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

Block Day

Q.I.C.Iceman
The PAXWaxOn, Emeril, No Bars, Kindergarten Cop, House, Perry Mason, Courtesy Flush, Baby Groot, Bob Barker, iTunes, Grrrr, Zipline, Homer Simpson, SA (strings attached), Wilson, Training Wheels, The Muff, Iceman
Workout Date05/01/2018
A.O. The Station

18 men planted the virtual #shovelflag at #TheStation on a perfect morning for a workout. Some posted probably to see what the chatter on twitter was about….


and then @Flay got in that act (thought he might grace us with his presence in Greer, or not)…


The Thang:

Warmup
SSH x25 – @TrainingWheels comes in on #2wheels
Tempo Merkins x10
Squats x10

Mosey to the corner of Jason and Hwy 14 for American Hammers x15
Mosey on to MUMC where we grab 2 cinder blocks and line up for an #IndianRun #doubleapplesauce style. Block starts at the front and is passed back. Once at the end of the line, the last guy runs the block to the front. Rinse and repeat up Church St, Left on Miller, then mosey across the intersection to GFB.

Staying in your groups from the #IndianRun, #JoeHendrix up the steps then #crabwalk down. #Bombjacks, waiting on everyone to finish. Rinse and repeat, then back across the street to Miller St.

Line up for the same #IndianRun, straight across Church St then stopping at W Arlington Ave. We changed the #IR to guy at the front drops and does 5 squat thrusts then runs to the front of the line, rinse and repeat (this could be tweaked to flow more smoothly)….

We run this #IR back to MUMC and we partner up (1 block per team).
P1 – bear crawl out and back (20 yds)
P2 – squat thrusts
flapjack then rinse and repeat
Set 2
P1 – lunge walk out and back
P2 – curls
flapjack and rinse and repeat

Put the blocks up and mosey back to the start point for 3 mins of Mary
Back scratchers x15
Plank variations for 90 secs

COT/BOM

Naked Moleskin:
– The #IR’s were a hit until the last leg #Qfail We’ll see them again, with the necessary adjustments…
– Good to see @SA out again, even if he did try to rush Mary at the end

Announcements
– Greer Family Fest this Saturday

Prayers
– Hylton family

See ya in the #gloom….

Iceman

It’s All Ball Bearings These Days

Q.I.C.Iceman
The PAXBubba Gump, HoosierDaddy, PETA, Hot'nReady, Three Buck Chuck, Crash (WD), Hootie, Squints, Sherpa, Change Order, Junk Bond, Spring Break, Iceman
Workout Date03/15/2018
A.O. Main Thang

13 men planted the #shovelflag at the #MaintThang, premiere AO in the upstate (sorry #TheStation guys). @DoubleWindsor had something come up so I grabbed the Q. I’ve been on the DL so put together a workout that was close to a 0.0 (just a little jogging involved).

The Thang:

Warmup
SSH x20 just for @Houdini but he didn’t show
Tempo Merkins x10
Squats x15

Mosey to the parking lot at end of the Peace Center (by the intersection of River and Broad)…
Partner up for a #LazyDora
P1 – exercise while P2 holds a static exercise. #Flapjack as needed until required reps are hit.
Merkins x50 / plank
Oblique LBC’s x100 / 6″
Side Lunge x150 / people’s chair

Mosey up River St, right on Court St to the alley between Grace Church and the Westin parking deck.
Line up on the wall for #PeoplesIndianRun
Everyone assumes #peopleschair, person on the end drops and does 5 merkins, then bear crawls to the front of the line. We did this 2 times and both times @Crash burned holes in my face with his obvious disdain #crowdpleaser

Mosey up to McBee, then right on Main down to the steps behind the Peace Center for #LazyDora – part deaux
P1 – exercise while P2 holds a static exercise. #Flapjack as needed until required reps are hit.
Back scratcher’s x150 / people’s chair
Squats x100 / Al Gore
Supine pullups x50 / plank

Once everyone was done, mosey up the steps and back to the flag.

Last thing to cover – 7’s
Derkins and American Hammers, bear crawling between benches #crowdpleaserNo2

No time for Mary but we got plenty of core

COT/BOM

Naked Moleskin:
– That workout was put together rather quickly but was a tough one.
– Never seen @Crash respond that way to an exercise. He clearly misses @Caviar….
– @Hot’NReady was in #beastmode with his #weightvest on #sorrynotsorry about all the leg work
– And by @Sherpa’s reaction (and my own legs), that was tough on the quads….

