Dday + 74 years

06/06/2018- The RaceTrack- Conditions were perfect

PAX: Black Widow, Offshore, BigBang, Yardsale, Cinderella, Dr. Smart, Numbtucks, Olan Mills, Boothill (F3 Memphis), Twinkle (FNG), Funyuns (QIC)

11 PAX started the day off right at The RaceTrack. YHC decided to pay tribute the brave soldiers of the allied forces who stormed the beaches of Normandy on this day 74 years ago. We did partner work because not one soldier made it out alive without help from his brothers. Our rep counts were variations of 6, 30, 60, 300 because the amphibious invasion kicked off at 6:30 AM

Overlord (code name of operation): Mosey around the track for 972 meters (0.6 mi) and circle up in the grass for COP: 30 SSHs IC, 15 GMsIC, 15 WMHsIC, 10 tempo merkins, 15 BKsIC. YHC’s original plan was to mosey for 1944 m (1.2 mi), but had to audible for time reasons. Audible: 6 burpees every 30 seconds for 3 minutes (6 rounds)

 Airborne Drop: 60 pullups (split between partners), then 300 m run together. While doing pull-ups, resting partner held hands in the air (hallelujah style). Also ran hallelujah style. Plank for 6.

Omaha Beach: Partner/Buddy drag across grass (60 m) and back, 300 m hallelujah run together

Utah Beach: 60 merkins (split, rest in high plank), 300 m hallelujah run together

Gold Beach: 60 squat jumps (split, rest in squat hold), 300 m hallelujah run

Sword Beach: 60 thrusters (split, rest high plank), 300 m hallelujah run

Juno Beach: 60 burpees (split), hallelujah run back to parking lot for Mary

Mary: 30 WW11s IC, 30 FKs IC, 30 American Hammers IC


Bullhorn: Welcome FNG Twinkle! Great to have Boothill from F3Memphis as well. Great work by all the PAX. Good MC and encouragement by all. Continue to pray for all the PAX and others.

NM: It was a honor to lead on this day and try to pay a small tribute to the soldiers who stormed those beaches. Unfortunately, most of the WW11 veterans have either passed away or close to passing away. I encourage you to spend some time with these men if you happen to know a WW11 veteran. If you don’t personally know one, then read a book or listen to a podcast about the sacrifice that these men and their families made for each other and the freedom that we enjoy today. At least watch Band of Brothers and The Pacific.

Alex Kershaw wrote in the forward of Omaha Beach and Beyond by Sgt. Bob Slaughter, ” I don’t care if this sounds shamelessly sentimental. It is the truth: Bob Slaughter and his kind walk like giants among us today. They are not long for this world. So while they are still here to shake our hands, we should read what they write and listen to what they say. They were there. They can tell us what it was like to fight during America’s finest hour- June 6, 1944. They can tell us that only for the greatest of causes should any young American lay down his life.”

“Think not only upon their passing. Remember the glory of their spirit.”





Titan – 06.06.18 – “Operation Neptune”

16 PAX including Willy Lomans from Charlotte, Crotch Rocket and Rice Burner, paid tribute to D-Day at Titan this morning and got a little sand in their cracks.

QIC: Princess Aurora

PAX: Crotch Rocket, Right Said, Bad Boy, Porcelain, Trapper Keeper, Pop-A-Lock, Brother-at-Law, Reveille, Bicentennial Man, T-Cell, Hi-Viz, En Fuego, 3rd Degree, Rice Burner, Third Person

After heavy mumblechatter about how everybody was passing the two spots closest to the gathering of PAX, T-Cell finally comes in hot and nabs the first one to cheers from the group. Third Person would eventually take the second, and it was off we go for a brief tribute to Global Running Day.


At a medium mosey, PAX ran a modified version of the mile loop counterclockwise and ended at the statue of JT. Circle up for a quick warmup:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15 – 20ct hold – LBAC R x 15

Off we go toward the sand volleyball courts, our beaches of Normandy this morning. PAX were encouraged to remove shoes, a built-in 60 count. Started off with some lateral shuffling to the right around the perimeter of the court. Take another lap leading with the left this time. Split into two lines on either side of the net for a little volleyball jump drill. Two steps to the right, jump block. Repeat down the net and get back in line for another round. RnR going left.

