Dora 1, 2, 3….4

28 PAX beat out the early morning desire to fartsack and posted for a cool and humid morning at Cruel Hall with the fog rolling out of the holler and steam rising off of the necks of the PAX.

QIC: Skid Mark

PAX: Yardsale, CCR, Edible Arrangements, Bagger Vance, Prevac, Frugal McDoogal, Numtucks, Ludwig van Oshkosh, Off Shore, Floppy Disk, Lumberg, Reefer, Igloo (FNG), Olan Mills, Barf-ista (FNG), Venus, Dupree, Yumi, Calf-Killer, Capslock, Donuts, PSL, Backlash, Change order, Hollow-back-girl, Tampa Libra, Dine-n-Dash

We started with a quick mosey to the back of the school.  Circle up for WOR.

WOR:  SSH x25, LBAC 25 forwards, 25 backwards, Keep arms up for lunging calf stretch x8 each. Drop arms for willie mays x10 ct.

Mosey to the playground and partner up for…


Dora 1, 2, 3…4: 100 Pull ups, 200 Merkins, 300 Squats, 400 4ct Flutter kicks; laps around the baseball field.

We put in about 2 miles of running. Significant mumblechatter erupted about “1600” flutter kicks, but he PAX pushed on.  Eventually, we started to run out of time and YHC called for 1 more minute of flutters before we moved on to the next exercise.

The Hang Off:

The 1s hung from the swing set, monkey bars, or other pull up bar for as long as possible in a battle of forearm strength. Meanwhile the 2s were holding low plank. Flapjack for a second set. Each competition was fierce as Floppy just narrowly beat out Olan Mills for the 1s, and Prevac beat out Donuts for the 2s.  Both Floppy and Prevac were holding on to the small poles of the monkey/pull-up bars rather than the big rod of the swing set which was probably an unfair advantage….due to it’s familiarity.

Back to the parking lot for…

Mary: Circle up in high plank for 2 minutes of Merkins to “Up Down” by Morgan Wallen (ft. Florida Georgia line).

Thanks to everybody for giving me the opportunity to lead again this week. SYITG.

Foundational Four for Friendly Friday

It was a near perfect morning as 29 PAX, including 8 FNGs, arrived for a Cruel Hall friendly friday.

PAX: BV, Robin Hood, Ludwig van oshkosh, Brother-at-Law, Donuts, Reefer, Yard sale, Hollow-back Girl, Joey Freshwater, Dupree, CCR, Floppy D, Venus, Acounts Receivable, Life Champ, Numb Tucks, 3rd Degree, Off Shore, Black Widow, Big Perm, and the FNGs: Change order, Bob Ross, Matthew Luke, GunderArmour, Yumi, Lumberg, Search committe, and South Beach.

QIC: Skid Mark

Disclaimer given at 05:29 and we started off on a quick mosey around the bus loop. Lunge walks between first 2 speed bumps, then bear crawl the second set, then shuffle steps to the last speed bump. Finally we circled up for…

WOR: SSH x30, Windmills x15, LBAC forwards and reverse x15, Overhead claps x15, Willie Mays x10


PAX counted off by 4s and mosey’d down to the playground. Brother-at-law seemed to have an issue with short term memory loss as he held 4 fingers up during the <20 second trip from the parking lot to the playground to remember his number. Once at the playground, we separated into our 4 groups for a rotating AMRAP workout as follows:

Group 1: Row Station (at the hand rails)
Group 2: Merkin Station (at the swingsets)
Group 3: Leg Station (at the playground)
Group 4: Core Station (on the path between hand rails and playground)

PAX proceeded to perform exercises specific to each station AMRAP in 1 minute with 20s rest between sets. Rotating to the next station after completing each set. Following the completion of each round of 4 exercises we took a lap around the baseball fields.

Round 1: Rows, merkins, squats, WWIs
Round 2: Commando rows, diamond merkins, lunges, flutter kicks
Round 3: Typewriter rows, carolina dry docks, Lt. Dans, V-ups
Rapid fire Round 4 (30 seconds AMRAP with 10s rest): Reverse grip rows, Typewriter merkins, monkey humpers, LBCs

Following the last round, we mosey'd to the parking lot for some…

MARY: Mountain climbers x15, J-los x15, Freddy Mercuries x15, Homer-2-Marge


Thanks to everyone for giving me the opportunity to lead, it's always an enjoyable experience. Welcome to all the FNGs, we're excited to have you out. Don't forget about the TN Can Ruck and Warpath on 7/21.

Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.


Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.

6.29.2018 Pony Racing

Posting live from Midtown hospital after arrival of another 2.0 by the M. Sorry for the delay.  20 come out for a muggy beatdown.  Little does the PAX know it will be a surprise Co-Q with Big Stick and YHC, to be referred to as Big Nuts moving forward.

Start our with a brief mosey and return to the parking lot for the WOR.  Can’t fully remember with all this hospital time but it was pretty standard.  20 SSH, 10 squats, 10 merkins,  10 GM, 10 BAC and a few cherry pickers all IC.

Big stick on DJ spins some amazing William Tell Overature for the PAX to experience my welcome home from work ritual my children have adopted.  During the song (all 10 minutes), group 1 will King Arthur around the parking lot while group 2 does AMRAP hand release burpees. Flap jack until song is complete.  Really got the heart pumping and saw some horrible form by the end!  Hans Zimmer never cuts corners on his epic movie soundtracks.

Hand off to Big Stick for a brutal circuit of 20 rows, 20 power merkins, 20 WWIs, 20 tuck jumps and then 15 butler pull ups all together as a group.  We did 3 rounds of this with a surprise last round of 40 reps in honor of CCrs bday he didn’t tell anyone about.

PAX:  Big Stick, Donuts, BV, Floppy, PSL, CCR, AR, Capslock, Edible Arrangements, Reefer, PSL, Flatline, SkidMark, 3rd degree, Robinhood, Vegemite, Venus, Ludwig, Swampfox, Yard sale.

TClaps to BV for best Coconut form during the KAs.  ATQ never skimps.

Partners, Coupons and Whatnot

PAX: Prevac, Yard Sale, CAPS LOCK, Tinder, Dupree, Brother-at-Law, Black Widow, A Fib, Captain Flatline, Ludwig von Oshkosh, Vegemite, PSL, Big Stick, Reefer, Tiny Dancer, Swamp Fox, Accounts Receivable, Floppy Disk

QIC: Floppy Disk

Cooler than normal temps for this week met the 18 that posted at CH this morning, dutifully taking their red pill. Big Stick Q was originally on the menu, but he phoned in a favor last night so YHC picked up the reigns. We commenced with the obligatory bus hill warmup mosey discussing 20 year reunions and Canada. Circle up in the parking lot for some COP.

WoR (all IC)
SSH x20
Imperial Walkers x15
High Knees x10
Butt Kickers x10
Guten Morgens x10
Willie Mays x10
BACs F x10
BACs R x10
Air Press x10
Squats x10

Partner up and send one pardsy to pick up a landscaping coupon. Meet back up at the incredibly necessary sidewalk rails for some coupon rows and merks. 3 sets of:

15x weighted rows while partner holds legs
15x weighted merks

Grab those coupons and head to the pavilion. Partner 1 does amrap block exercise while partner 2 does some playground work with merkin variation. Flapjack. 3 total sets.

Block Exercises: Thrusters (with bicep curls), KB swings, Dead lifts
Playground Exercises: 10x Pullups, 15x Diamonds/Swerkins/Atomics, 30x bench dips (or 15x bar dips)

Return the blocks and head back to the parking lot. Partner 1 runs the front loop while Partner 2 does amrap Burpees. Flapjack. 2 rounds of Burpees then 1 round of Squats.

20x Flutter Kix (IC)
20x Freddie Mercuries (IC)
10x WW1s (OYO)

2nd/3rd F tomorrow, 6/23, at Crievewood Baptist hosted by our own Dupree. 4pm. Bring yo kids and yo wife. Don’t hide them. Continue to lift up our brothers Spicoli and El Maestro.

