Alpha Beer Ruck PRE-BLAST

Alpha PAX – the CSAUP Alpha Beer Ruck is on!

This Saturday, July 28th, the Hooch is hosting an Alpharetta Beer Ruck!  Beer Ruck tour is approximately 6.2 miles – all brothers and any weight ruck are welcome.  Come join us!

The Breweries:

  1. Currahee Brewing Company
  2. Abbey of the Holy Goats Brewery
  3. Variant Brewing
  4. Gate City Brewing Company

The Schedule:

  • Meet at Currahee Brewing Company at 4pm and leave vehicles there
  • We will work our way South stopping and sampling each local craft and finish at Gate City Brewery
  • Transportation has been arranged to take us from Gate City back to Currahee to pick up our cars
  • Estimated completion time is between 7:30pm-8pm
  • Link to Google Map:

Built Ford Tough

    When: 07/21/2018

    Where: The Widowmaker

    The Pax: Devito, Miller Time, Pellets

    QIC: Pellets

Jumped out the truck at 5:55 AM for the pre workout Ruck and within moments the storm came rolling in.  Few minutes into our Ruck we were greeted by a pack of coyotes in a squabble that sounded like we were rucking in Yellowstone.  By 6:20 the Magnificent Seven were soaking wet from the monsoon and ducking lightning on our way to the Gazebo.  We lost a couple of the Pax (smart ones) for safety concerns and after a workout led by Dosido we were back out on the ruck a few minutes later.  The last twenty minutes the chatter was mainly about survival methods against bear and coyote attacks.  Devito was the winner on how to survive a coyote attack which involved giving up your forearm to a bite and then flipping the coyote over and landing the chest cavity crush blow with knee.  This technique should be included in the F3 manual with our workouts taking place in the Gloom around wooded areas.  After the Ruck we were down to 3 Pax representing Team F-150.


  • Lightning Ruck

The Thang:

We kicked off the session with a “Merkin Mile” peppered with 3 Merkin Stations along the way.  Hitting the one mile trail loop we stopped at the pond for a Mucho Chesto and then off to the top of the Widowmaker for 50 Derkins with feet on the handrail.  Devito took the extra credit and declined off the top rail for some strong rotator cuff work.  The final stop along the Merkin Mile was another Mucho Chesto and then finish the mile at the stadium steps.

With only a 3 man PAX we broke down the planned Dora 123 into:

  • 50 box jumps
  • 100 step ups
  • 150 squats
  • At the halfway mark of each exercise we exited the stadium stage left and ran up the hill past the gazebo and back down to the bottom of the stadium.  Good leg work here and gave the chest and shoulders a break from the Merkin Mile.

After completing the Dora a quick mosey over to the rock pile for a coupon and out to the soccer field for Four Corners.  Starting at the first corner of the soccer field we did following exercises X 25:

  • Curls
  • Bent Over Rows
  • Skull Crushers
  • Merkins

The coupon joined the party at all 4 corners and we were having a good time so decided to hit a 5th corner to finish the drill.

With 12 minutes on the clock and out of planned exercises borrowed one Foghorn brought to the Widowmaker a few weeks ago.  Quick mosey down to the steps by the park entrance we hit calf raises with a 1 up increase at every step.  Not sure the exact count believe somewhere around 250 total calf raises that had YHC’s newborn colt calves screaming.

With two minutes remaining and 25 merkins to go to complete 300 on the day we kicked it into gear back to the flag and hammered out merkins at the buzzer.


Few words of prayer for my granddad and family in his final days.  Blessed to be a part of F3 and honor to lead great men for an hour.

Can You Spell G~L~A~D~I~A~T~O~R? Great, I knew you could!

