The PAXShort Barrel,PeekaBoo, Backsplash, Edison, Duggar, Courtesy Flush, Turban, Pine Tar, Sammy, Look Out Below, Barney, Mint Julep, Lt. Dangle
Workout Date02/15/2019
A.O. Pitchfork
Conditions: 50 degrees and dry
Mission Statement ✅
Disclaimer ✅


Warm up:

SSH x25
Arm Circles
Burpees x10
Grab your dumbbells and Mosey to the playground.
10 sets as follows…….
10 pull ups
20 Merkins
15 curls
Back to the Flag🇺🇸
Scissor Clapper x40
LBC x20 IC
Flutters x20 IC
Heels up/ Low Dolly x20
Mountain Climbers Hi/Lo :60
American hammers x40
Superman/Banana 2:00
Announcements 1/2 and 5K 2/23
Whispers family
Washers family
Family of baby Leah who passed Monday and funeral is today. Cancer sucks
Always a pleasure men!

Core Synergy

The PAXPaper Boy, Franzia, Lt. Dangle, Bambi, No Show, Turban
Workout Date02/13/2019
A.O. Tower of Terror

No rain….40 degrees! Perfect morning for a beat down! Here is what we did…..


Mission Statement ✅


Synergy Core

Warm up:

SSH x20

Hillbilly x20

Burpees x10


Run a lap around the block

Sphinx push-ups x10

Prison Cell push-ups x10 #crowdpleaser

Walking push-ups x20

Steam Engines x40 each side

Run a lap around the block

LBC x20

Scissor Clappers x20

Bicycle x20

Reverse Bicycle x20

Flutter x20

Mucho Chesto 1/2

Run a lap around the block

Mucho Chesto 1/2

Touch the Sky :60

Oblique V up x20 each side

American Hammer x40

Push-up over/under x10

Lean Back Core Twist and hold x5

V up/ Roll up x20

Heels up/ Low Dolly x20

Plank High/Low Run

Scissor Twist x20




Announcements: 1/2 and 5K 2/23

Prayers: No Show adoption process

Whispers  family


Always a good time fellas!


That escalated quickly!

The PAXCyclone, Flo, Mrs. Potts, Zebco, YHC
Workout Date02/12/2019
A.O. Golden Strip

The threat of rain was no deterrent to 5 hard men (plus 2 ruckers who were leaving the parking lot by 5:30 AM) at Golden Strip.  Broken hearts were promised and delivered.

Mission: Nailed it.

Disclaimer: I am dumb.



-Imperial walker x 20 IC

-Don Quixote x 20 IC

-Side straddle hops x 50 IC

-Arm circles

-Overhead claps x 20 IC



As it was indeed raining, the workout was completed under the front awning.  8 cones were placed not quite equidistant from each other along the front sidewalk.  The first cone was the starting spot while the other 7 were locations for the exercises.

Round 1:

-Cone 1- 10 merkins

Round 2:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

Round 3:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

Round 4:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

Round 5:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

Round 6:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

-Cone 6- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises

Round 7:

-Cone 1- 10 merkins

-Cone 2- 10 merkins, 20 squats

-Cone 3- 10 merkins, 20 squats, 30 2-count flutters

-Cone 4- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps

-Cone 5- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks

-Cone 6- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises

-Cone 7- 10 merkins, 20 squats, 30 2-count flutters, 40 overhead claps, 50 plank-jacks, 60 calf raises, 70 side straddle hops


Not happening.


Circle of trust:


-Charity 5K at Mauldin Elementary School / Mauldin Middle School 3/9/2019.  F3 Golden Strip needs to have a huge showing to show support for the host of our AO.

-P200 3/22-23/2019.


-Family of Mrs. Brown, Monarch Elementary School teacher who passed away Sunday.


Fun was had by all!




Q.I.C.Perry Mason
The PAXIceman, Courtesy Flush, Chubbs, Zipline, Almond Joy, Wax On, Wilson, Gollum, Spandex, Perry Mason
Workout Date02/12/2019
A.O. The Station

10 men defied the alternating rain/mist this morning at The Station.  YHC promised to keep the running to a minimum because of the weather forecast, so off to the shelter for Tabata.