Floppy Disk

Friendly Friday at Cruel Hall

Bagger Vance, Floppy Disk, Donuts, PSL, Brother-at-Law, Accounts Receivable, Yard Sale, Frogger, Landshark, Sharks with “Lazers”, Black Lung, Skid Mark, Vegemite, Third Degree, NumbTucks, Barney Fievel, Foxtrot Talks A lot, Ludwig van Osh Kosh, Reefer, Offshore, Cinderella, Edible Arrangement, Why Guy, Life Champ, Olan Mills, Hollowback Girl, Swamp Fox, Slugs n’ Bugs, Dupree, CAPSLOCK (Coffeteria and donut delivery), Nick Papagiorgio (FNG), Jake Brake (FNG), CCR (QIC)

Slamburry PAX for Coffeteria: Greasetrap, Dr. Smartt, Tampalibra,

A large group came out in the soup to get the scoop on the 2nd running of Friendly Friday at Cruel Hall.  YHC realized the group was larger than expected, made some slight modifications and asked the PAX to bang out 5 merkins before embarking on a slow mosey down Trousdale to the bus loop for some lunges, toy soldiers (aka hop kick warm ups), backpedal and just a regular old mosey back to the parking lot for some WOR.

SSH x20 IC

Imperial Walkers x20 IC

Hillbillies x20 IC

Hop Kicks x10 IC ( I think this is the max reps)

Slow and Low Merks x10 IC


Partner up…Partner 1 grab a coupon and everyone circle up in the pavilion.



20 seconds of high intensity exercise with 10 seconds of rest. 8 total sets.

Broad jumps/Fast Feet for the first 4 sets and Merkins for sets 5-8.

Bagger mistakenly identifies Young the Giant as punk rock…he got his punk on Monday


Partner 1 runs down to the holler, touches a sign and runs back up the hill to relieve Partner 2

Partner 2 performs AMRAP of the called exercise

Plank and wait for the 6 – 10 merkins IC between each round.


We did Thrusters, sumo squats and full body work (thruster with a curl and skull crusher mixed in)


Parking lot…1s in front shoulder to shoulder, 2s pole to their partner’s hole

1s 50% to Vegemite’s ride and 100% to the end of the lot

Drop down for merkins while down there, repeat on way back.

Meanwhile, 2s perform various exercises with their coupon.

Flapjack. We did this sequence 3 times total


1s in front, 2s behind – Broad Jump to 1st speed bump, 10 jump squats

Lunge to 2nd speed bump, 20 merkins

Backpedal to 3rd speed bump, 10 jump squats

If you are up for it, run to grab a coupon and return. If not, mosey to parking lot and circle up for some…


Flutter Kicks x31 IC

Megan Barry’s x10 IC

J-Los x20 IC

Mariah Carey’s x10 IC

One-Armed Mariah Carey’s x2 IC

High plank for 1 minute

Done? Nope…still have 5 more minutes.  Those without a watch were snookered into thinking that was it.


Sevens – Merkins / Jump Squats.  Now we’re done.


Welcome FNGs Jake Brake (Bill Pickup) and Nick Papagiorgio (Lucas McIntosh). Great to have you out…see you back out again soon.


YHC challenged the PAX to think of one personal relationship that they have not been attentive to. The idea is to identify that one relationship and reach out to them TODAY.  I am personally trying to do that at least once a week and encourage you all to do the same.  My boy PSL closed us out in prayer and then it was coffee and donut time thanks to Donuts (for the coffee) and Capslock (for the Donuts). It was a pleasure always.

Until next time,


2018 Convergence Murph (F3 Hard Version)

42 on Franklin and Nashville’s finest showed up this morning to Honor our troops, and be reminded that freedom is not Free.

Conditions: 70 degrees and air is “Alittle full, alot of sap” Sweating just talking to the PAX.

PAX: Princess Aurora, Tortoise, Funyuns (Alram Malfunction), The Jeweler, Blue Mule (Fresh off a Boys night Out), CCR (Fresh Haircut), DaMissionnuts, FTTRA (DJ on IR), Pope (Shirtless), Lump, DillyDilly (Full Weight Vest included), Grease Trap, Floppy D, Hi-Viz, CrawDaddy, 3rd Person, 3rd Degree, Torch, LifeChamp, Dupree, CalfKiller, Dr. Smart, Vegemite, Ludwig, Yard Sale, Hambone, Frogger, Venus, FNG Dorothy, Offshore, Edible arrangements, NumTucks, FNG SexWax, Grisham, HackFace , Shocker, PopaLock, Blago ( Welcome Back), OlanMills, Cinderella, Diesel and YHC.

Warmorama: Who Cares! BBC, SSH and Couple of Burpies. Honestly I couldn’t hear myself talk with the U2 Concert going over from FTTAL’s Sound System.

The Thang: The Murph F3 Style.

