3 11’s at ToT…sans 311

The PAXTurban, Lt. Dangle, Guano, De La Rocha, EPO, Hot For Teacher, Rasheed Wallace
Workout Date01/22/2020
A.O. Tower of Terror

7 came out to laugh in the face of the thermometer and Daniel Fahrenheit, Anders Celsius, and Baron Kelvin!  YHC showed up in shorts as promised (seriously, I don’t own any form of “workout pants”) and they were not deemed to short despite Cockpit’s concerns expressed via Twitter.  The crew did some jogging to warm-up/keep warm interspersed with 3 11’s…and YHC completed failed to include any selections from 311 on the playlist.  Opportunity missed!  We did our 3rd 11 in the new parking lot for the yet to be opened Sidewall Pizza and the new Kaffeine Coffee Shop.  Lighting is good there, so we’ll continue to figure out how to incorporate it into our workouts.

PAX:  Turban, Lt. Dangle, Guano, De La Rocha, EPO, Hot For Teacher, Rasheed Wallace

Conditions:  Not cold at all (i.e. 26 degrees F)

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

Disclaimer:  I’m not a professional, so modify as necessary.


SSH x 25 IC

Imperial Walkers x 20 IC

UPs (aka Through the Tunnel) x 15 IC

The Thang:

Mosey to the bricks by the Veterans Memorial

11’s in place – Squats and Merkins

Mosey to the Simpsonville United Methodist Church side parking lot

11’s w/ jog across parking lot between – Burpees and Lunges (double count)

Mosey to the blocks and take them across Hedge St. (who knew that was the name?) to the Kaffeine Coffe Shop parking lot

11’s w/ block carry across parking lot between – Curls (double count) and Shoulder Press

Return the blocks and mosey back to the flags


Das Flutter x 30 IC

Circle of Trust:


Lt. Dangle has the Friday (1/24) Q, bring some dumbbells. 

Sign-ups are always open for ToT Q’s! Next week is open, but Butterbean was looking at one of them and Hot For Teacher is eyeballing Friday

Swamp Rabbit 7th Anniversary Convergence – Saturday, February 1st, 7-8 AM @ Legacy Park


Lt. Dangle – Prayers for the new sheriff that he will do what he was elected for and upholds the standards that he ran on.

Hot For Teacher – Wife has been teaching for 6 years and is wondering about her next step.  Prayers for clarity for her and for strength for HFT as he supports her through this stressful/confusing time.

De La Rocha – Major project due February 1st at work.  He’s picked it up from someone else and is working hard to pull it back into schedule.



Who Turned off the Heat?

The PAXPunchlist, Dr. Phill, Whisper, Peek a Boo, Padre, Maverick, Goose, Whisper
Workout Date01/21/2020
A.O. Pitchfork

9 PAX ignored the warmth of the fartsack and met up at The Pitchfork for some cold weather flying w/ Cockpit and all got better together. Wingmen Maverick and Goose showed up to make it an aviation theme trifecta…

Conditions: Who turned off the heat? Did they say windchill was 19? Still not cold enough for Padre to wear pants…

Mission: check (like a pro…)

Disclaimer: check (not a pro…)


25 SSH

20 windmills

20 imperial walkers

15 thru the tunnel

arm circles both ways

all done quickie style to get the engine warmed up…


quick flight around the patch before landing in the side lot for some Mucho Chesto… 10 normal, 10 wide, 10 staggered right, 10 staggered left, 10 diamond,

fire it up and head over to the basketball court. w/ football season over it is time to start paying attention to basketball… 11’s w/ plank jacks and Bobby Hurleys w/ some suicides in between…

throttle up and mosey over the track. partner up, 25 each: squats, LBCs and carolina dry docks while 1 partner runs, plank it up until runner makes it back, swap and repeato…

somewhere in here folks started warming up and layers were shed…

turn it back to the south and head over to practice area #2 and the second b’ball court. partner up, wall sits while other bear crawls across and lunges back, rinse and repeat, after each pax gets 2 rounds in make the short hop over to the speedway…

time for Mucho Chesto again, 10 normal, 10 wide, 10 right staggered, 10 left staggered, 10 diamond, then run to where the stop sign used to be and back…

throttle back up and head to the front of the school and grab some bench for 7’s, dips and step ups…

time to start heading home to visit Mary…



flutter kicks IC w/ tempo

Mucho Chesto again, 10/10/10/10/10

Good morning Dolly

Freddy Mercurys

Bingo fuel, time to land this thang…


Announcements: plenty of Qs available, step up, sign up. P200 running slots available, get on a team.

Prayer Requests: Whisper’s friends, Gia and Randy and unspoken.

This flight is cleared to land. Always an honor and thanks for flying the friendly skies. SYITG… Cockpit

Have Towel, Will Workout

Q.I.C.Grass Fairy
The PAXGrass Fairy, Mrs. Potts, Beamer
Workout Date01/17/2020
A.O. Tank Yard

3 PAX ventured out into the vastness of the world known as Tank Yard. All the PAX were aware, and brought, the best tool in the universe, a towel. If you did not know, towels can be used as pillows for more comfort with stargazers.

