A little “Around the World” summer vacation!

    When: 06/19/2018

    Where: The Firehouse

    The Pax: Dash, Skynyrd, Beans, Fudd

    QIC: Dash

YHC knew we would be a little short on particants today with all the PAX out on vacation. Not one to let the guys endure the envy of someone else’s pleasures, I immediately put together a summer trip they would not soon forget!

Time to mosey!

a short trip to the center of what would soon be considered “the world”

Warm O Rama

15 each IC


Copper Head Squats


Weed Pickers

Mosey back to the truck to retrieve a girlfriend for our mini summer vacation!


The Thang

with the GFs on our shoulders(rucking) we made our way to the lower parking lot (AKA: The World) we stopped at each bioretention extension for a variety of exercises.

First lap around the world we did the following exercises, alternating between legs and upper body with sets of 10.



Clean and Jerk


the second lap we did the following exercises in sets of 10.

Bent Upright Rows


Kettle Swings

Calf Raises

Back to the truck to deposit the GFs for a quick Mary, man did I feel like I was walking on air!


Mary-each PAX got to choose

Freddie Mercury (Dash)

LBC (Skynyrd)

Swimmers (Beans)

Box Cutters (Fudd)

Big Boy Sit-ups to run the time out!





-Upcoming event at Cheekys

Prayers requsts

-prayers for travelling PAX this summer

-prayers for summer football practices, that the players would not overheat



    When: 06/19/2018

    Where: The Rubicon

    The Pax: Lumberg, Special K, Kruger, Devito, Pit Stop, Waffles, Amoeba, Water Boy, Nacho Libre, Pellets, Zohan, and Lowe's

    QIC: Nacho Libre

YHC was so excited about the Launch of the Gladiator this morning he set his alarm early and was ready to head out of door at 5:05 to make his way down to ERP.  As I was getting ready I remembered a few weeks ago that I stole Devito’s Q and thought let me double check the Rubicon Q sheet to make sure I’m not Q’ing today.  Well as it turns out it was a good thing to check because I was on Q.  So heading over to the Rubicon I had plenty of time to come up with a beatdown.

As I get out of the car I noticed Carolina Panther Tag and I knew he must not be from around here in Falcons Country.  Luckily Cookie wasn’t there as we know he’s not a big fan of the Panthers.  The Pax welcomed Amoeba from Lake Norman and we we were off.

Warmup – Mosey towards the Children of the Corn.  The pax stopped twice waiting for the 6.  First stop Merkins for the 6, next stop Squats for the 6.  As we arrived at the children of the corn lunges for 6.  Circle up and 12 SSH’s, 12 Imperial Walkers.

The Thang – Mosey to the back side to the Rec Center as the Pax people’s chair for the 6.   Once the 6 was in 1.5 laps around the track for  an indian run.

After the Indian run a quick mosey to the little known play ground on the backside of two of the baseball fields.   As we got here partnered up for a DORA.  100 Swerkins, 200 Lunges, and 300 Flutter kicks.  Off partner runs to the 2nd foul pole.

Closing out we mosey back to the upper parking lot for a 1 to 5 Burpee/Merkin at each divider.  Think suicides but don’t go back to the start.  So 1 Burpee/5 Merkins at the first divider, 2 Burpees/10 Merkins at the second divider… and so on.  The pax made it to the 5th divider and ran out of time.  Expect Devito he was on his way to number 6.

COT: Welcome Pit Stops 2.0 Waffles! YHC was a little worried that we were going to leave him behind.  Then during the DORA he passed me and I knew he was going to be okay.  Praise for the launch at ERP!  30 Pax!  Praise for Stay Puff and his Baptism.  My M is in El Salvador prayers for her safety.  Prayers for Lowes and his neck injury.  Which didn’t keep him form posting this morning!

A case of the Mondays. Theme-Sharing is caring.

    When: 06/18/2018

    Where: The Hooch

    The Pax: Sunshine, Jimbo, Vic, Saint20, Piggy, Sneakers, Moonshine

    QIC: Flo


Sorry…report is a day late.

8 PAX decided to take the #drp and come out to the hooch for some hooch fun.  YHC was honored to lead this motley crew on a dash around the Johns Creek area.

