Ashy Larry’s Birthday Q gave the Dog Pound PAX ‘smoked shoulders’

Q.I.C.Ashy Larry
The PAXSpackler, Honkers, Hacksaw, Kilowatt, Big Ass Fan, JK2, EIEIO, Generic, Double Windsor, Soda, Inspector Gadget, Ashy Larry, FNG- MARTA (Geoff)
Workout Date07/13/2018
A.O. Dog Pound

Ashy Larry brought his Birthday Q to the Dog Pound PAX. It was a shoulder smokefest the PAX won’t soon forget.

Mission Statement/ Disclaimer

Warm Up:

 27 Squats IC

The Thang:

Mosey to Rock pile.

27 Thrusters OYO


Return rocks to pile. Mosey to library.


26 Hand Release Merkins & 1 Squat.

Time running out, so called an Audible to do burpees for the Merkins remaining.

Mosey back to Flag.




FNG: Geoff – aka MARTA

Prayers for Zoot’s family in Columbia.  Gideon House guys.

I would like to thank F3 and especially Dog Pound for giving me something I didn’t have when I started in February, friends, community, and a group of men that I can call on for advice, prayer, and help should I ever need it.

From Ashy to Classy (VQ)

Q.I.C.Ashy Larry
The PAXSoda (Respect), Honkers, Spackler, JK2, Hacksaw, Double Windsor (Respect), Febreze, Generic, Anchor Down, Inspector Gadget (Respect), Ashy Larry
Workout Date05/04/2018
A.O. Dog Pound

[Note: BB written by IG as Ashy is having issues with edit access to website]

11 PAX celebrated Ashy Larry’s VQ at the Dog Pound.  A flawless  executon with a totally legit amount of pain, made for a memorable debut by Ashy!

Lots of mumblechatter from the PAX about having to run the GHS Swamp Rabbit 5K later that afternoon. I guess they were expecting some sympathy from the Q.  No chance, guys!

Warm up: 

SSH x 20 IC

Squats x 20 IC

Merkins x 10 IC

The Thang:

Mosey to everyone’s favorite rock pile for coupons, then mosey down to Battlefield (football field) for a DORA.

One partner runs the width of the field while the other does the exercise.

100 Switch arm (one hand on rock) Merkins

200 Thrusters (squat with rock, then press it overhead)

300 Big Boy Sit-ups with the rock

Devin Hester:  One partner runs with rock while other chases him down the field after 3 second delay. Trade rock if second partner catches the first.

Flapjack, Rince and Repeat


Each PAX picks an AB exercise and calls the cadence for a 5 count.


Namarama: Febreze forgot he had a birthday last week, so 10 Burpee penalty for him while the PAX mumblechatted!

IG and Ashy expressed appreciation to the PAX for contributions to Ashy’s recent medical expenses.

Prayers for JK2’s dad and Ashy Larry’s sister.

BOM prayer from the Q.




Dog Pound ‘celebrates’ Febreze’s birthday with a trio of 11’s

The PAXGeneric, Spackler, Double Windsor, EIEIO, Tuna Steak, Ashy Larry, Soda, Anchor Down, JK2, Hacksaw, Febreze, FNG [Bryan] Baby Ruth.
Workout Date04/27/2018
A.O. Dog Pound

Febreze celebrated his 33rd birthday with the a even dozen Dog Pound PAX.  The pain was applied in a trio of 11s. Utilizing Burpees, Merkins and Squats,  he threw down a big basket of suckiness on the PAX they will  feel for days to come.



15 Imperial Walkers IC

10 Merkins OYO

10 Squats OYO


The Thang

11s x 3

Squats and Merkins

Burpees and Hand Release Merkins

Burpees and Squat Jumps


45 Flutter Kicks IC

20 Heels to Heaven IC


Ashy Larry expressed appreciation for the financial support from his recent medical emergency and described how it has strengthened his faith.

