National Relaxation Day

Conditions: Relaxing 70s, overcast

PAX: RedSkull, Offshore, JoeyFreshwater, WhiteGold, Black Widow, Funyuns, Dimples (NC PineHurst), Cinderella, Hot and ready, CapsLock, Chiwawa, Pope, and YHC.

Warmorama: Mosey to top of the Parking Garage, 10 SSH, 10 GM OYO, WMH OYO, 25 Cherry Pickers as YHC Describes today’s Thang

Thang: Relax and put your feet up for 11’s

SIde 1: Derkins, Side 2: Hip slappers. Burpie Broad Jump as a mode of transportation both ways . 11’s quickly was changed to 7’s. YHC didn’t realize the 30yards one way would add up quick. (took us 20-25 mins to complete)

Mosey to the pullup bars: Put your feet up. 10 Toes to bar, other PAX do Flutter kicks. Flapjack and RNR. Notes: Cinderella is a pro at these and gets extra credit. YHC got called out on flutter kicks, with legs not being straight. Fuyuns filling the void of Bagger Vance.

Merkin Lovely Day: Hold Plank and perform a merkin everytime “Lovely Day” is Said in the song. Bill Withers FTW

Mary: Supermans 20 IC, LBC 50 IC, 20 BBSU OYO, 60 sec plank

Moleskin: Don’t settle for the Status Quo

Prayers for Spicoli, group prayer tonight @ Jaden Stevens House 7pm

CSAUP: 9-11 at Percy Warner stairs. Might have 2 options.

1: 440am Start with 30# ruck

2: 515am start no no ruck

both options will be done by 615-620




Just Keep Showing Up

PAX: Big Bang, Olan Mills, Canary, Umbrella, Joey Freshwater, Black Widow, Ebola, Yeti (FNG), En Fuego (QIC)

Conditions: Better than the day before, with a beautiful sunrise in place for Warmarama.

5:30 AM: Disclaimer given – not a professional but have been doing F3 for one year today so there’s that; proceed mosey to top deck of LBMC parking garage.

Warmarama: SSH, LBC, WMH, Scorpion Stretch (PAX-pleaser) and GMs.  Proceed to bottom floor of the garage to begin…

The Thang: We go back in time and perform the same workout that greeted YHC at my first F3 post one year ago today – Q’d that day by HIM Olan Mills.  Details:

  • Sprint up ramp of parking garage to first corner; perform 15 WWIs
  • Bear Crawl right to next corner; perform 15 Burpees
  • Lieutenant Dan down length to next corner; perform 20 2-count American Hammers
  • Broad Jump to next and final corner; perform 15 merkins.  Wall sit until PAX are all in.  R&R 4x.  End with final sprint at top of parking garage and mosey back.  Time.

COT: Welcome FNG Yeti (neighbor of Ebola); prayers for Olan Mills father; Reminder that Warpath and TN Can Ruck are both this weekend.

Great work by the PAX today – appreciate you allowing YHC the opportunity to make first Racetrack post in nearly 12 months and lead you while doing so.

As I was driving home following the gathering in the gloom, I was thinking about this workout today compared to the same one 12 months ago on my Day 1.  As one would hope and expect, while by no means an easy endeavor today, it certainly wasn’t as painful as the first go round, where I was fairly certain and quasi-hopeful that life was going to end after just two sets of the above.

And in thinking about it, the only thing YHC can take credit for since that Day 1 to allow for a more successful 45 minutes today is the fact that I’ve just kept showing up.  Nothing more, nothing less – just kept showing up.  Good reminder of how that same discipline applies to so much more than F3.  In our marriages, with our kids, in our friendships, in our careers and in our spiritual walks, regardless of the conditions of your gloom, sometimes at the end of day all you can do is keep showing up.  And while the fruits of that daily discipline aren’t always as visible as we’d like, make no mistake that in doing so seeds are not just being sown but are being sown well.  Look no further than F3 as proof.


En Fuego

Hump Day Murph at the Racetrack

PAX: CCR, Blackwiddow, Olan Mills, Yard Sale, Vegiemite, Skinny Jeans, Red Bag, Big Bang, Eboli, Joey Fresh Water (FNG), Venus, Bow Flex, Dr. Smart, Offshore (QIC).

WOR: SSH x 10, Willie Mays Hayes x 10, baby arm circles x 10 (both ways), overhead press x 10, good mornings x 10, squats x 10 and seal claps x 10.

