Did you say Coupons!

The PAXSoda, Generic, Fabreez, Anchor Down, Wax On, Ashy Larry, Double Windsor
Workout Date02/12/2018
A.O. Dog Pound

Came in a little groggy from jet lag. Been in Hawaii for last week. Nobody had the Q so I grabbed it quickly. Fabreez had mentioned wanting coupons, so I helped him out.

Warm Up:
SSH x 30 IC
IW x 20 IC
Merkins x 20 IC
Squats x 20 IC

Grab a rock and get friendly. Lets mosey. We jogged down the road towards gas station.
1. Lunge walk to steps. Now that we made it.
2. Lunge walk to next steps with rock over head. Mosey to gas station.
3. Curls x 20 IC. Mosey up side street.
4. Overhead press x 20 IC. Mosey to main street
5. Tricep extensions x 20 IC. Mosey to parking lot
6. Place rock on stomach for flutters x 20 IC
7. Hold rock extended behind head and hold six inches on my count x 3. Mosey back towards AO.
8. Squats x 20 IC. Mosey back towards AO
9. Lunge walk entire length of parking lot and put rock away.

There is still time for a DORA: Partner 1 exercises while partner 2 runs to end of parking lot and back.
100 merkins
200 LBC’s
300 Squats.

American Hammers x 20 IC

Great time had at convergence.
Remember Ashy Larry’s sister with cancer
Remember men at Gideon’s house

He’s not playing with a full deck…..

The PAXCheese Steak (double respect), Whisper, (respect), Live PD, YHC (Also, rucking from PF this AM - Mint Julep, ATM, Road Trip, LOB, Thumper, ShortBarrel)
Workout Date02/10/2018
A.O. Pitchfork

YHC and 3 other PAX decided to jump out of the fart sack and head into the rainy gloom to try their hand at counting cards.  While the ol’ Deck of Death surely put a hurting on us, we were not quite dead at the end and lived to fight another day.


SSH x 25

Windmills x 20

Merkins x 10 OYO

Imperial Walker x 25


Mosey to the dry confines under the canopy at the front of the school, press play on the music (much better this time for those that were present for my last Q), Live PD cut the cards, and we began.

Exercises were – Burpees, Monkey Humpers, Lunges (double count), and BBSU.  Take a lap around the big loop after every 4th card.  Things warmed up quickly and the PAX were breathing heavy in the morning mist.  Fortunately for the PAX, YHC doesn’t play with a full deck and we were somewhere around 48 cards when time – and the deck – ran out.

MARY – American Hammers x 20 IC, Merkins x 15, Flutters x 20 IC.

ANNC – 7 weeks til P200.  2 weeks til Swamp Rabbit half marathon

COT – Whisper’s Friend Lynn, marriage trouble, Church Lady’s friend Roxanne battling cancer, Ponch’s father-in-law, Drake (my Lil’ Brony’s son)

Pleasure to lead this morning gentlemen!

Who’s the Q?

Q.I.C.Brown Shorts
The PAXDuPlo, Discharge, Shiner, I-Try, T-Bag, Clapper, SEAL, Carl's Jr, Youkilis, Brown Shorts, FNG Tim Campbell aka EBAD East Bound and Down, Fern (canine)
Workout Date02/08/2018
A.O. Powder Keg

It’s 0528 and we’re all looking around for someone to step in the middle. The speculation leads to rumor and then regret when YHC steps in the ring. 8 men stayed for bootcamp, 3 Ruckers did their own thing. Fern, Shiner’s dog, did her business but was then confused on which team to follow. I guess she figured we were slightly less weird since we didn’t have backpacks.

Warm-up- SSH, IW, MC, flyover 10 burpees

Mosey to the block pile.

Flutters x20 IC, 21 gun curls (7,7,7), LBC x20 IC, Overhead press x10 IC, Triceps x10 IC.

Native American Indian run past the Ruckers around the big parking lot and back to the block pile.

Dollies x20 IC, 21 guns, Overhead press x10 IC, Triceps x10 IC.

