wolf on dueling buttes

THE SCENE: Arcadia. Nice and cool.
SSH IC x12

Windmills IC x 12

Imperial Walker IC x 12

Hillbilly IC x 12


Mosey to the “dueling buttes” at the front of Riverdale school.

Partner up for a round of “WOLF”. While your partner runs up the dueling buttes (sidewalk, hill, parking lot, hill, drop off lane), the other partner performs an exercise on the sidewalk at the bottom of the dueling buttes next to the road. All exercises listed below are indeed on the F3 Exicon list.

  • W = 100 War Hammers, but instead of 4 American Hammers in sitting-up position, we modified to 2 American Hammers.
  • O = Obamas. While one partner does Obama to white sign about 50 yards down the sidewalk, the other partner runs up and down the dueling buttes until Obama has been completed. Once done with Obamas, switch and other partner does the Obama while other partner runs up and down dueling buttes.
  • L = 100 Lt. Dans. Squat, leg lunge, squat, leg lunge on opposite leg. Each leg lunge completes a rep.
  • F = 100 Fairy Jacks

Mosey back to startex.

Flutter kicks IC x 35

Freddie Mercury IC x 15

Clock Merkins on Hill. 5 merkins in each of the following clock positions: 12,3,6,9,12

We still had time remaining, so we partnered up again for more rounds of Dora-esque drills. This time, it was dealer’s choice. While one partner runs to sign 75 yards away, other partner performs exercise:

  • 100 Shoulder taps
  • 100 jump squats (cut short for time)

9 PAX. Upgrade (QIC), Chuck E. Cheese, Nature Boy, Oscar, Innuendo, Landline, Black Diamond, Captain Obvious, Runner-Up.
I shared how we can not just pray for things and wait for it to be handed to us. God calls us into action every day. A healthy marriage and healthy friendships are healthy only if we get in the game and in the grit. We are called to act out of love toward each other, unconditionally, and not wait for the other person to show us an act of love.

Arcwolftrict 5



SSH x20 IC
Daisy Pickers x15 IC
Hillbillies x16 IC
Arm Circles x10 IC (each direction)

F3 Golf: a series of 5 minute sets, with 1 minute of rest in between.  Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired.  At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises.  For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5.  Lowest score at the end of the Thang wins.

Set 1:  Merkins/BBSU.  Winners: 6 tied with 1 point
Set 2: SSH/Flutter Kicks.  Winners: 4 tied (1)
Set 3: Burpees/WWI Situps.  Winner: Speaker (9)
Set 4: Mountain Climbers/Squats.  Winners: 6 tied (1)
Set 5: Werkins/Monkey Humpers.  Winners: 8 tied (1)
Set 6: Carolina Dry Docks/LBCs.  Winners: 9 tied (1)

Final Scores:
Oscar and Runner-Up: 15
Speaker: 16
Innuendo and Slots: 17
Captain Obvious: 19
Choker: 20
Black Diamond and Elvis: 21

Flutter Kicks x15 IC

9 PAX:  Black Diamond, Captain Obvious, Choker (QIC), Elvis (FNG), Innuendo, Oscar, Runner-Up, Slots, Speaker

Set a stretch goal.  Write it down.

Three stops left on my Q Passport tour.  Golf is coming your way!

Sign up for Shield Lock.  Then sign up to help #PlantTupelo.  

Oklahoma part 2

THE SCENE: Soggy and 75. Soggy from humidity, no rain in the last 5 days.

SSH x 20 IC
Imperial Walkers x 10 IC
Merkins x6 IC
Oklahoma – divide the PAX into two teams. Shirts and skins. Pick Captains. Captain sends 1 or 2 men depending on the need. Each PAX must go at least once before another goes twice. 
1v1, winning team takes a victory lap, loser’s team does burpees
Sprint (5 burpees)
Longest throw (6)
Sprint (7)
Longest Punt (8)
Sprint (9)
Longest Catch (10)
Sprint (11)
Pattycake merkins (team with most in 45 seconds) (12)
Sprint (13)
Sprint (14)

Line up tallest to shortest, divide into two teams
Relay race. Losers do 15 burpees
Captain of the losing team gets to pick double or nothing. He elected double. His team lost again (by a hair!) – 30 burpees

4 corners of Mary – focus on form, low reps
Flutterkicks x7
Hello Dolly x7 
Freddie Mercury x7
Jane Fonda x7

We ran by clockwork hill and had some time to spare, so we got in some clock merkins x6 IC and held a plank for our last 45 seconds. 


Does the most important person in your life know that they are? As men, we often get caught up in the competition of life. Most often, its good things that just aren’t designed to be ultimate things (read: work). Take a step back, identify what’s most important and make that your priority. 

Competition pushes men a lot harder than anything else I’ve seen. Great to be with my Arcadian brothers. Great AO. 

Iron PAX is coming. Get ready

HIIT The Deck!


