and slept in a van down by the river over the weekend…what was your excuse for not showing up!  Easy big fella…need to control the rage (and other things) that were spewing from room 122 at the Hampton Inn in Mt. Pleasant Saturday night.  Enough pillow talk…lets get to it.

Mission Statement – completely butchered it

Disclaimer – see above



SSH x 25 IC
IW x 20 IC

Merkins x 10 IC

Windmill x 15 IC


Mosey to playground for 11’s…burpees & pullups


Complete those and mosey to the b-ball court & partner up for 3 rounds of…

P1 – wall squat

P2 – bear crawl forwards to end of court and backwards bear crawl back…beep beep…Iceman’s milkshake brings all the boys to the yard


Let’s go grab a tire and flip it around.  Single file line behind the tire…1 flip and take a lap…next time 2 flips and take a lap…then 3 flips and take a lap…getting close so lets just keep doing tire flips and burpees until we get back to the start.  Tire up and mosey to front bus lane.


Mary…11’s…BBSU/bear crawl across bus lane/4 ct flutter/lunge walk back

Get close to finishing then head to the circle for a couple of minutes of plank variations.  Done


Announcements – P200 2020…War Fund 5k 5.25.19…5.4.19 potential work with Gideon’s House on HOG day (YHC had something way different in his head)…CheeseSteak yelling at everyone for not Q’ing on Saturday, also Cheese might roundhouse kick you if you do not update your F3 app information…you’ve been warned

Prayers – Soccer Mom M…ATM daughter…my old HS friend


Great work everyone.  SYITG


3/12 PF Q

Q.I.C.Mint Julep
The PAXLt Dangle, Whisper R, Peakaboo, Church Lady R, Cheese Steak R, Dr Phil, Goose Egg, Pine Tar, Cock Pit, MJ
Workout Date03/12/2019
A.O. Pitchfork

10 Brave souls decided to kick Tuesday in the junk and come out to PF for a 0.0 hosted (again) by YHC.  I’m saucy this morning…Let’s get to it.

Mission Statement – nailed it like your mo….you get it

Disclaimer – “still not a pro”…your mo…you get it


Warm up

SSH x 25 IC

IW x 20 IC

Mountain Climbers x 20 IC

Windmills x 15 IC


Mosey to Speedway for a different Dora

YHC promised a 0.0 so we’re going to hang together this morning and start each round at the same time…

P1 – 100 block thrusters / P2 – 50 jump ropes & switch

P1 – 200 derkins / P2 – 3 tire flips & switch

P1 – 300 DC Flutters holding block / P2 – 5 burpees & switch

P1 – 200 block rows / P2 – 3 tire flips & switch

P1 – 100 merkins w/one hand on block, switch hands each merkin / P2 – 50 jump ropes

Blocks & tire up…mosey to flag


BBSU AMRAP until everyone gets back to the circle…6:15


Announcements – P200 (make it stop)…NEED Q’S EVERYWHERE…STEP UP AND LEAD!!!

Prayers – Soccer Mom’s M Stephanie



3/5 Golden Strip – Old Man Q

Q.I.C.Mint Julep
The PAXRespect Crowd (NYOPT, Flo, Wifi), B9, Cyclone, Elmer, Road Trip, MJ
Workout Date03/05/2019
A.O. Golden Strip

Mission Statement – kind of nailed it (RT likes small men)

Disclaimer – amateurish



SSH x 25 IC

Hillbilly’s x 20 IC

Mountain climbers x 15 IC

Merkins x 10 IC


Mosey to the back playground

1 pull-up/2 burpees…2 pull-up/4 burpees…3 pull-ups/6 burpees…4 pull-ups/8 burpees…5 pull-ups/10 burpees…and back down to 1/2


Mosey to grass hill by bus loop and Partner up

P1 – bear crawl or reverse walk up the hill

P2 – 50 burpees/150 squats/300 DC flutters


Mosey and get the tire…that’s not there so grab 2 small tires

2 tire flips + burpee + small lap…repeat 4 times and put the tires up.


Head back for Mary

20 leg raises

5 burpees

25 LBC’s

5 burpees

Superman/banana hold…you heard me

Plank varations


Announcements…Mauldin Elementary/Middle School 5k on 3/9 at 4 pm…P200

Prayers…Soccer Mom’s M, unspoken


Need Q’s everywhere…Step up!

