Covenant – 03/28/2023

10 men gathered on the morning after the tragedy at Covenant, a mile and a half away from where tragedy unfolded, to remember the lost and hurting, and to work out some anger (or maybe that was just the QIC)

PAX: Rocket Mortgage, Cowboy, FeelTheBerns, Moneyshot, DrRupp, Pole DAncer, Sooner, Subway, Nomad (Very Important Visitor from NW Arkansas), Detective Pikachu (QIC)

Some liberties were taken to spell out Covenant with exercises after the Warmarama. 27 reps each (9 for each of the three children lost yesterday in the tragedy)

Overhead press
V-ups (happy crunchy frogs)
Emperial Walkers (imperial walkers)
No-hand merkins (hand release merkins)
Alabama Prom Dates
Nordic Jacks (mountain climbers)
The Ring of Choice – 1 pax at a time chose an exercise to do 27 of. Pax held plank while waiting

We did many (>6?) laps of the Green Hills Park loop. Each loop was around 1/3 of a mile, so we ran over 2 miles.

Pray for the victims, pray for their families, pray for their friends, classmates, teachers. Pray for our country’s leaders, and pray that they will do the right thing(s).

Baseball Arguments – 03/27/2023

PAX: Salpal, Pep, Vector, Supernova, Blueprint, Natural Ice, Black Lung, DintyMoore, Right Said, Grape, Blue Mule, Red Skull, Chunks, Siri, Detective Pikachu (QIC)

Gloom: Great

15 men argued over baseball trivia while doing merkins, squats, side straddle hops, and running. Good fun.

COT: Thanks for letting me lead on my late Birthday Week. Pray for Covenant School, those who have lost, and those who are hurting. Pray for our country’s leaders, pray for them to do the right thing(s).

Bomber 3-24-2023: 53DM

YHC turned 53 last week (you may have seen Cub Cadet’s backblast from the OTB cruise workout in the middle of the Caribbean last week – see Titan channel), so wanted to celebrate a little late with my favorite burpee brothers (even though not a single burpee occurred). Playlist wasn’t a cute theme – just a playlist of YHC’s favorite band, Depeche Mode, who kicked off their world tour last night and who I will see for the first time next weekend.  If you didn’t like post-punk British new wave or the number 53, you were not happy . . .

PAX:  Black Lung, Cream Cheese, Cub Cadet, Dinty Moore, Firefox, Pep, Pop-a-Lock, Right Said, Supernova, T-cell, Vector (QIC), Wet Wipes 

Conditions:   Balmy 70 with birds tweeting

DM Playlist:  
Personal Jesus
Just Can’t Get Enough
Behind the Wheel
Never Let Me Down Again
Walking in my Shoes
It’s No Good
I Feel You
Everything Counts (Live)

Disclaimer given and then a tradition unlike any other:

  • Warm-o-rama:    SSH x 53 (Pep asked “How old are you Vector?” to which I responded “Oh you will learn very soon”)
  • Wander to Rec Center:  LBAC x 15, RLBAC x 15, WMH 15 OHO, Good Mornings 10 OHO
  • Thang 1:  53 Dora

Partner up. one does exercise, one runs around rec center:  53 pull ups, 153 merkins, 253 squats.  When done, improvised rock pass on wall.

  • Thang 2:  Presents!

Go to hill and see what presents the HIM brought.  PAX pick exercise x 53 reps, then sprint up the hill.  So many good presents . . . but oddly, I didn’t ask for Black Lung’s present, as I suspected it might have rhymed with “burped peas.”

  • Thang 3: My gift to the PAX

As at every quality birthday party, you get a take home gift.  Today it was DIDs: 18 dips, 18 incline merkins, and 17 decline merkins (adds up to 53. Get it?).  PAX was so deserving that they got a second present of the same thing.


  • Prayers for Firefox’s M, kids making college decisions, and others unnamed. CSAUP this weekend and Richland Creek Run the following weekend (sign up for F3 team).

Thanks, HIM.  Thinking back, the thought that at 53 I could do what I do now (even though I’m a little slow) would have been laughable. I owe thanks to each of you (not just those not present today but who spent time with me in the gloom).  You’ve made me a better man, and I deeply appreciate each of you.



