5am….2pm feels the same!

Q.I.C.Lt. Dangle
The PAXMAC, Road Trip, WiFi (R), Cyclone, Grass Fairy, Mrs. Potts
Workout Date07/16/2019
A.O. Golden Strip

7 broke the predawn humidity this morning to hang out with Lt. Dangle.. That sentence falls under things that make you go “hmmm?” Since GS has no clock tower YHC had to rely on the PAX to keep him straight. RT’s watch was fast and Cyclones was slow. One for the start and one for the end…sounds legit! Lets get after it.

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 am not a professional…really no one is when RT is on sight!


8 count burpees IC… apparently that also meant 8 total?

Mosey around to the bus loop for 20 Dips OYO. Mosey to the monkey bars.


Monkey bars 10,20,30 for 5 sets

10 pull ups, 20 Merican’s, 30 squats x 5 (not a lot of mumble chatter?)

Mosey back to the blocks for a 300 DORA.

100 Curls while P2 takes a lap. Yadda yadda

100 Tri-cep extensions

100 Overhead Press OHP

Mosey back to the flags…

“What time is it?” “You’ve have ten minutes!” sheesh where did time stand still?

On Yo 6 *Mrs. Potts had to leave?? That’s a LivePD trick!*


25 Flutters IC

25 bicycle OYO

25 backward bicycle OYO

10 Rosalita Whips (Cyclone)


20 American Hammers (Grass Fairy)

21 reverse LBC IC (Road Trip)

25 Pickle Pushers IC (MAC) check those glutes gents

Still have some time..

Jail break from pole to pole x 4

That’s all I have and it’s 6:15



– BYOB (Bring Your Own BIBLE) Thursday 5am @ GS

– BRR…MAC… May include a different BYOB?


Lt. Dangles co-worker and his chemo/radiation.

F3 Mary and the recent loss of his father. Leave a Legacy to your children.

Praise F3 Blindside’s daughters recent surgery and positive results and recovery!

Leave no man behind, but leave no man where you find them! Always a pleasure to lead. #strugglebus


Lt. Dangle

Man Without a Plan

The PAXPeekaboo, Whisper, Swamp Guinny, Guanno, Church Lady, Punchlist
Workout Date07/16/2019
A.O. Pitchfork

Assigned Q no show due to emergency

Cheesesteak stepped up with CSAUP MSU (made stuff up)

Did some of the usual warmups . . . SSH’s, Hillbillies, Monkey Humpers, and Windmills followed by pre-20th-Century-North-American-Indigenous-Personnel  (Indian) Run.

Then things went South.  Elevens with wall ups and Merkins.  OMW

Then dips x 20 just for more shoulder fun

Another p-20-C-N-A-I-P run followed by fun with the CMU’s Whisper keeps in his truck for some reason.

PAX circle jerk . . . each PAX calling out an exercise.

Mary: American Hammers x 10 . . . flutters x 25 . . . Rosalitas x20


Swamp Guinny coworker Tommy stroke recovery

Whisper’s wife for upcoming doctor visit . . . also for Ruthie and Dana

From the Bullpen

The PAXCarl's Jr, Boomhauer, Change Order, Thumbelina, Shake 'n Bake, Keystone, Tiny Dancer, Duplo and Broccoli
Workout Date07/15/2019
A.O. Powder Keg

Observations and comments: YHC got the call from the scheduled Q around 1145 the night before and asked if I could step in due to an injury received from being a dumbass … I mean a badass, stomping the Reaper!

We started off with 70F temperatures with spectacular amounts of humidity. Six of the PAX arrived on time, one of the PAX beat the buzzer on two wheels, and three PAX just decided to show up whenever they felt like getting there.  All was forgiven because they need all the beauty sleep they can get.

Warm Up:  20xSSH IC, 20xMC IC, 10’merkins IC, and 20xHillbillies IC

The Thang: Mosey to CJ’s corner for some burp-n-merk, up to 10 and back down to 9. Then a quick mosey down to the dark corner for a jump Dora.  Partner up and then partner A runs to the first light pole & back while partner B jumps rope until relieved, for 3 rounds each.  Sidenote: PAX need to work on our jump roping skills.  Al Gore until all parties are complete.  Mosey to the front doors and line up for some agility drills.  High knees back and forth, Karaoke back and forth, Tennessee Walker’s back and forth, Bear crawls down and crab walks back. Then, mosey back to CJ’s corner to finish the burp-n-merk starting at Ocho.  Next, we went over to the basketball court for sevens of dips and derkins, on the diagonal, with a fly-over salute in the middle. Then a mosey to the side of the church for some Wall of Fire, with each PAX performing five squats. Just enough time for a quick out and back mosey so that we make it back to the flag for six minutes of Mary.  We started with 20 LBC’s, 20 flutters, 20 Freddie Mercury’s (for the Tour) 10 boxcutters out first, and 10 boxcutters up first.

