String of Pearls

THE SCENE: perfectly humid morning at Arcadia


SSH IC x50
IW IC x20
Mountain Climbers IC x20
Windmills IC x15

Burpee Mile: 25 burpees every 1/4 mile.

20 Tempo Squats every 1/8 mile for 1/2 mile.(80 Squats total)

Suicides in District 5.  This court is perfect for suicides.  I also love doing suicides.  I am weird.

American Hammer IC x30
LBC’s IC x30
American Hammer IC x20
Gas Pumps IC x30

14 Pax(0 FNG’s) Shoestring(QIC), Slots, Captain O, Beauty Shop, Lochte, Nature Boy, Innuendo, Chuck E Cheese, Runner Up, Webelo, O’Reilly, Hot-N-Ready, Rain Out, Landline.

Accountability is submission to standards by enforcement and consequences.  All of us need to be held accountable in some form or fashion.  You can not do it alone.  YHC encouraged the pax to find those men to lock shields with and begin to build trust and relationship so you can hold one another accountable.  YHC is holding myself accountable to my Shield Lock regarding the queen.  For 30 days, I have to do 50 burpees for every drink that is not water or black coffee.  I am cumulatively doing them at the end of the week.  I have the freedom to drink a coke or two, but will have to pay for those at the end of the week.  I have set a standard.  And thru submission to my Shield Lock, will suffer consequences for my actions or reap the rewards for meeting the standard.  There are many areas that we can all submit to accountability to one another.  Find men you can trust and start accelerating.

Captain Obvious and Slots were having the greatest of conversations for the first half of the burpee mile, then it got verrrry quiet for the second half.  All mumblechatter seemed to quit as we finished with suicides and Mary.  Glad we didn’t have music.

Shout out to Slots for the AMAZING watermelon and Chuck E Cheese for the cold brew.  Perfect morning!!

Christmas in July is coming. Be on the lookout for something from YHC.

Arcadia Launch O rama

THE SCENE: Glorious rain, no lightning in the area

SSH x25 IC
Imperial Walker x10 IC
Daisy Picker x10 IC
Merkin x10 IC
Tempo Squat x10 IC
Partner 11s
– Ankle Throws (both partners complete exercise)
– Run to flag, pattycake merkins

The competition begins:
Wheelbarrow race around the tetherball pole and back (Team Woody U-rock won). Winners take a victory lap, losers do burpees

Mosey to the hockey rink for 1v1 with your partner
 – AMRAP Carolina Dry Docks (1 min). Winner takes a victory lap. Loser 11 burpees
 – AMRAP BBSUs (1 min). Winner = victory lap. Loser = 12 burpees

Mosey to the baseball field for a sprintable surface. 
1v1 sprint vs your partner. Winner = victory lap. Loser = 13 burpees
Gladiator Hands – 1v1. Game to 5. Winner = victory lap. Loser = 14 burpees

Mosey to the hill for clock Merkins x6 IC

Pickle Pounders x10 IC
Pickle Pointers x10 IC
Flutterkicks x25 IC
Slow Freddie Mercury x15 IC
Hello Dolly x15 IC
Hold plank 60 seconds

9 (0 FNG) 

Love one another with brotherly affection. Outdo one another in showing honor. 
Romans 12:10

As men, we love to compete and outdo one another. No matter how silly the contest (wheelbarrow race in the mud, gladiator hands, etc) we are happy to try and best our competitors. Let’s pursue outdoing one another in showing honor with the same intensity. 

Arcadia is a great AO. I’m thrilled it is launched and excited to see the local neighborhoods impacted by the goodness that is F3. 

It’s very enjoyable to observe grown men play gladiator hands, but clock merkins on that baby hill should become a staple of this AOs diet. It is perfectly angled for tricep enhancement.

4th of July convergence


THE SCENE:  This Arcadian GLOOM, while perfect,  seems to have noticeably fewer spirit animals than other top quality AOs. Shorts weather for sure.

Legal minimum delivered at the Utopia STARTEX.

SSH x25 IC
Daisy Pickers x19 IC
Hillbillies x20(ish) IC

The lively looking PAX were visibly unnerved by YHQ’s poor cadence calling. As @DREDD would say “stay in your lane and do what you do best”. So we got through that awkwardness and moseyed to the Wolf Den.

