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)





Six Week Challenge: Week One Survival Guide (UPDATED)

Q.I.C.HitMan, Pomfret, Girardi, Ann & Hope, Rock, Flea, Tiger Rag, American Pie
The PAXAll Pax and families.
Workout Date01-02-13

Dec 2014 Update from TR:

As thoughts inevitably turn to various detox challenges and fuel modifications for the New Year, I’d like to make a few updates to this post, as it has been referenced a few times in subsequent challenges since its creation two years ago.  The updates are my own, not from the 2012 Detox Challenge Team, and are mostly the result of additional reading on nutrition, two books in particular.


The first book deals with nutrition content::  Eat To Live, by Joel Fuhrman.  I would recommend this book without reservation and have given away maybe 10 copies in the last 18 months.  Key points:

  • Think in terms of nutrients per calorie.  What is the nutrient return for your calorie investment?  The goal is nutrient-dense food, such as veggies (in particular leafy greens), fruits (in particular berries), onions, mushrooms,  beans, seeds and nuts.  Fuhrman calls theses GBOMBS on his blog.  Check out the LINK for more info.
  • You’ll notice that refined foods (breads, pastas, sweets, etc) and animal products (meats, eggs, dairy, etc.) don’t make the list.  That’s because they are not nutrient dense.
  • 90/10 Rule:  90% of daily calories are from GBOMBS and 10% anything else.
  • Fuhrman’s follow up book, The End of Dieting is also an excellent resource.

I’ve left the original post unedited, but I would change a good deal if written today: eliminate the refined foods and animal products and add in the GBOMBS.  

But what protein?  Get them in the leafy greens.  Broccoli, for instance, has over 10x more protein per calorie than meat.  100 calories of broccoli = 12 oz.  How much steak do you get for 100 calories? About 1 oz.  Things to ponder….


The second book is about eating psychology:  Mindless Eating, by Brian Wansink (head of the Cornell Food Lab).  Key points can be found in the great ARTICLE that led me to the book.  The article stands on its own but here’s one to consider:

On average, if you eat with one other person, you’ll eat about 35 percent more than you otherwise would. If you eat with a group of seven or more, you’ll eat nearly twice as much—96 percent more—than you would if you were eating alone at the Thanksgiving card table in the other room. If you get a reservation for a table for four, you’ll end up right in the middle—you’ll eat about 75 percent more calories than if you reserve a table for one.

In hindsight, most of the mind hacks from the original post hold up pretty well.  Adding these will make you that much more successful in the execution phase.  


Having been on record as part of the team that kicked off the original Detox / Fuel Challenge, I will also go on record for recommending, in my opinion, a better format, whereby the pax move toward the 90/10 Rule.  The program may look like this:

  • Inventory, benchmark week.  What is your GBOMBS / OTHER ratio?
  • Week 1:  70 / 30
  • Week 2:  75 / 25
  • Week 3:  80 / 20
  • Week 4-6: 90 / 10

No forbidden foods, no worry about cheat meals, no loopholes or special rulings from the Fuel Team.  Just eat to the ratios.  Even Moniteur can get behind a program like this.  #LifeIsTooShort




The easy part was signing up.  Now for planning and execution.  We’ve compiled a Survival Guide that will take some of the pain out of Week 1.  Remember the goal is to educate yourself on nutrition and make changes that will result in not only short term benefits, but will also transition into a long-term, healthy lifestyle.  The question is not, “What am I allowed to eat?” but “What fuels will I choose to result in a healthy and fit lifestyle?”



If the banned items [LINK HERE] looks like your shopping list, you might be stymied for ideas on what to eat. Rather than offering up sample meals, here are some ideas on what to eat during the day.  Make sure you are stocked up prior to beginning The Challenge.  Not having the appropriate food on hand is a recipe for failure.



  • Eggs/egg whites
  • Turkey bacon
  • Veggie “sausage patties”
  • Fruits
  • Light/Greek Yogurt:  add berries and 1/4 CUP of granola
  • Healthy Cereal (Cheerios, Grape Nuts, steel cut oatmeal, not instant) and Skim or 1% Milk
  • Fruit and Veggie Smoothie

TIP:  most cereals are junk calories and even the “good” ones should be done in moderation and combined with a healthier portion.  Cereal and fruit bars are to be considered junk food.  Protein bars are usually very high in calories. Use with discretion.



  • 1 Can of Tuna / Salmon.  Check the cans for the lowest calorie servings.
  • 4-5 oz. Chicken or fish
  • Lean deli turkey with low fat cheese
  • Green salads with chicken or fish (See notes on dressings below)
  • 3-bean salad (black, red, and chick peas)
  • Little Baby Carrots
  • Hummus (good with LBCs)
  • Celery sticks with organic PB
  • Cucumbers with Crumbled feta and a little balsamic vinaigrette dressing
  • Fruits
  • Raw veggies



  • 6 oz chicken breast
  • 6 oz fish
  • 6 oz lean pork
  • Ground turkey
  • Bean salads
  • Green Salads (use spinach leaves instead of iceberg)
  • Steamed veggies
  • Roasted veggies, such as brussel sprouts and asparagus
  • Pan-roasted chick peas and barley
  • Whole wheat pasta with edamame, arugula and herbs
  • Brown rice and roasted veggies



  • Apple slices
  • Almonds, walnuts, pistachio nuts
  • Blueberries
  • Blackberries
  • Turkey Jerky
  • Celery and PB
  • Frozen grapes
  • Bananas
  • Avacado slices with pepper
  • Raw veggies with a little hummus
  • Trail mix (low calorie, low fat if possible)
  • Celery and a little peanut butter

TIP:  It’s a good idea to fuel about 20 minutes before working out (when the nutrients start to hit the bloodstream).  Half a banana, a cup of blueberries or almonds as you rise in the morning prior to a workout will fuel your workout and keep you from bonking.