Get into 4 groups
Group 1: Run around the Soccer Fields ~ 0.25miles
Group 2: 5 Pullups
Group 3: 10 Hand release Burpies
Group 4: 15 Jump Squats.

Perform (5pullups, 10HRB, 15JS) RnR then do you lap
you need to do 8 laps total and 20 rounds of (5pullups,10HRB, 15JS)

This will equal the 100, 200, 300 with the running distance over 2 miles, which is the Murph.

MC: None to be found, or at least none around me. Sweat pouring everywhere. A random Dude decided to take up a full pullup bar for himself. I hope some one at least tried to Flying EH him. If you follow F3 Nashville on Insta you’ll see him in the background still getting his reps in while we are doing COT.

Moleskin: I did not expect 42 this morning. Thanks for giving me the opportunity to yell at Y’all in organized Chaos . Please reach out to guys you haven’t seen in a while.

Crawfish/3rd Person going away party. More Dets to come.

Dupree on the 3rd F, watch out on slack for info.

Safe travels to all those DR

Prayers for Spicoli. Please DM if any question on his Cancer.

Ironclad Signups still going on. Again Slack is your place to signup.

GoRuck Heavy…………. Another F3 Custom will be put on the Calendar. I will let you know when information comes out. I would encourage us to get as many HCs from Nashville and Franklin. Consider it a way to keep your Man Card up to date.

Sparty on, and SYITG,

Big Bang

Floppy Donuts – A moment on the lips, forever sculpting your hips

PAX: Offshore, Bagger Vance, Foxtrot Talks-a-lot, Swamp Fox, Savannah, Accounts Receivable, Hollow Back Girl, Black Lung, Black Widow, Pupusa (FNG), Edible Arrangements, Ludwig von Oshkosh, Cathy, Venus, Olan Mills, Yard Sale, Vegemite, Big Stick, 3rd Degree, PSL, Floppy Disk, Skid Mark, A-Fib (FNG), Y Guy (FNG), Donuts

QIC: Donuts, Floppy Disk

68 degrees, 115% humidity, 25 redpillers including 3 FNGs. Donuts and Floppy Disk, together known as Floppy Donuts, planned what some might consider to be the perfect co-Q. Donuts took us out for a warmup mosey to pick up the stragglers. To make Foxtrot pay for his tardiness we did a second short loop before circling up to get warm…er.

WoR (Donuts)
SSH x20 IC
Good Mornings x10 IC
Windmills x10 IC
Merkins SnL x10 IC
Calf Stretch, BAC, Cherry Picker combo x10 IC

THANG (Floppy) – brickwork… again
Partner up, partner 1 grab 2 bricks from Floppy’s truck. Everyone mosey to Crievewood UMC lot. Partner 2 does 20 reps of the following exercises, repeating the sets until partner 1 completes a set of 7s (Tuck Jumps, Jump Squats, backpedal up the hill). Flapjack.

Bicep Curls
Bent Rows
Tricep Extensions

Rinse and repeat with second set of 7s consisting of Hand-release Merks, Diamond Merks, regular mosey up the hill.

Mary-ish (Donuts)
Killers x2 (by special request from Yard Sale)
Good Mornings x10 IC

Welcome FNG’s Pupusa, A-Fib and Y Guy! Don’t believe any FNG merlot was actually splashed, but there were a few dry attempts. Cathy and Venus continue to grace the group with their perfect vocals. We’re so blessed to have them. 3 bricks broken. I’ll invoice the guilty parties.

MEMORIAL DAY CONVERGENCE AT THE CONCORD RD YMCA. 6-7AM. Big Bang will lead us in The Murph. 4:13 Strong continues next Thursday. Continued prayers for our brothers that are sick, injured, etc.

Floppy Donuts

Bricks n’stuff

PAX: Numbers, Drifter, Black Widow, Umbrella, Reefer, Olan Mills, Skid Mark, Swamp Fox, Prevac, Brother-at-Law, Blue Mule, CAPS LOCK, Vegemite, Calfkiller, PSL, Bagger Vance, Life Champ, Black Lung, CCR, Yard Sale, 3rd Degree, Cinderella, Frugal Macdoogal, Ludwig von Oshkosh, Accounts Receivable, Edible Arrangements, Dr. Smartt, Frogger, Dupree, Hollaback Girl, Floppy Disk

QIC: Floppy Disk

A healthy 31 posted at CH this morning. Temperature was a pleasant 68 degrees with 100% mug in the air. Together we performed the only burpees of the day at the strike of 5:30.. 2 burpees OYO. Warmup mosey included the bus loop and picking up Black Lung who, true to form, was strolling in late. He tucked in, we hit the hill, then convened in the parking lot to get warmed up.

