Recess Part 2

The PAXMrs. Potts, Squid, NYOPT, Elmer, Flo, Wifi, Cyclone, Ron Swanson, Moon Unit, YHC
Workout Date11/20/2018
A.O. Golden Strip

A couple weeks ago Zebco came up with a workout he dubbed “Recess”, which was really just an arm-o-rama designed to pick on the PAX with soccer arms (YHC included).  What better way to get even than with a taste of his own medicine…the Leg-O-Rama Recess.  Unfortunately Zebco had to smart-sack this morning, but 9 others joined me in a workout which highlighted the legs

Warm Up:

SSH x 20 IC

IW x 15 IC

Elmer rolled into the parking lot during Imperial Walkers, so we held an Al Gore while he made his way into the group

Mosey over to the playground for Recess:

Corner 1 – Box jumps (or step ups) on the picnic benches

Run to corner 2 – Freddie Mercuries

Lunge-Walk to corner 3 – Calf Raises

Run to corner 4 – Bodybuilders (burpee with a plankjack after the push-up)

Bear-Crawl to corner 1

Start off with 10 of each exercise, rinse and repeat with 9 of each, the 8…all the way down to 1 of each exercise.  Meet on the wall when done for the people’s chair while the PAX completes.

Once everyone was done with playtime, we moseyed over to the hill for a lazy 11:

6 Mountain Climbers, backpedal up hill, 6 Bobby Hurleys, run down hill

5 Mountain Climbers, backpedal up hill, 5 Bobby Hurleys, run down hill

To finish out, per Mrs. Potts request, we had a jailbreak from the bottom of the hill to the flagpole.  Ironically, Mrs. Potts was the only one that didn’t make it out of jail because a sniper caught him in the grass

No time for mary, and nothing but mumblechatter at the COT so we balled it up and called it a morning.  Thanks to all the PAX who were there, as always it was an honor to lead.  I’ll improve (make more difficult) this workout and bring it back out when Zebco least expects it


Grabbing Ankles & Throwing Legs

The PAXCocoon, Lt Dangle, Soccer Mom, Short Barrel, Mint Julip, Benign, Church Lady, Cockpit, Priscilla, NYOPT, Butterbean, Hot for Teacher, My Two Dads, Whisper, LOB, Live PD, YHC
Workout Date11/19/2018
A.O. Tower of Terror

YHC signed up for a 3-year anniversary Q.  Wanting to celebrate 3 years of being in various levels of a relationship with F3, ranging from exclusive to casual, decided to generate some anticipation by going global and taking to the Twitter airwaves the night before with a general invite to a whopping 58 followers and specifically calling out 5 individuals.  Success was achieved with a 29% hit rate (17 PAX), and 60% showing from the individual trolling, including drafting partner Short Barrel, NYOPT, and the return of Mint Julip!  The reunion of LOB and Mint Julip in the TOT house left no doubt the title of this Backblast would not be the only weird thing this morning.  Further building the excitement, the legendary Whisper elected to join the workout instead of the normal Monday Mosey.  Even without a  working Automated Teller Machine in the local vicinity, the PAX pooled enough cash to make a down painment.  Kicked it off and into high gear with Church Lady filling in the blank with gusto when YHC pronounced “Welcome to TOT, where we kick Monday in the ________!”

Weather: 47 deg F.  Perfect.

F3 Mission: Nailed it.

Disclosure1: Not a professional.  At any anything.  Modify as necessary.

Disclosure2: Think about picking a partner.  Choose wisely.  You will be grabbing his ankles.

2 PAX (Butterbean, MTD) took off on their Monday Mosey.  Pretty sure they ran around the block, hid in BB’s truck, ate some Krispy Kremes, and then splashed water on their face before returning 40 mins later.


-SSH IC x 15ish

-Windmill IC x 15ish

-Quantities were unknown due to the unintelligible grunt-like counting method.  #payback

-Mosey to church parking lot, grab 1 block for 2 PAX


-YHC’s favorite workouts involve A) coupons B) no burpees C) limited running.  DORA tends to accomplish all 3 goals:

  • P1 runs to stop sign and back
  • P2 exercises
  • Flip flop and accumulate 100 Derkins, 200 Curl & Overhead Press, 300 Squats.

-Only a few made it to the 200 Tricep Extensions.  Why the delay?  There was a little twist….