Prayers for JK2’s dad.

Dog Pound PAX rides the Escalator of pain.

Q.I.C.Inspector Gadget
The PAXFebreze, Ashy Larry, Hacksaw, Soda, Generic, EIEIO, Honkers, Insspector Gadget, DuPont (FNG-Matt Leach)
Workout Date02/16/2018
A.O. Dog Pound
9 PAX including 1 FNG met in the windy but warm gloom of the Dog Pound. After the cursory disclaimer and other FNG intro comments, we got right to work on an Escalator beatdown.
Warm-Up: (order may have been slightly different)
SSH x IC x 20
Merkins IC x 10
Mountain Climbers IC x 20
Squats IC x 20
Monkey Humpers IC x 15
Mosey to Sunrift
Calf Raises IC x 20
Mosey to SRT brick wall across from Tandem
The Thang:
Merkins IC x 10
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mountain Climbers
Mosey a distance
Merkins IC x 10
Squats IC x 20
Mountian Climbers x 30
Air Presses x 40
Mosey back towards the flag stopping at the same locations taking off one exercise with each stop..  
Stopped at Sunrift for Calf Raises toes in and out IC x 10 each
Mosey back to Shovel Flag
Flutter IC x 20
Heels to Heaven IC x 20
LBCs IC x 20
FNG: Matt Leach. Wrestled in High School and studied Forest Management at Clemson. DuPont is state park and an infamous  wrestling coach
Prayers: Febreze’s friends Sara and Brian, DuPont’s sister, men everywhere taht are adrift and not connected to a support network.

Lucky 13 PAX for a ‘pain and rain’ beatdown at Dog Pound

Q.I.C.Inspector Gadget
The PAXAnchor Down, Spackler, Generic, JK2, Inspector Gadget, Febreze, Hacksaw, Honkers, Mani Pedi, Kilowatt, Traffic Jam, Fog Wha, Andy akaTin Man [FNG]
Workout Date01/12/2018
A.O. Dog Pound

It was 60 degrees and misty when 13 PAX gathered in the Dog Pound gloom.  Eventually the rain picked up.

YHC stole a workout from Quickie (with modificatons), who in turned had lifted it from ATM.   It is a lot of reps and the work is non-stop. Everyone pushed through the pain and the rain with finese.


Merkins IC 15


Windmills IC 10

Mountain Climbers IC 10

Mosey to Sunrift

Calf raises IC 10

The Thang:

Partner up. While one partner does Crab Walk or Bear Crawl the other does the exercise then switch off DORA style.

100 Reps per team for EACH exercise



Flutter SC



Lunges SC


Air Presses

Mountain Climbers



Heels to Heaven IC 20

Flutters IC 15

Dolly IC 15


Announcements: Swamp Rabbit 5th Anniversary on 2/3 at Legacy. Details forthcoming. Homes of Hope Auction fundraiser May 24.

Prayer Requests: Febreze’s friend Sara, JK2’s dad.

Merkinfest Friday at the Dog Pound

Q.I.C.Inspector Gadget
The PAXGeneric, Soda (Respect), Baby Back, Spackler, Anchor Down, JK2, Honkers, Inspector Gadget (Respect)
Workout Date11/03/2017
A.O. Dog Pound

YHC had recently led the Dog Pound PAX thru two Leg Day workouts recently, so now it was time to hit the upper body.  No soccer arms for these guys.


SSH IC x 20

Mountain Climbers IC x 20

Imperial Walkers IC x 20

Mosey to Sunrift

Calf Raises IC x 20

Mosey to Clock plaza

Dips IC x 20

Mosey to Methodist Church parking lot


Partner up for Reverse DORA:

300 Merkins, 200 Side Lunges Single Count, 100 Air Presses

Mosey to other side of parking lot via SRT

Ring of Merkins 1-5: PAX holds plank while each man does a Merkin in turn, increasing by 1 on each rotation.

