Staying dry in picnic shelter (not)

The PAXHouse, Courtesy Flush, Zipline, Wilson, Grrr, Kindergarten Cop, Homer Simpson, No Bars, Almond Joy, Training Wheels
Workout Date05/29/2018
A.O. The Station

2 regulars + 9 others who were post-Murph gluttons for punishment convened under the friendly confines of The Station picnic shelter in an effort to put in work without getting drenched.    Who knew that it  a)wasn’t going to rain throughout the duration of our workout and b) 72 degrees + 2000% humidity, coupled with zero air stirring down in the hole, would have us worse off than had we sucked it up and gotten drenched by a continuous downpour?    Oh well….adversity makes us stronger……. or something.

The Thang – warm up:

SSH x 25 I/C, windmills x 15 I/C and 20 Imperial Walkers OYO (still can’t count cadence on em, still not even trying)

The Thang – main event:

The plan was simple, and was to be primarily a 0.0 (again didn’t want the PAX to get too moist).    The  workout was announced to the group as an escalator of work to 100.    All PAX were instructed that we’d transition from one group of exercises to the next as a group,  therefore those finishing first would get a few extra seconds of wind before moving on the next.   Oh yeah – we were also going to do 5 burpees between each transition.    Lastly, not having done this particular workout before, YHC cautioned the PAX that he reserved the right to escalate back down if necessary.    Instructions given, the workout went thusly

  • 10 burpees
  • 5 burpess
  • 20 merkins
  • 5 burpees
  • 30 dips
  • 5 burpees
  • 40 squats (not easy after the Murph)
  • 5 burpees
  • 50 SC lunges
  • 5 burpees
  • 60 SSH
  • 5 burpees
  • 70 plank shoulder touches (#crowpleaser)
  • 5 burpees
  • 80 mountain climbers
  • 5 burpees
  • 90 LBC
  • 5 burpees
  • 100 SC Freddy Mercury’s
  • 5 burpees

This actually went way quicker than I had hoped, but by this point, everyone was thoroughly soaked despite my best intentions, so rather than working back down through the list (and I was tired of burpees), YHC audibled to a small Dora.    P1 worked, P2 ran the circle walkway by the shelter

  • 50 big boys
  • 100 double count American Hammers
  • 150 bench presses
  • 50 box jumps /alternate DC step-ups (kudos to KC for knocking out all boxjumps)

Time still remaining, so YHC called for a return back to the original work for a few select faves, which looked like this

  • 5 burpees
  • 100 SC Freddys
  • 5 burpees
  • 90 LBCs
  • 5 burpees
  • 40 squats (still hurts)
  • 5 burpees

Finally time expired without time for Mary, however, given the large amount of core-work during the WO, no Mary was necessary, and we worked up to the end.    Great work Station Studs!!!


  • prayers for the WYFF anchor and cameraman killed covering the story in Polk Co
  • prayers for AJ’s son’s procedure to put tubes in his ear
  • thankfulness for He who provides us with the drive and desire to come out under less than ideal conditions to work towards improving not only ourselves, but also the guys to our left and right.
  • if you’re scoring at home, that’s 80 burpees

As always guys, I hope the workout was worthy of your abilities.     It was a pleasure to lead.




The PAXWilson, Grrr, Perry Mason, Training Wheels, Blue Hawaii, Kindergarten Cop, Emeril, House, Zipline, Courtesy Flush, Wally, Almond Joy, Cockroach (Kotters), I-Tunes, Homer Simpson
Workout Date05/08/2018
A.O. The Station

They came singularly or sometimes two-by-two (sometimes even wearing the same clothes), but in any case, 16 men disdainfully shook off the fartsack and appeared in the gloom for an archived YHC beatdown that had the men in mid-workout mumblechatter form right from the warmup.     The more perceptive and astute of you may notice that my post-workout tweet noted that “kotters” were extended to two of our rejoining brothers.   You may also notice that only one brother is given kotters in the backblast.    That is on purpose.

On to the show……..

