Author Archive Bulldog

F3 Dads – Paintball Sat Dec 30th


I hope that you had a great Christmas. I have spoke to many of you about a paintball day this Saturday from 12-3pm at Palmetto Hills Paintball in Rock Hill, SC.

I have a private ref scheduled for our group and it should be a good chance to blast your kids on some fun courses! We have around 20 committed right now and we could easily double that. Here is some info to help you make the decision:

Location: Palmetto Hills Paintball, 1481 Anderson Road S, Rock Hill, SC 29730

Time and Date: Saturday 12/30/2017 from 12pm-3pm (get there 30 mins early to rent equipment)

Cost: $20 ish per person for rental guns, masks, air, field time etc depending on amount of paintballs you use. I usually go to Dicks and get 4000 paintballs for $55 to save money and have plenty to play. Paint is more expensive on site.

Other info: Kids are supposed to be 10 or older and you have to sign waiver. Games are high powered so no pansy kids who may cry and it will be cold and it will sting. Have them wear layers and you can always rent a protective vest if you want for $3.00

Fire away with any questions. Hard commits so far are YHC, Header, Busch, Bananas, Tackling Dummy, Spackler, Hops, Sidecar, with maybes on Horsehead and VooDoo.

Hope to see you there!




Skunkworks screamer!

21 at Skunkworks today for a bit of a mean one that got the lungs and heart rate going just a tad!


Warm up – SSH, IW etc

Light jog to the rock

20’s – 5 snatches per side, sprint, 15 manmaker merkins each side, sprint back,  repeat with 10 snatches and 10 manmakers, 15 snatches and 5 manmakers

30’s – 10 t bags, sprint, 20 jump squats, sprint back, repeat with 15 tea bags and 15 jumps squats, 20 tea bags and 10 jump squats

40’s – 15 OH press, sprint, 25 dry docks, sprint back, repeat with 20 OH presses and 20 dry dogs, 25 OH presses and 15 dry dogs

50’s – 40 x 2 handed swings, sprint, 10 diamond merkins, sprint back, repeat with 30 swings and 20 diamonds, 20 swings and 30 diamonds

100’s – 100% suicide sprints

Partner up

Louganis until partner gets back

High pulls til partner gets back

Upright row, catch, squat, press combo til partner gets back




Good crowd today with some blasts of the past. Country Livin came back from a 4 year hiatus looking buff and obviously married life is treating him well! Crotch Rocket killing the sprints looking way less than the 50 years he admitted to in COT #respect. Bananas is back in the F3 groove and he finally stopped yapping about 20 mins in! Lots of guys pushing it hard today after the snatch/manmaker combo at the top of the ticket about caused me a #Qfail. Sorry about the sound system today lads – need to get back to the Beats Pill so all of you could enjoy the 90’s anthem inspiration.

Thanks to Tulip for taking us out and for Tackling Dummy’s recap of a great weekend of F3 support for the Exceptional Foundation.

Have a great day fellas and fire away with anything I missed.







Meathead masher

The Meathead boys came out in force for a tough old workout today at Elizabeth Lane.


Quick stretch, warm up,  and disclaimer

10 snatches each arm

10 merkins

10 swings each arm

10 merkins

10 high pulls each arm

10 merkins

10 clean and press each arm

10 merkins


Repeat above exercises with 8,6,4 reps


50 sec killers

40 sec two handed swings – 10 sec tbags

30 sec two handed swings – 20 sec tbags

20 sec two handed swings – 30 sec tbags

10 sec two handed swings – 40 sec tbags


40 sec upright rows – 10 sec OH press

30 sec upright rows – 20 sec OH press

20 sec upright rows – 30 sec OH press

10 sec upright rows – 40 sec OH press


40 sec alt swings – 10 sec goblets

30 sec alt swings  – 20 sec goblets

20 sec alt swings – 30 sec goblets

10 sec alt swings – 40 sec goblets

Partner up

Alternate KB partner burpees with double snatches  up to 5.


