Special Treat for Those Left Behind

Q.I.C.Cheese Steak
The PAXWO: Nature Boy® and 2.0 (Butcher), Churchlady®, Roo®, Cheese Steak®® (YHC) Runners: Roadtrip, Pet Stain, Whisper®
Workout Date05/19/2018
A.O. Pitchfork

YHC researched the F3 Exercises web page for routines worthy of those who chose to post at Pitchfork instead of the F3 Columbia Mud Run or GCSO W.A.R. Fund 5k.  Found one, the Nolan Richardson partner routine aka “40 minutes of Hell…”  (Glad the Burpees were first!)

Weather: 70 degrees and intermittent light spit

Mission: nailed

Disclaimer: bailed (no FNGs)

Warm Up:

Church Lady Lap (not necessary—he was on time!)

Windmills x25 IC/DC

Hillbillies x25 IC/DC

American Hammers x25 IC/DC

Arm Rolls (forward and backward until Q was smoked)



Nolan Richardson Partner Routine: Partner 1 performs each exercise denoted below as Partner 2 backpedals 25 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1 Burpees (150), Squats (300), BBSU (150), Dips (300) . . . upgraded from Little Baby Arm Circles, Merkins (150), and Imperial Walkers (300)

Tire flip-a-rama – each PAX completed ~15 flips

Bearmuda Triangle (three paint can lids placed ~15 yards apart)

Station 1 – One burpee, bear craw to next marker

Station 2 – Two burpees, bear craw to next marker

Station 3 – three burpees, bear craw back to beginning

Mary: (all 25x/DC/IC) . . . Flutters, Air Humpers, Monkey Humpers x25

Announcements/Prayer Requests:

Mud Run photo: Congrats to our brothers who posted at the Mud Run!  (Looks like they may have won something)

Nature Boy: F3Wilson(?) – Mark Smith (chemo)

Cheese Steak: mother (dementia, in-home hospice)

SYITG . . . Cheese Steak out

Let it Rain

The PAXWar Daddy Whittle (T-respect with the Ruck), Brown Shorts, Boomhauer, Quickie, Clapper, Change Order, Carl's Jr., and Shiner. K-9 Fern
Workout Date05/17/2018
A.O. Powder Keg

Day Before: Looking at the forecast the and seeing absolutely no chance of not getting rain, so YHC was feeling generous and made an awesome mix tape for a brutal 0.0 that could be completed under the shelter.

Day Of: Observations – NOT A DANG BIT OF RAIN so change of plans

The warm up:  I was planning on some easy SSH, but the PAX were not listening to the Q so, change of plans, 10 Burpees OYO!

Well back on course:

20 SSH I.C.  and a slow mosey to the dark corner of the parking lot, taking the long way.  Then 20 ‘merkins I.C. and 20 Mountain Climbers IC.

Another mosey to the picnic shelter for 10 pull-ups OYO, and 20 dips I.C.   Next YHC called the exercises there were planned to go with RUN DMC’s: Walk this way song.  20 lunges I.C., 20 squats OYO, and 20 step-ups.   Legs are shot so we rested them by doing 20 derkins, I was told they would make us look pretty. For some reason there is no air moving so we needed to get back on the move.  Mosey to the Basketball court for 20 American hammer’s I.C. and 20 Freddie Mercury’s I.C. Next, some little arm circles (front and back), then some big arm circles (front and back) then some air presses.  Harder than it sounds but not hard enough mosey to the bottom of the steps for some Joe Hendrix up the steps with Lunges in between and our first fly over and 10 burpee salute.

Now that we got to the top lets do some calf raises,  10 normal, 10 toes out, 10 toes in.  Then back on the six for 20 flutter I.C., which was clearly not enough based on the PAX so 20 more flutters I.C. and 20 LBC’s.  So mosey to back to the flag and our next fly over with a 10 burpee salute.

Now back to the flag for 20 I.W. and 20 Hill Billies I.C., that was planned to go along with “Bringing Sexy Back”  haha.  Then 5 hand release ‘merkins to wrap up.

