Quality Trumps Quantity

Q.I.C.Iceman
The PAXLeVar, Emeril, Stripes, Waxon (WD), No Bars, Perry Mason, Courtesy Flush, Grrrr, Gollum, Playdoh, Iceman
Workout Date11/06/2018
A.O. The Station

#Yoleven men defied #Cantore to post at #TheStation.

The Thang
Warmup
Burpees x6 (one legged)
Lunges x10
Imperial Walkers x16
Merkins x20
Plank shoulder touches x26

Mosey up Jason St, Right on Cannon and down to the Gazebo
5 pullups – slow count on the negative
10 merkins – slow count
15 squats – 5 narrow/5 regular/ 5 wide (slow count)
20 freddy mercury’s – slow count
Plank for 1 min
Repeato

Mosey to the picnic shelter
10 split squats – slow count
15 dips – slow count
15 bench press -slow count
core work
take a lap around the circle
repeato
take a lap

Mosey to the back of City Hall
People’s chair x60 secs
Plank shoulder touches (with feet on wall) x20
Little baby squat jumps x20
core work
Repeato

South Cackalacky RR

COT/BOM

Naked Moleskin:
– Rain wasn’t too bad (intermittent) but numbers were low…..
– On election day, I wanted to focus on Quality over Quantity – as our long lost friend @BlueHawaii used to say – “do it wrong, do it long”

Prayers
– @CourtesyFlush’s brother
– Greer High coach
– @SA with wrist injury

Announcements
– Working on plans for our own Toys For Tots toy drive /convergence (will be in Nov)
– Deuceable is 12/21 (I think)…..

See ya in the gloom….

Iceman

You Won’t Melt

Q.I.C.Iceman
The PAXLt Sunshine, Stripes, Kindergarten Cop, Perry Mason, Grrrr, WaxOn, Wally, Bed Bug, Levar, Iceman
Workout Date10/11/2018
A.O. The Station

10 men defied #Cantore to post at #TheStation in blustery conditions.

The Thang
Warmup
SSH x20
Merkins x10 (slow count)
Squats x13

Cue the #ladyinthephone for #Tabata
30 secs of work followed by 10 secs of rest
12 exercises (mix of upper body, lower body and core)
4 rounds
5MOM between rounds 2 and 3

BOM/COT

Naked Moleskin
– Tabata has always been a sneaky tough workout
– Grr was really thirsty this morning #multipletripstothewaterfountain
– KC does everything real fast…..and I mean EV.RY.THING #TMI
– Alfred was #MIA

Announcements
– Mallwalker Challenge this Sat at Haywood Mall – 0630 launch

Prayers
– All those impacted by Hurricane Michael
– Greer AD battling cancer

Gas Chamber

Q.I.C.Iceman
The PAXLt Dangle, Live PD, Peekaboo, Road Trip, My 2 Dads, Whisper (WD), Church Lady, Mint Julio, Mayo, Tollbooth, Iceman
Workout Date10/02/2018
A.O. Pitchfork

11 Jabronies posted at #PitchFork for a cinderblock beatdown.

The Thang
Warmup
SSH x20
@ChurchLady appears from the #gloom
Tempo Merkins x10
Tempo Squats x15
@LivePD arrives

Line up with back to the cross walk. @PineTar said we have to do burpees as penalty for delinquent #backblasts. I don’t particularly care for burpees so we tweaked it a bit.
Burpee broad jump out ~20yds, 10 hand release merkins, Burpee broad jump back #crowdpleaserNo1

Mosey to the shed, partner up and grab a block (1 per team)
Catch Me If You Can (block style)
P1 – Walk with block overhead
P2 – 5 tempo merkins then sprint to catch partner
Walk counter clockwise around the loop, trading off, then stop at the basketball court for…..