During Mosey to Wolf Den (School Field), I overheard confusion about the perfect AO name choice:

  • 5 burpees OYO

Communes love to Partner up and run off with your money so we did a fast-moving 300. Partners swap out runs around Basketball Court while teammate completes:

  • 100 SSH / 100 BBS / 100 Carolina Dry Docks (had to stop this when most were around 80 Dry docks because this is not Carolina and there are just too many places to explore in Arcadia today!)

During Mosey to District5 (Hockey Rink), I overheard more confusion about the perfect AO name choice:

  • 5 burpees OYO

I saw a rumor this was a beast week or something odd so in District5 we looked for ducks (mighty or otherwise) and did animal flavored runs:

  • 4 corner run – (slide run (snake), bear crawl, reverse slide run (snake), crawl bear) followed by calf raises  x30
  • only repeat x3 because 100 Calf Raises are just stupid.

Hearing no further confusion about the wonderful AO name we quickly moved on to Wack-A-Mole (alternate between a ready position for SSH/Merkin/stargazer) Repeat until PAX seem to dislike the word “Stargazer”.

As we moseyed from District5 it became clear the New Levee (Baseball Bleacher) was going to be our last stop on the tour of Arcadia. Hearing no further confusion about the AO name, we split into 2 perfect divisions of unity:

  • 1/2 of the PAX dips x20 while 1/2 of the PAX calf raises  x30
  • only repeat x3 because 100 Calf Raises are just stupid.

Moseyed back to Utopia STARTEX because we now know – THIS IS ARCADIA!

Started out with some communal enjoyment of American Hammers with YHQ providing only slightly better cadence x10. So to make YHQ do better we all did 5 burpees OYO. Then in proper commune style, we went to dealer’s choice. That generated @Gomer Flutter Kicks x20ish; @Rabbbit OhYEAHs x20ish; some weird hippy/Yoga thing to stretch our glutes and abbs by @Bailout x2; @Grimmace Leg climbers x20; @NatureBoy tempo merkins x2 min.

12 PAX: Grimace, Landline, Bailout, Rabbit, Gomer, Rainbow Warrior, Mardi Gras, Hot-N-Ready, Chuck E. Cheese, Nature Boy, one Willie Loman: Super8 (Chicago), QIC: Gun Show, 0 FNGs

As HIM we are to be a pile of stones visibly standing next to the chaotic waters of life – but we can never forget that while we enjoy the benefits of standing on the shoulders of those who came before us, there are many rocks below those waters. ISI – I would not be in F3 today if not being EHd by @bailout. Many can say the same. Whoever got us into F3, or whatever your “WHY” might be, that is something we should “pile up stones” to remember.

I have a long, long way to go before I consider myself 1stF ready, and I’ll get better at cadence calling, less HONEYPOTTING and better timing the workout, but I’m already better for being here! 

Events are not needed for this perfect AO. But we will remember in our prayers: @Rabbit’s M’s medical issues and lots of PAX and their 2.0’s who are traveling.

Slip Sliding Away!

THE SCENE: The ground was moist but it wasn’t raining like it was supposed to be.

F3 WELCOME & DISCLAIMER: Welcome and Disclaimed


  • SSH IC x 25
  • Daisy Pickers IC X 10
  • Hill Billies IC x 10
  • Mosey to field behind school

Counted off 15 PAX.  PAX in turn would accept hand held luminescent orbital discus, call an exercise, then PAX sprint to the discus.  How every many seconds the PAX took to get to the discuss would determine the rep count.    If the throw fell short of YHC standards, then alternative transport mode would ensue.  Bearcrawls, crabwalks and power skips occurred.  Buprees, merkins, monkey humpers, lbc, derkins are just a few of the exercises that were performed.

Completed during Tha-Thang, but had time for ABCs back at start point.

15 PAX ( 1 FNG – Innuendo): Bailout, Mardi Gras, Webelos, Captain Obvious, Nature Boy, Beauty Shop, Rocket Launcher, Landline, Watchita, Rainbow Warrior, Chuck E Cheese, Chaperone, Slots, Runner-Up

Dad of the Year is not a title many of us carry.  We all mess up.  We aren’t perfect.  But…don’t beat your self up.  Think about how Lot treated his daughters.  To protect guests that he had, he offered his virgin daughters up to the ravenous crowd.

I do encourage you to focus on spending time with your kids.  Career is important, but the kids will remember when you played with them more than the brand of their shoes.

