Name Your Pain

The PAXMac, Barney, Road Trip, Whisper, Benign, Mint Julip, Look Out Below
Workout Date01/12/2019
A.O. Pitchfork

Weather clear, temp in mid-30s . . . two for WO, six prepping for P-200

Warm Up:
Church Lady Lap (failed . . . all it snagged was another runner)
Side Straddle Hops
Wind Mills
Arm circles
Main Thang:
GRAND FUNKY BURPEES–overhead hand claps and squats interspersed with 18 burpees; one  every time the verse “We’re an American band” was heard.
THE BEAST (6 movements, 6 reps, 6 repeatos)
Monkey Humpers
Plank Jacks
Bobby Hurley
(run after each group)
11’S–MUSCLE UPS (wall) n DC STEP UPS (bench)
Derkins from the bench x 15  IC
Dips De-Escalator on the bench
15-14-13 … 3-2-1
Merkins x15 SC IC
Monkey Humpers x DC 15 IC
American Hammers x 15 DC IC
Plank Jacks x 15 DC IC
Air Humpers x 25 SC IC
Calf Hops (jumping rope w/o the rope) x 25
Mountain Climbers  x 25 IC

Plank Shoulder Taps x 10 each side


P200 March 23, Swamp Rabbit Half Marathon Feb 23

Prayers: Whisper’s friend Bonnie (cancer), Benign’s wife (kidney stone) ATM’s dad (Parkinson’s), Washer’s sister recovering from auto accident,

Coffeerama: all runners returned . . . 8 for coffee

The 56 #HIM’s Who Paid for Tomorrow’s Barbecue

The PAXDr. Phil, Mac, Johnny 5, ATM, Poncherello, Padre, Short Barrel, Mint Julep, Live PD, Peekaboo, Whisper, Coxswain, Gymboree
Workout Date07/03/2018
A.O. Pitchfork

14 PAX snuck punched the fartsack and posted in the soggy, murky gloom that was Pitchfork this morning.

This day we honored the 56 delegates to the 1776 Continental Congress who paid the price for tomorrow’s barbecue . . . men who risked everything by signing their names beneath the Declaration of Independence.

Between four reps of 14,  totaling 56 (MUSCLE UPS, BBSU’s, CMU OVERHEAD PRESSES–CURLS–PRONE PRESSES–SQUATS, TIRE FLIPS, AND LAPS) the PAX were regaled while resting (planking between reps) with accounts of the various hardships, sufferings, and privations suffered by many of the signers.

“For, brethren, ye have been called unto liberty; only use not liberty for an occasion to the flesh, but by love serve one another.  For all the law is fulfilled in one word, even in this; Thou shalt love thy neighbour as thyself.” Galatians 5: 13-14


@F3_Cheese_Steak thanked PAX members for praying for his family during his Mother’s long illness and transition into Eternity.  She passed away quietly last Thursday.

July 4th . . . Convergence at Main Thang (see announcement in Face Book)

July 17th . . . Convergence at Golden Strip (no WO @ Pitchfork)

July 24th . . . Convergence at Pitchfork (no WO @ GS)


Jonny 5 asked prayer for 7 month old Landon, son of Zack and Taylor.

Gymboree reminded all to continue praying for Pastor Brunson in captivity in Iran.

ATM asked for prayer for his friend Holly, cancer surgery.


Special Treat for Those Left Behind

Q.I.C.Cheese Steak
The PAXWO: Nature Boy® and 2.0 (Butcher), Churchlady®, Roo®, Cheese Steak®® (YHC) Runners: Roadtrip, Pet Stain, Whisper®
Workout Date05/19/2018
A.O. Pitchfork

YHC researched the F3 Exercises web page for routines worthy of those who chose to post at Pitchfork instead of the F3 Columbia Mud Run or GCSO W.A.R. Fund 5k.  Found one, the Nolan Richardson partner routine aka “40 minutes of Hell…”  (Glad the Burpees were first!)

