Partner work and a few tunes

PAX: Pop-A-Lock, PSL, Tiny Dancer, Cathy, Big Stick, D’Mishonuts, Old Hickory, Dr. Smartt, Black Lung, Dilly Dilly, Too Tall, CAPS LOCK, Venus, The (Scranton) Strangler, Joey Freshwater, Red Skull, White Russian, Razorback

QIC: Floppy Disk

19 PAX + 1 wandering BV red pilled this morning at Sir E for a CUMC-centered workout. We rolled out with a warmup mosey at 5:30 on the nose, with the disclaimer dropped in the first 100m. We did the almost figure-8 around the church and circled up in the lower parking lot for some WoR.

Warm-O-Rama (all IC)
High Knees x15
Butt Kickers x15
BACs F x10
BACs R x10
Air Press x10
Deep Squats x15
Good Mornings x10
Willie MH x10

PAX instructed to count off 1-2 for partner-work. Before the partner work, though, we did a quick round of Bring Sally Up… always a PAX pleaser.

Head over to the playground and with your partner do 4x rounds of the following:

  • 5x Pullups (legitimate, lock-out)
  • 15x Merkin variation (Regular, Irkins [on planking partner], Dirkins [on planking partner], Hand Clap)
  • 15x Rows (partner holds your legs)
  • 20x Dips

7’s on the playground hill. Start with 6x Hydraulic Squats at the bottom and 1x Jump Lunge at the top. Backpedal up the hill. With our quads burning we did some quick ab-work. Partner 1 run the loop around the church while partner 2 performs AMRAP LBCs. Switch.

Mosey to the start, with just enough time for Peaches by Presidents of the USA. Perform a Merkin on each “Peach” or “Peaches”.

10x Good Mornings (IC)

Floppy D

The New Cooper

Conditions: Swimming Pool, 70ish degrees

PAX: Funyuns, Floppy, Too Tall, Big stick, Pope, Fttal, CCR Donuts, Dilly dilly, Umbrella, Caps lock, Dupree, Tiny dancer, Psl, Prevac, Venus, YHC

Warmorama: Who Cares

Thang: The New Cooper

Start: 50 Burpies

Famous Hill Lap

50 WWIIs

Famous Hill Lap

40 Burpies

Famous Hill Lap

40 WWIIs

Famous Hill Lap


Floppy was on the round of 10 and then YHC called time.

Head over to the hill by the Gazebo,  Crawl Bear to the Top

Head home for MARY:

Mary: 2 minute plank

COP: Pray for your Brothers in F3 and the daily struggle that is life.

Moleskin: Great work dun by all, even though the delay tactics in asking all sorts of stupid questions did work.

3rd F: Keep a lookout for Duprees slack message

Lots going on this summer: TN Can Ruck, Warpath 8, 4th of July Convergence, and Ironclad to do lists.


Sparty ON and SYITG,


FORMal Beatdown

6/12/18- Sir E- 72* and clear

PAX: Bagger Vance, Donuts, Too Tall, Venus, Big Stick, FTTAL, Big Bang, Bloodclot, Dr. Smart, Skid Mark, Cinderella, Floppy Disk, Dilly Dilly, Vegemite, Umbrella, BrotherAtLaw, Red Bag, Black Lung, Spider Bite, SlugsNBugs, Pocahontas (F3 Greensboro), Funyuns (QIC)

22 PAX decided to get better this AM at Sir E. 5:30 AM- mosey from CUMC up Manley and back to north parking lot of CUMC. Side shuffles, politicians, butt kickers thrown in during the mosey. Circle up for COP.

COP: SSHsx20IC, GMsx12IC, BACs(f)x5IC, BACs(r)x5IC, APsx5IC, SCsx5IC, Tempo merkinsx10IC, ASTsx20IC, Scorpionsx10IC, Supremansx10IC

The Thang:

During the F3Heavy 006, Cadre Danny (F3 Linus) instructed the PAX on the importance of proper form during exercises. He has posted at different  AOs all over the country and noticed poor form consistently across the board. He said we are cheating ourselves and not getting better when we choose the half-ass our exercises. With that in mind, YHC wanted the PAX to focus  on proper form. We partnered up for accountability. Oh yeah, form always tends to break when tired, so we did a lot of burpees in between sets. It looked something like this:

6 burpees every 30s for 5 minutes

P1 AMRAP merkins (elbows locked at top, break parallel at bottom, head up) for 1 minute while P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP WWIIs (hands locked behind head, shoulders touch ground, chest to knees) for 1 min, P2 checks form. Flap jack

6 burpees every 30s for 2 1/2 minutes

P1 AMRAP squats (DILLY DILLY with proper form example, legs break parallel at bottom, legs locked at top), P2 checks form. Flap jack

6 burpees every 30s for 1 minute. Mosey to playground

P1 AMRAP pull-ups (hand down arms extended, pull up with chin above bar) for 1 minute, P2 checks form. Flap jack

6 burpees every 30s for 1 minute

P1 AMRAP 4 ct. flutter kicks (BV with demonstation, toes pointed up, legs straight, 6 inches above ground), P2 checks form. Flap jack

Mosey back to parking lot

6 burpees every 30s for 1 minute

Laney Lou for 1 minute


NM: We need to do things the right and honest way all the time. Yes, we will slip and fail at times. That is why it is so important to have a brother or brothers to hold us accountable in all aspects of life. Let’s continue to sharpen each other physically as well as mentally and spiritually!





Better late than never.  Actual Date 5/8/2018

Q: Skidmark

PAX: Black Lung, Too tall, Cathy, Big Stick, Pop-a-Lock, Venus, Capslock, Dr. Smart, Big Bang, Edible Arrangements, Off-shore, Bagger Vance, CCR, Floppy Disk, Calf-Killer, Donuts, PSL, Dupree, Prevacid (FNG), Goose (FNG)

21 Pax showed up for a refresher course on Basic Life Support. We started with a mosey up to the house for some warm-o-rama.

WOR: SSH, Squats, Windmills, Baby arm circles, seal claps, overhead press


PAX partnered up as live support is a team effort. Seeing as we have had a PAX brought to medical attention recently, it seemed fitting that we should all have some idea of what to do in a medical emergency.  The first step in any emergency situation is to assess the scene for safety so we took a mosey to the bottom of the loop to assess for any signs of danger.

Next, it’s time to see if the victim has a pulse and/or is breathing on their own.

-10 second pulse/respiration check = 10 Burpees

No pulse. Activate the emergency response system and get an automatic external defibrillator (AED). Start compressions at 100 beats per minute 

-1 PAX ran the long speedbump loop back to the stables to get the AED, while the other did 100 merkins (50 Derkins with feet on the chains, 50 Irkins with hands on the chains).  Flapjack.

After the second rescuer returns, it’s time to start 2 rescuer CPR. For this we took a mosey to the playground.  2 Rescuers can give compressions and breaths at a rate of 30 compressions to 2 breaths.   Time for some PUMPS.

Pullups 30 – Windsprints 2

Up-Downs 30 – Windsprints 2

Merkins 30 – Windsprints 2

Plankjacks 30 – Windsprints 2

Squats 30 – Windsprints 2

Five rounds of 30:2 at 100 beats per minute is about 2 minutes.  At this point, it’s time for another pulse check. Since we have an AED we can let it assess if a shock is needed.   

10 second pulse check = 10 burpees

The AED says it’s time to shock, gotta charge to 200J.

100 flutter kicks and 100 LBCs per PAX to charge to 200.

Shock delivered pulse returned.  We can no deliver rescue breaths if needed until EMS arrives.  Mosey to the parking lot.

Mary: Flutter kicks, Box Cutter’s, J-Lo’s x15 each.


Mumblechatter: “What is the difference between a Burpee and an Up-Down?!”

Welcome to new PAX Prevacid and Goose. Glad to have you guys out!

Century Club

12 PAX: Frugal Macdoogal (QIC), Prevac, Yard Sale, PSL, DMish, Floppy Disk, Blue Mule, Umbrella, Bagger Vance, Venus, Dupree, Life Champ

Long mosey to the other side of the Ellington


SSH x 10, Good Mornings x 10, WMH x 10, BAC x 10, RBAC x 10, Overhead Claps x 10


Mosey to the bottom of the hill at the 3 way stop on Marchant for the Century Club workout:

10 Flutter Kicks at the bottom, then run up the long hill (about 175 meters)

90 American Hammers at the top then run back down

20 Deep Squats at the bottom then head back up

80 Hip Thrusters at the top

30 Single Leg Donkey Kicks at the bottom

70 Mountain Climbers at the top

40 Merkins at the bottom

60 Gorilla Humpers at the top

50 Carolina Dry Docks at the bottom

50 Jump Squats at the top

40 Gorilla Humpers at the bottom

60 Merkins at the top

30 Mountain Climbers at the bottom

70 Single Leg Donkey Kicks at the top

20 Hip Thrusters at the bottom

80 Deep Squats at the top

10 American Hammers at the bottom

90 Flutter Kicks at the top

Plank and wait

Long Mosey back to the parking lot for COT


Chain Gang

PAX: PSL, Donuts, Bagger Vance, Princess Aurora, Big Stick, Prevac, Pop-a-lock, Vegemite, Too Tall, Skid Mark, Ludwig von Oshkosh, Bug’s Life (FNG), Focker, Big Bang, Offshore, Venus

QIC: Floppy Disk

18…er… 17 posted at Sir E this morning for some targeted muscle group work. Funyuns left to dutifully perform his coffee duties for his bride. We missed him out there. It was a chilly 31-degree April morning.

YHC dispensed with the disclaimer before we knocked out a quick 10 merks and proceeded with our warmup mosey around the church before convening in the lower parking lot for some WoR.

SSH x20
Squats x20
High Knees x15
Slow ‘n Low Merks x10
BACs F x15
Slow ‘n Low Merks x10
BACs R x15
Beetle Baileys (Overhead claps) x15
Air Press x10
Good Mornings x10
Windmills x10

The PAX couldn’t stand any more warmup so we moseyed to the playground to start the festivities.


On the playground, 3 sets of:

10x Pullups
15x various Merkins (Diamond, Derkin, Hand Release)
20x Dips
20x Inverted Rows

Once we were all in we moseyed over to the entrance of Ellington for a first-time Sir E surprise. Complements of Prevac we did some arm work (BICEPS!!) on the chains between the brick columns along the walking path. Everyone had their own stall and we (most of us, anyway) started with 3 sets of: 30x single arm bicep curls, 30x single arm upright rows. It became abundantly clear to me that my short reconnaissance of the chains and the few reps I threw up as a test did not do full justice to the weight of the chains. 30x became 20x for the second and third set. PA demonstrated textbook form, the rest of the PAX, not so much, but we still got good work in.

For the last portion we headed over to the steep hill overlooking the gazebo for some leg-work via 7s on the hill. This was a real PAX-pleaser. The exercises were Tuck Jumps at the bottom and Hydraulic Squats at the top. PAX were instructed to reverse mosey up the hill and regular mosey down the hill. It became apparent quickly that quads would take the brunt of this portion. Many reverse moseys turned into slow/intentional reverse hill walks.

Time was drawing to a close. We took the longish loop home around the main Ag Center loop, and returned to the CUMC parking lot in time for about 80 seconds of low plank action.


Great to have PA out in the gloom with us at Sir E! It was a reminder to me that I’m overdue for a visit with our west Nash F3 brethren. Welcome to FNG Bug’s Life (Marshall Alexander)! He’s a friend of Big Sticks, which everyone expressed condolences about, but besides that he’s an allright dude. Hopefully he makes it back out again soon. BV tried to cut corners again. Classic! It was fun to mix in something new at Sir E today. I really enjoyed it out there!


We continued to pray for Spicoli, Olan Mill’s dad and El Maestro.

The Q calendar is wide open gents! If you want to co-Q just let me know. I’m always up for it.

Finally, the F3Nashville shirt order is live until 4/24. Get those orders in! Check Slack for deets.


Sir Ellingtunes

PAX: PSL, Donuts, CCR, Bagger Vance, Yard Sale, CAPSLOCK, Big Stick, Holiday, Frogger, Edible Arrangements, Karamazov, Cowboy, Dilly Dilly, Prevac, Pop-a-lock, Dr Smartt, Vegemite, Too Tall, Floppy Disk

QIC: Floppy Disk

19 showed for a windy, musical workout at Sir E yesterday. Quick mosey up to the big house to get warmed up.


WoR (all IC)
Goofballs x10
Skaters x10
Cotton Pickers x10
Guten Morgens x10
Willie Mays x10
BabyACs F x10
BigACs F x10
BabyACs R x10
BigACs R x10
Calfkiller Squats x10

THANG – 4 songs plus a little extra credit

FlowersMoby (aka Bring Sally Up): Push-up on “bring sally up”, down on “bring sally down” and keep the chest of the ground.