Lazy Dora
Exercise 1 – 60 curls (with block)
P1 curls
P2 reverse plank
flapjack until all reps are done
Exercise 2 – 80 merkins (on the block)
P1 – merkins
P2 – plank
Exercise 3 – 100 flutters (dc) (with block)
P1 – flutters
P2 – 6″
Exercise 4 – 80 squats (with block)
P1 – squats
P2 – people’s chair
Exercise 5 – 60 overhead press
P1 – overhead press
P2 – balls to the wall

Catch Me If You Can (clockwise), back to the shed

Exercise 1
60 curls (with block)
P1 curls
P2 reverse plank
Exercise 2
40 man makers (with block) #crowdpleaserNo2
P1 – man makers
P2 -plank

Put the blocks up and mosey back to the shovelflag…..

Triple Nickel (with sprints)
Set 1
5 narrow squats, 5 normal squats, 5 sumo squats…….sprint 30yds and back the repeato the exercise
Set 2
5 diamond merkins, 5 normal, 5 wide………sprint out and back then repeato the exercise
Set 3
5 dollys, 5 dollys at 45*, 5 rosalitas……sprint, repeato the exercise

Circle up for 3 MOM
Tempo American Hammers x10
One legged flutters x10 (ea leg)
Pete Chilcutt

COT/BOM

Naked Moleskin
– @Whisper still wears khaki shorts
– @MintJulio’s hair was perfect post workout
– I caught @My2Dad’s flexing his biceps when he thought @RoadTrip was looking at him
– @ChurchLady wasn’t last to the workout this morning but did take him all of the SSH to get his gloves on
– We renamed the basketball court #GasChamber after someone dropped a nuclear grade cropdust bomb. @Dangle blamed @LivePD since he left early
– @PineTar was “conveniently” absent for the backblast penalty….

Prayers
– @PineTar’s sister
– @ChurhLady’s friend Chris Cogdill’s daughter died unexpectedly

See ya in the gloom…..

Block Party

Q.I.C.Iceman
The PAXBenign, Elmer, WiFi (WD), Cocoon, Beamer, Zebco, Sling Blade, NYOPT, Cyclone, Bernie, Sticky Willy, Ron Swanson, Iceman
Workout Date09/18/2018
A.O. Golden Strip

13 men posted at #GoldenStrip for their Tuesday #downPAINment. YHC saw the #batsignal from @NYOPT on Monday needing to fill some Q slots. So jumped at the chance and put together a workout….

The Thang:
Warmup
SSH x20
Tempo merkins x10, plank until the site Q made it to the circle
Tempo squats x13 – @Elmer joined us
Bombjacks x10 OYO

Line up for an Indian Run
1st two guys in the line step to the side for 10 bombjacks, then sprint to catch the back of the line.
Make our way out of the parking lot, Right on Holland, right into the bus staging area and down to the shed

Partner up and everyone grab a block for Dora
P1 – farmer’s carry both blocks out and back (approx. 80 yds, round trip)
P2 – exercise
Hand release merkins x75
Skier squats x150
Mtn Climbers x225 (dc)

Little bit of core work then on to the next phase, with blocks

Burpee Builder (using the bus loop)
Corner 1 – 10 merkins (on the block)
Corner 2 – 10 donkey kicks (on the block)
Corner 3 – 10 squats (with the block)
Chest press until everyone is finished

Burpee Builder Part Deaux (correctly predicted by @Zebco)
Corner 1 – 10 merkins
Corner 2 – 10 merkins, 10 donkey kicks
Corner 3 – 10 merkins, 10 donkey kicks, 10 squats
Chest press until everyone is finished

Not done with the block yet!!
Bermuda Triangle
7 curls from the bottom to half way
7 curls from the top to half way
7 curls full range

20 big boy sit ups – courtesy @NYOPT

Bermuda Triangle – 2nd set

Flutters – courtesy @Zebco

Bermuda Triangle – 3rd set

Put the blocks back and mosey to the circle

1MOM
Tempo American Hammers x10

COT/BOM

Naked Moleskin
– Thought the site Q had gone #refusenik on me and then he showed up mid way through the warmup.
– The blocks never disappoint
– We found @Zebco’s #wheelhouse. He crushed the burpee builders. Oh, and he signed up for his #VQ this Thursday. Come out and support him
– @SlingBlade is out busting his hump at 15 years old. Impressive to say the least. I’m sure those other prep wrestlers don’t have a chance!

