I’ve got another puzzle for you - 7 PAX showed up for a 27 degree, 16 windchill beatdown at DHS for the 6AM slot. *Although it wasn’t quite as windy as expected. The PAX: Team Mom, Doodles, Novocaine, Bison, GreenBean, Ricochet & Oompa Loompa doopa-dee-do. I’ve got another puzzle for you. You can live in happiness too. ...
Deny Yourself and Follow Me - In the gospels Jesus asked his disciples to deny themselves and follow Him. YHC asked our faithful 14 PAX (Box Checker, Potter, CIA, Zoom, Switchboard, Ricky Martin, Chain Gang, GreenBean, Big Apple, Suds, Curveball, Horny, Dubya, Rum Runner) to follow me for: The Thang: Mosey out lot, take a left ...
Pull-ups & Jump-ups - 15 brave souls posted at the 6AM slot (including Guard Dawg from the 5:30 slot!). The rain held off and the temperature was perfect at 55 degrees. The PAX: GreenBean, Sasquatch, Fireballs, Leon, Big Apple, Gopher, SnakeOil, Oompa Loompa, Guard Dawg/Team Mom/Century, Suds, Major, Rambo, Billboard, Sunshine, (Brass Monkey?- Cobains) ...
Comfortably Numb - 13? PAX studded up for Week 2 of the Iron PAX Challenge. YHC played some classic rock again and fittingly, the last song going into 43 minutes was Pink Floyd’s Comfortably Numb. SnakeOil has the Q for the 6AM Thursday Iron PAX group. Other tunes you may want to consider ...
Hot Tub Time Machine - 22 PAX followed YHC over the hills and through the woods on a steamy Saturday AM. At times it felt as if we were working out in a sauna. We welcomed one new FNG- Diablo, and had a lively discussion about the results of the Survey Monkey during coffeeteria. The ...
Field Work - 28 PAX joined me for a glorious morning of field work. Manhole was correct in predicting we would have at least 25. This is another record for Shadow! I’m honored to be a part of it. The PAX: Manhole, Scout, Rambo, Rum Runner, Fireballs, Guard Dawg, Oompa Loompa, Sunshine, Salt ...
The Merkin Mile B-Day! - AO: The Firehouse When: 7/8/20 PAX: Script Kitty, Howser, Krystal, Reuben QIC: Reuben Warm-O-Rama SSH Hillbilly Copperhead merkin Good morning All IC The Thang Merkin mile with 42 Burpees in between mile in honor of YHC’s birthday. We actually ended up doing 1.2 miles of pain! Each light post starting ...
More Layer Cake…with a side of vegetables - YHC led 17 PAX in the gloom this AM for a healthy dose of layer cake. As I shared with some, this workout was copied from a Black Widow workout (F3 Metro region) I did in Charlotte over the Christmas holiday. It was great to see Horny back out for ...
Baconfest 2.0 - Caesar’s Head, SC: 6 Brave PAX endured copious amounts of food and alcohol thanks to the hospitality of Leon. Good times were had by all. The PAX: Leon, Fireballs, Manhole, Radar, GreenBean, Suds The Thang: Friday night- drink as much beer as you can. Saturday AM- 8AM start: Q: YHC- ... Bulls on Parade! - 20 worthy PAX marched through the streets of Dunwoody. We rallied round the family with a pocket full of weinke beatdown. YHC brought some tunes, starting with some Rage Against the Machine. The PAX: Q- GreenBean, Chain Gang, Fireballs, Salt Lick, CurveBall, Rambo, Radar, Ricochet, Doodles, Dubya, Prime Time, Snake ...
More Murph - 16 PAX posted on an ideal 53 degree, slightly drizzly misty AM beatdown. The PAX (GreenBean Q) : Chaingang, Ricochet, Dubya, Dunder Mifflin, CIA, Potter, BoxChecker Manhole Q: GuardDawg, Scout, Enigma, Big Apple, Seles, Billboard, (1 more- Cobains!) The Thang: Group 1- Do a Murph (monkey bars were a bit ...
Modified Murph - In preparation for Memorial Day’s Murph Challenge (hopefully with the Alpha guys at Roswell again this year, if allowed!), YHC decided to put Shadow to the test. A brief background on Michael Murphy and explanation was divulged to the 14 pax, and we were off. A big thanks to Manhole- ...
My Stick is Better Than Bacon - In a humorous attempt to make light of social distancing, YHC encouraged our PAX to get out of bed or thus face the wrath of Yoda: However, YHC understands the fear is real and we all must do our part to stop the spread. All F3 workouts are optional and ...
More Layer Cake - …with Turkish Get Up icing- per CIA. 9 brave PAX posted this AM for a healthy serving of layer cake. The PAX: CIA, Fireballs, Chain Gang, Radar, Suds, GreenBean, SnakeOil, Salt Lick & Scout Warm Up: SSH IC x 20, Low Slow Squat IC x 20, Merkins IC x 20, ...
6 Years Later - Some people remember when they first found F3. I am not one of those people. I knew I was there for the launch of Charleston, SC, and I don’t remember much else about it except it sucked. And these dudes were smoking me. But I wanted to keep up, and ...