Weather: 70 degrees and intermittent light spit

Mission: nailed

Disclaimer: bailed (no FNGs)

Warm Up:

Church Lady Lap (not necessary—he was on time!)

Windmills x25 IC/DC

Hillbillies x25 IC/DC

American Hammers x25 IC/DC

Arm Rolls (forward and backward until Q was smoked)



Nolan Richardson Partner Routine: Partner 1 performs each exercise denoted below as Partner 2 backpedals 25 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1 Burpees (150), Squats (300), BBSU (150), Dips (300) . . . upgraded from Little Baby Arm Circles, Merkins (150), and Imperial Walkers (300)

Tire flip-a-rama – each PAX completed ~15 flips

Bearmuda Triangle (three paint can lids placed ~15 yards apart)

Station 1 – One burpee, bear craw to next marker

Station 2 – Two burpees, bear craw to next marker

Station 3 – three burpees, bear craw back to beginning

Mary: (all 25x/DC/IC) . . . Flutters, Air Humpers, Monkey Humpers x25

Announcements/Prayer Requests:

Mud Run photo: Congrats to our brothers who posted at the Mud Run!  (Looks like they may have won something)

Nature Boy: F3Wilson(?) – Mark Smith (chemo)

Cheese Steak: mother (dementia, in-home hospice)

SYITG . . . Cheese Steak out

Wait, Was That Drizzle or Somebody’s Sweat?

Q.I.C.Cheese Steak
The PAXEasy Bake, Mint Julip*, Look Out Below, Pythagoras ®*, Deflated ®, Cocoon, Roadtrip, Whisper ®**, Nature Boy ®, Cheese Steak ®®
Workout Date04/07/2018
A.O. Pitchfork

®  Respect       *   check spelling in PAX list      ** not on PAX list

55 degrees, light drizzle, #MIDWIFE NOISES minimal.

F3 Mission . . . accomplished

Disclaimer . . . disclaimed (no FNGs)

As promised, accommodation was given to PAX who posted for Short Barrel’s upper body beat down yesterday at PF.  Same were permitted to allow arms to hang limply at their sides during laps as well as core and lower body evolutions.  (They were really easy to pick out, and fun to watch.)

All exercises DC, IC unless otherwise specified

Warm up:

Churchlady Lap . . . mojo worked . . . sort of . . . bagged a Nature Boy instead of a Churchlady.

Partial audible counts—PAC  (last 5 reps with Q & PAX silent … then PAX announce HALT in unison … 5 Burpee penalty for #WHISKEY DICKING – see F3 Lexicon)

Side Straddle Hops     15 PAC

Hill Billies                   15 PAC

Monkey Humpers       15 PAC

Limited success! . . . no penalties assessed for extraneous movement at the finish, however, Cheese Steak wasn’t sure all PAX definitively announced HALT.  This will need more work.

Shoulder rolls              Q directed


Moseyed to shed for CMU issuance, then back to covered walkway for THE BEAST (6 movements, 6 reps, 6 repeatos)

1 Squat w/coupon – SC

2 BBSU w/ coupon – SC

3 Merkins – SC

4 Plank Jacks

5 Dips

6 lap

(Al Gore or Plank when finished)


Global Warming (circle)

  • Al Gore with PAX shuffling in a circle
  • Q calls PAX number
  • PAX calls out exercise and # of reps
  • Recover
  • RnR*, opposite direction

*Rinse and Repeat (not Rest and Relaxation)



  • 15 Curls, bottom half
  • 15 Curls, top half
  • 15 Curls, combined
  • 15 Overhead press
  • 15 BBSU
  • Block Pull Squat (partner) . . . 30 secs, RandR
  • Derkins, deconstructed – Q called

Returned CMUs and moseyed to front lot covered sidewalk


  • LBSUs 50 OYO
  • Air Humpers 25

Announcements / Prayer Requests:

4/17 FIA convergence, Golden Strip

4/28 FIA convergence, The Station

May 19 . . . W.A.R. Fund 5k

May 19-20 . . . Columbia South Carolina USMC Ultimate Challenge Mud Run 2018

F3 Lexicon acronym of the day: #ABH

MJ: remember to pray for Andrew Brunson, American missionary/pastor imprisoned in Turkey.

