Muggy at Sir E

PAX: Pedialyte, Yard Sale, Too Tall, Bishop (FNG), AOL, Rug Doctor, Uncle Jerry, Dupree, CCR, PSL, Big Stick

QIC: Floppy Disk

First off, happy May 4th! Today was… humid. 75 degrees with a 71 degree dew point. Lots of sweat. 12 manly men shrugged off the Severe T-storm watch and got to work at 5:30:30. ¾ of the church loop moseyed then straight into some warmup.

WoR (all IC)
SSH x30
BaC F x10
BaC R x10
Arm stretch (10 seconds each arm)
IT Band stretch (10 seconds each leg)
Good morns x10
Willie Mays x10


Mosey to the playground. Perform 3 sets of:

10x pull-ups
15x merks (regular, incline, decline)
20x dips

Mosey to the front hill and stop to wait for late FNG (Bishop). Fast run to top of hill. Lt. Dan across the parking lot in front of the big house, then Lt. Dan back.

Mosey to the gravel hill. Fast run up the hill to the parking stalls. In each stall perform 3x atomic merks and 3x Carolina dry-docks. Lateral bear crawl to next stall. This was hard. Mosey back to the bottom of the gravel hill. Fast run up the hill to the parking lot. 10x atomic merks and 10x Carolina dry-docks.

Mosey to the bottom of the split road. Fast run up the split road. 10x atomic merks and 10x Carolina dry-docks.

Mosey back to the bottom of the big hill. Fast-ish run up the big hill to the big lot. 10x atomic merks and 10x Carolina dry-docks. Wait for the 6, then 10x merks and 10x Carolina dry-docks.

Indian-ish run back to the church for about 3 minutes of Mary.

30x IC Flutter Kicks
50x heel touches
25x hands to sky
2 good morns

Today was pretty brutal. It was tough to recover and we did over 2 miles of hard running. Felt good to get through it. We wrapped up just before the storm blew in. Prayers for Dupree’s daughter, Abigail, who was just diagnosed with Hashimoto’s disease. Great to welcome FNG Bishop, a friend of Rug Dr and AOL. He is a local pastor and went above and beyond by closing us out this morning.

Floppy D

23 April 2021

Ring of Fire

Temp: Low 50s
Gloom Factor: Minute

PAX: Yard Sale, Pedialyte, Faulkner, Noodler, Rug Dr, FTTAL, Grease Trap, Big Perm, PSL, CCR, D’Frost, Topanga, W4AG, Floppy Disk, Big Stick, Bagger Vance (QIC)

Disclaimer Claimed

Run top loop and front loop mixing in Bernie’s, Side Shuffles, Bear Crawl.

IW x 10 IC
HB x 10 IC
Squats x 10 IC


RING OF FIRE AMRAP 30’ (YHC’s version of the

5 PCMB – Merkin, Peter Parker R/L, Merkin
10 MFB – Merkin free burpees
20 LT Danger (2x Squat)
40 ASTs
80 F Kix (sgl ct)
Run Front Loop

Today’s playlist was 38’ of different versions and covers of Ring Of Fire.

Time called at approximately 0612.

Stretching portion of today’s festivities.

AL Prom Date (Finishing Position) x 10 IC


Most PAX got 4-5 rounds in and some started on 6.
Felt like we had a true 3S2T workout today. BigStick loves Ring Of Fire. Faulkner has a super creepy ‘stache. Floppy Disk is a stud. PSL can kick everyone’s ass even w a bum K’nee. So great to have the one and only Grease Trap back in the game. Big Perm’s perm ain’t that big no mo.
Many thanks to BS for asking me to Q. It was a lot of fun as usual.

The Martin Family
Ludwig and his children
CCR mentioned an unnamed family facing a cancer diagnosis.


Purple Cow – 2021/4/19

PAX: Leatherneck, Umbrella, Toga, Penny Loafers, Not a Sport, Faulkner, Venus, Nurse.Ratched

QIC: Boone’s Farm

Mosey to GWP parking lot.


  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10


Mosey to playground for:

  • 5 pull-ups
  • 10 swerkins
  • 15 dips

RnR x5

Mosey to parking lot and partner up:

Partner 1 run lap around parking lot perimeter while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 50 burpees
  • 100 merkins
  • 150 squat jumps
  • 200 LBCs
  • 250 flutter kicks (4-count, or 1000 for Leatherneck)

All in, mosey back to parking lot with AYG up hill to parking lot.

