Pure Burn

    When: 10/4/2016


    The Pax: Cookie, MASH, Miller Time, Moonshine, SoSoDef, Foghorn, Hoff, Fondue, Blue Steel, DoSiDo

    QIC: Foghorn

Beautiful morning for a beatdown, under the stars. 10 PAX fought the fartsack for their #DRP, and YHC realized Alpha may have a new group of regulars at the Rubicon.. they showed in force today.


Plank Compass.
From plank position rotate around the compass, with the feet serving as the center point. Move to the  point the Q calls, and perform the exercise. South=Plank Jacks, East=Merkins, West=Peter Parkers, North=Mt. Climbers.

Mosey to Grits Pavilion.

The Thang:

Find a partner for DORA. One partner does 25 Pure Burns, calf raises in a squat position. Other partner performs 100 toe taps, 200 step ups, 300 calf raises. Rotate with partner after 25 Pure Burn until exercises complete. “Pure Burn” is right!

Mosey to FOD. Line up on right foul line.

YHC asked himself last night.. What’s the “Lieutenant Dan” for the arms?? After searching the exicon on F3Nation.com, it appeared there was no name?? YHC called it “Stonewall Jackson” in honor of the man’s missing arm. #RIP

Stonewall Jackson.. 1 merkin, 4 crawls.. 1:4 ration, up to 10 merkins/40 crawls. YHC lost most of the PAX on this one somewhere in center field.. They may be becoming regulars, but that bear crawl needs some work men! Don’t fret.. the body adapts quickly at the Rubicon! You’ll be half bear in no time..

Mosey to center field, circle up.

Upside down pyramid.. 1 burpee, 5 merkins, 10 squats.. 2 burpees, 6 merkins, 11 squats.. 3 burpees, 7 merkins, 12 squats.. Up to 5, 10, and 15.

Mosey to right field line.

Sprint to left field line through center. 5 burpees, OYO.
Sprint to right field line. 10 merkins, OYO.
Sprint to left field line. 10 squats, OYO.
Sprint to right field line..

The PAX really pushed on the sprint!

On your six.

LBC x 20
Flutter x 20
Boat/Canoe x 10

Back to parking lot to finish.


Prayers of gratitude for influence. Prayers for SoSoDef’s family/friend in need of God’s influence on a tough bout with cancer.


  • Double #RESPECT to SoSoDef for pushing the sprint. Its easy to let yourself slack on the sprint, but that guy is growing before our very eyes.
  • Cookie with a soccer match tonight, but those calves may not cooperate after this morning’s beatdown!
  • MASH.. Where’s the VQ? You’re ready.. and the PAX is wanting!
  • Miller Time showed he’s a pro with the Q last week. It’s yours whenever you want it! Dude also a leader in the sprints.
  • Moonshine back on a weekday after his first post on a Saturday. I have a feeling he’ll stick around.. and we are better with him in the PAX.
  • Hoff also showing consistency, and YHC enjoyed partnering up. Baywatch body in no time!
  • Okay, Fondue.. VQ next Tuesday?? Let’s talk.. Awarded the Cal Ripken award for ultimate consistency. Also would like to see you on Saturday’s at #Widowmaker.
  • Blue Steel also leading several sprints.. I believe this guy likes to run.. Love being humbled by those older and wiser than YHC.
  • And what more can we say about DoSiDo, that hasn’t already been said? #HIM. Love getting passed on the run by DoSiDo..

Later.. Foghorn

T.I.G.E.R.S R.O.L.L “42-36” Over Louisville Cardinals

    When: 10/04/16


    The Pax: Sweeper AKA "No Shoes", The Body, Clyde, Swiper, Rueben, Tarzan, Hammer, FNG - Flat Ball, Rubicon Legends: Law Dog and Crack

    QIC: Darth Visor - Orange

ESPN GAME DAY – Tigers to # 3 – After epic #beatdown of upstart Louisville that beckons for a T.I.G.E.R.S   R.O.L.L #beatdown in the Big Creek Gloom. Swiper Preblast brings the curious RUBICON legends Crack and Law Dog. Sweeper showes up with Shovel Flag and “No Shoes” (sweeper) plants flag in bare feet, completes W/O in Socks!!! Welcome FNG – Flat Ball he’s from NEW ENGLAND.

