• When: 2018-06-16
  • QIC: McLovin/Billy Bob
  • The PAX: Serena, Tin Tin, Splinter, Pink Man, Eldrick, Woody (Respect), Noonan, Zinc (Respect), Ringer, Cheesy, Special K (Respect), Kamikaze (Respect), Ball Boy, Drive By, Termite, Swabby, Selfie, OBC (Respect), McBeal, Enterprise, Robber, Cornstache, Turnpike, Neighbor (Respect), RA, Schweddy, Rivet (Respect), McLovin, Oscar (Respect), Retread (Respect), Staccato (Respect), Hightops, Seeker, Silverbullet, Cesspool, Chaser, Misfire, Fountainhead, McNugget, Heist, Biggie Smalls, Chopshop, Paperboy, Side Saddle, Billy Bob.

2018 F3 Columbia Leadership Transition

45 PAX Converged at The Brickpile on Saturday morning to take part in F3 Columbia’s peaceful transition of power. 

Conditions: 70ish and very damp (probably due to the Dreher High School irrigation sprinklers).


The Thang:


Short mosey to lower field

SSH x 20 (IC)

Imperial Walker x 15 (IC)

Squat x 15 (IC)

Merkins x 10 (IC)

Burpees x 5 (OYO)


Mosey to upper field beside Dreher and circle up

Slow Fast Merkins x 10 (IC)

LBCs x 15 (IC)

Rinse/Repeat x 3

Quick circuit of suicides x 2


Mosey to parking lot adjacent to Dreher and circle up


High Knees x 20 (IC)

Monkey Humpers x 15 (IC)

Jump Squats x 12 (OYO)

Hand Release Merkins x 10 (OYO)

Hand Release Burpees x 5 (OYO)


Partner Up

Fist Bump Merkins x 10

Iron Cross x 10

Decline Merkins x 10


Mosey around Dreher until you reach Hollywood Squares


Count off by 1 & 2

Group of 1 does box jumps x 10 while group of 2 hold low plank. Flapjack.

Group of 1 does dips x 10 while group of 2 hold six inches. Flapjack.

Introduction of Billy Bob as new Nant’an.


Billy Bob

Mosey to brickpile and grab 1 brick. Circle up at upper field due to activated irrigation system on football practice field. Plank while waiting on the six. PAX were instructed they could NOT use their fingers to grasp brick. Knuckles only workout commences.

* Curls x 10 IC
* Chest press x 10 IC
* Curl Press x 10 IC
* Squats holding brick x 10 IC
* Staggered Knerkins x 10 IC rinse/repeat
* BBS holding brick x 20 OYO
* American Hammer holding brick x 10 IC

Count off by 2s. Mosey to practice field. (At this point the irrigation looks inviting).

1s go to one sideline
2s go to other

Holding brick, Gorilla walk to midfield and lunge walk back.
Holding brick, Duck walk to midfield and lunge walk back.
Holding brick, Bear Crawl to midfield and lunge walk back.
(#crowdpleaser) YHC observed several PAX standing in the sprinklers (Robber).

Circle back up for more knuckles only brick work

* Curls x 20 IC
* Chest press x 20 IC
* Curl Press x 30 IC

Drop brick for knuckles only plank work.

High Plank, Left Arm Up, High Plank, Right Arm Up, High Plank, 5 Knerkins OYO. Rinse/Repeat

Put up bricks and mosey to shovel-flags for Nant’an MARY compliments of F’Head. *The PAX all wished that Sway had been there to lead us as well.

COT/BOM: Billy Bob


The Crazy Train begins on 6/25. Read the preblast here: https://www.f3midlands.com/columbia-sc/re-pre-blast-the-crazy-train-cometh

The Whetstone: if you are interested in a mentor/mentee relationship, please contact Robber. This will be a powerful experience for all involved. https://f3nation.com/2018/03/11/whetstone-q1-8/amp/?__twitter_impression=true

F3 Dads has started and will run through the summer. Bring out your 2.0s every Friday, 7am at Dreher High School.

Moleskin: This morning was a humbling experience for YHC. It’s an honor to take on this great responsibility.  T-Claps to McLovin, RA, Cornstache and Paperboy for their leadership, dedication and sacrifice to F3 Columbia over the past year. We are all better because of you. McLovin reminded all in attendance this morning that F3 is built upon the concept of Tentpole Leadership. Think of a circus tent. The Nant’an and his team is the tentpole. The PAX are the tent canvas, pulling the canvas out in all directions in order for F3 to cover as many men as possible. It’s the job of the tentpole to support the tent. If the tent is pulled too far in one direction, the tentpole will topple over.  The canvas must be pulled equally from all corners. One won’t work without the other.

YHC announced our new leadership team and am extremely excited to be working closely with these HIMs to continue to grow F3 in our region. We have a big tent to support.

Weaselshaker: Misfire

1st F Q: Cesspool

2nd F Q: Pinkman

3rd F Q: Huffy

It’s not a secret that our workout numbers have been shrinking. It’s also not a surprise. It’s quite common for successful organizations to plateau after experiencing rapid success.  F3 Columbia is an example of this. History has shown that if leadership doesn’t recognize this type of plateau as a danger, then death is eminent. The organization that recognizes and institutes change, typically overcomes its challenges and continues to thrive. Those that don’t, will wither and die. Fortunately, our F3 Columbia leaders have recognized this. YHC can assure you that we will overcome our challenges. We must. F3 has become so much more than a workout. F3 saves lives. It’s our duty to ensure this message is spread to all of the Sad Clowns in Columbia. We all must contribute. Sure, we will hear excuses but, as Robber so correctly stated, “When you’re ready to make changes in your life, you’ll find a way. If you’re not, you’ll find an excuse”. YHC believes there is always a way. Especially when you have a whole nation ready to support you.

See you in the Gloom. Aye!

Billy Bob