Teabags for All

PAX: Boyband, Bagger Vance, Tool Time, Red Skull, The Strangler, Foley, Fox trot Talks a Lot, Venus/Razor, Trevino, Life Champ, Cinderella, PreVac, White Russian, FNG= Squee, Money Shot, Cowboy, Toga (QIC)

17 hard chargers posted for the first real day of Fall in Nashvegas.  Here’s how it went down:

Disclaimer followed by mosey to the southwest gate at the bottom of the hill.  WarmupOrama then partner up for Love Hill.., FRA edition= Partner 1 runs up hill and returns while Partner 2 executes walkout merkins/inchworm merkins while advancing up the hill.  Flapjack then switch to broad jump burpees followed by bear crawls.  Repeato until you reach the top of the hill.  Each team also rotated through carrying YHC’s favorite new toy/sandbag/Teabag for the running portion of the hill.

Mosey back to bottom of the hill and circle up for “Don’t ask me about abs”= complete ab exercise in cadence then flip to 5 quick merkins and a plank hold.  Repeato through ~6 core exercises.

Groundhog Day Lovehill with polar bear crawl (4 steps then merkin), Lt Dan, and crab walks to the top of the hill.

Mosey to flag for a quick round of American Hammers and APD.  YHC took us out.

NMM:  It really did feel cool for the first time in a long time in the gloom this morning.  YHC has missed The Hill since the knee rebuild, and it was great to be back to such a fun AO.  Some interesting observations: Cinderella can’t stay in cadence for SSH, Cowboy and Toga crushed Love Hill, everyone loves Teabag jokes, and Bagger’s scissor mobile is Da Bomb.

Strong work by all!

Stay Classy,



The Hill 10/4/18

23 PAX crushed it this morning at the Hill.

PAX: Frugal Macdoogal (QIC), Bagger Vance, Dupree, Hot N Ready, Pop-A-Lock, Red Skull, Poutine, Venus, Cowboy, White Russian, Money Shot, Calf Killer, Dilly Dilly, Princess Aururoa, Old Hickory, Razorback, Tap Out, Joey Freshwater, Too Tall, Cinderella, Dr. Smartt, The Strangler, Prevac

Disclaimer and prayer then mosey to the amphitheater.

WOR: SSH x10, GM x 10, WMH x10, FBAC x10, RBAC x10, Overhead Claps x10, Seal Claps x10

After warmup, we got into groups of three and got some bands and jump ropes from the weight room.

Rotation One:

  • Partner One: Explosive Band Jumps x 3 then Broad Jump x 3
  • Partner Two: Hold the Band
  • Partner Three: Jump Rope
  • Rinse and Repeat x 3

Rotation Two:

  • Partner One: Quad Loop
  • Partner Two: Derkins
  • Partner Three: Wall Sits

Rotation Three:

  • Partner One: Quad Loop
  • Partner Two: Irkins
  • Partner Three: WWI

Rotation Four:

  • Partner One: Quad Loop
  • Partner Two: Merkins
  • Partner Three: LBCs

Rotation Five:

  • Partner One: Quad Loop
  • Partner Two: Amphitheater Jumps
  • Partner Three: Jump Rope

Return the bands and jump ropes and mosey to the top lot.

Final Exercise:

  • 7s – Start at the top lot, run up the hills to the football field fence.
    • Tuck Jumps up top
    • Burpee speed bump in middle
    • Atomic Merkins down low

We ended with 20 WWI and 25 Heels to Heavens then called it a day.


It’s mornings like this when we see the difference that F3 is.  It’s far more than a workout as we hurt with those who are hurting and have the chance to pray for brothers outside of Nashville that we’ve never met.  We prayed for Darth Visor’s family and friends and the F3 Atlanta guys as they deal with the loss of their brother.  We prayed healing for Kool Aid from F3 MECA.  We live in a world where we see brokenness and darkness and death.  But we serve a God who brings healing and hope in the midst of pain.  We serve a God who has conquered death.  We serve a God who uses ordinary people like us to influence and love those around us as we live out Jesus Christ in our lives.  Praying for strength, energy, hopefulness, continued growth, God’s presence and intentionality to you all this morning.

Don’t forget the First Friday Lunch tomorrow 11:30 at the Cookery.


Leg Day at The Hill

19 PAX fought the urge to fart-sack and came out for a good ol’ fashioned leg day at The Hill.

PAX: Cathy, Venus, Prevac, Big Stick, Foxtrot-talks-a-lot, Cinderella, the Spackler, Pop-a-lock, Trevino, Foley, White Russian, Frugal McDoogal, Yard Sale, Red Skull, Blood Clot, Money shot, and Black Lung took part in the main festivities. Bagger vance was present and doing his rehab exercises in the parking lot.