SSH x 20 IC

IW x 20 IC

Windmills x 15 IC

The Thang

8 exercises, 20 seconds high intensity, 10 seconds rest:

Bench press


Plank and alternate Southern Gentleman and Northern Aggressor


Plank shoulder taps

Step ups


Butt kickers

Rather than run a lap afterwards, I decide to mosey to the gazebo to see how dry it is.  Unfortunately, I took the short route cutting over the grass rather than take the walkway around, and one PAX did an involuntary slip and slide on the hill.  #QFail.  No permanent damage done, we continue on to find the gazebo fairly dry.

Same concept as before, but substituting pull ups for bench presses, high knees for step ups, and merkins for dips.  2 circuits here, paid a 10 burpee penalty for a train, and then head back to the shelter, taking the sidewalk this time.

We did 3-4 more circuits at the shelter, running a lap after each before it was time for Mary.  Another train whistle was heard, but Wax confirmed that it clearly was carrying from somewhere outside Greer and therefore did not merit any burpees.  Sounds good to me.


LBCs x 15 IC

Heels to heaven x 15 IC

Erectors x 20 IC (Valentine’s Day is coming up, after all)

Flutters x 15 IC

Plank until time is up


Tabata is not the most exciting workout in the world, and it gets tough without anything to break up the grind.  But the CoT reminded me of why F3 is important and why I need to drag myself out of bed on rainy days.  Lots of heavy stuff going on with the PAX, and lots of folks needing lifting up (quote of the morning from Courtesy Flush – “Doesn’t anyone have any good news to share?”).  Prayers for everything mentioned in the circle.

For those that have not posted in a while and happen to be reading this, consider whether there is a burden you are carrying around.  Wouldn’t it be a little lighter if you shared it with your brothers?  Even if you feel you do not need to get up at zero dark thirty just to work out (yes, we can all do a push up at home), what is as important as the exercises is the support and accountability.  #Morethanaworkout.

Weights and early spring

Q.I.C.Sticky willy
The PAXPine tar, Sammy, cheesesteak, mint julip, short barrel, golden goose egg, peekaboo, dr Phil, church lady, FNG baby shark, dugger, road trip, soccer mom , lob, thumper, Padre, sticky Willy
Workout Date02/08/2019
A.O. Pitchfork

Great spring morning 63F in February for 17 pax to workout. 1 new FNG (welcome Baby shark ) who found us online!


20 SSH

Arm circle bunch little and big

20 Imperial walkers


Weighted shoulder shrug 10-3x

To speedway

1.   10  (1 merkins/10mt climber each)

(That will get the moaning going)


2. Curls crazy 8 -3x


3.Wall sit weight tri push /partner 10 BbSU 3x.


4. Partner Merkin/row. /bbsu 5- 3X

5.10 weighted goblet squats 3x

6.Air humper/ Chest press 10-3x

To Flags

Overhead press 10- 3x

Crunch / back laying flat weight over head to chest  10-3x

 Good work 

welcome FNG Baby Shark!!


atm is running to prep for P200!

prayer request

peekaboo friends father triple bypass surgery went well praise,and prayer for continue recovery. Troops on missions and who protect our great country, whisper fam as grieve

Lunge Around Jericho 2

The PAXAnchor Down, Double Windsor, Generic, Hacksaw, Inspector Gadget, Soda, Spackler, Suzanne Boyle
Workout Date02/08/2019
A.O. Dog Pound


  • Disclaimer
  • 31x IC SSH
  • 20x IC Imperial Walkers
  • 10x IC Don Quixote
  • Plank Position
    • R. Arm High
    • 20x IC Merkins
    • Hold Plank
    • L. Arm High
    • 20x IC Mt. Climbers
    • Recover

The Thang

  • Mosey down to the football field
  • Exercise on each corner, run the longside, lunge walk the short side around the field.
  • 25x Squats
  • 50x LBCs
  • 25x Merkins
  • 50x American Hammers
  • Wait for the 6
  • 20x Squats
  • 20x Squats, 20x Plank Jumps
  • 20x Squats, 20x Plank Jumps, 20x Merkins
  • 20x Burpees
  • Wait for the 6
  • 25x Merikins
  • 50x SC Flutters
  • 50x Air Presses
  • 50x Freddie Mercury
  • Wait for the 6
  • Recover
  • Circle up in plank position
    • Hold as long as possible
    • Cheer on the pax to the right when you fall
    • Congrats Generic!
    • Everyone else 5 burpee punishment

