A Triple Nickel and little Jane Fonda

The PAXUP, Ms. Potts, Zebco, NYOPT(R), Doe Tag, Flo(R), WiFi(r), 1 Direction, Obama, Beamer, Mayo, Slow Drip, Mac
Workout Date05/21/2019
A.O. Golden Strip

13 Pax posted to the gloom of Golden Strip to find out what wacky stuff YHC would come up with. The mumblechatter started strong but didn’t make it past the triple nickel. I guess I will have to start coming up with new material because I am running out of stupid things that I came up with in Lexington.


The Weather: 70ish

The Thang:


Mosey around the lot w/high knees and butt kicks

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker x 20

Windmill x 20

Lil baby arm circles big/little/front/back


Mosey down to the BB courts

Mac’s weird stuff

Bulgarian ball busters x 15 each leg OYO

Morning wood x 10 each side OYO

Merkinator x 20 OYO

T-Plank Merkins x 20 OYO

Mosey around the track


Fire Hydrant x 10 each leg IC

Mule Kick x 10 each leg IC

Mule Hydrant x 10 each leg IC

Mosey around the track


Triple Nickel

Sprint to the top of the hill

5 burpees

Sprint back down

5 burpees

Rinse and repeat 5 times


Mosey over to the picnic tables

Step ups x 10 Right leg IC

Dips x 10 IC

Step ups x 10 Left leg IC

Dips x 10 IC

Side step ups x 10 Right leg IC

Dips x 10 IC

Side step ups x 10 Left leg IC


Mosey back around to the front of the school

Dealer’s Choice starting with Pax who have not Qed.



Lurning to spel at Pichfork

The PAXWhisper (r), Lt. Dangle, Pine Tar, Spool (r - welcome from F3 Columbia), Rasheed Wallace, Cyclone, Sticky Willy, Dumpster (kotters!), Church Lady (r), Handrail, Road Trip, Punchlist, Cheesesteak (double r!), YHC
Workout Date05/21/2019
A.O. Pitchfork

Following a promise of shenanigans in the gloom, 14 posted for an 0530 bootcamp at Pitchfork.  Pleasantries were exchanged and the fun began. pronto


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

Disclaimer: do neither as I say nor as I do



SSH x 30 IC

Hillbillies x 25 IC

Windmills x 20 IC

Monkey humpers x 15 IC

Arm circles big/little both directions



As none of us seem very smart, YHC decided to make sure that everyone can correctly spell the name of our current AO by having the group do an exercise (with increasing numbers of reps) beginning with each letter in PITCHFORK.

Pushups (merkins) x 10 IC

Imperial squat walkers x 15 IC

Triceps dips on the curb x 20 OYO

Crunches (LBCs) x 25 IC

Heels to heaven x 30 OYO

Freddie Mercuries x 35 IC

Overhead claps x 40 IC

Rosalita x 45 OYO

Kicks (flutter kicks) x 50 IC

At this point, Cheesesteak expressed gratitude that the letter B (for burpees) was not in PITCHFORK.  Wait…

Mosey to the track behind the school.  Run 2 laps, with mosey on the turns and jailbreak on the straights.  Each half lap stop for merkins and BBSUs (40/20, 30/15, 20/10, 10/5).  Plank after each set until the 6 finishes.

Mosey to the speedway and partner up.  Run around the speedway in opposite directions.  When you meet your partner, stop for pattycake merkins (10 –> 8 –> 6 –> 4 –> 2).  3 total laps.

On the curb, do 60 calf raises (20 with toes straight ahead, 20 with toes in, 20 with toes out).

Mosey to the flags.



BurpMerk (burpees but more fun) from 1 up to 6

Flutters x 20 IC

Captain Thor (1:4 ratio BBSU to American hammers) up to 5:20




-WAR Fund 5K coming up 5/25 at 0730.  Start/finish at Cross Creek.  Fast course and all for a great cause.  Sign up!

-Please sign up to Q.  If you post regularly, you should be Q’ing about once a month.  If you post regularly and aren’t ready to Q, well, WTF?

-Site Q’s will change next month.  Look out for announcements about whom/where/when.


-Pine Tar’s mother-in-law with hepatitis A

-Lt. Dangle’s coworker with a cardiac event yesterday


It is always a blessing to be able to leave the fartsack to get stronger with other weirdos.  Welcome to Spool from Columbia- the group benefited from your presence today.  Here is hoping that some of the weirdness rubs off on you.







Watch out for Rock Slides!

The PAXInspector Gadget, Hacksaw, Mani Pedi, Soda, FNG (Cush Tush), Double Windsor,
Workout Date05/20/2019
A.O. Dog Pound

Disclaimer and F3 stuff given.

