• Tuesday, June 1, 2021
  • 0530-0615
  • 36.074399, -79.795367
  • 56 °F,  86% humidity


Graffiti (RESPECT!), Earhart, Stretch (RESPECT!), Nancy, Verlander, FloJo, Double Check (RESPECT!), Ozone, Hazmat (RESPECT!), Golden Corral, Ricardo, Pacer (RESPECT!), Tommy Boy 


Tommy Boy

It’s hard to beat a perfectly-cool 56º Gloom to workout in unless, of course, you’re working out at Arise. As luck would have it, YHC was honored to Q at exactly that AO. After looking over the map of downtown Natville, it became apperant that a Traveling Willbury style Q was in order. So… off we went to conquer the Gloom.

A mosey off the reserve, north on Edgeworth, east on Bellemeade and into the Bellemeade Parking Deck queued us up for:

Warm-A-Rama (elevator)

  • Level 1:
    • SSH x 10 IC
  • Level 2:
    • SSH x 10 IC
    • Sun Gods x 10 IC
  • Level 3:
    • SSH x 10 IC
    • Sun Gods x 10 IC
    • String Rippers x 5 IC
  • Level 4:
    • SSH x 10 IC
    • Sun Gods x 10 IC
    • String Rippers x 5 IC
    • Copperhead Merkins x 5 IC
  • Level 5:
    • SSH x 10 IC
    • Sun Gods x 10 IC
    • String Rippers x 5 IC
    • Copperhead Merkins x 5 IC
    • Hug Thyself x 5 IC
  • Level 6:
    • SSH x 10 IC
    • Sun Gods x 10 IC
    • String Rippers x 5 IC
    • Copperhead Merkins x 5 IC
    • Hug Thyself x 5 IC
    • Hillbilly x 10 IC

We were greeted on the top of the deck by a beautiful sunrise before our longest stretch of the morning took us down the spiral, east on Bellemeade, south on Elm, west on February One and ending in front of the Courthouse entrance for:

The Thang

To avoid congestion, the Pax was divide in half with 1st group staying put to knock out some exercises while the 2nd group starting their lap around the Courthouse. Two rounds of the following:

    • SSH x 25
    • Foot-release Bench Squats x 25
    • LBC x 25
      • Run downstairs to Eugene St.
      • Sprint north to the next set of stairs
      • Crawl Bear UP the first set of steps (#crowdpleaser)
      • 1-legged hop up the 2nd set of steps
    • mosey back to for:
    • Apollo Ohno x 25
    • Prisoner Get-ups x 10
    • WWI Sit Ups x 10
      • repeat the lap (switching to the other leg for the 1-legged hops)

Time for the final mosey back to the shovel flag for:


  • Pickle Pushers x 10 IC
  • American Hammers x 20 IC


Naked Man Moleskine

  • Golden Corral, Ozone, and Pacer – good to be in the Gloom with you guys; it’s been a minute sine YHC’s path crossed with you two studs. Good luck with that new “welding business”, Pacer 😉
  • Ricardo– Glad you’re continuing the tradition of great Site Qs for Arise. Tclaps for the support leading up to this moring. And, for leading the EC Run beforehand.
  • FloJo– Solid work on those uphill Crawl Bears… #Spiderman
  • Graffiti & Verlander– nice formation on those runs up the Bellmeade Deck #AlwaysLookCool
  • Double Check– Happy Birthday #HIM. Enjoy your day, my friend.
  • Hazmat, Nancy, and Stretch– way to leave no man behind and personify the F3 Credo. Take care of that foot, Stretch.
  • Earhart– looking stronger every day. Growruck is going to be AWESOME!


  • Freed To Lead– book discussion each Friday in the parking lot of Super Starbucks (back corner behind Aldi). Pick up your copy HERE and be ready to unlock yourself.
  • Grasshoppers Baseball Game– June 5th from the Arise AO. Details in Shenanigans.
    • Sign up for food HERE.
    • Buy Baseball Tickets HERE.


Leaders lead from wherever they’re planted. Find a way to help your community; leave no man behind and leave no man where you found him.

Grace & Peace,

Tommy Boy