10 PAX showed up on time….CRACK not so much! As Crack begins making his way to the PAX we enjoyed a little warm up with SSH, Cotton Pickers, Imperial hill billys?

Law Dog continues his vigilance on the cadence count and form! Mumble Mumble Mumble.

Let’s grab Howard’s Rock and run down the hill for the most exciting 45 minutes at 5:30 AM!

TTrain Tracks / Tunnel of Love 100 yards each way.

I Iron Hulk (1:4  Merkins to Shoulder Air Press) mumble chatter quiets a bit after 6 or 7 sets pressing air is really difficult at the end.

GGenuine (Squat with chest press rock) Guest Q – CRACK showed off his Rock

EEhlo (jump shots) How many points did we let LOUISVILLE Score? 36 each side.

R –  Rockee’s – Fortunately Clemson held back the throttle so only 42 Burps with a Rock. great job by future Q’s The Body, Clyde ,Hammer, and Rueben.

SStar Jacks (squat to Star jump) <<<NOT PLANK JACKS>>> it’s and S.  a lot of them


RRapid Fire Rock Set   (curls / press / Tri’s / chest press)

O Ollie Norths (carry man from the battle field) Partner up 30 YDS and Back rinse and repeat

L –  LBCs (with rocks)

LLt. Dans    – (squats with R lunge and L Lunge) mumble chatter regarding naming convention and determined that it feels like you have no legs after this awkward exercise. SQUAT 2 3 One Squat 2 3 Two

Most PAX enjoyed the # beatdown some donned there cheerleading skirts and shook their pom poms into the mumble chatter abyss.

Hail Mary’s for all that finished…TARZAN is a TENNESSEE FAN sorry UGA dudes.

COT – Law Dogs coworker cancer treatments, Hammer – job search, other.

That’s when people like us have gotta forge ahead, Helen. Am I right? “Tommy Boy”

    When: 10/3/2016


    The Pax: Chipper, Matador, Tom Jones, Tightrope, Boomer, Flo, Foghorn, Simba, Sneakers, Sunshine, Mr. Drummond, Squirrel, Stubing, Shawshank, Dab, McCracken

    QIC: Callahan

17 STRONG for A VQ that would even make Big Tom Callahan proud!!  (Editor’s note: Flo)

Mosey around the lot.  High knees, butt kickers, slide left, slide right, you do the hokey pokey and you turn yourself around…you get the point.  Circle up for a quick dose of SSH, Imperial Walkers and Cotton Pickers. 

The thang…

Mosey to the church.  Commence Indian Run to the track and the chatter began…Indian Runs with 17 people??  Madness I say, but we’re stronger for it. 

Attempt to find the stairs at the track in the dark and find a comfy area for 20 dips, 10 box jumps/step ups, and 10 incline push ups to get the blood pumping.

Partner up on the track.  As one partner runs a lap, the other partner starts the first workout. Alternate once the runner makes the lap.  The party was as follows:

50 Maktar N’Diayes

100 Overhead Claps

150 Alternating Shoulder Touches

200 Squats

Mosey back through the parking lot where QIC learned how to look at a watch.  Need more exercises to fill time!  Flo really wanted to do some Clock Merkins, and who am I to fight a guy in a Superman t-shirt?  Ten Merkins each round, rotating after each set of ten.

Mosey to Hurricanes where we met Lieutenant Dan and two Irontribe guys that were immediately recruited.  They said something about liking to pay for workouts, so we kept moving. 

Sprint back to the flag.  Mary of LBCs, Flutter Kicks, Rosalita, Freddie Mercury, Reverse LBCs, Dying Cockroaches.

Welcome Tom Jones to the crew.  For an FNG, he made it look easy!!  Great work to all…see you in the gloom!


