2018 Ironclad Challenge

Gentlemen,

Summer in all its fun, humid glory is right around the corner, and with it come all sorts of distractions and challenges like vacations, heat, lake days, and more that will threaten to keep us from accelerating our lives on a daily basis.  As my brothers in the Nashville PAX, I want to ensure we hold each other accountable and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. With that, I’d like to introduce to you the 2018 Ironclad Challenge.

Should you accept the challenge, you will actively participate in the three F’s of Fitness, Fellowship, and Faith by completing the following from June 1, 2018 – August 31, 2018:

 1st F – The Magnet – Improve your Fitness

  • Post 40 times (avg. 3/week)
  • Post five times at AOs you don’t normally attend (vacation AOs count!)
  • Q three times (once/month)

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least three 2nd F events
  • Attend three coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG

3rd F – The Dynamite - Make an Impact

  • Participate in two 3rd F opportunities. This can be a study of religious text, community service (*cough* BrewRuck *cough*), or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages)

Additionally, you must complete one CSAUP in the 13-week period (*cough* BrewRuck *cough*). This can be a 5K, triathlon, Spartan race, GORUCK challenge, Warpath, etc. No, the Ironclad doesn’t count.

THE REWARD:

For successful completion of all requirements of the 2018 Ironclad Challenge, you will receive an IRONCLAD patch and the satisfaction of knowing you’ve made an impact in your community and overcome the lure of summertime laziness. Additionally, all those deemed “Ironclad” will have earned the opportunity to purchase a custom IRONCLAD tee to show off at your next workout.

TO REGISTER: 

Fill out this form and submit your $5 registration fee* to @gregory-fenske on Venmo (preferred) or gregory.fenske@gmail.com on PayPal. If you must use cash, give it to your Site Q or me. Deadline to register is 6/8/2018.

*Entry fees cover patch costs and are non-refundable, but should you fail to complete the challenge, the money will go into a general F3 Nashville fund to be used for more fun events.

A FEW NOTES:

  • F3 Nashville’s Weasel Shaker, T-Cell, will be tracking 1st and 2nd F participation with the help of 1st F and 2nd F Qs, Bagger Vance and Foggy Pirate. 3rd F will not be formally tracked and will be on the honor system, but please reach out to me on Slack to let me know what you’ve done as I’m genuinely interested.
  • Participation in regularly scheduled workouts will be tracked through backblasts. If you Q a workout, it is your responsibility to post a backblast, ideally within in 24 hours. Failure to do so will most certainly draw the ire of the PAX and public shaming. If you need access to post, contact our COMZ Q, Hambone.
    • If you organize a Black Ops workout, Ruck opportunity, etc., that is not regularly scheduled, you are responsible for posting a backblast on the website with the PAX list to ensure everyone receives credit.
    • Rucking or running before a regular workout should be considered as one post for tracking purposes.
  • 2nd F will be handled with a list of PAX in attendance submitted to Foggy Pirate and me via Slack. A backblast is optional, but photo evidence is encouraged!
  • If you have questions, please direct them to me, and I will do my best to answer them.

Looking forward to an impactful summer with you all!

PA out.

Agility Day, aka. ACL PT

PAX: Cowboy, Preacher Man, Big Stick, Hustler, Conga Line (FNG), Life Champ, Money Shot, Foxtrot TAL, Toga (QIC)

9 strong posted for a some soggy fun on the fields of glory.  It went something like this:

Mosey lap to field for warmup COP: SSH, Imperial Walkers, Hillbillies, Good Mornings, Russian Soldiers, Scorpion Stretch

Mosey to soccer field for sports day:

Evo 1: quick feet in and out of cone course, plank till the six is done, merkins and repeato x6

Evo 2: side-to-side steps in and out of cones, hold table till the six is done, dry docks and repeato x6

Evo 3: 10 yd bear crawl, mosey to back of line and repeato x3

Evo 4: Shrimp/hip-outs 10 yds, mosey back and repeato x3

Evo 5: wrestler sit-outs 10 yds, mosey back and repeato x3

Evo 6: 10 Richard Kimbles OYO

Circle up for Mary: 20 reps of sit-ups, flutter kicks, rosalitas, and crunchy frogs with merkins and plank hold after each.  Finish with a full round of Jane Fondas.

