Soggy Bottoms

Small numbers are known to create havoc throughout world history, the Alamo, The scene from Gladiator where the Hord attack carthage.  Well this was like that, except F3 style!

The Thang’ 

Fa So La – Q

 Jog it around the park loop and circle up by the low wall for some warm ups. 

  • SSH x 30
  • Mountain Climber x 20
  • LBC x 20
  • 4-count squat x 15
  • Burpees to get the heart rate going.  x5  x4  x3  x2  x10. 

Jog it around to top of the park loop.

Partner up for some catch me if you can: 

  • 5x reps as partner takes off.  chase, tag and pass as partner completes 5x reps and gives chase.  full loop.
  • Round 1: tuck jumps
  • Round 2: Merkins

Circle up in the middle for the Dirty McDeuce. 

  • 12x: Merkin, Dolley, Mountain Climber
  • 12x: Diamond, Flutter, Rock Hopper
  • 12x: Dry Dock, Russian Twist, Stump Jumper
  • 12x: Wide Arm, Knee Up, Makhtar Ndiaye

Handoff to Runstopper for Second half:

Mosy to the back side of the YMCA Buildling

  • Peoples Chair, Alternating Leg Raise 6 inches – Keep arms raised
  • Twinkle Toes (raise heels support self with toes)
  • Hold 2 minutes


  • Balls to the Wall
  • 5 mirkens
  • Plank with feet on wall

Mosy around the YMCA (secretly scouting for a perfect wall) 

Hand Walk the distance of the wall (feet to hevan) 2x

Circle up for a little Tiger Rag Special aka Jack Webb

  • 1 mirken; 4 arm raises.
  • 2 mirkens; 8 arm raises continue until 10 mirkens and 40 arm raises

Jog to the wet and soggy sand vollyball court for a little Kitty Litter work

  •  Partner Up Wheel Barrow to end and switch partner return to start
  • Parner Drag to end/swicth partner return to start
  • Bear Crawl down and back
  • Wounded Bear Crawl end swich leg and return
  • Lunge one way
  • carioca down and back  
  • Finish off with suicides 2x

At about 6:50, both Q’s began discussions on the mono a mono beat down that was about to ensue, should the beautiful weather produce a blank slate.  Fortunately, 7 brave souls rolled in just in time…It looked like ‘catch me if you can’ might end up on the ‘$#!%-list early, however, once Runstopper began turning the pax shoulders to mush with the balls-to-the-wall and wall-walkers, I could almost hear the sounds of begging to head back to that loop…Wet Kitty Litter…nough said. Heard at least on FEBA…shockingly, don’t recall any BS though….

Good work by all, especially our one FNG, Grit who drew the short straw and had Runstopper as a partner…


North Carolina Adventure Race Series – special F3 4 hour race

Update: We will be having an impromptu mountain bike ride at the Whitewater Center on Friday August 9 at 3:30 PM. Show up for a 2 hour ride and some adventure race instruction. No need to be signed up for the race, be an experienced rider, or even own a bike. They rent them there.

There is an adventure race at the US National Whitewater Center on the same day as the Leatherneck (12 Oct 13), and it’s part of the North Carolina Adventure Race Series (NCARS).


ncars_smallThe adventure race director has made a consolation for F3. He has moved the 4-hour race option start time to later in the afternoon. All this to say…DOUBLE DOWN OPPORTUNITY!

Adventure racing has been around for many years. It is a race, indeed. However, it is not simply a physical race. Participants compete as teams of up to 4 people. On those teams, each member will bring a strength and skill that will be important in some aspect of the race (navigation, speed, paddling, humor, map reading, compass reading). All teams will start together at the same time. Each team is given a map and coordinates of “checkpoints” (CPs) to find in the wilderness. Some of these points can be found on foot, others will require a mountain bike to find, still others can only be accessed by water (canoe or kayak). There will also be some points that require completing a “challenge” to achieve the CP (i.e. whitewater rafting, wall climbing, zip lining).

normal_pqss-race-1-08-0363Since this race is at the USNWC, they will be incorporating some of the features of the park. This race is considered “ROGAINE” style (which does not stand for hair replacement products) It is derived from the names of three of the founders, Rod Phillips, Gail Davis and Neil Phillips (RoGaiNe, hence ‘rogaining’, ‘rogainer’ etc.), but that’s not important. Rogaine is a race where everyone starts and finishes (celebrates) at the same time. The possible CP’s will be way too many to attain within the given time period. It is up to you and your team to strategize about which points to get and in what order. So, is this race physical? Absolutely! Is it mental? You bet! Is it fun? Come find out!