MJ: son of Tarah and Eric O’Sullivan (F3MyLittleBrony), Drake—diagnosed with an extremely rare metabolic disease.  Family has related medical and financial needs.  BOLO for upcoming fundraiser/benefit, perhaps in June, $15-20 pp, proceeds to Drake Rayden Foundation.

Note to MJ: if you’re looking for a silent auction item, just learned the jockstrap used by Russell Crowe in the movie ‘Gladiator’ is on the chopping block!

NB: family friend, Mark Smith (F3, Summerville—believer) recovering from medical event and is doing well after successful surgery.  Prayer requested for good pathology report and chemo treatment.

NB: praise for answered prayer regarding a work situation.

P: Elaina(?) Brewington, cancer. Also for his daughter, Keyana

CS: 90-yr-old mother with dementia continuing to decline

Route 66 Deconstruction Zone

Q.I.C.Cheese Steak
The PAXPinetar, Hope Solo*, Soccer Mom, Erector, Wuerffel*, Lt. Dangle, Whisper, Coxswain, Ron Swanson, Cyclone, Churchlady, Cheese Steak, Live PD, Jenner.
Workout Date03/27/2018
A.O. Pitchfork

Disclaimer:    No FNGs

Mission:         Nailed it

Weather:        49 degrees and clear

Four PAX back from P200 joined ten others in saying NO to the fartsack!  As a reward all were treated to a Cheese Steak Special.

Warm Up

  • Church Lady Lap . . . the mojo worked again!
  • SSHs                  20 IC  . . . second 10 silent with threat of 5 Burpee penalty . . .PAX nailed the HALT in unison!
  • Carioca             two opposing chorus lines moved laterally, one light post and back.
  • Groiners             10 IC SC
  • Nancy Kerrigans

The Thang

Moseyed to covered sidewalk @ bus loop

  • Escalator – IC
    • BBSU                         5 OYO
    • Merkins                  10 OYO
    • Bobby Hurleys    15 OYO
    • Reverse Lunges 20 OYO (10 each leg)
    • LBSUs                     25 OYO
    • Squats                    30 IC (15 DC)

Moseyed to end of back driveway to begin Route 66 (with Detours . . . stations were overhead light posts through adjacent subdivision)

Route 66 PAX select lane of travel
Station (light post) Left Lane Center Lane Right Lane
1 1 2 1
2 2 3 2
3 3 4 2
4 4 5 3
5 5 6 3
6 6 6 4
7 7 6 3
8 8 5 3
9 9 4 2
10 10 3 2
11 11 2 1
Total Burpees 66 46 26

Mosey to shed for blocks

  • Block on curb – dips
    • 5 IC (deconstruct last)
    • Rince and repeat
  • Block on curb – Derkins from top of block
    • 5 IC (deconstruct last)
    • R&R
  • BBSU w/ toes in block
    • 10 IC
    • R&R
  • Al Gore (w/ coupon) 30 sec, R&R
  • Opposing Partner Chair (holding coupon between) 30 sec, R&R

Mosey back for Mary

  • Howling Monkeys—staggered reps of 10 OYO, even/odd PAX, R&R



Whisper, Soccer Mom, Pine Tar, Jenner back from P200 were acknowledged by presidential quotation (since a presidential citation wasn’t readily available):

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. [emphasis added]

Theodore Roosevelt

May 19 . . . W.A.R. Fund 5k

May 19-20 Columbia South Carolina USMC Ultimate Challenge Mud Run 2018

Prayer Requests:

American Missionary Pastor Andrew C. Brunson, imprisoned in Turkey

Pinetar’s Aunt Janet, testing for abdominal mass

Wuerffel (correct spelling) requested prayer for his brother and sister-in-law . . . high risk pregnancy

Churchlady’s friend Roxanne battling late stage cancer.



