Make it a Hunnerd

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  • Workout Date - 08/28/2014
  • Q In Charge - Flay
  • The PAX - Squeal, Cataract, Rusty, Angina, Bunyan, Sanchez, Scuba Steve, TBC
  • AO -

Thursday was a big day around the Upstate for F3 Swamp Rabbit. With 88 strong posting on Tuesday, the elusive 100 PAX day was in our grasp, and we made a big push on social media and the weekly email to get as many guys out as possible to hit the milestone. As luck would have it, I realized on Wednesday that I had the Q for the first time in over a month (!) coming up, so I’d get to see how evil I could be.

9 men (really?!? 9?!?! Where were the regulars? I’m looking at you: Dexter, Snip It, Hermie, Rocky Top, Beavis, Clapper, Guvnah, Montross, Madoff, Wrinkle, Frankenreiter, Semper, Wah Wah, etc.)

Anyway, 9 men sidled up to the Tank in some crisp but humid conditions. We’ve been focusing on upper body a lot the past few weeks. That was gonna end today:


Buttkickers x 20 IC
High knees x 20 IC
Burpees x 10 OYO

Mosey up to the hill behind Jason’s furniture

Bent Ladder
Backpedal the hill/burpee at the top and back down
Ascending to 7 Burpees/plankorama at the top once everybody’s done

Mosey back to the tennis courts
Pit stop at the baseball field: 10 burpees
Continue to tennis courts and circle up

10 Burpees

Dan Taylor (Punkin’s Jack Webb variation but focused on legs) 1 squat/4 lunges up to 10 squats/40 lunges

At this point, YHC must apologize to Scuba for giving him a Double Dan Taylor Week since he posted to Punkin’s Q at the Lion’s Den on Tuesday and YHC blatantly stole this to get a leg smoker in. That said, this sequence is no joke and unrelenting. Good benchmark for any AO, especially if you stay accountable on form.

10 Burpees (at this point we start to get Pentecostal Bunyan speaking in tongues around burpee 6)

Monkey humpers x 20 IC #sneaky #crowdpleaser

10 Burpees

Air humpers x 20 IC #HUMPDAAAAAAAY

10 Burpees #GroundHogDay

Slow buttkickers to the fence and back to shake the legs out. PAX were officially wobby at this point.

Ark Loader Suicide
Court 1:Bearcrawls
Court 2: Frog Jumps #crowdpleaser
Court 3: Jameis Winston
Court 4: Duck Walk #crowdpleaser
Court 5: Sprint
Repeato to get back to the start point

LBCs x 20 IC
Backscratchers x 20 IC
Flutters x 20 IC
Dead Cockroach x 20 IC

At this point, I asked if anybody had been counting the burpees. Tclaps to Cataract for being a Mathlete and putting together that we were closing in on 100. YHC was kinda cheesed about attendance, so I was gonna get 100 of something today no matter what.

Spicolis x 12 (that’s 100)


  • Praise for Squeal hitting another milestone with the hearings this week on he and his M’s adoption. Still more work to do, but it’s another box checked to make sure their new little girl gets the home she deserves
  • Scuba Steve challenged all of F3 Swamp Rabbit to be a mentor. Mentor Greenville has training sessions coming up next week and later in the month for all interested. We’ll get this into the weekly email, but here’s what’s coming up next Tuesday:

At Fountain Inn Elementary:
Tuesday, September 2: 9-10 a.m. session or 11 a.m.-12 p..m. session                                 RSVP to Lauren Stoddard at

At the Frazee Dream Center:
Tuesday, September 2: 1- 2 p.m. session
RSVP to Alise Brown at

  • Soft numbers, as mentioned, at the AO, but the region delivered and we hit 108 and actually beat F3 Columbia (minus the newly minted Lake Murray Behemoth, that is) by one. Nice job to the guys who posted around the region today. Time for the Push for 150!


I’m terrible at Bible verses, as is well known, but I’ve had a notion in my mind the past few weeks that I wanted to pass on the PAX today. As is my norm, I turned to a rock band since that’s home base, so I’ll let the Avett Brothers take it away:

Decide what to be and go be it.

Every morning, we DECIDE to get out of bed, Post to a workout, and get better. Some of us are deciding to become fathers. Some are deciding on new careers. Others are deciding to become a mentor or adopt a child. Others are deciding to turn to God. Every day, we decide what we’re going to be. Make your decisions intentional, as they are what truly defines who you are.


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