Looking around confirms that all present are crafty veterans, so as is typical, the mission statement and disclaimer are dispensed with in the interest of getting right to work.    As it typical and customary with all #TheStation workouts, we began with SSH (25 IC) and Imperial Walkers (20 OYO).     YHC called OYO’s because AJ felt the need to ONCE AGAIN throw shade on YHC’s IW/IC counting abilities.     Following the IW’s, YHC called for tempo merkins IC.   Once again, shade was cast on YHC’s cadence counting abilities as Cockroach, who hasn’t been to a workout in 6 years, felt the need to point out that the tempo merkins weren’t truly in cadence because the tempo durations weren’t consistent.    YHC quickly realized that it was going to be THAT kind of workout, and smiled, securely in the knowledge that he was getting ready to rain down a merciless  beatdown that would have this chatty group silenced forthwith

Leaving the circle, the PAX moseyed the long way around the lake to the bottom of the steps for a quick Joe Hendricks up the steps to the bottom of Cannon Street.    Once all PAX were assembled, YHC explained the work – we would be doing burpee builders up Cannon, all the way to Poinsett.      The build consisted of 25 merkins at the bottom, 25 in-and-outs (or whatever) at the intersection by Bob Barker’s Namaste studio and then conclude at the stopsign with 25 jumpsquats.    At this point, several of the PAX dropped like they have been shot in order to try and get out of the gate ahead, but wait!   There’s more!   After the jumpsquats, we reverse course, back to the Namaste intersection for 15 bigboys and back to the bottom of the hill for a rinse and repeat, with descending sets of 25-20-15-10-5.     As expected, KC and Training Wheels distanced themselves from the rest of the group and set sail.   The rest paced themselves accordingly, making sure to leave sufficient breath to complain incessantly about how much running we were doing and how much this sucked.    I’m proud to say that all PAX successfully executed the workout and kudos to the group for turning around en-masse and picking up the 6 so that we finished together.

Still a little time to kill, so finish out the workout with a mosey back up Cannon to the park entrance, 25 dips, karaoke to the fountain, 5 count Lt Dan, DC step-ups  up the amphitheater and then erectors against a wall (thanks FIA).

Lastly, back to the circle for a quick Mary consisting of called work from our Kotters guys, Cockroach (corkscrews, go figure) and Blue (can’t remember, wasn’t that good anway).

Circle up – all good with the PAX so minimal prayer concerns (our brother Blue’s mother), and thanks to our Creator for the ability to be out pushing one another, and lifting up of unspoken concerns.

Guys, i give you all as much grief as I possibly can, but it’s genuinely a pleasure to be with, and lead you all in gloom.

The PAXHouse, Zipline, Emeril, Courtesy Flush, Almond Joy, The Muff, ITunes, Spandex
Workout Date03/08/2018
A.O. The Station

9 men woke to the harsh sound of alarms and snoring M’s, no doubt checked the temps on their weather channel apps,  said “screw it – I’m getting better today”, and rolled out of bed and appeared in the gloom.     Here’s how it went down

The Thang:

Warmup – SSH IC x 25 (executed flawlessly by all).    Next – Imperial Walkers IC.    The intent was to execute 25 of these as well, but evidently, YHC has a bit of a tempo/rhythm issue counting these out, so we mercy killed it after about 12 or so, and allowed YHC to save some face by calling 15 Abe Vigodas  IC.    Enough of this nonsense – time to work

Mosey to the park entrance and set the stage for a dora beatdown.    The lineup was as follows.   P1 runs to the fountain and back, P2 works

100 x Derkins

200 Box jumps (that’s a lot of freaking box jumps)

300 SC lunges,

200 Makthar N’Diayes

100 Dips

Not having any idea how long this would take, YHC had other punishment in mind to follow the dora, but this one wound up taking almost all of our time.    The 200 box jumps served notice that this was a real workout, but the 200 Makthar’s kicked ass.    Early into the Makthar’s someone asked if we could audible and flip the count on the M’s and dips.   Originally, after a brief group consultation, YHC agreed that this was a fine idea,  however, while “enjoying” my run segment, YHC considered who we are, and why we’re here.     Certainly the audible would have been the much easier course to take, but that’s not us.    We’re F3 men.   We’re here to get better, to push, support and encourage each other and we DON’T take the easy way out.    After coming to this conclusion, YHC got back to the work and announced that the audible had been audibled, and that we were sticking to the plan – 200 Makthars.    Proud to say that the 9 men present set their mind’s and bodies to the task and grunted them out.    It wasn’t easy, but we owned those mofos.     I hope those present feel as good about themselves and their efforts as I do.   We earned it men.