A: 8/3 is second workout breakfast, where food is cooked out in nature, like it is supposed to be. Guaranteed good time or your money back!

Moonshiner 5k September 13th, so much night trail running fun and great swag.

P: Tiny dancers mission trip to Africa (only 6 more weeks to endure) for 6 months

Youkilis’ M

Quaker’s brother during this time of loss

As always it was a pleasure to lead you men in the gloom! Fun was had by all…well maybe not Broccoli.




Feeling Lucky

The PAXNYOPT, Mac, Peek-A-Boo, Road Trip, Strange Brew, Mrs. Potts, YHC
Workout Date07/11/2019
A.O. Golden Strip

When Mac tweeted the July Q list, I noticed something odd written next to my name each time it appeared – “No BOP”.  What could this mean? No Balance of Payments? No Ban On Politics? No Business Owners Policy? Eventually, I decided he was referring to the dreaded Board of Pain, trying to subtweet me into leaving the board locked up for the month.  Initially I wanted to act rebelliously and unleash the fury of the Board, but with 80 degrees and high humidity, YHC decided to go another route.

6 men took the risk and joined me in the Gloom for what transpired:

Warm Up:

15 Imperial Walkers IC

10 Windmills IC

5 Burpees IC

One lap around the parking lot and down to the playground for the thang

Main Thang:

Was feeling the luck with seven total pax, which set the tone for our workout of Sevens:

Sevens – Pull ups, run to benches for dips.  NYOPT commented that “We don’t do enough pull ups”, which I filed away for later…

mosey to the track

Sevens – Bunny hop up the hill, Merkins at top, Big Boys at the bottom

Sevens – Hourglass run around the square of cones (sprint forward, backpedal diagonally) with exercises after each back pedal – American Hammers and Diamond Merkins

Pick up the cones and mosey back to the playground, where we each did 20 more pull ups, to appease NYOPT.  Curiously, he reversed his earlier stance on pull ups, saying “I didn’t want to do more now, i just meant in general we don’t do enough”

Mosey back to the flag for Mary when complete


YHC was dazed and confused at this point, so the exact counts evade me –

35ish LBCs IC

30ish Flutters IC

25ish Freddie Mercuries

Captain Thors up to 5×20

15ish Box cutters

Collapse in a pool of sweat – we are done


Prayers for Strange Brew’s friend who has aggressive cancer in several places

Prayers for NYOPTs son and his mission trip group

Prayers for everyone’s children, and that we would feel a burden to pray for them more


As always, it was a pleasure to lead, even if it wasn’t a BOP beatdown


Fun with Numbers

The PAXName Your Own Price Tool (respect), Mac, Elmer, Road Trip, Zebco, Ron Swanson, Wi-fi the 4th (respect), Sticky Willy, YHC
Workout Date07/09/2019
A.O. Golden Strip

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.  Modify as necessary.

Despite the old hygrometer reading a comfortable 93% humidity, nine PAX decided to roll out of bed and into the soup.


20 SSHs

1 lap around the parking lot

15 Imperial Walkers

1 lap around the parking lot

10 Mountain Climbers

1 lap around the parking lot


Start off with “fives.”   Start off with four burpees at the bottom of the hill.  Run up the big hill to the stop sign.   Complete one burpee.  Back down.  Three burpees.  Two at the top.  Yadda, yadda yadda.

Mosey over to the other big hill with the stop sign at the top.  Time for “sevens.”  Six hand-release merkins at the bottom.  Run to the stop sign and complete one Carolina dry dock at the top.  Run down.  Five at the bottom.  Run up.  Two at the top.  Yadda, yadda, yadda.

“Nines” around the back loop.  Start with eight BBSUs.  Run half way around the loop.  One reverse crunch.  Back and 7 BBSUs.  Yadda, yadda, yadda.

Back to the flag.


Twenty Rosalita Wips in cadence.  We’re out of time and we all look like we’ve been swimming.


Reminder to use the Q sheet on google drive.  Mac has it posted on his twitter feed.  You can sign up for Tower of Terror, Pitchfork, and Golden Strip on there.


Zebco’s mother-in-law having surgery on Wednesday.

