Much running at Sir E

Warm-O-Rama (All IC)

SSH x20
High Knees x15
Butt Kickers x15
SnL Merks x10
BAC f x15
BAC r x15
BigAC f x15
BigAC r x15
Squats x20
Good Mornings x10
Willia MH x10

THANG – a progressive Q. PAX were instructed to perform 3x Atomic Merks at each speed bump.

Mosey to the auditorium

Everyone in their own parking stall then perform a merkin-less burpee then broad jump to the next stall. We made our way all the way around the auditorium and stopped when we returned to our starting point.

Mosey down the bee hill to the green houses.

PAX hold a plank and perform:
10x Merkins
10x IC Alternating Shoulder Taps
10x Mt. Merkins
10x IC Alternating Shoulder Taps
10x Plank Jack Merkins
10x IC Alternating Shoulder Taps
10x Atomic Merkins

Recover… then: 20x IC Air Press, 20x IC Seal Claps

Mosey back up the bee hill and down to the bottom of the split lane hill.

7’s with a regular mosey about 100 yards up the hill. Exercises were squats and jump squats.

Mosey up the Marchant hill, allegedly the longest and steepest hill in the Hall. All PAX winded at this point. Plank/wait for the 6 at the top, then continue mosey back through the Ag Center, stopping at each speed bump encountered for 3x Atomic Merks.

Mary (all IC)
J-Lo’s x20
Merkins x10
Alternating Shoulder Taps x10
LBC’s x20
Boxcutters x20
Good Mornings x10

Floppy Disk

Animal Planet – 9/17/2018 Detention


Muggy morning.

Q: Pop-A-Lock

PAX:  Yumy?, White Russian, Dupree, Floppy, Cinderella, Edible Arrangements, PSL, Old Hickory, Reefer, Big Perm Ludwig, Dine and Dash, Calf Killer

Mosey around bus loop.

Late disclaimer. Introduction.

Welcome to Animal Planet, the workout with all the creature comforts….here we go.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Squats


Started the fun with some crawling/jumping to connect with nature. The parking lot was longer than I remembered.

Partner 1: Crab crawl to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs


Partner 1: Frog jump to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs


Partner 1 and 2: Bear Crawl to end of parking lot stripes, 10 burpees, jog back

Stick Bug (Plank) for the six. Good call Cinderella.

Mosey to hill

Got ready to get some hee-hawing going. 1 Pax went all the way and added sound effects.

5 Spiderman pushups each side, mosey down hill, 5 donkey kicks, reverse mosey up hill

Repeat 4x

Mosey to covered area

Time to act like prey, and get more agile.

Gazelle Relay –

Partner 1: Sprint to halfway, 5 merkins, sprint back, repeat for full length.
Partner 2: Fish kicks


Repeat for left shuffle, right shuffle, and reverse mosey.

Mosey to parking lot

You’ve been prey, time to be predator. And kick up that heart rate….seeing as Cheetahs only have short spurts to catch their prey

Cheetah Relay –

Partner 1: Sprint to end of stripes, 5 mucktar and crys, sprint back

Partner 2: Burpees.


Repeat 3x.

5 flutters to finish time.


Words to live by: Vulgarity is no substitute for wit.

Quote of the day:

Lady Nancy Astor: Winston, if you were my husband, I’d poison your tea.

Churchill: Nancy, if I were your husband, I’d drink it.


Thanks for the warm welcome back. Excited to dive back in. Get excited for more zany Qs.

The Forge – 9/15/18

19 PAX took in the sunrise-ish together at Nolensville High. They were:
Nimbus, 3rd Degree, Numbtucks, Cheese Whiz, Netflix, Altidore, Little Miss Piggy, Typo +, Stats, Utter, Show Me, HushPuppy, Barney Fievel, Soccer Mom, RagDoll, Tebow (QIC), Ned Ryerson (FNG), Pocahontas (FNG), & Happy Gilmore (FNG)

We bypassed the football field in search of some new territory and also because it was locked, and headed to the soccer field which was unlocked (obviously an indictment of NHS’s view of their soccer program) where we did:
High knees, side shuffles, and some politician before circling up for some

SSH x 15
Imperial Walkers x 15
Squats x 10
Lunge Stretch (“Barre”/yoga portion of the workout)
Squats x 10
HR merks x 10