Mosey back to Clock wall

Dips OYO 10

Derkins OYO 10

Mosey to Sunrift

Calf Raises IC x 20

Mosey back to SF 


Flutters IC x 20

Heels to Heaven IC x 20

Dolly IC x 20


Prayers for Jaeger Bomb and family, IG’s mother, Thunderbird job search

Announcements: Toys for Tots next Thursday.  Working on lunch 2nd F idea once a month.


Hands-Free beat down results in Dog Leg Day

Q.I.C.Inspector Gadget
The PAXMani pedi, Generic, Spackler, JK2, Kilowatt, Inspector Gadget
Workout Date10/20/2017
A.O. Dog Pound

6 PAX gathered in the Dog Pound gloom on a briskly cool Fall TGIF morning. No one took the Q via Twitter so YHC as the site Q decided to use the opportunity to do a  workout requiring no pressure on the hands.  No Merkins or any other exercise requiring the use of the hands was called. YHC has had pain in his hands lately so this allowed me to put a hurting on the PAX while giving my hands a rest.


SSH IC x 25

Imperial Walker IC x 20

Heals to Heaven IC x 20

Mosey to Sunrift stairs

Calf Raises IC x 20

Monkey Humpers IC x 20

Rince and Repeat those two.

Mosey down Swamp Rabbit Trail to Methodist Church

Squats IC x 20

Lunges IC x 20

Mosey to Gazebo

Jump Squats OYO x 20

Mosey to next stop light

Air Presses IC x 50

Can’t remember but it involved legs

Mosey back to Gazebo

SSH x 20

Jump Lunges OYO x 20

Mosey back to Church

Sumo Squats IC x 20

Mosey back to Sunrift

Calf Raises x 20

Mosey back to flag

Monkey Humpers IC x 15

Dolly IC x 20

Rosalita IC x 20





Laurens launches 1st weekday Boot camp

Q.I.C.Inspector Gadget
The PAXSnoop, Floppy, Inspector Gadget, Cabin Fever (FNG- Austin Bailey)
Workout Date10/10/2017
A.O. The 'Burbs

F3 Laurens, the newest SC launch city, has expanded to include weekday Boot Camps on Tuesdays and Thursday. YHC was asked to kick off the weekday workouts with a guest Q.   It was an honor to lead this small but dedicated group. Everyone left it on the field. The newest FNG is a home grown local, which should help bring  more local men to F3 Laurens.


Side Straddle Hop x 10

Imperial Walkers x 10

Mountain Climbers x 10

Smurf Jacks x 10

Rinse and Repeat

The Thang:

 Mosey to stairs the long way

Dips x 10

Calf Raises x 10

Rinse and Repeat

Mosey to   the small parking lot

Four Corners of Pain Escalator

10 Merkins

20 Double count Lunges

30 Freddie Mercuries Double count

40 Air Presses

Mosey down the park road 

 Squats IC 10

Monkey Humpers IC 10

Rinse and Repeat


 Heels to Heaven x 10

Flutter x 10

Dolly x 10

Rosalita x 10

Dying Cock Roach x 10

Rinse and Repeat


FNG: Austin Bailey, now known as Cabin Fever. His current abode is a cabin.

Announcements: Bear Cat in Greenville on Oct. 28

Prayer Requests:

Big Wheels’ family and F3 Houston brothers.

Praise for Snuggles ‘all clear’ from cancer.

BOM Prayer by YHC

Three graduate from Dog Pound Q School

Q.I.C.Inspector Gadget
The PAXMani Pedi, Hamlet, Spackler, Jk2, Anchor Down, Traffic Jam, Baby Back, Hacksaw, Honkers, Generic, Jaeger Bomb, Double Windsor, Inspector Gadget, Chris Dyches - FNG Blue Tip
Workout Date10/06/2017
A.O. Dog Pound

YHC was pleasantly surprised upon  walking into the Gloom to not only see an FNG, (courtsey of an EH from Traffic Jam), but  a  fellow Benefifocus co-worker.   Welcome Chris Dyches, now known as Blue Tip! The name came from the blue ‘doo wrap’ he was wearing.

