I’ll Have The Regular

    When: 08/14/2018

    Where: Shadow - DHS

    The Pax: Leon, Fireballs, Seles, Scout, Fizz, Manhole, Chain Gang, Stripper, Madoff, Fist Founder

    QIC: Poison

10 strong HIMs, chose the Red Pill and joined Poison for a back to school Q. Poison did not disappoint.

Let’s Mosey….to the front of the school along Vermack.

The Thang: Cherokee run to Mt. Vernon and back down. (1.0 R/T)

Mosey to the P.O.D. and grab a nugget then mosey the benches. Set of 20 Kettle Bell swings, Squat Thrusts, and Step-Ups with your nugget and then SSH till finished. Repeat-O, Set of 15. Replace your nugget.

Bear Crawl, Frog-Hop down the sidewalk. Mosey to the backside of the school and pause – 20 Mountain Climbers (IC) Mosey to the memorial garden. 2 Sets of 10 Dips (IC). Mosey up the stairs, to the parking lot for 10 squat thrusts OYO.

Mosey back to the POD and grab a nugget. OYO 20 double crunches, Southern Gentlemen / Yankee Aggressors, and Derkins.

Bear Crawl, Frog-Hop down the sidewalk. Mosey to the backside of the school and pause – 20 Mountain Climbers (IC) Mosey to the flag pole for some Mary.

Mosey up the stairs, to the parking lot for 20 plank jacks.

COT – Manhole took us out.

We put ‘em on the ropes in Dunwoody

    When: 06/05/2018

    Where: Shadow - DHS

    The Pax: Rambo, Impala, Greenbean, Chopper, Fizz, Leon, Moonshine, Fireballs, Switch, Swing State

    QIC: Moses

11 pax were roped into 45 minutes of pain with the promise of ACRT tonight. The rest of you were sorely missed…and the soreness may linger.

Warmorama: including SSH, knee ups, IST, Perkins, side-to-side lunges

The Thang: Circle up around the light pole in the parking lot with the heavy rope; one person working shoulders on the rope for 20 seconds while the pax does an exercise called by YHC, including side-to-side lunges, merkins, knee-ups, burpees, jump squats…with repeats of several of those exercises

Mosey to the Memorial Garden for – one-legged squats, derkins, one-legged squats, incline merkins and more side-to-side lunges

One lap around the track and then line-up / partner-up for ark loading, roughly 45 yards: leapfrog, wheelbarrow, piggy-back carry, inchworm with one merkin at the bottom – stagger merkins and side-to-side lunges were built in along the way.

Run around to the tennis courts and assume the People’s Chair position against the side of the school, with toe touches and air presses, 2 rounds of this.

Complete the campus tour circuit by returning to the parking lot for a final round of shoulder work with the rope…pax called the exercises, including burpees by Greenbean, LBC flutters by Moonshine (?!? That hurt), pretzel crunch, LBC, the W, elbow plank by Chopper, and some other exercises

If you posted this morning, the 1st round is on me at the Moondog Growler tonight…say around 645pm to 7 pm.  The Fizz closed out COT reverently.


1)    It was great seeing you again.  I can’t remember the last time I posted with y’all…probably when I was wearing long sleeves and a hat. I love what you’re doing with the place.  Keep up the nice renovations…but please install some pull-up bars

2)    Moonshine and Fizz – thank you for putting your best effort into the leapfrog exercise.  I really didn’t want to get to know you any better.

3)    Greenbean was kind enough to provide theme music during the IST (or Imperial Walkers). I’m expecting more thematic sounds effects at the next workout.

4)    Fireballs – I’d like to thank you for allowing me back on campus without the appropriate matriculation paperwork. I’ll work with the administration to shore up the administrative matters.

5)    Swing State EH’ed me to Q at the Mighty Oak on a Wednesday months ago.  I declined because I’m generally out of town on Wednesdays.  He’s persistent…he tracked me to Dunwoody, GA!  Great to see you, brother.  I’m looking forward to some more workouts with you while I’m in ATL.

S&M Anyone?

    When: 08/16/2018

    Where: Shadow - DHS

    The Pax: Fireballs, Scout, Fizz, Madoff, CashBox, Chain Gang, Billboard, GreenBean, Stripper, and FieldDay

    QIC: Manhole

10 stout souls, including one FNG ( arrived Brian Jordan – departed Field Day), joined YHC for a little S & M. (Squats and Merkins). Well, not really a little, but we will get to that.

Warm-O-Rama: (All IC, Sets of 15 and then 10) – SSH, Imperial Walkers, Wind-Mills, Prisoner Squats. Those two sets book-ended a set of 15 Stone Mountains and then right into plank – left arm, right arm, left leg, right leg.