Blind Buddy Run

Class 2 Round 1 –

Invesco, Transplant, Electric Beast, Galileo, D Pole, Jigsaw, Redo, Luigi, Hickory, Beaker, Life Force
Chunks, Y&R, Decaf, Pearl, Knuckles, Skeet, Right Said, Grey Album, Red Skull, Bagger Vance (QIC)

Mosey to Stop Sign Blind Buddy Style F3 PAX leading

WOR @ STEM bldg
SSH x 13 IC
Russian Lunges – extended WMH x 10 IC
Walkout Spider Mans
Arm Hang Squat Warm Up
Low Bernie Shuffle
Side Shuffle (R/L)
Karaoke (R/L)

BB run back to Dumpster

All PAX grab a block and mosey to back tennis courts


Thrusters (50) / team
Block Push Pulls x 4 directions x 10 (40) total
Block Curls back to back (30)
Lt Dangers – Lunge, Lunge, Squat (20)
Dead Bugs x (10) each leg modified for time
Blockees x (5)

Return Blocks


Groundwork / Natural Movements
Bear Crawls to 1/2 line, Crawl Bear to end line
Gorilla Crawls to 1/2 line, switch orientation to end line
Frog Jumps to 1/2 line, Reverse jumps to end line
Bear Crawl Kick Throughs


Thread the Needle
Rolling Starfish
Downward Dog/Cobra


What a great morning we had. Weather was on point, effort was all out and the 413/F3 PAX pair up seemed to gel. Nice to see how the F3 crew has rallied around 413 and its Mission to help these young men become who they’re designed to be. Be sure to come out and support at 🐢🐰on Tuesdays as well.

BH :
Lots of TAP for lost loved ones in the COT.
CSAUP next weekend, the day of the 25th into the morning of the 26th. Check out the main channel for deets or DM Hipster. TAP for his quick recovery from a meniscus tear earlier this week.


Titan – 03.01.23 – “1st of tha Month”

With probably another 4 years on my frame since my last visit to Titan, YHC was honored to Q at Toolman’s request and honored some musical birthdays in the process.

QIC: Princess Aurora

PAX: . Blue Mule, Buster Bluth, Dinty Moore, Grey Album, Preacherman, Solo Cup, Stuntman (WL-BHM), Tim the Toolman, Vector


Mosey to circle overlooking Lake Watauga for COP with soundtrack provided by Bone Thugz-N-Harmony’s “1st of tha Month”

  • SSH
  • WMH
  • LBAC F
  • OH Claps
  • LBAC R
  • Good Mornings

Birthday #1: Glenn Miller

Soundtrack: “In the Mood,” “A String of Pearls,” “Chattanooga Choo Choo”

Mosey to the plaza event center where many a big band dance party has occurred. It was time to get in the M.O.O.D. with “In the Mood” and other Glenn Miller hits as our soundtrack. AMRAP the circuit below until time.

  • Merkin x 20
  • Overhead Squats x 20
  • Overhead Press x 20
  • Donkey Kicks x 10 ea leg

Birthday #2: Justin Bieber

Soundtrack: “Baby,” “Sorry,” “What Do You Need?”

Mosey to Hill of Sisyphus for 11s inspired by the Bieber’s first hit, “Baby.”

  • Little Baby Crunches at top
  • (Little Baby) Iron Mikes at bottom

Birthday #3: Roger Daltrey

Soundtrack “Won’t Get Fooled Again,” ‘My Generation”

Mosey to playground for another AMRAP circuit honoring our frontman of The Who.

  • Windshield Wipers x 5 ea side
  • Hydraulic Squats x 5
  • Overhead Pulls (a.k.a. Pull-ups) x 5

Mosey back to the Great Lawn for another Who tribute with “My Generation.” Burpee each time you hear the lyrics “my generation.” Works out to 38 in 3:19.

With the clock almost at 0615, we didn’t get to properly celebrate…

Birthday #4: Kesha

“Tik Tok” while we waited for the six and then COT, BOM


Truly a great experience and privilege to be back at Titan, and many thanks to Toolman for making the ask. As the location of Nashville’s first weekday workout and my first Q, Titan remains a special AO throughout all of its evolution over the last 8.5 years. Plus, you regulars really knocked it out of the park with the renovations!



  • My mother’s health, Pep’s job search, Vector’s 2.0’s international trip

Pleasure to lead as always!

PA out.