F3 Atlanta/F3 Alpharetta – Convergence 2016

    When: 10/1/2016


    The Pax: Mufasa, BabyFace, Sunshine, Sweeper, Bloodhound, DoSiDo, Foghorn, Simba, Tinman (FNG), Banjo (FNG), Flo, Green Bean, Bibo, Seles, Manhole, Leon, Fireball, Montross, Madoff, ABC, Dr. Dolly, Off Count, OK

    QIC: Green Bean, Foghorn, ABC

23 PAX came out for the 2016 convergence beatdown with F3 Atlanta and F3 Alpharetta regions, at the beautiful Riverside Park in Roswell, GA. Ready to push for 90 minutes, beginning in the gloom, as a beatdown should be. We planted the flags, gathered the PAX.. and here’s what happened..

Green Bean with the honor of jumping us off as first Q..

IW’s IC x 15

Low-Slow Squats IC x 15
MC’s IC x 15, hold for:
planks, various

Mosey to field:

SSH IC x 15
Low-Slow Squat IC x 15
MC’s IC x 15
Merkins IC x 5
Squalkers IC x 15
MC’s IC x 15
Low-Slow Squats IC x 15
Merkins IC x 20

Mosey to Wall for:

Wall-jumps OYO x 10
Dips IC x 15
Wall-jumps OYO x 15
Dips IC x 15
Wall-jumps OYO x 15
Dips IC x 9  (QIC was beat!)

Mosey back to field for:

Bear Crawls IC x 15
LBC’s IC x 15
Bear Crawls OYO back to start
Low Dolly IC x 15
Crab Walk back to other side OYO
Mason Twist IC x 15
Obliques IC x 15, flapjack

7:30.. Now that Green Bean has the PAX nice and sweaty.. Pass the Q to Foghorn!

Foghorn introduces the group to an F3 classic.. the Sally. But judging from the groans of joy (pain?), this group is already well aware of the pleasures that Sally can deliver!

Move “Sally up” and move “Sally down” to Squats, then again for the Merkin. #burn

Stretch out those limbs with SSH x 20.

At this point ABC was thinking YHC was diverting from the initial plan for YHC’s Q, which was to travel a bit, but YHC wouldn’t dare push the merkin or squat too much, as YHC has personally experienced the beatdown ABC has and was about to deliver to these unsuspecting men (unsuspecting to Alpha and Dunwoody PAX at least)..

One thing F3 Nation should know about F3 Alpha… we like to travel. Mosey!

The PAX travels .8 miles along the scenic river path to Azalea Park, holding at the Azalea Park pavilion for the six.. and waits.. SSH x 20.. and waits.. Back to Riverside Park, picking up the six (or several sixes) along the way.

8:01.. Foghorn passes the Q to ABC!

The Crowd Pleaser: Travel from one end of grass field to the other, Squats on one end, Merkins on the other. 25-5 ratio. Just for fun.. 5 burpees in the middle of each pass.
This was certainly the crowdpleaser.. Mufasa to YHC’s left voiced his pleasure with the push, in Mufasa fashion.
5x:  upside of a 1-2-3 pyramid with burpees-merkins-squats.
Grass field sprints w/ burpees, squats & merkins.
8:30.. Call it!
Each PAX calling their AO, and two FNGs earned their names today!
Prayers of gratitude to F3’s impact in our lives and others we are allowed to impact. Prayers for Flo’s dad’s health, gratitude for the life lived. Prayers for YHC’s relationship with family.
  • Awesome experience seeing the PAX of other AOs in the ATL area. Really strong group of men. YHC thought it was a great mix of stationary exercises and traveling, endurance and strength.
  • Alpha missing many of our regulars due to weekend travel, etc, but a great representation by those in attendance.
  • Chastain PAX earning extra credit on the wall jumps.. that wall was no less than 4 feet high. #RESPECT
  • Mufasa earning the Co-Q title on this day.. as Def Con 2 was out with another injury, and Mufasa was sure to hold the PAX accountable. “When in doubt, plank it out!”
  • Dr. Dolly.. Sir Dolly.. Mr. Dolly.. ? (You had to be there)
  • ABC and Bibo(?) are original PAX from the original F3 ATL launch years ago.. #RESPECT
  • Sunshine mentioned the 90 minutes was certainly a change from the usual 45.. The body reaches a stopping point, then you’re forced to break through. A nice challenge.
  • Dunwoody bringing the #RESPECTS in force. The old men represent!
  • YHC proud of the growth of Alpha.. easily seen in the line of ShovelFlags, with another soon to be planted on October 22 for Norcross. Also very cool to see the Atlanta and Dunwoody (“Sandy Springs”?) flags standing in line.
  • Some nervousness on the planting of five flags in hard ground.. 13 x 5.. 65 burpees does not sound fun.
  • Speaking of burpees.. Pretty sure we hit the 250 mark on burpees for the morning.
  • Over 6k steps in 90 minutes according to Flo’s step counter.. wow.
  • Simba bringing his brother and dad to the party, both FNGs, and both excited to now find the PAX in their areas. Represented well as FNGs through a tough 90 minutes.
  • Hoping to see more PAX out next year!
Till next year! – Foghorn