Announcements
– Reminder of several running workouts in the area – Ring Of Fire (Wed at 0515 – launch from Downtown Starbucks) and Beastside (Wed at 0515 at Eastside High). Also a hill workout on Mondays and longer runs on Sundays (both downtown)

Prayers
– @Squints and the family travel to CA for a junior ski tournament (yes, I thought @Squints as too old for this as well)
– @AlpoHugs
– @Iceman’s friend’s Mom battling cancer

See ya in the gloom….

Tabata Time

Q.I.C.Iceman
The PAXWilson (WD), Training Wheels, iTunes, Grrr, Courtesy Flush, Zipline, No Bars, House, Baby Groot, Spandex, Iceman
Workout Date03/06/2018
A.O. The Station

11 men posted in the windy, rainy #gloom this morning at #TheStation.

@PerryMason sent out the #Batsignal last night needing guys to Q. With rain forecasted and me still nursing a groin injury, the groundwork was laid for a #Tabata workout.

The Thang
Mosey to the picnic shelter for warmup
SSH x20
Squats x15
Enough of that as we have a lot of work to cover in the remaining 40 mins.

Tabata (20 seconds of work : 10 seconds of rest)
Set 1
Derkins / rest
Merkins / rest
Diamond merkins / rest
Wide merkins / rest
Plank jacks / rest
Chilcutt / rest
Chilcut (right arm high) / rest
Chilcut (left arm high) / rest

Set 2
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest

I hear a train!!! 10 bombjacks
Set 3
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest
LBC’s / rest
Back scratchers / rest

Set 4
Diamond merkins / rest
Derkins / rest
Wide merkins / rest
Merkins / rest
Plank (right leg off the ground) / rest
Plank (left leg off the ground) / rest
Plank (right knee to right elbow) / rest
Plank (left knee to left elbow) /rest

I hear a train!!! 10 bombjacks

Set 5
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest
Sumo Squat / rest
Reg Squat / rest
Skiier Squat / rest
Side Squat / rest

Set 6
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest
Dips / rest
Hold dip in up (or down position) / rest

Just enough time for 5 MOM

COT/BOM

Naked Moleskin:
– Thankful the guys indulged me on the #tabata workout.
– However, they weren’t happy with the #merkinmedley (That second set of merkins smoked me)
– Apparently, 0.0 workouts are all the rage now ; )
– #Mumblechatter was good this morning. @Grrr stirring up $hi&

Announcements
– P200 coming up soon. @F3SwampRabbit has teams running and rucking!!

Prayers
– @Wilson’s Step Mother
– Girl from Greer High (Cheyenne) at MUSC

See ya in the gloom…..

Iceman

Dora Corners

Q.I.C.Iceman
The PAXFNG David E - Zipline, Courtesy Flush, Grrr, Wilson, Kindergarten Cop, Spandex, Wally, iTunes, Almond Joy, House, Training Wheels, Perry Mason, Iceman
Workout Date02/06/2018
A.O. The Station

13 men planted the newly recovered #GhostFlag at #TheStation for their regularly scheduled Tues #downPAINment.
We waited an extra minute for a couple who #HC’d Monday but alas, they didn’t make it (you know who you are)….

Warmup
SSH x20
@AlmondJoy and @TrainingWheels joined us
Bombjacks x5
Lunges x10 (ea leg)
Imperial Walkers x15
Merkins x20
Plank Jacks x25
Squats x30

Mosey towards the Church, stopping at the Corner of Jason and Hwy 14 for 25 American Hammers
Mosey on to the Church, partner up and grab 1 block per team for Dora Corners
Corner 1 – 100 merkins (on the block)
P1 – merkins
P2 – plank
switch as often as needed until 100 merkins are completed

Corner 2 – 150 squats
P1 – squats
P2 – Al gore

Corner 3 – 200 curls
P1 – curls
P2 – reverse plank on curb

Corner 4 – 250 flutters
P1 – flutters
P2 – 6″

Those who finished early started back with 100 merkins

Mosey to corner of Jason and Cannon for 25 American Hammers
Continue Mosey to Corner of Poinsett and Cannon
Bombjacks x10
Lunges x16 (Bulgarian split squats)
Imperial Walkers x20
Merkins x25 (derkins)
Plank Jacks x30
Sumo Squats x35

Mosey back to the circle for 5MOM (dealer’s choice).