Slow mosey to the back of the church. Move the bleachers so we all have some room. Dips x15 IC, DC step ups x15, Dips x10, step ups x10, Dips x5, step ups x5.

Mosey to the bottom of the triple steps. 10 ‘Mericans OYO, Joe Hendricks up the stairs, lunge walk to next level. Rinse and repeat two more levels.

Find a spot on the wall for People’s chair. 3 rounds of 1 minute with 30 sec rest.

We can see the Ruckers in the distance. Meet up with everyone at the flag.

Dying cockroach x20 IC, Reverse LBC x20 IC.

A- No races in the near future. Several coming up in March and April.

P- T-Bag’s sister and sister-in-law, DuPlo’s parents, Gluten’s new job, Clapper’s sister, and always we pray for our families.

Always a pleasure to lead the men. Thank you gentlemen for pushing me and keeping me accountable.

Brown Shorts


A little muscle soreness never hurt anyone

Q.I.C.Junk Bond
The PAXLatka, Stuey, Double Windsor, Weed Wacker, Squints, Febreze, Air Bud, Caviar, Chitty Chitty Bang Bang, Hootie, Houdini, Rainbow Dash, Spring Break, I'm sorry if I missed you
Workout Date02/06/2018
A.O. Main Thang


  • SSH (IC: 20x regular, 20x front-to-back, 20x seal jacks)
  • Abe Vigoda (IC: 10x)
  • Mountain climbers (IC: 20x)
  • Spider-Man steps OYO
  • Static stretches mixed in


1. Four evolutions, each containing five exercises (squat, lunge, flutter, dip, Merkin), as follows:

  • Regular (IC: 20x each)
  • Slow (IC: 10x each, slow)
  • Static (hold down position for 45 seconds)
  • Regular, emphasizing explosive movement (IC: 20x each) – From the smell in the air, somebody was exploding indeed

2. Jailbreak to Poinsett Garage, then run to the top of the parking deck, sprinting in pairs up each ramp, moseying on each flat section

3. Short DORA

  • 50 burpees
  • 50 dive bomber Merkins
  • 50 plank to knee touches


Dora Corners

The PAXFNG David E - Zipline, Courtesy Flush, Grrr, Wilson, Kindergarten Cop, Spandex, Wally, iTunes, Almond Joy, House, Training Wheels, Perry Mason, Iceman
Workout Date02/06/2018
A.O. The Station

13 men planted the newly recovered #GhostFlag at #TheStation for their regularly scheduled Tues #downPAINment.
We waited an extra minute for a couple who #HC’d Monday but alas, they didn’t make it (you know who you are)….

SSH x20
@AlmondJoy and @TrainingWheels joined us
Bombjacks x5
Lunges x10 (ea leg)
Imperial Walkers x15
Merkins x20
Plank Jacks x25
Squats x30

Mosey towards the Church, stopping at the Corner of Jason and Hwy 14 for 25 American Hammers
Mosey on to the Church, partner up and grab 1 block per team for Dora Corners
Corner 1 – 100 merkins (on the block)
P1 – merkins
P2 – plank
switch as often as needed until 100 merkins are completed

Corner 2 – 150 squats
P1 – squats
P2 – Al gore

Corner 3 – 200 curls
P1 – curls
P2 – reverse plank on curb

Corner 4 – 250 flutters
P1 – flutters
P2 – 6″

Those who finished early started back with 100 merkins

Mosey to corner of Jason and Cannon for 25 American Hammers
Continue Mosey to Corner of Poinsett and Cannon
Bombjacks x10
Lunges x16 (Bulgarian split squats)
Imperial Walkers x20
Merkins x25 (derkins)
Plank Jacks x30
Sumo Squats x35

Mosey back to the circle for 5MOM (dealer’s choice).