QIC: Boy Band

We started with a quick mosey up to the 50 yard line of the football field where we circled up for..

WOR: SSH, Good Mornings, Willie Mays, LBACs forwards and backwards, Overhead claps, slow and low squats.


Mosey to the near end zone for a leg heavy ladder. The premise was as follows: Run sequentially shorter distances on the field while doing more intense strength building work in between.

Steps as follows:  1) Run set distance 2) Complete remaining distance to 100yds with alternative movement 3) Do exercise #1 (reps = to remaining distance) 4) repeat steps and 2 in opposite direction 5) Do exercise #2 (reps = to distance run) 6) Rinse and repeat with next rung of the ladder.

Distance:       Remaining :          Exercise 1:         Exercise 2:

100 yds           —                               —                            —

90 yds           Broad Jump          Merkins x10      Flutter Kicks x90

80 yds           Broad Jump          Merkins x20     Flutters x80

70 yds          Broad Jump           Merkins x30     Flutters x70

60 yds          Lt. Dans                   Squats x40       LBCs x60

50 yds          Lt. Dans                   Squats x50       LBCs x50

60yds           Bear Crawl            Dry Docks x40  Supermans x60

80yds           Bear Crawl            Dry Docks x20   — (short on time)

100yds         —                                —                               —

Mary: 15ct of the following: Toes 2 sky, Freddy Mercury, Pamela Anderson


Thanks to everybody for coming out. The workout was simple but effective. Many moans and groans about not being able to get off the toilet the next day.  Most importantly, we learned that the Franklin guys need to step up their leg day and stop doing so many burpees.

Hourglass Figures

Blood Clot, Money Shot, Cathy, Cinderella, Tiny Dancer, Hot-N-Ready, Cowboy, Venus, Too Tall, Boy Band, Old Hickory, Black Widow, Red Skull, Doubtfire (F3 Knoxville), Dilly Dilly, Frugal, Cooties (FNG), Spackler (FNG)


19 showed up this morning on The Hill for some Hourglass themed work..

Mosey up to the football field. Circle up for:

  • SSH x20 IC
  • Good Mornings x10 IC
  • Willie Mays Hayes x10 IC
  • Slow and Low Squats x10 IC
  • Baby Arm Circles (Both Ways) x10 IC
  • Seal Claps x10 IC
  • Air Presses x10 IC
  • Burpees x5 OYO
  • 25yd High Knees
  • 25yd Buttkickers
  • 25yd North Facing Shuffle
  • 25yd South Facing Shuffle

I was talking with Frugal after last week’s session, and he had a “fun” idea for an Hourglass themed workout up on the football field. Here was the plan:

H – Hand Release Merkins
O – One Legged Donkey Kicks
U – Up Downs (four count feet chop then drop)
R – Ranger Merkins
G – Gorilla Humpers
L – Lt. Dans
A – Atomic Merkins
S – Sumo Squats
S – Scissor Abs

The hourglass theme came from starting in one corner of the endzone with 15 reps of the first exercise. From there, you run across to the other side of the endzone to do 15 more reps of the same exercise. Then you run diagonally to the far endzone with a 5 burpee speed bump at the 50-yard line. You do 15 more reps of the first exercise in the far endzone, and then you run across the endzone for 15 more reps of the same exercise. After that, you run diagonally back across the field to the starting endzone with another 5 burpee speed bump at the 50-yard line.

All in all, you end up doing 60 reps (60 minutes per hour) of each exercise with 10 burpees per cycle. You also end up running in an hourglass shape across the football field.

This was a bit of an ambitious list of exercises. We made it through U before YHC came to the realization that the burpee speed bump was slowing down the progression too much. After dropping those off, everyone made it all the way through the Lt. Dans cycle. A couple of guys were halfway through the Atomic Merkins cycle.

This should be doable without the burpees. I think it might be good to put the list of exercises on a board/sheet of paper and allow the PAX to choose their own adventure if you will. This might allow better cycling of legs/upper body exercises than the prescribed HOURGLASS order.

Mary consisted of a good long high plank while we waited for the six and for Frugal to get his phone to record all 19 names.

As always, it’s a pleasure to lead, so thanks for allowing me to get out there and get better with you all.


The Hill 9/6/18

19 at The Hill this morning for a sweating good time.