It was time for the main event, but first, a short history lesson. The Normandy invasion (codename: Operation Neptune) consisted of many parts, but perhaps most famous were the beach landings by Allied infantry. The coast was divided into five sectors: Utah, Omaha, Gold, Juno, and Sword. Both Utah and Omaha were the responsibility of American troops, so that would be our inspiration for the day.

In honor of the 74 years since D-Day, PAX performed 74 reps of the following:

  • U-boats
  • Tuck Jumps
  • American Hammers (2ct)
  • Hillbillies (2ct)

After a light mosey around the courts, it was time to land on Omaha.

  • Overhead Squats
  • Merkins
  • American Hammers
  • Hip Slappers
  • Ab Thrusters

With just over a minute left, YHC had to call time and lead us back on a barefoot mosey to the launch point. COT/BOM.


  • Glad to have Crotch Rocket and Rice Burner in from Charlotte. CR shared some great information about F3 Expansion and the cities F3 has recently launched in Phoenix, St. Louis, and Lexington, as well as some planned launches for Detroit, Omaha, and Kansas City. Spread the word if you know people in these places, and reach out to expansion@f3nation.com if you’re interested in helping out.
  • Working out in the sand is tough, but it’s so much easier with a group like this. From Bad Boy’s sandy crack comments to Brother-at-Law’s story about his grandfather serving in Italy and sharing a birthday with D-Day, the camaraderie makes the hard work that much more enjoyable.


  • Friendly Friday this week. Get your SadClowns out.
  • Friday is also the last day to get in on Ironclad. DO IT.
  • 3rd F opportunity supporting Oasis Center at Crievewood Baptist on Saturday, June 23. Hit up Dupree for details.
  • TN Can Ruck on Saturday, July 21. Registration goes live Saturday. Your fee is a ruck full of food and an optional $5 if you want a patch. This will be an open event, so invite anybody you think would enjoy it.
  • Continuing to lift up Spicoli and others both sick and injured.

As always, thanks for letting me lead you.

PA out.

1 Year of F3 Murfreesboro

QIC: Iditarod
PAX: Papa Juan, Noble Virus, Scraps, Aristotle, Yosef, Mr. Roboto, Ace, Grohl

In celebration of 1 year of F3 in the Boro YHC put the bat signal out to see how many PAX we could muster. PAX started with a lap around the courthouse and some goading from either and inebriated lady or a tweaking woman. Noble Virus was no better at distinguishing the difference than YHC. Another lap of politicians in which said woman thought she could keep up if we continued running backwards. Some mumble chatter began to ensure about relocating to another part of the AO. But the Pax wax not to be thwarted this AM.

GMs, WMH, Daisy Pickers, BACFandR, SSH

The Thang:
Cooper-Start with 10 of each-Burpees, Merkins, Squats then a lap around courthouse. Repeat with descending reps until a 1 count.- We sufficiently ran off the drunk/tweakers by the time we got good into this. All pax finshed by 23 minutes-Much shorter than the 1 time we tried it.
Yosef led the overachieving PAX in MARY until the 6 arrived.
Then Mosey to new courthouse for a these/those merkin pyramid of sorts. Cobains for YHCs vagueness in exercise description.
Brief plank session and YHC solicited testimonial/oprah bombs from PAX.
Mosey back to Courthouse


Happy 1 YR F3 Murfreesboro,
Iditarod Out.

III Pillars – 06.05.18 – “Coop”

4 PAX gave III Pillars one last test run before next week’s official launch.

QIC: Princess Aurora

PAX: En Fuego, Bad Boy, Third Person


Set off on a brief mosey toward the main entrance and over toward the tiniest amphitheater I’ve ever seen. Box jumps x 20, next level x 15, next level x 10, next level x 5.

Head back toward the Babe the Blue Track, stopping for 5 Merkins at each speed bump along the way (3). Stop at the hillside entrance for disclaimer and then Crawl Bear x 2 to get that blood pumping. Head inside the gate and over to midfield for COP:

  • SSH x 15
  • LBAC F/R x 15
  • WMH x 15
  • Leg Swings R/L x 15

Mosey to starting line at track and explain a modified version of The Cooper. One lap around the track followed by one circuit of Jump Lunges x 10 (ea), Merkins x 10, Squats x 10. RnR dropping rep count by one each lap. Getting our global running day on one day early! Tacked on some agility drills in the form of lateral shuffles and carioca with sprints.