Warm Up:
SSH x 20 IC
IW x 20 IC
Arm circles forwards and backwards
Squats x 20 IC
5 Burpees OYO

Let’s go grab a rock from the pile and head to end of parking lot. Mani Pedi Man’s Up and grand a massive boulder. Good luck!

Jack Webb’s. 1 Merkin to 4 Overhead Press. We made it to 5:20.

Curls x 20 IC

Time for rock sliders. While in bear crawl position push rock out in front of you to each tree in parking lot. Stop at the tree and do 20 goblet Squats.

Hole rock overhead while lunging back to the trees. Stop at each tree and do 20 Merkins. Arms are now spent so great time for a Dora.

Grab a partner. Partner 1 runs to end of lot and back while Partner 2 does exercise. Flap jack and keep a continuous count. Exercises were:
100 Overhead Press
200 Goblet Squats
300 LBC with rock over chest.

Quick 10 count and YHC realizes still time left. Continue the Dora with
100 Tricep Extension
200 Flutter Kicks with rock over chest.

Heals to Heaven x 20 IC
American Hammers x 10 IC

Welcome FNG Cush Tush to F3
Gideons House guy and his dad need prayers.
Spackler M starting FIA group in TR
Cush tush a safe trip back to Minnesota

An awesome group of men this morning that helped push me. Mani Pedi kept convincing me to sprint. Plenty of calories burned at Dogpound

4 years later…..

The PAXYoukillis, ATM, Peek a Boo, Mint Julep, Double Helix, FNG Rachel Ray, Benign, Sammy, Duggar, Manimal, Punch List, El Niño, Cheesesteak, Turban, Cockpit, Baby Shark
Workout Date05/17/2019
A.O. Pitchfork

4 years later….

Conditions: A cool clear morning.
Mission Statement ✅
Disclaimer ✅
Warm up:
SSH x25
10 burpees OYO
Arm Circles
Music On!
1/2 Mucho Chesto
Play the music (Motley Crue)
The Thang:
15 Curls/ 15 Overhead Press
10 Merkins
14 Curls/ 14 Overhead Press
10 Werkins
13 Curls/ 13 Overhead Press
10 Staggered Merkins
12 Curls/ 12 Overhead Press
10 Staggered Merkins
11 Curls/ 11 Overhead Press
10 Diamond Merkins
10 Curls/ 10 Overhead Press
Flutters x20 IC
Scissor Twist x20
Oblique V Roll x20
Windshield Wipers x10
Gate/ Bridge/ Lift x20
Scissor Clapper x20
9 Curls/ 9 Overhead Press
10 Merkins
8 Curls/ 8 Overhead Press
10 Werkins
7 Curls/ 7 Overhead Press
10 Staggered Merkins
6 Curls/ 6 Overhead Press
10 Staggered Merkins
5 Curls/ 5 Overhead Press
10 Diamond Merkins
4 Curls/ 4 Overhead Press
3 Curls/ 3 Overhead Press
2 Curls/ 2 Overhead Press
1 Curl / 1 Overhead Press
LBC x20
In and Out x20
Bicycle x20
Reverse Bicycle x20
American Hammers x20 IC
Tornado x20
Balance Bike Crunch x20
Superman/ Banana
10 Burpees OYO
Announcements: War Fund 5K 5/25
Prayers: ATM nephew
It was real and it was fun! Great work by everyone. SYITG!

Arm Day

Q.I.C.Double Windsor
The PAXAnchor Down, Spandex, Spackler, Generic, Honkers, Medicine Ball, Hacksaw, Soda
Workout Date05/17/2019
A.O. Dog Pound

Warm Up

20x SSH
10x Windmill
20x Imperial Walker
10x Merkin (double count)


We mosied to the Travelers Rest Family Medicine parking lot and did a Bear Crawl 1-2-3.   This wasn’t my idea, I found it on https://f3nation.com/exercises/  so if you didn’t like it, don’t blame me!  The bear crawl across the parking lot turned out to be a lot more bear crawls than I thought.  I somehow managed to get a blister from my gloves, which were still wet from my last workout.

Then we mosied to the Travelers Rest United Methodist church parking lot and played “Catch me if you can” using 10x merkins as the exercise.

Then we moseyed to Travelers Rest Gazebo and did a wave of merkins.  (Just in case anyone still had strength in their arms after the bear crawls and merkins)

Then we moseyed back to the flag, but on the way stopped at the Whistle Stop cafe where we did balls-to-the-wall for a minute.  After this my arms were finally good and tired.


25x flutters in cadence.