Mosey to the curb – High Knees, LungeWalk, Butt Kickers and Mosey across the lot. Mosey down to the track for…

The Thang: 2 Laps – alternating Jog and Run every 50 yards, broken up by sets of 10 Merkins on the 1st lap and 10 Squats on the 2nd (That’s 80 and 80) for those keeping score.

Mosey to the bleachers – (3 Sets of 10, each exercise, all IC) Dips, Step-Ups and Incline Merkins.

Backward Mosey to the break in the fence and then over to the flagpole for some…

Mary – (All IC) 20 Each of LBC, Rosalita, Low Dolly, Low Flutter, Oblique (L/R). Followed by 10, 30-60-90 and 10 Freddie Mercury’s.

Mosey up to the parking lot for a long distance 11 between the curbs, Squats, and Merkins (that’s another 55 each, or 135 in total). (10 HR Merkins Extra Credit for a select few).

Circle Up – 20 Sumo Squats OYO.

COT – Madoff took us out and Field Day was activated.


The Four Corners of a Circle

    When: 08/15/2018

    Where: Candy Creek

    The Pax: Saint 2 O, Ha-ha, Zohan, Nacho Libre, Mulligan, and Swartz.

    QIC: Nacho Libre

YHC strolled into Candy Creek right at 5:15 ready to roll.  Now with limited options at the creek, I thought it might be a good idea to try and turn a circle into a square.

So the pax moseyed up the stairs and around the track and back ready for the trusty Side Straddle Hop.  Many pax don’t know this but the SSH is not a mandatory exercise at F3.  Anyway, we did some SSH, Imperial Walkers, Lunges and a few merkins.

The Thang: Four Corners of a Circle.

First Corner – 10 Burpees

Second Corner – 10 Burpees, 20 American Hammers

Third Corner – 10 Burpees, 20 American Hammers, 30 Merkins

Fourth Corner – 10 Burpees, 20 American Hammers, 30 Merkins, and 40 Step-ups.

Still, with plenty of time, the pax parntered up and grabbed a coupon.   At the start of the track, we partnered up for a Dora.  100 Skull Crushers, 200 Curls, 300 Press.  Finished up with a few minutes of mary.

Moleskin:  Saint 2 O came to the rescue on the four corners.  YHC was too hard-headed to realize if you start one corner over you can end up at the spot you want.

Ha-ha saved the day as Nacho grabbed a boulder to do a Dora with his FNG.  Ha-ha recommended that we rotate through with the coupons.  Isn’t the whole goal to try and retain the FNG’s???  Tough morning for me.

COT: Cosmic Bandito getting baptized at North Point this Sunday at 9:00!  Welcome FNG Swartz!  Always an honor to lead this group of men.

Wreckicon, wreckicon, let me rock you

    When: 08/14/2018

    Where: Rubicon

    The Pax: Lumbergh, Mayhem, Haha, Kruger, Zima, Tophat, Do-si-do, pit-stop, Special K, FNG (Honeymoon), Cookie, Miller Time, Lowes, Pellets, Jackalope, BoKnows, Frog, Swamp Donkey, Tommy Boy, Fix it, NachoLibre, Aflac

    QIC: DD

Wreck, Wreck, Wreck, Wreckicon
Wreckicon, Wreckicon, Wreckicon
Wreckicon, let me rock you
Let me rock you, Wreckicon
Let me rock you, that’s all I wanna do
Wreckicon, let me rock you
Let me rock you, Wreckicon
Let me rock you, let me feel for you
Wreckicon let me tell you what I want you to do
Do you feel for me, the way I feel for you
Wreckicon let me tell you what I want you to do

Week 3 of Wreckicon started with a little music and a larger than normal number of PAXs (23).  Team up Tuesday had several people wearing their team colors and with some partner work to dirty up each guys favorite shirt.

The Thang:


20 of the following:

  • Flutter Kicks
  • Dolly’s
  • American Hammers
  • Buzz saw


Song – Van Halen -Jump:

  • Squats
  • Jump Squats (at word “jump” in song)


Partner up:

  • Balls to the walls and 20 Big Boy Sit-ups
    • Flapjack
  • Ascending Testicles and 20 LBC
    • Flapjack


  • Dips on Planking partner
  • 20 Derkins off partner plank each
  • 20 Leg throws each
  • 20 bro-merkins
  • 20 step ups right leg
  • 20 step ups left leg
  • Repeat step ups

Grab rock 1 each (Around 20-30 lbs each)

20 each

  • Curls
  • arm presses
  • skull crushers
  • rows
  • Run up the hill and back down after each set of 20.