V ups feet touch KB 8, 6, 4, 2

Louganis 2, 4, 6 , 8




Having not swung the KB’s much the last couple of weeks YHC put down on paper what appeared to be a modest workout to get back in the fold but after 8 mins this was clearly not the case. Faultine was complaining, Blazing Saddles was cursing his new 45 KB, and Horsehead had started eyeing up the flatbed of his pick up truck for where to collapse. The fellas held on and got through the “50 second killers” as well only to be met with the burpee double snatch finisher which combines all of the exercises you hate in one swoop (except for Turkish get ups!) No Regerts killed was the only one who looked like he could do those all day long…

Good group of lads and good efforts by all. Have a great day! BD


Sign up for F3 Golf

Our new Yoga Studio in SouthPark is having a 5 day for $5 special so get your wives out there! As I mentioned they have a teen athlete class Sun Oct 1st to get your kids flexible for their sports too.



Struck by the Meathead Thunder!


14 showed their mettle to swing their metal at Meathead this morning.


Warm up (Thunderstruck) – burpee for every time “thunder” is said (33 by the way)

Round one (25 secs each)
2 handed swing
Alt swing
Rest x 3

Round two
Goblet squat
Good mornings
Rest x 3

Round three
Upright rows
Overhead press
Rest x 3

Round four
Snatch – R
Snatch – L
Rest x 3

Round two
Lunge – R
Lunge – L
T bags x 3

Round three
High pulls – R
High pulls – L
Tri press x 3

10 swings
10 OH presses
10 upright rows
10 good mornings
10 diamonds x 3



With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!

Crushing it at Kevlar

18 men at Kevlar just about dodged the downpour and left better for it.


Run to cross in middle of campus
Warm up exercises.
5 burpees run a lap of church
10 burpees run a lap of church
15 burpees run a lap of church
20 burpees run a lap of church

Back up to soccer field and partner up

Exercise 1 – sprint to first tire 5 air squats sprint back and partner goes. Increase air squats to by 5 to all four tires.
Exercise 2 – sprint to first tire 10 wide arm merkins sprint back and partner goes. Increase merkins by 5. Partner waiting does plank leg lifts.
Exercise 3 – sprint to first tire 6 jump squats sprint back and partner goes. Increase by 2 each time to all four tires. Partner waiting does flutters.
Exercise 4 – backward sprint to first tire burpee and forward sprint back. Increase by 1 each time to all four tires.
Exercise 5 – suicides to all four tires and partner waiting does dollys.

Jack Webb – 1 diamond merkin x two lunges. Repeat up to 10 diamond merkins and twenty lunges.




Not a great deal of time to catch the breath today especially once the burpee lap combo kicked in. Rare sighting of TR and the orange jeep today which was a special treat. Fireman Ed was his usual chipper self, Harley complaining about the lack of fun on Fun Friday, Picasso killing it on the tire sprints, Whip and Rhapsody reminding us of how fast we used to be in the glory days. YHC did not cater the tunes to Cinco De Mayo whatsoever but Faultline was certainly loving the tunes singing along to Pearl Jam and Two Princes.
Thanks for allowing me to lead. Have a great weekend. BD

Announcements: Compass on Friday mornings ChikFilA – going through the book of Proverbs. Come on out for some “nuggets” of wisdom from King Solomon. Next week Ch 3.

Meathead Merry Go Round

12 studly gents came to Meathead for a kettlebell workout that got the muscles, heart, and lungs all a flutter.


Quick stretch

20 swings 5 curls
15 swings 10 curls
10 swings 15 curls
5 swings 20 curls

20 goblets 5 OH press
15 goblets 10 OH press
10 goblets 15 OH press
5 goblets 20 OH press

20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts

Circle of pain (40 secs exercise)

Form a circle and depending on weight of bell pax were given a specified exercise to perform for 40 secs. At end of 40 secs pax moved right performed merkins/burpees during the 30 sec rest. Heavy bell was 50Lb plus, medium 45-40LB, lighter below 40LB. Exercises below:

