Stonewall – 09.29.18 – “Four-More-Years!”

Twas a beautiful morning to celebrate F3 Nashville’s 4th anniversary, and, if you ask the 33 PAX who posted at Stonewall, they’ll tell you as much.

On September 13, 2014, a Charlotte man named Uncle Q’d the first workout at Sevier Park and thus began something life-changing in Nashville. Over the next few months, many men posted, some for their first workout and others who hadn’t missed since day 1. To honor some of the guys there in the infancy of F3 Nashville, YHC put together a Q-list and some greatest hits to celebrate.

QIC: Hi-Viz, Probe, T-Cell, Torch (Blood Clot proxy), Princess Aurora, Bad Boy

PAX: Funyuns, Zoolander, Crablegs, Bagger Vance, Tortoise, Big Bang, Care Bear, Bartman, Harvey Updyke, Dupree, Third Degree, Electron, Boyband fka Skidmark, Cowboy, Right Said, Bicentennial Man, Foggy Pirate, Big Stick, Foxtrot Talks A Lot, Black Lung (LIFO), Grisham, Pop-A-Lock, Hambone, Umbrella, Shootah, Waterboy, Vector



After a perfectly executed disclaimer by YHC, Viz took the PAX off on a medium mosey over to the Community Center parking lot for a little COP:

  • SSH
  • SnL Squats
  • LBAC F/R
  • Merkins


Broke out a classic with the Merkin pyramid. PAX perform 1 Merkin on “down” count followed by 1 Air Press. 2 Merkins, 2 Air Presses…10 Merkins, 10 Air Presses, and all the way back down to 1. Let’s just say everybody’s merkin form deteriorated by the time we started going back down. A lot.

Mosey over to the soccer field for some sprint work. 50 Dan Jansens. Sprint goal to goal. 25 Squats. Sprint goal to goal. 50 Ski Jumps. Sprint goal to goal.


Mosey up to the tennis courts for Hell in a T-Cell. Line up across the sidelines for suicides. All PAX begin at the same time and keep repeating the pattern until time is called.

  • Round 1: Standard running
  • Round 2: Standard running
  • Round 3: Broad Jump out, backpedal in
  • Round 4: AYG Sprint to the last line and back


PAX braced themselves for the Blood Clot special they knew was coming. BURPEE APOCALYPSE. Burpees beginning at 10 and working all the way down to 1. This was followed by continuous SSH and dropping down for three Burpees each time down was called. 5ish rounds. Ended this session the only way we could: Double Shot of Jack x 12.

Princess Aurora

Mosey over to the base of Sunnyside Hill for a modified F3 staple: Sevens. Run up to the path, Clerkins at the top, back to the start, Jump Squats. Simple, yet effective.

Bad Boy

Mosey to the parking lot to break in the brand new F3 Deck of Cards. My memory is getting a little hazy at this point, but I believe we drew the following:

  • 25 Burpees
  • 50 Squats
  • 25 Plank Jacks

Hi-Viz (pt 2)

Closed it out with 5MOM.

  • Flutter Kicks
  • Hello Dollies
  • LBCs
  • Plank progression
  • J-Lo’s



It’s truly an honor to be a part of this great brotherhood we call F3 and to have the opportunity to lead you. There were faces I’d never seen, faces I hadn’t seen in a while, and face I’ve been seeing consistently these last 4 years. I’m glad to know that each one of them belongs to a man who is committed to bettering himself for the sake of his community. The G-School that followed was a great opportunity to discuss how to more fully engage each one of you and reach those we’ve yet to reach, and I’m very confident that we’ll be seeing a lot more new faces this time next year. But hopefully not Blood Clot’s.


  • T-Cell has instituted a monthly program called The Twelfth Man. Starting this month and rotating monthly, a PAX will own sharing leadership lessons and planning an opportunity to hear from local leaders. See T-Cell for more details.
  • A couple of launches are forthcoming. The official launch of The Trident down at Seven Springs and The Pound coming later this month, Thursdays in Nolensville.
  • Please continue to pray for the family and community of Darth Visor and those down in F3 Alpha and Cherokee where he posted.
  • We are asking Q’s to always make sure there is a phone in the group in case of emergency, especially when you are away from the starting point. Additionally, Bagger has reached out to a few of our PAX in medicine to coordinate a sort of condensed version of the Basic Life Support class. The idea is that this will not be an official class for which you receive certification, but it will provide enough knowledge to be dangerous in the event of an emergency.
  • As always, and especially for Darth Visor, Go Tigers.