The Mary

  • 20x IC Heel 2 Heaven
  • 20x Dying Cockroach
  • Stretch it out


  • Send Honkers email for access to participant and Q Google sheet

East Bound and Down

The PAXWhisper (R), Bambi, Flo (R), NYOPT (R) , Sticky Willie, Ms Potts, Elmer, Commodore (RR), Beamer, Mac, Runoff, Peekaboo, Lt Dangle, Cheesesteak (RR), Soccer Mom, Cyclone, Ron Swanson, Mayo, YHC
Workout Date02/07/2019
A.O. Golden Strip

MISSION – East bound and down, Loaded up and Trucking

DISCLAIMER – Keep your foot hard on the peddle, son, never mind them brakes. Let it all hang out ’cause we’ve got a run to make

CONDITIONS – 65 degrees and a slight mist by the dark of moon

All pre-runs were discouraged as 19 tick turds promptly escaped a maximum security fart sack to the F3 underground. Today, still wanted by LB and the Bear, they survive as soldiers of fortune.  If you have a problem, if no one else can help, and if you can find them, maybe you too can fight the system like a true modern day Robin Hood.  Yeeeee Haawwww

Hope you are looking for something exciting and new, because RT has been expecting a light drizzle and you.  A handful of early rising PAX witnessed the excitement of the GS Opening Ceremonies.  So much so, that we got this cruise started a couple minutes early in honor of Short Barrel as Elmer crashed the gate going 98 like a rocket sled on rails.  Eat your heart out Church Lady.


  • SSH x 24
  • 5 Burpees OYO
  • IW x21
  • 5 Burpees OYO
  • WM x 23
  • 5 Burpees OYO

YHC’s Million Dollar Man bionic ears picked up on Flo’s sarcasm as thick as bugs on a bumper when he quietly suggested 5 more burpees.  Punxsutawney Beamer perked and didn’t see his shadow, meaning the burpees lasted a little bit longer.  5 more burpees OYO.  Unfortunately the mumble chatter was gone faster than the New Coke formula and is now on America’s Most Wanted list.

A solemn Imperial Death March to the coupon pile because RT is about to put the hammer down.  NYOPT doesn’t have enough toys for everyone so just get 10 and we can share.  Some PAX can count to 10, some cannot.


8 Tabata Rounds – 20 seconds ON / 10 seconds OFF followed by a Convoy run up the hill to the stop sign, unload 5 burpees and return for more.

  • Curls
  • Overhead Presses
  • Jump Squats
  • Monkey Humpers
  • LBC’s

Unfortunately, we had a long way to go but a short time to get there. We only got ½ way through the Weike, so it is TO BE CONTINUED…  Return your blocks and head back to Flagtown for COT because Mary is already half way back to Texarkana.

This morning’s episode featured cameo appearances by The Commodore and Runoff. Hopefully they will be back despite their characters being killed off.  Beamer flattened the hills and straightened the curves like a Kenworth hauling logs.  Cheesesteak tried to catch a ride with the Teacher of the Year, but was quickly sent to the back of the line and has silent lunch for the rest of the week.  Lt. Dangle went home and punched his momma right in the mouth.  And all Cash Machines in the area are still out of order.

Fun was had by all and several muscle groups were exhausted. But at least you don’t have to raise your arms to adjust the rabbit ears or get out of the recliner to pick 1 of 3 channels on a turn dial.


  • 23 FEB – GHS ½ Marathon & 5k – Peekaboo is putting a 5k team together.
  • 22-23 MAR – P200 – Most teams are full, but be ready if called upon
  • Urban was spotted training for the P200 at Run Club (MJ, LOB)


  • Our country
  • Whisper’s family
  • Cheesesteak is 4/6 the way into his goal of posting 6 times this week. I pretty sure he packed his wife in a rucksack and rucked Diamond Head.  Keep It Up

Good work men. Always a pleasure to lead.   I’ll catch you on the flip-flop.  RT signing off. I’m gone.  10-4



Six Equals Sixty

Q.I.C.Hot for Teacher
The PAXLt. Dangle, Live PD, Turban, No Show, Cheese Steak, Cockpit, Squid, Soccer Mom, Rasheed Wallace
Workout Date02/06/2019
A.O. Tower of Terror

9 PAX decided to take advantage of the warm morning and join YHC for a “meticulously” planned workout. Throughout the warmup, the PAX were comforted by Squid’s boisterous yawp announcing the arrival of a twelfth rep.

