Stick a Fork in Him (he's done)

Q.I.C.Iceman and One Direction
The PAXWi-Fi, Jordache, Spurrier, Freeze Dry, Slim Fast, Barbara, Barbie (WB), Debit, Ladka, FNG Mike W (Voip) (WD), FNG Chip S (Petrino)
Workout Date03/02/13

13 Rabbits gathered round the shovel flag and posted in the gloom to witness a rookie Q burnout faster than Lindsey Lohan


The Thang

COP (Iceman as Q)
SSH x22, Mountain Climbers x12, IW x 15 (all in cadence)

Mosey  a couple  blocks to Ruskin Square for Merkins/Air Press Combo

1 Merkin/ 4 Air Presses
2 Merkins/ 8 Air presses
3 Merkins/ 12 Air presses
4 Merkins/ 16 Air presses
5 Merkins/ 20 Air presses and then back down the ladder

Mosey back to the main campus for…

Squat jumps up the steps x2

Find the low wall:

10x derkin, 10x dips, 10x jump ups – plank until all are finished
10x irkin (incline), 10x dips, 10x jump ups – plank until all are finished
10x merkin, 10x dips, 10x jump ups

Popsicle for 20secs x 3

Mosey to the hill for modified Jacobs Ladder
Sprint up the hill – 1 burpee at the top
Sprint up the hill – 2 burpees at the top
Lunge walk up the hill – 3 burpees
Lunge walk up the hill – 4 burpees
Karaoke up the hill (L)- 5 burpees
Karaoke up the hill (R) – 6 burpees

Q handed to One Direction

Line up with backs to the hill
Jacob’s Ladder with linked arm walk-ups (backwards) up the hill – squats at top and bottom (combination totaling 7)

Mosey to the street hill (the big one).  One team of 6 and one team of 7.
BANG!  You’re dead.  Deadman team carry up the hill.  Each team member must be carried and losing team gets 20 burpees.
Close finish. Hey, both teams get 10 burpees. Spread the love!

Hustle up the stairs for three rounds, high knees touching each step.

To the sidewalk. On your rear ends for a new exercise – SWIPERS x 10.

Mosey to the sand for linked-arm lunge walks – to the net and back.

6 MOM (in the sand. 2 rounds for a full 6 minutes)

Round 1: 15 flutters, 15 bicycles, 15 Dollys, 15 LBCs, 15 Rosalitas (IC)
Round 2: 10 flutters, 10 bicycles, 10 Dollys, 10 LBCs, 15 Rosalitas (IC)


– This rookie Q went out hard and fast and faded even faster.  Luckily, @onedirection was there to pick us up AND beat us down.
– The PAX really liked the merkin/air press combos (thanks to @tigerrag for that one).  Lot’s of #FEBA on the backward walk up the hill
– Tclaps to @Jordache for a mammoth effort on the dead man carry – on the last leg he put the team member on his back and willed his team to the finish line
– The local #FERN was filled with curious on-lookers – both of them trying to figure out what we were doing.
– @Onedirection pointed out that the park uses the new kind of sand that doesn’t stick to clothes??
– Exciting times in Greenville as the legend of #SwampRabbit continues to grow, as does the #mumblechatter.
– Word on the street is that @Dredd and @OBT might be visiting the #Swamprabbit crew in the very near future. We look forward to hosting you.







It's Never Too Early

The PAXWifi, Debit, Ice Man, One Direction, Nippler, Barbara, Spurrier, Jenner, Forrest (FNG Dave Weinberg), Barbie (FNG Clay Walters - son of Barbara)
Workout Date02/27/13 0530

Yes sir – it is never too early to get your SmokeBoots on……10 of the Faithful posted under a full moon (well, almost) and Old Glory at the BiLo Center.

SSH 31x
Merkins 12x
Imperial Walkers 22x
Mountain Climber 12x
Mosey (with a little weave) to the House of Pain (our infamous parking deck)
11’s with decreasing squats at the top of the ramp
Hill Repeats 5x (increasing burpees at bottom, halfway and top of the ramp)
Q’s note: things got messy here…including the Q
6MOM (Q’d by Nippler, who counted so fast it was actually 3MOM)
Mosey to Main Street
Planks and Side-Planks
Merkins 10x
Mosey back to parking deck

Good conversation about men encouraging one another as fathers and husbands – we aren’t meant to go it alone.

T-Claps to Nippler, One Direction and FNG Weinberg for finishing the hill repeats strong, and IceMan for the intense effort.

