Latka's Taxi Ride

30 men (including 1 FNG) showed up in the gloom, despite the Government Shutdown.

The Thang:

Warm up:

SSH x 25

IW x 20

Swipers x 10  #epicfail


Mosey to the track for some Sharknado: (A lap around the track with an exercise at both the top and bottom.)

Lap 1 – Burpees x 10

Lap 2 – Diamond Merkins x 10

Lap 3 – LBCs x 50

Lap 4 – Fairy Jacks x 10

Lap 5 – Squats x 20

#crowdpleaser (if you didn’t know better, you would have thought my name was “B.S.”)


Mosey to the Wall of Pain:

Group 1 – Balls to the Wall

Group 2 – Jack Webbs (to 6 & 24)




Mosey to the parking lot:

Suicides (first median and back, second median and back)

Plank, rinse, repeat


South Cakalaki Railroad:

Split into two 15-man teams, losing team members owe us 10 burpees


Audible, both teams owe us 10 burpees – no losers out here #littleleague



Mosey down to the pond:

Grab a partner for Dips & Derkins

One team member takes a lap around the pond, while the other does 10 dips, 10 derkins, 10 dips, 10 derkins, …and so on

Flapjack, rinse, repeat


Mosey back up to the shovel flag for 6 MOM:

Freddy Mercury x 20

Rosalita x 15

Dolly x 15

Slutters (slow, long, flutters) x 7

LBCs x 15



Naked Moleskin:

-TBC tracked us at 3.5 miles this morning.  “That will be $24.50, please.  Thank you veddy much.”

-Iceman vowed to punish me with sandbag sleds next time.  #payback

-Props to Retread who has lost 25 pounds over the last couple months. #F3posterchild

-Several of the Pax going through some tough times, in need of our prayers.  #ThanksCongress

-The Tank Yard (Gower Park) Big Blast on Tuesday at 5:30am.  TBC has the Q #alittletooexcited.  Rumor has it that Jim Cantore may be making an appearance  #TropicalStormKaren.

-Snowden has the Q Tues 5:30am at The Main Thang.



Latka, out.

Club Spongebob

28 Men (1 FNG) traded the comfort of their fartsacks for the gloom to partake in Spongebob’s VQ. Just like all first times, it resulted in sweat, body parts flailing awkwardly and bare skin (2 chippendales).

The Thang:

Warm Up
SSH x20
IW x20
In N’ Outs x15

Mosey down to the main street bridge to split into 2 groups
Group 1: Dora’s 1,2,3
Move to amphitheater behind Peace center
One partner runs to the top of the stairs behind the Peace center while the other partner does the exercises until the pair completes the following:
100 x Box Jumps
200 x Smurf Jacks
300 x Rocky Twists
Group 2: Double-sided Jacob’s Ladder
Move to Parking Garage next to Greenville news
Bottom of ramp is Jack Webb’s (1 Merkin + 4 air presses)
Run to top of ramp and complete 1 Burpee
Repeat but add a Jack Webb and Burpee each time – going up to 7
Groups Flapjack after completion

Mosey back to Peace center square (Group 2 got done early and did some shoulder work…not foreseeing the future)…there’s still time left???
1 Dip – 10 Derkins
2 Dips – 9 Derkins
Yadda Yadda Yadda
10 Dips – 1 Derkin
(Finally got some noise out of the quiet bunch on this one)

Rosalitas x 20
Dolly’s x 20
In N’ Outs x 16 (so what if we already did them?)