Having  a PAX recruit an FNG under my nose brought home how much more I need to do to reach out to co-workers. Perhaps we should all take stock of that.

With a Q School on tap, YHC gave the Q instructions as well as the FNG related particulars while the PAX took turns selecting an exercise and leading the cadence.  The Q Virgin took a second turn as well.

We started at the flag and took a short mosey to the Sunrift parking lot and then back to the flag.

Upon completion, Traffic Jam, Baby Back, and Honkers have all gotten their Q School diplomas.

14 PAX is a great turnout and everyone did great. It is awesome to see continuous double digits and a steady number of FNGs posting these last few months.



An Swamp Rabbit CSAUP called The Bear Cat is set for October 28th. It starts at the Peace Center at 5:55 am. This is an event for pairs.

Prayer Requests:

Generi & Thunderdird’s brother Mark and Mark’s son. Their Wife/Mother was killed in auto accident one week ago.

The family of Big Wheels in F3 Houston. Big Wheels is a 30 year old PAX that suffered a cardiac arrest after a recent convergence.  Despite three MDs administering aid, he died a couple of days later.  A Go Fund Me drive has been set up which is at this Link:

I think there were a couple others that i do not remember.

Ball of Man prayer

Swamp Rabbit brings the pain and the 2nd F to Laurens

Q.I.C.Inspector Gadget, Erector, Spackler
The PAXSnuggles, Beggin' Strips, Footloose, Wax On, Juggernaut (GWD), Southern Belle (GWD, Floppy, Inspector Gadget, Spackler, Erector, FNG Marcus Bryant (Lip Balm)
Workout Date08/19/2017
A.O. The Station

Six Swamp Rabbits with a assist from Southern Belle and Jaggernaut from Greenwood brought the Week 2 beatdown to F3  Laurens.  The FNGs from the first week returned and a new FNG rounded out the 11 PAX.

As we are following the ‘COLA Model’ with this expansion, we emphasized the 2nd F in the intro and COT discussion.

Everyone left it on the field today and you can see the new guys are getting it when the vets explain the ‘more than a workout’.

The AO is a well maintained park with lots of potential, a perfect setting for the newest SC city to grow to its full potential.

F3 Nation can look forward to hearing good things coming out of Laurens.


SSH – IC 20

Imperial Walkers – IC 20

Little Arm Circles – Forward – IC 20

Little Arm Circles – Backward – IC 20

Big Arm Circles – Forward  – IC 20

Big Arm Circles – Backward – IC 20

Mountain Climbers – IC 20

Squats – IC 20

LBCs – IC 20

Mosey to parking lot

The Thang:

DORA with 100 Merkins, 200 Side Squats, 300 Freddie Mercury’s

Lt. Dan (1 Squat to 4 lunges, increment by same ratio 2-8, 3-12, up to 5-20

Q hand-off to Erector

Pax divides into groups of 4 doing Swerkins while rest does Dips

Jack Webb (1 Merkin to 4 Air Presses, increment by same ratio up to 10-40)

Q hand-off to Spackler  

Heels to Heaven – IC 39

Dying Cock Roach – IC 20

Box Cutters – IC 20

6 inches – IC 20

Flutters – IC  20



FNG: Marcus Bryant : Lip Balm

Each of the veterans spoke from their hearts about the 2nd F and it’s role as the glue in F3.  The new guys seemed to be quick learners as EVERYONE stayed for Coffeeteria.

Prayer Request: Snuggles has an appointment on Tuesday with the Oncologist.   How appropriate it was that Snuggles shared this request just moments after Erector revealed  his own journey through cancer. #nocoincidences

Coffeeteria followed with 100% participation at Whiteford’s