666 Plus

Thanks Kielbasa for the opportunity to Q, especially the reminder a few days before. You have been doing an amazing job as site Q and it is greatly appreciated by the PAX. The crazy gifs you find in the eastern European dark web are always a classic!

The PAX gathered, we saw the Site Q coming in hot, planted the flag, and we were off.

As YHC set up, Kielbasa led coordinated warmups, especially the SSHs. May be its me, but seems like the count does not match the actions…hey its early and its like the lips are not matching up on the actors.

So after that, the main course was served.

6 minute stations, 3 exercises per station, 15 reps per exercise, 6 stations, 20 seconds rests….that’s like 2 minutes of rest!!

R1 – Merkins, Jump Squats, Freddie Mercuries
R2 – CDD, Bomjack, Dying Cockroach
R3 – Block Curl, 50# KB Swing, Box Cutters
R4 – Pull Ups, Bar Hang, Smurf Jack
R5 – Bear crawl to curb and back, KB shoulder press, V-Up
R6 – Burpees, run down hill, burpees, run backwards up hill, burpees

By that time there was encouragement to finish, discussion of naps, and a great start to Friday.


Close out prayers.

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Repeating Til We Get It Right- Groundhog Day Style

It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!


During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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Looking like roosters at The Coop

The night prior, the kids were giddy with school closure glee. The anticipation of snow, whether it would accumulate or not, had us PAX feeling like little kids the night before Christmas. Would I be able to make it? Who else will show? I do not want to let my brothers down, so I will set the alarm and brave what lies ahead. These are all thoughts that we have each and everyday. What is it that keeps us coming back? That may be different for each and everyone of us, but I do not it does involve the brotherhood and the bonds we form in the gloom. How do we form those bonds? Is it by all three F’s…yes, but I think it has to do with pushing yourself and getting the satisfaction of seeing you can still do “it”, but even more so, it is seeing your brothers go through the same challenges. You know what your brothers are going through, there is a shared understanding, which is what gives us all common ground no matter your background, upbringing, challenges that are currently in your path, we know that when we are they together, pushing one another, we all get better together.

16 of us were there mulling around, some taking the BEYOND pill, others thinking that they were making an “easy” choice maybe, were in for pushing themselves with either decision, to push themselves on this snow day.

7 of us took off for a dynamic warmup of mosey, high knees, butt kickers, lunges with a twist, and a COP. When the main dish was revealed, we knew it would be tough, we knew it may not be fun, but we did know we would need to push each other.

Main course. The Michigan.

10 x 100 yard dash – Then 10 reps each of Merkins, Squats, Dying Cockroach
9 x 90 yard dash – Then 9 reps each of Merkins, Squats, Dying Cockroach
8 x 80 yard dash – Then 8 reps each of Merkins, Squats, Dying Cockroach
***** progress to the end in the same sequence
1 x 10 yard dash – Then 1 rep each of Merkins, Squats, Dying Cockroach

That was a fun, hope you all enjoyed it!

Mosey to COT.

Close out with prayers.

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks


Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Footloose – Balmy weather

What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

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Ramp up at the Varsity

It was a great day in the gloom as the temperatures were perfect (low 40s) and the company was great!  There is something special about leading a pax of 20 or more but I most savor the opportunity to lead just a few guys and start to learn what is going on in their lives and to engage throughout the work out.  It was a privilege to lead the group today especially since my 2.0 was within the pax.

The message had to do with looking back on the year and to look at the opportunities for the areas of life where you can focus on improving in 2018.  For me I’ve had a few lessons.

  • 2 years ago I found a Whetstone partner and he is an amazing support for me through my life.  Every man needs a man to help sharpen them.
  • The root of many of my issues in my marriage and parenting is often my own selfishness and lack of presence.  I need to be more present with my family when I’m with them.
  • I need more than I used to to in order to be nourished in the Bible.  I need a group to hold me accountable

The Thang!

First a round of stretching

Warm up – exercise and run around the circle (SSH, Hillbilly Walkers, Emperial Walkers,  Merkins,  plank, mountain climbers)

Mosey to the High school wall

– Wall sits 1 min wall sit

– 15/10/5mule kicks/ planks 10 count down the line

– Peter Parker’s on the Wall

–  5/3/2 hand stands/ plank

3 min of Mary

Band parking lot

– suicides

–  20 yard plate push relay / 50+ yards

–  Leap frog/ elbow plank

–  Bear crawl, crab walk, lunge walk alternate every 10 yards

Aye!  Merry Christmas to all!


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A different kind of Dora

Perfect weather for the Gloom today, 43 degrees and foggy at Walter Elisha Park.

Quick Disclaimer and of we went.

The Thang

Mosey up the Hill
20 x SSH (IC)
10 x Slow Merkins (IC)

Butt Kickers Down the Hill
15 x IW (IC)
10 x Windmills (IC)

High Knees Up the Hill
15 x Squats (IC)
15 x Mountain Climbers (IC)

Mosey back down the hill
At The bottom, Karaoke Left, then Karoake Right.

