Masters Merpee Mile

    When: 04/06/17


    The Pax: Mufasa, Moonshine, Devito, I-Beam, Bear, DC2

    QIC: Cookie

7 strong on a breezy & cool Masters Thursday morning of spring break week.  YHC continues to be humbled by this group.  Good to see I-Beam post two in a row at the Rubicon, keep it up brotha!

Mosey over to the pool parking lot – grab a spot on the curb.  Side straddle hop, slow/deep cotton picker & 10 Mike Tysons OYO.

-Merpee Mile.  10 merkins at each cross street, 10 burpees at each speed hump
-Mosey back to the playground area, people’s chair on the wall.
-Partner up for a modified Dora via Balls to Wall.  50 Pull UPs, 100 Swerkins, 150 Squats.

  • While partner is holding balls to the wall, other partner runs to the playground and performs 10 pull ups, then he runs back to relieve partner.  Switch roles each time climbing to 50 total.
  • Next exercise is 20 swerkins each, 100 total.
  • Last is 30 squats each, 150 total.

-Mosey over to the Grits Pavilion for 2 rounds of extended leg lifts & step ups
-head back to the flag, for 2 MOM
-reverse LBC & Dolly (via CoQ)

Prayers for those affected by this week’s violent storms.  And prayers for those traveling back into town from spring break vacation.  Rubicon is still needing a PAX to step up for Tuesday Site Q.  2nd F event coming up next week, TopGolf 6:30p Thursday 13th.  AlphaRuck 06:00 Saturdays at the Widowmaker before the 07:00 beatdown.  5/7 posted at coffeeteria for a little 3rd F.  Very inspirational to hear Mufasa’s testimony.  #HIM

Before the Storm

The Hooch clan didn’t let the threat of spring weather dampen their spirits this morning.

We’ve had some attrition this week due to spring breakers getting away to the beach for their annual airbrushed tank tops.

Nonetheless, we had 4 strong fellers; Sneakers, Simba, Mr. Drummond and Piggy brought the Q.

The scoop:

– Started with a 10 lunge / 5 star jump sequence moving all the way to the mid point of the practice field.

– Next was a “BLIMPS” cycle (5 burpees, 10 lunges, 15 Imperial Walkers, 20 merkins, 25 plank jacks and 30 squats

– Next was a Black Jack sequence (20 LBCs on one end of the parking lot and 1 merkin on the other end, dropping and gaining one on both ends so it always adds up to 21.

-Next was another series of blimps

-Next mosey back to the flag, but first an AYG (All You Got) sprint on your own to the flag from the spot you are comfortable with.

-The End

Stadium Workout

    When: 4/5/2017


    The Pax: Babyface, Westside, Misty, Cricket, Hombre. Aqua Man, Banjo, Natty light

    QIC: Bloodhound

9 Pax this glorious morning in pleasant conditions.

Warm up:

  • SSH
  • Cotton Pickers
  • Windmills

In Cadence Exercise:

Catch Me If You Can-

Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards. Repeated twice around the track.

Quarter Pounder-

Done on the soccer field. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Jacobs Ladder-

Seven times up the Home side bleachers, with an increasing number of burpees at the top each trip up.

Bataan Death March-

Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues to the front of the line. Two laps.

Back to the flag for some last minute improvised fun from the Q to finish the workout.
Welcome FNG Aquaman (Matt Kohler)
Prayers for the Creekview family that lost a child this past Saturday in a car crash in Ball Ground. Prayers also for the driver of the car who survived, but has also lost a friend.
Prayers for a speedy recovery for Naty Light who is still coming back from a lingering calf injury
AO clean up this Saturday at 8:00 am following the workout
New Coffeteria spot for this week secured by YHC.  We will meet up at 9 for coffee.
Banjo and Hombre continue to impress.
Safe travels to all of the PAX on the roads this week for Spring Break.

4/3/17: 4 Corners Mashup

    When: 04/03/17


    The Pax: Mr. Drummund, Flo, Sneakers, Piggy

    QIC: Simba

Spring Break is in full season and that includes fartsackers….and maybe some people that are out of town. There were 5 PAX on a breezy Monday morning ready for a glorious beatdown. As we are getting our beach bods ready here is the thang.

Warm up

  • SSH
  • imperial walkers
  • Cotton pickers
  • Merkins

Wall sits and star jumps (2 cycles)

Mosey to soccer field

4 corners (4X)

Round 1:

  • Forward lunge
  • Right lunge
  • Left lunge
  • Squats
  • Hold Plank for 6

Round 2:

  • Merkins
  • Merkins – Staggered right
  • Merkins – Staggered left
  • Dive bombers
  • Hold Plank for 6

Round 3:

  • LBC
  • Froggers
  • Rockmanjias
  • Merkin hammer
  • Hold Plank for 6
    •  Slow merkins in cadence- 10 count

 Round 4:

  • Merkin hammer
  • Diamond merkins
  • Mountain climber
  • Monkey humper
    •  Ring of fire (5 rotations)

Mosey to the nearby hill.