PAX: Big Stick, Skid Mark, Bloodclot, Yard Sale, Hot N Ready, Bagger Vance, Lumbergh, Black Widow, Money Shot, Cold Call, White Russian, Red Skull, Trevino, The Strangler, Vegemite, Cinderella, Calfkiller, Foley, Frugal Macdoogal (QIC)

Mosey to the Amphitheater for WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Clap x 10, Seal Clap x 10

Partner up and grab a 45lb plate per group from the weight room then mosey to the loop in front of the library.  Partner One does a weighted exercise while Partner Two does a cardio exercise.

Round 1: Overhead Press and Run to suburban and back (about 185m)

Round 2: Bent Over Row and Backward Run to end of cones (about 135m)

Round 3: Weighted Merkin and Broad Jump to middle cone (about 65m)

Round 4: Curls and Bear Crawl (about 20m)

Round 5: Deep Squat and Run

Round 6: Swings and Backward Run

Round 7: LBCs and Broad Jump

Round 8: Upright Rows and Bear Crawl

Round 9: Floor Press and Run

Round 10: Figure 8 and Backward Run

Round 11: Weighted Lunges and Broad Jump

Round 12: Triceps Pushups and Bear Crawl

Round 13: Deadlift and Run

Round 14: Shrugs and Backward Run

Round 15: Flutter Kicks and Farmers Walk with Plate

Round 16: Squat Jumps and Bear Crawl

Time was called before all groups finished, but great job by all on this hot and muggy morning. We returned the weights and headed up to the top lot.

Once all in, we did 19 burpees then COT.


  • First Friday Lunch Tomorrow at The Cookery
  • 9/11 Convergence at the steps of Percy Warner next week
  • Saturday, September 29 is the F3 4 Year Anniversary Q with Q School to follow
  • Sunday, September 30 is the 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK. Details to follow on Slack

Thanks for letting me lead this morning.


The Hill 8/23/18

Felt a little like fall as 15 strong crushed it at The Hill this morning.

PAX: Frugal Macdoogal (QIC), Big Stick, Cowboy, Foley, Money Shot, Lumbar, Umbrella, Skidmark, Venus, Black Lung, Razorback, Too Tall, Dilly Dilly, Foxtrot Talks A Lot, Prevac

Here’s what went down:

Disclaimer then mosey up to the football field for WOR.

SSH x 15, WMH x 10, GM x 10, FBAC x 10, RBAC x 10, Seal Claps x 10

Mosey to the endzone.

Bear Crawl x 20 yards, Broad Jump x 20, Sprint x 60

Mosey down to the weight room, partner up and grab dumbbells (15-20 lbs.) per group.

Round One:

Partner One sprints to and up the steps at the end of the library before heading back (about 200m).  Partner Two AMRAP weighted exercise.

Weighted exercises were shoulder press, curls, forearm curls, triceps kickbacks, flys, RDLs, deep squats, press, calf raises, American hammers

Round Two:

Partner One does one set of AJs while Partner Two does the same AMRAP rotation of weighted exercises.

Return weights and mosey to top lot.


A Punny Day at The Hill

A beautiful clear morning in the low 70s greeted 15 PAX for a morning of weighted workout at the hill.

QIC: Skid Mark

PAX: Big stick, Vegemite, Frugal Mcdoogal, Plunger, Money Shot, Dimples (visiting), Venus, Too Tall, Yard Sale, Cowboy, Prevac, Cathy, and Cauliflower (FNG).

We started with a mosey up the steps toward the football field an then around the school to the amphitheater.

WOR: SSH x20, Good mornings x10, Don Quixote’s x10, Willie Mays Hays x10, LBACs 10 fwd – 10 bkwd, Overhead claps x10

Pax then mosied into the weight room for the start of the workout. Everybody grabbed their own 25lb weight plate (there are many like them, but this one is mine…) and paired up with a partner.


Pull-ups: Until Failure, then 5 partner assisted (Prevac’s 35 was quite impressive, he says his kip comes naturally)

Merkins with 25lb plate on back: Until 30reps or failure

Move to the amphitheater for the rest of the workout.

Partner 1: Overhead lunge walk to the stairs (about 100ft), Partner 2: AMRAP Curls until Partner 1 stops. Flapjack to come back as a group in front of steps.

Partner 1: Walks up 1 flight of steps doing a thruster at each step. Partner 2: Weighted WWIs. Flapjack.

Partner 1: Walks the amphitheater loop, 5 overhead triceps extensions at each platform between steps and each lamp-post. Partner 2: Saturday night fever. Flapjack.

