QIC: Iditarod
PAX: Aristotle, Grohl, Scraps, Schnitzel, Ace, Noble Virus

Couple of Laps around the Courthouse with Politicians and side shuffles sprinkled in.

Good Mornings
Daisy Pickers
Sid Strattle Hops
Willie Mays Hayes
Big ole AC
Michael Phelps
Mosey to the top of the parking deck

The Thang:
Elevens-Merkins and Squats
Peoples chair for the 6
Burpees x 10
Mosey to the plaza
Merkin Stairs 5 x 10 x 15
4 Circuits-
Box Jumps & Merkins x 10
Step ups & Irkins x 10
Box Jumps & WW1s x 10
Step Ups & Derkins x 10
Mosey to new court house
Merkin Stairs 5x10x15x10
Dips & Diamond Merkins x10
Merkin Stairs 10x15x10x5
Mosey Back to Square

Flutter Kix


BS with Noble Virus

Mozy around the square, finish with politicians 10x Good Mornings 10x Imperial Walkers 11x Hillbillies

Announced desire to do 10x 10 Burpee Sets (BS), an individual could call out BS to initiate a set at any time during the workout.

We Mozy’d to the new County Clerk Offices and completed:
2 Sets of (10x Derkens, 10x Dips)
Bear Crawled up the steps, patio and next set of steps

Mozy’d to the parking garage and set boundaries for a game of:
When animals attack – Bear crawl tag

Mozy’d up a level of the garage and completed:
Webbicide – Merkin suicides
Wall sits
Walk Like an Egyptian – line of lunges, person at the end then sprints to front while others hold

Mozy’d up to top of parking garage
Wave of Merkins – completed through a 5 count

Took the stairs down, completing a set of 15 squats at each level Mozy’d back to the square for a ring of fire


March Madness

QIC: Iditarod
PAX: Iditarod, Aristotle, Grohl, CDL

A balmy 30 degrees awaited the 4 Red Pillers who decided to deny the fartsack and continue to condition themselves against apathy this AM.

YHC had toiled yesterday and came up with a workout to celebrate the madness that has no doubt riddled every prognosticator’s bracket. After assuring that the two streetballs that were in YHCs possession were inflated as near to proper specification as was possible our Fab Four, Frozen Four, Final Four set off on a mosey to new vision court for this AMs festivities. The PAX was serenaded by YHCs carefully curated playlist of Jock Jams mostly old but a couple of newer gems sprinkled in. See link if at all interested.

Upon arrival at New Vision formed two lines for warm up lay ups

Brief Stretching

Free Throws F3 Style-Upon a made free through the successful pax called out rep and exercise. Every missed free throw required 3 burpees as penance. Did several rounds of this. Our best percentage round was a round of 75%.

Knockout or Bump-F3 style-Your standard playground version with a twist after a made basket you were required to do a merkin before taking next shot. Once knocked out PAX completed suicides until the game was over. Did several games of this.

Once CDL LIFOed out for Daddy Duties the pax completed a few rounds of escalators 10 Merkins, 20 Squats, 30 LBCs.

Mosey back to MMC for TOT and Prayer.

Iditarod Out

The Dirty, Hurty, Wordy Thirty-Three

QIC: Aristotle
PAX: Iditarod, Yosef, Schnitzel, Aristotle, Grohl, CDL, NPR, Tiger’s Blood, a welcome back to Scraps, and a hero’s return to Omaha

YHC turned 33 on March 10. Decides to use his belated birthday Q to push his and all the PAX’s limits.


Long lap around the Square, counter-clockwise
SSH x33 IC
WMH w/BAC x11 IC
Good Mornings x11 IC
Hillbillies x33 IC


Mosey to the bottom of ‘Sweat Box’ parking deck between Maple and Walnut.

Simple math. Three Elevens = Thirty-Three. (Not 311 the band, though YHC wished out loud that he brought some portable tunes.)

First Eleven:

Squats at bottom, jump/squat thrust at the top. Four flights of stairs in between. So much thigh burn. Convene on the 2nd floor. Mosey to 3rd floor.

Second Eleven:

On one side, use the handily-placed concrete joist to attempt pull-ups. If pull-ups unsuccessful, try Negatives or a dead hang for as long as possible.

On the other side, do some ‘REAL MERKINS’ i.e. proper push-ups: glutes and abs tight, back straight, no humping the ground, break the plane and pop yourself back up.

Many midwife noises on those attmpted pull-ups. And bits of concrete in the hair…

Third Eleven:

Ascend to 4th floor. LBC at bottom of the ramp, brisk mosey to the top of the parking deck for alternating shoulder taps.

With time running out, cut this last Eleven short for WW1 x33 OYO

Mosey back to the Square.