Here’s what went down:

Mosey lap with high knees and buttkickers thrown in for “fun”.  Circled up, disclaimed, and warmed up with some SSHs and leg swings.

Long mosey over to the path that goes down Old Alabama.  Indian run.  Once the Indian gets to the front of the tribe he calls an exercise of his choosing.  Everyone got a chance to shine.

Then…we moseyed over to the Chapel hill for some Super 24s.

We started with 24 reps of Merkins, Squats and LBCs.  Collected the six and ran to the top of the hill for 21 Merkins, Squats, and LBCs.  We went back and forth decreasing our rep count by three all the way down.

Mosey back to the flag…taking breaks with lunge walks, side lunge walks, and other side lunge walks.

Finished with round robin of Mary.   Again, everyone got a turn.  Cockroaches died, gas got pumped, LBC got reversed, tomahawks got chopped…etc.

COT: Prayed for traveling PAX, for work situations, and some family stuff too.

Moleskin: Pick up soccer in Flo’s n’hood Wed night at 7pm.  Basically at the B0.0.shwood location.





Duped by @Chelsea // Deck of Death

    When: 06/18/2018

    Where: The Wreck

    The Pax: Aflac, Bear, Chelsea, Goat, Crablegs, Jackalope, Bayside, Cornhole, Virginia Slim, Switch, Zima, Booter, Circus, Ariel, Hattrick, Doogie.

    QIC: Thumper

Prelude – (for your enjoyment)

Last night Virginia Slim set his alarm and thought to himself “self, there is another strong PAX leading tomorrow. None of those scrawny but spry guys that think they run the place (pun intended). Chelsea is man’s man.”

5am rolled around and that great Celine Dion single rang through his alarm as usual. He just knew his day was off to a great start. He hopped into some other magnolia walker’s car (apparently they are only allowed to leave the neighborhood with chaperones) and headed to The Wreck.

He mentally noted Chelsea’s prompt arrival and all was well in the world. Chelsea mentioned something about a Thumper Q, but Slim assumed it was a reference to a future beatdown (one which he would cleverly avoid). He heard some other murmuring about Thumper and panic began to set in. Could it be? Did Slim really just get duped into posting to a Thumper Q?!

Just then, off in the distance, Slim spotted a flashing bicycle light. He knew there was only one Pax that rode in that much style. Slim wondered if he could feign injury or just slip away, but it was useless, run he must.

The Thang

16 pax showed unknowingly for a Thumper Q.
Started with a one mile warm up mosey the longish way to the field.
Deck of Death was the dish du jour. Hearts were burpees, spades were jump squats, clubs were big boy sit-ups, and diamonds were merkins. In the unfortunate event of a joker – we did five burpees, ran once around the field, and did another set of burpees. We ended three cards short of completing the whole deck (Q of diamonds, 2 of spades, and 8 of hearts). Grand totals for today were 117 burpees, 93 Merkins, 103 squat jumps, and 105 big boy sit-ups.

Mosey back to the flag for a bit of round robin Mary.

Announcement: Gladiator kick-off at East Roswell Park tomorrow at 0530.

Prayer for Goat’s rib and Chelsea’s home disasters
-Chelsea, I mean @Thumper

Good morning for a beatdown

    When: 06/16/2018

    Where: The Widowmaker

    The Pax: Saban, Locksmith, Special K, Zohan, Cookie, Pebbles, Lowes, Saint2O

    QIC: Saint2O

After the 3.6 mile Ruck, YHC was ready to lead the PAX for some fun around the Widowmaker. We had a great group show up, and YHC was glad to see all the smiling faces ready to go.