Mosey to the first Drill Bit
10 X Peter Parkers
10 x Parker Peters

Mosey to the playground For Dora 1,2,3
Partner up one partner runs to path and back while one does the exercise.
100 Pullups
200 Sumo Squats
300 Dying Cockroaches

Drill Bit work with 10 Merkins, 15 Squats, 20 LBC’s with Indian Run Between each.
Finished with 5 minutes of Mary/Q school as each PAX called out an exercise IC.


Announcements – Joe Davis Run, Christmas EVE EVE Convergence this Saturday – Clave Boss 5k/10k at 0600, Regular workouts at 0700.

Prayers – Lonely and depressed during this time of year, those battling cancer and other diseases.

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Friday JamFest at Varsity

5 PAX braved the driving rain and blistering temps to post this morning at the Varsity. Actually, the weather was perfect. Because it’s Friday, we played some music to celebrate the week coming to a close.


  • Mosey around the parking lot
  • 32 4 count side straddle hops
  • 12 4 count merkins
  • 15 4 count windmills
  • 20 Moroccan night clubs
  • 10 4 count forward arm circles
  • 10 4 count backward arm circles

The Thing

  • Mosey to the pull up bars
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit


Mosey to the awning next to school

  • 20 steps each leg
  • 20 LBCs

Here’s the (not so) fun part….

Played the song “Roxanne” by The Police

  • Side straddle hops the entire song…
  • 1 burpee every time the word “Roxanne” or “red light” is said (this is a lot of burpees)

Played the song “Thunderstruck” by AC/DC (thanks to DixieChicken for the inspiration on this one)

  • Plank the entire song…
  • 1 merkin every time the word “Thunder” is said (this is a lot of merkins)

Next comes a potpourri of various excercises

  • 20 flutters
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 LBCs
  • 20 V-ups
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 flutters
  • 5 burpees OYO
  • Captain Thors to 5×20

Mosey back to COT


  • Christmas Convergence
  • Joe Davis Run


  • praise for PAX posting in the rain
  • prayers for Crawdaddy’s family
  • prayers for Vuvuzela’s dad

Thanks for the opportunity, Kielbasa!

– Ginsu

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Election Day – Do you know about Pennies for Progress???

Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….

COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.

288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??

434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..

We repeated those two again.

Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.

Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.

Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes  of Mary.

Mossy to COT

Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.

Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….

Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.

Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.

Peace out – Trucker


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No running

We had fun this past Friday at The Varsity focusing on some burst training, different style pull-ups and burpees, a little mania, and talking about thoughts on Victory. After another day of illness, I hung in there and appreciated the grace from my fellow PAX who joined me. Everyone gave excellent effort for a different style F3 workout.

Disclosure mentioned, No FNGs.

Topic of the Month: Victory; Reminder to read and study the wonderful PDF from your newsletter!


A wee bit of running, bunny hops, figure 8s (can’t ever remember the F3 name for this), 1 sprint

20 each person’s name straddle hops 

12 Ab Vigodas

10 Merkins

15 Arm circles each way (large and small)

15 Parker Peters

15 Low slow squats

4 Rolling Crucifix

The Thang:

Burst Training:

60 secs each of:

High Knees

Crossover jumps

Targeted 15 sec rest

30 secs each of:

Single leg hops (left) over a small cone

Single leg hops (right) over a small cone

2 Side to side hop overs over a small cone then into a big X-cross

Targeted 15 sec rest

60 secs each of:

2 foot front to back hops

Fast! and “clean” SSHs

Jump high burpees

Targeted 30 sec rest

60 secs each of:

Suicides for all the cones on ground for each PAX

3 Turkish getups; on fourth one sprint to the last cone and do 7 Peter Parkers each side and jog back to first cone

Back to Front Hops (over a line)

Targeted 15 secs rest

30 secs of:

High Jump squats

Squat jacks

Shuffle Burpees

1 minute rest

Mosey to Pull-up Bar area:

Pullups and Burpees:

A few randomly picked PAX got to pick a number between 1-15 and then a number between 1-7.  So, yes, if you did not come to this workout, then you will experience some of the others in the future from me! Ones selected without knowing ahead of time were:

(All were Max OYO)

Round 1: L sit bicep holds (and pull-up if you can), then One-arm burped

Round 2: Switch grip pull-ups, then Squat thrust burpees

Round 3: Headbanger pull-ups, then Donkey kick burpees

Mosey to COT area:

5 Minutes of Straight Up’s version of “Hysteria”:

30 secs  of Mountain Climbers

20 secs of Side Kick-thru

10 seconds of Squats kicks

10 seconds of rest

20 secs of Mountain Climbers

30 secs Side Kick-thru

20 secs of Squats kicks

20 secs rest

10 secs of Mountain Climbers

10 secs Side Kick-thru

30 secs of Squat kicks

30 secs rest

Then 20 secs of each:

Mountain Climbers

Side Kick-thru

Squat Kicks


Victory comments


Prayers: especially for the young boys/girls in Ft Mill dealing with bullying, stereotypes, and other stressors.

Kielbasa: Thank you so much for allowing me the opportunity to lead these fine men!  Until next time!

– Straight Up out

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