Happy Birthday Misty

Winter is slowly loosing it’s hold on us as we continue to show our strength and fight the fart sac in order to post and get stronger. I have been out for a week and a few days. Missing the group I decided to run the group through the ringer with a mixture of logs, sand babies, and burpee’s

So On With it…

Started off with a little mosey to the truck where all the toys were just waiting for a stroll around the Hurt Locker.

Warm Up:
Cherry pickers

The Thang
We split up into two groups (1 and 2)

I gave group 2 first choice:

  1. Lap with two logs, Group carries the log around the 1.3-mile track.
  2. Lap with all the Sand Babies. Group carries all sand babies around the 1.3-mile track.
  3. Burpee mile (37 burpee’s at each of the 5 post, 185 total)

Group 2 chose the logs followed by a Burpee mile

Group 1 did the burpee mile, Homeboys favorite of all time. (You are Welcome) followed by a lap with the sand babies.

A special shout out to Mist who turns 37 today and for selecting the burpee repetitions for the mile.

Unfortunately, we ran out of time and only completed 2 laps although a great time was had by all.


  • Primo –  announced he was working on a small family fun race he is putting on looking for assistance and ideas.
  • Babyface – May 19th announced the Aquaman is putting together 5 mike ruck for fundraising for Veterans.
  • Voodoo’s son is fundraising with Pine straw sales and delivery.
  • Prayers for those on travel and traveling next week.
  • Prayers for Banjo’s kin who had a house fire.

Spaceballs Morning Wood

    When: 03/15/2018

    Where: The Paragon

    The Pax: Palin, Garfield, Wiggum, Hooch, Cuban, Legionaire, Nomad, Primo, Good Hands, Fleetwood, Titlemax, Yogi, Papa John, Ricky Bobby, Homeboy, Law Dog

    QIC: Spaceballs

Thanks to Law Dog, one of the 17 PAX present for the title suggestion.  With some luck, the sub freezing Gloom is nearly over.  What will the Paragon PAX look like when the weather improves?



Mosey around the parking lot, circle and SSH

Mosey, circle, Hillbillies, Cotton Pickers, Sungods

Mosey, circle, Merkins, Mike Tysons, Spiderman



The Thang

18 wood blocks on a individual sidewalk squares with an exercise written on it.  The PAX each took a station and performed said exercise until QIC calls for a switch.  Each segment was roughly dictated by the PAX running a complete Suicide.  All set to a  soundtrack designed to show Legionaire what Rock sounds like.

Station order: Plank, Knee Slappers, Shoulder press w/coupon, Crunchy Frog, Shoulder Taps, Squat, Bear Crawl, BBS, Spider Man, Air Chair, Suicides, Flutter Kicks, Merkins, Daniel-Son, Partner Rows, American Hammer, Mike Tyson’s, Monkey Humpers,  Jog Back to station 1


Mosey and Circle.  QIC made 24 blocks so the PAX finished out the exercises not used in The Thang.  Each led by a different PAX: Dieing Cockroach, J-LO’s, Switch Lunges, LBC, Happy Jax, Burpees



Prayers for one of our own battling anxiety and depression and families facing the loss of homes to fire





The first Trilogy is Complete!

    When: 03/15/2018

    Where: The Firehouse

    The Pax: Beans, Reuben, Skynyrd, Lego, Bengal, Dash

    QIC: Dash


YHC is really enjoying doing the Q, and as promised I delivered the 3rd edition of the Sandbag trilogy! Do not worry, they won’t be put away for very long. New routines and challenging exercises have are always swirling this Q’s head.


Let’s Mosey!

to the candlelit portion of the park(most people don’t even know it exists). Be careful on the approach, you can only see the light at the end of the trail!


  • Goofballs
  • Crab Cakes
  • Dancing Bears

All IC X 15


Carefully mosey back to the parking lot, with a quick stop for 2 sets of 10  Patty Cake Merkins on our way to the soccer field.

YHC wanted to surprise the PAX, so with the help of Beans we arrived early and dropped off a special prop(40 lb. Bulgarian Sandbags, also known as The Girlfriends!). I think the PAX was “not so” pleasantly surprised to see what was waiting for them.

The Thang

4 Corners Escalator style


1st corner

  • 10 curls w/ GF

carry the GF Cusack style to corner number 2


2nd Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF

carry GF on your shoulder to the 3rd corner


3rd Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF
  • 30 Big Boy Sit-ups w/ GF(YHC quickly modified to a Rolling Sit-up…still pretty brutal with a 40 lb GF)

carry the GF Cusack style to corner number 4

4th Corner

  • 10 Curls w/ GF
  • 20 Squats w/ GF
  • 30 Rolling Sit-ups w/ GF
  • 40 Shoulder Presses w/ GF

carry GF on your shoulder back to the start


the PAX did Flutter Kicks until the 6 arrived

Do a quick 10 count, and now it’s time to go back down the escalator. We cut all of the reps in half going down the escalator. YHC was feeling the pain for sure!!