Got Some
11s – V-ups & Merkins

Cross the soccer field via
Burpee Broad Jumps (4 jump lunges after every 4 burpees; feel a little bad about that, FNGs)

Cheesy Tabata x 2 (8 mins)
Imperial Squats, HR Merks, WWIs, Mountain Climbers, Forward Lunges, Reverse Lunges, etc…

Mosey to the playground, partner up for
10 rounds each:
Partner 1 – 5 plank jack merkins (jerkins) only while
Partner 2 – bar hang (L-position)

Mosey around the courtyard only to find that EDGE that we all search for in the form of the perfect concrete box jump/step up/dip platform maybe ever created. We performed a variation of those exercises for several minutes while being serenaded by Mr. Geddy Lee, D.L. Roth, and our friend Axl

Mosey back to the parking lot for a quick cool down,
Willie Mays Hayes
Mountain Climbers

Loved to see that big of a group come out on Saturday morning including 3 FNGs. We’ve received word that the FNGs – “I will not answer to War Eagle” Pocahontas, Needle-Nosed Ned Ryerson, and Gilmore, Happy – relayed some positive reactions and should be returning. Allegedly. Great work, everybody. See y’all at Broken Wheel on Tuesday!



Welcome to The Trident 9.14.2018

12 PAX greeted the morning at the soft launch of our new AO The Trident. The morning was warm and humid so we got down to business right away.

PAX: Off Shore, Black Lung, Joey Freshwater, Razorback, Redskull, Yard Sale, Ludwig van Oshkosh, Toga, Umbrella, Old hickory, and the featured return of Pop-a-Lock.

Q: Boy Band

We started from the south parking lot behind the AIG building and mosey’d around the south garage and back to pick up any stragglers.  Circle up for WOR.

WOR: SSH, Squats, Good Mornings, Willie Mays, Baby Arm circles (forwards/backwards), Overhead claps.


We mosey’d to the bottom floor of the southern parking garage for the start of the workout which occurred as follows:

10x Merkins -> Sprint the up ramp; 10x Squats -> Mosey to next ramp; rinse and repeat until we reached the top.

The descent was as follows: 10x headbangers -> reverse mosey the ramp; 10x 4 ct flutter kicks -> mosey to the next ramp; rinse and repeat until in the basement.

We then moved to the side wall of the 1st floor of the garage for the next part of the workout: 5x Pull-ups, 5x Merkins; rinse and repeat x4.

Next it was on to the short wall for: 10x Box jumps, 10x Dips; rinse n’ repeat x4

Indian run back to the start. Time for some burpee suicides. Using the parking planters as our stops, it was 5 laps out with 5 burpees on each return to the baseline for a total of 25 burpees.

Following the suicides was a series of partner work at the wall. One partner was doing a static exercise and one doing a dynamic exercise, then flapjack as follows:

Wall sits/Lt. Dans x10; Wall Planks/Merkins x20, Overextended Plank/Supermans x10; Rinse and repeat x1

Mary: Flutter Kicks x30, Homer-to-Marge until time

Moleskin:  This was a great start to the new workout site. It was awesome to have so many PAX out for the dry run and I look forward to seeing you out there in the future.  100% attendance for coffeeteria made for a great discussion of future workout options. Next week will feature the prodigal son Pop-A-Lock’s return to dominance as he takes the Q.

Lastly, if you haven’t seen Joey Freshwater’s pimped out mini-van, you should. The LED lights and windshield tassels are amazing.

Bears, Burpees…BattleStar Galactica @ Cruel Hall

11  PAX in Attendance: PSL, The (Scranton) Strangler, BlackWidow, CAPSLOCK, Reefer(b), D’MishoNuts, BigStick, Razor (Venus), YouMe, Prevac (true to form),  & 3D (QiC)

3rd week in a row for 3rd Degree to Q Cruel Hall…you asked for it! I decided to remix the last 2 Q’s and title it (sort of) after one of my favorite shows, the Office.