Time is almost up, so move to a quick Jack Webb (1:4 x 5) and finish up with 5 min of Mary.   Lastly, in celebration of no train, we conclude with 5 burpees and circle up to give thanks for having the ability to be there.

Excellent work F3 Greer men.   I’m proud to have lead you today.




Them FIA Chicks Are Tough! (farsack makeup Q)

The PAXPerry Mason, House, Courtesy Flush, ITunes, Wilson, No Bars
Workout Date01/16/2018
A.O. The Station

7 Intrepid PAX shook off the 23 degree chill this morning in order to gather together in the dark to do stupid things, and also to help me pay penance for fartsacking my Q last Thursday.   Mission accomplished.    Here’s how it went down

Mission Statement and Disclaimer:     All seasoned veterans, all equally familiar with the lofty goals of F3, as well as my unquestioned fitness to lead, and all cold.    Both MS & D dispensed with in the interest of getting blood flowing to precious extremities.

Warm Up:    SSH x 25    IW x 20    Abe Vigodas x 10      Squats x   10

The Thang:     All PAX line up for a warm-up Indian Run around a couple of Greer city blocks just to get loose for the real work that was yet to come.    Circle the block and re-enter the park at the main entrance and proceed to the amphitheater.      YHC has always been of the opinion that when given the opportunity, one should always take advantage of the many challenges that an amphitheater can provide.    So, while desperation diving for some workout  material through backblasts on the twitter, I happened to catch one that our esteemed #TheStation FIA colleagues  had posted that prominently featured said aforementioned amphitheater.     Being an imaginative sort, I furiously scribbled the workout down on my weinke and prepared for an easy Q.     Recognizing the obviously superior male conditioning and strength, I also added some additional filler material to make up for the other 40 minutes that I reasoned would be left after we knocked out these chickcercises.    I was wrong.   Oh so wrong.

The FIA workout was of the dora variety, consisting of 100 derkins, 200 box jumps and 300 SC lunges.    P1 runs up to the entrance of the park, around the planter and back to the top of the amphitheater while P2 does the work.    Quick explanation to the PAX about what we’re doing, along with dismissive statement that the modification to the box jumps would be DC step-ups and we’re off.    First part went as quickly as expected, as the 100 derkins were no match for the chiseled pecs of the PAX.    Into exercise 2 – box jumps.    Uh-oh. – reality sets in.    200 box jumps are hard!!!!   While the FIA backblast mentioned nothing about a step-up modification, I’m sure that they must have modified somehow, or else quit.     Nonetheless, the box jumps humbled us, and after taking way too long completing them,  we moved on to the lunges and knocked those out.    Time for the extras that I had planned right?   Wrong!    The DORA took much longer than I thought and we were up against mary.   The PAX closed out the workout with de-escalators of dips and Makhtar N’diaye down the amphitheater (9 on the 9th level, 8 on the 8th, etc), and we’re done.


Moleskin:   Prayers lifted for our brothers Gremlin (Mint Hill NC) and Picasso (Summerville).    Also prayers for Perry’s relative, Elizabeth facing cancer treatments after the delivery of the her newborn.

Lastly – while YHC’s backblast pokes a little fun at our FIA counterparts and their workouts, I am all honesty humbled by the work that these ladies put in.   I do read some of their backblasts, and these ladies bring it.    The women of FIA deserve all the support and appreciation that we can provide.   Let’s be sure to lift them up any time that we have the opportunity.



Frolicking with Blocks

The PAXIceman, Kindergarten Cop, No Bars, Courtesy Flush, House, ITunes, Wally, Almond Joy, Grrrr, Traffic Jam (apologies if I missed anyone)
Workout Date11/14/2017
A.O. The Station

11 men (or maybe 12, I can’t remember) assembled in the frosty chill of The Station to work hard, test themselves, fellowship and pray together.   I think that all left there having gotten what they came for.

Warm-up:     No warm-up.   Having beta tested this workout previously one lightly attended Saturday morning, I knew that time would be close and that we’d be bumping up against our finish time.    Moderate mumblechatter,  but ignored – time to work.