  • Monkey bumpers at the origin.
  • Bear crawl up the hill
  • Burpee at top of the hill
  • Run down the hill
  • Rinse and repeat

Mosey to flag


  • 6 inches
  • Dolley
  • Dying cockroach


  • spring break travelers
  • Flo’s family. They are still working through the loss in their family.
  • Piggy’ s family as it is growing! Prayer for a smooth pregnancy.

The Masters

    When: 04/04/17


    The Pax: Darth Visor, Hammer, Leghorn, Reuben, Gizmo

    QIC: Swiper

After a rain soaked Monday at the hallowed grounds of Augusta National, it was imperative that all of the contenders start off Tuesday with a solid day of practice.  6 HIM’s from Big Creek knew that the same was true if they were to show up in top form for the F3 Topgolf event on 4/13 with hopes of stealing the green jackets from last years championship pairing…Cookie and YHC!

To the first tee box for warm up’s:


Abe Vigoda

Cotton pickers

The Thang:  Amen Corner with a different exercise for the drive, approach, and putting green.  Hole number equals number of reps.

#11- White Dogwood, Par 4

Drive= Worst Mercan ever

Approach= Goofballs

Putt= ATM’s

#12 – Golden Bell, Par 3

Drive= Copperhead squats

Putt= Dan Taylors to 5:20

#13- Azalea, Par 5

Drive= Big boy sit up’s

Approach= J-lo’s

Putt= Reverse LBC’s (PAX elected to go for the green in 2!)

Next off to the hill by the sports complex for driving range and practice green partner exercises with coupons:

Partner A back pedals to the fire hydrant and sprints back while Partner B works on:

50 curls

75 Skull crushers

100 OHP’s

Mosy back to the Roman gates for declining sets of:

-2004 Phil Mickelson Star Jumps

-Mountain Climbers (#10)

-Air Chairs

Quick stop by Butler Cabin for dips and step up’s and back to the flag for Mary:



Dying Cockroaches


-Prayers for Leghorn’s friend whose daughter is under evaluation for seizures

-Prayers for Reuben for upcoming doctors appointment and final treatment

-Prayers for Hammer’s interview process

-Praise to Gizmo for strong encouragement around humility and being freed to lead

-2nd F events upcoming on 4/13 and 5/7- see newsletter for details




route66 kicks

    When: 4/4/17


    The Pax: Bear, Bluesteel, Cookie, Devito, DefCon II, Foghorn, I-Beam, Moonshine, Peanut, RG3, Sosodef

    QIC: Mufasa

Well, birthday bash snuck up YHC this year. Normally get to take the day off from ordinary work but not this time.

This was not going to be a B-Day Q, but a Q on a B-Day. Strong turnout of 12 PAX for a spring-break beat down, in glorious weather. The mood was light this morning with lots of mumble chatter and good seeing returning PAX again.

Warm Up

  • SSH
  • 8 count Body Builders
  • Windmill
  • Imperial Walkers

Mozy to dog park for the thang

The thang:

  • Route 66 along the path – each light burpee increase by 1 to 11 giving a total of 66.
  • Flutters waiting on the six – but not for long!
  • Mozy to FOD
  • Dora of 100 merkins, 200 squats, 300 LBCs while partner runs backwards up hill.
  • move to FOD for Scout run to each of the foul poles.
  • back to the flag for Mary


  • American Hammers (led by DC2).
  • Box-cutters
  • Dying cockroaches


  • stages of recovery for David, Sosodef’s friend, who we’ve been praying for.
  • Prayers for victims of the extreme weather we had here in the South yesterday.
  • Prayers of safety for those travelling with their families this week.


  • This group is getting faster – but it never gets easier.
  • Cookie is accelerating man today!
  • Great to see I-Beam and Blue Steel again. good stories about what they’ve been doing – and they are HIM.
  • Bear getting ready for the Boston Marathon in 2 weeks – #TCLAPS! He also chose to run the longest section of hill this morning.
  • DC2 made a solid comeback – dropped a bomb that dispersed the Mary circle
  • great birthday singing by the PAX to YHC!


  • 3rd F Thursday.
  • newsletter is out.
  • Next Thursday 2nd F – check newsletter and twitter for details.
  • Hoppy-Like run Friday from Mugs.
  • Ruck Saturday at Widow-maker at 0600.