Thang: The PAX participated in a hump day murph day at the racetrack with a quick half mile mosey to get started. Everyone grabbed a partner and preceded to attack the murph by completing 10 sets of 10 pull ups, 20 merkins, 30 squats with a lap around the racetrack between sets until the PAX completed the 2 mile run then finished off the remaining sets to complete the hump day murph.

Mary: Flutter Kicks x 30, LBCs x 20, Alabama Prom Dates x 10, good mornings x 10, imperial walkers x 10, american hammers x 20.


Penance Vol. I

Temp –  71

Gloom – Moderate8 Pax endured what was YHCs penance for bad behavior last night.

0529:35 Disclaimer

PAX: Heister, Grease Trap, Black Widow, Umbrella, Canary, Tinder, Life Champ, BV

Grease Trap let it be known that he followed one Calf Killer all the way in from The Shire this AM only to see him turn right into the old Horse Barn to hang out with Fern.  YHC was noticeably disturbed (more than usual) and saddened by this news and we headed over to the Old Horse Barn to wrangle him up to no avail.

As we passed one of the BANKS in Brentwood, Grease Trap commented that he must have not gotten the Memo that Smokeboots moved to B’Wood.  It was at this point that YHC shared his transgressions and broke right with no warning to Crawfish’s old haunt for

SSH x 13 IC, Squat Jumps x 13 IC, GMA x 10 IC, High Knees to Butt Kickers x 10 IC, Willy


More Moseying…to one of the Ewok Village office buildings in MD Farms for some partner work.

P1 Face Melters while P2 Plank n Wait…Flap Jack then RNR to 5

More Moseying over to the second tallest building in Brentwood for some work in the squared off concrete block that has no real purpose save some Wall Sits, IT band stretches…We also Grabbed some Wall and performed 10 Dips OYO.

Back to Partner Work…Partner Indian Run back to Startex and over to Monkey Bars for AYG Pull-Ups palms facing + 5 more with P2 helping.  More MC from Grease Trap about #Form and stuff.

Head over to the Tallest building in Brentwood for more #PartnerWork.  P1 on second landing of stairs, P2 on first and a race to the Top.  P2 passes P1 = 5 Burpees for P1…Flap Jack & RNR.  All hold at the Top for Wall Sits.

Back to the bottom and head back to StartEx for


Flutter Kix X 3 IC

Time Called for Lightning.

NM: YHC loves some running even though it isn’t exactly my strong suit.  All Pax benefit from others Pushing them, YHC included.  Nice to meet Tinder and Canary albeit briefly.  Sorry to cut it short but YHC has begun to err on the side of Caution in my Older Years.


El Maestro, Spicoli, Umbrella’s clients family prayers needed.

413 last day tomorrow

July 4th pig roast and fund raiser for Team Job on Smartt in The Shire…hit up slack for RSVPing

Can Ruck on 21 July

Warpath on 21 July

Grow Ruck in Memphis weekend of 21 Sept




Thr Four Corners of Brentwood

PAX: Umbrella, Vegemite, Big Bang, Cathy, Razor DBA Venus, Tinder, Olan Mills, Proton (F3 Knoxville), Canary


10 got better, or at least sweated like it at the Racetrack this morning.  It went like this:

Capri lap around the parking lot and back for


SSH x 15

GM x 10

Willie Mays Hayes x 10

Cotton Pickers x 10

LBAC forward x 10

LBAC reverse x 10

OH Presses x 10

Big baby arm circles forward x 10

Big baby arm circles reverse x 10


Mosey across Maryland Way to the corner for an explanation of today’s workout. YHC took a gander at Google Maps yesterday to formulate the Four Corners of Brentwood Escalator:

1st Corner: 10 squats and mosey up sidewalk to OHB for

2nd Corner: 10 squats and 20 merkins.  Mosey just below OHB past O’Charleys to Walgreens at corner of OHB and Franklin Road for

3rd Corner: 10 squats, 20 merkins, 30 lunges (15 each leg). Mosey down Franklin Road to LBMC/Hill Center at Maryland Way for

4th Corner: 10 squats, 20 merkins, 30 lunges and 40 OH claps. Mosey back to 1st Corner

Since we’ve reached the top of the escalator, we’ve got to get back down. 1st corner 10 squats, 20 merkins, 30 lunges, 40 OH claps and mosey on same route as before. Repeato each corner subtracting one exercise each time ie., 2nd Corner was 10 squats, 20 merkins, 30 lunges.