Announcements
– If you like running and beer, see @Elmer. He’s got a race for you

Prayers
– @Elmer’s friend battling cancer.
– All those impacted by Hurricane Florence. F3 is collecting money and supplies to support those areas hardest hit. Watch Twitter or Facebook on how you can support the relief efforts.

See ya in the gloom….

Iceman

Let’s Party

Q.I.C.Iceman
The PAXCorn, FNG Robert - BagPipes, Inspector Gadget (WD), Slow Pitch, PETA, Squints, Sherpa, Bartman, Libor, Satisfry, Stewie, Rainbow Warrier, Clapper, Hootie, Houdini, Pizza Pizza, Erector, Iceman, Chitty Chitty Bang Bang, Junk Bond, Skyline
Workout Date09/13/2018
A.O. Main Thang

23 Men (including 1 FNG) posted at #MainThang for a birthday celebration.

The Thang
Warmup
SSH x20 just because Dini likes them so much
Tempo Merkins x10, down and hold for 10 sec
Temp0 Squats x15

Mosey to corner of McBee and Spring St and find some wall – funny because almost everyone assumed the “dip” position #pavlovsbell
Jack Webb
Derkins and air presses – 1:4 ratio up to 5:20

Mosey across the street to parking deck and partner up
Catch Me If You Can
Partner 1 – 10 plank shoulder touches, sprint to catch partner
Parnter 2 – backwards run
Flapjack and repeat all.the.way.to.the.top

At the top – Jack the Ripper
Big Boy Sit Ups and Freddy Mercuries – 1:4 ratio up to 5:20

Carioca down the ramps and mosey to the parking deck behind the Poinsett Hotel
Burpee Builder
10 Hand release merkins, run to the next level
10 donkey kicks, run to the next level
10 jump squats, stay put
early finishers worked on core

Burpee Builder part deaux
10 HR merkins, run to the next level
10 HR merkins, 10 donkey kicks, run to the next level
10 HR merkins, 10 donkey kicks, 10 jump squats

Mosey down the steps and back to the Peace Center

3MOM
Single Leg Flutters x10 (ea leg)
Plank for 60 secs

COT/BOM

Naked Moleskin
– Dini had both #cankle sleeves on and was 0 for 2 on suggestions as we ignored Dini’s call for #Dora and #11’s

And then ignored his FNG name suggestion….


– @Slow Pitch is anything but slow. Dude can crank out some reps
– @PETA showed up post warmup, looking and smelling like he never went to bed Wed night
– @Rainbow Warrior looked lost without his Rainbow Twin – Dash
– @HotNReady dodge my Q again!! Seems personal to me…. Seriously, hope you’re shoulder is on the mend…..

Prayers
– @InspectorGadget’s Mother and Brother in Law
– @Squints as he travels back to Colorado
– All the people in the path of Hurricane Florence

See ya in the gloom…..

Iceman

Rock of Ages

Q.I.C.Iceman
The PAXMayo, Butcher, Beamer, Zebco, Elmer, Bernie, Sling Blade, Look Out Below, Cheese Steak, Mint Julio, Whisper, NYOPT, Soccer Mom, Gymboree, Coxswain, Nature Boy, Flo, Iceman
Workout Date07/26/2018
A.O. Golden Strip

18 men ignored the banter between YHC and site Q @NYOPT to post at #GoldenStrip.