Mosey to the big lot.

ThunderstruckAC/DC: Various hopping-related exercises (ssh, high knees, butt kickers) for the duration of the song then burpee on every “thunder” or “thunderstruck”.

Mosey to the neighboring field.

BodiesDrowning Pool: In a plank for the duration of the song doing a combination of plank jax and mountain climbers. During the chorus perform an atomic merkin each time the bodies hit the floor.

Mosey to the bottom of the big hill for a “quick” set of 7’s. Jump Squats at the bottom, split lunges at the top. Reverse mosey up, regular mosey down which was eventually modified to regular mosey both ways based on time constraints.

Long mosey through the beautiful Sir E grounds back to the church for one final song.

Guerrilla Radio – Rage Against the Machine: various ab exercises for the duration of the song that consisted of: Freddie Mercuries, Flutter Kicks, Hola Dollies, LBCs and Crunchy Frogs.


BH: Keep Spicoli, Olan Mill’s dad and El Maestro in your prayers.

Sir Ellington’s Big Brass Balls 02-27-2018

QIC: Skid Mark

PAX:  Bagger Vance, CAPSLOCK, Spider Bite, Umbrella, Vegemite, Dr. Smartt, Olan Mills, PSL, Jigsaw, Donuts, Tulip (FNG), Deck the Hollis, Frogger, Foxtrot-talks-a-lot, Funyuns, Tidy Cats, Karamazov, Floppy Disk, Blue Mule, CCR, Edible Arrangement, Prevac, Black Lung, Too Tall, Venus, El Maestro, Yard Sale, Big Bang, Fristcasso

30 PAX sacked up for this morning’s festivities. As we were coming out cold, we started with a quick mosey up the hill to get the juices flowing. Once we made it to the house it was time to circle up for the warm-up.


B – Burpees x10 OYO

I – Imperial walkers x10

G – Good Mornings x10


B – Butt Kickers x20

R – Reverse arm circles x 15

A – Arm circles forwards x15

S – Seal Claps x 15

S – SSH x 20

Thang:  BALLS

As they usually hang in pairs, the PAX partnered up with like-sized partners. Mumblechatter began immediately as they knew what they were in for. Though hanging close together can keep you warm on a cold morning, groans about knees and backs began before the exercises even started.

We began with a buddy carry around the back loop. Partners changed at each speed bump to spread the work around.

Every ODD numbered speedbump (1, 3, 5, 7, 9), the PAX performed the following exercises and swapped partners for the next buddy carry:

B – Burpees x10

A – Atomic Merkins x20

L – LBCs x30

L – Lt. Dans x20

S – Scorpion Dry Docks x10

For every EVEN numbered speedbump:  5 Burpees and swap partners.

A few pairs were swaying back and forth as they made the run. It started off easy with a slightly downhill trot, but became increasingly harder towards the end as we headed back uphill. Upon returning to the house, it was reverse snow angels for the 6.

A second loop was planned, but we were beginning to sag and time was short. With the pairs now sweaty and warm, it was time to air it out with a mosey back to the parking lot where the PAX circled up for some workout themed music.

AC/DC: Big Balls – Merkin for every time you hear “ball” and Burpees for every “biggest balls of all”

Mumblechatter was overheard “this song must have been written by an 11 year old boy” and giggling was rampant.

Running short on time, we cooled down with a short Mary: Flutter Kicks: x25, J-Los: x15



Thanks to everyone today for coming for my VQ. I enjoyed the enthusiasm and effort that went into the workout as a group.

YHC decided to drive his car off the small cliff at Ellington on the way in while trying to avoid hitting a deer. Thanks to Edible Arrangements and Karamazov for doing the extra work of pushing my car back up the hill. Big balls and big hearts.


Bagger mentioned there may still be spots for the Biscuit Run, a half-marathon from Franklin to Loveless Café.  Hit him up on Slack if you want to run.