We will be coordinating some “training” events this summer to learn some key skills (or sharpen skills)…Orienteering, Mountain Biking, Paddling and Traveling Light


  • Do just the USMC MudRun, get muddy and be done for the day. No shame will be dished out (maybe a little).
  • Skip the USMC MudRun (if you dare) and do the adventure race (sign up a team or we can put you on one…lots of beginners out there)
  • Do the USMC MudRun with your teammates, get muddy, and then do an adventure race in the afternoon with your same team.
  • Do the USMC MudRun with your teammates, get muddy, ditch your slack teammates and join another team for the adventure race.


Contact Slaughter or 9-Lives

How to participate:


Step One:



Step Two:

Go to this website and pay individually. Be sure to select the F3Nation option at the bottom if you are doing the 4-ho option:

It Burns Joe!


4 PAX rolled into THE Main Thang for one true and serious beatdown!



  • SSH x 35
  • IW x 30

Mosey 25 ft for more Warm-Up

  • Flutters x 30
  • LBCs x 20

Partner up for Joe Hendricks #1 x 10.

  • This movement involves two-legged jumping over your planking partner and then backward crawling underneath them.  Don’t touch my Justifier!
  • Flapjack

Mosey to the parking Garage steps

  • North Cack-o-lacky Railroad followed by a South Cack-o-lacky Subway (Instead of Bunny Hopping over, we backward crawled under each planking PAX.  Watch those Justifiers!)

Mosey back to the Main Steps for Joe Hendricks #2

  • Here, we backward crawl up four sets of steps (SM, MD, LG, XL).  Smoke Boots!  It IS as hard as it looks!
  • Now to the triple steps for 10 sets of JH #2.

Back to the SM, MD, LG, XL steps for forward Bear Crawls up each.  At he top of the XL set, Mountain Climbers x 10 (4C).  Repeato except JH #2 on the last XL set!

10 Burpees

Peoples chair for 30, 45, & 60 seconds with 10 (4C) MCs in between.

5 Burpees

Okay, 5 more!

6 MOM (Led by Barbara)

  • LBCs x 20
  • Bicycles x 20
  • Flutters x 15


  • Well, both types of Joe Hendricks (named for a guy in Denver that has over 6000 followers and leads free workouts at Red Rocks Canyon and does both of these crazty moves) are for REAL!
  • Event reminders: Mud Endeavor this Saturday (Anderson), Warrior Dash on June 1 in Huntersville, NC, BRR on Sept 6-7, and the APEX Games at Fluor Field on Sept 24
  • Good MOM Q by Barbara this am.  He plans do do Full Q with KBs and DBs next Wednesday.
  • HDHH (2nd F) today at Carolina Ale House on Woodruff, 5:15




Great Day to Post in Greenville – aka Bro Date

12 Men made it out to the Swamp Rabbit for some serious A$$ Kicking by the Dynamic Duo

The Thang,

Warm up Jog


SSH x 20

Imperial Walker (Wheelhouse!) x 20

Merkin x 20

Mountain Climbers x 20

Jog to stairs

Partner up:

Parnter #1 20 dips, 20 Derkins, 20 squats.  Partner #2 runs stairs and around loop to partner #1.  Switch repeat x5

Jog to KB stations

10 minute tutorial on various KB exercises.

20 – 2 handed KB swings – suicide 10 yard back 20 yard plank when done

15 – Goblet squats –  suicide 10 yard back 20 yard plank when done

10 Rt 10 Lt renegade rows –  suicide 10 yard back 20 yard plank when done

15 Goblet squat press –  suicide 10 yard back 20 yard plank when done

10 Rt 10 Lt Lawnmowers –  suicide 10 yard back 20 yard plank when done

10 Rt 10 Lt Snatches –  suicide 10 yard back 20 yard plank when done

30 2 handed swings –  suicide 10 yard back 20 yard plank when done

6 minutes of Mary

20 – Dolls

20 – Low Flutter

20 – Roseletta

20 – Freddy Mercury

20 – LBC

10 Burpees on your own


Naked Moleskin:

Guys are doing it right down there, great campus, lots of painful hill and lots of running room.  I am pretty confident Greenville will thrive.

