“Fatter Amy” provided the Pax with the atmosphere for growth at the Incubator – 5.21.18 Back Blast

A week or two ago I realized that it had been a while since I had led a workout. Although I had been posting regularly, I had not done my due diligence a led my fellow brothers through some new and exciting exercises. When I realized this I took it upon myself to sign up to Q at a couple locations over the next few weeks. Prior to this workout, Kilo asked if I would Q for him last Wednesday and I realized how much I enjoy this group because it allows for any of us to lead. Last Wednesday was fun for me, but maybe not so much for the other PAX who attended, but isn’t that what this is all about?

We get up to get better!

We don’t get up for easy!

Freed to Lead!

These are the reasons I love this group and am so excited to be apart of it!

Since last Wednesday I have been looking forward to today’s workout. I had found several workouts that sounded painful and wanted to bring a McAfee version to the Gloom. I have been working on headlocking a buddy of mine for several months and when he told me he would come on the 21st, I was stoked. He asked me what the workout would be and I told him I couldn’t tell him. I told him he could tell me if there was one thing he did not want to do, and I would do my best keep it out. He said “running”, and I thought “this workout is going to be rough without running.”

So from there I looked into my binder of workout ideas and found one that had interested me for a while and began making some modifications. After some tweaks and edits the workout was ready, now I just needed to make sure the PAX would show up.

The week prior I brought the Ghost Flag to the Mutt, because let’s face it, they have not seen it in months. In fact, when I was there on Thursday, more than half of the Mutt PAX had never seen it, which embarrassed Zoo so he groveled to me to let him keep it until Saturday. You can believe what you want from Zoo’s BackBlast, but let’s face it, I was feeling sorry for the Mutt PAX who don’t get let out of their cages. So being the generous brother that I am, I lent it to them. Zoo, if ever want to arm wrestle, or challenge me to a burpee or pull-up challenge, just name the time and place brother 🙂

Well, I got some Posh guys to come back with me on Saturday to get the flag back. Even though we lent it to the Mutt boys, I felt that we should still bring 5 guys to bring it back to the Poshlands. Little did we know that we would have more guys post than the Mutt did. So before I left I was sure to issue a challenge to Zoo that if he wanted it back, he needed to come on Monday morning for my Q. I even sweetened the pot with a barrage of challenges on Twitter, to not only the Mutt, but the O and Carpenter as well. Even with all of that effort, Zoo still could not leave his puppy pad at home to come and work with the Big Dogs… maybe next time.

However, 33 other men answered the call this morning and decided to get better! I rolled into the Poshlands this morning with my blood flowing, excited to bring the pain to my brothers. I was not sure how many would show, but to my surprise, I was elated when I saw more than 30 guys start pouring out of their cars. Big thanks to Little Jerry for hooking us up with 18 coupons so we could all get our work in this morning. #Respect


A little muggy, but still in the 60s. There was some dew on the ground from the showers the night prior. I knew we would be working on the Egg Lawn so I was glad to see that it was not too wet. It was 5:30 AM and we were ready to roll.

QIC: McAfee

PAX: Nino, Porkchop, Uncle Rico, Kilo, Donut (FNG), Glaucoma, Scratch and Dent, Peach, Forced Closed, Nugget, Bob Ross, Gypsy, Retainer, Valdeez, Ashley, Captain Insane-o, Little (R), Double Down (R), PK, Crash, Vincent (R), Tony Malito (FNG), Starchild, Wham!, Snowman, Weedwacker (FNG), Piggy, Tool Time, Dynomite!, Mr. Hat, OJ, Boozer, McAfee

I started off with a quick disclaimer for the FNGs. Spent a few seconds talking about how to modify and it is you versus you. And off we went…

We moseyed around the parking lot with some high knees and butt kicks thrown in until we found a big enough area in the parking lot to circle up (right next to the Porta-Potties).