COT: Jesus was also 33 when he was crucified and rose from the dead. Ergo, YHC dreamed up a moderately excruciating workout. Encouraged PAX to recall the cross until Good Friday and await the hope of resurrection Sunday aka Easter.

02/05/18 The Boro

QIC: Nuggets
PAX: Aristotle, Iditarod, Schnitzel, Yosef, Papa Juan, NPR, CDL, Scraps, Noble Virus, Grohl.

Started the morning with a mosey around the inner square followed by some politicians and some slide shuffles.


X15 Good Mornings IC
X15 Imperial Walkers IC
Handful of washers and dryers
Baby Arm Circles increasing in size.


PAX joined together to Settle Catan through some hard labor.

PAX travelled to each corner of the square for a different exercise (Merkins, Squats, WWI’s, and Lunges). A singular die was rolled to determine the quantity of each exercise (number rolled x 5 = quantity).

After 5 sets, Catan was effectively settled.

Next PAX competed in a 1v1 hand-smacking-plank tourney. Iditarod took the cake in the finals vs. Scraps.

Then PAX hit the curb for a bear crawl, 10 shoulder touches, crawl bear, and 10 merkins. Rinse and repeat.

Then a duck walk, 10 squats, a walk duck, 10 more squats. Rinse and repeat.

Rounded out with an ab circle with a twist of rolling the dice for quantity (number rolled x 5 = quantity)

CoT & BoM.

Field of Dreams at the Square

PAX: Noble Virus, Scraps, NPR, CDL, Yosef, Nuggets McPatty, Buhner (Asheville), Iditarod (QIC).

A Breezy 40ish degree morning 8 PAX chose wisely to take the DRP and work to get better.
Obligatory warm up lap around courthouse. Scraps decides to LIFO in. Capri lap around courthouse.

Circle up for WOR:
GMs x 10 IC
Imperial Walkers x 20 IC
Hillbillies x 20 IC
SSH x 20 IC

The Thang:
Partner up for 4 groups of 2
Field of Dreams 4 Bases=4 corners of the square side walk
Home Plate-15 Burpees
1st Base-Push Ups
2nd Base- Squats
3rd Base Lt. Dans
Batter starts at Home knocks 15 Burpees out the park and goes to first to relieve 1B. 1B then goes to 2nd and so forth until all pax have completed burpees and pick up the rest of Pax.

Mosey to the plaza for Elevens with Incline Merkin Box Jump Burpees and dips. Run to dips politician back.
Mosey to Pinnacle parking lot for Escalator 5 Burpees, 10 Merkins, 15 Squats, 20 Lt Dans.

Mosey back to square for MARY:
WWI’s x 10 OYO
Flutter kix x 40 IC.
COT and Prayer for PAX
Bull horn: Special kids 5k and 15k for any interested. Sign up there’s a F3 group.

Freshman 15

QIC: Nuggets McPatty VQ -Iditarod Assist at the end
PAX: Nuggets, Iditarod, Airwolf, Schnitzel, NPR, CDL, Aristotle, Sea Gull, 3rd Degree, Mr. Roboto, Grohl, Noble Virus

WOR-Washers/Dryers/Willie Mays Hayes

Freshman 15
Semester 1:
High Knees x 15 Each leg
MT Climbers x 15
Merkins x 15
American Hammers x 15
Complete Circuit 3X

Mid Term:Broad jumps to the courthouse and back 3x

Semester 2:
Jump Ropes X 15 each leg back & forth
Lectures x 15 Each Arm
Alternating Shoulder Taps x 15
Sumo Squats x 15
Complete Curcuit 3x

Final Exam: Bear Crawl/Crawl Bear to courthouse 3x

War Baby VQ Nuggets turned over to YHC

Mosey to the Plaza
Burpee Box jumps x 10 OYO
Step ups x 10 Each Leg
Sprints x 8
Irkins x 10
Derkins x 10
Prisoners Squats x 10
Sprints x 4
Burpee Box jumps x 10

Flutter Kicks x 30 IC
WWI’s x 10 OYO
Hello Dolly x 20 IC
WWi’s x 10 OYO


Moleskine: Good work and nice VQ by the resident War Baby Nuggets McPAtty. Nice to ha 3rd Degree with us from Nolensville promising to EH his BIL in the Boro. Sign up to Q on the google Doc.


Deck of Death

Clear and Chilly 38 degrees as 11 PAX chose the DRP and defied death for at least another day. Obligatory warm up lap around the courthouse. Pick up Sea Gull after lap 1. Lunges on municipal side of court house. Toy soldiers on the woodsviking side. Some time during the Toy Soldiers, Scraps arrives and with his best old lady voice says “Won’t you go away you Nazi’s, we kicked you out before. Lot’s of awkward laughs until we realized who it was joining us as our second LIFO of the morning.