Naked Moleskin
– Was it just me or was everyone quiet this morning?
– Keep up the hard work…great to hear about those that are seeing and feeling results from the workouts
– Next workout is Saturday at Legacy 7-8AM – Latka has the Q
– Need more Q’s – If you’ve been coming for 4-6 weeks already, time to give it a shot…a lot of pleasure in being able to lead the PAX

– Prayers for Snippin’ it who’s going under the knife tomorrow, and Golden Sombrero who pulled a calf muscle this week
– Additional prayers go out to those riding to Maine starting this Saturday (Charity ride for Cancer aid). They have an extra 20 mile detour because of the Gov. Shutdown
– New workout: Tank Yard (Gower area) convergence scheduled for October 8th – may want to bring a headlamp. TBC has the Q, so may want to bring running shoes too!
– HOPE relay (Greenville – November 9th) benefits children with Autism. If interested in a team, get with Snowden.
– Spartan Beast November 9th – F3 has a team; signup with the team for a steep discount
– 3rd F opportunity – Men’s Roundtable starting 10/16 at Grace Church Downtown 5:30AM – if you haven’t signed up yet, please do so for a headcount


Jenner eats his Wheaties

(1D posting for Jenner)

13 slid out of the fartsack and gathered at MES for a Jenner beatdown worthy of the ’76 Olympic Gold Medal


World’s greatest stretch
IW x 20
SSH x 20
1/2 lap Indian lunge walk
1 1/2 lap reverse Indian run (lead guy steps out does three Burpees and catches up to back)

Mosey to back of school

Four corners derkins on tablesx15/ mule kicks x 15/ pull-ups x 15/ mountain climbers x15
Rinse and repeat with 10 reps each, then 5 on the third set.

Mosey to front grass hill
Partner up
Dragon walk up hill, circle tree and crab walk down repeat x3
While partner does: Jacques Cousteau/

6mom-led by Nemo
Mountain Climbersx20
Plank Hip twistx5



  • Welcome to FNG, Scott Freeman, er, Wingo.  Glad to have you out, Skipper
  • Were we doing Three Corners or Four Corners?  1D is confused!!
  • The Lunge Walk Indian Run was a #crowdpleaser


  • We lifted up Amber (M Big D) this morning as she has some ongoing health concerns.  We pray for her, Big D and their family.  Thanks for sharing with raw emotion.  We are here for you!
  • 3rd F starts on Wednesday the 16th at Grace Church, Downtown Campus.
  • Next Workout is Saturday, Legacy, 07:00.  Latka has the Q
  • BigBang for The Tank Yard is next Tuesday, the 8th, Gower Park.  We ask any and all PAX to post at this location.

Upcoming Event! Dine Out For Mom 2013



Click on the picture above.  Also check out the new commercial.

Guys, this is a huge event that is coming up!  This is the biggest fundraiser for Let There Be Mom (non-profit founded by Kipra Anderson, M One Direction). If you eat at one of the many participating restaurants, for any meal, 20% of the proceeds will be donated to LTBM.  All Day!

Let’s plan a 2nd F lunch for that day!  We just need to pick a place to gather and eat!

Thanks in advance for your help and participation.


Swamp Rabbits are Multiplying

#TheMainThang has reached #problematicworkout status and thus it’s time for a new workout.

Here’s what you need to know about the new workout – The Tank Yard….


Location – Gower Park – Corner of Laurel Creek Ln and Evelyn Ave, Greenville 29607 (off Laurens Rd – across from Hooters and behind vacant car dealership).
Day – Tues and Thurs
Time – 0530-0615
Meeting spot – Between the baseball field and tennis courts (look for the tank)
Site Q – TBC
Workout Type – Bootcamp
Special Gear – head lamp (if you have one as there are some dark areas of the park)
Launch Date – First workout is Oct 8th. TBC has the inaugural Q.

See ya in the gloom…….

Elevator… goin' UP!!!

Flay posting for TBC

40 men (3 FNGs) get here’d in the gloom for T.B.C.’s VQ and set yet another attendance record.

The shovel flag was planted as we took a ride on The Elevator.