Field Trip

    When: 09/29/16


    The Pax: Do-Si-Do, Nacho Libre, Boomer, Mufasa, Moonshine, Baby Face, Cookie, Blue Steel

    QIC: Law Dog

After realizing that the quarterly q was at an end, YHC realized that there had not been a trip to the parking garage in a long time. So at 5:30 sharp, the pax was off and running.

At the children of the corn, warm up with side-straddle hops, cotton pickers, and windmills.

On the mosey to the parking garage, a few pit-stops for merkins and LBCs.

At the parking garage, it was time to CLIMB Robert Plant.

C – Crab cakes

L – Lunges

I – Imperial Squat Walkers

M – Mountain Climbers

B – Burpees

First round of CLIMB -1 crab cake, 2 lunges, 3 Imperial Squat Walkers, 4 mountain climbers, 5 bupees. All double leg count, so right left = 1.  After finishing the burpees up 1 flight of stairs and run around the parking deck back to the start. Second round, reps of 2, 4, 6, 8, 10 and 2 flights of stairs. Third rounds, reps of 3, 6, 9, 12, 15 and three flights of stairs. Fourth round, reps of 4, 8, 12, 16, 20.

Somewhere in all this climbing, Blue Steel runs into the Parking Garage as a man on the mission. While late, he must have been determined to find the Pax because anyone who can find us that far from the Rubicon deserves some praise. Either is an exceptional bloodhound, saw the pax running on his way through down town Alpharetta, or read the excellent preblast that left the bread crumbs to follow

Proud to say most of the pax finished the 20 burpees strong before time was up and begin the mosey back to the flag. On the way back, periodic stops for Mary which included LBCs, J-Los, American Hammer, Freddy Mercury, and Dolly.


Prayers and Praise for Baby Face’s friends who are new parents.

Prayers and Praise for Nacho’s marriage and upcoming honeymoon travels.

Convergence this Saturday with F3 Atlanta at Riverside Park 7am.

Final Thoughts

It has been a great experience being the Thursday Quarterly Q. YHC did not think it would be possible to come up with beatdowns each week nor have the endurance to really push the guys at the front of the Pax. However, it has been a blast. To those who have not taken a Q, I encourage all of you to give it a try. You will find that it is a great way to challenge yourself and become better. It is also a lot of fun. If you don’t think you can or have any hesitation, just ask Do-Si-Do or Miller Time who have had their VQs recently. I am sure they will say go for it.

Oh the places you will go

    When: 09/29/16


    The Pax: The Pax of F3 Alpha

    QIC: Law Dog

So way back at the 2.0 work out there was a conversation that went like this:

Crack “why don’t you take the q for this next quarter.” Law Dog “not sure, I could probably take it with some help.”

Over the last 3 months YHC has had help from Nacho, Do-Si-Do (VQ), Boomer (marys when YHC overdid it), Hickory Stick (birthday Q), Darth Visor (tires and respect), and Grits (moving q).  During this time we have been to the warplane, brokeback mountain, the merkin mile, the track at the rec center, the backside of brokeback mountain (yes there is such a place), the field of dreams, the rock pile, the playground, and even ran in the dark to the grand stands of the Horse Park.  There has not been much the Rubicon has to offer, that has not been tackled…..Oh yeah, there is one field trip YHC has kept trying to plan and has not worked out. Show up tomorrow for YHC last quarterly q prepared to run, CLIMB and Robert Plant.

See you in the gloom.