I love it when PAX that have not done this workout do it thinking we are just going to play frisbee.  This work out involves so many sprints and reps that is usually smokes me.  I think that occurred for most of the PAX and it is fun to watch.  The most fun was had by watching the sliding of Nature Boy as he hit a slick spot in the field.  That guy fell with style!

Naming of the new AO.  Options voted on were 1.  The Tree House 2.  The Wolf or 3. Arcadia.  Arcadia won by a landslide.

My Last Riverdale Q

THE SCENE: It was not too hot but way too humid.
Read the whole thing straight from the website. All of it.
SSH – 5 IC
Merkin Mile – quick!
Once we got back we split up into pairs and each went to one of 8 stations. YHC was odd man out.

2 pax at each station – 1 minute each station, two rounds:

  1. Derkins
  2. CMU Curls
  3. Merkins with one hand on CMU – 5 Reos then switch hands
  4. Tire Sledgehammer Swings
  5. APFT Sit-ups
  6. Stationary Bear Crawls (resistance band around ankles and get in bear crawl position. Keep ankles apart and alternate lifting one foot off of the ground.
  7. Ruck Squats
  8. Dips on the fence
  • 5 minutes of planks
    • 1 min high plank
    • 30 sec low plank
    • 1 min one leg plank (30 sec each leg)
    • 1 min side plank (30 sec each arm)
    • 30 sec high plank
    • 1 min low plank
15 Pax – Rainbow Warrior, Gun Show, Gomer, Watchita, Woody, Speaker, Rabbit, Black Diamond, Culture Club, Landline, Beauty Shop, Chuck E Cheese, Barney, Slots and U-Rock (QIC)
Just finished read a book with a colorful title. The Subtle Art of Not Giving a F***. Despite the title and colorful language, there were a few great points.
  1. You aren’t that special. The problems you are facing aren’t just happening to you. You aren’t the first to ever go through this. Stop acting like it is the end of the world.
  2. Even when it’s not your fault it’s still your responsibility. Take control of the situation and fix it.
We as men have a responsibility to take care of our wives, families and communities. When sucky situations happen instead of moaping around and acting like life is terrible, jump into action and get to work.
I am digging this new AO. These men put in some work today! T-claps!
Collecting money for pax dealing with the floods. Get with Woody for info.

Whose Line (or workout) is It Anyway?

Q: Billy Blanks


THE SCENE: Sunny. Very warm (80’s) and bad air quality via weather channel app


Team effort 


Ssh x 20

Tempo squats X 15

Oyo dead lifts x10 each leg

Ssh x15

Stretch 60 sec


Follow leader jog to treehouse

Groups of 4

4 stations: fence, bars, swings, roamers

Each station had 3-1 minute rounds. You did all exercises in station before rotating to new station:

Fence: Dips, decline Spidermans, dips

Bars: Pull-ups, Hang and hold, Knee tucks while hanging

Swings: Inverted rows, Tricep extension, Merkin with knee tuck

Roamers: Swish swish lunges, bear crawl, crab walk

Mosey to open patch

1 min of alternating SSH and squat

1 min of alternating SSH and merkin

(10 burpees due to sass)

Billy shoulder boulder blaster

Mosey around playground and through the trees

2 30 yard sprints

Bear crawl 30 yards

Crawl bear 35 yards

Jailbreak sprint to flag


3 reps of reverse crunches (stopped quickly due to being shanked by thorns all over body)

Hold a lunge 35 sec each leg

Benjamin Button (FNG), Slots, Gus, Landline, Photoshop, Rainbow Warrior, W
Shared from Ephesians 4:25-32. Look at the passage and find at least one area you need to work on. We should not act as our former selves. Strive to be HIM and leader.

Prayer requests:

Photoshop’s M:  Hurt her back

Billy Blanks and his boo: Adoption process. Pray for peace and guidance

Way to push through the day! While it seemed like chaos, I truly didn’t mean to swipe Slot’s swing workout from the Annex last week. We laughed, we worked hard, but the jokes were slung even harder (TWSS). Always good to be in the company of those who like to enjoy ourselves and do more than just blow smoke. We only did 10 burpees. If I wanted the minute of work to be called that, I would have. My original plan was tossed due to a high number of PAX so I was scavenging. I think we made it worth our time and effort.

None. Come back on the next 2 Mon and Wed so Slots and others don’t cry for at least showing up to a workout somewhere else.