The Thang:       Block work, combining 4 rounds of 3 sets of block exercises of varying reps followed by runs to the corners.   The work looked something like this:

Round 1:      15 manmakers, 25 curls, 20 overhead presses.     Run to corner 1, 20 LBC’s and then back to the blocks for round 2

Round 2,      10 manmakers, 15 block dips, 15 kettlebell swings.     Run to corner 1, 20 LBC’s, run to corner 2 for 20 Bobby Hurleys (Bball season you know).    Run back to C1 and repeat the LBCs

Round 3:        1 0 manmakers, 10 merkins w/LH on block, 10 w/RH.    Run to corners 1&2 for rinse and repeat and then corner 3 for 50 single count flutters.  Run back hitting each corner for the work assigned.

Round 4:       10 manmakers, 20 drag queens, 20 chest presses.    Put the blocks up – we’re done with these.    Round out the 4 corners by rinse and repeating corners 1-3, but wait!    Some weirdo went for a little extra credit by deciding to lug his block around all 4 corners (impressive work Traffic Jam!).    Finish up the 4th corner with 20 wall dips.

Pretty well spent by this time, the Pax hung out while No Bars pretended he was a gentleman and lugged Traffic Jam’s block back to the pile.    Finally deciding that we’d gone too long in the interim without any activity, YHC called SSH (x10).

Mosey back to the circle, but no time for Mary either.    No time for warm-up + no time for Mary = a full morning’s effort.     Nice work Men of Greer!     During today’s mumblechatter, Grrr asked YHC if I was angry this morning, having devised such a challenging workout.   As usual, my answer was pretty lame, and also as usual, I thought about a better response later in the morning.   I should have answered that I wasn’t angry, but just felt an obligation to develop a workout worthy of the efforts of my brothers.    Hopefully I was successful.

Prayers:      Prayers for healing for KC’s son’s broken leg, No Bar’s mom looking for work, prayers for acquaintances of No Bars who are facing life changes, and prayers for Grrr’s parents and health issues.

As always men, it was a pleasure to lead.     SYITH



Amphitheater Beatdown

The PAXAlmond Joy, Kindergarten Cop, ITunes, NoBars, Courtesy Flush, Spandex, Moosehead
Workout Date10/20/2017
A.O. The Station

8 Pax awoke on a frosty morning and eschewed the comforts of a warm, cozy bed in order to do battle with themselves and the status quo.     Mission accomplished.    As all 8 were seasoned, crafty veterans, mission statement and disclaimer were dispensed with in order to allow maximum pain time. On to the thang

Warm-up    25 x SSH IC
20 x IW IC
25 x buttkickers OYO

It is known far and wide throughout the F3 empire, that the Station offers many unique amenities and obstacles that many AO’s do not have. We are truly blessed. YHC has often felt that the amphitheater is an often underutilized instrument of pain and torture, so today’s workout was developed with this in mind. Unfortunately, YHC was thrown an unexpected curveball when Moosehead materialized out of the gloom in his first true Station appearance after dislocating his shoulder several weeks ago. Recognizing that today’s workout was heavy on the chest and shoulder work, YHC did the only honorable thing in these circumstances and lied to Moosehead and assured him that we were going easy on the upper body and that he’d be fine.

After the warmup, all mosey to the amphitheater to where today’s beatdown is explained. The work will consist of either escalator or de-escalator exercises, depending on whether or not we’re working up the amphitheater or down. Going up, level 1 is one of the movement, level 2 is two, level 3 is three, up to level 8. Coming down, start with 8 reps of the movement at the top, 7 reps on the next level, 6 on the next etc. Exercises are as follows:
Burpess ( Escalate up)
Merkins (escalate down)
Double count step-ups (escalate up)
Dips (escalate down)
Derkins (escalate up)