The best part of the whole day was the Bro Date, STH and I had.  Drinking beer walking up and down the farmers market and arts and craft market.  Checking out the local scene.  I did get a little concerned when STH wanted to sit down and enjoy the live soft Jazz band that was playing at a small amphitheater.  That’s when he said to me….”This is kinda like a Bro Date.”

All in all we both had a great time and the Greenville guys are very receptive to what we are doing North of them.  Let’s keep up the great work

The Nibbler

F3 Invades Highland Brewery – June 8th

June 8th 3pm-8pm
Cost: TBD

During my first year with F3, I have noticed a few consistent trends – the want and willingness for CSAUP events, and a love of beer. With the Mountain Goat Challenge on June 8th, we take care of the CSAUP – although, for those taking on the Blue Ridge Relay, this is not utterly pointless. Still completely stupid.  Following this challenge, we will address the love of beer with a second F event at Highland Brewery.

This is open to anyone, whether you complete the Mountain Goat Challenge or not.

But let’s be honest, that Highland Gaelic will taste much sweeter after running yourself up and over a few mountains. The brewery is family friendly, so M’s and 2.0’s are welcome to attend. There will be tours available during the afternoon, a large tasting room inside and a new deck outside with live music and food trucks on hand.

For those so inclined to stay the night, Leah at Highland has reached out to local hotels and we will have a discounted rate at one nearby. I will lead a nice “shake out” trail run Sunday morning on the Mountains to Sea trail for anyone interested as well.

Let us know who’s planning to join us in the comments below.


Also, just to give the Pax a little background on Highland Brewing and what to expect from the options in their taproom, here’s a brief overview, courtesy of the Hungover Diplomat:

Highland is one of the most recognizable Asheville breweries and they may have the broadest reach, in terms of distribution, of any craft brewery in Western NC (not including the recent arrivals of New Belgium, Oskar Blues and Sierra Nevada; all of which are national brands). They enjoy a well-deserved reputation for strong year-round and seasonal beers (to me, their seasonals are actually where they’ve really made their name) and they have done some really great things to promote and emphasize environmental stewardship in the region (fun fact – all of their seasonal beers are named after mountains in the area). Their current tap lineup includes the following beers (with notes on the ones that I have tried):

  1. Gaelic Ale (flagship/signature beer) – tagged as an American Amber Ale, this is a really malty, flavorful amber;
  2. Kashmir IPA – lighter, not terribly hoppy IPA (almost more like a pale ale), sharper citrus flavors;
  3. St. Terese’s Pale Ale – relatively generic, drinkable pale ale;
  4. Oatmeal Porter – well-rounded, standard porter (to me), good roasted malts, chocolate and burnt sugar/caramel (*reminder, I’m not a porter guy);
  5. Black Mocha Stout – very nice, drinkable stout, good roasted coffee aroma and flavors;
  6. Devil’s Britches Red IPA (seasonal) – maltier, heavier version of an IPA, almost tastes like an amber; and
  7. Little Hump Spring Ale (seasonal) – bright, light, fresh pale ale, great session beer, one of my favorites from Highland.

Since we won’t be arriving until June, they may have their summer seasonal, Razor Wit, available in lieu of the spring seasonals. Razor Wit is probably my favorite Highland beer (right now) – spicy, citrusy Belgian white ale, great refreshing summertime beer. Also, they have recently released an Imperial Kashmir IPA (which I haven’t tried yet) and generally have their Tasgall Ale (for you Scotch Ale fans) available in bottles.

So there you have it, Highland Brewing in a brief, amateur nutshell. Should be a fantastic spot for this event – I certainly plan to be in attendance for the beer portion of the festivities. Cheers!

Young Guys are Fast

Five guys fought the urge to fartsack, planted the VSF and got after it in Green Vegas…..