Skip over to the jungle gym for max pull-ups with good form. Repeat aiming to hit two less than previous rep count. Repeat another time aiming to hit three less than previous rep count. End with max effort with good form.


  • Crunchy Frogs x 12
  • Flutter Kicks x 12
  • LBCs x 12
  • Boxcutters x 12

Mosey back to start for COT/BOM


  • Glad to have a track on our side of town to work with. It might not be standard, but it works for me! This will be a fun AO that I hope will bring F3 to more men of Green Hills.
  • Welcome back Bad Boy returning from a lower back tweak. He says he’s due for one a year, so let’s hope that holds true.
  • Excited to see what En Fuego and Foggy Pirate have in store for the PAX at next week’s launch.


  • Friendly Friday this week with CCR at Cruel Hall and T-Cell at Bomber. E-H! E-H! E-H!
  • Ironclad is in full swing, but it’s not too late to join in the fun. You have until this Friday to get registered.
  • Continued prayers for our sick and injured brothers and their families.
  • Brentwood AO at Granny White (Working Title: Purple Cow) will be launching on Monday, June 18. Call all your Brentwood peeps.
  • TN Can Ruck on 7/21. Sign-up will be available this weekend. Come ruck for a cause and drink some beer while you’re at it.

PA out.

Chasing John Cusack and the DDoD

10 PAX in attendance:

Tebow (welcome back!), Numbtucks, 3rd Degree, Creeper, Show Me, Ragdoll, Soccer Mom, Hushpuppy, Nimbus 2000, Barney Fievel (Q).


One lap around the track (.3 mile), 20 SSH in cadence, 30 seconds WMH, and 30 seconds LBAC.

Chasing John Cusack:

Mosey to Barney’s truck and grab a coupon (20 lbs). Partner up. One partner runs on the track with the coupon above his head. Think John Cusack with the boombox in “Say Anything”. The other partner does 10 burpees, runs after partner, and “relieves” him of the coupon. The PAX with the coupon continues around the track while the “relieved” PAX does 10 burpees. Repeat for 15 WWI’s, 20 merkins, and 25 deep squats.

DDoD: Discounted Deck of Death:

Everyone pick up a coupon and mosey back to the parking lot. Deck of Death with deck of cards, but add the coupon.

Going in a circle, each PAX draws a card from the deck that corresponds to an exercise and number of reps. Spades = blockees (coupon burpees), Clubs = deep squats, Hearts = merkins, Diamonds = American hammers.


Philippians 2:3 – Do nothing out of selfish ambition or vain conceit. Rather in humility, value others above yourselves.

Ultimate Warriors

The Pax: T-Cell (Q), Right Said, Firefox, En Fuego, Trapper Keeper, Hawkeye, and Porcelain. (TEAM BLACK SHIRTS)

Princess Aurora, Reveille, High Viz, The Baptist, Pop A Lock, Third Person, Hambone (TEAM COLORED SHIRTS)

I’ll explain the teams in a moment. Perfect conditions. Dry field. Record breaking Westeros crowd. Today was ripe for Westeros Ultimate Frisbee Game 1.

YHC got caught at the wrong light and came in hot, like 5:31 am. Not good. Luckily Firefox was rolling in just as late with the customized T-Cell frisbee and cones.

The Thang:

Quick mosey around to the school and down to the great lawn. After some SSH, Squats, Merkins, WMH, and GM, we got down to action.

Was grateful to have a perfectly outlined field of play ready to go. All we had to do is throw down some cones, explain the rules to Reveille, and then divide up. Shirt colors made it easy.

Normal rules applied, except every drop pass was 5 merkins for everyone and for every goal scored against your team, 3 burpees that built. Plying to 7. Let’s kick this off.