A:  0600 clown car to Padre Convergence 5/19/18

Hero’s Clemson 5K next Saturday 5/26/18

June 2nd is Saluda Valley 5k

June 9th Dave’s run, in Anderson (F3 discount code)

Carl’s Jr’s Gyro is awesome. Two F3 recommendations


P: Hurricane Alley’s baby needs prays

Quickie’s friend (Randy Hooper) lost his wife

Brown Shorts Mom is in rehab facility, but has Cancer

Shiners dad in rehab facility too

As always it is a pleasure and a honor to lead you men!




Downtown Greenville’s Staircase Tour…w/Joe Hendricks

The PAXFlay, Crash, Hootie, Chitty-Chitty-Bang-Bang, 3-Buck-Chuck, Satisfry, 10-40, Hot-n-Ready, ShamWow, Spring Break, Stuey, Worfell, Latka, Libor, Rainbow Warrior, Bubba Gump, Punchout, PETA, Houdini, Earth Mover, Bartman, Junk Bond, Domer Simpson, Stem Cell
Workout Date05/15/2018
A.O. The 'Burbs

It was a beautiful morning at the Main Thang where 25 PAX (including YHC) rejected the urge to fartsack to join me on a tour of the stairs of Greenville.   I’m honored that mumblechatter has continued throughout the week from this Q.   “Somebody throw him in the Reedy”, they said.  “I wanted to kick you in the face on that last Joe” one PAX noted.  I will wear these as badges of honor as should all the PAX who survived the Tour.

24 PAX now know that Joe Hendricks is my favorite exercise!

SSH – 25
IW’s – 25
Merkins – 10
Here’s the Thang:
Mosey to the artificial turf stairs
Squats on every step down
1. Joe Hendricks Up (plank while we wait)
Mosey down McBee to Grace Church
2. Joe Hendricks Up
Squats on every step down (Mumble chatter begins as PAX with their collectively keen intellect begin to notice a pattern) (PAX Planked while we waited)
Double Apple Sauce (2 line Indian Run) to Swamp Rabbit Trail to Staircase between Oobe and Lazy Goat
3. Joe Hendricks Up (LBC’s while we wait at Top)
Squats on every step down (Mumble chatter intensified) (Plank while we waited at bottom)
Mosey to Halls (Somebody throw him in the Reedy!)
4. Joe Hendricks Up (Flutters while we wait at Top)
Squats on every step down (Plank)
Mosey to Liberty Bridge
5. Joe Hendricks Up Stairs to Main Street (everyone just sat on an available bench at this point while we waited)
Mosey back to Halls
Hop down each step
Mosey across Reedy to Amphitheater
Lt Dan  = 1 Squat – 4 Lunges (We made it 4 rounds I think (4 squats – 20 lunges)
Squat Jump up Amphitheater seating
Mosey to Peace Center staircase
6. You guessed it.  Joe Hendricks Up
Mosey to Circle for Mary
6 Minutes of Mary in 4 minutes
Rosilitas – 20
Dolly’s – 20
Flutters – 20
Freddy Mercury’s – 20
No one got off the ground during COT and we left everything on the Stairs of Greenville.  I really enjoyed this one Brothers.  Thank you for joining me.  I don’t think we should ever do this again sometime.


It’s Still May, Right???

The PAXBlue Hawaii, Beibs, Emeril, WaxOn, Homeward Bound, Training Wheels, Grrr, Perry Mason, Kindergarten Cop, No Bars, Zipline, Almond Joy, Courtesy Flush, The Muff, Iceman, Homer Simpson,
Workout Date05/15/2018
A.O. The Station

16….er…..17 men posted at the Station for a good ol fashioned beatdown. Mostly due to the brutal temps….
Guess mid 50’s and a cool breeze were too much to ask for this morning….

The Thang:
SSH x20 – waiting for guys to join the circle
Squats x10

Mosey to the Church, partner up and grab 1 block per team (poor @KC got stuck with me)
4 Corner Escalator…..with blocks
Corner 1
P1 10 man makers
P2 plank
Corner 2
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
Corner 3
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
P1 20 curls
P2 reverse plank (on curb)
Corner 4
P1 10 man makers
P2 plank
P1 15 lunges
P2 Al Gore
P1 20 curls
P2 reverse plank (on curb)
P1 25 flutters (dlb count)
P2 6″
Mosey back to the church parking lot
core excerces while we wait on everyone to return

Mosey left out of the church parking lot, then right on Arlington.