Q.I.C.Mint Julep
The PAXB9, Soccer Mom, Blanks, Cyclone, Whisper, MJ
Workout Date01/22/2019
A.O. Pitchfork

PF, GS & TOT all need some good (un)qualified men to step up and lead.  It seems the same group has been routinely stepping up and we need some fresh meat!  Step outside of your comfort zone and give it shot!  Enough of the rant…Let’s go!

Mission – yup

Disclaimer – I still suck…yup



SSH x 25

IW x 20

Windmills x 15

LBAC’s x whatever



Mosey to track for 3 laps and 3 burpees every minute on the minute until 3 laps are completed.


Mosey to playground for 7’s

Hand release merkins & hanging toes to bar


Mosey to b-ball court and partner up

Group 1 – spirited run to stop sign and back

Group 2 – tire flip & burpee

Group 3 – bear crawl and lunge walk back on b-ball court

Rinse and repeat all (3) areas 4x


Mosey to flags for Mary

Mtn climbers tabata 3x

LBC x 20

Flutters x 20

Leg raises x 15

Plank variations until 6:15


Announcements – Step up and lead!…P200

Prayers – Blanks friend trying to get over a teen suicide…Drake O’Sullivan


Great work by the 6 that showed up to brave the cold.  SYITG!

11/27 Pitchfork

Q.I.C.Mint Julep
The PAXDangle, Cockpit, Pine Tar, Road Trip, CheeseSteak (respect), Priscilla, Hand Rail, Mayo, MJ
Workout Date11/27/2018
A.O. Pitchfork

9 men braved the cold this morning and endured a beat down.


SSH x 20 IC

Mtn climbers x 20 IC

Merkins x 10 IC


Mosey to the back playground for a little circuit/station workout

6 rounds/6 stations…reps decrease each round 12/10/8/6/4/2

Lunge jumps

Pull ups

Bench dips


40 yard dash (just 1 each round)

40 yard bear crawl back to the start


Mosey to the bball court for 2 rounds of

50 high knees

40 alt shoulder touches

30 squats

20 merkins



Mosey to flag for Mary

LBC x 20

Leg Raises x 20

Plank varations x 2 minutes


Announcements…Need  Q’s everywhere step up gentlemen!…Ducible…RT is a home wrecker

Prayers…Drake…Priscilla’s family and kids surgery’s…Dangles mother in law moving…






11/13 PF

Q.I.C.Mint Julep
The PAXLt Dangle, Iceman, Hand Rail, My Two Dads, Hot 4 Teacher, Peek a boo, MJ
Workout Date11/13/2018
A.O. Pitchfork

It was a nasty wet Tuesday at PF so only 7 brave soles kicked the fartsack in the nutsack and came out to get better.

Mission Statement – Nailed it

Disclaimer – still no idea what I’m doing



SSH x 25 IC

Mountain Climbers x 20 IC

Merkins x 10 IC


Thang 1


Pax 1

100 bench step ups

200 bench dips

300 mountain climbers

400 flutters

Pax 2 – 7 burpees then switch…drop burpees by 1 each round


Thang 2

30 sec on/15 sec off…7 people, 7 stations…rotate and repeat all exercises twice

Exercises – Incline merkins, DB Thrusters, American Hammers, Speed Ladder, Resistance Band pulls, Single leg squats, high knees



LBC x 20

Leg Raises x 20

Plank hold – 2 minutes


Announcements – Convergence 11/15 5:30 at Bon Secours, Thanksgiving convergence at Legacy  11/22 at 7 am, Ducable sometime, Turkey Trot Thanksgiving day

Prayers – Drake, Iceman work situation, H4T wife test results, Celine Dion’s M


Great work by all.  SYITG


Q.I.C.Mint Julep
The PAXPine Tar, Coxswain (R), Peak a boo, Whisper (R), Cheesesteak (R), Sammy, Church Lady(R), Road Trip, Mayo, Live PD, LOB, MJ
Workout Date10/16/2018
A.O. Pitchfork

Pine Tar needed some help getting people to Q so YHC stepped up and took it on today.  Also tried to make it awful so more people would step up so I don’t have to for a while!  Let’s Go.