NMM: Special welcome to Conga Line who picked a different’ish F3 workout for his first.  They’re all different, but  this one may have been more than the usual strange.  This may have been the first introduction of the Richard Kimble to F3 Nashville.  Look for it at a Toga Q coming to your AO in the near future.  On the lighter side of things, one would think that Big Stick would be good at agility drills.  Add one to your workouts and see things for yourself.  Also, if you plan to use cones, make sure to keep big spaces as Foxtrot’s giant skis man it hard for him not to knock them all over.

Stay Classy,

Toga

It’s Bomber, Baby!

PAX: Hawkeye, Trapper Keeper, Princess Aurora, T-Cell, Porcelain, Preacher Man, Power Lunch, The Baptist, Famine, Dinty Moore, Vector, Bicentennial Man, Lunch Lady

QIC: Hi-Viz

CONDITIONS: 68 degrees, 125% humidity.

14 proved they piss excellence, by getting up and getting better, while paying homage to the most American of sports on NASCAR Day. And yes, apparently that’s a thing. In an effort to up his game and follow PA’s theme-based Q lead, YHC logged on to www.checkiday.com for some pre-Q research and picked NASCAR Day over HIV Vaccine Awareness Day, International Virtual Assistants Day, and National Visit Your Relatives Day as today’s inspo. You’re welcome.

Mosey up to the upper greenway entrance, which I’ve officially — as my first act as AOQ at Bomber — dubbed The Nip.

DISCLAIMER

WOR:
SSH IC X 20
Good Mornings IC X 10
LBACs IC X 15 Forward/Reverse
Slow ‘N Low Squats IC X 20

THANG:
Mosey to the upper parking lot, where it’s race day! Gentlemen, start your engines. As opposed to 400 laps, the PAX only had to run five. However, during each lap, all took a “pit stop” of 10 burpees. Plank and wait for the six.

Mosey to the driving range for some work on the straightaway.

Alternate bear crawls and lunges down the length of the range. Plank and wait for the six.

Mosey to the parking lot wall for some additional maintenance.
Dips X 10 OYO
Urkins X 10 OYO
Durkins X 10 OYO
Carolina Dry Docks X 10 OYO

MARY:
YHC brought this back from a vacation visit to the PAX at F3Lowcountry in Hilton Head. All PAX assumed Six Inches. Guy at the end shuffles down the line trying to knock down the feet of each guy in line and assumes his place at the end of the line. Cycle through all PAX. It was such a #CrowdPleaser, we rinsed and repeated in reverse. Smoked.

LBC X 25 OYO

Plank

Done.

BOM/COT
Pray for Lunch Lady and what may be a new opportunity in Metro Schools for the coming school year.

F3 has a table at tomorrow’s Market Fest at Richland Park from 9A-2P. Stop by and hang, if you’d like. We’re hoping to recruit some new guys and keep the momentum going.

New AO launching in South Nashville on Thursday, 5/24 with 4:13 Strong, which provides job training for at-risk men. It’ll be at 1276 Foster Avenue on Thursday mornings. Try to make it, if you can.

F3 Dads will meet up in Franklin at Pinkerton Park this Sunday at 3P. Bring the 2.0s for exercise, with snacks to follow.

Hey, grab a Q slot! I’d love to see us fill up the next few weeks at Bomber, so have at it. If you want to co-Q, no big deal. We’ll find you someone! Just let me know.

SYITG,
Viz

 

 

Double 11s

Temp: 68

Humidity: 90%

PAX: Cinderella, Pre – Vac, Money Shot, The Jeweler, Floppy Disk, Drifter, Uncle Jesse, Rabbit, Black Lung, Red Bag, Ha-Ha, Whiz, BV (QIC)

0530:15 Disclaimer

Bolt out down the steps around the Middle School gym, Parkour up the amphitheater steps and back down…circle up in lower lot.