PA out.

A Nod to the HIM of Greenwood

Temp: 70s

Gloom Factor: Nill

PAX: Huggy, Foxtrot Talks a Lot, Bad Boy, Hambone, Bagger Vance



IW, HB, Squats, Thrusters x 13 IC

Riley Stephens HERO WOD RX

Run 1.5M

150 Burpees

Run 1.5M


YHC wanted to pay tribute to SFC Riley Stephens but given that YHC has been on IR and still technically is on IR, it was decided to break down the WOD as such

Indian Run .5M

25 Squats

25 Merkins

25 Thrusters

25 Jump Squats


We incorporated the IR throughout the workout and headed north to Wedgewood, East on Wedgewood to 16th Ave, over to Belmont and looped back in on Elmwood. 

PAX stopped every 1/2 mile or so and performed the work. 

We did modify at Belmont to Squats on fountain, Irkins, Mike Tysons and included wall sits and piro stretch. 


Flutter Kix x 39 IC

High Plank progression while we listened to SFC Stephens obit. 



All PAX agreed to two things today 1)That was a doozy 2) We are grateful that we broke it up. 


Lots going on this month

  • 9/11 Convergence 0515 at steps of Percy Warner. Budget at least an hour of work but come and go as you need
  • 9/14 Seven Springs soft launch
  • 9/14 Friendly Friday
  • 9/15 Tough Mudder
  • 9/29 Four Year Anniversary at Stonewall followed by Grow School
  • 9/30 2nd Annual Two Man Scramble



Stonewall 25 AUG 2018: 200 Burpees

Stonewall 25 AUG 2018:  200 Burpees

PAX: Blue Mule (Q), Deep Dish, Foxtrot, Bad Boy, Care Bear, Vegemite, Skidmark, Black Lung, Edible Arrangement.

Gloomy morning, muggy but not too muggy, warm but not too hot.

Warm-O-Rama: Appropriate amount of moseying, then boring things like arm circles and squats to loosen up the muscles.

The Thang: Perform 200 Burpees.

Section One: 100 Burpee Broad Jumps: Performed at basketball court. All PAX divide up into pairs or trios as needed. One PAX performs 10 burpee broad jumps across basketball court, then 10 burpee broad jumps back. Other PAX performs stationary exercise (squats, side straddle hops, overhead arm claps). All PAX rinse and repeat five times. Totals 100 burpee broad jumps. Simple but very effective.

Section Two: 23 Burpees and Laps: Performed at top of hill near basketball court. 8 burpees, one running lap around paved loop at top of hill, 8 burpees, second running lap around paved loop, 7 burpees. Simple but effective. Total burpee count: 123.

Section Three: 77 Burpees on the Clock: Performed at parking lot at starting point. One burpee, short rest, two burpees, short rest, three burpees, short rest, rinse and repeat until eleven burpees completed. Simple but very effective, especially after 123 burpees before this. Total burpee count: 200.

Mary: Step ups, homer to marge, flutter kicks, pull-ups, plank.

Other Commentary:

-Q started at 6:02. That’s right, I was on Q and got there two minutes late, I plead guilty and accept all punishments. I didn’t leave early enough to have to wait at a stop light for someone to get in trouble with the police and have to wait in an intersection for like 10 minutes.

-YHC fell on his butt during the first wave of burpee broad jumps.

-Strong coffeeteria. All but one PAX made it to Portland Brew. All PAX were jazzed on coffee and burpees. You could’ve heard a pin drop before we got there and after we left, but it sounded like a western movie while we were in there.

Pleasure to lead you gentelemen.



Stonewall 18 AUG 2019: 6 PAX, 3 COUPONS, 60 MINUTES, GO

Blue Mule, Knightrider (FNG), Deep Dish, Skidmark, Reveille, Foxtrottalksalot


6 PAX. 80 degrees. Humid. 0600, GO.


Mosey, jumping jacks, squats, arm circles and other boring things to get warmed up.


The rest of the workout involved three different coupons. Coupons were three different sets of wrapped bricks. Weight = 30 pounds.