20 Abe Vigodas IC

20 Imperial Walkers IC

15 Merkins IC (Hold until next exercise)

15 Groiners IC (Hold until next exercise)

Downward Dog/Cobra stretching to loosen up the lower back and hamstrings (PAX would see why later)

Then we moseyed back over the flags to grab a coupon and head the Egg Lawn


At this point in the workout, I was sure, a couple of guys had caught on to my pre-blasts and tweets and knew a little of what to expect, but even if they did they knew it was time to work. I had seen the “Fat Amy” workout before and knew that some crazy Crossfit guys were able to finish it in about 15 minutes. So I figured, let’s do it, but let’s make it longer and change it up a little so that I did.

All exercises are done together, led (and counted, UGH…) by the Q.


10 Burpees

50 Single Count Squats

10 Burpees

40 Coupon Flutter Kicks (Hold the coupon overhead while performing flutter kicks, and remember to keep that head up)

10 Burpees

30 Alternating Lunges

10 Burpees

20 Coupon Swings (Like kettlebell swings, but done with coupons)

10 Burpees

10 “Meter” Bear Crawl (I warned the PAX I don’t do metric, so we crawled until it hurt) *This is also when Forced Closed told me that we had a love/hate relationship. Love you too Forced Closed!

10 Burpees

20 Coupon Swings

10 Burpees

30 Alternating Lunges

10 Burpees

40 Coupon Flutter Kicks

10 Burpees

50 Single Count Squats

10 Burpees

60 SSH IC (The last 20 of these sucked, especially when you are counting in cadence)

After we caught our breath, we took Little Jerry’s new coupons to their new storage location that he found. The PAX then moseyed back over the flags where they waited in plank position for the 6. Once we were all back we finished with CI’s favorite, 20 Pickle Pounders IC, actually, it was 19 because I wanted to leave the PAX on the brink of completion…:)

We then circled up for come COT. We numbered off and that is when I realized that we had 33 guys, which was awesome. It was definitely the largest group of guys I have led before and it was amazing. We then went around and did name-o-rama. We had 3 FNGs so we wanted to welcome them appropriately.

First, we had Mike Abernathy, one of my closest friends who I have been trying to get out for a while. He is an LMPD officer in the First Division, so I know he does not mess around. He is one of the hardest working men I know and will be a great addition to the PAX. Watch out for him in a couple months because he is a tank. After a brief intro, and I mean brief, Starchild and the rest of the PAX aptly named him Donut. Welcome, Donut!

Next, we had Brink Shinn. He was invited by Starchild’s brother or cousin or someone related to Starchild, who came once and has never come back. We found out that Brink is a Salesman and a father of two, soon to be three if I am remembering correctly. We learned a little later that he sells car keys/fobs, and Donut (who was just named 30 seconds ago) yells out Tony Malito, and it stuck. Welcome, Tony Malito!

Lastly, we had Josh Caballero. Josh is a friend of Piggy’s and came out to see what F3 was all about. Sure he wanted to get in shape, and maybe even meet some cool guys, but it became very evident to us why Josh was there this morning, he needed support. Josh stepped into the middle of the circle and began to tell us why he was there, his four-year-old son, Vince, was recently diagnosed with cancer and he needs some encouragement. I can only begin to imagine the pain that he is going through, and for him to show up to his first post and share his heart like that, that is what F3 is about. After I heard this, I brought the PAX in close to lay hands on our brother who was in need. I prayed for Josh, Vince, and his family. I prayed for hope, comfort, encouragement, and most importantly healing. I also prayed that this group of men could be a support system for him so that he can lead and love his family well. After our time of prayer, we came back to name our new PAX member. We learned that Josh is a landscaper/groundskeeper, so we gave him the name Weedwacker. Welcome, Weedwacker!

After that, we learned about our six, Glaucoma. He is the site Q for the Incubator and is an Optometrist which is why we call him Glaucoma.

I am continually reminded of how amazing this group is and this morning was no exception. I tried to create a workout that would hurt, yet the PAX become stronger and more resilient with each day. I am reminded of why this group was created, to build a community of strong men for our city. Men that can change lives, challenge one another, and most importantly, love and support one another. I ended our time with a quick word of prayer thanking God and each and every one of these men for their impact on my life. This PAX is truly an inspiration, and it was my honor to lead you this morning.

Until next time…



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