Loud GIF - Find & Share on GIPHY


PAX: Bagger Vance, PreVac, Lewd Wig, El Maestro, Big Bang, Black Widow, Big Stick, Karamazov, PopALock, Floppy D, Funyuns, Skidmark, PSL, Olan Mills, Edible Arrangement, Cowboy, Black Lung, Razor, Vegemite, Cathy*

*I am leaving out a pax, investigation is ongoing

22 HIM rose and show for some Mid-30 degree fun at Sir E this morning. Light MC before capri lap around the parking lot and back for a little WOR all IC:

LBCs x 10 front

LBCs x 10 reverse

BAC x 10 front

BAC x 10 reverse

Seal claps x 10

Air presses x 10

Deep squats x 10

Good Mornings x 10

Willie Mays Hayes x 10


Mosey across the street to the Ag Center to the right base of the circle drive. En route, little MC from BV assuming which exercises YHC didn’t care for, more on that later.  Pax to run AYG up the hill, lunge in front of the mansion, jog back, plank for the 6. All in. 5 squats OYO.  Face the “pond” (BV contests this description) and shuffle AYG up the hill, butt kickers in front of the mansion, plank for the 6.  All in.  5 squats OYO. Face the flagpole, shuffle AYG up the hill, high knees in front of the mansion and jog back for the 6.  All in. 5 squats OYO.  Back peddle up the hill, lunge in front of the mansion.  People’s chair for the 6.

Mosey to the museum lot. All pax line up at base line for merkin suicides.  Run to island 1 for 25 diamond merkins, back to base line.  Run to island 2 for 25 wide-base merkins, back to base line.  Run to island 3 for 25 regular merkins and back to base line.  All in

Mosey back to Church playground and borrow Tidy Cats fence for leg lift/ alabama prom date 11s.

Crap, still 10 minutes left.

20 pull ups, 20 Irkins, 20 rows OYO. Lt Dan to top of the hill for some…


20 SSH in cadence just for BV’s assumption from earlier

Tempo Merkins x 10

Flutter Kick x 20

Tempo Squat x 10



Praise: So amazing to have our friend and brother El Maestro back out there this morning.  Fingers crossed we get to see more of him very soon!

The title of today’s workout was inspired by the origin of my F3 name, given to me by Blue Mule.  One time when I was in law school, someone told me that listening to me argue a case was like listening to someone stuck on CAPS LOCK.  While it was so accurate I couldn’t be offended, it made me think about the way I communicate to make a point.  Short story, if you’re loud and passionate about everything, you’re loud and passionate about nothing.  As we enter the Lenten season tomorrow, let us remind ourselves that there is a time and place for loud words, but equally a time and place for impactful actions.

The pleasure, this morning, was entirely mine.




#RF20 at Sir Ellington

PAX: BV, Floppy Disk, PSL, CAPSLOCK, Donuts, Vegemite, Funyuns, Big Stick, FTTAL, Pop a Lock, Karamazov, Prevac, Blue Mule, Venus, Skidmark, Brown Nose, Black Lung, Ludwig van Oshkosh (QIC)

I’m blanking on two others. Q fail — rake me over the coals for it.

28 degrees greeted the highly appropriate 20 PAX who were so excited for an #RF20 themed Q.

YHC makes no secret of the fact that he’s an ardent fan of Roger Federer. Each time the Swiss Maestro has won a grand slam, YHC has led a Federer themed workout, and today was no exception. This past Sunday, Federer won his record extending 20th grand slam and 6th Australian Open title. 20 and 6 would be our main numbers for the day.

Moseyed from the church up the left side of the main Ag Center loop to the top for WOR.

20 SSH

10 Good Mornings

10 WMH

20 Air Presses

20 Seal Claps

10 Butt Kickers


BLIMPS (burpees, lunges, imperial walkers, merkins, plankjax and squats)

There are 9 speed bumps on the upper loop. PAX would do 20 reps of each BLIMP exercise at the 1st, 3rd, 5th, 7th and 9th speed bumps, and a 6th set of BLIMPS back at the start of the loop in front of the house. When all was said and done, a total of 120 reps of each.

Alternate between 20 WW1s and 20 Mountain Climbers until the 6 is in.

As Blue Mule would say: Simple, but effective.

Head back down to the playground for 20 rows and 20 hanging knees to chest. Since Fed went back to back at the Australian Open, it was a given we would do 2 sets of each exercise.

Plank for the 6.

Mosey back to the parking lot for Mary.

20 Flutter Kicks

20 LBCs

40 secs of low plank

Great work today. Iron sharpens iron, so the group pushes all of us to get better. Or as Nike would say, Betterer.

Keep El Maestro and his family in your prayers. His wife is battling the flu, they have a newborn, and he may have had another seizure last week.

Tough Mudder coming up in the fall. Contact Donuts ‘n Mish for details. If you act quickly, it’s only $400 right now.