J-Town Beatdown

  • Monday, January 4, 2021
  • 0539-0615
  • 36.045182, -79.932159
  • 36 °F, 89% humidity


Picasso (RESPECT!), Gold Digger, Heisenberg (RESPECT!), Don’t Cha Know (RESPECT!), Toto, Fletch (RESPECT!) The Menace, Aurora, Nails (RESPECT!), Caddy, Polo, Tommy Boy


Tommy Boy

New Year = New You? Well that depends on whether or not you make changes to the old you. That said, YHC decided to break an old habit and replace it with a new one. Rather that taking Monday off, it was time to Q one instead. And in the vein of #DoTheHardThing, accepted the honor to Q at J-Town Beatdown (the furthest AO from home).

As always, doing the hard thing nets great rewards. Today was also about our individual #PMA (positive mental attitude)

After our disclaimer, Mission, and Credo were dispensed, we moseyed to the far side of the AO for:


  • SSH x 20 IC
  • Copperhead Squats x 20 IC
  • Sun Gods, Chinooks, Moroccan Night Club, unwind x 15 IC ea.
  • Hillbillies x 20 IC
  • String Rippers x 10 IC

Back to the shovel flag for:

The Thang

Easy concept; challenging execution. Four exercises (20 seconds of maximum effort, 10 seconds of rest) for a HIIT in the face. Or in this case, the legs.

  • Leaping Lizards
  • Alt. Jump Lunges
  • Donkey Kicks
  • Jump Squats
    • Round 1 = 3 complete circuits
    • Round 2 = 2 complete circuits
    • Round 1 = 1 complete circuit
  • After each round, 30 second plank + 30 second Chilcutt plank + 10 Merkins = 1 loong lap around the AO (crowd-pleaser)

This routine will make a comeback… it’s a good litmus test for performance #gainz

6 Minutes of Mary

  • Freddie Mercury x 20 IC
  • Pickle Pushers x 20 IC
  • American Hammer x 20 IC

Naked Man Moleskine

  • Toto – Welcome to F3 Greensboro; glad Drysdale brought you out. Keep on posting!
  • Caddy – YHC appreciates the positivity & push as I work to regain my cardio.
  • Gold Digger, The Menace, Aurora, Nails, Polo – it was really a gift to see you guys; been a long time in some cases yet always appreciate reconnecting with the Pax.
  • Don’t Cha Know – YHC will find the Yuengling Hershey’s Chocolate Stout for ya’!
  • Picasso – line of the Gloom: “Is that it?”
  • Heisenberg – strong as always, brother. GREAT seeing you roll up!
  • Fletch– #tclaps for the opportunity to serve.


It’s day four of 2021 and we had plenty to share today. The point is, every day is a gift… every. single. day. The calendar rolling over one day/week/month/year/ won’t magically reset things. And that’s okay. It’s up to us to stay connected, support each other… leave NO man behind. And for that, I’m grateful for each of you.

Grace & Peace,


Tommy Boy