Embrace The Suck

Q.I.C.Spurrier / One Direction
The PAXSpurrier, One Direction, Iceman, Debit, Barcode, Double Fault, Jordache, Wifi, Mary, Nippler, Freeze Dry
Workout Date02/23/13 - 0700

The Thang:
Spurrier debuts as Q (at least until he’s smoked himself)….
SSH 25x.
Imperial Walkers 30x (yes, they were supposed to get faster).
Mosey over to the Fern…up and over the brick walls, round the corner and back again for a little weave around the walls.
Merkins – wide hands 15x.
The Experiment: Plank single-file, first man starts with Merkins 5x, then bunny hop over the Pax to the end of the line, finish with Merkins 5x…..and then Merkins 5x each time you get bunny hopped.
Squeeze the freezing water out of your gloves (first of many).
Mosey down to the pond.
Climb the stairs 3x.
Wheelbarrows 2x (up the hill) at the top: wheelbarrow does Merkins 10x, pusher does Squats 10x. Switch positions and do it again.
Mosey around the pond.
Did we do the stairs again?!!
Mountain Climbers 15x.
Planks and Side planks.

One Direction takes over Q for the back half….
Mosey up the stairs and down on the sidewalk.
On your rear end for Frozen V-Sits, now forever known as POPSICLES.
Popsicle hold for 15, 30, 45 seconds.
Mosey up the hill to the sand for Lunge Walk.
Mosey to parking lot for starting position for Dragon Walks x3 (lots of MumbleChatter and FEBA).
Mosey around the traffic circle.
Diamond push-ups x10.
More Popsicles for 30 seconds.
Spider-Man Push-ups x8 (Pax was weak).
Mosey back to the sand for Side-squats.
Plank-o-rama in the sand.
Sand sprints (under the volleyball net if you want to keep your head) x4.


Good thing the fingers and toes stop hurting once they go numb.
Tire change for Mary.
Good storytelling at Greenfields.
No FNGs this week – get out there and EH your buds.

Give me a 10 count……

Q.I.C.One Direction
The PAXNippler, IceMan, Brady, Spurrier, Brown Liquor, SlimFast, WiFi, Double Fault
Workout Date02/20/2013 05:30

9 SwampRabbits braved the cold and the gloom this morning!


The Thang:

SSH x 30

Mosey to the parking garage and up the first set of steps

Imperial Walkers x 20


Plankorama…..with a twist

All nine guys down for plank hold.  While each guys holds, every PAX individually runs to the top of the stairs and back.  Next guys goes on his return. We did this with each guy and then ran through the sequence in the other order again.  Can you say CORE…….and FEBA!  This started to hurt.

Downward Dog hold for a 20 count. What is this, YOGA???

Carolina Dry Docks x 10 then everybody to the top of the stairs and into the parking garage.

ELEVENS!  Squats on one end of the sprint, Merkins on the other.


Line up for sprints…..the length of the Garage……about 60 yards.  But wait, sprint half way, then lunges to the wall.  Repeat on the way back.  The second time down, we sprinted and side squatted.



This time, each rabbit runs the length of the garage and back while we………..wait!

On  your feet for…….one more sprint to the wall!


Burpees x 5, Peter Parker’s x 5, Merkins x 5

Burpee pyramid (5,4,3,2,1 with 1 Merkin between each set)


6 MOM (flutters, dollys, bicycles, LBCs, and the “still ugly” dead cockroaches)

SSH X 25





I did not mention the “10 counts” as they occurred because it seems like we took a million of them.  That may be that the Q just had a bad day.  My Goodness!

T-claps to WiFi for being the WarDaddy….AGAIN

…….and to Brown Liquor for being the WarBaby…..not so much!

Today we had Southern Fried CORE and Deep Fried LEGS!

Next workout is this Saturday at 07:00 at Legacy! EH a bud and bring them out!  Looking to break 18!


Aye & Smoke Boots!

Listen to my Voice….Always

Q.I.C.One Direction (Nippler for 6 MOM)
The PAXBarcode (FNG, Kip Haley), Freeze Dry (FNG, Jonathan Nelson), P-Trap (FNG, Terry Crosby...can you guess what he does for a living), Nippler, Barbara, Jordache, IceMan, WiFi, Longbottom, Debit, SlimFast, King Cake, Double Fault
Workout Date02/16/13 07:00

14 faithful posted this morning, with 3 FNGs making the commitment!  Strong considering it was 36 degrees and flurrying.  I think that defines GLOOM!




SSH x 30

Mosey around the circle

Squats x 20

Mosey around the circle…..again!


PARTNER UP with someone your “size”

Today we had gear consisting of 10 and 12 lb. weights, as well as a 20 lb pack.  Each team grabbed one weight.  IceMan and Jordache grabbed the pack.  Head to the bottom of the big Hill.