  • Jog around short loop in parking lot
  • SSH IC x 15
  • SJ IC x 15
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 15
  • IW IC x 15
  • 30 seconds GM OYO

The Thang(s) 

Royal Burpee: PAX perform 10 of each Burpee style called

We did: Clap Merkins (Clurpees), Double Shots of Jack Burpees (My Personal Fave), Martinis,  (I think we did another variation that I can’t recall now), finished with Turk’n’Burps (Turkish Getup after jump)

Mosey to bottom of ramp at CWBC

Partner Ramp Work: Partner up with someone (or be an odd man out like me). Different Mode of Transportation (MoT) up the hill with partner and when reach the top 10 burpees and then mosey back to bottom of hill. Plank and Wait or Mary exercise until the 6 after both partners have taken turns completing each challenge (each partner performs, both do 10 burpees every time, can switch out positions as needed but must complete 2 ramps per team per MoT)

MoTs: WheelBarrow (BooBoo BearCrawl x 2 for YHC), (Prevac prevacced and BigStick hitched a ride to the latrine at this point), Pax were dropping like flies, Piggy Back Carry, Crawl-Bear (this was a crowd favorite, 5 squat penalty for pausing, BigStick rejoined us at this point) (5 total ramps, 50 burpees each)

Mosey Around Ball-fields back to CH Jungle gym. 10 count PLEASE!

Pain Ground: 7 pull-ups, 14 rows and 21 Sumo Jump Squats. R&R. (My arms were pumped at this point. Caved to D’Mish request for 5 GMs while blood returned to my brain.

AYG Sprints across parking lot x 3 with 5, 7, 10 Merkins pre-sprint

Last but not least…Bear Crawl/Crawl Bear the parking lot width and end with 10 Floating Starfish

CoT, Numbers, Name-o-Rama, BoM/Shout-out

What we Learned today:

  • Dropping the kids off at the pool before posting is an advanced technique that BigStick needs to practice
  • D’Mish and BigStick are fans of Chiropractic care
  • PreVac is true to His Moniker
  • The Strangler Loves Crawl Bears up Hills!
  • YouMe is dedicated and killing it every post. Way to go!
  • My Sweat-Print looks like a Phallic Symbol

Grateful to lead again and shield-lock with you all.

3D, out!

Animal Grid

High 60’s and gloomy.  Clouds did break some for a nice sunrise.  QIC: Porcelain.  Pax: Bad boy, hambone, frequency (kotters), TK, crawl space

Slow start after disclaimer.  Mosey around the Parthenon field to the ellipse behind the pagan temple. cop-20 sshs, 14 Willie mays Hayes, 10 slow and low squats, 10 slow and low merkins, 20 seal jacks.

Mosey to Parking lot north of Parthenon for the thang.  Around 50 yards from the first light to the second to last.  Movement repeats back and forth.

First trip out: Duck walk with 20 each leg Zebra butt kicks at the end (plank, one leg hi 90, Kick skyward).

Trip back: Crab walk with 20 crab humpers at the end.

2nd trip out: Frog hops with 20 Werewolf (dive bomber pushups) at the end.

Trip back: Sneaky gorilla (low squat, hands on ground lateral lunge to move turn 180 and alternate) with 20 donkey kicks at the end.

Third trip out-Crawl bear with monkey humpers at the end.

Trip back: Alligator merkin (2/3 back)-Inch worm (last 1/3 back) with cadence 20 low country crab at the end.

mosey to front of Parthenon for Mary.

20 cadence Starfish crunch- hold legs out, 1 left leg right elbow, 2 back, 3 right leg left elbow

20 cadence manatee- Superman position on stomach, left hand right ankle, right hand left ankle

 1 minute Dying cockroach hold

20 cadence Crunchy happy frogs

COT: Q school at stonewall weekend of 29th.  Good news on our prayers for bad boy’s family and spicoli’s remission are progressing well.

9/12/18 – The Racetrack – The Sequel

9 PAX got better today under perfect conditions at The Racetrack for a sequel to yesterday’s Convergence 9/11 workout.

PAX: T-Cell, CAPSLOCK, Joey Freshwater, Boone’s Farm, Razorback, Toga, Life Champ, Numbtucks, Umbrella (QIC)

Quick disclaimer followed by 10 burpees to get the blood pumping. Mosey up hill through parking garage for WOR:

15 x SSH
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x LBAC Forward
10 x O/H Press
10 x LBAC Reverse
10 x Tempo Merkin
10 x Squat


Bottom start position was side of Holler & Dash where we performed:
Burpee Box Jump/Step Up x 1
Run up all flights of stairs to Maryland Way
10 x Atomic Merkin
RNR through the 11’s
PAX grinded through the stairs w/o much mumble chatter. For those that joined the Convergence yesterday, this was all too familiar. LBC’s and Plank for the Six.
Mosey back to starting parking lot for:

Burpee Jack Webb w/Overhead Press in place of Mary.