-At each transition, both P1 and P2 performed 10 Leg Throwdowns: P1 lays on his back and grabs P2’s ankles, performing a leg lift from 6” into the stomach of P2.  P2 responds in kind by throwing P1’s legs toward the ground.  P1 stops 6” off the ground.  (This description alone just bumped the rating of this Backblast to PG-13 by the Motion Picture Association.  However, LOB & MJ actually performing this exercise removed it from the Family Friendly category.)


  • Stock Market Merkins IC x 3 (yes, 3 was enough)
  • Flutters IC til failure


-Turkey Day 5K

-Spinx Run Fest 49 weeks away.  See Whisper for 11 month training plan.

Praise/Prayer Requests:

-Continued prayers for Drake, son of My Little Brony

-Praise for clear scan results for wife of H4T

-Praise for NYOPT daughter’s knee surgery and prayers for quick recovery


-Multiple conversations at TOT this morning would have been escalated to “Heard at F3” if they had originated at another AO.  But at TOT, it was just a normal Monday:

Live PD: “Have you ever been in a foot chase with a midget.”

LOB (while throwing MJ’s wide stance legs): “He’s coming at me 3 wide!”

I appreciate all of you including me in your fitness, fellowship, and faith the past 3 years.  You have pushed me (mostly figuratively, sometimes literally) farther than I would have pushed on my own.

Proud to stand next to you, humbled to have the opportunity to lead you.



2018 Toys for Tots Convergence at Bon Secours Wellness Arena

The PAX18 strong
Workout Date11/15/2018
A.O. Main Thang

18 men ignored Chris Justus and braved the cold, wind, and rain to join the USMC Reserves in promoting Toys for Tots at Bon Secours Wellness Arena.

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 neither professional nor smart for posting in these conditions.



-Windmills x 20 IC

-Imperial walkers x 20 IC

-Monkey humpers x 20 IC

-SSH x 30 IC

-Arm circles



-Jailbreak to the BSWA parking garage.

-BurpMerk 1 to 8

-Bataan Death March to the top of the deck

-Merkin variations (10 regular, 10 wide, 10 diamond, 10 right arm forward, 10 left arm forward)

-Squats x 40

-11s (BBSUs and Bobby Hurleys)

-Line up in people’s chair while each man takes turn doing 5 merkins

-Mosey down 1 level

-BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats)

-Mosey to the ground level

-BurpMerk 8 to 1

-Jailbreak back to the flags



-Flutters x 30 IC

-LBCs x 30 IC

-Captain Thor (1:4 BBSU to American hammers) up to 6:24


Circle of trust:


-Turkey Trot 5K / 8K Thanksgiving Day

-Thanksgiving Day convergence at Legacy 0700

Prayers: we all good


Despite the gloomy weather, it was great to get out and meet with brothers from different AOs throughout our region to support a wonderful cause.





11/13 PF

Q.I.C.Mint Julep
The PAXLt Dangle, Iceman, Hand Rail, My Two Dads, Hot 4 Teacher, Peek a boo, MJ
Workout Date11/13/2018
A.O. Pitchfork

It was a nasty wet Tuesday at PF so only 7 brave soles kicked the fartsack in the nutsack and came out to get better.

Mission Statement – Nailed it

Disclaimer – still no idea what I’m doing



SSH x 25 IC

Mountain Climbers x 20 IC

Merkins x 10 IC


Thang 1


Pax 1

100 bench step ups

200 bench dips

300 mountain climbers

400 flutters

Pax 2 – 7 burpees then switch…drop burpees by 1 each round


Thang 2

30 sec on/15 sec off…7 people, 7 stations…rotate and repeat all exercises twice

Exercises – Incline merkins, DB Thrusters, American Hammers, Speed Ladder, Resistance Band pulls, Single leg squats, high knees



LBC x 20

Leg Raises x 20

Plank hold – 2 minutes


Announcements – Convergence 11/15 5:30 at Bon Secours, Thanksgiving convergence at Legacy  11/22 at 7 am, Ducable sometime, Turkey Trot Thanksgiving day

Prayers – Drake, Iceman work situation, H4T wife test results, Celine Dion’s M


Great work by all.  SYITG

Veteran’s Salute

The PAXInspector Gadget, Anchor Down, Soda, Hacksaw, Hot Sauce, Generic, Hamlet
Workout Date11/12/2018
A.O. Dog Pound

With an average of 22 Veteran’s committing suicide daily, we did 22 of each exercise for the warm up. These men all need F3. Remember to keep inviting.