Prayer Requests

Honker’s wife medical school

For the Love of Something Like Dora

The PAXAlmond Joy, Chubbs, Grrr, Perry Mason, Moosehead, Lineman, Zipline, Courtesy Flush, Kindergarten Cop, Emerald, & Training Wheels
Workout Date05/16/2019
A.O. The Station

With a light breeze to our backs the men of the station made there way to the circle for a quick warm up.

A quick:

SSH: 20 IC

Thru the tunnel: 10 IC

Let the fun begin, form up two lines facing up Jason St for an IR.  Take a left on Cannon St, head to the main entrance to the park.  Quick stop to do 15 dips at the entrance OYO.  Mosey down to the amphitheater.  Pick a partner, about to start something Dorish.  One partner will run the perimeter of the theater, across the bottom, up the side steps, along the top, and back down steps.  The other partner begins the work out, each level of the theater is a different exercise.

1st lvl:    100 Derkins

2nd lvl:  125 Split-Jacks

3rd lvl:   150 Dips

4th lvl:   175 Squats

5th lvl:   200 Inclined merkins

6th lvl:   225 Step Ups

7th lvl:   250 Air Press

8th lvl:   275 SSH

9th lvl:   300 Flutters

Mosey back to the circle for a whole 5 minutes of Mary.

No FNG’s, 12 brave men enjoying the gloom.  Finish out with COT, a lovely morning had by all.

I’m Too Sexy for this Pyramid…too sexy for this Pyramid

The PAXPeek-A-Boo, Cockpit, Cheese Steak (RR), The Commodore, (RR), Church Lady (R), G-Lover (Glover), Rasheed Wallace, Twin Peaks, Padre, Mint, Pine, The Whisper-er (R), Punch List, RT
Workout Date05/14/2019
A.O. Pitchfork

14 Egyptologists descended upon the Pitchfork Pyramid Gardens prior to the tardy bell for some mid east Social Studies extra credit.   Other regional PAX hit the Golden Strip Sleezy for a Slow n’ Easy while Church Lady beat the alarm clock and came in slow and low like a Ford Tempo to partake in his own jumping jack challenge.

MISSION & DISCLAIMER – just like riding a bike

CONDITIONS – 48 degrees and unseasonable light and breezy, kind of LOB’s Ranger panties.


  • SSH x 19 IC with speed reps for Church…next position….err exercise
  • Windmill x 22 IC

All this in remembrance of 1922…the year that gave us Bea Author and Betty White you horny bastards.  Grab your s*#t and mosey to the block pile for a coupon and not those 1/2 off blocks offered by Whisper.

That’s because in order to get to the top, you have to start at the bottom, but at least there are the melodies of some of the best One-Hit Wonders that had Rasheed and G-Love  ready to breakdance on an old refrigerator box…and they say he’s just a friend, cause baby you…you got what I need.  But enough of that, time to ascend the Pyramid of Pain which Pine Tar immediately recognized from a FiA tweet.

  1. 1st Tier – 30 reps of Hand Release Merkins, Curls, Dips, Overhead Presses, Dry Docks – 1 lap
  2. 2nd Tier – 35 reps of Crunches, American Hammers, Revers Crunches, V ups – 2 laps
  3. 3rd Tier – 40 reps of Squats, Straight Leg Dead Lift, Lunges (ea leg) – 3 laps
    Urban has left the conversation
  4. 4th Tier – 45 reps of Calf Raises, Monkey Humpers – 4 laps
  5. 5th Tier – Good news is there is only one round left, the bad news is it involves  50 reps of Burpees – 5 laps

Return the blocks and Return to the Flags before you turn Japanese. (soo racist)


  • 25 MAY – W.A.R. Fund 5k
  • Ville to Ville 2020 (light snickers, not those kind of snickers #TeamDessert)
  • Cheese Steak reminded all PAX of the location of the Firehouse (not the one with the sandwiches #TeamDessert) in case he or The Commodore needs a ride there.
  • Pitchfork needs Qs – Sign up you mother fu…….
  • Cheese Steak also reminded the PAX (particularly Peek-A-Boo) to update their information in the F3 app so he can show up at your house in spandex and a swim cap and put you in the sleeper.  Night, night Peek-A-Boo.
  • Urban has not been seen since the P200, Pet Stain might be dead and all Cash Machines are out of order


  • Whisper’s friend, Randy’s upcoming prostate biopsy


  • It was observed that an RT Q always brings out The Commodore.  He has since been promoted to Rear Admiral of the RT Navy.
  • It was observed that an RT Q also freezes up an ATM despite being in the comfy confines of a cocoon of blanket burritos.
  • It was also observed that Whisper is still carrying around 1/2 off coupons in the Whisper Hutmobile…which probably has absolutely nothing to do with those squeaky wheels.