Repeated this for about 2 rounds or until time ran out



  • T-Bombs
  • Mountain Climbers


Patches and stickers available for anyone interested.  HaHa charging $5.50 for patches.  Stickers are free I believe.  DD has free stickers as well.

2nd F at Alpharetta Food Truck next Thursday

One FNG – Jim Hulsey – Honeymoon

#IronPax Week 2 80’s cinder block fest

    When: 08/14/2018

    Where: The Gladiator

    The Pax: Spandex, Delicious, Laces, Kegger, Grasshopper, Wingman, Postal, Viking, Sox, Shrinkage, Puddle Jumper, Moonshine, Brownie, Scar, Tebow

    QIC: Scar

You might read that headline and think wow a heavy rock concert. You would be right on the heavy rock. It would just take the form of a 37 something pound cinder block.

So this morning 15 Pax gathered in the gloom of East Roswell Park to tackle the F3Greenwood Week 2 #Ironpax challenge. We had posted the YouTube link they sent out  showing all the exercises and stated that gloves were needed. Judging by the amount of people and the joyful banter prior to mosey they either did not care what was about to happen or they had resigned themselves to a sufferfest.

The Warmup:

Short mosey to the parking lot arena where all this would take place, SSH, weedpickers and mountain climbers to get the blood flowing.

The Thang:

A quick explanation of what we were about to do – check

15 brand new cinder blocks lined up – check

How to track your reps on the whiteboard – check

80’s Music and timer started – check

4 sets of 8 minutes each with 2 minutes rest in between, perform as many reps as possible in that 8 minutes. After every 25 reps run 25 yards out and back (50yards total)

Set 1 – Thrusters with coupon (8 mins)

Set 2 – Curls with coupon (8 mins)

Set 3 – Kettle Bell swings with coupon (8 mins)

Set 4 – Man Makers with coupon (8 mins)

Sounds easy on paper, well this was a great challenge F3Greenwood, we salute you. I know there are some tired men out there today but all of these men are stronger mentally and are proud of their achievement.

Cant wait for next week.


Prayers for all fellow F3 men battling injury. Help make us better Fathers, Brothers, Husbands and Men. SYITG

Mini-Murph Plus

    When: 08/13/2018

    Where: The Wreck

    The Pax: Double D, Thumper, Mad Dog, Foley, Switch, Goat, Sparky, Sprocket, Bronco, Zima, Jackelope, Squeegee, Divot, Rusty, Grease Monkey, Turbine, Swamp Donkey, Crab Legs, Rooney, Hattrick, Blue, Virginia Slim, Cornhole, Circus, Hosen, Bieber, AFLAC


When 26 PAX decide to show up in the gloom on a Monday morning, there’s a certain pressure on the Q to deliver a crisp and decisive BD to get the week started off right.  As YHC was leaving the house this morning at 0510 with only a few scattered ideas in mind, pressure was on.  Would this be a good day to bring back the Board of Pain, head off-campus to Knoll Woods, or were we overdue for a traditional Murph?  With 5 minutes to go and PAX arriving in big numbers, plans were made.


Mosey along the trail past the tennis courts and up the hill toward the gymnastics center and back down toward the football field parking lot (about 1/2 mile).  Circle up for the following:

  • 10 Abe Vigoda’s
  • 10 Hillbilly’s
  • 5 Double-D’s (arms crossed at chest and knees slightly bent while talking sh*t with your neighbor).  Flap-jack.

Once completed, direct non-mosey’ers to lunge-walk across the large parking lot and conduct Mary while waiting for YHC to lead remaining PAX on a longer mosey around the back 40.

The Thang:

After the moseying PAX gathered their non-mosey brethren, head to the playground for a tweak on our traditional Murph, with 5 rounds of the following:

  • 5 Burpees
  • 10 Pull-ups
  • 20 Derkins

Alternating air-chair and plank for the six.  Once completed, head to Malbec Mtn for 5 rounds of the following:

  • Bottom – 7 Burpees
  • Run to top – 7 Stone Mountains
  • Continue up to gymnastics lot – 7 Burpees
  • Run back down to top of hill – 7 Stone Mountains

One advantage of running Q is that you can audible when certain PAX start breathing down your neck (Crab Legs).  After 5 rounds and time running short, YHC decided it was time to save himself from embarrassment and make the call to recover with some lunge-walking while waiting on the remaining PAX.

With the six in, direct all non-mosey’ers to take a direct line back to flag while YHC led the remaining PAX on a quick scenic route home.  Slim somehow made it back to the flag unnoticed, but rumors abound that he was close to calling the dinosaurs on the way home.