The Thang:
Warmup
SSH x23
Tempo Merkins x10 / plank for 30 secs
Bombjacks x10

Mosey to shed, grab a block and partner up for 4 Corner Escalator

Corner 1
P1 – man makers x10
P2 – plank
flapjack

Corner 2
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack

Corner 3
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack
P1 – curls x30
P2 – reverse plank
flapjack

Corner 4
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack
P1 – curls x30
P2 – reverse plank
flapjack
P1 – flutters x40
P2 – 6″ (holding the block)
flapjack

Drop the blocks and head to the hill for a Dora
Exercises:
50 Plank shoulder touches (double count)
100 Sumo squats
150 Oblique Crunches (double count)

Partner runs up the hill – 5 bombjacks

Head back to the other side of the circle to grab our blocks
P1 – derkins (block on the curb)
P2 – other side of the road – Rosalitas
Each partner does 10 reps, animal movement to the other side (bear crawl, duck walk, etc), then 8 reps, then 6…4…2

Put the blocks back and head to the #shovelflags for 1 MOM
Single leg flutters x10 #crowdpleaser

COT/BOM

Naked Moleskin
– @GoldenStrip has the reputation as being #experienced #cultured #older While that may be true, they know how to get after it
– Love the energy that @NYOPT has for leading. #tclaps for stepping up to be Site Q
– My body was sore pretty quickly after that #beatdown. Especially my shoulders….

Announcements
– @GoldenStrip needs guys to step up an lead. Check twitter for available dates
– @Wilson hits #respect soon. To celebrate, guys have arranged for a full blown #DonutRun. 8/3 – 0515 at Starbux Downtown

Prayer Requests
– Andrew Brunson (good news)
– @CheeseSteak’s friend
– @Elmer’s coworker
– @F3Wilson (Summerville)

See ya in the gloom….

Iceman

GCOD is Taken

Q.I.C.Iceman
The PAXBartman, Stewie, Libor, 1040, Flay, Pizza Pizza, Rainbow Dash, Grim Reaper, Spring Break, Rainbow Warrior, Earth Mover, Gasser, Hootie, Weedwacker, Junk Bond, Quickie, Shamwow, Pre-Destiny's Child, Crash (WD), FNG Brian - Skyline, Iceman
Workout Date07/10/2018
A.O. Main Thang

21 dudes and a four legged friend (including 1 FNG) posted at #MainThang for their Tuesday #downPAINment. Was great to see some old faces in the gloom, besides @Flay’s ugly mug…..

The Thang:
Warmup
SSH – predicted by @Gasser
Tempo merkins
IW

Mosey down through the amphitheater and to the Bowater parking garage. Cue the #mumblechatter from @Hootie and @Flay. “It’s not raining”……”why are we in the deck?”…..”it’s so hot in here”…..
Pretty sure I heard some thunder in the distance…….

Escalator
Level 1 – 10 merkins, backwards run up 1 ramp, forward up the other
Level 2 – 10 merkins, 20 squats, run
Level 3 – 10 merkins, 20 squats, 30 air presses, run
Level 4 – 10 merkins, 20 squats, 30 air presses, 40 flutters
@Flay when we were done with the parking deck… Notice the striking resemblance to Nick Cage…

Exit the deck via the steps and across Liberty Bridge, all the while @Hootie was #politicking for a #Liberty500 – no go today Hoot…..Down through Falls Park to Furman College Way at the #MedusaTree

Break up into groups of 5-6 and ascend the hill, stopping at each light on the right for 10 merkins and 10 heels to heaven. Once at the top of the hill, dodge the service vehicle that I didn’t believe was really was trying to access the road we were on #closedcourse #whosdoinggroundsworkat6am

Mosey down the parking lot behind Smoke on the Water for some core work. Continue the mosey behind Marble Slab and Cargo, backwards running up the hill #watchoutforthespeedbumps

Mosey down Main St to the Falls Park entrance for tempo dips – in honor of @Houdini who couldn’t be with us this morning

Cross the road and mosey up Falls Park Dr then right behind Starbux for #4CornerEscalator. Since @Hootie and @Flay didn’t like working out in the deck, we brought the same workout outside.

Corner 1 (beside old Apple Store) – 10 merkins, 20 squats, 30 air presses, 40 flutters
Corner 2 (on Riverwalk, parallel with the steps) – 10 merkins, 20 squats, 30 air presses
Corner 3 (below steps to Lazy Goat) – 10 merkins, 20 squats
Corner 4 (top of steps beside Lazy Goat) – 10 merkins

Back down the steps and across the #BridgeOverTheRiverReedy to grab some rail.