All corners completed and back to the parking lot for some


Flutter kicks x 20

Remain on 6 and hamstring stretch each leg 25 seconds x 2. Finish with 25 second stretch in middle.


Moleskin: 3rd F Opportunity at Crievewood Baptist this Saturday about 4 to benefit the Oasis Center. See Slack for details and AO Q is Dupree.

Great work this morning.  I had never run that route and wasn’t certain we were going to finish, but made it with 3m to go.  Each lap is about 1.8 miles, so put yourselves down for approx. 3.6 miles with some decent elevation change and some exercises mixed in.  Great to have Proton join us from F3 Knoxville.  Come back any time!



The Racetrack Summer tribute

Summer Tribute

6.13.18 -The racetrack – conditions 73 degrees and clear.

PAX of 8: Olan Mills, Big Bang, Ebola, Twinkle, Canary, Blackwiddow, Tinder (FNG via Offshore & Canary) and Offshore (QIC).

The PAX took a quick mosey up the hill to the parking garage for some warm ups after the disclaimer is given. SSHx10, goodmornings x10, willie mays x10, baby arm circles both ways x 10, 10 merkins, squats x10 all in cadence.

The PAX then paid tribute to the Summer through a convergence of cardio and strength highlighting the 6 story parking garage as a venue. Each set began by running six flights and checking out of stairwell with 5 burpies to then run the parking deck and down the adjacent stairwell and back. To then enter the stairwell each PAX completed an exercise to then enter back into the stairwell and dog days of summer.

S – squats x 25

U- carolina dry docs x 20

M – merkins x 20

M – diamond merkins x 20

E – lunges x 20 (each leg)

R – sprints 75 yards x 4

A quick mosey back to the race track provided the PAX the opportunity to get 2 sets of 10 pull ups before heading back to the parking lot to finish with some Mary.

Mary – AIC flutter kicks x 30, alabama prom dates x 10, alternating shoulder taps x 10 each arm, low plan for 30 seconds, 10 merkins, and American Hammers x 30.

Dday + 74 years

06/06/2018- The RaceTrack- Conditions were perfect

PAX: Black Widow, Offshore, BigBang, Yardsale, Cinderella, Dr. Smart, Numbtucks, Olan Mills, Boothill (F3 Memphis), Twinkle (FNG), Funyuns (QIC)

11 PAX started the day off right at The RaceTrack. YHC decided to pay tribute the brave soldiers of the allied forces who stormed the beaches of Normandy on this day 74 years ago. We did partner work because not one soldier made it out alive without help from his brothers. Our rep counts were variations of 6, 30, 60, 300 because the amphibious invasion kicked off at 6:30 AM

Overlord (code name of operation): Mosey around the track for 972 meters (0.6 mi) and circle up in the grass for COP: 30 SSHs IC, 15 GMsIC, 15 WMHsIC, 10 tempo merkins, 15 BKsIC. YHC’s original plan was to mosey for 1944 m (1.2 mi), but had to audible for time reasons. Audible: 6 burpees every 30 seconds for 3 minutes (6 rounds)

 Airborne Drop: 60 pullups (split between partners), then 300 m run together. While doing pull-ups, resting partner held hands in the air (hallelujah style). Also ran hallelujah style. Plank for 6.

Omaha Beach: Partner/Buddy drag across grass (60 m) and back, 300 m hallelujah run together

Utah Beach: 60 merkins (split, rest in high plank), 300 m hallelujah run together

Gold Beach: 60 squat jumps (split, rest in squat hold), 300 m hallelujah run

Sword Beach: 60 thrusters (split, rest high plank), 300 m hallelujah run

Juno Beach: 60 burpees (split), hallelujah run back to parking lot for Mary

Mary: 30 WW11s IC, 30 FKs IC, 30 American Hammers IC


Bullhorn: Welcome FNG Twinkle! Great to have Boothill from F3Memphis as well. Great work by all the PAX. Good MC and encouragement by all. Continue to pray for all the PAX and others.

NM: It was a honor to lead on this day and try to pay a small tribute to the soldiers who stormed those beaches. Unfortunately, most of the WW11 veterans have either passed away or close to passing away. I encourage you to spend some time with these men if you happen to know a WW11 veteran. If you don’t personally know one, then read a book or listen to a podcast about the sacrifice that these men and their families made for each other and the freedom that we enjoy today. At least watch Band of Brothers and The Pacific.