Warm up

SSH x 30

IW x 30

Little baby arm circles 1 min forward 1 min back

Merkin x 20

Main Thang

Mosey to the top of Poinsett Plaza parking garage


Pax divided into 3 groups. Each group runs down 4 levels and takes the “elevator” up #ithinkweranamileuphill

1st level 10 burpees

Jump-ups to 2nd level

2nd level 30 merkins -run to level 3

3rd level 40 squats -run to level 4

4th level lunge walk 10 spaces

Plank and run laps around top of deck until pax is done

Repeato #crowdpleaser


Mosey to Phil’s Hill – Center Stage parking lot

Partner up- one partner bear crawls up and crab walks down while other partner does squats #handinfireantshurts

Flapjack with merkins

Mosey to PC


LBC x 50

elbow plank 1 min

flutter x 51 #ithinkiheardsniffleing #cryingpax



Naked Moleskin

  • Tried to make Flay merlot #fail #bobomerlot? (editor’s note: you’ll have to try harder than that, cowboy—Flay)
  • Great to see so many men so early in the gloom
  • We need more Qs
  • F3 is growing! The next Big Bang in Gower #tankyard may happen sooner than you think #additionbydivision #didyousayTANKYARD?


  • 3rd F starts 10/16 at Downtown Grace. 5:30am. Sign up now
  • Great races coming up – Paris Mountain 16k trail run Nov and Paris Mountain 20 k road race in Dec.

See you in the gloom…


F3 Swamp Rabbit-Golden Strip "Scrambled Eggs"


19 brave men & 2.0s denied the fartsack more time this morning & posted at Mauldin Elementary in order to be beaten like “scrambled eggs.” A cool 58 degrees and a sliver of the crescent moon cast itself upon us during the non-stop 45 min thang.

Warm up
SSH-15 x 4 ct
Merkin-15 x 4 ct
IW-15 x 4 ct

The Main Thang:
The Dragon Walk 8 sets of 5 x 4 ct=100 (10 sec break in between)

The Egg Beater…no rest…
Merkin: 5 x 4 ct
Sprint 25M
Dips on curb: 5 x 4 ct
Sprint 25M
Flutter Kick: 5 x 4 ct
Sprint 50M
Rinse Repeat each exercise down to 2 x 4 ct
Last rotation was 20 x 4 ct per exercise (#crowdpleaser)….Egg Beater Totals: 136 Merkins, 136 Dips, 136 Flutter Kicks. (#heartrateup)

12 Min Tabata
Wall sits (20 secs, rest 10 secs) x 8
(Last 4 sets rotate on leg out, arms up)
Jumping Lunges (5 x 4 ct w/ 10 sec rest in between) x 8
Arm circles (20 secs, rest 10 secs) x 4
Arm circles with one leg up (inspired by 1D) (20 secs, 10 secs rest) x 4…exercise renamed “The Miagi”

Flutter kick 35 x 4 ct
Protractor x 2 (45 secs ea)
Hello Dolly’s 30 x 4 ct
LBCs 35 x 4 ct

The Moleskin:
We welcome 1 x FNG, “Double D”

Please pray for Millie (Gymboree’s daughter) for healing, comfort, and recovery following her biking accident on Sunday.

We are fielding 12 man relay teams for the Palmetto 200 to be held on Mar 22. From Columbia to Charleston. See website link regarding the race.  Let 1D know if you are interested. Logistical set up will be similar to BRR. Great opportunity to live all of the F3s in 24 hours…Fitness (run 3 legs equating to 16-20 miles), Fellowship (definite bonding living with 5-6 other guys in a stinky van for 24+ hrs), Faith (plenty of time to talk and listen to God while you are running in the sun or with a headlamp on an old country road)….Did I “sell it” better this time Jenner?:)

The Tebow 15!

photo 2

31 posted for an old fashioned beating and a CELEBRATION all at once (Tebow, 1D’s oldest, turned 15 today, hence the hideous, blue jersey)


  • 15 Burpees, OYO
  • 15 IW
  • 15 SSH
  • 15 LBCs


Mosey to the bottom of the big hill (the street) for:

THE FILTHY 15!! (15 exercises, 15 reps, with long hill repeats in between)

  • Merkins
  • Flutters
  • Squats
  • LBCs
  • Werkins
  • Low Dollys
  • Carolina Dry Docks
  • Bicycles
  • Spiderman Merkins Right
  • Jump Squats OYO
  • Spiderman Merkins Left
  • Russian Twists
  • Sumo Squats
  • Mountain Climbers
  • Burpees

This was a #smokefest

Team up into groups of three.  Each team member must be carried up the hill, i.e. 3 trips up, mosey back down each time.  Kudos to one of my personal teammates, Holla!!