Quick Game 1 Recap – The Black Shirt were machines. Firefox clearly had some sort of “don’t guard me” shield around him because it was 3-0 before the put a body on them. I think at 4-0 the Black Shirt started doing burpees with TCS. Eventually it was a 6-0 lead before TCS got on the board. Final of game 1 was 7-1. We all did burpess because although TBS was dominant, we were also empathetic.

Quick Game 2 Recap- Swapped Firefox for Reveille. TCS came out firing and took a 2-1 lead. TBS tied it up at 2-2. It was 6:15am, so next score won. Right Said threw a beautiful pass to YHC for the win.

Team Black Shirts goes 2-0 for the morning.

Despite a little ultimate rustiness, it was a lot of fun. Got about 5,000 steps in and 2.35 miles, so covered some ground along with some merkins and burpees. Won’t be the last game of the summer.


IronClad is in full swing. Good to have Hambone and Pop A Lock make a visiting Q. Still not to late to sign up, see the slack or holla at PA. Get signed up, even if it’s just for the patch (and the t-shirt!)

Friday is Friendly Friday across Nashville. YHC on the Q at Bomber and I’ll make it FNG-friendly. Your brother’s need this, so don’t be shy with the EH’s.

Favorites Remixed @ BattleGround

12 Franklin and Nolensville PAX start the work-week off right this morning at F3 Franklin including:

HushPuppy, Barney Fievel, Lump, Torch, HackFace, TopSpin, Hoser, Shocker, Sanctions, BigBang, Copay and 3rd Degree (QiC)

A beautiful start to the morning weather-wise: low humidity, 60’s, just right!

Multiple PAX joined in on pre-party festivities of Murph as well as Burpees on the minute. (not sure on number count)

Warm up mosey to grass field midway through big loop.

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 4 Songs until my portable speaker (woefully insufficient BTW, time for an upgrade!) RAN OUT OF JUICE in the middle of Nirvana’s Ode. Cobains to Cobain RIP.

We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: UpTown Funk, Back in Black, Still Dre (No one guessed during the THANG, (no bonus points awarded), Smells like Teen Spirit (16 minutes total of Tabata)

I was kind of upset that no merlot was yet spilled, and was determined it not be me…

On to the Fully-Operational Deathstar with Speed Bump of 20 Olympic Sit-up (legs and upper body floating with hands over head and then raise upper body and bring legs in so that rump and low back are only parts touching ground throughout) OYO

Then up the horrible smelling stairway to the 6th floor for as many rounds as possible for Deck of Death: 4 suits, 4 exercises. Do the number of the card, all face cards are 10, Aces 11. Joker is 20 of Pax’s choice. For today: ❤️= jump-squats. ♠️= pull ups or Carolina dry docks to modify. ♣️= Burpees ♦️=toe taps or v-ups for modifications.

Sanctions just happened to pull out a Joker first and last…Hmmm, someone take him to Vegas.

Glad to get after it with you men. Thankful for the accountability and opportunity to lead.

Announcements: F3Dads sign up deadline is approaching, get it in!


Keep praying for Spicoli as he battles Cancer. Send him an encouraging text. Call him. Swing by, etc.

Hebrews 10:24-25 “And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” That Day comes for all. Live this day, in light of that Day.


The third wheel

PAX: Cowboy, Money Shot, Floppy Disk

QIC: Floppy Disk

A light sprinkling of PAX this morning at the Skunk, though conditions were ideal. 60 degrees and low humidity for the first time in what seems like ages. 1.5 minutes of pleasantries then we got moving. Short mosey around the parking lot, then circle, er, triangle, up in the outfield for some WoR.

Warm-O-Rama (all IC)
SSH x20
Windmills x10
Cotton Pickers x10
Good Mornings x10
Willie Mays x10
Mountain Climbers x10
ASTs x10
BabyAC F x10
BigAC F x10
BabyAC R x10
BigAC R x10

BLIMPS. Simple, and effective. 5 sets total. We started with 25x of each exercise, then ran the big loop around the fields between sets (approximately 1/3 of a mile). Reps were reduced by 5x each loop: 20x, 15x, 10x, 5x.

Head to dugout for some step-ups, 20x each leg. 10x Irkins. Step-ups 10x each leg. 10x Derkins, Step ups 10x each leg. 20x bench dips, 15x bench dips.