Naked Moleskin:
– #Mumblechatter was high this morning, even without the 2 #fartsackers
– Tclaps to FNG Zipline who came out on his own. We thought @Wilson had headlocked him but that was #fakenews
– I think that workout was a keeper – cross between Lazy Dora and 4 Corners
– Hoped @WaxOn would be there this morning with the sweet trophy from the 5yr Convergence. You should put that on a chain and wear it like the #TurnoverChain, made popular by The U

Prayer Requests
– All those dealing with the Flu
– @PerryMasons’ MIL
– @KC’s friends who lost unborn child

See ya in the gloom…


My milkshake STILL brings all the boys to the yard

The PAXJenner (r),The Commodore (dr),Washer,Soccer Mom,Whisper (r),LookoutBelow,Short Barrel,Mint Julip,Johnny5,Gymboree (r),Dr. Phil, Sammy,Ron Swanson,VanGundy,Sticky Willy,Cyclone,Butterbean,Lt Dangle,FNG Tim,Road Trip,Pine Tar,Deflated (r), Peekaboo, ATM
Workout Date02/06/2018
A.O. Pitchfork

23 pax circled up to see what the return of the ATM Q meant at Pitchfork.  YHC promised a little weird and a little hard…Kinda like Mint Julip…but I digress.  Washer pulled a Church Lady and came flying in somewhere during the warmup for an even 24.

Warm up – Seal jacks and Gorilla Humpers

Over to the Speedway for an Irmo Soccer throwback for half lappers.  Pax in one line for a SLOW mosey around the speedway while the front few pax break off and sprint the entire speedway to catch the back of the pack.  Everyone went once.  Pretty sure some of the pax were plotting YHC’s death already.  #itonlygetsbetter

Over to the bball court for some partner work.  One pax wall sits while pax 2 does 10 burpees.  Switch and pax 1 does 10 burpees.  Switch for 9 burpees, 8, 7…down to 1.  Another #crowdpleaser

Stay with your partner and hit the playground.  Each partner does 10 pull-ups and then partners do 20 patty-cake merkins.  3 rounds total.   Some random LBCs while waiting on the 6.

Back to the flags, but not for Mary yet!  Line up shoulder to shoulder as everyone expected the infamous merkin trail of tears…but NO!  It’s the Tree Hugger trail of tears – all pax in one line in Al Gore while 2-3 pax at a time duck walk to the end.  Everyone goes once.

Mary – LBCs, flutters…too much mumble chatter so 10 burpees, Rosie, done!

NMM – lots of grumbling about how the shoulder work was setting us up for ATM’s famous Moroccan Night Club/Overhead Clap finishing move #WWEstyle.  Not today boys!  Great work by all and great to have another of Greenville County’s finest Tim join us courtesy of the Lt. Dangle EH.  F/K/A Paul Blart.

Annc – running crap.  PF needs a Q Sat.

P/P – Lin, Andrew Brunson.

Always a pleasure.  ATM out.

SYITG next time,


Rock, paper, and scissors at Tower of Terror

The PAXMy Two Dads, Lt. Dangle, Squid, Barney, Look Out Below, Third Base, NYOPT (runner), Pet Stain (runner), Cocoon (runner), Mint Julep, Whisper (runner- respect!), Road Trip, Mayo, Live PD, Big V (runner), Benign (YHC)
Workout Date02/05/2018
A.O. Tower of Terror

11 PAX and 5 runners were not afraid of post-Super Bowl sleep deprivation or cold temperatures and posted at Tower of Terror for fun in the gloom.

Conditions: 32 degrees, dark

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 have no idea what I am doing.



Hillbillies x 25 IC

Windmills x 20 IC

Side straddle hops x 20 IC

Monkey humpers x 10 IC

Gorilla humpers x 10 IC



Mosey to the brick patio south of the clock tower and stop for BurpMerks (1 up to 10).

Line up for Indian run to the First Baptist Chuch via Crisp and Hedge Streets.

Partner up for DORA 1-2-3-4.  PAX 1 and 2 play rock, paper, and scissors.  The winner runs a lap while the loser does the exercise.  Repeat a game of rock, paper, and scissors after each round.  My Two Dads apparently did all of the exercises for his group; he should be better at rock, paper, and scissors.

–100 BBSUs

–200 merkins

–300 squats

–400 double-count flutters

Mosey back to the flag for Mary.