Warm Up:
SSH x 20 IC
Windmills x 15 IC
Little Baby Arm Circles Forward X 10 IC
Little Baby Arm Circles Backward X 10 IC

The Thang:
Modified “Trevor” Hero Workout

Towel Rows x 150
Merkins x 200
Big Boys x 250
Squats x 300

The time to complete was a “need more reps next time” moment, but luckily we had our towels, so they did not have to panic. In order to fill up the rest of the time, the PAX started up their Infinite Improbability Drives (TM). Their drives took them on a tour de Tank Yard. They assessed the nice tank for future workouts, found some coupons that can be used, and then their drives decided to take them on a nice scenic tour before finally putting them back at the flag.

No Prayer requests were made.

So long and Tanks for all the workouts,

Grass Fairy

Is it baseball season yet? TOT batting 1.000

The PAXSprinkles, Butterbean, Lt. Dangle, Cockpit, Turban
Workout Date01/15/2020
A.O. Tower of Terror

6 pax gathered together for a Wednesday morning circuit session trying to bat 1.000. We had planned to complete a major league 9 innings but only made it to a middle school 7 innings.

Conditions: is it summer? A balmy 56 degrees.

Mission: Check

Disclaimer: Check

Warmup: SSH x27 (number of outs to win a baseball game – thus started the counting debate…)

The Thang:

1,000 reps each DORA style (so 2,000 reps total). 112 each exercise or 224 together. Run a lap while your partner works out. Use coupons where applicable.

1st Inning: Curls

2nd Inning: LBCs

3rd Inning: Overhead press

4th inning: Mountain climbers 4 count

5th inning: Row

6th inning: Flutters 4 count 

7th inning: Plank jacks (**we made it here)

8th inning: Merkins

9th inning: Squats

Mary: Did not make an appearance

COT: prayer request: Lt. Dangle’s co-worker who is continuing to recover. My apologies if I left something out.

Baseball is coming soon.



The PAXNoBars; Almond Joy; The Muff; Courtesy Flush; Trainin Wheels; Kindergarten Cop
Workout Date01/17/2020
A.O. RunAWaze

The Scene

Moonlit and 42 degrees. Soft test run of new location for RunAWaze – Riverside High School – in the heart of the 29650. We’ll run it like a regular F3 workout, but at a track. 7 showed up and 2 immediately took of on their own. OK. Disclaimer, thanks for coming, and we’re off.


SSH X20 IC; American Hammer x20IC; Merkin x10 IC; Tempo Squat x10IC. Mosey off to the track.


  • Bojangles Bo-Berry Biscuit – Mosey the corners. Sprint the straights. 1 lap. 5 burpees. 10 second recovery. Repeat x4 for a mile total.
  • Catch me if you can. Partner up. P1 – exercise. P2 running backwards. P1 sprint to catch P2 after completing exercise. Lap 1 – 15 Merkins. Lap 2 – 20 Squats.
  • Dirty Mac Deuce – Chest, Leg, Core followed by a lap.
    • R1 – Merkin x20; Lunge x20; Freddie Mercury x20; Lap
    • R2 – Wide or Diamond Merkin x20; Prisoner Squat x20; Big Boy x20; Lap
    • R3 – Catalina Wine Mixer x20; Calf Raises x20; Rising Flutters x20; Lap

Time – Recover, Recover

Wrap Up

Prayers for a couple Dads back out with babies on the mend. Find some time for silence for yourself and enjoy it.

Make it a great day. Aye.

Golden Strip contracts a Terminal illness

The PAXZebco Jr., Crews, Sticky Willie, Ron Swanson, Padre, Cobra Kai, Seal, Red Ryder, Mac, Peek a Boo, Church Lady, NYOPT, Benign, Maverick, Mrs. Potts
Workout Date01/16/2020
A.O. Golden Strip

16 PAX ventured out into the gloom to give Golden Strip one last ride before a new name was assigned to the AO. The limping Yeti, Malibu’s most wanted, and a large aquatic mammal were there…among others. (if you don’t know, you need to show up) With a busy day ahead of us, we wasted no time and got right down to business

Warm Up:
SSH x 20 IC
IW x 15 IC
Windmills X 10 IC

The Thang:
Pax gathered at the North end zone and circled up for a group escalator. In between exercises, PAX were given the choice of running a full length suicide or holding some uncomfortable position (Al Gore, low plank, etc.). Exercises were as follows:

Burpees x 5 IC
Merkins x 10 IC
LBCs x 15 IC
Squats x 20 IC
Flutters X 25 IC

Now that we were up, time to go down. Same as before but in reverse. Stop at the flagpole after the bottom of the escalator for everyone’s favorite time-filler

Captain Thors up to 5×20
Freddie Mercuries x 20 IC

Prayers for Benign and Mrs. Potts friends who are battling cancer
Prayers for Red Rider’s job interview

At the end, we had the task of renaming the AO at which we currently stood (to eliminate confusion since Golden Strip is technically a sub-region of Swamp Rabbit). After several terrible suggestions, we settled on The Terminal, in referencing the School Bus terminal adjacent to our AO. Although it is sad to see the Golden Strip moniker go, which will certainly lead to a decrease in stripper-based jokes, I am personally excited to see the Bus themed jokes and workouts that come of this renaming

As always, it was an honor

Mac the 1 Legged Pirate


  • SSH X 10 – IC
  • Overhead Arm Stretch – OYO
  • Cross Chest Arm Stretch – OYO
  • Leg Stretch – OYO
  • Through the Tunnel x 10 – IC


Went Dora the Explora around the Tank Yard.