  • 20 Shoulder Presses
  • 15 Rolling Sit-ups
  • 10 Squats
  • 5 Curls

I planned on using the GF’s for the Mary so we stayed on the field.

  • Floyd Mayweathers IC X 15
  • Heavy Freddies (w/ holding GF overhead) IC X 15
  • Hot Potato(w/ GF passing back and forth for 20 total sit-ups)

YHC had to improvise on how to get all 9 GF’s back to the truck with only 6 PAX present. So each PAX carried a GF on their shoulder while tag-teaming a spare bag(6 PAX and 3 three extra bags worked out perfectly), and yes there were hills involved to get back!!

Back to the flag with a few minutes to spare and realized we had not done any Burpees!! So here we go for a couple bonus sets!!

  • 10  Burpos
  • 10 Bropees (The PAX really liked these, Skynyrd will be using these today in Gym class)



  • upcoming launch of new AO @ The Zoo this Saturday
  • Braves game on May 6th




Praise to God for a “negative” result on a cancer scan for Reuben!! -we all thought this was a positive thing??;)

Prayer request for Skynyrd’s family(his M’s grandmother is in Hospice)

Prayer request for safe travel for Lego and family(heading to Sarasota for a Mini Marathon race and vacation)





    When: 03/15/2018

    Where: The Rubicon

    The Pax: Mayhem, Lumberg, Water Wings, Nacho Libre, Devito, Miller Time, Special K, Zima, Peanut, Mufasa, Spandex, Cookie, Jackalope, Kruger

    QIC: Nacho Libre

YHC was so excited to Q twice this week I didn’t even check the Q signup sheet.  I guess when you really want to Q you just blast it over twitter that you are going to.  T-claps to Devito for pming me instead of blasting me on the main feed.

After seeing the game of craps that was played on Tuesday at the Rubicon YHC thought that a game of blackjack would only be fitting.  So I stopped by the Rite Aid and picked up a new pack of cards for the occasion.

Warm-up: Mosey to the upper lot for 11 SSH, 11 squats, 11 plank jacks, and 11 merkins.   Then quick mosey over to the field.

The Thang: Flip a card and hope we don’t hit blackjack(Jack and Ace back to back 21 Burpees) .  Hearts 10 and under run around the infield, face card to ace run around the whole field. Diamonds – Merkins, Clubs – Crunchy Frogs, Spades – Squats. All the number on the card. Face card 10 ace 11.  There were also a few wild cards – 15 Burpees. In total we did a few laps around the field 60 Burpees and 102 Merkins, Crunchy Frogs, and Squats. Once we finished with the deck we headed back to the flag.

The pax finished with 15 more burpees for an even 75:) With a few minutes of mary.  


  • 14 Pax on hand.  Getting closer to 1000!
  • I was a little disappointed with the pax.  The instruction were very simple pull a card from the top of the deck and then put it in the discard pile.  Somehow we had a few repeat cards and the low numbers were hard to find. I guess we all have a slight of hand trick.  And how do we go through a whole deck of cards without hitting blackjack? YHC will be counting the cards tonight to make sure we didn’t miss any.  
  • Welcome Water Wings from Winston Salem!  Always enjoy getting to know pax from out of town.  

COT: I-Beams’ son.  Prayer for clarity and comfort on the situation and wisdom for the doctors.

Spandex’s neighbor dealing with cancer.  Prayers for healing.

Mufasa’s daughter getting married next weekend.  Prayers of blessing on their marriage. His in laws coming in from out of the country.  Prayers for patience.



    When: 03/14/2018

    Where: Candy Creek

    The Pax: McGillicuddy, Cosmic Bandito, Mulligan, Stay Puff, Sunshine, Pony Clip, HaHa, Nacho Libre, PotHole, IHop, Moon Shine

    QIC: Nacho Libre

Candy Creek – When HaHa tweeted out that we were moving the location of the AO YHC couldn’t have been more excited.  There are stairs, a circle path, and what looks like a nice grass hill on the backside. What isn’t available is light.  All pax could us a headlamp. So when you decide to come over to the Candyland bring a light and remember that the beatdown starts at 5:15.

The warm up:  Backwards bear crawl or crawl bear up the stairs.  11 SSH, 11 squats, 11 plank jacks, and 11 merkins.  

The thang: Get in groups of three.  A modified Cookiesome. One partner in plank the other grabs his feet.  One partner does 15 merkins while the partner grabbing his feet does 15 squats.  The third partner takes a lap around the track. Each partner cycles through twice.  Plank for the 6.

Now mosey back down the stairs.  Partner wheelbarrow. Stop at each landing for 10 burpees for a total of 30.  Back down the stairs and flapjack for the other partner. This time 10 stargrabers at the landings.  