A beautiful day for a beatdown

    When: 4/3/17


    The Pax: Banjo, Westside, Do-si-do, C-4, Bloodhound, Hombre, Cricket, Misty

    QIC: Babyface

Unfortunately Lawdog could not be at our little shindig this morning and asked for a someone to guest Q for the day, also unfortunately that stuck the group with another babyface beatdown.  We were also lucky enough to have a guest from the Rubicon, Do-si-do, to keep the Q in check.  So here is what went down.

Warm up

We moseyed to the small field by the tennis courts for a couple of IC exercises:

  • 15 SSH
  • 12 Copperhead Squats

Then we moseyed down the stairs to begin our day.

The Thang

Dora 100 merkins/200 lbc/ 300 squats. One partner begins work out or will bear crawl up the hill then run back down.

Moseyed to concession stand for a round of balls to the walls.

Next we mosyed to the practice field behind the stadium and partnered up at one side of the field. OYO one partner will broken wheelbarrow to the middle of the field and switch partners and continue to the end of the field. Both men will do 20 Makhtar N’Diayes.  Then broken wheelbarrow back to the start with the opposite leg, again switching at mid field.  When u return to the start both men will do 40 imperial swakers.  We paused for the 6 in plank.  Next partner carry, one carries the distance then do 60 lunges (30 each leg). Switch and other partner will carry the distance back to the start.  Then both men preform 80 Squats, again plank for 6. Finally crab walk the distance then we performed 100 lbc. Mosey back to the original side, Plank again for 6.

Mosyed back to the flag, no time for Mary.



  • Pax is getting strong, but its great to have a guest to come and keep us in check, thanks again to Do-si-do.
  • We will be doing a 3rd F clean up in the near future at the AO to clean up the area as discussed last time, date/time to come by the end of the week.
  • Bloodhound seems to have secured us a great new Saturday coffeteria spot, goodwork.
  • FYI/PSA – When doing step ups, make sure you alternate which leg you are leading your step ups with.  We had a few PAX (YHC included) with ONE sore calf today, and Lucky for us Banjo was smart enough to decipher the problem.  So yeah most of you probably knew that but, just a heads up

One HIM changed at a time, Through F3

    When: 4/1/17


    The Pax: All Pax of F3nation

    QIC: F3QSource


In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith.
Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to highlight our brothers who have made awesome strides of bettering themselves.

If you have anyone or a group of HIMs that you would like to recognize, please submit a direct message to the @F3QSource on Twitter.

And below are a few lexicon characteristics to use as examples

ACCOUNTABILITY: Submission to Standard through Enforcement and Consequence.

ADVERSITY: A challenge to Acceleration created by Obstacles.

APPRENTICESHIP: The phase of the LDP within which Positive Habit Transfer takes place.

ASK LISTEN REMEMBER: The method by which the Q builds Trust with his Group Members. He asks questions, listens to the answer and remembs what he hears. Abbr: ALR.

CLUSTERQ: An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

COMMITMENT: Unwavering loyalty to the Group and unflinching determination to accomplish the Mission.

COMPLETELY STUPID AND UTTERLY POINTLESS: Difficult Events that the PAX do together to promote Teamwork and Perseverance. Abbr: CSAUP.

COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group.

DISRUPTER: A HIM who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.

DAILY RED PILL: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith. Abbr: DRP.

EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.

EQUIPPING: The Q’s training of other Accelerating Men to perform their Mission.

FAITH: A man’s belief in something outside of himself. The third F of F3. AKA: the ThirdF. AKA: 3F.

FELLOWSHIP: A healthy relationship with those in Proximity. The second F of F3. AKA: the SecondF. AKA: 2F.

FITNESS: A healthy relationship with body and soul. The first F of F3. AKA: FirstF. AKA: 1F.

WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW.

IMPACT: Forcible contact to strong effect. (Q2.1).


Positive Habit Transfer

Easy Go for the win.

    When: 4/1/17


    The Pax: Crack, Mufasa, DoSiDo, Easy Go, El Matador, Flo, Swiper, HaHa, Genie, Boomer, Ralphie, Nacho Libre

    QIC: Foghorn

To be completely honest, YHC had only about half this workout planned out when pulling into the lot at the #Widow-Maker. But such is the wealth of this AO… the inspiration for exercise is endless, providing feature after feature to be leveraged by the Q in the pursuit of the #darkredpill. And after being called out (with love) by a certain Simpsons character on the ol’ Twitter,  YHC was looking for blood (with love?).

The Warmup

As a few of the PAX push forward at the #HoppyLike to new heights, distance, and pace, expect to be pushed on the mosey. PAX took an abbreviated trail run over the bridge and back to the lot to pickup what we thought was a late Crack, and headed on to and down the great hill.