It was all arms.

Derkins, Dips, Derkins, Dips

Meat Spins on the Equipment

Merkins for Days

Exercise @Basketball Court Endzone w/Extended Crab Walks


Mosey to Bathrooms and Back


Ground and Pound Abs and Pecs Until 6:15


Come out to the Tank Yard and get better!


Pray for Mac’s Leg

Zebco is Finally Writing Backblasts…Again

The PAXBeamer, Lumbergh, Grass Fairy, Punchlist, NYOPT (R), Crews (FNG), Zebco
Workout Date01/09/2020
A.O. Golden Strip


  • SSH X 10 – IC
  • Overhead Arm Stretch – OYO
  • Cross Chest Arm Stretch – OYO
  • Through the Tunnel x 10 – IC


Indian Run Up and Over to the Play Ground

11’s w/Balls to the Wall and Pull Ups

Mosey Over to Parking Lot End Zone

Rinse and Repeat

  • 10 Reps of PAX Suggested Exercise
  • Crab Walk/Bear Walk/Mosey/Karaoke


Ground and Pound Abs and Pecs Until 6:15


Welcome Crews (FNG)

Come Out to the Tank Yard

Dumbbells at Pitch Fork


Pray for Mac’s Leg

When I Dip, You Dip, We Dip

Q.I.C.Dr. Phil
The PAXBenign, Punchlist, Baby Shark, Peekaboo, Sammy
Workout Date01/10/2020
A.O. Pitchfork

6 PAX gave the fartsack the middle finger and came out to get better on this 10th day of the New Year. Even Sammy made an appearance and seemed to enjoy himself (probably with the 2nd F more than the first). The jump ropes were once again the crowd favorite with everyone except Benign who would rather have his pinky finger amputated by a folding chair than do a 50 count.

Mission Statement – Nailed it!

The Thang

Warm UP

SSH X 20 

Hillbilly X 15

Arm Circles


Partner up for a Pyramid – It didn’t turn out to be a true Pyramid. Modifications were made for the sake of time. (PAX 1 completed the lift while PAX 2 did 50 count jump rope or 5 burpees and then switched. Reps were partner cumulative.)

100 Kickbacks with dumbbells (alternating arms)

150 Merkins

200 Close Hand Dumbbell Press

200 Tricep Extensions with dumbbells

150 Skull Crushers with dumbbells

100 Kickbacks with dumbbells (alternating arms)


Moved to the edge of the curb and did dumbbell overhead pulls to my cadence 2 sets of 20.

Move to the benches and did a set of 11’s alternating dips and incline merkins against the bench seat.

Finished by moving to the wall for 10 muscle ups OYO.





Prayer Requests: Iran Situation, Baby Shark Moving to OK soon


My role at work changed Oct 1 meaning less travel and more ability to post regularly. In the last 3 months, I’ve Q’d 6+ times but this is the first Backblast I’ve written in probably a year. These things are not convenient to write, but I am thankful for the opportunity to lead and thankful for the nudge by Peekaboo to get back to writing them. Backblasts are one of the many facets of structure and consistency that helps make this organization great and that continuously draws me in.



First TOT Friday of 2020

The PAXCockpit, Rasheed Wallace, No Show, Sprinkles
Workout Date01/10/2020
A.O. Tower of Terror

New Year New You 2020

First Shot at a Friday workout at TOT. So we did some New Year’s resolutions.  20 rounds of 2 minutes with 20 seconds in between.

Conditions: a toasty 46 degrees for those in attendance. No Show shed all outer garments within minutes.

Mission: as always, nailed it.

Disclaimer: definitely not a professional, also not a good judge of timing either…

Warmup: SSH X20 mosey to get the coupons.

The Thang: 20 rounds of 2:00 each with a 20 second break. Turns out 2:00 is a LONG time. Use coupons when possible.


big boys


run/jump rope




run/jump rope

over head press


jump squats

run/jump rope

tricep extensions

american hammers

bonnie Blair’s

Run/jump rope (this is how far we got…)


in and outs


Jump rope

mary: did not make an appearance


prayers: No Show’s kid has a surgery coming up and challenges with school. Sprinkle’s daughter going on youth retreat. Apparently you only get bread and cheese for lunch? At least grill it…

All PAX (wether they know it or not) agreed to post 150x in 2020. Let’s do it.

SYITG…  Priscilla.