3 August 2021

AO: Helix (Launch)

Weather: 61 degrees, clear, basically perfect

PAX (36): Tater Tot, The Plague, LPC, Birdman, Nailed It, Italian Job, Toto, Billboard, Biff, Nickelback (FNG), Folsom, Doll Face (Respect), Thor, Frosty, Slow Pitch, Sparty, Combine, Mother Goose, Othello, Grease Fire, Z-Bo, Loofa (FNG), Kill Switch, Black Flag, Romeo (Hate Hate), Theraband, Monacle, Cradle, Mulligan (Respect), Tubesocks, U-Haul, Hardhat, Armbar, Wait Time, Doppler, Pantyhose

QIC: Pantyhose

Pre-run: Large group conventional and another group of Clydesdales. Very distinguished gents and too many to name.

Knowing it was 0530, Pantyhose welcomed the group and asked Tater Tot if he knew what time it was…Tater responded with a “GAME TIME, HOOO!” Pantyhose expressed his gratitude for the tremendous number of HIMs that had assembled for the launch of the Helix recited the three F’s and the mission statement. He then asked for the PAX to recite the five core principles to which we had a resounding response. The PAX welcomed FNG Jim (Nickelback). Pantyhose mentioned that today will be difficult, but that they would get through it.

As a little motivation he shared a quote from F3 Dark Helmet:

“As men, we need to do things that build calluses…physically, mentally, and emotionally.”

Let’s mosey and build some calluses! The PAX moseyed to the basketball court for Warm-a-rama.


  • SSH x 25 IC
  • Cherry Pickers x 15 IC
  • Tappy Taps x 10 IC (led by Tater Tot)
  • Big Ones x 10 count each side
  • Small Ones x 10 count (led by Sparty)

Sometime after the conclusion of SSH and before Big Ones another FNG appeared from out of the gloom. The PAX welcomed FNG Larry (Loofah). At the conclusion of warm-a-rama Panythose instructed the PAX that todays workout will be Pearls on a Helix (a take off of Pearls on a string).  Mosey from the basketball court to the school playground for the first station.

The Thang (Pearls on a HELIX)

Pearl 1 (School Playground):

Dips x 20 | Step Ups x 20IC | Derkins x 15 | Box Jump Burpees x 5

The burpees were a little twist that YHC put on the PAX at the conclusion of Derkins. The Plague would lead the PAX in 5 burpees of his choice at conclusion of each station. At Pearl 1 it was Box Jump burpees

Pearl 2 (Baseball Field):

The STEINL (led by Wait Time): Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman X 10IC (Left) | Merkins x 10 | Plank x 30 | Chilcutt x 30 | Merkins x 10 | Amazing Spiderman x 10IC (Right) | Merkin x 10

The PAX was pretty exhausted, as was YHC, at the conclusion of the STEINL so burpees were scrapped at this station. After a quick 10 count from Wait Time the PAX moseyed to Pearl 3.

It was a decent mosey from the baseball field to the east overlook. Pantyhose and Doppler were able to get in some quality second F, as well as many others following in the same fashion. True HIM qualities were being exhibited as the PAX did not let FNG Larry take on the role of the 6 on his own. #noOYO

Pearl 3 (East overlook):

Monkey Humper x 20 IC | LBCs x 20 IC | Plank Jacks x 15IC | Burpees x 5

Little mumblechatter at this station as the PAX just got down to business and got the work done. The transition from monkey humpers to LBCs generated some ooohs and ahhhs as the dampness of the dew on the ground seeped through onto their backs. At the conclusion of the burpees the PAX moseyed to the south end of the park.

Pearl 4 (Lower Bowl):

Copperhead Squats x 20IC | Rosalitas x 20 | Mountain Climbers x 15IC | Jump Tuck Burpees x 5

Pearl 5 (Tennis Court):

Balls to the wall x 30 secs | Wall sit x 30 secs | Chicken Peckers x 10IC | Straddle Line Burpees x 5

Pantyhose did a time check as the PAX entered Pearl 5 and had to make a slight modification…originally was going to the BTTW and Wall Sits a 1 count for each PAX, but with the awesome number of PAX in attendance and the fact that we were approaching 0600, there was a quick audible to do 30 secs on the BTTW and the Wall Sits. Mosey to the final Pearl.

Pearl 6 (Main Bowl):

Air Dramas x 10 | Heel touches x 10 IC | Alt. Shoulder Taps x 15 IC | Burpees x 5

Omaha was called at 0605 and with two FNGs to name and a COT that would run a bit longer than normal to dedicate the launch of The Helix there would be no Mary today.


  • Rabbit Hole launch is Sunday
  • Sgt. Slaughter coupon pop-up Wednesday at The Berm
  • Khakis Q School at Top Rope on Wednesday
  • Highlander Accelerator pop up this Saturday at 7 am
  • FIA launch on Saturday
  • Second F Wednesday happy hour will be at Kros Strain
  • First Friday lunch this week – check Slack for details
  • LPC is organizing a wine tasting for PAX and M’s


Thank you to all of you for putting me here because I attribute that to each and every one of you. It is a great honor to see the number of people that showed up today, it’s an honor to be a site Q but it’s even better to know that there is the faith and the trust and confidence to launch a site. I don’t take that lightly…thank you to each and every one of you for getting me to this point and making this happen.

One of the great things about launching a new site is that you get to develop a name and an identity…this was tough for me as I had a few other sites picked out and the names of the other sites came quickly and easily. This site took awhile. I was trying to find something about Hillsborough, trying to find something about the school (the Falcons) and nothing stuck. I always kept coming back to what does F3 mean to me and what do I think it means to each of you.

I always came back to one word…PERSEVERANCE. No matter what, this group always perseveres…not just out here and not just at the other 5 AOs that are doing this same thing right now. It’s also the second F and the third F.

On the fitness side we come out when it’s -10 and huddle around a shack at Flanagan lake to stay out of the wind and we run circles around the boat ramp. When it’s 100 degrees we sweat our tails off. When we have someone dragging a little bit we pick him up…it’s about perseverance. When the storms hit a couple weeks ago Jean Claude puts a message out on Slack saying “here’s my address – there’s a chainsaw on my porch – just bring it back when you’re done.” That’s perseverance.

So I needed a symbol for Perseverance and that is how the Helix was born. We’re probably most familiar with DNA and the double helix but here is better description:

“The helix shape (or spiral) is a symbol of resilience. It is found throughout nature. We find the helix in galaxies and weather patterns (hurricanes, storms) and every living organism’s DNA. Sunflowers, vine tendrils, ferns, the shells of nautilus and snails, the horns of antelopes, and even our fingerprints all of the helix as their underlying structure. Because of its stability and strength, the helix is foundational to sacred architecture throughout the world. The helix has withstood the test of time, religion, biological and cultural influences. It is a symbol of evolution, growth, and resilience.

Those last three things – evolution, growth, and resilience – I think you see those in F3.

Lastly, on the site logo that you’ll see on the Twitter feed, on a shirt in a couple weeks, you will see four Latin words:

Semper Perseverent = Always Persevere

Non Deficere = Never Give Up.

Those words and that mantra will be emulated at The Helix!

Thank you again for this opportunity!

Go be great today!



Fomaha - 3389 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


Leave a Reply