COT/BOM

Naked Moleskin:
– #Mumblechatter was high this morning, even without the 2 #fartsackers
– Tclaps to FNG Zipline who came out on his own. We thought @Wilson had headlocked him but that was #fakenews
– I think that workout was a keeper – cross between Lazy Dora and 4 Corners
– Hoped @WaxOn would be there this morning with the sweet trophy from the 5yr Convergence. You should put that on a chain and wear it like the #TurnoverChain, made popular by The U

Prayer Requests
– All those dealing with the Flu
– @PerryMasons’ MIL
– @KC’s friends who lost unborn child

See ya in the gloom…

Ice

F3 SwampRabbit 5 Year Anniversary/Convergence **PREBLAST**

Q.I.C.Latka and Flay
The PAXEveryone
Workout Date02/03/2018
A.O. Main Thang

Latka and Flay have put together quite the #beatdown for the 5yr Anniversary #Convergence. That’s right, it’s been 5 years of F3 in the upstate. So while it’s flown by, it’s changed many a life for the better. Unless you’re sick or out of town, we expect to see you at Legacy Park (original Saturday AO) for this event. We might even get to see Hall and Oates aka Hootie and Houdini on a Saturday. And Rumor has it, One Direction and Wi-Fi will be there.

When – 2/3/18
Where – Legacy Park – 336 Rocky Slope Rd, Greenville SC
Time – 0700

The skinny…

This will be a workout that pitts AO against AO. So it’s imperative that you headlock guys from your AO and show up.

Shovel Flags / Starting Point

(1) Playground Station – Elevens – Big Boy Sit Ups and Dips.

(2) Bottom of One D’s Hill Station – Jack Webb (Merkins & Air Presses at a 1 to 4 ratio) up to 5×20, and back down the ladder.

(3) Top of One D’s Hill Station – Dan Taylor (Squats & Lunges at a 1 to 4 ratio) up to 5×20, and back down the ladder.

(4) The Beast (666) Station – Start on the walking trail, run up hill across the grass field stopping at each of three large trees for 6 Burpees at each tree. Continue up hill, touching the walking trail at the top of the hill (next to volleyball court), then continue back down hill, stopping at each of three large trees for 6 Burpees at each tree. Finish back at the walking trail where you started.

(5) Lake Station – Partner Carry, switching with your partner as often as you’d like. Each two-person team completes one lap around the lake.

Ground rules:

Each team must carry three 30-pound(ish) coupons between stations. Rotate amongst team members. Drop them once you get to the station (you do not need to complete the station exercises carrying your coupon)
• Everyone on the team must complete the specified exercises at each station before the team moves on to the next station. Stay together.
• Faster/stronger pax may complete unfinished reps for other team members, as needed, to move team to next station.
• Each team leader will draw a number from a hat to determine which station their team will start from. Then each team moves chronologically through the numbered stations (when you finish station 5, you go to station 1).
• One-hour time limit.
Winning team will be the one that completes the most stations / laps. Tiebreaker goes to the team with the most/heaviest total coupons.

2 last requests:

• Headlock 2 guys you haven’t seen in a while and bring them to this workout. We’ll all be better for it.
• Bring those shovel flags!!!!

C ya in the gloom on 2/3.

Iceman

3rd Annual Deuceable **PREBLAST**

Q.I.C.Houdini and Hootie
The PAXEveryone
Workout Date12/15/2017
A.O. Main Thang

2017 Crucible Christmas Party goers:

My how things change in just under a year. Blue has moved on to paying for exercise with the Chodefit crowd, slinging mad weights and high-fiving the bros. Sponge, welp not sure where he escaped to, but rumor on the street is that he liked the Netflix hit series Orange is the New Black so much he swapped out the F3 mudgear for Orangetheory aerobics off Woodruff. The Creepy Uncle has completely run off his partner, probably because he ruined their championship effort in 2016 & possibly “The Knuckler” image posted of his race-day tights.

Regardless of inevitable change in the F3 family, when it’s time for the Deuceable10K nobody’s leaving. Nobody’s walking out on this fun, old-fashioned family Christmas Crucible. No, no. We’re all in this together. This is a full-blown, four-alarm holiday emergency here. We’re gonna press on, and we’re gonna have the hap, hap, happiest Christmas since season 1 Episode 12 of Growing Pains when the Seaver family prepares for Christmas & one of Bartman’s patients contemplates suicide by jumping down the Seaver chimney, but is saved.

The Detaints:
Friday, December 15th 2017 at 5:00AM
Cleveland Park, Zoo parking lot
10K (roughly 6 miles, for the layman)
Format: Partner Up, pain stations every mile (or as the #ACES group calls it, EFFORT STATIONS™)

The Duece is loose

BYE FELICIA!!