WOR:

SSH x 13 IC, IW x 13 IC, Squats x 13 IC, OK Mornings x 13 IC…Bear Crawl Kick out explanation and demo

Thang:

Partner up for some long 11s that ended up being too long.  Classic BV Q Fail…over think and under execute.

11 LT. Dans at bottom of hill

Run up  steps

Speed Bump 1 – Bear Crawl Kick out across upper lot

Speed Bump 2 – One Burpee, One Reverse Burpee, One No Hands Burpee at Concession Stand (probably should execute these on grass, dirt, turf next time)

11 Power Merkins at end of Pavement on the way down to Softball fields.

Mary:

10 Burpees OYO

20 F Kix IC

Time

NMM:

So as YHC reflects on today’s festivities, one thing is for sure, it was not planned out well.  I hope those in attendance got all they wanted since we had to call time after only 4 trips up and back.  YHC felt a tinge of the following: 1) don’t Q it, if you can’t do it and b) Is there an old man’s version of this (as 57 YO Ha-Ha raced passed me).

So great to have the Willy Lomans in town from Alpha, Mud Island and out East.  Thank yall for putting forth max effort and max attitude.

Kotters to The Jeweler and Red Bag…two great younger PAX that are so fun to be around and to get smoked by.

Also great to have the one and only Floppy Disk post at the Hill for the first time in a while.  Sadly, he failed a piss test by the IOC after.  See you in 6 months.

One PAX posed the question, “Why do we need a partner?” In true BV fashion YHC responded, “To drag your ass around.”  Turns out I was the one being drug around.  T Claps to Cinderella for partnering up w Drifter and for Rabbit allowing me to shadow him once Pre Vac well Pre Vac’d.

BH:

Lots to be thankful for as we round up this school year and also a lot of prayer requests passed along for consideration.  If you were there, try to remember one PAX to pray for and if you are just reading this in the comfort of your Fartsack, post tomorrow so you can have someone to pray for.

NO HILL NEXT WEEK>>>WE WILL ALL CONVERGE AT 413STRONG TO GET THOSE MEN LAUNCHED.  SEE ME OR TOGA FOR DETAILS.

YHC,

BV

“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

YHC: CAPS LOCK

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.

Mary:

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.

 

CAPS LOCK

22 a Day

PAX: Cowboy, money shot, Off Shore, Venus, Bagger Vance(QIC)

Temperature 65, Gloom Factor: Low

Disclaimer given and Mosey began around the track stopping at the second set of bleachers for 10 deep squats. Continue around track over to the swings: 10 pistol squats each leg and 10 Swirkin‘s. Continue down Belmont Park Terrace to Shackleford.  YHC shared the tragedy of the 22 Veterans per day that take their own lives due to PTSD and other issues.  In this vein we performed 22 Merkins.

At this point and maybe earlier, YHC noticed that we were dragging Cowboy and decided to slow the mosey but continue the Duration of mosey.

22 deep squats at the corner of Belmont and Shackleford. Mosey up to the baseball field for 22 Nolan Ryan’s right side, 22 Nolan Ryan’s left side. Follow that up with 22 Mike Tysons.

Head over to the east side of Allen arena and knock out a 22 count of right foot on the wall left hand down with right hand up and left foot up, Flap Jack. Head over to the front entrance off Granny White and grab some wall for 22 count hip flexor stretch right side and left side.

This is where the real fun begins for the day as we continue to mosey over to the love nest of one Big Stick and Foxtrot Talks a Lot. Mosey up to the sidewalk in front of Foxtrot’s house and perform the following: 22 Mariah Carey‘s followed by 22 Gorilla Humpers in cadence followed by a deep, deep calf and hamstring stretch whilst pointing our sixes at the home of Foxtrot.

Heading back to we stopped off for 22 wall jumps.  An additional disclaimer was given here in honor of the shins of our fallen comrade, Head Stud.

Continuing South on Granny White we turned right on Lone Oak and did some side shuffles back into the parking lot where we circled up for the following.

Mary:

22 – 8 count body builders, 22 – 4 count for Flutter Kicks, 22 high plank J Los, 22 – 4 count flutter kicks.