Coupon mosey ~1/4 mile from start point to basketball court. PAX pass them off when they get winded.


Tennis Court Suicides: Pair up. One PAX does a suicide (free throw, half court, other free throw, full court) while other PAX does thrusters with coupon. Rinse and repeat, exchange thrusters for squat jumps.


Coupon mosey ~1/4 mile from basketball court to side park.


Cardio: Pair up again. One PAX runs around bottom half of side park, ~1/6 mile. Other PAX does presses with coupon. Rinse and repeat, exchange presses with squats.


Small Dora: Pair up again. 10 reps man makers, 20 reps four count little man jumping jacks, 30 reps burpee with coupon. One PAX chips away at those exercises while other PAX moseys to tree ~30 yards away.


Coupon mosey ~1/4 mile from side park to start point.


Pull-Ups and Step-Ups: Pair up again. One PAX runs from starting point to playground ~50 yards away and performs 5 pullups. Other PAX does step ups with coupons. Rinse and repeat three rounds.


Coupon mosey ~1/8 mile to 11s hill.


11s: Diamond merkins at top of hill, pause squats at bottom of hill.


Coupon mosey ~1/8 mile to starting pointing.


Mary: All PAX took turns leading ~45 seconds of Mary.



-Finish your Ironclad numbers – less than two weeks to go

-Get ready for F3 GoRuck challenge in September

-Welcome FNG Knightrider (what a sweet name!)


It was a pleasure leading you gentlemen.



Blue Mule





Backlast for Stonewall July 28th

Skid Mark, Edible Arrangement, Deep-dish , Hambone, Cowboy and Foxtrottalksalot as Q.

A fresh 6 AM start for the crew of six… The Job Rocker Max was in full effect… We paid homage to U2 today. The full Joshua Tree album and Rattle and Hum album were the back to back play lists.

We began with the F3 disclaimer, whilst engaging in little baby arm circles, and notified all parties that we had two doctors, a lawyer, a miracle worker, and a hambone present for any thing that could go wrong.

Warm up

20 baby arm circles
20 air presses
15 Imperial Walkers
15 hillbillies
10 will Mayes lays
11 good mornings
12 skorpion stretches
10 super mans
10 count quad stretch on each leg
15 merkins

The thang:

Run with heavy Job Rocker Max speaker (sold by Costco for $99) a long path to the side of the community center with railing and wall.

Proceed with the following 11’s excercise.
Begin with wall sit for 10 seconds (no hands and exercising perfect form as suggested by Sergio from Lululemon….keep your bellybutton pressed to your backbone) as 1.
Then 10 burpees.
Then 20 second wall sit using the Sergio technique.
Then 9 burpees.
Then 30 seconds wall sit again with Sergio’s masterful technique.

And all the way down to 1 burpee and a 100 second wall sit….again….applying Sergio’s belly to backbone revolutionary technique, along with a lot of grunting and groaning. @hambone was next to me and whispered in my ear that he was actually doing Kegels as well. Apparently they can strengthen your lower parts area and help you pee better. Who ever knew? Thanks Hambone.

A few waited in plank for the rest to finish. We then moseyed to the parking lot with pavers behind the community center and perched the Job Rocker Max on one of the grassy median islands.

We divided into two teams.

The Wolverines were Foxtrottalksalot,  Cowboy and Hambone.

The Poster Children were Skid Mark, Edible Arrangement and Deepdish.

Team relay.
Each man had to complete two laps around the parking lot circling the other curbed island. Each man had to complete one full lap bear crawling the loop.
Then each team needed to complete the following together:
300 Air squats
200 dry docks
100 Merkins.

Round 1 went to the Wolverines as Hambone crushed the merkins and dry docks. Cowboy saved the team at the end with his stamina.

Rinse and repeat for round 2.

The winner was not clear for this round. Some highlights included Deepdish’s cry for mercy around his bear crawl lap. In a very whiny tone, he said “Guys, I don’t know if I can do this?” At which point Edible and Skid Mark both recommended a gynecologist and that he modify if necessary. Apparently Deepdish immediately realized what a pussy he sounded like and sucked it up to finish the crawl portion. Good job DD.