Line up for an Indian Run, taking a right on Cannon then left into the parking lot behind Cannon Centre
P1 People’s Chair
P2 bear crawl out 15 yds / 5 merkins / bear crawl back
flapjack and repeat for a total of 3 rounds

Mosey back up the hill to the circle for Mary
Plank variations
Bombjacks (gotta pay for that train)


Naked Moleskin
– Pretty simple plan but it’s a guaranteed beatdown – every.single.time
– #Tclaps to @TrainingWheels who not only tracked us down but did the block work solo #beast
– For some reason, @BlueHawaii thought 72* and humid in May was “great weather” #SMH But at least he showed up to the workout
– #Cobains to @KC who had a 230 lb block to carry (YHC)
– #Tclaps to @HomewardBound who said it’s been a year since he posted (and he’s still somehow a #HateHate)
– @Wilson runs a lot, everywhere, all the time

– F3SwampRabbit “State of the Union” this Thurs – Mac’s Speedshop 5-7pm

– @PerryMason and @NoBars coworkers
– @Beib’s good friend
– @BlueHawaii for upcoming travel

See ya in the gloom…


Flight to Turkey

The PAXDeflated(respect), Courtesy Flush, The Muff, Soccer Mom, Pine Tar, Mint Julep, Benign, Look Out Below, Whisper(YHC)
Workout Date05/11/2018
A.O. Pitchfork

9 unsuspecting PAX showed up early this morning at #Pitchfork for an unscheduled flight to faraway places. There was some mumble-chatter that no one remembered the last time YHC had the Q. Just means this one needs to be less forgettable.

Mission Statement – check
Disclaimer – check

SSH x 25 IC
Hillbilly’s x 25 IC

Time for our flight:
Air Traffic Controllers x 10 IC    (4 cnt lateral dumbbell raises)
Gear Up x 10 IC     (4 cnt bent over dumbbell rows)
Fly/press x 10 IC
Around the world x 10 IC

It was becoming obvious which PAX made a hasty choice of dumbbells. Size matters.

Flight continued with a shuffle to the back of the school where we discover our destination was Turkey.
10 Turkish Get-ups. Completed 5 ea. side with varying degrees of success.

Mosey to the track. The real purpose of this trip was a simple one. We went to ride the escalator. Not our best plan.
Station #1
10 Manmakers done the correct way – include rows

Station #2
10 Manmakers
20 Squats w/ dumbbells

Station #3
10 Manmakers
20 Squats
30 Dumbbell clean and press

Station #4
10 Manmakers
20 Squats
30 Dumbbell clean and press
40 Curls

Whew !!! Back to the flags.
Back Plank
Box Cutters x 25 IC

It was my honor to lead this morning, SYITG

Burpee builders / catch me if you can / Up Down at Golden Strip

The PAXGymboree (respect), Commodore (double respect), Cheese Steak (double respect), Padre, Bambi, Strange Brew (respect), Duke, Road Trip, Mayo, Third Base, YHC
Workout Date05/10/2018
A.O. Golden Strip

Not knowing what was to come, 11 PAX denied the allure of the fartsack for a substitute Q from YHC.  YHC was all business from the start (a drill sergeant, said Bambi).

Conditions: clear, 58 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 in attendance.



Hillbillies x 20 IC

Imperial walkers x 20 IC

Side straddle hops x 25 IC

Mosey around the lot for 1 lap.



Partner up for Catch Me If You Can.  Partner 1 runs backwards.  Partner 2 does 10 merkins and then jailbreaks to catch partner 1.  Flapjack when partner 2 catches partner 1.   Do 2 total laps.  If you are named Road Trip, try not to trip on the road (or, more accurately, Padre on the road)… too late.