As has been the tradition of YHC’s recent Q’s, no time for Mary.


  • Best wishes to Sell-out for a speedy recovery.
  • Prayers for guidance to Mad Dog as he pursues new employment.
  • Prayers for Mad Dog’s neighbor as she battles cancer.
  • New East Cobb AO coming soon (details TBA).

AFLAC out.

And there was fog

    When: 08/13/2018

    Where: The Hooch

    The Pax: Feathers, Scrooge, Sunshine, Flo, Boomer, Jimbo, Zohan, The Dab, Ready Mix (FNG), Saint2O

    QIC: Saint2O

As YHC was planning for this morning’s beatdown, YHC saw the week 2 IronPax workout and got excited that the planning had been done for me. Alas, there was no way to make this work at the Hooch. Maybe at the H0.0ch, though. Stay tuned for that on Friday! So, I worked on a backup plan, and I think it came together quite nicely. Here’s what went down:


  • Disclaimer and lap around the parking lot with some side shuffles
  • SSH
  • Arm circles, both ways
  • Mountain climbers
  • Imperial walkers

The Thang:

Then we started to mosey toward the track. Along the way, we stopped at various intervals and did the parts of the mucho chesto: 10 each of regular merkins, wide merkins, diamond merkins, stagger left merkins, stagger right merkins.

Eventually, we ended up at the track and I explained that we would be doing a Cooper, which is 10 each of burpees, squats, and big boy situps, then run a lap, and decrease by 1 until you get down to 1 burpee, squat and big boy situp. Everyone seemed real excited about it.

Sometime near the end of the laps, a fog rolled over the track and it cooled things off. Pretty nice!

After that was done, the time looked good, and we moseyed back to the flag, stopping along the way to finish the mucho chesto, just like before. Good job!

Turns out we did 3.48 miles, great work to all!


We had some time for some Mary, so here’s what we did:

  • V-ups
  • J-lo
  • Dying cockroach


Welcome back, The Dab!
Welcome Ready Mix (FNG)!
Prayers for kids and teachers back at school

Thanks for letting me lead today, it was an honor,


Everything’s coming up 11’s

    When: 08/11/2018

    Where: Shadow

    The Pax: Seles, Fireballs, Leon, Red Bird, Madoff, Manhole, Fist Founder, Scout, Green Bean & Stripper

    QIC: B-Bo


Enough men to field a football team showed up on a warm, humid morning in Dunwoody for the weekly Saturday beat down. The Q did his best to oblige the crowd with a workout based around the number 11. There was much mumble chatter in the Pax today about the Q’s heritage and mental acuity but we all managed to enjoy the shared hour of fitness and pain.

Here is the Thang:
11 x SSH,
BURPEE/BROADJUMP 11’S (cut short due to time constraints)
11 X SSH

Green Bean took us out today.


Good work today.


Zohan’s Birthday Q

When: 08/11/2018

Where: The Widow Maker

The Pax: Cookie, Lowes, Top Hat, HaHa, Catfish, Socks, Pellets, DeVito, Mayhem, Miller Time, Zohan

QIC: Zohan

Mosey, with some side shuffle and high knees.
Weed Picker X10
Imperial Walker X10
Plankjacks X15

Secondary Warmup:
1 minute quick step-ups on a curb (AMRAP) followed by 3 burpees OYO

2 coupons per person, one for each hand
The soccer field near us doesn’t appreciate grown men working out with rocks on the turf (for some inconceivable reason) so we moseyed down to King’s field under the Widow Maker.
Fun fact – King’s Field was where I did my first BB ever.
Another Fun Fact – Running for a few min with rocks in both hands is a treat by itself!

Down in King’s Field we gathered for Suicide Sets
First set: Russian Twist, American Hammers and SSH (yes, with coupons in each hand for a nice tingly feeling in your arms)
5 of each on the spot, run half the field and back, do 10 of each, run the whole field and back, do 20 of each. Plank for the 6.
Second set: Overhead lunges, V-ups and Copper Head Squats.
As before – 5, 10 and 20.
For the third set we moseyed closer to the Widow Maker. I decided that we can all need some rest, so the third set was done in people’s chair position against a wall.
The third set included: Curls, Wings and Wonder Bra.
5 of each on the spot, halfway up the Widow Maker and back, 10 of each, all the way up the Widow Maker and back, 20 of each.

Time was running out, so up the Widow Maker we went, with the coupons, to bring them back. Had only a couple of minutes left for a quick Mary

LBCs X30
The Dully X10

Thanks to F3, I feel better at 40 than I ever felt. Yes, it is often painful, but it’s worth it!