Great work by all to get the week started right.

Prayers for Toga’s friend’s family dealing with his sudden death from heart attack.  Remember our hope is not optimism or a wish, but it is grounded in the reality of what Jesus has accomplished in his life, death and resurrection, so we wait with patience for the culmination.

Always an honor,


Never Stop Never Stopping

PAX: Bagger Vance, Hambone, Blue Mule, Boom Clap, Squeeze, IDK , Photo Shop, Happy Feet, Otis, Big Country, Toga (QIC), Detective Picachu, B&B, Red Skull, Shocker, Mater (Prevac)

16 Redwoods posted for a little fun in the sun, rain and mud this morning.  It went something like this:

Thang: Mosey to gravel lot for warmarama (including the fan favorite scorpion stretch in a puddle)

Mosey to grassy area next to the gravel lot for ye ol’ football ground drills= chopping feet a la mtn climbers until the Q calls for rolls right, left and forward.  Repeato x 4

Mosey to nearest wall of the STEM school for wall sits= 30 sec people’s chair followed by 10 IC alternating lunges.  Repeato x 4

Mosey to Bball court for SEAL Burpees= burpees with 3 merkins and alternating knees to elbows.  12 reps

Mosey to the nearest grassy hill for 4 minutes of Quadraphilia= bear crawl down the hill and crawl bear back up for 4 minutes= Crowd Pleaser

Mosey back to basketball court for EMOM shuttle run.  The PAX started at 5 and made it to 14.

Quick Mary and COT with YHC taking us out.

NMM: Strong work by the PAX as we focused on getting out of your head and finishing what we started.  Jobs and life don’t get done when you quit on yourself and those around you.

Stay Classy,


14 for a Beautiful Titan Morning 4.7.21

4.7.21 Titan

Gloom: 60s, low gloom
Natural Ice
Cub Cadet
Body Spray
The Situation
Blue Mule
Black Lung
Pumpkin Spice
Michelin Man
Right Said

QIC: Right Said
Warm up mosey
Seal claps
Cherry pickers
Light post to light post:
High knees
Butt kickers
A skips
B skips
Hill 11s
Burpee at bottom
Squats at top
One trip up hill is by bear crawl
Dealer’s choice
Successful move to new startex next to Parthenon.


Fool’s Errand

413 Class II Q I

Temp: 36
Gloom Factor: Low

Stranger, Black Widow, Boushe’ (WL), TOGA, Red Skull, Hambone, Jackie Moon (LIFO), Boom Clap, Squeeze, IDK , Photo Shop, Happy Feet, Otis, Goofy, Big Country, Bagger Vance (QIC)


Main Lot


Side Shuffle L/R down sidewalk at STEM Bldg

Indoor Pool Smoking Deck
Plank Jax X 10 IC

Smokestack Lot
LBAC F/R x 13 IC

THANG – Fools Errand

Partner Up

413 PAX Line up shoulder to shoulder
F3 PAX Line up shoulder to shoulder
PAX across is your partner

413 Reps each between the PAX. When you switch Movements, run to the light at the top of Smokestack Lot and back.



Time called at 0610 for us to hit some Hand Stand Push Ups (homage to Grisham whom YHC had a lunch meeting with) on the wall heading back.

AL Prom dates (finishing position) x 13 IC
Plank 1 M
Flutter Kix x 20 IC
5 Burpees


NMM: Today’s workout was inspired by the book of Proverbs and its many references to foolishness and fools. The PAX were sent on a Fool’s Errand to try and finish all called Movements along with the running breaks. All PAX challenged to read through the Book of Proverbs this month.
Today’s Playlist also inspired by the term “Fool”

Won’t Get Fooled Again – The Who
Foolin’ – Def Leopard
Fool in the Rain – Led Zeppelin
Fooling Yourself – Styx
Fool for Love – Lord Huron
Ship of Fools – Grateful Dead
Fool – Fitz and the Tantrums
What a Fool Believes – Doobie Brothers
Fool Hearted Memory – George Strait

BH: it’s Holy Week, be sure to seek or share depending on where you stand.



Bomber 3-12-2021: 51

21 HIM came out to the gloom with a Q noting YHC 51st birthday on Sunday.  Playlist was the long-anticipated answer to the question “Vector, what songs do you consider the best of the 1980s?”  Basically, if these songs are on the radio in my car, don’t change the channel.  There was mumblechatter from the PAX about “why ’80s? Wasn’t he born in the 70s?” to which I respond, “it’s my birthday. So there.”

