Passing of the Crowns

AO: Nirvana

When: 05/04/2024

QIC: Tank

PAX (85): 40, aflac, Avis, BallBoy, Better Call Saul, Birdie, Catheter, Cookie, Crab Cake, DeLorean, Deuce (Jay Mooney), Devito, Dinghy, Dipstick, Dosido (Mystik Dan), El Matador, False Start, FannyPack, Funyun, gmonkey, goat, Goose, HotSauce, Jackalope, Jiminy, jugdish, Knight Rider, Lefty, lumbergh, Macbeth, Manhole (Nant'an - F3 ATL, Mater, Mayhem, Meatball, Meltdown, MillerTime, Missionary, Napalm, No-See-Um, NRA, Porkchop, Roman, Rooster, Rusty, Scampi, Scar, Sell-out, Shortcake, ShuttleCock, Snake, Snax, Spackle, Special K, Speedo, Spider, Sprocket, Stifler (Jeff Levy), Stroller, Sweep3r, Swiper, Tank, The Real Woody, The_OG Zima, Turbine, TURK, turkey, uga, Umbro, Walkie Talkie, Zohan, Hot Rod, Marrow (FNG), Golden Corral, Gemini, Captain Hook, Comeback, White Chocolate, Jericho (FNG), Badger, Square Root, Bowser, Gilligan (FNG), Takedown


Spring Convergence ‘24

Sometime around early to mid March, during a Rubicon COT, the date of the Spring Convergence was mentioned…..May 4 (approx. 8 weeks away). A few pax inquired about the possible AO host sites and Black Widow was brought up as the most likely destination. 


Several men that morning (okay maybe just one) thought that instead of BW hosting, maybe Nirvana would be a good choice. It is well established as the flag was first planted on 8.28.21 with co-site Q’s (Caffey and No-See-Um). As most everyone knows by now, IF you were at convergence, it offers quite possibly the widest array of options of any AO in the southeast…let alone F3 Alpha. 


Okay, enough about all that as this day is more about the #HIM that gather together and take part in one heckuva crazy day of Fitness, Fellowship & Faith.

Pre-Ruck = 13

Pre-Run (Alpha) = 17

Pre-Run (Bravo) = 5

Tank, Nirvana’s site Q, welcomed the pax and gave the disclaimer. Sprocket then exquisitely shared the F3 Five Core Principles….and in order!



Sprocket, Special K and Tank gave everyone a little taste of a warm-up while all waited with anticipation on what this Spring Convergence would be like. 


The Thang:

All Station Q’ (Tank, No-See-Um, Miller Time, Dosido, Sprocket, The Real Woody) along with Docents (Special K, Roman, Spider) would come to the center and NOT be counted. All other pax counted off by 3’s and immediately started converging with their docents ready to get this thang started!!

Station #1 – BFH & The Hill

Miller Time/BFH:

Partner up while descending to the bottom of BFH.  Partner A runs to the top and back down while partner B does 5 Burpees, 10 Mercans, 15 squats on repeat.  As soon as Partner A returns, they swap. When the six returns to the bottom, the group goes back to the top. 

Dosido/The Hill:

Alternate between V-ups and BBSU adding 1 rep for each trip:  1 V-up at bottom, 2 BBSU at top, 3 V-up at bottom, 4 BBSU at top, etc…keep track of your total. Some impressive efforts by all, i believe Ball Boy edged out the highest rep count with 15 V-ups completed plus 5 Big Boys on his 16 trips up/down before time.

Station #2 – The Stadium

Tank & No-See-Um:

Split into 8 teams as there are 8 sections of stadiums for some relay action. Each team will have one man sprint to the top of the stadium and start with 10 burpees, next man doing 9, then 8, 7, 6 all the way down to 1. If time allows, the teams will go back up the ladder (2, 3, 4, etc). Partner B, who is in the on deck circle, is doing Bobby Hurleys until it is his turn to sprint/do burpees at top. All other team members are planking until they move up to Partner B/Partner A positions. 

Station #3 – Field


Triple Murder: Split pax into 2 teams along the goal line.

Alligator Merkins to the 10, Bear Crawl to the 20, Run to the 30.

5 Merkins-then 1 Pax throws the 80 lbs sandbag.

Welsh Dragons – Remain in plank position the whole time. Bear crawl forward 4 steps, 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each.


Core Galore: Each group of PAX was served 5 core exercises at a time. Rep counts ranged from 15-20/each. 

  • Flutter Kicks
  • Scissor Kicks
  • Mountain Climbers with a Twist
  • Low Plank
  • High Plank
  • Peter Parkers
  • Six Inch Static Hold
  • Oblique Twist Right
  • Oblique Twist Left

With 3-4 minutes to spare the last air horn sound went off, signaling the pax to head back to the flags/main field. No-See-Um would instruct all to get in plank position where the entire pax would perform the Merkin Circle O’ Death while doing Count-O-Rama!!

Name-O-Rama was then started where over 80 pax would be in attendance (a few had to leave early for other obligations).



Welcome FNG’s – Gilligan, Jericho, Marrow!!!

  • Goose spoke about what F3 has meant to his life over the last several years and especially as of late for all that he’s been dealing with in his life. He left the pax with a great quote to live by…

-“Don’t be upset by the results you didn’t get from the work you did not do”

  • Speedo spoke about his role as Nantan over the last two years. He then introduced the next Nantan for F3 Alpha – – -> False Start! False Start shared a few words to the pax then took us out with a prayer.


Later after the pax had indulged in some coffee and food, Miller Time introduced Scampi as our main guest speaker. He shared his incredible testimony of his life from his early teenage years to adulthood. All that he has had to overcome and the ways in which he has done so is extraordinary. He talked about how No Longer Bound and F3 really helped transform his life and ultimately his relationship with God was strengthened.


Naked-Man Moleskin:


An awesome day all around for this year’s 2024 F3 Alpha Spring Convergence. Some stats to chew on below about what took place and who took part.

  • 13 Pre-Ruckers
  • 22 Pre-Runners
  • 3 FNGs
  • 18 “Respect” pax
  • 1 “Double Respect” pax

22 AO’s represented:

Nirvana led the way with 11, which was expected followed closely by Badapple with 9 as well as the NLB men with 9! The rest are listed below (this is based on what men stated their home AO was in the name-o-rama)










Black Widow-4









School Of Rock-1

  • The men said farewell to a great #HIM in Speedo as our steady and strong Nantan over the last two years. Thank you for all that you did to uphold the stellar reputation of F3 Alpha.
  • And the men welcomed a new Nantan in False Start…16 years the younger of our former leader. What will he (False Start) do with this new found power and prestige!? Only time will tell but he wears the crown now for all the pax in the Alpha region.
  • The other crown referenced….well, I think we all know where that belongs after Saturday 🙂



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