Mosey to the plaza out side of the Library

Good Mornings x 12 IC
SSH x 20 IC
Imperial Walkers x 12 IC
Hill Billed x 12 IC
Tempo Merkins x 10 IC

The Thang
Deck of Death
YHC distributed a newly opened and shuffled deck of cards to the PAX each got 5 YHC only got 4 as we were an odd number for distribution.
Joker=Choose Exercise and reps

Going around in a circle the pax revealed a card and all completed exercise x reps corresponding to number on the card. 1-10 Self explanatory. Jack=11, Queen=12, King=13, Ace=14.
Two jokers were left in. Noble Virus selected 6 Squats for his. YHC selected 7 Burpees. Each time a round the circle we completed 1 lap.

5 laps total
111 Squats
105 Merkins
105 Crunches
112 Burpees

Mosey back to courthouse.

Flutter Kix
Heels to Moon

YHC Shared some reflections from personal reading this am in James on trials and temptations. Prayed for Pax and others going through trials and temptations.

**Thursday @ MMC Special Turkey Day Workout Yosef/Iditarod Co-Q ** 5:30-6:30AM at MMC


QIC: Iditarod
PAX: Scraps, Sea Gull, Aristotle, Grohl, Mr. Roboto, NPR, Schnitzel, Yosef, Noble Virus, Papa Juan

B. O. M. B. S. in the Boro

11 HIM showed up despite a pending torrential downpour on the radars. YHC rolled up to some MC about the weather/YHC’s encouraging er threatening text messages/new groupme thread. Despite the ominous feeling in the Boro YHC started promptly with obligatory laps around the square.
Lap 1-Normal
Lap 2-Politician
Lap 3-Run/Side Shuffle

After lap 3 picked up LIFO Gambino. YHC sensing the Barometric pressure drop thanks to overly sensitive sinuses and pre-arthritic knees directs PAX to mosey to the parking garage to drop B. O. M. B. S. on the PAX.

Just before WOR Bottom drops out and much MC about YHCs timing on getting PAX to the deck prior to

GMs-IC x 10
SSH- IC x 20
WMH + BACF x 10
WMH + BACR x10
Squats slow and low x 10 IC

Partner Work: B. O. M. B. S.-Partner 1 runs up first Parking deck level and back while partner 2 completes exercises flip flop until finished.

B-Burpees x 50
O-Overhead Arm Claps x 100
M-Merkins x 150
B-Big Boy Sit Ups x 200
S-Squats x 250

Tclaps to the random guy driving through the parking deck who decided to play the theme song to rocky to encourage us along the we. He wins the day no matter what else happens. Ace said he was a guardian angel as he had disappeared by the next lap.

Box Cutters x 10 OYO
Ankle Grabbers x 20 OYO
Flutter Kicks x 20 IC


Bullhorn:Get on the groupme thread-We hope it streamlines COM for Boro PAX

Mountain in the Boro?

QIC: Iditarod

PAX: Yosef, Scraps, Ace, Schnitzel, Dolly, Aristotle, Grohl, Sea Gull, G-String, Air Wolf, NPR

Temp about 50 Degrees. Nice cool morning for the DRPers that denied the Siren call of the Fart Sack this morning. YHC Eluded to a journey to the mountain this morning several MC with wonderment. Many comments about how PAX sleeps with an infants/newborn in the house. TClaps from all around as Aristotle posted with a 4 day old in the house. You can sleep when you’re old/dead. AMI Right. 5 AM Let’s go!

Warm up Lap(s)
Side Shuffles
Toy Soldiers all included

WOR (All IC)
Good Mornings x 10
Michael Phelps x 20
WMH x20
Squats x 10
BAC x 10
BAC Reverse x 10

Slaughter Starter-Mt. Dew
YHC gave Pax choice of Stanley Brothers or Willie Nelson I think the Pax was curious and went with Stanley brothers for their rendition of Good Ole Mountain Dew.

Mountain Climbers for duration of the song-1 Merkin for everytime “Mountain Dew” was sung.

Mosey to the newly built Parking Deck adjacent to the square since there are no mountains in Murfreesboro unless you count the trash mountain out in Walter Hill.

The Thang
Deconstructed Burpees and the Parking deck
Each level PAX performed on exercise of the deconstructed Burpee.

Level 1-Squats
Level 2-Thrusters
Level 3-Merkins
Level 4-Sqat Jumps

Crunches or Freddy Mercuries for the six.
Rinse and repeat-Pax completed 3 rounds reps of 10-8-6.
YHC ended workout 7 mins early at parking deck for prayer time for our City in light of the protests that are planned on the Square for Saturday.

Many pax prayed for unity, safety, and Love over hate in our city. Keep praying men!

COT then dis miss only 5 min over time with additional prayer.

Thankful for you guys,