Sticky’s co-worker as he battles pancreatic cancer.

Elmer’s friend as she battles breast cancer.

Elmer’s son as he continues to push himself to get into the Naval Academy.

Ron Swanson’s wife having surgery next week.

NYOPT’s friends with a 10-year old son that had to be submitted to a hospital as he struggles with a mental disorder.

Prayers/reminders to encourage both new PAX and others whose attendance has started to wane.  Despite the alarm going off way too early and standing around afterwards dripping with sweat, we all felt better for having gathered together this morning.  Hope to see some new and old faces back out there soon.


Birth Name: John Hunter Elliott

Age: 43

F3 Name: Cyclone

Merkin Mile

The PAXGrrr; NoBars; Courtesy Flush; The Muff; Zipline; Chubbs; Annie Oakley; Duggar; WaxOn; Trainin Wheels; Katniss Everdeen; Kindergarten Cop; Newborn; Mr. Roper; LaVarr Burton; Sugar Baby (FNG)
Workout Date07/09/2019
A.O. The Station

Conditions – Like drinking molasses through a straw while taking a warm gravy bath.

Mission – Check. Disclaimer – Check. 1 FNG.

Warmup – SSH; American Hammer; Toy Soldiers; Merkins – 10 – 20 IC

Thang – Mosey to park entrance. Stop halfway for 10 Burpees OYO. Continue to entrance. From here to warmup circle and back is 0.25 miles.

The Merkin Mile – Run one lap then do 33 pushups (25 seemed to easy – 50 seemed too hard (correct)). Repeat the sequence 3 more times for total of one mile and 132 merkins.

Mosey to fountain. 10 Burpees OYO.

AMRAPs at fountain – Box jumps; LBCs; Squats; Backscratchers; Monkey Humpers – 60 seconds each.

Mosey to Field. 10 Burpees OYO.

100 yard dash to opposite end. Jack Webbs up to 6 Merkins and 24 air presses, then back down to 1 and four. 100 yard dash to opposite end again. 10 Burpees OYO.

Mosey to circle.

Mary – Almost out of time – Windshield wipers x10 IC; LBCs x30 IC. Recover Recover.

Announcements –

  • Convergence at The Station Saturday 8-24-19 7:00.
  • Breakfast at Paris Mountain Saturday morning 8-3-19. More to come.
  • F3 Greer Christmas Party planning in process.
  • The Station’s own Stroke Seat starting up F3 Athens. Good work Brother!

Prayers – continued healing for Wilson and a couple of other heavy prayers lifted.

NMM – All we have is today. Tell your family you love them and then go out and make something good happen in the world today.



Deck of Death in the Rockies

The PAXInspector Gadget, Honkers, Generic, Soda, Mani Pedi, Spanish Turkey, Anchor Down, CAD
Workout Date07/08/2019
A.O. Dog Pound

Disclaimer Given.

Warm Up
SSH x 20 IC
IW x 20 IC
Arm Circles forward and backwards
Take a lap around parking lot and grab a rock while YHC grabs the cards

Thang. Deck of death
Hearts were Burpees
Spades were Goblet Squats
Diamonds were Overhead Press
Clubs were Curls

After every 5th card take a lap to end of parking lot and back.

Jokers were 50 LBC’s each.

Heals to Heaven x 20 IC
Flutter Kicks x 20 IC

Gadgets family
Kilowatt still out

TOT #lil-dis-lil-dat

Q.I.C.Lt. Dangle
The PAXWhisper (R), Cockpit, UP, DelaRocha, Thumper, Road Trip, Hot4Teacher, No Show, Turban, Franzia, Live PD, Paper Boy, Rasheed Wallace,
Workout Date07/08/2019
A.O. Tower of Terror

Lt. Dangle spent last week feeding soft food to his 2.0 Dingleberry who had his wisdom teeth yanked out. While monitoring Twitter I noticed a cry for help regarding my beloved TOT so I had to answer. Nothing planned in general which was clearly evident during the workout. This statement also applies to this BackBlast! If I forgot something deal with it.

Conditions:  Imagine a sauna!

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 am not a professional, its hot so lets get after it!



Mountain Climbers x 25

Plank Jacks x 25

Hillbillies x 25

The Thang:

Lets mosey toward Shortfields.

Find a bench for 50 squats…”make sure your rump hits the seat and don’t sit on yer boyz!”

Lets run to the amphitheater near PD Hill for 7’s.