No run= mo’ fun…0.0

    When: 09/28/2016


    The Pax: el Matador, Piggy, Sunshine, Mr. Drummond, Happy, Chipper, Squirrel, Simba, the Dab, Sneakers, Tightrope

    QIC: Flo

12 PAX set their alarms and showed up for a 0.0 #beatdown for the ages (or at least for the week).  Dab’s M made her return from her trip and therefore our #shovelflag returned as well.  Just in time our ATL metro convergence this weekend.  We didn’t go far, but we went hard.

***0.0 = workout completed without traveling more than 0.10 miles of distance

The Thang….

Quick Mosey around the parking area to the “common ground” for a round robin of warm-ups:


  • SSH: x15
  • Mountain Climbers: x20
  • Side Plank toe touches(R): x15
  • Side Plank toe touches(L): x15
  • Merkins: x15
  • Arm Circles (Front): x20
  • Arm Circles (Back): x20
  • Hillbillies: x15
  • Copperhead Squats: x15

Balls to the wall: Piggy won the challenge!  However, does anyone actually win a BTTW challenge.

3 rounds of “Q Says”:

Air chair with quick feet (30 second rounds).  Quarter turns either left or right depending on what the Q calls.  If anyone messes up the penalty was set at 10 merkins for the group.

Elevator super 21s:

Up the Elevator:  Altogether, but counting on your own

  • Jump up squats, Handwalks up and down on the curb, Pike toe touches, and both leg Mountain Climbers- 1 of each/3 of each/6…/9…/12…/15…/18…/21…- plank hold for the 6 after each number group.
  • Apparently this exercise grouping brings out the worst in Squirrel (literally).  I heard some #mumble chatter petitioning for a rename to Skunk.  Thankfully, YHC was off on a separate island due to limited space on the curb with all the other PAX.  However, a man showed up in a truck and parked where he could see YHC and not the other PAX.  He sat there for a minute and videotaped what I was doing.  YHC is expecting a cease and desist or a cover on the Johns Creek Harold, not sure which.  Weird.

Partner carries

  • Partnered up and did a lap with our partners on our back.  Switched at the start to give our buddy a chance to play.
  • Mr. Drummond hangs on like a koala bear and has a well-balanced center of gravity.  FYI- if you have to carry a PAX he is a good one to carry.  YHC is apparently heavier than he looks.

Duckwalks: Same lap, different exercise, no partners.  We halted mid-way and busted out 10 Merkins.

Mosey back for some Merry: 2 PAX (Simba and El Matador) engaged in a good ole fashion foot race.

IN CADENCE- QIC threw the keys to the PAX.  One called and led an exercise, then called out the next PAX.

  • 15 Freddie Mecury’s
  • 15 Dollies
  • 10 Dying Cockroaches
  • 10 LBCs
  • 10 Squats

I can’t remember who called what, but I think El Matador, Chipper, Simba, the Dab, and Sneakers put us to work and worked on their cadence game.

Moleskin: Convergence this weekend at 7am-Riverside Park.  Looking to launch in Norcross next month, get the word out.

COT:  Thanks to those that shared their struggles with where they are and where they think God is leading them (you know who you are).  It sounds like you guys have been soul searching and that’s good #third F stuff.  Let’s truly be each other’s keeper and continue to build each other up.  We don’t always know what is around the corner, but we can proceed boldly knowing a band of brothers will be there to pick us up or kick us in the butt.  We can praise during the struggle because we know there is a plan in place and that nothing happens by chance.  God is good, he reigns.

Psalm 23:3  he refreshes my soul. He guides me along the right paths for his name’s sake.

Honored to be with you this A.M.  See you in the gloom!

T.R.U.M.P workout he’s about 70 right?

    When: 09/27/16


    The Pax: Reuben, 4-10, Clyde, THE BODY, Sweeper, Darth and Swiper

    QIC: Darth Visor - Swiper - and various QIT's

Well with all the PAX staying up for the DEBATE we thought we might just run our own poll and see how the PAX likes TRUMP now! Most were unhappy after finishing this political beat down.

What had happened was….after a shovel flag plant by Reuben the PAX was led into the Gloom by Swiper for some warm ups and QIT – Q in Training.