Tempo pullups – hold in the up position

Final push back up the amphitheater steps where @JunkBond took us through 3mins of Mary.

COT/BOM

Naked Moleskin
– Felt like old times out there seeing guys like @PizzaPizza, @Quickie, @Grim, @1040. Also good to see some new ones, like FNG Skyline…. He’s from Cincinnati and told him that “Grilled Cheese on a Donut” was taken….
– @EarthMover’s twitter game was on point Monday night…


– As always, was blast this morning. You men continue to amaze and motivate me.

Prayers
– Our fallen F3brother in Columbia – Zoot
– @Quickie’s wife

See ya in the #gloom (Thursday)……

Iceman

Behold, The Golden Ratio

Q.I.C.Iceman
The PAXBed Bug, Floater, Zip Line, No Bars, Training Wheels, Wally, House, Blue Hawaii, Wilson, Homer, The Muff, Courtesy Flush, Perry Mason, Iceman
Workout Date06/19/2018
A.O. The Station

14 Men posted at #TheStation in 70+ degree temps for a #getyourmindright Tuesday beatdown.

Warmup
SSH x 15
@Homer joined us
BombJacks x10
Lunges x15
@TrainingWheels joined us
Imperial Walkers x20
Merkins x25
Parker Peters x30
Squats x35

Mosey to the bottom of Cannon St, via the path beside the pond

Golden Ratio #1
Jack Webb (merkin/air presses 1:4) up to 5:20 – backwards run up hill to Jason St intersection – Jack Webb up to 10:40 (starting at 6:24) – mosey back down the hill

GR #2
Dan Taylor (squat / lunge 1:4) up to 5:20 – carioca up the hill to Jason St intersection – Dan Taylor up to 10:40 (starting at 6:24) – mosey back down the hill

GR #3
Thor (sit up / american hammer 1:4) up to 5:20 – backwards run up hill to Jason St intersection – Thor up to 10:40 (starting at 6:24)

Mosey to the amphitheater for 11’s
Derkins and sit ups

Mosey to the starting point for 4MOM

COT/BOM

Naked Moleskin
– Been a while since I’ve done any of the #GoldenRatio excercises, so why not do them all!
– June Challenge info – we did a minimum of 135 merkins and 110 situps
– Keep #headlocking as that is the life blood of F3

Announcements
– #Pitchfork hosting the #BrOlympics – details forthcoming (will be a fundraiser for the Drake Rayden foundation)
– Possible #Jackalope in the works too
Prayers
– @PerryMason’s Uncle and Brother

See ya in the gloom…..

Iceman

It’s Still May, Right???

Q.I.C.Iceman
The PAXBlue Hawaii, Beibs, Emeril, WaxOn, Homeward Bound, Training Wheels, Grrr, Perry Mason, Kindergarten Cop, No Bars, Zipline, Almond Joy, Courtesy Flush, The Muff, Iceman, Homer Simpson,
Workout Date05/15/2018
A.O. The Station

16….er…..17 men posted at the Station for a good ol fashioned beatdown. Mostly due to the brutal temps….
Guess mid 50’s and a cool breeze were too much to ask for this morning….

The Thang:
Warmup
SSH x20 – waiting for guys to join the circle
Plank/merkin/plank
Squats x10

Mosey to the Church, partner up and grab 1 block per team (poor @KC got stuck with me)
4 Corner Escalator…..with blocks
Corner 1
P1 10 man makers
P2 plank
flapjack
Corner 2
P1 10 man makers
P2 plank
flapjack
P1 15 lunges
P2 Al Gore
flapjack
Corner 3
P1 10 man makers
P2 plank
flapjack
P1 15 lunges
P2 Al Gore
flapjack
P1 20 curls
P2 reverse plank (on curb)
flapjack
Corner 4
P1 10 man makers
P2 plank
flapjack
P1 15 lunges
P2 Al Gore
flapjack
P1 20 curls
P2 reverse plank (on curb)
flapjack
P1 25 flutters (dlb count)
P2 6″
flapjack
Mosey back to the church parking lot
core excerces while we wait on everyone to return

Mosey left out of the church parking lot, then right on Arlington.