The Palmetto 2

Q.I.C.Cheese Steak
The PAXChurch Lady
Workout Date03/24/2018
A.O. Pitchfork

With everyone at Palmetto 200 or fartsacking, YHC began solo evolutions at 0600 sharp beginning with a Church Lady Lap.  And guess who showed up?

Warm Up

  • Church Lady Lap (mojo worked!!!)
  • Moseyed to covered walk at front entrance
  • Groiners                      10 IC
  • Carioca                        full length of covered walk and back
  • Finkle Swings           15 IC (each leg)
  • Nancy Kerrigans     Q called . . . fwd/bkwd, switch legs
  • Goofball 25                OYO (that felt stupid, probably looked worse)

The Thang

  • Lap around the parking lot
  • Dips to burn (AMRAP) followed by 3 sets of ten IC
  • Merkins to burn (AMRAP) followed by 3 sets of ten IC
  • Bulgarian Squats     10 IC 2x
  • Lap around the parking lot
  • Reverse Lunges       15 IC each leg
  • BBSU                              10 OYO x3
  • Bobby Hurleys           10 IC
  • Lap around the parking lot
  • Al Gore                           30 sec x2
  • Burpees                         10 OYO
  • Merkins DC                  10 Q called
  • Monkey Humpers     25 IC
  • Hillbillies                        25 IC


  • Dips, Deconstructed    AMRAP
  • More Al Gore                   30 sec
  • Plank Jacks                       IC x 25
  • Monkey Humpers          IC x 20


#Group prayed for Church Lady’s friend Roxanne (chemo) and Cheese Steak’s friend Kevin for #FAITH

Cyclone Against the Wind

Q.I.C.Cheese Steak
The PAXPeekaboo, Cyclone, Sticky Willy, Ron Swanson, YHC
Workout Date03/22/2018
A.O. Golden Strip

#Clown Car arrived carrying 3 PAX along with remote direction from Site Q F3Benign

YHC volunteered to deliver the F3 mission and disclaimer.  By then, it was too late to stop.


  • SSH IC x25
  • IW IC x25
  • Shoulder rotations
  • OH Claps IC x25
  • mosey around the lot, then over to benches

The Thang

  • Dips AMRAP
  • Dips x10
  • Dips x10
  • Dips x5
  • Bulgarian Squats x10 (each leg)
  • Moseyed to shed for CMU
  • Moseyed to base of hill for coupon work
  • Hodor x10 OYO
  • Overhead Press x15 IC
  • Overhead Press x10 IC
  • Overhead Press x5 IC
  • Al Gore Squats x 10 (two sets)
  • Colt 45 IC
  • BBSU w/toes in block x15
  • Derkins x10 OYO
  • Merkins on block x10 OYO
  • Vertical lifts from squat IC x20
  • Moseyed to return CMUs and back to hill
  • Backward chorus line, arm-in-arm, up the hill
  • Merkins x10 OYO
  • BBSU x10 OYO
  • Moseyed to bottom of hill
  • Burpees x10 OYO
  • Moseyed back to assembly area


  • Boat and Canoe
  • Plank


SW asked for prayer for an OP medical procedure tomorrow.

PAX were also reminded to remember their brothers away at the P200 . . . for safety, endurance, and a good outcome.

Special thanks to Cyclone who ran down YHC’s six protector as the wind was kicking up near the end of the workout.  Imagine that, a Cyclone making up for a rogue wind!

Deflowered . . . ITG

Q.I.C.Cheese Steak (VQ)
The PAXBenign, Mint Julip, Lt. Dangle, Nature Boy, Live PD, Flo, Butterbean, Whisper, YHC
Workout Date03/17/2018
A.O. Pitchfork

Mission: Cheese Steak reminded by PAX  that the F3 mission is NOT to plant, grow and serve workout groups for small men, but small workout groups for men . . .  (Got it!)

Weather:             Partly cloudy, 50 degrees.