Bottom line:  Eater smaller portion meals more frequently.  The plan that the Fuel Team recommends:

  • Small portion of energy food before a workout.
  • Breakfast
  • Mid-morning snack
  • Lunch
  • Mid-Afternoon snack
  • Dinner

The idea is to keep your blood sugar fairly stable throughout the day and the hunger pangs at bay so that you aren’t tempted to splurge at your next meal.  Snacking after dinner or right before bed is counterproductive.  If you feel hungry after dinner, drink a large glass of water and luxuriate in a crunchy, wholesome celery stick.



  • Portion sizes in the average restaurant are about twice the size they should be.  Split a meal or take it home for lunch the next day.
  • Consider a healthy appetizer as your meal.
  • Dressings and sauces are often hidden sources of calories.  Abstain.
  • There are plenty of healthy options available even at fast food restaurants, such as veggie burgers and salads.  The key is to watch for the junk calories (white breads, dressings, sauces, etc.).  the best bet is to avoid drive thru’s entirely but if you must, you could do a lot worse than a 6 piece nugget meal and a fruit cup from Chick-Fil-A.



Here are some links to other nutrition resources:

Please feel free to share other resources in the comments.  More options lead to a higher chance of success.



Getting dialed in mentally is often the biggest hurdle.  Some thoughts on getting your head right:

  • The first week will suck.  Go ahead and embrace that now:  It.  Will.  Suck.  But so do sprints up MegaTool, Jacob’s Ladders, 100 burpees, etc.  Discipline is doing what you know needs to be done even though you don’t want to.  So man up and do it already.
  • Plan for temptations.  Stock the fridge/pantry with healthy snacks.  Chew gum.  Suck on some sunflower seeds.  Drink a big glass of water.  Do 50 merkins.   Have a healthy alternative ready when (not if) temptation strikes.
  • Drink a giant glass of water about 15 minutes before each meal.  You will feel fuller by the time you dig in.
  • Make use of fruit smoothies as “dessert.”
  • Commit now that there will be no exceptions, no sneak tastes, nothing.  Do the right thing, even when no one is looking.
  • Meals are a social activity and more likely than not you will be sharing many meals a week with people who are not on the plan.  You’re just going to have to gut it out or use your free pass.  Sometimes you just can’t avoid temptation.
  • If you are trying to lose weight, only weigh once a week.  Weight can fluctuate a couple of pounds a day.  Repetitive trips to the scale can lead to discouragement (or false enthusiasm and later disappointment).



  • Many salad dressings are calorie-dense.  Get to love balsamic vinaigrette and other low-cal options.
  • Sauces.  Not many friends in this category.
  • Avoid white food:  white breads, pastas, pretzels, potatoes, white rice.  Your body more or less treats these items the same as cookies or cake.  Get lots of color on the plate (not M&M’s).
  • Fat-free foods.  Many fat free foods are high in calories—don’t bother.
  • Eating too fast.  You’re brain needs time to figure out your stomach is full.  Slow down.
  • Eating until your food is gone instead of when quitting when you are full.
  • Drinking calories.  Get a Crystal Light variety pack and create your own flavored water on the cheap (just make sure it’s sugar free).
  • Eating in the car or in front of the TV.  Don’t do it.  Concentrate on the food you are eating and you will feel full sooner.  Mindless eating leads to overeating.
  • Don’t eat from a bag.  Control your portion before you start eating.  Don’t trust yourself to stop when you should.  Assume Future Self can never be trusted to make the right decision for Present Self.
  • Use your weekly free pass OUT OF THE HOUSE.  You will likely have some contraband left over and you’ll be tempted to consume it.  


Most “energy drinks” are just sugar water.  Gatorade, Powerade, etc. are basically just juice boxes for grown ups.  Good old water will take care of most of your hydration needs.



People who don’t keep a food log underestimate their calorie intake by about 50%.  Luckily, food log apps are plentiful for smart phones.  The Fuel Team recommends MyFitnessPal (MFP) for tracking  everything that goes into your mouth.  Yes, everything.

An added benefit of using MFP is the ability to follow and be followed by others.  We recommend you sign up with some form of your F3 or twitter handle so we can find each other easily.

If you can buddy up with a few pax that you see regularly, use that for accountability.



Unless you are the chef in the house you married guys will need support from the M.  If she doesn’t participate in The Challenge, she will likely have to change the menu to suit your plan or she will need to become a short order cook.  Get ahead of this issue now so that no resentment builds.  Plan meals together.  Grill the chicken and fish and throw some veggies on there as well.  Make it a team effort.



Even the best-laid plans go awry and the strongest wills can succumb to the siren song of the cupcake.  If that happens to you, confess your sin to Father Hit and get back on the plan IMMEDIATELY.  Don’t wait until the next day to begin anew.  Nope.  Immediate correction.

That’s enough for Week 1.  Go sign up for MyFitnessPal, load up at the grocery store, and strap it on.  Feel free to ping us with questions in the comments, on the Twitterz, or in the Gloom.