Heavy – tbags
Medium – high pulls
Light – lunges
Heavy – swings
Medium – snatches (double)
Light – clean and press (double)
Heavy – goblets
Medium – alt swing
Heavy – UR row
Medium – cleans
Light – Romanian one legged deadlift

Round 1 – Between each – 10 diamonds
Round 2 – Between each – 15 wide arms or 5 burpees

Dolly with KB press



Good crowd and lots of debating the music which was supposed to be from the 90’s. For some this was college and others it reminded more of high school and then for others the ride to kindergarten # RESPECT!
Brown asked for some cardio KB’s today and there was a lot of heavy breathing and sweat stained sleeveless going on some hopefully mission accomplished. Good seeing Scratch N Win back out although he looked very peekish and didn’t say a lot and was as the guy next to him in the circle I was awaiting a merlot spillage.
YHC helped the tall guys out today especially Freedom, Tackling Dummy, and Hoover in the option of merkins over burpees for anyone over 6 feet. It seemed like several others were very generous with there height estimations or they were just #smoked.
Thanks for the lead.

Too Much brown for Brown!

Perfect morning for swinging the bell with some 90’s tunes wafting over the airwaves…

40 swings 10 push-ups
30 swings 20 push-ups
20 swings 30 push-ups
10 swings 40 push-ups

40 teabags 10 high pulls
30 teabags 20 high pulls
20 teabags 30 high pulls
10 teabags 40 high pulls

Two minute round:

Two handed:
30 secs – upright rows
30 secs – goblet squats
30 secs – overhead press
30 secs – combo of all three
Repeat x 3

Two min and 30 sec round:

One handed:
30 sec snatch right
30 sec snatch left
30 sec rack right
30 sec rack left
30 sec alternating swings
Repeat x 3

Abs and Arms
Louganis x 10
Curls x 10
Russian twists x 10
Repeat x 4


The men of Meathead may have met their match today in a pretty grueling workout. It was too much for one individual named Brown who struggled from the start and switched from a 50 lb bell down to a 35 lb bell and finally back to his car before the clock struck 6 am. Apparently “nature called” but there were several questioning his manhood as the wheels screeched out of Elizabeth Lane!
There wasn’t much standing around today and we hit it early and hard with the swing/merkin combo that got the grunts going early. YHC threatened to repeat exercises should KB’s hit the ground so the forearms were raging trying to keep the KB’s moving.
Nice job by all. Thanks for allowing me to lead!


Friday – Third F Compass group meets at Arboretum Chick Fil A – 6:30am. Going through Lent study at

Wednesday – Third F new study at 11:45am at Le Peep in Arboretum going through the book of John. Starts next week.

Slippery bells at Skunkworks

Quite the crowd showed up at Skunkworks today for a misty beatdown that got the heart a pumping.


SSH x 10
IW x 10
Merkins x 15
Low not so slow squat x 10
Swing until Bananas gets his smaller bell.

To the track:
2 single arm swings/2 high pulls/2 racks/2 overhead presses. Run a lap and repeat each arm with sets of 3, 4 and 5 with lap between.

To the soccer field:
Round 1
20 swings sprint 20 merkins sprint back
30 swings sprint 30 merkins sprint back
40 swings sprint 40 merkins spring back

Round 2
10 snatches (5 each arm) sprint 10 dry dogs
20 snatches (10 each arm) sprint 20 dry dogs
30 snatches (15 each arm) sprint 30 dry dogs

Round 3
10 goblet squats sprint 10 sister mary catherines sprint back
Repeat 20 and 20
Repeat 30 and 30

Round 4
10 Louganis sprint 10 rock hoppers
Repeat with 15 and 20

Round 5
10 overhead presses sprint and 10 burpees
15 overhead presses sprint and 5 burpees
20 overhead presses spring and 0 burpees