Warm Up:
SSH x 22 IC
IW x 22 IC
Mountain Climbers x 22 IC
Squats x 22 IC

Mosey to end of parking lot for B.O.M.B.S for Veteran’s Day! Partner 1 runs to end of lot and back while partner 2 does exercise.
50 Burpees
100 Overhead Press
150 Merkins
200 Big Boy Situps
250 Squats

Not walk to edge of parking lot for 11’s. Since Veteran’s Day was founded on 11/11.
Plank Jacks’ and Lunges. Do 1 plank jack run to other side of lot and do 10 lunges. Keep going until you make it to 10 plank jacks and 1 lunge.

Heals to Heaven x 22 IC
Flutter x 22 IC

Perform the Pledge of Allegiance to the American Flag
Anchor Down Ankle hurt
Turkey Day 8k
Convergence Thursday for Toy Drive

Ma Hairs on Fire

Q.I.C.Lt. Dangle
The PAXCoxswain (War Daddy),Hot For Teacher (the one and ONLY), Look Out Below, Soccer Mom, No Show, Cockpit, Turban,
Workout Date11/07/2018
A.O. Tower of Terror

YHC was tired of begging for Q’s and stepped up! A lil-something was thrown together as Lt. Dangle walked out the door….. Oh yeah I do have a sandbag in my car:)

Mission Statement: Nailed it!

Disclaimer: I’m not a professional, modify….or not! Suck it up and do the work!

Warm up:

A Third Base inspired starty thingy?

  • Side Straddle Hop X 100
  • Double Count Mountain Climbers X 100
  • Lets Indian Run with the #60 bag? Bag goes from the front, to the back, last person with the bag runs to the front…repeat (this one needs some work!) Grab some blocks and off to the parking lot.

The Thang

8 stations for 8 PAX! HAIR BURNER was the timer. Island to curb then rotate positions.

1: Bear Crawl Block Drags

2: Curls

3: Tri-Cep extension

4: Hair Burners (Timer)

5: Shoulder Press

6: Decline Merican’s

7: Squats

8: #60lb bag… snatch, press, squat, throw=repeat


Flash Ab’s



Announcements: Grinch 5K, Deuceable, Spartan Run


  • Prayers for clean results from McKenzie’s recent brain scan
  • Prayers for No Show and his Neuro appt!
  • Friday and Friday After Next


Lt. Dangle

Salute to Veterans

The PAXSammy, Short Barrel, Mint Julep, Courtesy Flush, Peek a Boo, Look Out Below
Workout Date11/09/2018
A.O. Pitchfork

Veterans Day Salute! Statistics show that 22 veterans commit suicide every day. Today we will honor Veterans with 22 reps of everything. Without the sacrifices made by veterans the USA would not exist as we know it. 🇺🇸 We are forever thankful

Meeting under the canopy due to rain ☔️ 

Mission Statement ✅

Disclaimer ✅

Warp up:

SSH x22

Arm Circles

Music on. Wide variety of tunes today. Post Malone, Soundgarden, Chaka Khan, Jimi Hendrix, BeeGees, Too Much Sauce, Glass Animals, etc. 

Curls x22

Overhead Press x22

Merkins x22

Squat Press x22

Hammer Curls x22

Overhead Press x22

Werkins x22

Calf Raises x22 

Curls x22

Overhead Press x22

Staggered Merkins x22

Squat Press x22

Curl up/Hammer down x22

Overhead Press x22

Merkin Side arm reach up x22

Squats x22 w/ weights

Curls x22 

Overhead Press x22

Staggered Merkins x22

Calf Raises x22

Overhead Triceps extension x22

Tricep dips x22

Diamond Push ups x22

Burpees x22


In and out x22

Bicycle x22

V-up roll up x22

Dying Cockroach x22

Heels up x22

LBC x22

Flutters x22

Oblique V up x22 each side

American Hammer x22

Plank 1:22

Curls x22


As promised there were no pull ups. Work was done! Pain was felt!


Announcements: Grinch 5k

Turkey Day 5K


Christmas Party?🎄 


Drake Rayden


Victims in California 

Thankful for the opportunity to lead!


Quality Trumps Quantity

The PAXLeVar, Emeril, Stripes, Waxon (WD), No Bars, Perry Mason, Courtesy Flush, Grrrr, Gollum, Playdoh, Iceman
Workout Date11/06/2018
A.O. The Station

#Yoleven men defied #Cantore to post at #TheStation.