This one was tough out of the gate and didn’t let up – not much mumblechatter #buttwhooper. Mosey to the walkway to the park entrance and karaoke up to the park entrance, and mosey to the wall at the corner of Cannon and Poinsett for a little peoples chair/bear crawl combo. Since we’re there, might as well start there for a round of 4 corners. Begin by running down to Cannon and Jason for 10 merkins. From there, run to the corner of Jason and Main for 20 double count lunges. Afterward, run to Main and Poinsett for 30 double count Freddy Mercurys, and finally back to the park entrance for 40 single count wall step-ups. Mosey a few short steps to the field in front of City Hall, and double up for wheelbarrows, alternating “wheels” at each lamppost (see Moosehead – easy shoulder day!). Time is getting short, and YHC is beginning to feel a slight twinge of guilt for lying to Moosehead, so even though more shoulder work was planned, YHC audibled and decided that we’d just run around a little while. Leaving the front field, we mosey down to the picnic shelter, regroup a bit and then run around the lake, up the steps and to the bottom of the hill at Cannon. Regroup here and run backwards up the hill to Jason & Cannon. All hold plank position, until with a sudden 3-2-1 countdown, jailbreak is called and all run to the circle for a few minutes of Mary (various dealers choice gems)

No announcements to speak of, but prayer requests for our brothers who are travelling with families during the fall break, for Mr and Mrs Moosehead as they (joyfully) struggle with the demands that a newborn brings to the household (along with the sleep deprivation) and for Mr and Mrs AJ as they make their way through pregnancy.

It was a pleasure to lead you men this morning. Thank you for the opportunity.

Block Party in tha (Country) Club

Q.I.C.Waxon (respecting myself)
The PAXGrr, House, No Bars, Erector, Courtesy Flush, Traffic Jam, NAPA (double respect), Repeat, SA and Kindergarten Cop and ITunes
Workout Date09/26/2017
A.O. The Station

12 brothers awoke this morning with a desire (check that smoldering desire)  to get just a little better today, and thusly converged in the gloom of the Station for a block party beatdown by YHC.   When the IR’d Perry Mason sounded the call for a Tuesday Q, YHC stepped up to answer the challenge out of the selfish motivation for a block workout.     It had been awhile since we’d done anything but squat thrusts and arm circles, so I was determined to get some resistance in (btw – apologies to the PAX who just had a block workout on Saturday while I fartsacked).     Anyhoo, this is how it went down

Disclaimer:    No need to state, pretty obvious that i’m not a professional

Mission Statement:      All crafty veterans, so mission statement bypassed in the interest of time

Warm-up:      Station world rocked when YHC announced there would be no typical and customary warmup of SSH and IW.    Instead, we had way too much work to do (evidently this announcement did not sit well with House who later blamed YHC for a tight hammy).    Time to get it on!

The Thang:      Mosey from the circle up Jason St to Main where we throw down some LBC’s while we wait on the six.    Once all together, continue on to the Methodist Church, where the obligatory Joe Hendrix had to happen.    The spirit of Joe appeased, mosey to the block pile where the morning’s real work was fittin’ to be done.    YHC allowed the honor system for block selection, and was gratified to see nary a half-block or brick brought to the parking lot for the work.     At this point, much to the supreme enjoyment of the PAX, YHC announced that in keeping with his goal of an enjoyable, compassionately easy workout, that YHC was going to favor the PAX with some of his personal favorite music selections in an effort to take all minds off the suck.   Producing a pocket sized Bluetooth speaker and a killer playlist, YHC kicked things off with a little KIX “Cold Blooded” and rolled into some Brantley Gilbert, Offspring and U2 among others.     PAX sufficiently primed, YHC announced the work, calling for a DORA, with the following challenges to be conquered

50 Manmakers (early crowd pleaser), 100 overhead presses, 200 curls, 300 chest presses, 200 derkins, 100 block-over-chest flutters and 50 kettlebells (another winner!).

Energized by YHC’s superior song selections, the workout took most of our time and was successfully executed and mounted (scaled?) by all PAX.    At some point, YHC became aware of No Bars and Traffic Jam trying to out-do one another in the run portions of the DORA, and was glad that they were down on the other end of the parking lot.    KC nailed it as always, House whined about the Hammy, NAPA modeled incredible strength and stamina for all of us to aspire to at 68, and the rest of the PAX kept their head down and ground through the pain as real men do.    Well done brothers.

Time drawing near, mosey to Cannon St, for a backwards run up the hill to the circle and 6 minutes of Mary (dealers choice).


No announcements, but prayer concerns consisting of NAPA’s son’s neurological issues, Ford Sweeny and the divisiveness in our nation.

It was a pleasure to serve brothers.      SYITG