The Thang:

SSH x 30
IW x 25

Mosey to steps leading to the parking deck (adjacent to the Bi-Lo center)
South Cackalacky RR, then dbl toe touch up the steps, plank until everyone
on same level
Squats x10 at first landing
Rev Lunges x10 at second

Mosey into deck
Fast ascension up the steps to the top level
Suicides x10
Run back down – alternating between backwards run, karaoke (L and R)
At the bottom of each level we did:
Top level – 1/2 Turkish get up x10
Next level – people’s chair x30sec
Next level – merkinsx10

Run to the Hyatt courtyard
Stop for people’s chair 45sec

At the courtyard
Derkins (w/mtn climber), dips, jump ups x10ea
Werkins, dips, jump ups x10ea
Irkins, dips, jump ups x10ea
Chair press with around the world x20

Run to grass area (across from Hyatt) for Plank U very much
CCV x10 each side
Plank shoulder touch x10 IC
Swipers x5 each side

Stay put for Mary (Ladka as Q)
Dolly x20
Rosalita x20
Flutter x20
LBC x 20
Bicycle x20

Run back to the Bi-Lo Center for COT (last 100yds all out sprint)

Naked Moleskin
– Great to have 2 FNG’s out to a mid-week workout. Look forward to seeing both of you again in the gloom real soon.
– Banjo is really fast – he flew through the suicides (so much so he was accused of skipping parts of the ladder). He can probably run faster backwards than I can forwards.
– Derkins with mtn climbers = #crowdpleaser
– Looking forward to @nibbler and @sirtophamhat visiting #Legacy this weekend. #nervousanticipation
– Hump Day Happy Hour (HDHH) resumes next Wed 5/15. Be on the lookout for more details (i.e. – time/place).


Charlotte Summer GORUCK Custom Challenge

We have partnered with GORUCK to design a custom event for August 2nd, 2013 in Charlotte, NC. F3 is targeting a team of 30 brothers that will make up the next graduating class of GORUCK Tough.

What is a GORUCK Challenge

The GORUCK Challenge is a team event, never a race. Think of it as a slice of Special Operations training where – from start to finish — a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up.

This is a team event that you must complete with your F3 brothers that will take you on an overnight tour of Charlotte that will last 8-10 hrs (under promise, over deliver). By completing the event you will earn your GORUCK tough patch and allow you to participate in future events we are planning such as their Scavenger, Navigator, etc.


For the August 2013 Challenge, F3 has partnered with GORUCK for a custom, F3-specific GORUCK Challenge. What this means:

  • Time and date: Friday evening 8/2/2013 (time and location TBD).
  • GORUCK will assign an F3-specific cadre.
  • GORUCK will work with me (& others) on a custom course.
  • GORUCK will create a custom website to coordinate our participants.
  • GORUCK will provide F3 with discounted gear upon registration. We communicate this the week of 5/20
  • F3 will receive flat fee entry fees. You MUST register via PayPal with F3 to participate (see form below). Comment below once you have signed up.

Make the Hard Commitment

Buy Now to reserve your spot by 05/21/2013. We need numbers up front to secure our custom event. Entry is $90.00 (a substantial discount off the current retail price for the GRC) . Join me. Aye!

Real name
F3 name

House of PAIN!!!

15 PAX rolled out of the fart sack and ignored the unusually cold May temperatures to post at Legacy.  Do Re Mi and Stagecoach were honored to make the trek from Charlotte to lead the group.
Warmup: Short mosey to find a flat piece of grass (mission failed as we ended up on a slope).
  • SSH x 28
  • Psquat (perfect squat) x 20
  • Imperial Walker x 26
  • Perkins (perfect merkin) x 15
  • 1 legged Burpees x 5 R/L
DRM’s house of PAIN:
  • Partner up and rotate thru stations
    • Hair-burners with 45 lb. sand bags on sleds. #crowdpleaser
    • Dips
    • SSH with bricks
    • Squat thrusts with bricks
    • Russian twists with bricks
    • 1 arm KB rows
    • 2 hand KB swings
    • Kayak row with 35 lb. slosh tubes
  • Rinse and repeat
Extended Mary:
  • Dolly x 20 then hold ’em 6″
  • Flutter x 20 then hold ’em 6″
  • Plank with shoulder taps x 20
  • Cumberland County Viaducts (CCV) x 13 R/L
Jack Webb ladder up to 10 merkins/40 air presses – #secondcrowdpleaser
CORE Indian Crawl:
  • Bear crawl and plank
  • Bear crawl and squats
  • Plank walk and Stationary Lunges
  • Dragon walk and Burpees
Slow jog to find some wall:
  • People’s chair x 60 sec.
  • Wall plank (keep it as horizontal as possible) x 20 sec. – #thirdcrowdpleaser
  • Wall mountain climbers x 10
  • Rinse and repeat
  • Great to see 15 guys post this morning
  • Welcome to the 3 FNG’s – hope you enjoyed the workout and post again soon
  • YHC audibled to the wall work instead of the planned Burpee Jacobs ladder
  • We even had a Fort Mill pax, Beacon, join us today
  • There was a little, but not too much #mumblechatter today
  • Keep EH’ing your buddies to come out to F3 Greenville.
  • More CLT QIC’s are lined up for the next 7 weeks and really looking forward to bringing the #PAIN to the Greenville Pax.
  • Sign ups are going on now for the Oct. Leatherneck mud rud ( – you have 5 months to train for it
  • See One Direction or Ice Man for info on other upcoming events