Partly Cloudy, Humid 92%, Sticky 87 degrees


Free workout, Not a professional, Modify to prevent injury


Jacked up Warm Up

  • Side Straddle Hop x 20 IC
  • Seal Jacks x 21 IC
  • Plank Jacks x 20 IC
  • Crab Jacks x 10 IC
  • Smurf Jacks x 20 IC


Modified Route 66. 10 stops instead of 11. We’ll call it Route 55…and we did it twice (up the path through Arcadia and back). Route 110?

  • Pole 1 x 1 Burpee, Pole 2 x 2 Burpees…Pole 10 x 10 Burpees
  • Pole 1 x 1 Squat, Pole 2 x 2 Squats…Pole 10 x 10 Squats

We then played Card Roulette (Official F3 Deck) where each PAX chose a card that had a specific workout and a rep count. Faces were 20 reps and we added 10 Reps to all numbered cards (4 of Hearts = 14 reps). Mixed in, we had a 5 min interval alarm where everyone did 5 Body Bag Builders. Captain O cut the deck, sealing our fate.

  • Interval Alarm Body Bag Builders x 5 
  • Low Slow Squat x 19 IC
  • High Knees x 19
  • Monkey Humpers x 20 IC
  • Alternating Side Squat x 14 IC
  • Carolina Dry Dock x 14
  • Interval Alarm Body Bag Builders x 5 
  • Monkey Humpers x 17 IC
  • High Plank x 90 Sec IC
  • Freddie Mercury x 20 IC
  • Hand Release Merkin x 15
  • Lunge Walk x 100 M
  • Interval Alarm Body Bag Builders x 5 (alarm was “accidentally” deactivated)
  • Squat x 20 IC
  • Flutter Kicks x 25 IC
  • American Hammer x 20 IC
  • Derkin x 17
  • Arm Circle x 50 IC
  • Hand Clap Merkin x 12
  • Interval Alarm Body Bag Builders x 5 


  • Boat / Canoe x 20 IC
  • ABCs x 26


7 PAX: Innuendo, Captain Obvious, Slots, Ike, Chuck E Cheese, Runner Up, Landline

What is a Deacon in the Christian Church? Deacon comes from the Greek word diakonos which literally translates to “Servant”. I was called to be a deacon at my church (Germantown Presbyterian) and have just completed 1 year out of 3. Serving others has changed my perspective on the numerous background activities no one sees, that it takes to keep a church running. Encouraged the PAX to stay humble and become a servant for God and for others and your soul will be greatly rewarded with happiness.

Runner Up’s parents Rob and Bridget (Doctor & Nurse) are traveling today to Uganda on a mission trip to serve at a refugee camp. Please keep them in your thoughts and prayers.


LOOOOOOONG 11s at Arcadia!

THE SCENE: The dew was misting the air as the sun began to rise on the Utopian AO.  

  • 30 x SSH IC
  • 25 x Imperial Walkers IC
  • 15 x Daisy Pickers IC
  • 15 x Tempo Merkins IC
  • 10 x Arm Circles EW IC
  • 5 x Burpee OYO

11s with Merkins and Squats on each end of trail (running 1/3 mile round trip)  For non-runners, run to bleachers and back.    Stop near ditch and do 11 squats on each leg of each trip. 

We made it through 6-7 rounds.  

We broke off early from Tha Thang as many of us (definitely YHC) were smoked.  

  • LBC x 30 IC
  • Flutter Kicks x 25 IC
  • BBSU x 10 IC
  • Pickle Pounders x 15 IC
  • Plank Hold

8 PAX (No FNG) – Bailout, Beautyshop, Captain Obvious, Ike, Innuendo, Landline, Runner-up, Slots

Do Hard Things.  Challenge yourself.  Don’t take the easy road.  Look back, pat your self on the back and know that you (with the help of the sky Q) have pushed through, endured and conquered.  Today was hard for me.  We didn’t even have time to finish.  But we pushed through to the end.  

I HATE running.  Some guys love it…some guys don’t.  I don’t.  

IRON PAX Challenge coming!  Friday workouts here at Arcadia and Wednesday at the Saddle.  BOLO for more info and go ahead and register.  


“You know the workout can’t last 66 minutes, right!?”

THE SCENE: Not as hot as it’s been the past two weeks, but still very humid.

SSH  x66  IC
Moseyed thru the park to the field behind the school, and partnered up for some races. Loser had 6 penalty burpees, Winner had 6 victory merkins.

1st race: 25 yard bear crawl, 2nd race: 25 yard crab walk, 3rd race: 60 yard sprint

Moseyed to the playground for 6s with pull-ups & merkins. (1 pull-up, 5 merkins/2 pull-ups, 4 merkins/ etc.)  Hold 6″ until all in.

Moseyed down to District 5 for 66 partner power merkins. Partner 1 does merkins, while partner 2 holds plank with feet resting on partner 1’s back. Do 11 and swap until you get to 66, as a group. Hold 6″ until all in.

Moseyed back up to the field for 66 squats. Hold 6″ until all in.

Moseyed to the playground for 6s with pull-ups and merkins. Hold 6″ until all in.