    When: 07/19/2018

    Where: The Gladiator

    The Pax: Tebow, Laces, Delicious, Beauty, Moonshine, Smackdown, Puddle Jumper, Spandex

    QIC: Spandex


As Beauty and I were driving into the park at 5:15 this morning, Beauty says, “I have a feeling that there’s going to be a big turnout this morning.”  Well, only 8 PAX showed up for this morning’s beatdown.  No worries, we had all we needed for a great beatdown.  So, let’s get started!  We moseyed over to the parking lot towards the park entrance for a quick warmup.


  • SSH
  • Wind Mills
  • Imperial Walkers

After the warmup, the Pax moseyed back down the hill to the parking lot to the left of the Rec Center.  It was there where we saw Scar’s F3 flag posted with a large whiteboard leaning against it.  On the whiteboard was the word “Gladiator” spelled out vertically with 9 exercises defining our beatdown.

The Thang:

The Pax partnered up and awaited instructions.  While one partner performs the first exercise, the other partner runs to the end of the parking lot and back and then flapjack with your partner.  Each Pax will do the exercise and run twice.  After both partners complete the first exercise and run, Mary for the 6.  Repeat this process until all 9 exercises are completed.

  • G:  Groiners
  • L:  Low Country Crab
  • A:  Alternating Shoulder Taps with merkin
  • D:  Daft Punk – Around the world lunges
  • I:  Imperial Squat Walker – Squat then knee to opposite elbow
  • A:  Aiken Legs (Modified) Squats, Lunges, Split Jacks
  • T:  The Wolverine – (Big Boy Burpees) merkin left knee, merkin right knee, merkin stand up, overhead clap
  • O:  One-Armed Side Planks with Merkin, hold side plank for 5 sec
  • R:  Ranger Merkins

We were a little short on time, so the last two exercises were completed once instead of twice.

Mosey back to the flag.  Beauty led one last set of squats to get the final burn in the legs.


Please keep Laces’ father in your prayers as he battles pancreatic cancer.  Also, keep Dan Kaiser in your prayers as he battles intense headaches brought on by a bleeding brain.  He has been in the hospital for several days undergoing tests and treatment.

Partner Work and Stupid Swimming

    When: 07/20/2018

    Where: h0.0ch

    The Pax: Boomer, Sunshine, Y2K, Jimbo, Sneakers, Scrooge

    QIC: Boomer

6 pax at Bushw0.0d for another dose of the daily red pill. Highlight was Sunshine driving right past the entrance, stopping, backing up, and pulling in like it was no big deal. Y2K posted which meant the pool was open. Here’s what happened.


Mosey up the hill and back down. Circle up for SSH, squats, hillbilly.

The Thang:

Mosey to soccer field. Partner up for burpee chaser around the field. Very grassy and still sucks. After several laps, halt at the basketball courts for Lazy Dora. 100 diamond merkins/plank, 200 pulse squats/air chair, 300 gas pumpers/6 inches. Mosey to the pool.

One lap warmup. Start at far end. Easy swim until at lifeguard chair then swim as fast as you can. Which is not very fast for YHC. Then hop out at far end. Bear crawl around the pool and repeat. Pax did 2 rounds of bear crawl, 2 rounds of lunge walk, and 2 rounds of duck walk. Short Mary and then one more lap. Done.



  • Beer Ruck is on! Next Saturday. Meet at Currahee Brewery. 25 S Main St
    Alpharetta at 4. 6 miles planned. Several brewery stops. Come join us!
  • YHC is ready for fall. No more swimming.

Four Corners

    When: 07/17/2018

    Where: The Gladiator

    The Pax: Aflac, Pellets, Scar, Beauty, Spandex, Laces, Virginia Slim, Wolverine, Shrinkage, Puddle Jumper, Tebow, Stroller, Postal, Viking, and Fannie Mae.

    QIC: Nacho Libre

As YHC was preparing to write this back blast last Tuesday I wanted to think of something witty/entertaining to say about Alpha’s newest AO.   Well I have been thinking for the past few days and nothing.  What I can say is that the group is already bringing their own identity to the Gladiator.  I believe there were 10 Pax at the Gladiator that weren’t posting just a few weeks ago.  And that is the beauty of launching the new AO’s…Reaching more Sad Clowns.