Moseyed from parking lot thru tennis courts with EA carrying large 40 pound Job Rocker Max playing ‘Van Diemens Land’ as we ran thru the quiet park. It was a nice touch for all 6. Cowboy had his arms stretched out wide as if to say “thank you for this beautiful day”. It warmed my heart. We all did a self hug.

We turned and headed for the home stretch and the song ‘Desire’ came on. Stopped at the playground in time for each to get in 20 pull-ups.

Then Mary. Everyone got their chance to Q their favorite Ab exercise.
Skid started with 30 flutter kicks.
Hambone did 20 LB AC’s
Foxtrot 13 J Lo’s
Deep – 15 crunchy frogs
EA – 20 Freddy Mercury’s
Cowboy – 15 high lows (it had two names like Marge and something)

Group finished with 15 Alabama prom dates and 10 WW2 sit ups.

Cowboy led us out in prayer.

100% coffeeteria participation. Cowboy and Foxtrot enjoyed a good ole cappuccino and reminisced about how such a small drink can provide so much happiness.

We told stories about theft, stray bullets, and other random things.

Until next time.


Birthday Smokewall/Stoneboots Fun Times

Bagger Vance, Shoeless Joe (FNG), Princess Aurora, Cowboy, Deep Dish, Right Said, Bad Boy, Brother-At-Law, Bicentennial Man, Umbrella, Black Lung


Yesterday was YHC’s birthday, and I wanted to put something together that would keep up with the recent trend of running oriented workouts at Stonewall. BV brought out an FNG (Shoeless Joe), so I made sure to drop the disclaimer at 5:59:30. After that, we circled up for:

SSH x41 IC (41 was the number of the day. 😉 It was at this point BV asked if this was my birthday or something.)
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Baby Arm Circles Forward x10 IC
Baby Arm Circles Reverse x10 IC
Air Presses x10 IC
Slow and Low Merkins x10 IC

Since 41 was the number today, we started out with 41 burpees. 10 on the minute for 3 minutes and 11 on the last minute.

After that, I just felt like running.


We ran out the Sevier parking lot and down Linden Lealand over to the 440 Greenway Park (4GP for short). Once there, we ran all the way up the hill to the top of the loop and back down to Sevier Park. We ran this loop 4 times during the course of the workout. Each time back at Sevier, we’d do a little COP that consisted of:

Round 1 & 4:
Alabama Prom Dates x15 IC
Merkins x10 IC

Round 2:
Flutter Kicks x16 IC
Alternating Shoulder Taps x15 IC
Merkins x10 IC

Round 3:
Big Boy Sit Ups x16 OYO
Hello Dolly’s x15 IC
Merkins x10 IC

Four laps to 4GP and back ended up right around 4.2ish miles. I was shooting for 4.1ish, so we’ll just call that extra tenth one to grow on. We still had a few minutes left after our last round, so we moseyed over to the swing set for two sets of:

Wall Dips x21
Incline Merkins x20

We moseyed back to the parking lot for MARY:

Good Mornings x21
Willie Mays Hayes x20

I figured everyone needed a good stretch after putting in four plus miles.


  1. Stonewall is still happening next week even though there are a couple of other events going on the same day.
  2. TN CAN RUCK next Saturday at 2:00 p.m. Touch base with Princess Aurora if you’re interested and haven’t signed up yet.
  3. Warpath takes place down in Franklin next Saturday too. Feel free to double up if you’re feeling squirrelly.

Thanks for allowing me to lead yesterday morning. It’s always a pleasure. Thanks for all of the birthday wishes too!


Stonewall (aka stoneboots, aka smokewall)

10 pax came out for a fun Q and took advantage of a relative break in the summer heat, followed by some great fellowship at the coffeeteria at Portland Brew, one of my favorite parts of the week, every time I can make it.

Q: Black Lung
Pax: Skidmark, Cowboy, Hambone, Blue Mule, Brother-at-law, Tampa Libra, Bad Boy, Popalock, and Dean Spitz

Coffeteeria: Black Lung, Skidmark, Cowboy, Hambone, Blue Mule

SSH x25
Good Morning x10
Willie May Hays x 10
Squats x 40
Slow and low merkins x 10

Mosey north on 12th
Stop in Portland Brew parking lot for:
8 count bodybuilders x 20
Squats x 40
Dips x 20

Mosey north on 12th to the base of the beastly hill at the base of Ashwood Avenue for Hill Sprints/Climbs. Given the running heavy components of the last two Stonewall workouts, it is somewhere along this route that Popalock begins to propose new names for Stonewall, like stoneboots, or smokewall.