SSH – Cotton Pickers – Imperial Walkers – QIT (4-10 ) in action for the windmill 1-2-3-4…

PAX picked up a coupon for a trek to the magic grass!

T – Tunnel of Love 100Yds and Train Tracks back. ( lots of huffy puffy )

R – Rockee’s in a throw back to BDay Q we select Donalds ~ age 70 Let’s just say 70 burpee’s with       a rock is a great way to start the day. (7 Sets of 10) Various QITs leading the sets Ruben,               Clyde, et all.

U – UP THE DANG HILLS (PAX left coupons at top of hill for the UP THE HILLS) several trips up           the hill 1) 50 ROCK A BYE SITUPS 2) 25 Rock Curls 3) 25 Skull Crushers 4) 25 squat presses.

M – MERKINS!! he’s 70? Circle MERK for 70.

P – Plank Jacks…you guessed it QIT Clyde led us all the way to 70

Jail break to flag for some Mary’s

YHC went looking for the Glass of Merlot but came up empty.

Swiper led em thru the mary’s

COT: sweeper on jury duty (murder), The Body headed to Boston – safe travel, thanks for health, and those who protect our freedoms and have paid the ultimate sacrifice.


It’s About Miller Time

    When: 09/27/16


    The Pax: Foghorn, Flo, Nacho, Cookey, Law Dog, Big South, Mufasa, Boomer, Hickory, Mash, Do-si-do, Green Bean, Blue Steel, Miller Time

    QIC: Miller Time

Many thanks to all 13 PAX who joined YHC for his VQ on a perfect fall morning at the rube. A lot to be joyous about to wake up to find out the Falcons got a Road win on Monday Night TV.

Mosey to the rock pile to find a medium size companion and on to the parking lot for some Warm up IC:


The Thang: After a Mosey to the Community Center, we partnered up and split duties While one partner ran the lap, the other did an exercise with their rock companion
Each Partner did 3 laps as well as curls, skull crushers and presses

Repeat except this time each partner ran 3 laps with their companion while the other partner did Walking Mercans, Burpees and then Squats. Lot’s of deep breathing at the end of this sequence.

Mosey on back to the warm up parking lot for three corners (not four) as a pax with Rock.Lunge walk to first corner, 25 deadlifts Side hop to second corner, 25 ballerina squats in honor of Hickory Stick’s fancy dance movements Other side hop to third corner for 25 more curls

Mosey to redeposit said companion and back to the flag.

Mary: Rosalita Dolly Box Cutter LBC Reverse LBC

-Continued prayers for Boomer’s family in a difficult time losing a loved one
-Prayers for Flo in working thru a stressful period with work and family and life.
-Thanks to Mufasa for coming out to my VQ even though he could only stay thru the hardest part
– Belated Congrats to Nacho on his Wedding and wishing him a safe trip to Aruba

The dirty dab

    When: 09/26/2016


    The Pax: The Dab, Boomer, Flo, Piggy, Happy, Mr. Drummond, Bear, Tightrope, Simba, McCracken, Smokey

    QIC: The Dab

11 HIMs showed up this a.m. to kickoff the week right…9 regulars and two FNGs.  YHC couldn’t plant the flag this morning due to it traveling with the Mrs out of town…hopefully it’s representing us well there.

Here’s what happened:

Warm Up: Mosey, Side straddle hop, Imperial Walkers, Cotton Mill

Mosey to soccer field

Dora 1,2,3

  • 100 Burpies
  • 200 Merkins
  • 300 Squats

Airchair for the six (thanks Boomer for the help there)


  • 25 Makhtar N’Diayes
  • 50 Carolina Drydocks
  • 75 Monkey Humpers  (YHC joked they’re a “dirty squat”)

Mosey back the (no flag)

Mary – In cadence

  • Dying Cockroach x 20
  • Freddie Mercurys x 20
  • Rosalita  x 15
  • Flutter x 20
  • Dive Bombers x 15
  • LBC
  • Reverse LBC

COT: Prayers for Boomer family grieving the loss of his father-in-law, continued prayers for Flo’s dad battling cancer (another visit to oncologist today), prayers for YHC’s brother and sister-in-law for reconciliation and wisdom.

Welcome Bret (Smokey) and Ryan (McCracken)