Partner up.  Face each other for for Applause Merkins (Merkins with handclaps on the three & four count)

Mosey up the hill, over the hill, and to grandmother’s……wait, not!  Partner up on the Grassy Knoll.  Size and weight matter.  People’s Loveseat for 30 seconds x 3 (People’s Chair while leaning against and supporting your partner)

Find some space for:

THE SICK 6!  (30 second HIIT for 6 minutes continuous)

  • Mountain climbers
  • Squats
  • Flutters

Mosey to the flags, the long way around.  Audible!  Stop at the bottom of the park by the Big Oak (forever known, hereafter, as Ticket Oak).

Line up in groups of 10, shoulder to shoulder.  SPRINT ALL THE WAY BACK TO THE FLAGS!  Group two goes when Group 1 reaches the first tree, Group three, well ,the same.  In the truest Flay Fashion, Merlot was Spilt!!!!!  Witnessed it myself!!!!



  • Happy Birthday to Tebow!
  • Amazing work by all of the 2.0s.  Way to push all of us Old Guys to #beallwecanbe
  • Thanks to Fertile for sharing his testimony.  Powerfull stuff.  Still the fastest “Big Man” I have seen.
  • SwampRabbit shirts are being finalized as we speak.  The plan os to print on Shamrock Green Tech shirts.  Final artwork design below.  BTW, the Latin phrase means “Peace Through Strength”

photo 1

  • The Gower BigBang will take place soon….October some time.  Stay tuned for details.
  • Next workouts are Tuesday at #MainThang & #GoldenStrip
  • Thanks to Flay for not dissappointing on the Merlot Spillage!!



Flay Day

32 of the Faithful de-fartsacked and hit it hard in the crisp, cool Gloom for YHC’s VQ


  • SSH x 20
  • IW x 20
  • MC x 20
  • Plank and hold (Southern Gentleman/Northern Aggressor)

Main Thang

Count off 1s and 2s

Mosey down to Main St.

Indian Run around the Hampton (Double applesauce style)

Mosey to the amphitheater and split into groups

Group 1:
Q-Bert’s Ladder (box jumps to the top of the amphitheater, burpees at the top ascending to 7)
Ark Loader in the Grassy Knoll (#crowdpleaser)
  • Bear Crawl out and back
  • Bunny Hops Frog Jumps out and back

(YHC accidentally spilled a little merlot after those bunny hops frog jumps. We heard afterwards that a couple more came close.)

Group 2:
Dora’s 1-2-3
  • 100 merkins
  • 200 (100 squats/100 diamond merkins)
  • 300 LBCs

Audible to 200 LBCs. #smoked #makeitstop


Back together for a Hot Lap around the Main St. side of the PC (Bear crawl up stairs and crab walk down)

Plank up till everybody’s done

Mosey back to Grassy Knoll for Mary


  • Flutters x 20
  • Six inches
  • Plank/shoulder touches x 20
  • Russian Twist x 20, no, wait, x 25
Naked Moleskin
  • YHC did his level best to honor his F3 name and bring the smokers to the PAX today. Not much #mumblechatter until we circled up for Mary and PAX caught their breath, so we’ll call that a success. We hope you enjoyed.
  • Don’t Q it unless you’re ready to spew it. #newmottoforFlay
  • T-Claps to Snowden for helping out and leading Group 2. Y’all can thank him for that Dora.
  • 3rd F sessions start at Downtown Grace Church on 10/16. Still time to sign up. All are welcome, so EH all you can.
  • Still need guys to keep stepping up to Q. If YHC can do it, anybody can, so put your name in the ring. We’re looking at you, Spongebob/Snowden/TBC.
  • F3 continues to grow in Greenvegas! The next Big Bang in the Upstate is coming in October in Gower Park off Laurens Rd. Start EHing guys now. TBC will be site Q, so let him know if you’re interested #additionbydivision

See you in the Gloom…