Mericans….box jump to the top of the bleachers….Carolina Dry Docks

Find the stage for 25 LBC’s then 25 Reverse LBC’s

Mosey toward PD hill… Dora up for 100 Merican’s

Mosey to the church for some Making the M Happy x 25 (hip thrusters toward the clouds)! Live PD got called out for making eye contact?

30 dips on the curb. ” Eeerybody done?” You guessed it lets mosey.

Mosey past the used car lot down Hedge St. Plank up and wait on the six @ E. Trade St. in the parking lot. A lot of grumbling and sweating by now….it was friggen hot and muggy! Even the Q was crying about it?

Now that we’re all together again keep on moseying and its time to check out the new restroom.

Balls to the Wall for 30…. light headed much?

Wall sit for 30 while Turban checks to see if the bathroom door is unlocked or not…we figured Live PD or Soccer Mom would be the first to use the facilities?

This heat is unbearable so lets take a gentleman’s stroll to the flags!

Little more than 2 miles was put in this morning!


25 Bicycles

25 Bicycles but “backards”

25 Oblique V Ups L&R

25 Flutter x 2

Supermans for 15 x 3

TOT YOGA to finish and its 6:15

Circle of Trust:


Asheville Spartan Race July 27th (Super) and July 28th (Sprint)


Whisper – Family of the I-85 wreck over the holidays.

U.P.’s grandmother and her recovery from surgery. She broke her C7 vertebrae, dealt with it for a day or two prior to visiting a doctor. Tough!

Franzia, worship leader passed from a massive heart attack. Prayers for the family.

Thank you men! As always its a pleasure.


Lt. Dangle



Steamy Gate Morning

The PAXTHE HARD HAT, Grit, Sugar Beech, Min Van, Wheelz
Workout Date07/08/2019
A.O. The Gate

Started off with a run with stops of SSH, Plank, Big Boys, Burpees.

Headed to School Courtyard for incline merkins and dips. Three sets of 10 each.

Run back to church. Stop along the way for flutters IC.  At this point THH had so turn the Q over to Grit for 5 minutes while he used the church facilities.

Picked up some blocks for lots of lifting led by Grit.

THH back on the Q. Take blocks to parking lot. Ark Loaders to speed bump then sprint back for 10 curls with blocks. Bear Crawls, Crab Walk, Bunny Hops, Frog Hops, Inch worm crawl, reverse bear crawl.

Back to for some core. X’s and O’s until time runs out.

COT – Prayers for Sugar Beech’s Dad starting cancer treatment and Wilson Recovery.

Who hurt you? (Pitchfork 7/2/2019)

The PAXPeekaboo, Swamp Guinea, Handrail, Dr. Phil (kotters!), Whisper (respect!), Cheesesteak (double respect!), Punchlist, Cockpit, Padre, Church Lady (respect), YHC
Workout Date07/02/2019
A.O. Pitchfork

11 PAX posted in perfect conditions (if perfect = hot and humid).  Mumble chatter lasted no more than 5 minutes.  Here is why:

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

Disclaimer: Modifications recommended.


-Imperial walkers x 20 IC

-Through the tunnel x 20 IC

-Windmills x 20 IC

-Monkey humpers x 20 IC

-Overhead claps x 20 IC

-Moroccan night clubs x 20 IC

-Shoulder stretches

-Mosey to the track


-Lineup at the track for Indian run x 2 laps

-Mosey to the side basketball courts for 20s, odd numbers only.  Start on one side with 19 merkins then run 1 width of the court.  Then do to 17 merkins and 3 widths …  all the way to 1 merkin and 19 lengths.  Cheesesteak asked YHC who had hurt him to want him to be such a jerk.

-Mosey to the adjacent parking lot.  Start on one end with 10 BBSUs then bearcrawl to the other side.  Do 9 BBSUs and crabwalk back to the other side.  Do 8 BBSUs and bearcrawl to the other side.  Keep going to 5 BBSUs.

-Mosey back to the flags.


-Flutters x 20 IC

-LBCs x 20 IC

-Heels to heaven x 20 OYO

-BurpMerk 1 to 6

-Captain Thor up to 5:20

That’s all I got.

Circle of trust:


-New site Qs are on board.  Sign up to Q at Pitchfork, Golden Strip, or Tower of Terror using Google Sheets.  Twitterless Padre is signed up and is twitterless no more!


-Lots of PAX traveling

-Church Lady has a sick friend

-Dr. Phil’s M still recovering from a torn calf muscle

-Wilson (F3 Greer) completed most of the Western States endurance event and is now in the hospital with rhabdomyolysis.