Reminded of Trident soft launch, Friendly Friday, Four Year Anny & Grow School, and 9/30 Golf Scramble.

CCR provided great reminder last week of Concentrica and importance of focusing on those relationships most important in the proper order. QIC followed up on those good words with thoughts from the book The Butterfly Effect. Every interaction we have each day leaves an impact; either positive or negative; either reflecting God’s love and mercy or the opposite. The challenge posed to the PAX today was to be mindful of each interaction we have today and the rest of the week, whether brief or over a long conversation, that it will leave an impact that is far greater than we will realize at the moment.

God Bless,


F3 Nashville 9-11-18 Convergence

Conditions: Perfect- 58*

PAX: GreaseTrap, Offshore, Tortoise, Floppy Disk, Calf Killer, D’mish O Nuts, Vegemite, Backlash, FTTAL, Dr. Smartt, Bagger Vance, Razorback, CCR, Yardsale, Boone’s Farm, Umbrella, Tool Time, BigStick, White Russian, MP, Cowboy, Black Widow, Tiny Dancer, Right Said, Olan Mills, Bicentennial Man, Hot N Ready, Cold Call, Princess Aurora, Lumberg, BigBang (QIC), Funyuns (QIC)

32 PAX converged at Stairway to Heaven to honor the fallen and survivors of 9/11. 5 Ruckers started at 4:45, then joined the other PAX at 5:15. The mumble chatter was great before the start. FTTAL was living up to his name as he was giving YHC a hard time about my South GA accent. YHC believes he’s just jealous of the charming southern accent. We stated things a little differently because of time restrictions and we knew many PAX would have to prevac before the 6:30 stop time.

5:15- PAX circled around Old Glory for the Disclaimer then recited the Pledge of Allegiance led by BigBang. YHC then gave a few words of remembrance and encouragement before leading the PAX in prayer. BigBang explained the Thang, then the PAX hit the stairs.

The Thang: 110 Flights of Stairs with Burpees

9 burpees at the top followed by 11 burpees at the bottom

RnR x 10 = 110 Flights

NM: We gathered today to remember the 2,977 men and women who lost their lives on September 11, 2001. We also remember the thousands of people involved with the cleanup after the attacks who have lost their lives as a result of sickness/cancer from the asbestos and other carcinogens in the rubble. We remember the thousands of soldiers who have lost their lives in the wars as a result of the attacks. We honor the many families who were and continue to be directly impacted by the many lives lost. We honor the many men and women who suffered life altering injuries on that day and in the ensuing wars. We honor the many men and women who continue to fight, to protect, to keep us safe on a daily basis.
Today, our workout was just a small token to help us remember and honor those men and women. We need to strive to remember and honor them each day. We do this by living the best life that we possibly can each day. Enjoy our families, our friends, our coworkers, our community each day! Serve others each day! Serve God each day! Today, choose to love God and love others!
We are also reminded to be alert. Keep our eyes and ears open as we strive to protect our families and neighbors. This is most important as we fight the spiritual battle against Satan and his angels.

“Be sober, be watchful: your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour:”
‭‭1 Peter‬ ‭5:8‬ ‭ASV‬‬

“Finally, be strong in the Lord, and in the strength of his might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil. For our wrestling is not against flesh and blood, but against the principalities, against the powers, against the world-rulers of this darkness, against the spiritual hosts of wickedness in the heavenly places. Wherefore take up the whole armor of God, that ye may be able to withstand in the evil day, and, having done all, to stand.”
‭‭Ephesians‬ ‭6:10-13‬

Remember, honor, serve, watch, protect, enjoy, love, attack each day!


9/11 Tribute @ Broken Wheel

To Honor the fallen and remember the tenuous nature of life and yet the spirit of courage and self-sacrifice evidenced when evil bears its ugly face like it did 17 years ago, we came together to pay tribute on this, the 17th anniversary of 9/11.