The Thang

At the base… SSH x 20, Merkins x 12, Plank Jack x 12

Backwards run up the long hill, 20 seconds backwards up the hill, 5 seconds forward down the hill, rinse and repeat to the top. That burn is real.

On the slope, Mucho Chesto variation, rotating clockwise from incline, side, decline, side merkins. 2x. That burn is very real.

Mosey around the park to the turf field, Indian Run while the six catches up with the PAX. Once we see a sprint from all PAX we move on..

Mosey to a new rock pile at top of park. DORA.. 100 curls, 200 crushers, 300 presses while partner sprints to parking lot and back. Some fast PAX here..

Mosey to turf field for some Mary, then..

Squat x 15, Star Jump x 15.. x 12.. x 9.. x 6.. x 3..

10 second air chair if all PAX can hold form, x 3.

Can’t leave without finishing the trail run, with some exercises thrown in. To the flag!


Lots of praise for opportunities to grow and get involved with local churches. Prayers for certain struggles among us.


  • Follow Alpha Instagram and FB accounts (“F3Alpha”), and ‘share’ the posts to increase exposure.
  • A reminder that if you Q, you must BB. The PAX and Site-Qs will hold you accountable. But if you don’t BB, you probably aren’t reading this sentence.
  • Tclaps to Mufasa and DoSiDo for posting an hour early for the Ruck. At some point YHC will jump in.
  • Cheers to the PAX for being very conscious of the 6 and those who are pushing through pain. It’s that support that keeps guys coming back.
  • Awesome to have guests.. Today’s guest was Genie from MECA, good man. He’s heard of Alpha.. keep making noise.
  • Proud to know Alpha is setting the bar on the beatdown experience, Genie was ‘completely unprepared’ for the push this morning. Let’s keep pushing!
  • Ralphie showing consistency. Keep posting brother, and check out a weekday.
  • For a runner, HaHa showing he can take on a beatdown like the best of us. Keep poking the bears!
  • How does one accelerate so quickly up an incline at the end of an hour of pain? That’s our Mufasa. #respect
  • Good to see El Matador out on a Saturday, but YHC has been less than consistent on Saturdays, so maybe it’s me that was seen?
  • Easy Go did not quit. As Crack said, ‘Just showing up is a win.’

These Merkins are no joke

    When: 4/1/17


    The Pax: Banjo, The Mole, C-4, Bloodhound

    QIC: Babyface

For the record, I had no intention of a nice and easy day.  That was a poor attempt a April Fools humor, very poor.  For the men who showed up for the morning beatdown, there was no fooling them, for if I had given them a nice and easy workout, it’s likely that I would have been the one getting the beatdown.  These fine men came ready to work and sharpen each other this morning.  

So much so that Banjo, our resident Creekview teacher/coach/tour guide wanted us to know about some monkey bars, pull up bars, and a large climbing wall that is used by the school’s ROTC program so we modified the warm up to take the loooong way around the school, and that’s where the fun begins.

Warm up

Mosey to the new ROTC playground in the woods for a quick show and tell by Banjo.  There are some fun things in there that will soon be incorporated into upcoming beatdowns, just not yet.  So we continued our mosey around to the front of the school where we met up with an old friend, Jack Webb.

To get our arms loosened up we started the day with a little Jack Webb all the way to 10.  YHC new what was in store for the day so I really wanted to get the arms woke for all of the fun.

The Thang

We mosey to the Middle School across the street to the set of benches at the back of the school.  There we performed our next set of exercises.  We did dips and step ups (1-10 & 20-11 respectively IC) on the benches.  Q had a difficult time with math this fine morning, luckily Mole is an Ex-Physics teacher, so he helped out with the higher level calculations we were doing.

Next we moseyed to the practice field behind the school to do a round of crowd pleasers.  We performed 11’s of monkey humpers on the far side of the field and crunchy frogs on the return with a set of 5 merkins each time you passed the center of the field.  We did this OYO, because Q didn’t want to screw with math out loud again for the day.  


Finally after a quick 10 count we headed to the back of the front of the main high school parking lot for our last set of exercise, the Webbicide.  At each line we increased by 5 Merkins all the way to the end of the parking lot.  In the shadows of 3 hot air balloons filling and getting prepped for takeoff we battled through,  but unfortunately ran short on time and had to call it before anyone made it all the way through, though a few were close.

Mosey back to the flag



  • Banjo suggested a great 3rd F to help clean up the trash in the front of the AO.  Apparently since the cherokee county school system decided to privatize the clean up crews it has gone to crap.  We all agreed it would be a great way to give back and show appreciation for them letting us use the facility.
  • 2nd F Coffiteria at C-4 was great, all 5 who showed for the beat down went and we even picked up a starsky from C-4’s neighbor who has been laid up with a calf injury for the past couple weeks, Naty Light.