The Thang:
#) 60 seconds of AMRAP merkins, sprint up the hill, SSH x 15 and mosey back
#) 60 seconds of AMRAP LBCs, sprint up the hills, SSH x 20 and mosey back
#) 120 seconds of AMRAP squats, lunges to 2nd utility pole, bear climb to 3rd pole, SSH x 15, mosey back
#) 120 seconds of AMRAP WWI sit-ups, lunges to 2nd utility pole, bear climb to 3rd pole, burpee broad jump to 4th pole, SSH x 15, mosey back
#) 60 seconds of AMRAP flutter kicks, sprint up the hill, SSH x15, and start mosey down the hill and south on 12th

Mosey back down 12th to Sevier park with a quick stop at a parking lot halfway back for 60 seconds of AMRAP werkins;

Arrive in Sevier Park parking lot with just enough time for 10 burpees OYO, and 10 Good Mornings.

Thanks to the PAX for bearing with me on a tough, run-heavy Q with only a low level of grumbling.

Stonewall – 6/30/2018

PAX: Pop-A-Lock, Cowboy, Skidmark, Spitz (FNG), Animal (FNG), Venus (EXTREME LIFO), Bagger Vance, Blue Mule, Black Lung, Reveille, Vegemite, Bicentennial Man
QiC: Hambone

13 pax posted for a nasty beatdown and 1 posted for a preruck of 4 miles.

17 Slow and Low Squats IC
10 GMs IC
12 Merkins IC

There was an extremely simple and extremely taxing (for YHC) workout.

1. Run to Portland Brew and back to Sevier Park (~.9 miles). Squats, SSH, or Plank for the six/Hambone.
2. COP including 12 Merkins IC as the last exercise.
3. Repeat.

With a total of 4 rounds, the Stonewall Pax completed ~3.5 miles of this awful workout.

Pax closed out with dips, planks, and 6 Minutes of Mary.

1. Sweat was not a rare commodity. TruthNugget that some pax skipped coffeeteria because they were soaked to their jimmies.
2. Truly embarrassing to be at the back of your own workout, but zero regrets and I plan on pulling this one out again.
3. Five pax (Bagger, Hambone, Vegemite, Pop-a-Lock, and Black Lung) posted for coffeeteria.

Stonewall 06-23-18

PAX: Hambone, Blue Mule, Big Bang, Bagger Vance, Bad Boy, Black Widow, T-cell, Princess Aurora, Black Lung, Skid Mark, Vegemite, Foxtrot, Cowboy, Pop-a-lock, Edible Arrangement, Third Person, Hi-Viz, Floppy Disk, Porcelain, Brother at law, Big Stick (coffeeteria), Crawfish (Q)

Conditions: not terrible

Mosey to gravel lot on Kirkwood for warmorama: SSH x 20IC, IW x 15IC, WMH x 10IC, GM x 10IC

The Thang: Dredd’s 5 C’s of Leadership

Candor: being open and honest; frank

– partner up; stay w/ your partner for duration; encourage him, push him

Competence: the ability to do something successfully or efficiently

– Modified Army Ranger Fit Test: Merkins & WWIIs AMRAP x 2 min

Commitment: being dedicated or devoted to a cause

– 10 burpees/min x 10 minutes (15 last minute)

Contentment: consistent attitude

– 10 merkins, bearcrawl width of bball court, 9 merkins crawlbear back, 8 merkins, etc to 1

– 10 jumpsquats, lunge width of bball court, 9 jumpsquats, reverse lunge back, 8 jumpsquats, etc to 1

Courage: strength in the face of pain or fear (represented by the stars & stripes at the top of the hill)

– Partner pushes to top of hill, flapjack, R&R

– Hill sprints x 5

Mary: Flutterkicks x 20IC, J-Los x 29IC

Bullhorn: TN Can Ruck & Warpath 7/21, Last 4:13 Strong this Thursday, Continued prayers for Spicoli and El Maestro

It has truly been an honor to post with you guys the last 3 years. I had no idea how much I needed F3 before that run through Centennial in September 2015. I am better physically, mentally, emotionally, and spiritually thanks to you guys. My wife thanks you as well, because my marriage is better for it too. Keep giving it away and keep the momentum going!