Alex Kershaw wrote in the forward of Omaha Beach and Beyond by Sgt. Bob Slaughter, ” I don’t care if this sounds shamelessly sentimental. It is the truth: Bob Slaughter and his kind walk like giants among us today. They are not long for this world. So while they are still here to shake our hands, we should read what they write and listen to what they say. They were there. They can tell us what it was like to fight during America’s finest hour- June 6, 1944. They can tell us that only for the greatest of causes should any young American lay down his life.”

“Think not only upon their passing. Remember the glory of their spirit.”





The Racetrack 18 APR 2018-Gen Z

PAX: Barely Legal (Q), Off Shore, Numbtux, Umbrella, Olan Mills, Yardsale, Black Widow, Too Tall, Headstud, Dr. Smartt, GreaseTrap, and an FNG hereby known as “Cash McMogulston”.

SnapChats were sent, Finstas were created, and crippling amounts of college debt were acquired in the name of getting a humanities degree and becoming a barista at today’s Generation Z led workout.

Short mosey to the parking garage, followed by a warm up consisting of SSH’s, WMH’s, good mornings, “scrots”, baby arm circles (forward and backward), and merkins (may or may not have lost count on these).

A circuit was run, with all 12 PAX running up the stairs to the roof of the parking garage, where a group exercise took place.  The group then ran back down the other side, after which another exercise took place.  This circuit was repeated until the following had been accomplished: 10 burpees, 20 jump squats, 30 WWI’s (miscounted yet again and was swiftly called out by GreaseTrap), 40 SSH’s, 50 shoulder taps, a 60 second low plank, and finally 70 double hip taps (whether this is an actual movement or a joke remains a mystery).

The group then headed to the Racetrack and split into 2 groups; Group 1 doing strict pull ups and Group 2 bear crawling across the field and “sprinting” back.  After completing the bear crawl, the groups switched. Then this was repeated, but with rows instead of pull ups.  Modification was indeed necessary on the bear crawls.

A quick Indian Run back to the parking lot left us with just enough time to be punished by GreaseTrap and his cruel Mary, including WWI’s, American Hammers, and a painful low plank.

Hopefully a good time was had by all.

Barely Legal out.

Racetrack Murph

PAX: Dr. Smart, Edible Arrangements, Old Hickory, Life Champ, Private Sandman, Umbrella, Venus, Black widow, Vegimite, Offshore

QIC: Offshore

10 PAX showed up for a balmy 62 degree morning just beating out the rain. The PAX began to think spring might actually be coming.

Disclaimer given and a quick 1 mile mosey to get the morning started.

WoR (all IC)


Baby arm circles X 10 both ways

Seal Claps X 10

Arm Presses X 10

Willy Mays Hays X 10

Good mornings X 10

Thang – PAX completed the Murph – 100 pullups, 200 push ups, 300 squats plus 2 mile run (1 mile warm up and 1 mile cool down).

Mary – WW1s X 20, American Hammers x 20


Simple but effective

PAX: Vegemite, Black widow, Umbrella, Cathy, Venus, Funyuns (QIC)

6 PAX got out in the 34* weather to start this beautiful spring day the right way.

Disclaimer was given at 5:30 before 4 PAX took a quick mosey towards the YMCA and circled back to the parking lot for Warmarama. Cathy and Venus joined the PAX at this point.

Warmarama: SSHx20IC, BACs(f&R)x10IC, Air pressesx10IC, Seal clapsX10IC, GMsx10IC, BKsx10IC, Tempo merkins x10, ASTsx10IC, Tempo merkins x10

The Thang:

Mosey to picnic tables for 40s – step ups and dips (30-10, 25-15, 20-20, 15-25, 10-30). Mosey around back loop to monkey bars for partner work.

P1 does 10 reps of called exercise while P2 rests, then flapjack. 5 rounds for each exercise (50 reps each): Burpees, mosey to NLP building for Jump Squats, mosey to picnic tables for Derkins, mosey to monkey bars for Pull-ups, mosey to NLP building for American Hammers (Laney Lou for rest).

Mosey back to parking lot. Same partners across from each other. Bear crawl to middle for 10 bro-merkins, crawl bear back. 10 WW1s. R&R. 10 squats. Wheel barrow across parking lot to curb, flap jack and wheel barrow back to other curb. 20 FKs IC. R&R wheel barrow.

Mosey to flag for 1 minute of Laney Lou


Bullhorn: Convergence at Battleground in Franklin on Friday 5:30 AM. Welcome party at 5:15. I encourage all of you to post as we show solidarity and support for Spicoli. Continue to pray for Spicoli and his family as he begins his second battle with cancer.