Mission: Check

Disclaimer: Check

Tunes: Double Check

26 SSH
25 Imperial Walkers
A handful of small and big arm circles

The Thang
Today’s rep count was inspired by F3 Swamp Rabbit’s sixth anniversary. A special note: All reps for each exercise had to be completed before moving to the next exercise.

1 Mile Run
60 Burpees (cue massive amounts of mumble chatter)
60 Single-Count Lunges
60 Big Boys
60 Merkins
60 Stepups
60 Plank Jacks
60 Squats to Calf Raise

We had just enough time for 25 flutters and a little stretching.

Some other run stuff

Whisper and his family
No Show and the adoption
Soccer Mom’s son’s leg injury
My Two Dads and basic training
HFT’s father-in-law

Always a pleasure to lead, fellas. SYITG.


Gnarls Barkley

The PAXDuggar, Wax On (WD), Almond Joy, Spandex, Grrrr, Chubbs, Playdoh, Zipline, Wilson, Iceman
Workout Date02/05/2019
A.O. The Station

10 men took advantage of balmy temps at #TheStation. Little did they know that YHC had some #turrible ideas planned….

The Thang
SSH x20
Bombjacks x10
Lunges x16
Imperial Walkers x20
Merkins x25 (hand release)
Plank shoulder touches x30
SSH x35

Mosey to the water fountain by the amphitheater and line up for an #IndianRun
Head towards Cannon St, then right on Cannon, down the hill to the pond.
Mosey to the gazebo and partner up
P1 – run around the pond
P2 – 5 burpee pullups, 10 squats (repeat until partner returns)
flapjack and repeat for 3 rounds

Mosey over to the parking lot beside the pond and assume #peopleschair on the wall
2 at a time – 5 donkey kicks, bear crawl out 30 feet, 5 merkins, bear crawl back
When not exercising, maintain #peopleschair
2 rounds of this

Up and over to the middle of the parking lot for #suicidemission
10 bombjacks
#oldskool suicides (out to the 5th line)
10 bombjacks
Switch to 15 hand release merkins
#oldskool suicides (out to the 5th line)
15 HR merkins

Mosey up to the main circle (backwards run last 30 yds up the hill)

5MOM was #dealerschoice


Naked Moleskin:
– @AJ made it through a workout without having to tie his shoe lace #miracle
– @Zipline returned to his first love after flirting with #TheGate
– Burpee pullups are NEVER a good idea

– let @KC know if you can read at his school tomorrow, 2/6 – Crestview Elementary

– @Chubbs with several friends in various stages of divorce
– The Smith family fighting cancer

See ya in the gloom….


The forgotten backblast!

Q.I.C.Lt. Dangle
The PAXNo Show, Hot4Teacher, Priscilla, Band Aid, Turban, LOB, Soccer Mom, Thumper, NYOPT, Franzia, Paper Boy, Church Lady (R), Cocoon, Cock Pit, Rasheed Wallace, Butterbean, Goose Egg, The Tickler, Whisper
Workout Date01/29/2019
A.O. Tower of Terror

Oh how quickly we forget. Apologies from YHC for the late blast. Can you smell what the Q is cooking…probably not since no one volunteered! YHC was watching twitter and saw something interesting that was used in the Thang.

Mission Statement: Nailed it!

Disclaimer: Suck it up


W/U: SSH, IW and lets mosey to the church.

Grab a buddy and work!

1: Timer for everyone working: Complete this with your partner. Start with a pole overhead low squat moving sideways five parking spaces, lunge back ward two spaces, low squat moving five spaces back toward the start, lunge walk forward two spaces and ROTATE

2:  P1 Squats AMRAP, P2 Sprint the width of the parking lot

3: P1 Mericans AMRAP, P2 Sprint the width of the parking lot

4: P1 Flutters AMRAP, P2 Sprint the width of the parking lot

5: P1 Squats AMRAP, P2 Sprint the width of the parking lot

6: P1 Shoulder press AMRAP, P2 Sprint the width of the parking lot

7: P1  Hair Burners the width of the parking lot, P2 start dying while P1 works

3: P1 Derkins AMRAP, P2 Sprint the width of the parking lot

SOLID work by all!

Pleasure to lead!