Need You Tonight – INXS
Take on Me – a-ha
Everything She Does is Magic – Police
Sweet Dreams (Are Made of These) – Eurythmics
Everybody Wants to Rule the World – Tears for Fears

Just Can’t Get Enough – Depeche Mode
Head Over Heels – The Go-Go’s
Billie Jean – Michael Jackson
Blue Monday – New Order
West End Girls – Pet Shop Boys

PAX:  River Dawg, Spinal Tap, Hi-viz, PA, Bad boy, Blueprint, Michelin Man, Softballz (FNG), Right Said Fred, Chowdah, T-cell, Crawlspace, BNB, Freakenomics, Cub Cadet, Hambone, Siri, F3G, Tagalong (FNG), Wet Wipes, Vector (QIC),

Conditions:   Outstanding, mid-60s. Not a long sleeve, cap, or man tight to be seen.

Disclaimer given and then jump right into the Warm-o-rama:  

SSH x 51, LBAC x 12, RLBAC x 12, Good Mornings x 10 OHO, Willy Mays Hayes x 12, Squats x 12

Round 1:   “51s” — 5 sets of 5 exercises x 10 reps + 1 burpee.  Overhead Claps, Merkins, Big Boy Sit-Ups, Squats, Lunges. After each set, do 1 burpee and then run around McCabe Rec Center.

Round 2:  Do it again:  LBACs, Incline Merkins, LBCs, Jump Squats, Pull-Ups. Burpee x 1 and run a lap.


  • Welcome FNGs Softballz and Tagalong!
  • Prayers for Chattanooga PAX who lost a new HIM (Night Sweats) in a car accident.
  • River Dawg is hosting a session on Human Trafficking on Thursday 3/18 at 6:30am — hit him up for the deets.
  • And sincere thanks to the HIM and F3.  I recalled my last birthday Q last March, which happened just as the world was starting to shut down.  I recalled pretty much losing it in the COT (and that that was the last “ball of men” COT we’ve had since).  Thanks to the PAX and especially Cub Cadet, T-cell, PA, Hi-Viz, Crablegs and Pumpkin Spice for the fellowship this year.  Thankfully there is optimism and a vaccine.  Thanks to all of you. #ISI





Temp: 37
Gloom Factor: Nil
PAX: Topanga, Faulkner, CCR, T Cell, Grisham, Tampa Libra, Movin on Up, Too Tall, Accounts Receivable, Bagger Vance

UA: Razorback, Dupree, High Flyer, Vegemite

Noticeable Absences: W4AG, Trot, Rug Dr, Noodler, Pedialyte, D Frost

SSH, IW, SnLSquat, Inch Worms, Pistol LBC

Mosey the baseball loop in reverse (no handicap ramp in honor of Razorback) to swing-set for

5 Big Boy Pull-Ups
5 Burpees
10 Lt Dans
15 Inch Worms
20 Merks
25 Pistol LBCs
30 Squat Jumps
1 Baseball Loop

RnR 30’

After R 5 of work set, PAX instructed to Coupon walk the length of the swing-set holding ‘pon in different ways : Farmer, OH, Bear Hug
Return Coups and circle up in lot for

F Kix x 15 IC (2X)
Plank Progression
1’ of Burpees to finish


Good output today men. Pleasure to start the week w y’all. Looks like Too Tall has restarted his Tiger Blood routine. Be advised.
Nice to hear the work was adequate to get the blood flowing and the week stated.
Topanga continues to grind out one armed burpees, one armed merkins and one armed pull ups. It’s a sight to see for sure.
Welcome back to the Shire, T Cell. CCR nailed it… a co post from T Cell and Grisham can mean only one thing, SpringBreakY2K21 just around the corner.
TL and I shared some horror stories regarding our IBS issues from the AM
Rooster aka Mike Bannon and some other shadowy character were hanging out under the pavilion with some weights.

Didn’t get a Q for next week but I’m sure TL has that on lock.

Prayers up for Martin family and for Ludwig and his family. See F3 General tab for ways to help Ludwig.


Bomber – 03.05.21 – “Here Comes the Sun”

25 HIM improved their celestial bodies as we honored the Father of Heliocentrism, Nicolaus Copernicus, in a snow-delayed birthday celebration and lesson in astronomy. The temperature was perfect and the greenhouse effect negligible.