Fireballs is afraid of Lightning - 4 Studs posted this AM in the weak “thunderstorm” passing through Shadow. The PAX: CIA, Cardiac, GreenBean and Manhole! YHC ran into Fireballs in the stairwell coming into my office this AM and he commented that “it was lightining outside” so he fartsacked. I have to admit, I may have ...
Leon Came Back for some Layer Cake - 12 PAX received a healthy serving of layer cake from a recipe YHC gleaned at Black Widow in the Charlotte Metro region last Tuesday. It was great to see Leon back after a brief hiatus. The PAX: GreenBean, SnakeOil, CashBox, Suds, Ricochet, Leon, Salt Lick, CIA, Rambo, Radar, Doppleganger, Cardiac ...
GOAT BDay BD - QIC: Goat PAX: 29 Aflac, Switch, TBomb, Backside, Foley, Smackdown, Deadbeat, Yankee, M.I.P (FNG), Tubs, Destiny, Rooney, Squeegee, GreaseMonkey, Windex, O’Fer (FNG), Bear, WhiteClaw, Squeak, Circus, SellOut, Rusty, FreePie, DD, Doogie, SwampDonkey, OJ, Sprocket, Goat This morning we were honored to have 2 FNG’s at the wreck for a unique 0.0 ...
Missing Manhole - 6 eager lads showed up hoping for a nice beatdown. However the DHS marking lot was missing a Manhole… (and also our COT lightpole lights were out!). Fear not- YHC stepped up to Q. The PAX: GreenBean, SnakeOil, Suds, Cashbox, Hatchett, Cardiac The Thang: SSH IC x 15, and we’re ...
Fartsacker Saturday - 6 brave men took the red pill and dared to participate in a GreenBean QIC day. Suds mentioned that possibly it was just the weather. Either way- we had beautiful weather and good post workout fellowship. The PAX: Suds, Scout, CIA (Ninja style), GreenBean, Quack, Novocaine Warm-Up: SSH IC x ...
Sweat, cardiac and a quack - PAX: Cashbox, Seles, Scout, Fireball, Snake Oil, Vortex, Big apple, Billboard, Stripper, Suds, Redbird, Cardia (FNG), and Quack (FNG). QIC: Ricochet After finishing up the Jewish holidays earlier this week I had eaten way too much and was ready for some suffering. Luckily CIA needed a sub, so I was ...
Snow Skiing - 10 faithful PAX posted this AM. In celebration of the nice cool fall weather, ah… er.. that we hope to come, YHC decided to have us do some early training. The PAX: Seles, Suds, Big Apple, Vortex, Chain Gang, Saltlick, GreenBean, Fireballs, FNG-Black Sheep, Hatchet Warm-up: Toy Soldiers IC x ... 
Nature Centered - 6 lucky PAX got doused with the humid weather Saturday AM. Manhole asked YHC if I could cover for him late Friday- so the workout was a little unplanned- but nothing out of the ordinary for me. The PAX: Fireballs, Suds, CIA, Mr. Clean, Madoff, GreenBean Warm-a-Rama: SSH IC x ... Meatloaf’s Massacre - 17 PAX suffered through Week 2 of the Iron PAX Challenge. *My whole body feels like Mealoaf now. Thanks to Manhole and Sleeper for getting the 18 coupons (however, 19 were needed- thanks to Rambo for giving up his block and getting a rock from the rock pile!). The PAX: ...
An Assortment of F3 Classics - An assortment of F3 Classics AO: The Gladiator When: 02/26/2019 PAX: Sox, Freefall, Stud Finder, Mufasa, Laces, Blackbox, Kegger, Moonshine, Delicious, Postal, Shrinkage, Scrum, Tigger, Puddle Jumper, Wikka Wikka, Brownie, Spandex, Defcon 2, Renegade, Viking, Scar, Tebow, Slinky (FNG) QIC: Tebow 23 HIMs came out to enjoy a DRY beatdown ...
Circle up for a Beatdown! - Friday, February 8, 2019 PAX – Simba, Dawn, Pooh Bear, Homer, Metallark, Scrooge, Saint Jimbo, Popper, TeaParty, Tigger, Saint 2.0, Flo, Ball boy, Meat Ball, Feathers, Stickers, Splinter, Hamburgler and Sunshine Q – Sunshine Friday morning’s at the H0.0ch means no running and we achieved this today! Nineteen men took ...
Blizzard Conditions at the Creek - Perhaps I should have said “blizzard conditions at a Creek,” as there likely is a creek somewhere that had blizzard conditions, but it certainly wasn’t the Big Creek AO in Forsyth county, GA. The good news was that our disappointment over the fake news snow day was quickly replaced with enthusiasm about ...
Snowmageddon 2019 - The Firehouse Pax – Dash, Fudd 1/29/19 2 Pax braved the cold winter storm to venture into the gloom this morning. After driving through blizzard conditions we weren’t sure if we would be able to proceed with the beatdown at all….nevermind…it’s 50 degrees and no wind, rain and generally ...