Mosey to the culdesac on Webb Rd, and do the following IC:

The Thang:
Tortoise and Hare run – partner up and one partner starts running while the other does 3 burpees then sprints to catch up with the partner, who then stops to do 3 burpees, and so on. Did this all the way to the top of the Widowmaker.
Then mosey down to the bottom of the hill, 5 burpees, backwards run up to the manhole near the middle of the hill, 5 burpees, then regular run up to the top of the hill, 5 more burpees.
Mosey to the next parking lot for some DB Drills along the parking lines. Then at the end, did first half of the mucho chesto: 10 each of the following types of merkins: regular, wide, diamond, stagger left, stagger right.
Then DB Drills back along the parking lines to where we started. Then we had to finish the other half of the mucho chesto.
Next mosey back past the Widowmaker (give it a wave), and on to the soccer field for a Cooper: start with 10 burpees, 10 squats, 10 merkins, then run a lap around the field, 9 reps of each, and repeat, going down by 1 rep each time. We called it at 6 reps, as most of the PAX were well smoked by then (including YHC).
Up to the bathroom building for a well deserved water break at the fountain. Then partner up for some BTTW while the partner does Al Gore for 1 minute. Two sets of this for each partner.
Time was running short, so we moseyed back to the flag.
Turns out we totaled up aout 2.6 miles, good work, all!

6-inches for the 6
Flutter kicks

Lowes is collecting Oreos for the troops (Operation Oreo)
Need some signups on the Widowmaker Q-sheet (also for the ruck, check with Dosido)
Prayers for those with injuries
Thanks for all the good things we have

Recovery drinks in the culdesac in Lowes new truck with a hidden cooler (very sneaky, but super handy) was fun, thanks!


Pre-Blast for the week of 6/18

    When: 06/18/2018

    Where: Cherokee County

    The Pax: All Cherokee County

    QIC: Babyface

Last week was…not out best week with backblasts, VQ no shows, and apparently leaving droppings(WHAT?)  We did have a solid showing for posts with 169, and that’s with many out of town. Let’s show other nearby regions the full power of the Cherokee region by putting it all together.


Run down of the Beatdowns:

  • Monday: 5:30 am
    • The Kodiak  (Creekview HS)→ Q: Floppy
    • The Hurt Locker (Veterans Park)→ Q: Bloodhound
    • The Clinic (Downtown Woodstock) → Q: Spaceballs
  • Tuesday: 5:30 am
    • The Paragon (Dean Rusk MS) → Q: Do-si-do
    • Cheetah (Holly Springs ES) → Q: Pappa John
  • Wednesday: 5:30 am
    • The Kodiak (Creekview HS)→ Q: Misty
    • The Playground (Avery ES) → Q: The Mole
    • The Clinic (Downtown Woodstock) → Q: Babyface
  • Thursday: 5:30 am
    • The Paragon (Dean Rusk MS) → Q: Homeboy
    • Stoneclad Sequoyah Park)→ Q: Cricket
  • Friday: 5:30 am
    • Crossroads (Avery ES) → Q: Misty
    • 3rd F @ the Barn →  Q: Homeboy → Men’s discussion group. 5:30-6:30 am
    • 2nd F → Lunch @ Chipotle @ Canton Marketplace (unless otherwise specified) & Moes in Woodstock (if you have a less sophisticated pallet)
    • NIGHT RUCK: 6:00 – 8:00 pm: Bloodhound → Meet behind the Veteran’s Services bldg.  Finishing up at The Greenline Brewery. (Approx 5 Mile Ruck)
  • Saturday:
    • The Hurt Locker (Veterans Park):
      • PreRuck/Run: 6:00 am
      • Beatdown: 7:00 am → Q:
      • 2.0 Beatdown: 8:10 – 8:40 am → Q:Babyface (unless someone else wants it)
    • Del Fuego Mountain Biking (Rope Mill) : 6:30 am – 8 am
      • Q: Spaceballs


Other News and events:



Upcoming F3 Dads events:


Final thoughts:

As it is Father’s day, it’s only fitting to give a shoutout to all the dads.  Whether you are a new dad, old dad (Respect), yet to be dad, or the not so traditional dad, I thank you for being the men you are, everyday.  As a dad myself, I know I am never going to be up for dad of the year. I have plenty of shortcomings as a dad, I yell at times, I get frustrated at times, I feel like I do not spend enough quality time with my kids, and the list probably goes on for much longer than I know.  But everyday is a new day to do better than the day before. To work harder at being a better version of myself. To be the version of myself that my kids deserve.