Numbtucks QiC for Warmup and Mary

YHC was QiC for the THANG

14 PAX in Attendance:  CheezWhiz, Soccer Mom, RagDoll,  Stats, Creeper, ShowMe, Numbtucks (co-QiC), Nimbus 2000, Tebow, Typo+, Altidore, HushPuppy, TVGuide & 3rd Degree (co-QiC)

Numbtucks and YHC came early for a 11 burpee on the minute for 9 minutes welcome-party. CheezWhiz with strong reps also. Getting Stronger! (we will start incorporating other welcome party exercises for extra credit, not just burpees FYI, open invite) American Rock Playlist. Eventually 12 other PAX came in and we got (kept) rolling. 2 shovel flags planted to represent the 2 towers.


Numbtucks led us in remembering that today is considered Patriot’s Day. On this day, 17 years ago, men hijacked 4 planes and crashed them into the World Trade Center, the Pentagon, and United 93 went down in a Pennsylvania field due to the brave men who took and stand and fought back, saving unknown lives at the cost of their own. 2,996 people were killed in the largest terrorist attack on American Soil. Among the fatalities were 343 firefighters, 72 law enforcement personnel, and 55 members of the U.S. military.

  • 8 Merkins OYO and 46 SSH IC (First plane hit at 8:46 am)
  • 9 Merkins OYO and 3 SSH IC (Second plane hit at 9:03 am)
  • 9 Merkins OYO and 37 SSH IC (Third plane hit at 9:37 am)
  • United 93 crashed at 10:03 am


Run 1 lap around the track (0.3 mi) then perform 11 reps of below individual exercise. 9 total laps was goal (3 miles) (6 completed, 2 miles) with 11 reps each.


  • A: Angle Grinders (each merkin is 0.5)
  • M: Martinis (mountain climber burpees, 2 merkins and 4 MC per burpee, these were brutal)
  • E: E2K (Mary Exercise: On 6, Elbow to Opposite Knee, 11 reps each side)
  • R: Reverse Grip Pull-ups
  • I: Iron Mikes (each side 0.5)
  • C: Chin-Ups
  • A: All You Got Sprint the last straightaway off the last turn, strong work men.


Plank variations during the 4:24 of the speech.

  • E&B Coffeeteria 2nd F gathering this Friday am at 6:30 at MillCreek Brewery off Johnson Industrial
  • Men are stepping up to sign up and Q/co-Q. Thanks! Tebow has Saturday and ShowMe is going to co-Q with me next week. Numbtucks is looking for a co-Q for the following Saturday…
  • Again, we sharpen each other and live in an amazing country where we have the freedom to gather at public parks, sharpen each other, pray, etc. Be thankful today in your remembrance and pray for those that lost loved-ones and for those that answered the call to respond and serve since. God Bless America…

A Nod to the HIM of Greenwood

Temp: 70s

Gloom Factor: Nill

PAX: Huggy, Foxtrot Talks a Lot, Bad Boy, Hambone, Bagger Vance



IW, HB, Squats, Thrusters x 13 IC

Riley Stephens HERO WOD RX

Run 1.5M

150 Burpees

Run 1.5M


YHC wanted to pay tribute to SFC Riley Stephens but given that YHC has been on IR and still technically is on IR, it was decided to break down the WOD as such

Indian Run .5M

25 Squats

25 Merkins

25 Thrusters

25 Jump Squats


We incorporated the IR throughout the workout and headed north to Wedgewood, East on Wedgewood to 16th Ave, over to Belmont and looped back in on Elmwood. 

PAX stopped every 1/2 mile or so and performed the work. 

We did modify at Belmont to Squats on fountain, Irkins, Mike Tysons and included wall sits and piro stretch. 


Flutter Kix x 39 IC

High Plank progression while we listened to SFC Stephens obit. 



All PAX agreed to two things today 1)That was a doozy 2) We are grateful that we broke it up. 


Lots going on this month

  • 9/11 Convergence 0515 at steps of Percy Warner. Budget at least an hour of work but come and go as you need
  • 9/14 Seven Springs soft launch
  • 9/14 Friendly Friday
  • 9/15 Tough Mudder
  • 9/29 Four Year Anniversary at Stonewall followed by Grow School
  • 9/30 2nd Annual Two Man Scramble