At this point, Venus began with the mumble-chatter. “I hope disco’s well”.  We should name the FNG Bikenny since he wants “to be Kenny Chesney”… This continued for the remainder of the workout.

Once we all finished we went back to the bottom of the stairs. Partner 1: bearcrawl up and down the stairs, Partner 2: Weighted front shoulder raise.

Next we left the weights at the bottom of the amphitheater stairs and mosied to a larger staircase just north of the amphitheater.  PAx proceeded to perform wheelbarrow walks up the stairs and a mosey back to the amphitheater for 30 weighted squats. Flapjack.

By Prevac….

After this, we mosied back to the weight room for weighted rows: 30 or until failure.

Re-rack the weights and mosey to the parking lot for…

Mary: Flutter kicks x20, Superman’s x10, Freddy Mercury x10, Superman-Banana in cadence. Finished with a 1min low plank.


Naming of new FNG Cauliflower who is the wrestling coach at FRA.  Enough said. Turns out Venus is a pretty funny guy, and if paired with Cathy the giggle factor goes up to the level of a gaggle of middle school girls.

Thanks to everyone for giving me the opportunity to lead. SYITG.

The Hill 8/2/18

PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley

Mosey down to the amphitheater


SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs

Grab dumbbells from the weight room (15 or 20lbs.)


  • 11s:
    • WWI
    • Weighted bear crawl to the other side
    • Derkins
  • Battle ropes: partner up.  One partner on the ropes and the other resting.
    • 20 seconds: small alternating waves
    • 15 seconds: small waves
    • 10 seconds: big alternating waves
    • 10 seconds: power slams
    • 15 seconds: outside circles
    • 15 seconds: inside circles
    • 20 seconds: power slams
  • 7s:
    • Squat into thruster with the dumbbells
    • Weighted lateral bear crawl
    • AJs

Return the weights then mosey to the top lot for COT.



Big Stick Beatdown

17 PAX: Big Stick (QIC), Frugal Macdoogal, Grisham, Red Skull, Razorback, Vegemite, Hot N Ready, Shocker, Funyuns, Yard Sale, Donuts, Dilly Dilly, Black Lung, Blue Mule, Bagger Vance, Moneyshot, Floppy Disk

QIC rolled in hot right at 0530 and we moseyed to the football field.

SSH x 69, Low and Slow Merkins x 11, WMH x 12

100 Yard Sprints x 7 with exercise between sets.  Rotated between 10 burpees, 10 merkins and 10 power merkins.

Mosey down to the amphitheater, partnered up and grabbed 20/25lb dumbells per group.

Part One:

  • Partner One would do 5 sets of AJs and then 15 merkins.
  • Partner Two would do 15 curls, 15 overhead press, and then wall sit and wait
  • Rinse and repeat x 3

Part Two:

  • Partner One would do 3 sets of AJs and then 15 power merkins.
  • Partner Two would run the quad loop then wall sit and wait
  • Rinse and repeat

Part Three:

  • All PAX would do 3 sets of AJs and then 15 power merkins.

Mosey to the quad for SSH x 69.

Mosey to the parking lot, wrapping things up with 15 power merkins.

Ultimate Thursday

PAX: Frugal Macdoogal (QIC), Skidmark, Shocker, Hot N Ready, Keep the Change, Princess Aurora, Hambone, T-Cell, Vegemite, En Fuego, Prevac, Yard Sale, Porcelain, Firefox, Tampa Libra, Diffuser (FNG), Rocksteady (FNG)

17 PAX rolled up on a humid morning to sweat off their July 4th endeavors with a friendly game of ultimate frisbee, F3 approved.

Here’s what went down:

Disclaimer then mosey up to the football field.


SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, Merkins x 10, Squats x 10

The Thang:

We broke off into two teams – the West Side vs. The Shire for a game of ultimate frisbee with a little added F3 fun.   If a team scores, the scoring team does 20 squats and the team that gave up the score does 20 merkins.  Also, every 5 minutes QIC would stop the game and we would all do 5 burpees.  In addition, every time a team turned the frisbee over, they would do an up-down.  We played on the entire football field which made for plenty of running.

The men of the West Side came strong in numbers and skills to take on the home standing guys from The Shire.  Unfortunately for the good guys, the West Side defeated the Shire 6-4.

We ended the morning with an AYG sprint – The Shire x 100 yards, West Side x 50 yards.


It was a fun morning and hoping that this becomes a regular occurrence.

Till Next Time,