Warmup:  Quick Mosey over to a parking lot.  SSH, Imperial Walkers, Squats, Merkins, and Mountain Climbers all in cadence.

The Thang:  After the warmup head over to the turf field and partner up.  Four corners around the goal box.   Buddy carry on the long side/ Wheel barrow the short side.

1st corner 20 Bropees (Burpee and then high five your partner)

2nd corner 20 Patty Cake Merkins

3rd corner 20 Plank Merkins

4th corner 20 Plank Merkins other Partner.

Rinse and repeat – 15, 10, and 5.

(Side note Laces and Aflac should never be allowed to partner up together again.  They were like the GS Warriors out there. )

After the 4 corners had time for a few suicides on the pitch and then back to the flag for some merry.

COT : Prayers for the neighbor (Kaiser), Nacho’s former student’s family.

Always an honor to lead this group of men.

Double Dragon

    When: 07/18/2018

    Where: The Wreck

    The Pax: AFLAC, Polaroid, Virginia Slim, Rusty, Haggis, Hoosier, Fun Run, Turbine, Sprocket, Windex, TP, Mad Dog, Goat, Circus, Sell Out, Bieber, Bronco, Doogie, Digits(FNG), Hoozen(FNG)

    QIC: Squeegee

21 PAX meet up for what was already a hot morning.  YHC was able to get his father to post this morning and was ready lead him for once.


Imperial Walkers x12
Weed Picker x 10
SSH x 12
Superman x 12

The Thang

Moseyed down the street and back to the pond.  At the bottom of the hill, we partnered up and one partner picked up a coupon from the rock pile.  One partner would run up to the top light post while the other partner did exercises.  Each partner had to complete a round of:

– Skull Crushers
– Overhead press
– Front Arm Raises

Once each partner completed each exercises we doubled the fun and did it again.  Completed some Mary as we waited on the six.  Once completed we put the coupons back and moseyed down to the football field parking lots.  Each PAX found a space on the curb and we did some clockwork merkins.

– Incline merkins on the curb x 10 then turn 90 degrees
– One arm on the curb and one down x 10
– Decline merkins x 10
– One arm on the curb and one down x 10

Again doubled the fun and did it one more time the opposite way.  After completing we did jump squats to wait on the six.  We then lined up on one side of the parking lot, spread out and then did:

– 20 donkey kicks
– 50% run half way across the parking lot and then full sprint to finish

Doubled the fun and repeated back to where we started.

Moseyed back to the flag and did a few rounds of Mary to close out the beat down.


– Round of name-o-rama for our two FNG’s Hoozen and Digits
– Reminder of change of venue for the Hogwallow run on Saturday.  Check Slack for details.

YHC is very grateful to have a father that has always been a great leader and role model.  Hopeful I can push myself so that I’ll be able to do a beat down at 68, love a family and wife the way he has done and always been a positive change on the community around him.


Don’t pull that A.L.A.R.M!!

    When: 07/19/2018

    Where: The Firehouse

    The Pax: Skynyrd, Reuben

    QIC: Reuben

Two lonely PAX braved the gloom for a good time this am. The birds were chirping and the frogs were croaking all in unison.  Let’s mosey my jungle friends!

Mosey around the other side of the parking lot for warm-up all reps IC:

  • SSH
  • Hillbilly
  • Phelps
  • Sun gods
  • Copperhead merkin

Thang 1

Mosey up towards Stonehenge.  We started from the 1st light post for a 1/3rd of a Merkin mile ending at the 1st soccer field. We started with 5 merkins (OYO) and increased by 5 reps each consecutive light with 15 merkins (OYO) being our max.