Hill sprints and Merkins x 5 (One partner sprints up and back while the other does as many Merkins as they can).

Plankorama when finished

Hold Plank for 30 seconds when last team is done.


Mountain climbers x 15

Squats x 15

Mountain climbers x 15

Squats x 15 (This time the cadence changed dramatically, with us holding the down count more than once)

Mosey down the hill to pond. Recovery…oh wait…15 Mountain Climbers.

“Recovery Lap” around the pond

Back up the hill for….one more set of…..SQUATS x 15 (Again, listen to my Voice)


Partner Up!

Hill Piggy-Backs (Alternating) x 3.  This is where the legs really started to BURN!  Hope your partner is “your size”!  Pretty even match-ups.


Down to the pond again WITH GEAR.  Give me a 10 count!

Team laps around the pond (One guy runs while other does shoulder raises (anterior or overhead) with weight) X 3.

Group Recovery Lap around the pond

Mosey over to the steps.

Step squats with weight x 2 (switch the weight to the other guy at the top)

Quick trip up the Hill (Guy with weight sprints.  Guy without Bear Crawls)


6 MOM (Lead by Nippler)





Dead Cockroaches (Truly ugly – We all agreed to aim to get better at these)

Thanks Nippler for the PAIN


Mosey back to the parking lot (the long way)


Closing Prayer



Awesome job by everyone this morning.  The partner dynamic worked well and there was a lot of MUMBLE CHATTER and FEBA!

Welcome to FNGs Barcode, Freeze Dry and P-Trap.  F3 SwampRabbit is continuing to GROW.  Keep encouraging your buddies to come out and join us.

We are generating interest for the BRR (Blue Ridge Relay) on Sept. 6-7.  Looks like there may be a SwampRabbit Team forming.  As a reminder, we need 9 guys.


T-claps to WiFi as today’s WarDaddy (oldest PAX to post)


Next workout is Wednesday at 05:30, BiLo Center Steps.

Also stay tuned for a possible additional workout on Mondays.  Possibly the Mauldin Middle School track (Wear headlamps if you have them).


Aye & Smoke Boots!

The Hell from Hill

Q.I.C.One Direction
The PAXWiFi, Mary, Spurrier, DoubleFault, SlimFast, Brady, IceMan.
Workout Date02/13/13

Eight faithful rolled out of the Fartsack, posted, and headed into the gloom……and I mean GLOOM!



SSH x 25

LBCs x 30

Mosey around the side of the BiLo to a party tent (not for protection from the elements…..well, maybe).

Merkins x 20

Mosey to Main Street for the next Exercise…..a long Indian Run down Main St.

Strong Indian Run (1 mile) down Main St. …..remember, what goes down must come up!

Stop to regroup at Broad St. with a 10 count.  Mosey to Falls Park for …… THE HILL!


Jacob’s Ladder (7count)

Oh, did I mention that we bear-crawled up the Hill?……..a steep, wet, slippery hill!  At the top, a triple threat combo….Merkins, Carolina Dry Docks, and Peter Parkers.

One last trip up the Hill…….Bear-Crawl……..This is a race gentlemen!

Mosey back to the steps up to Main Street. Squat accent up the stairs.

1 mile Indian Run back to the BiLo Center. Remember, it is UPHILL this time.  Everyone was smoked. Indian run fell apart.  Now it is survival. See you back at the BiLo.

6 MOM, lead by, appropriately, Mary…..uh, make that 3 MOM due to time constraints. Thanks to Mary for stepping up!

COT with prayer requests and closing prayer!



Great job by everyone today!  I learned what Smoke Boots means and I believe I strapped them on this morning.  SlimFast is a FREAK on the HILL!

Prayer request and praise for Brady.

We will continue to STEP IT UP EACH WEEK, so bring your A-Game.

Be thinking about event goals…….Let’s get teams together for upcoming spring events!

See you Saturday…..Legacy Park……7am!








Mumblechatter meet the SwampRabbit

Q.I.C.Swamp Fox and Moniteur
The PAXKing Cake (FNG), Chowdah (FNG), G Hart (FNG), Skeeter (FNG), Jordache (FNG), Spurrier, One Direction, Mary, WiFi, Nippler, DND, Plummer, Brown Liquor, Jenner, Debit, Ice Man, Moniteur (QIC) and Swamp Fox (QIC).
Workout Date02/09/13

18 #SRabbit faithful honored the virtual shovel flag and with @Cindy like enthusiasm, headed out into the gloom.

the Thang:

COP, what..?..  Off to the races.

