Nuthin’ but a F3 Thang

AO: The Grindstone

When: 04/12/2021

QIC: What's my MuthaF3 Name?? Crab Cakey-Cakey Cake

PAX (10): Ace Ventura, Zohan, Sculley, Clyde, Whiz, Spit Valve, Duct Tape, 5-Way, Inseam, Crab Cake


Look, if you had one shot, one opportunity to wake up early after Spring Break for a BD that has everything you ever wanted..In one moment….Would you capture it or just let it slip?

10 PAX took on the candy coated chocolate’s challenge this beautiful 50 degree morning at the Grindstone

Little did they know their palms were about to get sweaty, knees would get weak and arms would get heavy.  We almost caught a sighting of mom’s spaghetti.

YHC welcomed PAX to Atlanta where the players play 

And we try to post on Strava like every day

Disclaimer given, mumble chatter, good vibes were roamin

And the Beat Down will start – it’s 5:30 in the mo’nin


Circled the parking lot to the coupon pile.  CLEAR instructions were given for a SCHMEDIUM sized coupon.

Instructions ignored.  Lonely Schmediums left cold while the MEDLARGE ones were embraced and carried to the middle of the field for Warmups

  • SSH
  • Weed Pickers
  • Moroccan Night Clubs
  • Good Mornings

The Thang:

Grindstone became the scene of Hip Hop’s latest battle.  East Coast vs West Coast.  North vs Dirty South.  Even Justin Bieber showed up!

The field was given compass designations.

For the duration of each song PAX would Run to End Line, Return to their Coupon, Rifle carry 10 yards in the direction of the song, and perform 43 reps, repeat

  1. West Coast – Curls. [Nuthin’ but a G Thang]
  2. East Coast – Shoulder Press  [Juicy]
  3. North – Front Lat Raise. [Lose Yourself]
  4. Dirty South – Big Boy SU with Coupon  [Hey Ya]

West Coast vs East Coast was surprisingly a non-violent affair.  

But as soon as we traveled North, the Q started feeling some heat.  A drive-by almost ensued

“Y’all gon’ make me lose my mind with these Lat Raises” shouted one PAX.  
“Up in here, up in here” others echoed

“I’m gon’ make you go all out” replied the Q. “Up in here, up in here” he continued on.

“Y’all gon’ make me act a fool” others joined in. “Up in here, up in here” the chorus grew stronger

“Y’all gon’ make me lose my cool” shouted back the Q.   But he knew he was outnumbered
..and his lats were falling off… and somehow the song magically skipped to the end.

Harmony was eventually re-achieved as we ended on a positive note

The chill West Coast vibes mellowed everyone out as the 3 dimensional square made of zero-degree-Celcius H20 recounted how great of a day he had.  During the additional curls each HIM knew that tonight he would say to himself [It was a Good Day]

To bring us to final unity, PAX joined in unison saying [Welcome to Atlanta] to all passerby’s as they performed some additional Big Boys.


With the wars settled, PAX circled up for a collaboration.  As DJ Khaled rounded up artists from around the country, PAX stayed in the Plank position.

57 Merkins were ordered up – who could complete this challenge?  Each PAX said quietly to himself [I’m the One]

And upon the utterance of that specific phrase a Merkin was called for.


No BD is complete without some Burpees. While in formation, PAX assumed the Monkey Humper position. 

Hump monkeys to the beat, then Burpee anytime the Mac Daddy or the Daddy Mac articulated any form of the word JUMP. 

PAX [Jump Jump]ed for 39 burpees


DMX busted his way into the playlist late to the Party.  It was a Ruff Ryde as each PAX carried their coupons back to their home then back to the flag.

Unfortunately , the Flag was not Up in Here, Up in Here.  Didn’t matter, PAX were introduced to a new exercise – the Hip Hop Squat

Hip Hop Squat: On the downward motion of a squat, raise the microphone in your left hand to your mouth as your right hand points to the screaming crowd.  Hands switch jobs on next squat completing one rep.  10 count.

It probably looks cool if we could do this to the beat of DMX.  Some PAX hit their squats in rhythm while others were still left searching for a strong signal to 95.5 The Beat

Then, to honor the passing of one of the GRRR GRRR GREATS, 10 reps OYO:

Diamond Merkins



30 seconds left – back to Hip Hop Squats so YHC could snap evidence but only blurs were caught.  

I’m such a photo Outkast – gotta stop shaking it like a polaroid picture



2nd F – look out for chatter on slack to get this going in full steam.

Blood Drive – 5/27 – Check 3rdf on slack for more info from Sculley.  Region v region challenge…

Crab Cake side project..

Naked-Man Moleskin:

It was a privilege to celebrate my birthday with these HIMs.  No streamers, no cake or goodie bags.. we didn’t even have a FLAG!! But what more can you ask for than suffering and surviving a BD together?!

YHC forgot to give a TNT or Moment of Clarity because he didn’t have one yet.

Let’s see… Biggie and Tupac died of gun violence.  DMX just passed, probably due to his history with drugs.

All 3 passed with more to offer the world.

TNT: Just say NO to drugs.  Stop bickering.

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