QIC: Princess Aurora

PAX: Bad Boy, Blueprint, BnB, CB, Cobb Wrangler, Chowdah, Crawlspace, Freakanomics, F3G, Hambone, High Flyer, Lunch Lady, Michelin Man, Minus 3, The Nanny, Natural Ice, Pop-A-Lock (LIFO), Rev Runs (FNG), Rich Soil, Right Said, Spinal Tap, T-Cell, Vector, Wet Wipes


Mission prep with the usual disclaimer and launch into the upper atmosphere (parking lot) for COP and explanation of today’s heliocentric theme:

  • SSH x 15
  • Overhead Clap x 15
  • Lunges x 16
  • Air Presses x 15
  • Reverse Lunges x 16

Having escaped Earth’s orbit, it’s time to carry out the mission. Journey all 2.8 billion miles to (the lower crosswalk by the groundskeepers’ hut) to enter Neptune’s orbit.

Perform the following circuit for 20 reps each:

  • Overhead Squats
  • Ranger Merkins
  • Burpees
  • Imperial Walkers
  • Turkish Sit-ups

In between each ORBIT, speed across the Solar System to the center of it all (stop sign at top of driveway) for a planet-specific exercise, reps representing the length in hours of a solar day on each planet. Return back to ORBIT but closing the distance by about 10-15 yards with each trip.

  • Neptune – 1.5x Squats x 16
  • Uranus – Apollo Ohnos x 17
  • Saturn – Chinooks x 11
  • Jupiter – 8ct Bodybuilders x 10
  • Mars – Dive Bombers x 25
  • Earth – Merkins x 24
  • Venus – LBCs x 117*
  • Mercury – High Knees x 176*

*These actually represent the length in days as the rep counts for these two slow-moving planets are in the thousands

Most everybody made it to Venus before we ran out of fuel (time).



Welcome to FNG Rev Runs, and congratulations all for earning your astronaut wings. As one would expect when embarking on an interplanetary journey, our spacecraft had a few hiccups along the way. Not only was communication from mission control a bit clunky and jumbled, but we began experiencing audio failure within minutes of reaching Uranus. Additionally, our reconnaissance (rep counts) once inside the Asteroid Belt needed to be shortened due to time constraints, and yet we were still unable to explore Mercury. I trust that all PAX perform their 176 high knees upon return to Earth. Nevertheless, you all navigated the Final Frontier wonderfully, and Copernicus would be proud of your better understanding of our Solar System.


  • Prayers for the return of students and teachers to school. Keep everyone safe and help schools to navigate staffing issues.
  • Congrats to Michelin Man for landing his new gig. Looks like he’s getting a little mud on the tires.
  • Vector birthday Q next week!

PA out.

Titan – 2.10.21 – Choose your own adventure

Intent was to keep PAX guessing as to what was next

PAX: Cub Cadet (QIC), Michelin Man, Smoke Jumper, Vector (R-E-S-P-E-C-T), Defrost, Crawl Space, Ask Jeeves, Hambone, Siri, Rich Soil, Blue Mule, Crablegs, Black Lung, Natural Ice, Freakonomics

Conditions:  Cold enough for most of us to wear hats, but warm enough for Mule and Soil to wear shorts

Usual disclaimers and warm-up in front of the Parthenon.

Main Event:  Top of front steps of the Parthenon was considered home base.  One random pax would select an adventure, identified by letter A-F, with outcome unknown until selected.   Each adventure included a group run to a point elsewhere at Centennial Park, followed by one minute each of two different exercises.  The group released to sprint back to home base.  Upon arriving at home base, squat jump up steps and hold plank at top.   Sequence selected as follows:

  • Adventure F: Back of ellipse, formerly near women’s’ suffrage statue. Wide Arm PU, American Hammers
  • Adventure C: Open air theater near McDonalds. Route cut short by construction fence.  Dips, Leg raises
  • Adventure E: Play set / playground. Pull-ups, LBC
  • Adventure A (fan favorite): Hilltop monument across road vic dog park. Burpees, Alabama things
  • Near time, so skipped Adventures B and D; modified by doing squats, flutter kicks at home base.
  • Sprint back to AO

COT: no FNG.  Each PAX asked to share aloud one specific item of thanks / gratitude for today.  Prayer.  Coffee compliments of Hambone.


Cub Cadet