LBCs x 40 IC

Rosalita x 15 IC

Dolly x 15 IC

Hold 6 inches for 20 seconds.


Circle of trust:


–Swamp Rabbit Half Marathon February 24 at 0700 (start in TR, finish in Greenville)

Prayer requests / praises:

–Whisper’s friend Lynn having marital problems.





Climbing Jacob’s Ladder to the Top of Tank Street

Q.I.C.Perry Mason
The PAXGrr, Kindergarten Cop, Training Wheels, Courtesy Flush, House, iTunes, Emeril, Perry Mason
Workout Date02/01/2018
A.O. The Station

YHC has been under the weather for the past week, so what better to way to get back in the swing of things than to Q.


SSH x 20 IC

Butt Kickers x 20 OYO

High Knees x 20 OYO

The Thang

Mosey through downtown, stopping for rows, LBCs, and squats along our way to Veteran’s Park.  At tank street, I call out Jacob’s Ladder up to the intersection and back, which brought a lot of mumblechatter.

Once we finished that, we did 4 corners around the park with different plank exercises – 10 Makhtar N’Diayes, 20 shoulder touches, 30 plankjacks, and 40 hip dips.

Once we catch our breath, we made the long run back to the Station, stopping several times for exercises to keep the group together.  Got about 2.5 miles total distance by the time we get back.

We still had some time left when we returned, so over to the playground for 10 derkins and 10 pullups, then 20 dips and 20 derkins.


Erectors IC x 10

Single leg erectors IC x20 (10 each leg)

Rosalita x 20 IC

Corkscrews 15 each side OYO

Naked Moleskin

Convergence on Saturday at Legacy.

Prayers for coworker of one of the PAX moving to reunite with wife.  Prayers for loved one with breast cancer.



It’s Groundhog Day (The Movie)

Q.I.C.One Direction
The PAXPinetar, Deflated (WD), Short Barrell, Mint Julip, Dr. Phil, Nomad, Bambi, Sadie (WB), Road Trip, My Two Dads, Sammy, NYOPT, Soccer Mom, 1D
Workout Date02/02/2018
A.O. Pitchfork

14 sauntered in for a sure to please beatdown that would have some (most) thinking that YHC had lost their mind.  This downpainment was however, well thought out.  The Cha Cha Slide was playing in the background to welcome the PAX and it wasn’t even a wedding.  It was a skunkworks at it’s best:  for you new guys, that means let’s throw “stuff” against the wall and see if it “sticks”.  Also, being that it is Groundhog Day, YHC thought it fitting to impart a little insanity with recurring madness.


  • SSH x 20
  • IW x 19


We moseyed to the speedway with weights and music.  Being that YHC had already done a test lap around the speedway, the PAX ran a lap while I watched; yep, I watched.  I instrucuted Bambi that there would be no running for him due to his bum wheel.  Pinetar started a countoff.  14 PAX.

We clustered into two groups of four and two groups of three for The Cha Cha Slide – Plank Style.  Yep, for 3 mins and 45 secs, we did the famous, and utterly pointless, wedding dance, horizontal style. Well, that was ugly and sucked!  Very little mumblechatter.  Recover and take a lap!

Upon their return, I intructed Bambi that there would be no running for him due to his bum wheel.  Pinetar started a countoff.  14 PAX (Now a couple guys looked at me like I was crazy – “Why is 1D repeating himself?”  “I’ve heard this guy is crazy!”)

We clustered into two groups of four and two groups of three for The Cha Cha Slide – Plank Style.  Yep, for 3 mins and 45 secs, we did the famous, and utterly pointless, wedding dance, horizontal style. Well, that was even  uglier and sucked worser!  More mumblechatter.  Recover and take a lap!  (oh crap, I think he meant Groundhog Day – as in the movie- where things repeat, over and over).  I think Benign made a fly by right about this time and picked up his pace when he saw a bunch of dudes dancing on their hands and toes (er, knees)

Wasn’t really sure we could make it through one round, much less two.  Strong work fellas!!  Now, plank up shoulder to shoulder down the speedway.  YHC started to pass a 25lb DB down the line, to the end.  Send it back.  Repeato.  Recover.