Mosey to the start of the bus lane for a Burpee Builder Ladder.  Run to the middle of the bus lane and do 25 merkins, 25 in-and-outs, and 25 jump squats.  Run back to the start and do 10 BBSUs.  Go the end of the bus lane for 20/20/20 and back to the start for 10 BBSUs.  Go to the bottom of the driveway for 15/15/15 and back to the start for 10 BBSUs.  Go to the top of the driveway for 10/10/10 and back to the start for 10 BBSUs.   Burpee count: 70.

Line up at the wall along the sidewalk for 7s (muscle ups on the wall and dips on the benches).

Go back to the circle for the inaugural “Morgan Wallens”.  This exercise was invented by F3 Greer’s very own House.  While “Up Down” by Morgan Wallen is playing, get in the low plank position.  When the song says “up down”, go up and back down.  Starting with verse 2, get in Al Gore position; when the song says “up down”, go up and back down.  With each verse, alternate low plank and Al Gore until the song is over.  Those who liked country music before today now hate it.  Those who already hated country music have no idea who Morgan Wallen is (their loss, in YHC’s opinion).



Flutters x 25 IC

Dolly x 25 IC




-Greenville War Fund 5 K 5/19/2018 (www.greenvillewarfund.com)- supports local LEOs injured in the line of duty

-2nd annual firearms day coming up in October 2018- Padre will provide more details later

-Several weirdos will be doing the 5000 merkin / 5000 BBSU / 50 mile challenge in June.  A small entry fee will support a local charitable cause.  All PAX who complete the challenge will get a patch suitable for framing.


-Andrew Brunson (American missionary imprisoned in Turkey)

-Praise for the release of 3 Americans from North Korea yesterday


As always, it is a pleasure to lead.



The Matinee Murph

The PAXRunoff, Uncle Remus, Lt. Dan, Data, Pacer, Ditka, RoadTrip
Workout Date05/07/2018
A.O. Matinee Monday

First order of business was to  approve the minutes of the last WO, which included B.L.I.M.P.S.  Can I get a second?  Approved

So warm it up

  • 5 Burpees (or 6, who’s counting?  Apparently not RT)
  • 10 Lunges each leg
  • 16 Imperial Walkers (kept it even to keep you from getting bigger on one side)
  • 20 Merkins
  • 25 Plank Jacks
  • 30 Squats

Mosey (save your energy) to the amphitheater by the Peace Center for further instructions.

So does everyone know what The Murph is?  Good, we’re not doing that.  Instead we are doing a modified Murph, which goes like this:

Since we can’t go up on the pull-up bars, we’ll go down with Dips and the sequence goes like this:

  • 20 Dips
  • 40 Merkins
  • 60 Squats
  • .04 mi Lap around the Reedy

Break up your sets as you like just as long as you get 20-40-60 before each lap.

Repeat for 5 rounds which will yield each PAX:

  • 100 Dips
  • 200 Merkins
  • 300 Squats
  • 2.0 miles

Data braved the entire challenge with a ruck and a smile…well it was more of a “FU smile,” but it counts.  RT quickly dropped ruck after Round 1 and remained ruckless until round 5.  It was YHC’s way of cutting weight and the only reason Lt. Dan was able to build and keep a substantial lead.   Admittingly, that one sucked a lot more than anticipated.  But T-Claps to Lt. Dan for completing all reps and laps in 40 minutes.

Prayers especially Lt. Dan’s golf game because he is not used to finishing worst than 1st.  But YHC has eyes on him…until next time.

RT Out

Double Rainbow and Some Blocks

The PAXBartman, Cleveland Steamer, Cooler, Rainbow Dash, Rainbow Warrier, Crash (WD), Gasser, Hootie, Three Buck Chuck, Clapper, Latka, Caviar, Erector,
Workout Date05/08/2018
A.O. Main Thang

16 men posted at #MainThang to see if @Flay posts anymore. My #insideinfo revealed that @Flay has some work related issues keeping him out of the #gloom lately…

The Thang:
SSH x25
Tempo merkins x10, low plank/high plank
Squats x10

Oh, looky there….someone left 2 cinder blocks by the steps (insert evil laugh)…..
Line up on Broad St for an #IndianRun (double applesauce style). Block starts at the front and is passed back. Once at the back, that person runs it to the front. We run down Broad, right on Falls St and into the Bowater parking deck.