Next up 11’s on the stairs.  Merkins at the top and squats at the bottom.  

The pax finished with a few dips and step ups and a minute of mary.  


  • Always an honor to lead this group of men.
  • 6 pax from NLB today! I think Sunshine, IHOP and PotHole are doing some recruiting.  
  • The mumble chatter is growing at Candy Creek.  This morning YHC heard “this feels like withdrawal” and “don’t worry it feels much better afterward.”   


Stay Puff giving his testimony at a local christian school.  

Cosmic Bandito birthday is coming up and his family coming intown for visitation.  

McGillicuddy getting to see his family


Rinse and Repeat (aka It’s Only 35 Degrees)

    When: 03/15/2018

    Where: Shadow - DHS

    The Pax: Stripper, Scout, Seles, Fireballs, Moonshine, Snake Oil, Rubber Cheese

    QIC: Manhole

7 Brave lads were treated to part II in the two part series of Manhole the Q.

Warm-O-Rama: (all IC) SSH (20) Cotton Pickers (20) Stone Mountains (15) Barishnakov’s (10 Each Leg) Sumo Squats (20)

Mosey to the track…and the mosey around the track

(all IC) SSH (10) Cotton Pickers (10) Stone Mountains (10) Baryshnikov’s (5 Each Leg) Sumo Squats (10)

Mosey to the stone benches for a set of alternating dips and merkins (incline or decline, players choice) (all IC an x10) 3 Sets

Mosey to the wall along the tennis courts for a set of wall sits (60 seconds)

Mosey to the upper parking lot

Mary (all IC)(x20) Rosalita, Mason Twist,Low Slow Flutter, Obliques (L/R), Low Dolly, LBCs

Mosey to the hidden corner for a wall sit set (90 seconds)

Mosey  to the pit of despair for a rousing round of fun with rocks (all IC)(1st round – x20, 2nd round – x15). Curls, Overhead Triceps Extensions, Clean and Jerk (Kettle Bell), Chest Press

Mosey the picnic benches (failed Rocky Balboas) so we mosey to the parking lot (successful Rocky Balboas)

COT – Moonshine took us out.,

Tyson Recylced

    When: 03/14/2018

    Where: The Wreck

    The Pax: Aflcac, Sprocket, Turbine, Squeegee, Zima, Jackelope, Bear, Double D, GOAT, Rusty, Polaroid, Doogie, Percy, Sparky, (You're My Boy!) Blue, Chelsea, Rooney, Circus, Grease Monkey

    QIC: Grease Monkey

Still a bit chilly at The Wreck but a strong showing for a Wednesday beatdown. YHC, having missed a week due to some PTO and not a lot of time for planning, decided to recycle the majority of a previous beatdown. At 0530 we moseyed.

Stopped by the pond for warmup #1:

13 Cotton Pickers, 13 Side Straddle Hops, 13 Imperial Walkers

Continued our mosey to the back of the Wreck for warmup 2:

13 Windmills, 13 Mountain Climbers, 10 Annies (each arm)

Moseyed to the lower lacrosse field for The Thang:

Elevens: Mike Tysons & Big Boy Situps. Bear Crawl from MT to first hash mark; crab walk back from BBSU. Time consuming.

A quick 10 count followed by 3 rounds of the following:

5 Pistols (each leg), 10 Burpos, 15 Dips

Moseyed back to the flag with time for one quick round of Dying Cockroaches.

COT/Prayer requests:

Prayers for I-Beam and 2.0, Doogie expecting #3 and other unspoken requests



BOMBS away

    When: 03/14/2018

    Where: The Kodiak

    The Pax: Law Dog, Cricket, The Mole, Legionnaire, Woody, Natty Lite, Babyface, Harp, Banjo, Misty, Thumper, Ghandi, Fudd, Nomad, Crowbar, Whiz

    QIC: C4


Mosey across the street to the Circus Maximus

Monkey Humpers 15

SSH 15

Cotton Picker 15

Imperial Walkers 15

The Thang 

  • B.O.M.B.S with partner – while one laps the circus maximus, the other commences the sequence 50 Burpees, 100 SSH/Overhead Claps, 150 Mercans, 200 BBSU, and 250 Squats.  Mary while we await the Six (dying cockroach, Freddy Mercury)
  • Spartan Bodyweight Challenge – There apparently was Twitter chatter in advance of this beatdown, upon learning that YHC was indeed the Q, that there would be a large step count today, i.e. lots of running.  With this in mind, and the opportunity for irony, I had intended to implement this exercise as primary for this beatdown:  30 squats, 30 burpees, 30 lunges, 30 American Hammers, repeat 4 times and then gauge your time.  In this case, we only did it once, followed by plank awaiting the six and then 20 mercans.