  • Two of Hearts – Stacey Q
  • I’m Too Sexy – Right Said Fred
  • Just A Friend – Biz Markie
  • Somebody’s Watching Me – Rockwell
  • Rico Suave – Gerardo
  • One Night in Bangkok – Murray Head
  • Safety Dance – Men Without Hats
  • Turning Japanese – The Vapors
  • Too Shy – Kajagoogoo
  • Whip It – Devo
  • Cars – Gary Newman
  • Blinded By The Light –
  • She Blinded Me With Science – Thomas Dolby

My Pleasure, SYITG,
RT Out

4 Corners of Death

The PAXGeneric, Honkers, FNG (Medicine Ball), Bottom Feeder, Soda, Double Windsor
Workout Date05/13/2019
A.O. Dog Pound

Disclaimer Given especially since FNG. All F3 stuff recited, now let’s begin

Warm Up:
IW x 20 IC
Morocan Night Clubs x 10 IC

Everybody grab a rock and head to football field. Upon arrival, YHC had already set up 4 cones in middle of field about 10 yards apart. Each cone represented a corner of the field. Each corner had a set of exercises to complete. Run to the corner, do the exercise, run back and now bear crawl to next cone before running to next corner. Continue doing sets until I call recover.

Exercises: 10 Burpees, 20 Merkins, 30 Goblet Squats with Rock, 40 LBC’s. I stopped us at 6:09am.

Heals to Heaven x 20 IC
Crunchy Frog x 10 IC

Welcome FNG Medicine Ball
Prayers for Honkers M for admittance into college program.

Round 2

Q.I.C.Kindergarten Cop
The PAXPlay Doh, Lineman, Stroke Seat, YHC
Workout Date05/09/2019
A.O. The Station

4 PAX came back for round 2 and an evening beatdown.

Warm Up

15 SSH,

15 IW,

10 Windmills

Mosey to the field and partner up

At each light post each partner completes 10 merkins, 10 squats, and 10 BB.  Alternate turns doing a wheel barrow to travel from post to post.

Mosey to the amphitheater for DORA:

100 double count plank shoulder taps

200 double count toe taps

300 double count flutters

meanwhile the other partner runs up the stairs, completes a burpee and runs back down

Mosey to the Spinning Jenny.

Using three corners of the parking lot we created a triangle.  At corner one we did merkins, at corner two we did in and outs, and at corner three we did squat jumps to build burpees.  We did 9 rounds:

Round 1- one rep

Round 2- two reps

Round 3- three reps

Round 4- four reps

Round 5- five reps

Walk a lap

Round 6- four reps

Round 7- three reps

Round 8- two reps

Round 9- one rep

Mosey back to the circle for MARY

Captain Thor up to 5 and 20

It was a pleasure.  Quick prayer time and meet up with Spandex before heading over to Wild Ace.



Beautiful Morning

The PAXGrrr; Footloose; Beggin; WaxOn; Perry Mason; Wilson; Kindergarten Cop; T-Bill (FNG); Courtesy Flush; Lyman; Zipline; Emeril; Stroke Seat; Waco; Proper 12; Duggar
Workout Date05/07/2019
A.O. The Station

Mission – check

Modify – check


Mosey to gazebo. Grab a partner.  Run opposite directions around the pond.  Stop every half lap and do 20 patty cake merkins.  Repeat to 100 total merkins.

Mosey up to Line St; head South to Right on E Poinsett. Head up to park entrance and head in to the fountain/amphitheater.

Grab a new partner (of similar speed). Modified DORA:

-Round 1- Do 100 merkins in sets of 10.  While partner 1 merkins, partner 2 holds plank.  Flapjack every 10 reps.  Run to the entrance and back together.

-Round 2- Do 200 LBCs in sets of 20.  While partner 1 crunches, partner 2 holds 6 inches.  Flapjack every 20 reps.  Run to entrance and back together.

-Round 3- Do 300 squats in sets of 30.  While partner 1 squats, partner 2 holds Al Gore.  Flapjack every 30 reps.  Run to entrance and back together.

-Round 4 for fastest Pax – 400 arm circles in sets of 40. Partner 2 hold T. Flapjack every 40. Run to entrance and back together.


Out of time for rest of workout…on to short Mary. Mosey to the circle.

  • LBCs x 30 IC
  • Heels to Heaven x 10 IC

Recover Recover


  • Thursday PM – Post and 2nd F – Need Q
  • Friday AM – RunAWaze is back – 5:30 AM at Buena Vista Elementary
  • Q School 5-23-19 at The Station

Prayers – lifted

NMM – go make a positive impact today.

Proud to be a part. Aye.