Partner up for AMRAP/Laps:  While one guy runs, the other guy did 10 curls, 10 weighted flutters, 10 weighted squats AMRAP until partner returns.  Flapjack!  We did five or six rounds?  Can’t remember.  Music was requested by NYOPT for our listening pleasure, so YHC made the only obvious choice:  311 – Mosaic Album. Recover.

I intructed Bambi that there would be no running for him due to his bum wheel.  Pinetar started a countoff.  14 PAX.  We clustered into two groups of four and two groups of three for The Cha Cha Slide – Plank Style.  Yep, for 3 mins and 45 secs, we did the famous, and utterly pointless, wedding dance, horizontal style. Well, this was the ugliest yet and sucked the worsest!  Tons of mumblechatter.  Recover and take a lap!

Yep, he’s lost his mind.  Definitely looked better on paper (or in the YouTube videos of a bunch of women doing this in controlled chaos – on yoga mats).

We made an attempt at weighted Jack Webbs to 5.  Nope, only up to 3/12 and back down the ladder.  Grab your weights and head to the flag.

Ab Slicer (abbreviated)

  • 15 DC Flutters
  • 15 DC Mountain Climbers
  • 15 4C Low Dollies
  • 15 DC Mountain Climbers
  • 15 4C LBCs
  • 15 DC Mountain Climbers

It wouldn’t be a PF workout without…..5 Burpees OYO

Smoked! (especially shoulders)



  • Two prayers requests were lifted up
  • 5 year Convergence is tomorrow (02/03) at Legacy.  AO vs AO.  No man left behind.  EH an FNG!


This workout is the devious brainchild of my Lovely M.  I stole it from her and decided to give it a go.  Maybe it is best reserved for FIA.  However, it is almost beach body season, and as I sit and write this, everything hurts!  I am humbled to lead such a great group of guys.  It is super inspiring to see the Cardiac Kids – Sammy & Short Barrell- out there, mixing it up!  Also great to have Bambi around, even with his flat!  Thanks to DJ Casper and 311 for the musical inspiration.  Total of 1.57 miles covered








What is this, F3 Chicago?

Q.I.C.Look Out Below
The PAXThumper, Benign, Mary, Flow, The Tickler, Wifi, Fred, Nippler, 1 Direction, Road Trip, Look Out Below - also Third Base & Mayo
Workout Date01/30/2018
A.O. Golden Strip

36 degrees my ass! Brutal wind today made the workout that much more fun. Good times were had by all and it was great seeing so many “seasoned” vets and F3 Swamp Rabbit originals.

Warm Up:
SSH – IC x 20
Merkins – IC x 15

We warmish, let’s roll.

The Thang:

Today was a tour de Golden Strip with stations:

Station 1 – block wall in front of the school – 10 muscle ups & 20 4 count flutters (10 burpees if you need to modify the muscle ups)

Run down to the track, go all the way around and up the back stairs to the playground equipment

Station 2 – 10 pull ups & 20 big boy sit ups (again modify to burpees if pull ups are an issue)

Run behind the school to Nippler’s Hill for the next part

Station 3 – 5’s (like 11’s but only go to 5) start with 4 burpees at the bottom and 1 jump squat at the top…3 burpees, 2 jump squats, etc.

Run to the front of the school and start it all again.

About 1/2 the PAX completed 4 full rounds and the other 1/2 were just a minute or two shy of finishing. Awesome work boys. Everyone pushed hard and only bitched about the wind a little.

Announcements – GHS Swamp Rabbit 1/2 marathon next month. There are run and ruck teams.
– Ville to Ville relay – 1D thinks the team is full
– P200 in March – run and ruck teams here too – WE NEED DRIVERS!
– F3 Convergence this Saturday 2/3 – AO Battle
Prayers – Mary’s son and missionary work, Wifi’s son new engagement and move to Asheville

Always an honor to lead!

Look Out Below