Old McDaniel had a Farm!

7 PAX came out of hiding and posted in the Greenville Gloom!


Mosey up towards Main St.  Grab some wall for People’s Chair for 30 clicks on the way

Mosey up to and left turn onto Main St.

Derkins x 10 (4C)

Line up for an Indian Run down Main St. to the Peace Center.

Grab a cafe chair at the Peace Center for modified Jack Webb Pyramid to 5 and back down (Incline Merkins into the chair followed by pressing the chair overhead….1:4 ratio)

Sprint to the benches for dips x 15

Mosey to the Amphitheater

Jacob’s Ladder to 7 up the Amphitheater Tiers                                                                              (4C Merkins at the bottom with step-ups on the wall at the top)

Incline Merkins x 10  on the 1st level of the amphitheater, Derkins x 10 on the 2nd, and Incline Merkins x 10 on the 3rd.

Mosey up the stairs (two feet on each step)

Grab a chair again for Around the Worlds Left x 10, Switch-a-roo Right x 10

Going for a run

  • Down Broad St. as a tight group
  • Up McDaniel Hill (Locals know this well) with Barbara providing the Pull.
  • Pick up the tempo back to the cars


  • Slooooow Bicycles x 15
  • Flutters x 18
  • LBCs x 18



  • It is great to have some of the original PAX back in action.  The group was very MOTIVATING today!
  • T-Claps to Barbara for the pull up Old McDaniel
  • We talked about contracting/eliminating the Monday and Thursday workouts as we aim to grow deeper, not wider at this point.
  • We continue to need HC for BRR on Sept 6-7
  • MudRun in Anderson on May 18 (aiming to get a team together)
  • Warrior Dash in Huntersville, NC on June 1 (need a team for this)
  • GO Magazine planning to run an article about F3 in June issue.  Stay tuned! We will want a big posting!!!!
  • Next workout – Saturday, May 4th.  Guest Qs from NoCar.  Come represent SoCar!


Wet Wabbits

Clearly the rain scared the Swamp Rabbit PAX into fartsacking. The 5 guys who showed up got their money’s worth.

The Thang:

SSH x30
Merkins x12
IW x25

Up the hill forward, down the hill backwards, 5 sumo squats at starting line (each time) – totalling 8 reps

Modified Jacobs ladder to 7
Bear crawl up and down hill, merkins at the bottom

Reverse lunges, 5 each leg
Prison squat jumps x10
Side lunge with knee-ups, 5 each leg
Pivot squats x10 each side

Partner core
Plank high fives x10, repeato 3x
Push downs x12, repeato 3x
Arched sit ups (partner planks while holding down other person’s feet)

30yd Lateral shuffle with super burpees
Run light pole to light pole performing a super burpee at each light pole (super burpee = Burpee push-up, Mtn climber x4, star jump) x10

Out/in Merkins x9 repeato
Spider-Man merkins x5 each side
Rocking chair merkins x10 repeato

LBC x15 normal speed and x15 dbl time
Rosalita x15 normal speed and x15 dbl time
Slutter x10
Dolly x20
Bicycle x25

Naked Moleskin:

Great morning in the gloom as the rain held off, for the most part.
Bear crawl and 30yd lateral shuffle were favorites this morning.