Warm Up

SSH x 20

IW x 15

Merkin x 10



Mosey to big track for 2 laps of Indian Run…PAX in the back drops off for 2 burpees then runs to the front.

After 2 laps every does 5 burpees then “sprints” to the other end of the track for 5 burpees then “easy jog” back to the start.  Rinse and repeat 4x


Head over to the playground for 7’s…pull-ups & burpees….go.


Head over to the speedway and get the tire.  Flip the tire, do a burpee, take a lap.  Next time 2 tire flips, then 3 flips.  Almost done so just flip the tire twice & do 2 burpees until we get the tire back.


Mosey to the pick up lane for Mary

Everyone line up on the sidewalk…BBSU x 5…bear crawl/crab walk/broad jump across the pick up lane…Windshield wipes x 5…rinse and repeat for several minutes

Time’s up, great work everyone.


Announcements…Q’s needed (many stepped up at that point in time so the mission was accomplished)…Road Trip took Thursday’s Q at PF???…

Prayers…Andrew Brunson…Pine Tar’s sister…Whisper’s Mom



Church channels his inner Ozzy

Q.I.C.Mint Julep
The PAXCheeseSteak (Respect), Church Lady(Respect), Whisper(Respect), Road Trip, Peakaboo, Pine Tar, Johnny 5, MJ
Workout Date10/09/2018
A.O. Pitchfork

8 PAX decided to show up at PF for a real workout this morning.  RT started whining about how cold it was…it was 69 degrees and his cuddle buddy had not showed up yet so I can see why he’s scared of that number.  Enough chit chat…let’s get to it.

Mission Statement – nailed it

Disclaimer – don’t hurt yourself, that is all


SSH x 20…Church joined in for 2ish

Mountain Climbers x 15

Merkins x 10


Let’s mosey to the bball court and spread out

Every minute on the minute we’ll do…5 merkins/5 squats and 1 burpee to start.

Burpess increase by 1 every round.

Round 1 – 5 merkins/5 squats/1 burpee/rest until minute is up

R2 – 5 merkins/5 squats/2 burpees/rest until minute is up….

R10 – 5 merkins/5 squats/10 burpees

Total – 50 merkins/50 squats/55 burpees in 10 minutes


Mosey to playground for 11’s

Tuck jump on one side…jog to monkey bars and do hanging toe touches to the bar


Mosey back to bball court and partner up

P1 – Bear crawl forwards to end of court and backwards back

P2 – Wall hold (Round 1)…Balls to the wall (Round 2)…Burpees (Round 3)


Still some time so stay with partners and repeat rounds 1 & 2 but P1 lunge walk instead of bear crawl.   Church Lady dropped the #hammer and went full blown Ozzy Osborne circa 1978 and told everyone to “Stand up and clap your f’n hands!”  Classic Church Lady.


Mosey back for Mary

LBC’s x 20

Leg Raises x 20

Back scratches x 20

Plank hold variations last 2 minutes…and done.


Announcements…Drake Rayden run 10/13…Dine Out for Mom’s on 10/25

Prayers…Pine Tar’s sister…Andrew Brunson…Florence Police force…Chris Cogdale and family


Great work everyone!  SYITG

Find Your Happy Place

Q.I.C.Mint Julep
The PAXSammy, Live PD, Dr. Phil, CheeseSteak (Respect), Road Trip, Pine Tar, Tollbooth, Peakaboo, Washer, Johnny 5 (Who???), MJ
Workout Date09/18/2018
A.O. Pitchfork

Yo-eleven PAX looking for a beatdown showed up at PF this morning…they were not disappointed.

Mission Statement – Nailed it

Disclaimer – Not a professional…CheeseSteak 2nd that


SSH x 20 IC

IW x 15 IC

Merkins x 10 IC


Mosey to back of the school

4 rounds of the following:

50 squats

40 double count flutters

30 merkins

20 lunges

10 pull-ups

50 jump ropes or mountain climbers


Mosey back to the front of the school and line up on the side walk

Everyone does 5 burpees then bear crawls across the drive lane…have 1:30 to complete, use whatever time is left to recover.

PAX got 6 rounds in.



20 Leg raises OYO

20 LBC’s IC

30 Back Scratchers IC….and Done.



Prayers…Andrew Brunson…Pine Tar’s sister…Everyone affected by Hurricane Florence.


Great job by all.  SYITG

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!