Thang 2

With our chests pulsating, we headed to the soccer field for some A.L.A.R.M’s- 3 rounds (A-arms, L-legs, A-abs, Run width of field descending to sprint, and M- excercise chosen by PAX.-We did Ranger merkins, M’ktars, and Mountain climbers). 1st round- 20 reps, 2nd round 30, and 3rd round 35 reps.

Once completed, we made our way over to the picnic benches for some Aiken leg exercises- 4 sets of 20 reps

  • Sumo squats
  • Step-ups
  •  Box jumps
  • split jacks

Grabbed some medium sized coupons out of the moat for some Colt 45’s plus 15 additional reps of skull crushers. Booya!!!

Mary included BBS compliments of Skynyrd and ABC’s by Reuben.


2 PAX held down the fort.  We reminisced in prior PAX members being MIA- aka Beans.  Look forward to having you back buddy!

Continued prayers for Dash and his back.

Prayers for Baker’s Mom

Praying for Howser as he prepares for college life at UGA.




Where did my signs go?

    When: 07/19/2018

    Where: Big Creek

    The Pax: Whiz, Benny, Bartman, McDuff, Clyde

    QIC: Clyde

The Gloom wasn’t so gloomy this morning.  YHC woke up 10 min before the alarm, wide awake and ready to go.  The day could only go downhill from here.  However, as my brothers began rolling into the Big Creek, Ice Cube popped into my head, maybe today will be a good day.

Time to start.  Mosey to our normal intersection for warmup:

SSH X 12
Weed Pickers X 12
SunGods X 12

Time for some BOMBS over Kilimanjaro.  If you’ve ever been to Big Creek and had the privilege of climbing this mount. You are will know that Forsyth county does NOT want you parking on it.  If my memory served correctly there is a no parking sign every 100 feet, so my plan was to have Partner 1 begin with burpees at sign 1 and Partner 2 run up to Sign 6 then move one sign closer to sign 6 every letter of the BOMBS.

As I silently knock out burpees as partner 1 I thinks…….. man, where has my Partner 2 gone!  Eventually he returns and I begin my trek up the mountain.  About Half way up I realize something is off.  Half of the signs are missing!  Oh well to the top I go I need the running, and hopefully The rest of the PAX will be none the wiser.

Once the BOMBS had exploded we mosey back to our very own Crosstie guard rail to introduce the newer PAX to Raccoon Crawls.

Mosey back to flag.

With a little time to spare for Mary we attempt to let newer HIM’s take a crack at calling out a Mary….. maybe too soon, insert cadence below:


Freddie Mercury X 15
Box Cutters X 12
Rosalitta X 12


  • Glad to hear Benny’s medical scare was just a scare
  • Mention of #CSAUP Spartan Race in Oct. Half of Big Creek is already committed.
  • Talk of another 2nd F event for next week need to review because I through 7/26 at Cherry Street brewery out, but once I returned home I remembered I have a date with the Braves and Avett Brothers that night…..

Make a Merkin Great Again

    When: 07/18/2018

    Where: The Hooch

    The Pax: Jimbo, Sunshine, Boomer, Piggy, Sneakers, Scrooge, El Matador, Ripken (from the Suncoast)

    QIC: Ripken (Guest Q)

Ripken brought some of the Sunshine State to the Georgia Peaches.  After being beat up by F3 Alpha twice during the week, it was time to deliver a beatdown F3 Suncoast style.

No FNGs, no disclaimer.  Recited the 5 Core Principles and a short prayer, and initiated the Mozy.  During the Mozy ,we added some High Knees, Karaokes, Toy Soldiers and Butt Kickers.

“Circle up-to-Warm up” brought the usual Ripken Jacks:  SSH, Push Jacks, Seal Jacks and yes….Richard Simmons…much to Bing’s (F3 Suncoast Nan-tan) dismay.  The F3 Alpha guys were thoroughly warned of the gender confusion implications should someone witness this display.  Fortunately it was early and traffic was light.  We added some Imperial Walkers, Hillbilly Walkers and Moroccan Night Clubs to revive our manliness.