Disclaimer:          No FNGs

Warm Up:

  • Church Lady Lap around the parking lot (but Church Lady was a no show . . . fartsack?)
  • Abe Quixotes 15 IC     (intermediate windmill)
  • Dutch Skate . . . width of front lot and back
  • Shoulder rolls . . . forward and reverse
  • Monkey Humpers 15 IC

The Thang:

The Honeymoon ended quickly after the warmup as PAX was herded TYG to a remote spot for introduction, some for the first time, to the Chumbaburpee!

  • Chumbaburpee . . .(SSH’s and burpees . . . 3.5+ minutes of SSH’s interrupted by 31 burpees as dictated by the lyrics of Tubthumping)
  • Bernie Sanders, Locked Arm (at the hill) – 5 reps
  • Wooly Worms at swings – 10 OYO while remainder of PAX planked

Moseyed to benches at main entrance

  • Dips                 AMRAP OYO
  • Dips                 (3 sets of 5 IC)
  • Bulgarian Squats (2 set of 5 IC for each leg)
  • Plank Jacks                 15 IC

Big Sexy . . . Obligatory F3 disclaimer delivered : “Never look another PAX member in the eye during any of the following exercises.”

  • Pickle Pounder 15 IC
  • Monkey Humper 15 IC
  • Air humper 15 IC

Moseyed to the bus loop shed for partner fun with cinderblocks

  • Hodor 50 reps per two-man team OYO
  • BBSU 20 IC (PARTNERS opposing  with toes in block)
  • Bears and blocks across width of track while partner Lunge Walks . . . flapjack
  • Colt 45 (PARTNER) . . . 15/15/15 OYO
  • Overhead Presses (PARTNER) . . . 25 each OYO

Moseyed to flags


  • Boat / Canoe
  • Plank Jacks 25 IC


From several PAX . . . time to get ready for the P200 (The 2018 Palmetto 200?)

Flo . . . Tuesday’s Q at Tuesday, Golden Strip will be mostly upper body

Mint Julip . . . asked continued prayer for Missionary Andrew Brunson, imprisoned in Turkey

Lt. Dangle . . . requested prayer for My Two Dads who was sworn into the Air Force the other day.

Nature Boy . . . requested prayer for a work-related issue.

Dividing and Conquering

Q.I.C.Church Lady (Boot Camp)
The PAXUgga-6 & 2.0, Chompers (visiting from Savannah), Cheese Steak, Nature Boy, NYOPT (Name Your Own Price Tool), Road Trip, Benign, Pet Stain, Whisper, Lt. Dangle, LOB (Look Out Below), Hot 4 Teacher, and one (herein nameless) canine rucker with 4 legs.
Workout Date03/10/2018
A.O. Pitchfork

Disclaimer:          No FNG’s

Mission:               Cheese Steak, practicing for next week, delivered the F3 mission . . . sort of.

Weather:             Mid-40s and clear

A total of 14 PAX launched three separate attacks into the gloom, five at Boot Camp, five who ran (but in the right direction), and four (who oddly enough had 10 legs between them) rucked.

Warm Up:

SSH’s x 25

Hillbillies x 25

The Thang:

PAX moseyed to the track for ten (10) laps, each separated by 100 reps of the following:

Air Presses, Merkins,  LBC’s, Squats, Big Boys, Dips, Lunges, Flutter Kicks, Air Humpers, and American Hammers

Runners ran and ruckers rucked


Mary was dissed due to lack of time remaining.


Cheese Steak’s VQ @ PF next Saturday, March 17

Squid and NYOPT entered as part of a 4-man relay team for an adventure race next weekend (The Palmetto Swamp Fox Adventure Race) Racers will be required to plot UTM COORDINATES (orienteering) to locate check points while KAYAKING/PADDLING (8 miles), MOUNTAIN BIKING (30-45 miles), and TREKKING (10-15 Miles).  More info at

Whisper requested prayer for Hulk Smash as he continues recovery

Church Lady asked for prayer for the family of a friend, Jeffrey Breitenfeld who was found inside his St. Louis home, the apparent victim of a homicide.

Church Lady also asked PAX to continue to pray for his friend Roxanne who has been battling stage four pancreatic cancer.

Whisper led in prayer.