That opportunity starts for each of us at 5:30 am, in the heat and in the freezing cold.  We push and challenge ourselves and each other daily. We feel physically stronger through all of our hard work, but as we all have learned, and the sadclowns of Cherokee county will soon find out, we are not getting better only for ourselves.  We are stronger for our 2.0’s and our M’s. We are constantly building better versions of ourselves which will trickle down to the next generation. It is our example that teaches our kids how to act and what is important. Them witnessing our dedication to our health and our community is the way that we pass on these attributes.  Kids learn more by watching what we do, they don’t really care about what we say. Us taking our DRP, and working to be the best version of ourselves, even when conditions suck, shows our kids our dedication not just to F3, but to them, whether they truly know it or not.

So, gentlemen, I raise my glass to you today.  Thank you for being the men you are.

You got questions, I’ll get answers.  Send them here: F3Cherokee@gmail.com


Lucky 6-16

    When: 06/16/2018

    Where: Shadow

    The Pax: BiBo, Leon, Oars, Fist Founder, Fireballs, Scout, Madoff, Seles

    QIC: Seles

On a humid June morning, eight brave souls gathered to experience another Seles beatdown.

The Thang

16 Mary Katherines, 8 Stone Mountains, 16 Side Straddle Hops, 8 Peter Parkers, 16 Imperial Walkers, 8 Merkins i.c. Rinse & Repeat

Low Dolly: 6 sets of 16 i.c.

Cherokee run to North Atlanta Church with 5 merkins off the back

Climb the Hill: Warrior Lunges (16), Broad Jumps (8), Inch Worms (8), Crab Walk (16), Bear Crawl (16) repeat until reaching the top.

Heels-to-Heaven: 6 sets of 16 i.c.

Cherokee run back to Platform of Pain at the school with 5 merkins off the back

Dying Cockroaches: 6 sets of 16 i.c.

5-4-3-2-1 Burpees with run in-between at side parking lot

Grateful Dead

LBCs: 3 sets of 16 i.c.

COT (Madoff took us out)

The Zoo Back Blast for Saturday

    When: 06/16/2018

    Where: The Zoo

    The Pax: IKEA, Snowden, Swiper, Bullwinkle

    QIC: Olaf, The Body

Warm Up:

Mosey down the baseball fields for the warm ups.

SSH x10, Cotton Pickers x10, SunGods x12

Mosey around to the baseball field to the big hill for the Thang.

The Thang:

YHC hates hills so we did those first to get them out of the way.

The first routine was Jacobs ladder with ascending burpees at the top of the hill. Started at 1 burpee and finished at 7 burpees.

Second routine was Lazy DORA as follows: 100 Merkins/Planks ; 200 LBC’s/6” Leg Raises ; 300 Squats/Air Chairs.

Third routine was the Gross, a 12 sets of 12 reps of 12 different exercises routine. We found a pavilion with tables to help us complete the various exercises. As we got started Snowden pulled and Elvis and left the building, but returned just in time to complete the last two sets. Here’s the list of exercises: Merkin, LBC’s, Lunges, Mtn. Climbers, Dips, BB Sit Ups, Predator Squats, Peter Parkers, Incline Merkin, Reverse LBC’s, Lt. Dans IC, Hillbilly.

That summed it up for Olaf at Q. Next we passed off the Q to The Body for the second half.

We moseyed down the stairs to the coupon pile to select a rock. We lined up on the curb followed The Body’s lead. First we did the exercise on his count, then we ran to the end of the sidewalk and back. Rinse and repeat. Here’s the details. X15 curls then run, x15 overhead press then run, x15 skull crushers then run, x15 rows then run, x15 alternating overhead press IC then run, x15 arm raises then run.

Time was up so we headed back towards the flag with a Scout Run. Front runner sprinted as far as he could go, then jogged back to send the next scout ahead for a look. As we got closer we lined up for a AYG sprint to the flag for the last 50 yards.


Now that we are back at the flag, we closed out the work out with x15 Freddy Mercurys and 100 Balboas.


Prayers for Bullwinkles friend with brain tumor surgery. Another prayer for Snowden’s company buyout to go smoothly as he is purchasing a new home this summer. Announced the 2nd F gathering scheduled for Thursday, 6/28, at Cheeky’s in the Collection.