Partner up for #Catchmeifyoucan
P1 – backwards run
P2 – 5 Bobby Hurley’s
flapjack, all the way to the top of the deck

Once at the top
5/5/5 Larry Craigs/ reg merkins / diamond merkins
10/10/10 Sumo Squats / reg squats / skiier squats
Mosey down the steps to grab our blocks and head back out to Falls St. Line up to continue the #IR towards #LibertyBridge. Mosey across the bridge and grab a short wall for 7’s
Derkins and Dips
Down the steps and line up for, you guessed it, #IR. Run down the sidewalk (along the river) then right on River St, and right on Broad into the small parking lot below the Peace Center

P1 – People’s Chair
P2 – bear crawl out 15yds, 5 merkins, bear crawl back
Flapjack and repeato until everyone has done 4 rounds

Back in 2 lines. Mosey behind the Peace Center (through the Amphitheater) and across the Bridge Over the River Reedy, left on the side walk, up the steps and left on Main. Mosey back to the front of the PC.

Hootie took us through a couple mins of Mary.


Naked Moleskin:
– Ever seen a double rainbow before the sun comes up? Me neither but today we saw it!! And they’re related #notreally
– @Crash and @Gasser secretly love cinder blocks. They both crushed the IR’s we did this morning…
– Good to have @Cooler from Charleston join us.

– Reminder about the “State of F3SwampRabbit” meeting next week – 5/17 – 5-7 at Mac’s Speed Shop (Greenville Westend)

Prayer Requests
– @SpringBreak’s son
– @BrownLiquor’s family

See ya in the gloom….


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.

2 year anniversary

Q.I.C.Mint Julep
The PAXButcher (Hate), Live PD, Lt Dangle, MTD, Pine Tar, Obama, B9, Ron Swanson, Cyclone, ATM, RT, J5, Respect crowd (Church, Commodore, Jenner, Deflated, Nature Boy, Whisper, CheeseSteak, Gymboree), YHC
Workout Date05/08/2018
A.O. Pitchfork

2 years ago YHC showed up to Pitchfork for the first time not knowing what to expect.  I do not remember everyone that was there but they must have left an impression because I’ve been coming back every since!  21 PAX decided to kick the fartsack in the gonads and dingle their dangle at PF today.  And we’re off!

Mission – Nailed it

Disclaimer – Still have no idea what I’m doing


SSH x 20

Imperial Walkers x 25

Mountain Climbers x 20


Let’s mosey to the back playground

11’s with pull-ups & burpee with knees to the chest on the jump.  We deemed this the tucked version…know what I’m saying Short Barrel!  Oh wait he isn’t here…

Wrap that up and mosey to the speedway and partner up for a little Kentucky Derby action.  No horses involved but there was an animal and you get extra credit for making animal noises…CheeseSteak nailed it!

P1 – take a lap

P2 – bear crawl around the track until P1 tags you out.  Switch to lunge walk to modify

Keep repeating until we completed 2 laps.  Road Trip has his eyes up the entire time while bear crawling…awkward moments everywhere.

After 2 laps mosey back up to the front

Stick with partners

P1 – crab walk across car line and back

P2 – muscle ups on the wall

Rinse and repeat 3 times


Still time for more so lets take a long lap around the front then wrap it up with a sprint to the finish line.



Captain Thor’s : 1 BBSU:4 American Hammers…up to 5:20 and back down to 1:4

Plank variations to finish up the last 2 minutes


Announcements:  War Fund 5k 5/19…ATM won’t be there (shocker), Drake Rayden Foundation events everywhere…donate, BroOlympics coming to the 81′ this summer…details forthcoming, Memorial Day convergence???…probably a Murph somewhere

Prayers:  Wilson, Andrew Brunson, Dangle’s Lieutenant, Whisper’s friend doing missionary work in South Asia


That’s a wrap.  Thank you all for positively impacting my life over the last 2 years, F3 and all of you are truly a blessing to me and I am beyond lucky to have interacted with you all.  Great work by everyone today.  God bless you all!