Time

NMM:

Good hearty PAX this am.  Not much WOR or MARY but some good fellowship on the Mosey.  Covered about 2.4 miles with some good body movement in there as well.  Cowboy was up for the running with his dusty knee.

Razor er Venus shared a great story with us at the end about a song he wrote with a band that will drop on Friday.  Be sure to check out Deep Deep Waters by American Authors on Spotify or iTunes.

Please also be sure to check out Mission22.com for more information on how we can help our veterans in coping with the epidemic of suicide among our heroes.

BH:

New AO launches on 24 May at Tennessee Preparatory School on Foster Ave as an outreach with 413 Strong Ministries.  Hit up me or TOGA for more info.  This will be a regular AO and we need HIM to sign up to Q, to lead and to support this initiative…it is why we are in F3…www.413strong.org

SYITG,

Bagger Vance

Bomber – 05.11.18 – “Friendly Friday”

QIC: Princess Aurora

The PAX: T-Cell, Third Person, Reveille, Porcelain, Vector, Ebola, Cat Scratch Fever, Famine (FNG), Stevie Ray (WD, Chapel Hill), Hambone, Hawkeye, Mickey Mouse, Gables (FNG), The Baptist, Lemon, Binary, Lunch Lady, Right Said, En Fuego, The Jeweler

Today was the inaugural Friendly Friday in F3 Nashville, and the PAX were out in full force as 21 descended upon Bomber for a beatdown suitable for all abilities.

THE THANG:

After a mosey around the parking lots along with some agility drills, it was time for the COP, disclaimer, and a brief intro to F3:

  • SSH x 20
  • Squats x 20
  • WMH x 16
  • Merkins x 10
  • LBAC F/R x 15

First F: If we don’t take care of our equipment what use will it be for good? As leaders, we need to better ourselves in order to have lasting impact on our communities. So let’s better ourselves with 11s (scaled to abilities as promised)

  • Charlie: Merkins on Knees, Quarter squats (?)
  • Bravo: Merkins, Squats
  • Alpha: Hand Release Merkins, Jump Squats

Mosey down to the lower lot.

Second F: Leaders need others to teach, others to learn from, and others to both hold accountable and be held accountable by. So grab a buddy, and line up across the curbs.

  • Round 1: P1 bear crawls across parking lot while P2 performs Merkins. When P1 reaches other side, he performs Merkins while P2 bear crawls to him. Repeat going back to start but with Clerkins.
  • Round 2: P1 crawl bears across lot while P2 performs Lt Dans. When P1 reaches other side, he performs Clerkins while P2 crawl bears to him. Repeat going back to start but with Jumping Lunges aka Iron Mikes. Bravo and Charlie are Lunge Walk and Mosey, respectively.

Now form two lines with partners lining up next to each other, and commence Double Applesauce (two-man Indian Run) out of the park and down Murphy. Halt when everybody’s gone once, and reverse it back the way we came.

Quick mosey to the playground and form four groups of five. Group 1 picks an exercise for the rest of the PAX to complete while, as a team, they knock out 75 pull-ups. Rotate until all groups have gone.

Mosey back to start, incline plank on the wall to wait for 6, and then 10 Irkins in cadence to close it out.

Third F: Leaders without virtue are dangerous people, so some sort of belief system founded upon faith in something outside of yourself is imperative to have positive impact in our communities. Whether it’s the teachings of Jesus Christ, the Four Noble Truths of Buddhism, or just the Golden Rule, we need to live third.

COT/BOM.

MOLESKINE:

  • It was a treat to see some faces I had not seen in a while. Binary, The Baptist, Lemon, and The Jeweler: please don’t be strangers.
  • Welcome to Kevin Dee aka Famine! He is a doctor and assistant professor at Vanderbilt in the infectious diseases division. It’s fitting that these guys in infectious diseases are really spreading F3 amongst their peers. That’s 6 ID guys who’ve been named by my count!
  • Welcome to Anderson Green aka Gables! He is a Sumner County native and works in commercial real estate. Thankfully, he did not defriend YHC after bugging him for weeks to come to a workout. The allure of a friendly workout was too much to pass up! Friendly Friday success!
  • Worth noting is that The Jeweler, while absent, has not lost a bit of fitness.