The Wall

    When: 06/15/2018

    Where: The Wreck

    The Pax: Zima, Jackelope, Sell-Out, Slim, Ariel, Mad Dog, Double D, Doogie, Thumper, Rooney, Crack, Cornhole, Crab Legs, Squeegee, Bronco, Aflac, GOAT, Sprocket, Loopy (FNG), Grease Monkey, I-Beam

    QIC: Grease Monkey

Making good on a promise on no more moseying YHC put some thought into a one location beatdown. And here’s what we came up with.

At 0530 we moseyed toward the school (we had to at least get there and it would have taken too long to crab walk). We stopped along the way for a quick warmup: Side Straddle Hops, Sun Gods (which apparently are not intended to exercise YOUR MOUTH), Cotton Pickers, Imperial Walkers and Mountain Climbers. Then we continued our short mosey to The Wall.

We kicked off (literally) our wall work with some Donkey Kick-Offs. 3 rounds of 10, holding the last rep on the wall for about 10 seconds.

The Thang (kind of):

Without a formal name for this nonsense we did a sort of mini wall Murph: 10 handstand merkins, 20 LBCs, 30 Squats x 5 rounds.

Finishing much sooner than I anticipated we then experimented with some all new Wreck exercises. Three rounds of each (10/15/20) in cadence:

Chicken Peckers: Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder.

Dirty Hookups: Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

Hip Slappers: Hands on the ground facing the wall, feet on the wall, six off the ground. Raise one hand and slap same side hip while balancing on other hand then do opposite side.

With more time to go we lined up for some Wall of Fire. PAX got into the Peoples Chair position along the wall while those on opposite ends of the line started with 10 Derkins on the wall moving to the right/left when done until all had completed one set. Rinsed and Repeated but PAX planked in Durkin position while 10 Big Boys Situps were done by each PAX.

We started our mosey back to the flag but took another detour at the baseball field for another edition of Musical Monkey. Brass Monkey was the song. Monkey = Burpee. SSHs in between. This was the beginning of the end for YHC. A SLOW mosey back to the flag to join the PAX for nearly 5 minutes’ worth of Mary.


We welcomed our newest FNG, Loopy. Congrats to AFLAC for 22 years of marriage. And I believe there was a mentioned answered/unspoken prayers. I think I was a little loopy myself at this point so I may have missed something. Oh… and it seems the Rubicon flag has made its way back to its rightful owners.

IHoP’s Dirty Dozen

    When: 06/13/2018

    Where: Caney Creek

    The Pax: TO, Pothole, Moonshine, Nacho Libre, IHOP, Green House, Beibs, Madoff, Mulligan, Biscuit Barn, Cosmic Bandito, Stay Puff

    QIC: IHoP

YHC posting for our Q, IHoP.  It was interesting to note that he was on the Q the same day IHoP the restaurant was changing its name to IHoB.  IHoP was clear to say that this name change would  not follow him. What also hasn’t changed is IHoP’s  fixation on Bear Crawls, Crab Walks and Pull Ups.  Lots of new stuff was introduced too and the beat down was full body and epic.  IHoP’s words pasted below.


Mosey through parking lot; up stairs; around the track; down stairs to:


Abe Vigoda

High knees laced with dozen burpees


Carry partner up 4 flights 3x each; alternating

Racoon walk across stone wall.

Bear crawl down hill

Crab crawl to pull up beams; partner air squats until need spot for last two pull ups

Wait for pax with wall sit then continue sitting while rotating thecounting through a slow 40 count

Lunge Laps:

Lunge up stairs; run half lap: 25 merkins; 25 lunges to start the second half lap; run back down

Rinse & repeat.  Plank for the six

DORA:  53 burpees while partner running up stairs


Slow J-Lo; Merkins; LBCs, LBC flutter kick


Stay Puff finishes 12 month program Friday; baptized Sunday at Johns Creek Baptist; Q next Wed!  Nacho Libre and Moonshine both have family heading for out of country mission trips; Cosmic Banditio will see his son in July for their first conversation & time together in 8+ months.