Mosey back to the start for a quick Mary.

20x Flutter Kicks (IC)
1.5 minute low plank

I enjoyed it out there this morning. The weather was truly lovely. Conversation was intentional with such a small group. Money Shot and his family are fresh off a family beach trip to Surfside Beach, SC, which is just south of Myrtle Beach. He said it was much less annoying than Myrtle, which doesn’t make sense to me. Cowboy is heading to Nawlins this week for a conference. The theme is value-based care. It promises to be wrought with entertainment.

Your humble correspondent,
Floppy Disk

The Purple Cow

06/04/2018- Weather conditions: cool and clear.

PAX: Offshore, Black Widow, Toga, Olan Mills, Umbrella, Funyuns (QIC)

6 PAX DRP’d for the soft launch of new AO at Granny White Park. YHC will name it Purple Cow (old name for Granny White Market) for now, but it is still up for vote.

5:30 AM- Mosey from parking lot behind BMS down Granny White Pike through the gate (which is intentionally left cracked for runners per maintanence guy at the park) to parking lot for COP.

COP: SSHsx15 IC, BACsx15 IC, SCsx15 IC, GMsx10 IC, Scorpion stretchx10 IC, Supermansx10 IC, Tempo merkinsx10 IC, ASTsx20 IC, Merkinsx10 OYO, Squatsx10 IC

The Thang:

Mosey to soccer field for 4 corners: C1: 10 burpees, C2: 10 burpees, 20 jump tucks, C3 10 burpees, 20 jump tucks, 30 CDDs, C4: 10 burpees, 20 jump tucks, 30 CDDS, 40 ASTs. Running was mode of transportation between corners.

Mosey to playground swings for 3 sets of 10 swerkins, 10 inverted swing rows.

Mosey to B-ball court for suicides every minute for 5 minutes.

Mosey to picnic tables for 3 sets of 10 irkens, 20 dips. Stay at tables for 10 burpee box/bench jumps.

Mosey to west side of creek. 10 turkish get-ups, back pedal up hill to volleyball court, run back down. R&R with 5 turkish get-ups.

Mosey back up GWP to BMS for Mary.

Mary: 10 WW1s, 10 butterfly sit-ups, 10 WW2s, 2nd and 3rd Alabama Prom dates x 10 IC, FKs x 20 IC, Laney Lou for 1 minute.


NM: Great start to this AO. Official launch is 6/18. Excited about the possibilities here and hopefully spread the F3 love in Brentwood. EH, EH, EH! Ironclad is up and running. Not too late to start.

Prayers for Spicoli, El Maestro, Ludwig’s sister, Offshore’s family (aunt passed away)

Until next time in the gloom,

Funyuns out!

Stonewall 6-2-18

PAX: Hi Viz, Vegemite, Hambone, Skidmark, Pop-a-lock, Frogger, Edible Arrangement, Shooter (Knoxville), Cowboy, Brother at Law, Deep Dish, Crawfish (QIC)

Mosey to soccer fields for warmorama: SSH x 20IC, GM x 10IC, IW x 15IC, WMH x 15IC, BAC x 15IC, High Knees x 10IC, Butt kickers x 10IC

Burpee Mile: Lap around the park w/ 10 burpees at start, each corner, and finish (60 total).

Hambone’s partner pull-up special: Max out underhand, overhand, and parallel pull-ups then partner assists for 5 more. Flapjack. R&R.

HIIT Intervals: 5 exercises, AMRAP x 30s, x 3 rounds, no rest.                                       Rnd 1; Groiners, Jump squats, plank jacks, high knees, flutter kicks                           Rnd 2: Merkins, Monkey humpers, mtn climbers, box jumps, american hammers

Merkin compass: 10 merkins, rotate 90 degrees right, 10 wide merkins, rotate 180 degrees left, 10 diamond merkins, rotate 90 degrees right, 10 merkins.

Mary: Flutter kicks x 20IC, Freddie Mercuries x 15IC, Hello dollies x 15IC, JLos x 20IC, 2 minute plank progression.

Bullhorn: Sign up for Ironclad, Brewruck 7/21, lots of 2nd & 3rd F events coming up so keep an eye on Slack, continue to pray for Spicoli.