Moseyed back down to District 5 for 66 partner derkins. Partner 1 holds plank position, while partner 2 does merkins with legs resting on partner 1’s back. Do 11 and swap, until you reach 66. Hold 6″ until all in.

1 set ABCs

1 set Stoplights

15x Hello Dolly IC
12 PAX (2 FNG): Lochte (QIC), Slots, Double Vision, Runner Up, Blart, Watchita, Bootheel, Black Diamond, Hot ‘n Ready, Rainbow Warrior, Wrigley (FNG), Archie (FNG)
Find the balance in your life that makes you feel happy. There are lots of temptations in our lives (snooze button to skip a workout, soda instead of water, etc.), and each time we encounter that, we have a choice to make. But it is possible to go too far the other way, as well. If you post every morning, and eat a salad every day for lunch, but it makes you a miserable person to be around for your friends and family, that is not the answer, either. It’s all about making the decisions that are right for you, that will make you happy with yourself, at the end of the day.
One of our FNGs (Wrigley) was coming off Achilles surgery at the start of the year, and this was his first workout since then. Perfect example of “modify, as necessary.” He knew his bodies restrictions, but he kept moving all the way through the entire workout. T-Claps!

Staying Dry at Arcadia

THE SCENE:  70s Refreshing Rain
Done. Done.


15 x SSH IC
15 x Daisy Pickers
15 x LBAC IC
15 x LBAC Reverse IC
Mosey tour of Arcadia then take cover in the pavilion

Partner up for Dora
1 PAX runs from pavilion to Neshoba
1 PAX performs exercise under pavilion
100 Merkins
200 LBCs
300 Squats

Stick with partner and hit 4 stations of picnic tables for 2 rounds
20 Dips
20 Step Ups
20 Irkins
20 Carolina Dry Docks

Indian Run 0.5 Mile

Clock Merkins on the hill-  12:00, 3:00, 6:00, 9:00

15 BBS, 15 Flutter Kicks, 15 Freddy Mercury, ABCs, Planks

8 PAX (no fngs)

CIRCLE OF TRUST/BOM:“Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott
Take time to disconnect and come back recharged.

Arcadia is a great AO with plenty of options for an interesting workout. The pavilion is great for brief relief on raining mornings. Great work today. I definitely wouldn’t have worked out in the rain by myself.

See preblast

Double Quarter Pounder at Arcadia

THE SCENE: Hazy and humid. YHC arrived early to set up the field of play and scope out the AO. Chuck E Cheese and Woody were pre-rucking. The PAX started arriving and at 0529, we walked over to the hockey rink.


We circled up in the rink and did the following: SSH x25; plank jacks x25; smurf jacks x20

Mosey to the multi-purpose field about a quarter mile away, stopping half way for some planks and shoulder taps.

Circle up at the District 5 shovel flag.

Daisy pickers x10; Imperial walkers x15; Hillbillies x10

YHC drew the imaginary field outline for the PAX. Starting at the shovel flag, 5 burpees, bear crawl across ~30 yards; 5 burpees, run ~100 yards; 5 burpees, bear crawl ~30 yards; 5 burpees, run ~100 yards back to the flag.

Next, the PAX lined up on the first cone for a Quarter Pounder!

Sprint 25 yards, 25 merkins, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 mountain climbers, backpedal to start
Sprint 100 yards, 100 SSH, backpedal to start

After each increment, the PAX did flutter kicks or held plank while waiting on the six. The field was fairly soggy (I guess Germantown still hasn’t figured out drainage). Many PAX were struggling to keep their footing on the mountain climbers, and we may have torn through a good bit of grass. 

Round 2!

Sprint 25 yards, 25 Carolina dry docks, backpedal to start
Sprint 50 yards, 50 squats, backpedal to start
Sprint 75 yards, 75 LBCs, backpedal to start
Sprint 100 yards, 100 calf raises, backpedal to start

Grab the cones. Grab the shovel flag. Short mosey to the playground. Pair up.

Partner 1 did 10 box jumps while Partner 2 did 5 pull-ups. 4 rounds (20 pull-ups, 40 box jumps). In hindsight, pairing up was completely unnecessary. 

Mosey aalllll the way back to the hockey rink for Mary.

Flutter kicks x40; V-ups x10; 45 second low plank hold

Rain Out, Chuck E Cheese, Landline, Rainbow Warrior, Innuendo, Black Diamond, Runner Up, Gun Show, Hot n Ready, Woody, Slots, Blart, Tremor, Grimace, Maverick, Soybean (QIC)

F3’s mission is the plant, grow, and serve small men’s workout groups for the invigoration of male community leadership. F3 does this, in part, by providing men an opportunity to lead workouts and get comfortable with leadership/responsibility. YHC encouraged the PAX present to get on the Q schedule and take the lead.

Great morning at our newest AO. YHC thinks the Arcadians should decide on a uniform parking standard. T-CLAPS to Slots, Halpert, and others for leading the charge to start a new location.

4th of July convergence Thursday at the Mothership – 6:30-7:15 AM
Saturday’s Mothership workout will be 2.0 friendly

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.

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.