BULLHORN:

  • Memorial Day Convergence with F3 Franklin at Concord Rd YMCA. Expect Murph.
  • Due to some conflicting events, I’m working on a new date for the Brew Ruck, but it’s looking like 6/30 or 7/7. Will report as soon as finalized!
  • 9/15 will be a very special Stonewall as we celebrate our 4th anniversary.  Get it on your calendar now.
  • And while your calendar is out, go ahead and mark 9/22 for a one-time CSAUP. More details will be revealed in the coming months, but you won’t want to miss.

Men, it’s always a pleasure to lead and be led by you. Thank you.

PA out.

96,348 Hours of Pure Marital Bliss

PAX: Bicentennial Man, Princess Aurora, T-Cell, Bad Boy, Porcelain, En Fuego

QIC: En Fuego

6 PAX greeted the 41 degree gloom at Westeros this morning – ready, willing and able to celebrate YHC’s 11 year wedding anniversary.   PA plants the Shovel Flag, 5:30 arrives, and with that, celebration commences…

Kick it off with 9 burpees, then mosey throughout AO, making four pit stops along the way for 6 burpees, 3, burpees, 4 burpees and 8 burpees – representing the 96,348 total hours of official marital coverage that has been outkicked by YHC.  PAX then huddle, disclaim, knock out a couple additional warm-ups, and details of how this anniversary party is going down are given.

Like any great marriage, we first partner up.  Then, 3 rounds of exercises focusing on the numbers 11 (years) and 132 (months).

Round 1:  Start at bottom of parking lot along Bowling entrance; Partner 1 Bernie Sanders to top, perform 11 hand-release merkins at top and then back to bottom.  Partner 2 is doing burpees.  Flap-jack until Partner 1 and 2 have collectively knocked out 132 burpees.

Round 2: Same starting point; Partner 1 forward run to top, perform 11 Lieutenant Dans and then back down; Partner 2 is doing storm squats (imperial walker with 2 added squats, 4-count = 1 rep; PA calls T-Cell out for poor form, at which point we realize we have 3 different forms going between the three PAX).  Flap-jack until collective 132 storm squat reps reached.

Round 3: Mosey to playground; same flap-jack theme, exercises being 11 pull-ups and 132 dips.

Mosey back to bottom of parking lot hill for one AYG up the hill.  10 strides in and its PA and a cloud of gloomy dust.

Three minutes of Mary, COT and YHC officially shuts the party down.  Great work by all the PAX – on average each knocking out 96 burpees, 66 storm squats, 66 dips, 22 Lieutenant Dans, 22 pull-ups and 22 hand-release merkins while traversing 1.71 miles worth of AO.

Honor to have led and appreciative to live out the gloom with each of you.  Remember our calling as leaders begins in our homes – may we choose to be intentional in embracing and owning that leadership mantle.

En Fuego

 

Everyone has kryptonite

PAX: Preacher Man, Money Shot, Big Stick, Foxtrot Talks a Lot, Toga (QIC), Kathy, Venus

A magnificent seven posted for a moist morning to get a little better.  Here’s how it went down:

Mosey 3 steps for warmup COP and disclaimer: SSH, Imperial Walkers, Hillbillies, Willie Mays, Good Mornings, Scorpion Stretch, others…

Begin multiple rounds of “Screw Your Buddy”= the workout where your lack of speed and effort increases the work required by your buddies.  Each member of the PAX completes an exercise while the rest of the PAX continues doing another exercise.  The PAX must continue doing the exercise until every member of the PAX has completed the task.