The Thang
Burpees x6 (one legged)
Lunges x10
Imperial Walkers x16
Merkins x20
Plank shoulder touches x26

Mosey up Jason St, Right on Cannon and down to the Gazebo
5 pullups – slow count on the negative
10 merkins – slow count
15 squats – 5 narrow/5 regular/ 5 wide (slow count)
20 freddy mercury’s – slow count
Plank for 1 min

Mosey to the picnic shelter
10 split squats – slow count
15 dips – slow count
15 bench press -slow count
core work
take a lap around the circle
take a lap

Mosey to the back of City Hall
People’s chair x60 secs
Plank shoulder touches (with feet on wall) x20
Little baby squat jumps x20
core work

South Cackalacky RR


Naked Moleskin:
– Rain wasn’t too bad (intermittent) but numbers were low…..
– On election day, I wanted to focus on Quality over Quantity – as our long lost friend @BlueHawaii used to say – “do it wrong, do it long”

– @CourtesyFlush’s brother
– Greer High coach
– @SA with wrist injury

– Working on plans for our own Toys For Tots toy drive /convergence (will be in Nov)
– Deuceable is 12/21 (I think)…..

See ya in the gloom….


Dora + Suicides + Burpees = Pain

The PAXMrs. Potts, Zebco, NYOPT, Cocoon, Nature Boy (R), Elmer, Cyclone, Ron Swanson, The Butcher, Tweety, Take 5, YHC
Workout Date11/06/2018
A.O. Golden Strip

9 men left the comfort of the fartsack and came out to the gloom expecting YHC to know what I was doing this morning.  After nature called at the last minute YHC was almost late to his own Q.  Not to fear, I arrived with two minutes to spare.  Plenty of time to set up and get ready for the Q right? What could possibly go wrong?


Mission statement: got half of it, off to a great start

Disclaimer: I’m not a professional, in fact I don’t know what I’m doing

The PAX quickly reminded me that my mission statement was missing some words about invigoration….

Mission statement (round 2): Nailed it


Warm up

SSH x 20 In cadence

Imperial Walkers x 15 in cadence

Good enough, let’s get into it


The Thang:

Today we spent some time with Dora’s slightly crazy sister, the Doracide, because a Dora just isn’t hard enough.  Partner up, 1 pax exercises while the other runs a suicide to the cones YHC had thrown out in the parking lot.  During the suicide, do 1 burpee at cone 1, 2 burpees at cone 2, and 3 burpees at the furthest cone. (6 burpees each lap)  The exercises:

100 Big Boys

200 Merkins

300 Mountain Climbers (double count)

400 …YHC forgets what’s next.  If the PAX doesn’t realize what I meant when I said I’m not a professional, they certainly understand now.  Run and check my phone while the PAX partner up…

400 Squats

500 Flutters (single count)

As we begin, Nature Boy and the Butcher whip in on two wheels, and join the rest of us in the gloom. Kotters to the both of you, good to have you back.  The PAX is up to 12

The PAX completed the Doracide way quicker than I was expecting…I’ll have to add in a 600 count of something next time…so we did an 11 with monkey humpers and Bobby Hurleys to pass the time

Couple minutes left so we circle up for some mary

Captain Thor…which YHC forgot how to do and had to start over after assistance from the PAX (really driving home the “not a professional” thing)…up to 5:20



Prayers for F3 Wilson and his family

Prayers for John Marshall and his Wife

Prayers for Elmer’s old Neighbor


It was a pleasure to lead everyone, thanks to all for sticking with me as I forgot how to Q.  We all got better this morning

The After Party

The PAXNYOPT, Mint Julep, Short Barrel, Look Out Below, Sticky Willy, Benign, Sammy, Courtesy Flush, Edison, Toll Booth, Peek a Boo
Workout Date11/02/2018
A.O. Pitchfork

No rain so we can stay with plan A. 

Mission Statement ✅ 

Disclaimer ✅ 

Warm up

SSH x20

Arm Circles

‘Ramble On’ to the playground with dumbbells 

Simple formula 

10 pull-Ups/15 Curls/20 push-ups/10 times

That’s 45 reps x10 for 450

Modify to shoulder press instead of pull-ups if needed. 

PAX seem ‘Dazed and Confused’

Press Play on the Zeppelin playlist and let’s go!

Mosey back to the Flag to ‘Bring it On Home’


Flutter kick x45

LBC x45

On your feet 

Squats x45

Calf raises with weights x45. 15 straight/

15 toes out / 15 toes in

Elbow Plank .45 seconds 

Superman.45 seconds 




Grinch 5K/10K

Turkey Day 5K/8K



NYOPT daughter upcoming knee surgery 

Sammy going to be an uncle today 

Drake Rayden and family 

Great work men! Always a good time!