Circle up
KB merkins and rock hoppers up to 5 merkins and 20 rock hoppers


What a crew this morning! Lots of congratulations going around about the big Clemson win with Fireman Ed and Busch leading the charge.They just kept on coming and with a final tally of 30 pax it was a good group but not too much time to chit chat with the speedy low slow squat and me wanting to get to the meat and potatoes. After speaking with Bananas yesterday the plan was to get the heart and the lungs going while working on strength. Hoover said his heart was about to burst during round 4 so I guess mission accomplished. Brown hates the running and his quick exit this morning was hopefully a work related issue and not him coughing up a lung. Other highlights: Freedom getting out in front, Header’s new Simba look, Lex Luthor keeping the Go Ruck dream alive, Good Hands and his pitiful dry dogs, someone complaining about slippery bells…
Its a good time to get back in the saddle and stay consistent. I know I need it and its lads like you that make me wake up at unearthly hours to get healthy, have a laugh, and forge friendships that makes the sacrifice well worth it. Thanks for allowing me to lead. BD

Don’t Q what you can’t do!

How many times I have I said that to a over zealous Q during a workout!


Warm up (obviously not much of one)
SSH x 15
IW x 15

Squats x 20 secs
Merkins x 20 secs
Parker Peters x 20 secs
Repeat set 4 times

Run to bottom of hill and partner up
100 diamond merkins combined as partner sprints hill
100 jump squats combined as partner sprints hill
100 manmakers combined as partner sprints hill

Jog back to soccer field and keep same partner
Inside grip tire merkins as partner sprints (repeat x 2)
Tri dips on tire as partner sprints (repeat x 2)
Dry dogs on tire as partner sprints (repeat x 2)
Overhead squat as partner sprints (repeat x 2)

Track work
2 burpees and run lap
4 burpees and run lap
6 burpees and run lap
8 burpees and run lap
10 burpees and run lap

Jack Webb
Diamond merkins and LBC combo up to 10 and 40 respectively


17 able bodied men descended upon Kevlar this morning to find Tiger Rag and Horsehead swinging their bells to the tunes of NSync. It reminded me of an awkward morning with Header back in my younger days when we swung away to the Eternal Flame…
After getting texts from Spackler last night saying how he had “burned way more calories at Orange Theory than any F3 workout” the goal was to get going quickly today limiting the warm up time and getting the heart rate racing. So after an abbreviated SSH and IW combo the clock was out to get to the merkins/squats/parker peter combos. During the second round of air squats that’s when the lightning bolt hit and all went to absolute pot. The back went, the legs tingled, and the plan was out the window. Guys were trying to Q-Jack for my own well being but as Winston Churchill once said “never, never, never give up!” Now I gave up working out but felt that the men of Kevlar needed guidance and direction and a fine playlist to get them motivated. I have no idea as to whether it was a decent workout but I do remember Alf whining after his 6h or 7th lap that “this wasn’t fun Friday anymore”.
Hope you got something out of it today. Thank you to Tackling Dummy for taking us out today. Have a good weekend lads!

Smelling Skunky?

20 rose on this fine morn to enjoy the fall morning chill and embrace some of the cool wet dew that had fallen upon Christ Covenant.


SSH x 10
IW x 10
Merkin x 10
Dry docks x 10

Run lap
20 upright rows
Run lap
20 goblet squats
Run lap
20 OH press
Run lap

Soccer field

35 sec swings
Merkins on cones 2/4/6/8/10

35 sec t bags
Jump squats on cones 2/4/6/8/10

35 sec clean and presses
Dry docks on cones 2/4/6/8/10

35 sec Louganis
Freddie Mercury on cones 2/4/6/8/10

35 sec Good Mornings
Burpees on cones 1/2/3/4/5


KB diamond merkins and 2 lawnmowers for each merkin. Up to 7 and 14



Got the nod from Harley yesterday afternoon that today was my Q so threw together s quick workout that would work the whole body. It was a good crowd of 20 even with the BRR coming up this weekend and some new faces too. It’s been a while since we got wet and muddy so we hit the soccer field and left smelling Skunky. Thanks for allowing me to lead and great effort by all.
As I mentioned in COT this is a great time to get involved in a ThirdF group. Myself, Stone Cold, Witch DR and others meet on Fridays at Chick Fil A Arbo right after the workout and would be more than happy to see new guys come out. We are going through the book of James and all are welcome.
Cheers, BD