October 21, 2022 | AO –The Golden Spike | 48 degrees

PAX (40): TC (Respect!), Samples (Respect!), Almost Famous, FDIC, Hei Hei, Swinger, Safe Ride, Folsom, Q-Tip (Respect! Respect!), Golden Pike, Frosty (Respect!), Skipper, Saul, Scooper, Retweet, Betamax, Dirty Bird, Tenderfoot, Mother Goose, Tom Tom, Kirby, Spacebar, Outhouse, Cheap Seats, Cosmo, Trademark (Respect!), Lemu (Respect!), Bloodshot, Vandelay (Respect!), Honey Maid, Khakis (Respect!), Wentworth, Doppler, Room Service, Tugboat, Biff, Invictus, Oompa, Grease Bar, Capone (FNG – Welcome!)

Q: Tin Cup

Tin cup welcomed the PAX to the Golden Spike at 5:30 AM sharp. The Mission Statement and 5 Core Principles were given. YHC thanked the men for joining him on his 50th birthday and he thanked Oompa for his advertising efforts. An inquiry about FNGs was made and there was one FNG (Welcome Capone!). The men then made their way into the stadium.


The PAX moseyed to midfield for warm-a-rama. Once at the location, the following exercises were performed:

  • Tappy Taps – 15 IC
  • Imperial Walkers – 15 IC

Pre-THANG: 11 Minutes of 11s

  • Air Squats | Run across field | Merkins (AMs)
  • Plank Jacks | Run across field | Mountain Climbers (PMs)

In addition, in the middle of the field there was a cowbell. At any time, if a PAX member chose to ring the bell, all men would stop and perform 3 burpees. After approximately 11 minutes of 11s, the first Omaha was called.


Four Corners that needs more cowbell: The PAX divided into 5 groups. Each corner of the field contained a list of 5 exercises to be completed by the group. Four groups would complete the exercises in order until pushed. The push group would run up and down the stairs on the East side of the stadium, wait for the Six, and then run to Station 1. Groups did exercises together and were encouraged to take turns leading. In addition, in the middle of the field there was still a cowbell. At any time, if a PAX member chose to ring the bell, all men would stop and perform 3 burpees.

Corner 1
5 Sec. Count in Between Each Set  
1. LBCs – 20
2. Dry Docks – 20
3. Mountain Climbers – 20 IC
4. Boxcutters – 20 IC
5. Hand Rel. Merkins – 20  
Rinse & Repeat
Corner 2
5 Sec. Count in Between Each Set
1. Apollo Ohnos – 20 IC
2. Dolly’s – 20
3. Ranger Merkins – 20
4. Copperhead Squats – 20 IC
5. Freddie Mercury’s – 20 IC  
Rinse & Repeat
Corner 3
5 Sec. Count in Between Each Set
1. Tempo Merkins – 20 IC
2. Bobby Hurley’s – 20
3. Flutter Kicks – 20 IC
4. Alt. Shoulder Taps – 20 IC
5. Plank Jacks – 20 IC  
Rinse & Repeat
Corner 4
5 Sec. Count in Between Each Set
1. Heals to Heaven – 20
2. Werkins – 20
3. Monkey Humpers 20 IC
4. Groiners – 20
5. Big Boy Sit Ups – 20  
Rinse & Repeat

Tin Cup called Omaha at 6:03 AM. The PAX moseyed to midfield for some Mary.

Mumble chatter: As usual, the cowbell was not widely appreciated and I believe it went missing for the last 3-5 minutes of the beat down.


  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20 IC
  • American Hammers Rancid Style – 41 IC


So it has been established that today is my 50th Birthday. Thank you for joining me and I am so grateful that F3 is a part or my life, and that I can begin the day celebrating with you. Today is not only my 50th Birthday, but is it also my last full week of external radiation treatments. That is, I only have 3 treatments left, and I will be done with radiation treatments next Tuesday, October 25th. Admittedly, they have been a grind for me.

A few months ago after I was diagnosed with prostate cancer, my wife sent me the following note. 

Accept the Challenge you are facing. It may become your greatest gift.

Depending on the challenge you are facing, your first reaction may be like mine was. That is, how could this challenge ever become my greatest gift or a gift at all? Or as I thought to myself – F that. However, I have spent a lot of time thinking about this, and I wrote it on a post it note and put it by my computer monitor in my office.

Every day I say it. Accept the Challenge you are facing. It may become your greatest gift. Because here is the deal, I cannot change that I was diagnosed with prostate cancer. That is just the way it is…period. But maybe I can become a better person as a result of the diagnosis. Maybe, I can take this challenge that sucks and has flipped my world upside down, and make the best of it. So to date, how do I think this challenge change my life for the better?

  1. First, my relationship with my M is as strong as ever. I believe we are more open with our feelings and I am so grateful for her, and I try to tell her this every day. Something I did not do before.
  2. I now notice the little things more often than I did before. For example,
    > I look up and appreciate the stars while doing flutter kicks.
    > Every day when I walk to my office I walk through the healing garden at the hospital. Now I pay attention to the flowers and plants. I never used to notice it at all.
    > When we visited Colorado last summer on vacation, I enjoyed it more than ever. And to be clear, it was not because I was stoned as a result of Colorado having legalized marijuana, but I just appreciated the scenic beauty more.
    > I am more relaxed than before. For example, I don’t mind letting my 15-year-old daughter drive as much as I did when my son was that age. I realize I need to take the time to help her become a better driver.
  3. I’ve become a hugger. In the past I only reserved hugs for immediate family. But if you want a hug in the gloom now, I’m your man.
  4. More than ever, I believe in the power of prayer and the power of positive energy. And F3 is perfect for this, and I believe has and will contribute to be beating this disease.
  5. Lastly, I say I love you more to my family and friends than I did in the past.

Life is full of challenges and everyone will face or has faced difficulties on their lifetime. Personally, I am trying to be as positive as I can and make the best of the situation. I am not saying there are not times when I feel sorry for myself, because there are. Fortunately, I have a great family and support system, including F3 that creates positive energy and helps me stay the course.

I would encourage you to NOT to be like me and wait for a challenge to improve areas of your life you think you may need to work on. For me it took cancer to think about these things, but I should have been thinking about them before.

Lastly, I just want to thank you for showing up this morning for my birthday Q. I am so grateful. I was going to bring donuts or cookies, but then I decided to steal a page out of Jean Claude’s playbook and bring gaiters for everyone. So when you accept the challenge of posting in negative 15 degrees weather this winter, you can use this gift to help keep you warm.

Thank you and I love you guys.

We ended in prayer.

After the prayer, Folsom and Bloodshot generously presented Tin Cup with his own shovel flag with a vintage driver attached. It was displayed proudly in YHC’s front yard all weekend.

Aye – Tin Cup

Fomaha - 3871 posts

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

Golden Spike

Leave a Reply