16 June 2018

Temp: 70s

Gloom Factor: Nil

PAX: Wall Ball, Crawfish, Frogger, SkidMark, Black Lung, Blue Mule, Chiccadance, Umbrella, Bagger Vance

QIC: Bagger Vance

0600: Disclaimer

8 Count Body Builders x 10 IC

Long Mosey to Upper Lot for WOR:

Squats IC x 13, IW IC X 13, HB IC X 13, SSH whilest YHC gets Tunes lined up

Disclaimer #2…Lots of today’s work will be new to the PAX and Q so #Grace will be much applied and appreciated…

Mountain Climber Merkins IC x 13 (three count Mtn Climber x 1 Merkin = 1)

Head out in Mosey fashion North on 12th Ave

Stop 1 at the Yoga Joint for Evolution I

Wall Sits, Break Dancers x 13 IC

EVO II – Mosey to Howell’s Alley

Right Hip Flexor Wall Sits x 13 IC

Side Straddle Squats x 13 IC

Bear Crawl to Curb

Inch Worm Incline Merkins x 13 OYO

Left Hip Flexor Wall Sits x 13 IC

EVO III – Mosey to the Dry Cleaners

Wall Sits for the 6

Side Straddle Squats x 13 IC

Merkins x 13 IC

EVO IV – Mosey to Jenni’s So So Ice Cream and Partner Up

P1 Dips on Wall while P2 holds feet x 13 OYO, Flap Jack

EVO V – Mosey to Ashwood for Partner Politician Pushes

P1 pushes P2 in the chest as P1 Politicians (Reverse Mosey) up the Hill, Flapjack 1/2 up and Flutter Kick for the 6

Wall Sits w Hip Flexor Stretch x 13 IC R/L

EVO VI – to the rear of Belmont Church, wall sit for the 6 then to high plank

Mountain Climber Semi Circle (High Plank, walk feet semi-circle up towards right hand then back around towards left hang = 1) x 13 OYO

To the front of Belmont Church

Box Jump Squats – start position is sitting on ledge, jump up and then return = 1 x 13 OYO

Face Melters – start position is in high plank, walk feet to the top of steps and perform one decline Merkin, walk feet down to starting position and perform one Merking = 1 x 13 OYO

EVO VII – Mosey to Bernard, wall sit for the 6.  With partner, Bear Crawl up Bernard to first utility pole, Mosey to second utility pole, Politician to third utility pole.  Rinse n Repeat in that order to the crest of the hill.  #CrowdPleaser

Shake out over to Belmont dormitory for more partner work utilizing the 50′ sand bags keeping the temporary fence in place.  P1 back to back w P2 and PAX simply hands bag back and forth between the two for 1′.

EVO VIII – As we were 15 minutes left in the Q and a little over 1M to the StartEx, YHC called audible and had PAX Indian Run back to StartEx.  Great job HIM keeping in formation and in getting all PAX to push themselves to keep moving.


Single Leg Thrusters x 13 IC – on 6, keeping left leg on ground, thrust right leg towards chest

Alabama Prom Dates x 13 IC – Static position of the Mariah Carey

Single Leg Thrusters x 13 (left leg)

Pistol LBCs x 10 IC ea leg

Dynamic Leg Thrusters – movement is just like the single leg thrusters but with both legs in motion.

GMA x 13 IC

Cherry Pickers x 13 IC


NM: Pretty wet n humid this am.  Thank you all for humoring YHC with the new movements; I picked them up from Men’s health…lots more to come from there.

Chiccadance back for more…two weeks in a row looking for three next week.


Spicoli, El Maestro, En Fuego’s friend, Jigsaw…heal up and lean on and into The Lord.

Crawfish Farewell Q at Stonewall next Saturday 0600.  Should be a goody.

Mickey Mouse, Third Person and Crawfish Farewell 2ndF and beers on 19 June…check slack for Deets Edley’s in Sylvan Park is AO.

Purple Cow starts up on Monday at Brentwood MIddle School.  All welcome.

413 will come to an end for this Session on Thursday.  One of the 413 PAX, Wolverine Co-VQ with Porcelain.  Should be a doozy.


Bagger Vance