Line up for an Indian Run, taking a right on Cannon then left into the parking lot behind Cannon Centre
P1 People’s Chair
P2 bear crawl out 15 yds / 5 merkins / bear crawl back
flapjack and repeat for a total of 3 rounds

Mosey back up the hill to the circle for Mary
Rosalita
Plank variations
Bombjacks (gotta pay for that train)

COT/BOM

Naked Moleskin
– Pretty simple plan but it’s a guaranteed beatdown – every.single.time
– #Tclaps to @TrainingWheels who not only tracked us down but did the block work solo #beast
– For some reason, @BlueHawaii thought 72* and humid in May was “great weather” #SMH But at least he showed up to the workout
– #Cobains to @KC who had a 230 lb block to carry (YHC)
– #Tclaps to @HomewardBound who said it’s been a year since he posted (and he’s still somehow a #HateHate)
– @Wilson runs a lot, everywhere, all the time

Announcements
– F3SwampRabbit “State of the Union” this Thurs – Mac’s Speedshop 5-7pm

Prayers
– @PerryMason and @NoBars coworkers
– @Beib’s good friend
– @BlueHawaii for upcoming travel

See ya in the gloom…

Iceman

Double Rainbow and Some Blocks

Q.I.C.Iceman
The PAXBartman, Cleveland Steamer, Cooler, Rainbow Dash, Rainbow Warrier, Crash (WD), Gasser, Hootie, Three Buck Chuck, Clapper, Latka, Caviar, Erector,
Workout Date05/08/2018
A.O. Main Thang

16 men posted at #MainThang to see if @Flay posts anymore. My #insideinfo revealed that @Flay has some work related issues keeping him out of the #gloom lately…

The Thang:
Warmup
SSH x25
Tempo merkins x10, low plank/high plank
Squats x10

Oh, looky there….someone left 2 cinder blocks by the steps (insert evil laugh)…..
Line up on Broad St for an #IndianRun (double applesauce style). Block starts at the front and is passed back. Once at the back, that person runs it to the front. We run down Broad, right on Falls St and into the Bowater parking deck.

Partner up for #Catchmeifyoucan
P1 – backwards run
P2 – 5 Bobby Hurley’s
flapjack, all the way to the top of the deck

Once at the top
5/5/5 Larry Craigs/ reg merkins / diamond merkins
10/10/10 Sumo Squats / reg squats / skiier squats
repeato
Mosey down the steps to grab our blocks and head back out to Falls St. Line up to continue the #IR towards #LibertyBridge. Mosey across the bridge and grab a short wall for 7’s
Derkins and Dips
Down the steps and line up for, you guessed it, #IR. Run down the sidewalk (along the river) then right on River St, and right on Broad into the small parking lot below the Peace Center

P1 – People’s Chair
P2 – bear crawl out 15yds, 5 merkins, bear crawl back
Flapjack and repeato until everyone has done 4 rounds

Back in 2 lines. Mosey behind the Peace Center (through the Amphitheater) and across the Bridge Over the River Reedy, left on the side walk, up the steps and left on Main. Mosey back to the front of the PC.

Hootie took us through a couple mins of Mary.

COT/BOM

Naked Moleskin:
– Ever seen a double rainbow before the sun comes up? Me neither but today we saw it!! And they’re related #notreally
– @Crash and @Gasser secretly love cinder blocks. They both crushed the IR’s we did this morning…
– Good to have @Cooler from Charleston join us.

Announcements
– Reminder about the “State of F3SwampRabbit” meeting next week – 5/17 – 5-7 at Mac’s Speed Shop (Greenville Westend)

Prayer Requests
– @SpringBreak’s son
– @BrownLiquor’s family

See ya in the gloom….

Iceman