Disclaimer (including bit about being covered in poison ivy… good times)

WoR (all IC)
Goofballs x15
SSH x15
BAC F x15
BAC R x15
Slow ‘n Low Merks x15
Air Press x15
Good Mornings x10
Willie Mays x10

Count off total group number to see if YHC had enough bricks. I was 2 short due to the CH group not being this big in a while. C’est la vie. Count off again, this time 1,2 to see who your pardsy is. Each group grab two bricks from YHCs truck.

Partner 1 does work while Partner 2 runs the small front loop, then flapjack. Each exercise must be executed 60x reps (each arm for individual arm exercises) by each PAX. Exercises were as follows:

Bicep Curls
Upright Rows
KB swings
Air Press

Any groups that finished early were instructed to start the rotation again with 20x reps of each exercise. Return the bricks to YHCs truck and mosey to the playground. Partner 1 does 30x rows while Partner 2 performs amrap pullups on the bar of their choice, flapjack, then RnR 1x. Mosey back to the parking lot for a quick…

SnL Merks x20
Low Plank 45 sec
Good Mornings x10 (IC)

Continue praying for Spicoli and his family. Continue to pray for other PAX and families that are dealing with sickness and injuries.

4:13 Strong kicks off next Thursday. This will be in lieu of the Hill that day. Check Slack for deets. F3 Dads will meet at Pinkerton Park in Franklin this Sunday at 3pm. Bring the kiddos for a little exercise and lots of fun. Snacks to follow.

See you boys in the gloom.

Floppy D

“Friendly Friday”

Pax: Yard Sale, Brother at Law, Edible Arrangement, Third Degree, Reefer, Ludwig, Swamp Fox, Razor DBA Venus, Cathy, Black Widow, CCR, Big Stick, Blue Mule, Dupree, PSL, FNG-Backlot, FNG- Hollowback Girl, FNG- Special Agent Greenwall


19 courageous souls descended upon Cruel Hall for yet another Friday installment.  Today’s theme was “Friendly Friday” in an attempt to EH those we have been working on for a while and give them a lighter taste of “just a few jumping jacks and push-ups” (at least that’s how I pitched my FNG)).  The irony of YHC on Q for Friendly Friday was not lost on myself as I suspect most of my Q’s are Friendly Friday-worthy anyway.  I was sweating, so whatever.

It went like this:

Mosey down to the bus loop where I caught my FNG coming in hot.  He was apparently been sitting in the literal back parking lot of the school because YHC had given some bad directions.  Apologies. Caught him and the rest of the pax where the following WOR occurred:

SSH x 10

Squats x 10

Willie Mays Hayes x 10

Good Mornings x 10

LBAC front x 10

LBAC reverse x 10

Over head presses x 10

Everyone find a spot on the line for Cruel Hall’s newest favorite exercise — CAPS LOCK HOPS. 60 seconds front to back followed by 60 seconds side to side. RNR x 1.  Mosey down to grab some bar for 20 OYO rows and 20 OYO merkins on the bar.  Plank and wait for the 6.

Mosey to the pavilion for burpee/squat 7s. Plank and wait for the 6.

Mosey to the top of the bus loop where we People’s Chair for the 6.  partner up and explain DORA 1-2-3. 100 plank jacks, 200 LBCS, 300 Overhead claps. P 2 is running the loop and beginning reps where P1 finished.

Mosey to the coupon shed for 10 rep coupon pyramid of OH presses. Next set is 10 rep coupon pyramid of squats.

Mosey back to the back lot.  Pax lines up on line and Lt. Dan’s approx 20 yards, 3/4 mosey to the other end (approx 60 yards).  Rinse n repeat back the same way.  All pax lines up for full sprint to end.  Rinse n repeat back the same way.


30 flutter kicks

10 tempo merkins

Finish last 60 seconds with Good Mornings

FNGs: Glad to have three come out last Friday. Welcome Hollowback Girl, Backlot because that’s his favorite place to park for a workout, and Special Agent Greenwall.


Hope everyone enjoyed the first Friendly Friday, as always it was a pleasure to lead you all.