Atlantis – 7.19.21 – “Who’s Next? Q’s Next!”

4 HIM (and 1 additional Running HIM) did that hard thing and posted for a challenging yet classic workout that was meant to highlight the importance of the fundamentals.

QIC: Cunning Linguist
PAX: Bareback, Oatmeal, Sooner, Pumpkin Spice (aka The Running HIM)

Gloom Factor: Virtually nonexistent with a light dusting of moisture

At 0530, YHC announced the Disclaimer and led PAX around the left-hand side of the loop and toward the lower parking lot where we deplaned for the Warm-O-Rama.


25 x SSH
10 x LBAC
10 x rLBAC
16 x WMH
10 x Imperial Walker
15 x SnL Squat

YHC then continued on a brief mosey toward the water tower (aka the ‘Bob Ross Thing’ where we began Part 1 of The Thang.

THANG 1:  DORA 1-2-3

YHC gave the history lesson for the day: this is the week of the 50th Anniversary of arguably the greatest rock album ever — ‘Who’s Next’ by The Who. Although, let’s be honest: if you actually argue with this sentiment, you probably hate puppies.

With the classic ‘Baba O’Riley’ booming from the Bluetooth speaker, YHC announced the classic Dora 1-2-3 in honor of such a classic album.

Partner 1 runs a lap around the Water Tower, Partner 2 does the following (and the Partners flip flop with each successive lap):

100 x Merkins
200 x LBCs
300 x Squats

Upon completion, Bareback gave us a 30 count

Then, YHC led his fellow HIM on over to the swings for Thang 2.


YHC expressed vulnerability here and admitted his love for pro wrestling. For those who have been paying attention, this is not a surprise. However, this set of PAX was less familiar with YHC’s vices (from what I could tell).

Tomorrow night, after a long 7 years away from the ring, CM Punk is (likely) returning. In honor of his return, YHC played ‘Cult of Personality’ by Living Colour (aka CM Punk’s entrance music) and we did the following OYO:

10 x Carolina Dry Docks
10 x Monkey Humpers
10 x Pickle Pounders
10 x UNKders (or ‘Down Unders,’ a pull up from under a swing)

Repeato until song completion.

Oatmeal gave us a 20 count.

Next, YHC led the PAX over to set of benches for another short THANG:


YHC played an Atlantis-themed song (namely, ‘Ocean Avenue’ by Yellowcard) while PAX performed the following until song completion:

15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Sooner gave us a 10 count.

With just a few minutes to spare, we then set off on a mosey to STARTEX for Mary.


YHC put another relevant song on (‘Waterfalls’ by TLC) while leading PAX in the following:

10 x Freddie Mercury
15 x Big Boy Sit Ups
15 x LBCs
25 x Alabama Prom Dates
10 Alternating Heel Taps
1 minute Pigeon Stretch
10 x American Hammers

YHC officially called “All She Wrote” at 0615

We did that COT, and with no official announcements or prayer requests, YHC led a Prayer for Blessing and Healing, then we had on-site Coffeeteria and Fellowship with PAX.


Always an honor to lead, gents. Thanks for having me. I think I may have overdone it today, but I found myself digging deep because of your energy this morning. I just could not let y’all down!


Blockz N Bucketz N Beans

Blockz n Bucketz n Beanz

Temp: 62
PAX: Shocker, Shootuh, Spandex, Det Pichachu, Red Skull, Blue Mule, Olan Mills, Black Widow, BnB, VooDoo, Space Needle (Quohog), Well Water, Van Dyke (Chavez Y Chavez). Florida Man (Jorts), Half Shell, Bagger Vance

Quick disclaimer, grouping up of 2 F3ers to 1 413er. All PAX grab a block. Return blocks to circle. Mosey the front loop around the buses and back to circle.

IW X 10 IC
HB X 10 IC


In groups of three with block in tow, each group performs
100 Block Burpees
200 Block Squats
300 Block Flutter Kix

PAX 1 run w block to Mater’s Civic and back. PAX 2&3 start on work set. Flap Jack until Reps completed.

Bucket Brigade
413er grab 5 gallon bucket of water. F3ers flank 413er. As a group carry bucket to far Quad. Every time water spills out there is a team penalty for entire group.

Penalty 1 – 10 Burpees
Penalty 2 – 10 Squats
Penalty 3 – Bucket transfer PAX to PAX around entirety of Quad 4.
Penalty 4 – 10 Merkins w feet on wall
Penalty 5 – Bucket transfer on 6 around traffic calming circle. PAX bear crawl in Native American run fashion.

413er returns bucket.


High Plank


NMM: Today’s Q was a combo of the BV classic Weight v Wait and the words of Proverbs 27:17 …

I’ve been a huge fan for a while now of pairing up or partnering the F3/413 PAX and today proved no different. Having been DR last week and missed out on the PFT admin’s by Red Skull YHC had to dig deep into the Pain Cave for this Q. The idea that we have a physical weight (the block) and a mental weight (why you’re an F3er/413er) hit home from the beginning today. I ripped that Weight v Wait concept from Rob Jones; a double above knee amputee who served as an IED searcher in the Marines. Hoping that Red Skull can expand upon this during the week of Bible study.

(YHC was struggling w the 413 names hence the other names in parenthesis.)

BH :
Spandex’s bro
Shocker’s nephew
BnB’s 2.0 coming Dec 2021
Traveling mercies