The Thang was a Merkin-fest with some heart rate maxers.  We did 25 reps of all exercises.  This was a penance for the Falcons losing the Superbowl two years ago by giving up 25 points in the second half to the Patriots (This suggestion by F3 Suncoast-Recall).

  • Merkins
  • Wide Merkins
  • Diamond Merkins
  • Offset hand Merkins
  • Carolina Drydocks
  • Dips
  • Run to end of parking lot and do Dirkens.
  • Lunge walk from station to station. Run until the six is in.

To give our arms a rest, we did a leg rotation, 25 reps each (of course).

  • Squats
  • Squat pulses
  • Saturday Nights
  • Monkey Humpers
  • Calf Raises
  • Mountain Climbers
  • Run to end of parking lot and do High Knees with Twist
  • Bearcrawl from station to station. Run until the six is in.

Back to the Merkins, this time the rotation was only 10 reps each…representing the amount of points the Falcons should have allowed.  Teaching point: Don’t criticize without giving the correct behavior to follow!

Lastly, we finished with 10 minutes of Ripken Suicides.  Picture a basketball court with traditional suicides (foul line, half court, foul line, end line).  Touch each line.  The trick is that they are done on a 1:00 minute interval.  Most Pax finished, a few modified. No one Splashed Merlot, but I’m sure a couple chocked it down.

The COT included praises of a new job and safe travels. Prayers for injury-free baseball, and a Pax’s family coming that raises his blood pressure.

The F3 Alpha Pax was gracious to allow me to attend 3 workouts, be the GQ and invite me to their church…truly the culmination of all 3Fs in a short week in Hot-lanta.  Looking forward to next summer’s trip.




U2 Live at Caney Creek

    When: 07/18/2018

    Where: Caney Creek

    The Pax: Biscuit Barn, Mulligan, Nacho Libre, Pothole, Isotope, Greenhouse, TO

    QIC: TO

Seven Pax gathered shortly before 0515 at Caney Creek to get their sweat on.  All the necessary ingredients were on hand to make it so.  94% humidity, 12 sided dice, iPhone with U2  loaded and a portable speaker.   The clock struck 0515, a toilet flushed in the nearby restroom, the last pax emerged (running theme lately at Caney) and the pax bounded up four flights of stairs for a lap around the top of the hill and back down for a quick warm up.

Warm Up:  Weed Picker, Imperial Walker and Wind Mill

The Thang

Partner up for some never ending Dora.  A pax would roll the 12 sided dice to determine the exercise from a numbered list.  Start the U2 Play List and one partner runs up the stairs to the top of the hill while the other does the exercise until relieved.  Repeat until the song ends.  Roll the dice, select the exercise and keep going until the clock strikes 0600.  There was an awkward moment when With or Without You was playing and Nacho, with a twinkle in his eye suggested the song would be better enjoyed in the company of the fairer sex (and not a bunch of sweaty guys?).  Pothole then reminisced about it being his prom song.  YHC got the hint and will strike from future beatdown music.  But, YHC is always picking up intel from the younger guys in the group  and most definitely took note,  placing that song on the play list for date night this weekend.

The Exercise List

  1. Merkins
  2. Flutter Kicks
  3. LBC
  4. Reverse LBC
  5. Squats
  6. Burpees
  7. Plank Jacks
  8. Mountain Climbers
  9. American Hammer
  10. Dips
  11. Step Ups
  12. Derkins

The Play List (on shuffle)

  • Where the Streets Have No Name
  • I Will Follow
  • With or Without You
  • All I want is you
  • Even Better than the Real Thing
  • Mysterious Ways
  • One
  • Beautiful Day


Prayers for Mulligan whose grandmother just passed, for one Pax’s brother and sister in law who just lost twin babies late term, Nacho’s former student who passed at only 23 and IHoP who is recovering from a number of injuries. Best day of the week, thanks so much for this group of guys.