@SFox leads the Pax

Mosey off campus and then back to the Park for COP

30x SSH, 12x Squat, 12x Merkin, 12x Jumping Lunge, 12x Mountain Climber, 12x LBC

Mosey to Low Walls:

10x Dips, 10x Derkin, 10x Jump Up – Rinse and Repeat 3x (crowd pleaser)

Mosey to the Y, yep, just across the street…

60 second People’s Chair – 2x

Hit the Sand Box

Lunge walk, mosey back – Burpee Broad Jump, mosey back – Bunny Hop, mosey back – Lunge Walk, mosey back – Bear Crawl, mosey back


@One Direction leads 6MOM

20x Flutter, 20x Dolly, 20x Rosalita, some Plank and Cobra stretch, 12x Knee Up, 12x Russian Twist, 20x Flutter

@Moniteur at the helm

Run to the Hills

Audible on the Pond – Jacob’s Ladder 1-7 Burpees; welcome to pain.


Run through the Park; 12x Peter Parker – hold plank – 12x Merkin – hold plank – 12x Parker Peter

Mosey off campus for 10x LBC, 10x Lt Oblique LBC, 10x Rt Oblique LBC

Run back to Park launch point for COT


The #SwampRabbit Pax are fired up, beautiful site to see rolling into Verdae.  Tclaps to @OneDirection for stepping up to lead 6MOM and to the 5 FNGs – keep it up men, it only gets easier..?..

#Mumblechatter has gone viral and YHC was glad that the Pax were able to witness the founder first hand – it began light and finished strong towards the end. #FEBA

The full Jacob’s Ladder was introduced to the #SwampRabbit and the Pax domintated.  @Moniteur offered a modified Ladder up to 3, but I believe it was @Spurrier who demanded the full 7 – those hills are no joke, great job men.

Great #2ndF at #Greenfield’s for coffeeteria, awesome to see 17 of the 18 Pax able to post.

Thanks to the #SwampRabbit Pax for allwowing us in and to lead this group – something awesome happening in G’ville, keep it up. #secretsauce

_New Wednesday morning workout in G’ville – post at the Bi-Lo Center downtown at 0520 and launch into the gloom at 0530. @OneDirection is your Q.

_#SwampRabbit, sign up for the Spartan Sprint in Charlotte, you will not want to miss this event.

Until next time – SFox

Max'd Out On Main St

Q.I.C.One Direction
The PAXBarbara, Brown Liquor, IceMan, Jenner, Mary, SlimFast, Spurrier, Brady (FNG Phil Justice), WIFI (FNG Lee Powell)
Workout Date02/06/13

AO: Downtown/Main Street, 0530
Gloom: Cold, but nothing like last Saturday
Great cardio workout today with a strength focus on chest, quads and core. Good DownPAINment as the Faithful get stronger.

SSH 25x
Imperial Walkers 20x
Merkins 20x
Mosey (with some bunny hopping – to stay true to our name)
Hello parking garage (SwampRabbit’s first!!):
Sprint up with increasing planks (5+) at each level
Sprint down with increasing squats (5+) at each level
Mosey over to Main Street
Stop for People’s Chair (quads are pumped, sweat marks left on the windows)
AlteredStates on to Main Street
Circus Clowns (aka Carolina DryDocks) 5x with Merkins mixed in
Run with pain stations:
Downhill: Merkins 10x at each intersection
Uphill: Mountain Climber 10x at each intersection
Lunge walk uphill
Mosey back to parking garage with one more Mountain Climber 10x to finish it off
6MOM (Flutters 15x, Mary Janes 15x, LBCs 15x – with Burpees 5x between each)
Oh, wait…another 5 burpees.
And then 5 more because it’s not 0615 yet.

T-claps to One Direction for mixing it up, and toughing it out with a chest cold.
Great work – everyone pushed it….a few 10 counts were necessary to keep us together.
Welcome to the two FNGs responding to the EH. Way to jump right in, and kudos on your enthusiasm to join the F3 brotherhood.
It’s official, Wednesdays downtown at 0530 will be known as Main Thang.

Reminder to get on Twitter as @’yourf3name’F3, and follow us at @F3SwampRabbit and @F3Nation.
Send Spurrier your email address and mobile # to populate the F3SwampRabbit Google account.
Plan to stick around for the Coffeeteria at Greenfield’s Bagels after Saturday’s session at Legacy Park.

Rabbit Season

Q.I.C.Tiger Rag
The PAXSlim Fast, Nippler, Mary, Spurrier, Ladka (FNG - J Hirsch), Ice Man (FNG -R Hughes), Debit (FNG - T. Costigan), Longbottom (FNG - T. King), Plummer (FNG - J Bluff), Brown Liquor (FNG - J Lynch), Shelly (FNG - M Greer), Belk, AP, Tiger Rag
Workout Date02-02-13

In what had to be the hardest soft launch–or softest hard launch?–in F3 history (with three (?) workouts already in the bag) the overeager Swamp Rabbits finally had their day.  Welcome Greenville, SC, to F3 Nation.