  • E1: 75lb KB Farmer’s Carry while PAX holds People’s Chair
  • E2: Bear crawl and back while PAX executes merkins
  • E3: 10 pistol squats ea leg while PAX does situps
  • E4: 50x jump rope while PAX does burpees
  • E5: 15 kb swings while PAX does situps
  • E6: KB above head for Waiter’s Carry while PAX holds plank
  • E7: 10x Drinking Bird (single leg deadlift) ea. leg while PAX lunges

Circle up for Mary and close with COT: shoutouts for Foggy Pirate and Kathy’s neighbor (illness)

NMM: YHC realized on the way to the AO that The Skunk can occasionally have low numbers.  The plan of high reps while one member of the PAX completed a task would not have worked with a low turnout, but low and behold we had a lucky seven this morning.  Big Stick and FTAL even posted early!  Toga is not making that up.  It happened!  It also turns out that using this format allows one to see which exercises people struggle with the most.  Everyone has their own kryptonite.  Example:  Big Stick can’t jump rope, Kathy can barely stand on one leg for 2 seconds, Money Shot may hurt his back on kb swings, and Venus can’t count.., who knew?

Speaking of things happening, the mumble chatter proved uncontrollable and far ranging.  It turns out that Kathy is still haunted by something he witnessed after leaving a church meeting as a youth, Big Stick and FTAL described their inflatable mistress that is shared throughout the neighborhood, and dating members of certain religious groups can have unforeseen consequences.  Copious detail made it’s way into all of this, and you should speak to a Venus if you desire a more thorough explanation.

Stay Classy,

Toga

Bomber – 04.20.18 – “S.M.O.K.E. Break”

QIC: Princess Aurora

The PAX: Hambone, Porcelain, Hollister, T-Cell, Hi-Viz, Right Said, Reveille, Tongue ‘N’ Groove (FNG), Bad Boy, Blue Mule, Bicentennial Man 

It was a wake ‘n’ bake kind of morning for 12 PAX at Bomber this morning. YHC has never touched the stuff, but, never one to pass on a themed workout, the PAX got their taste of 4-20.

The Thang:

Medium mosey around the circle drive and through the upper lot with some High Knees, Butt Kicks, Backpedaling, and Side Shuffling thrown in. Circle up for the disclaimer and the following:

  • SSH x 20
  • SnL Squats x 20
  • Good Mornings x 20
  • WMH x 20

Mosey down to the long lot and line up along the curb. The PAX would be doing 4 rounds of 20 movements, taking S.M.O.K.E. breaks in between. After each round, PAX planked for the six and started the next round together. The S.M.O.K.E. break consisted of 5 reps each of the following:

  • Star Crunches
  • Merkins
  • Overhead Squats
  • Kraken Burpees (Burpee with 3 HRM)
  • Elbow Plank Jacks

The rounds consisted of various means of travel, counting out/up as 1 and back/down as 2. The rounds were as follows:

  1. Shuttle Run (across lot, touching each curb)
  2. Hill Run (up and down driveway)
  3. Backpedal/Mosey (up driveway/down driveway)
  4. Broad Jump/Backpedal (across lot)

Enough time for 7MOM:

  • Flutters Kicks x 20
  • LBCs x 20
  • Freddie Mercuries x 20 (Right Said)
  • J-Lo’s x 20 (Porcelain)
  • Hello Dollies x 20 (Reveille)
  • Hollow Hold for final 30″

COT/BOM

Moleskine:

We welcomed FNG Andrew Trammell aka Tongue ‘N’ Groove to F3 Nashville. A woodworker who had a kissing experience that prompted him to brush the taste away. He loves his name, so I think that’s enough to get him back. Mumblechatter about the low temps in late April was heard, and YHC spared the PAX by leaving the pull-ups out of the mix today. #frozenhands

Bullhorn:

  • Walk for Williams is May 12 and is May’s 3rd F service opportunity. See Brother-At-Law for details.
  • Nashville’s inaugural brew ruck will be June 23. This is your service opportunity and CSAUP rolled into one on, though I hesitate to call it CSAUP as we will be supporting Second Harvest Food Bank in fighting hunger across Middle TN. That’s certainly not completely stupid and utterly pointless. See the poll in the #nashville-rucking channel on Slack.
  • Nolensville is launching next Tuesday, April 24 and needs your support. Post!
  • Prayers for Spicoli, Olan Mills’s father, Foggy Pirate’s back, and Tebow’s knee.

Lastly, I want to ask all of you what I asked the guys this morning:

Why do you do F3? 

Please ponder that question this weekend and respond in the comments.

PA out.