F3 Swamp Rabbit 7th anniversary convergence at Legacy Park

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  • Workout Date - 02/01/2020
  • Q In Charge - Benign and Beamer
  • The PAX - 28 strong (see below)
  • AO - Golden Strip

F3 was an idea born by Dredd and OBT on 1/1/2011 in Charlotte, NC. In February 2013, 14 men posted in Greenville to start what is now called F3 Swamp Rabbit. Today (7 years later), 28 men posted to celebrate the 20 AOs and 37 weekly workouts now benefiting hundreds of men in Greater Greenville.

PAX: Zebco, Zebco Jr, Pine Tar, Peekaboo, SEAL, 1 Direction, WiFi, Youkilis, Iceman, Beamer, Benign, PlayDoh, Schwinn, No Bars, Caviar, Cobra Kai, Lumbergh, Brown Shorts, Rachael Ray, Shiner, Cockpit, Padre, Flo, Church Lady, Crews, Road Trip

Conditions: clear, 37 degrees

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: no professionals among us


SSH x 20 IC

Imperial walkers x 20 IC

Merkins x 10 IC

Monkey humpers x 15 IC

LBAC x 20 IC

LBAC reverse x 20 IC

Through the tunnel x 20 IC


Divide up into two groups (Golden Strip PAX and Downtown/Greer/TR/Powdersville PAX). As a group, rotate among 5 stations. Each PAX must complete all reps or have a faster PAX help him before the group moves to the next station. Work for 35 minutes and complete as many stations as possible.

Station 1: Flag circle- Lunge walk or bear crawl around the sidewalk

Station 2: Parking lot behind the Y Jack Webbs 1:4 up to 5:20 and back down to 1:4

Station 3: Wall beside the playground- 11s with dips and BBSUs

Station 4: Retention pond- 40 squats, 30 merkins, 20 2-count mountain climbers, 10 BBSUs, jailbreak around the pond

Station 5: Grassy hill. Bear crawl from 1st tree to 2nd tree –> 10 burpees –> bear crawl to 3rd tree –> 10 burpees –> bear crawl to 4th tree –> 10 burpees

After 35 minutes, return to the flags.


Flutters x 25 IC

LBCs x 40 IC

American hammers x 25 IC

Heels to heaven x 25 IC

Circle of trust:

Count off and name-o-rama


-Exciting changes coming for our region. Check out the new updated website. Renewed focus on the basics and regularly emphasizing all the Fs. Leadership hopes to start new AOs. PlayDoh offered mentorupstate.org as a great 3rd F opportunity.


-Continued prayers for Ian Greene (12 year old battling advanced osteosarcoma)

We are all blessed to be a part of an organization which encourages us to be better men. YHC is thankful for Dredd, OBT, and the other men who started F3 9+ years ago and worked hard to spread it to our area. YHC is also thankful for local leadership (mainly Iceman) who has worked tirelessly to grown F3 Swamp Rabbit into the force that it is today. Time to EH some new blood! Get after it!


Benign and Beamer

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