  • Little Baby Jog around the AO then back to COP.
  • SSH x 30
  • I-Walkers x 20
  • Mountain Climbers x 20
  • Merkins x 15
  • Peter Parker x 10


  • 6x Merkins at each of 4 cones (out and back)
  • 6x Squat Jumps
  • 6x LBC’s
  • 6x Burpees


  • 1x Merkin / 4x overhead air press
  • 2x Merkin / 8x overhead air press
  • 3x Merkin / 12x overhead air press
  • 4x Merkin / 16x overhead air press
  • 5x Merkin / 20x overhead air press
  • 6x Merkin / 24x overhead air press
  • 4x Merkin / 16x overhead air press
  • 2x Merkin / 8x overhead air press
  • 1x Merkin / 4x overhead air press
  • Mission Impossible (hold 6″) x 20 sec or so


  • 10 wall jumps or step ups / 1 dip
  • ladder to…..
  • 1 wall jump or step up / 10 dips


  • LBC x 15
  • Dolly x 10 (Extra credit: hold 6″)
  • Low Flutter x 10 (Extra credit: hold 6″)
  • Rosalita x 10 (Extra credit: hold 6″)
  • Superman (Greatest American Hero led by Belk.  Believe it or not….stubborn mini horses can’t sing).


  • Jacob’s Ladder x 3  /  Merkins x 3,  x6,  x9
  • Lunge walk hill, mosey down
  • Karaoke hill L, mosey down
  • Karaoke hill R, mosey down
  • Backwards lunge walk up hill (salutations from the Pax), mosey down
  • Bear Crawl up the hill, mosey down
  • Crab walk up hill, mosey down
  • Backwards bear crawl up hill, mosey down
  • Backwards crab walk up hill, mosey down
  • Finale: sprint hill three times–max effort.



  • The force is strong in the Swamp.  The “debut” Swamp Rabbit workout was in reality the fourth workout for the backwater rodents.  After taking a nip of the #Human5hourEnergyDrink (Cindy) and his accomplice Zip-A-Dee, the GVL Pax actually came back when Dolphin was in town on business the next week.  Not content to wait for two weeks for the 02-02 launch, they self-organize/lead their own workout the week after that.  Triple claps to the FNGs who posted and the vets who headlocked them.  Special TClaps to Spurrier for taking the idea and rallying the Pax to support it.
  • Legacy Park has all the attributes for phenomenal downPAINments, from sand to water to hills.  The cherry on top is that the COP/COT is directly across the street for the local Y–close enough to for the Elliptical Cowboys to watch the whole workout.
  • A for Effort on the shovel flag.  We’ll get that corrected for next week and have a standard issue F3 flag sent down with #mumblechatter and #FrankLloydWrong.
  • Lots of good banter on the nicknames.  Proving that F3 is truly a family affair, a couple of EHer 2.0’s got in on the nicknames by recommending Longbottom (something about a frog) and Shelly (well, Michelle, really).  Brown Liquor (KY native) looks good on paper but the homonym qualities may lead to some raised eyebrows in the COTs.
  • Strong Coffeeteria location at Greenfield’s Bagels & Deli.  Robin, the Grande Dame of Bagels, welcomed us with open arms and encouraged us to bring more.  Be careful what you ask for….
  • Keep your eye on this group.  They may just proliferate like their namesake….already a Wednesday tempo run/pain station workout starting up this week.  #MoreCowbell


F3/Swamp Rabbit–Backblast 01/3013–Up and Down

Q.I.C.One Direction
The PAXBarbara, Double Fault, Mary, Nippler, One Direction, Spurrier, SlimFast (FNG Scott Glenn)
Workout Date01/30/13

7 Pax gathered one more time prior to the official shovel flag being posted this Saturday.  It was a warm and windy gloom ahead of the storm front:

The Thang:

SSH 20x

Merkins 15x

Run down the hill

Imperial Walkers 20x

Circus Clowns 12x

Hill Repeats 5x (Merkins at the bottom, Circus Clowns at the top)

Jacob’s Ladder 9x (flutters at the bottom, LBCs at the top)

Circle the pond

Bear Crawl 2x uphill

Run to top of hill

Bunny Hop stairs

6MOM:  Dolly, LBCs, plank, bicycle, rosalita


COT – welcome to FNG Scott Glenn (SlimFast)