Back to the flag at full time.



Prayers for LawDog’s family, Homeboy’s father, and Banjo’s acquaintance and family after suffering a tragic accident.


F3 Awareness event at Macedonia Baseball opening day, this Saturday.

Life is a Playground

    When: 03/13/2018

    Where: The Firehouse

    The Pax: Bengal, Beans, Dash, Houser, Skynyrd, Reuben

    QIC: Reuben

There is a movement happening.  Can you feel it? Community can happen at anytime and any place, but when it is in the presence of other men who push each other to get better each day there is a paradigm shift that occurs. One man tells his friend and that friend tells his friend, and then it becomes an epidemic. Now no one can stop the infection from spreading all because one man felt the desire to better himself.  That’s the essence of our community. Here is how it all went down.

Mosey up the hill towards the front of the park- a little reverse run and karaoke along the way-past Stonehenge where we stationed for Warm-o-Rama. Great view of our glorious AO!



Moroccan Nightclubs (palms up and down)

Chinooks (forward and reverse

All in cadence x 10

The Thang

Back down the hill we hit Stonehenge for Copperhead Merkins around the round a bout- 3 sets-5, 10, 15 reps in cadence.  After each set, PAX did Bearcrawl to their right, holding plank until next set.

Feeling the burn, we continued our steady mosey, stopping at the curb for some Balboa’s-total of 100 reps.  With our legs shaking, we headed over to the playground for some playground fun American Ninja Warrior style. 4 stations of pain- partner up!

Station 1: partner 1-Pull-ups(max reps), partner 2-inverted rows.

Station 2: partner 1- lateral leaps from fence to fence, partner 2- pistol squats (10 reps each leg with swing)

Station 3: partner 1- incline merkins x 30, partner 2 did monkey bars(total of 3 x’s across)

Station 4: partner 1-dips x 40, partner 2- ab roll outs max reps with swing).

set of 20 flutters while we wait on the six.

Mosey over to the soccer field for 10- 40 yd dashes.  YHC was proud of the fight within this group!

Finished at picnic tables for 30 step ups (15 each leg) and  20 derkins.

With time to spare, YHC wrapped it up with some Mary:

J-Lo’s x 15(IC)

Crunch Frogs x 15 (IC)

Dying Cockroach x 15 (IC)

LBC’s x 15 (IC by Skynyrd)

Freddy Mercury x 15(IC by Howser)


Thanks to Bengal for coming back to the gloom to join us! This HIM is an inspiration to us all.  Double RESPECT!

Our new AO-“The Zoo” will have its inaugural start this Saturday at 7 am.  Come out and support, and bring the sad clowns!

May 6th- Braves game w/ 2.0’s.  Talk to Babyface for more info. Tickets are $6.

Prayers for Bengal’s family-passing of mother in law. Praise that she is in a better place with the Lord.




I’ve got 12 sided die….

    When: 03/13/2018

    Where: The Rubicon

    The Pax: Mufasa!!!, Cookie, Kruger, Zima, Miller Time, Scar, Mayhem, Devito, Jackalope, Special K, Spandex, Radar

    QIC: Lumbergh (et al)

The best way to get me to a sub 40° workout is to sign up as Q. 12 Pax joined me (one against doctor orders) to kick off the first Rubicon post Daylight Saving. I brought a Christmas gift that is available at any $5 below store and does the Q work for you.


A quick lap around the lot where we will spend the morning
15X Weed Pickers (plus 1)
15X Imperial Walkers

The Game

I brought my exercise die where each pax takes a roll and calls the exercise for the group. The die called the following over the next 40 minutes in some order:

  • 15 Merkins (Rolled 2X)
  • 15 Calf Raises (Rolled 4X) in cadence
  • 10 Jump Lunges (Rolled 2X) minus the jump
  • 1 Min Jump Rope (Rolled 3X)
  • 1 Min Plank (Rolled 4X) High, low, buzzsaw as desire
  • 25 Freddy Mercury (Rolled 0X)
  • 15 Burpees (Rolled 3X)
  • 10 Squat Jumps (Rolled 3X) in and out of cadence
  • 15 X Jumps/Star Jumps (Rolled 2X)
  • Water Break – Minus the water, Plus a lap around the lot (side step, backwards, sprint as called) (Rolled 4X)
  • 15 Crab Walks – This was a Wild Card and we saw the pax add J.Lo’s, Mountain Climbers, BB sit ups, and a bear crawl to the routine
  • 15 Butt Kicks (Rolled 4X) in cadence


Today showed that anybody is ready for a Q as everyone called loud and kept us in form. Sign up at the spreadsheet.

Welcome back to Mufasa from recent injury and prayers for continued healing for him and Haha.

In F3, I feel safe.
No one laughs about my ways.
In F3 where I belong.
No one hears me sing this song.
In the Rubicon…