Welcome to The Forge!

Nolensville broke in their new AO, The Forge, with a workout focused on strength, endurance, and coordination. Iron sharpens iron!

PAX in Attendance: Barney Fievel (Q), Nimbus 2000, 3rd Degree, Numbtucks, Aunt Bea


  • 30 seconds of Good Mornings
  • 20 SSH
  • 10 Imperial Walkers
  • 1 Al Gore
  • 10 LBAC (forward and reverse)

Thang 1: Mini Cooper with 20 pound coupons

  • 6 Burpees, 6 Merkins, 6 Deep Squats, one lap around track
  • Rinse and repeat decreasing one rep each time
  • Total of 1.5 miles and 21 reps of each exercise

Thang 2: Stadium Runs with Assorted Exercises

Run up, along the backside and down the bleachers doing an exercise in-between with your coupon.


  • 20 side-to-side lunges (use coupon as your center point)
  • 20 bicep curls (with coupon)
  • 10 windshield wipers (on your six, coupon held over you, feet touch from right to coupon to left to coupon)
  • 20 overhead tricep curls (coupon overhead and behind back)
  • 15 derkins (close grip hands on coupon)
  • 10 pull-up rows (coupon in lap)
  • 10 burpees (with coupon)


  • Flutter Kicks
  • WW1s
  • Alabama Prom Dates
  • Megan Berry’s
  • J-Lo’s


Hebrews 12: 1-3

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

Bomber 6/29/18

A baker’s dozen got up and got better.

PAX: Trapper Keeper, Reveille, Hambone, Crablegs, Barthelona, EnFuego, The Baptist, Crawlspace, Porcelain, Pop-A-Lock, Princess Aurora, T-Cell

QIC: Hi-Viz

CONDITIONS: Pretty darn perfect.


Slow-N-Low Squats X 20 IC
Air Presses X 15 IC
Reverse LBAC X 15 IC
Good Mornings X 10 IC

Mosey to the driving range for Bear Crawl and Lieutenant Dans, switching at each post along the way. Plank and wait for the six.

Mosey to the stop sign and partner-up for DORA. One person runs down the hill and back up (with a three-Burpee speedbump), while their partner makes progress toward the team goal of:
-100 Hydraulic Squats (Dropped the Hydraulic part for time/knee sake)
-200 Merkins
-300 Plank Jacks

Mosey to the parking lot wall for some newly-dubbed ‘Durkin Docks.’ Complete a Durkin, walk your hands back to a pike position and complete a Carolina Dry Dock. Walk hands back and start over. One minute was enough.

BoxCutters X 10 IC / Reverse X 10 IC
Flutters X 15 IC
High Plank


-Sign-up for TN Can Ruck. 7/21. Hit up Slack or PA for details. (The patch looks killer, BTW.)
-4th of July convergence at Titan. Two-hour Co-Q. Should be a barn-burner.
-Speaking of the 4th, if you’re looking for afternoon family fun with a great purpose, check out Slack for details on the event to support St. Jude and Team #JobLikeTheBibleName.
-Hambone on deck at Stonewall in the AM.
-First Friday lunch next week.

Great work, men. SYITG.

Don’t Stop Til You Beat It with a Bad Jam that makes you wanna Scream

Murfreesboro, Bragg’s Isle, 06/28/2018

Michael Jackson died 9 years ago this past Monday, June 25 (R.I.Pee-hee). AND his dad died just yesterday. YHC has been waiting months to craft yet another musically-motivated creative workout that burns through the King of Pop’s career with his highest-energy hits. This Is It.

QIC: Aristotle, with a single white glove on his left hand

PAX: Iditarod, Aristotle, Ace & Jack (fartsack for King), Noble Virus, Grohl, and special guest The Count from Chattanooga


YHC overcame technical difficulties with the Bluetooth speaker while Noble Virus did a simple lap around the MMC parking lot and led PAX through Good Mornings x10 and Imperial Walkers x15.

(As we shall see, five minutes of fiddling with the Bluetooth was totally worth the next 40.)


Don’t Stop Til You Get Enough” (DSTYGE) = With the speaker operational, YHC cut WOR short and quickly queued up DSTYGE as our cardio/mosey theme song and we began a brisk mosey to Bragg’s Isle. Halfway there, we switched to backwards Politician stride (today, it’s the Moonwalk).

Beat It” = Leg workout. As a group, nothing but Lt. Dan’s (squat + bi-weekly lunges) from the weird metal statue all the way to the gazebo. Sprint AYG from the gazebo back to the statue. Squats x25 OYO for good measure. Before the cops catch us for tresspassing, we Beat It.

Mosey to the playground with DSTYGE providing us with a groove. The song lasts for the entire trip there.

Bad” = Back workout. Partner up PAX. One partner does bench dips on the picnic tables, one partner does Pullups (or Negatives, or Inverted Rows) x10 on the monkey bars. Switch. Repeat until the end of the song. Who’s Bad?

YHC intended to mosey PAX to the basketball court to properly stage the next number, but for the first time ever in the history of Bragg’s Isle F3 we were caught by the train. Incline Merkins x20 while we waited, to no avail. So we utilized the soft playground floor instead.

Jam” = the centerpiece and original inspiration for this workout, many months ago. Each synth horn blast in the song, every 8 beats or approx every 5 seconds, is your cue to do an 8-count Bodybuilder (slowed-up burpee with Merkin and split jack). There are 66 horn blasts in “Jam” and no PAX did them all but we tried to keep up. Extra credit: after Heavy D’s second rap interjection, the horn blasts come at you every 4 beats, 7 total. Do burpees there, and stop for the pause where MJ kicks the basketball behind his back into the hoop nothing but net. (Y’all remember.) It ain’t too hard for me to Jam.

With the train long gone, DSTYGE for a gentle mosey back to MMC parking lot.

Scream” = Circle of MARY. Each PAX picks their ab poison while Michael and Janet belt out to remind us the pain makes us wanna Scream:

  • Iditarod – Flutter kicks x20 IC
  • Grohl – American Hammers x10 bi-weekly OYO
  • Ace – Leg lifts x15 OYO
  • Noble Virus – Rosalitas x 15 OYO (in honor of CDL)
  • The Count – Boxcutters x15 IC
  • Jack – American Hammers x15 bi-weekly OYO
  • Aristotle – LBC’s for the last minute of the song

Michael Jackson was awesome, Jesus is better (not sure where I was going with that but it works). Prayer.

Make that change.

Poor Planning but Fun Times

  1. Nice sticky warm morning

PAX: 21 Pax: Nightcrawler, Sinestro, Kilmonger, Princess Aurora, Cowboy, Casual Friday, Blacklung, Donuts, Porcelain, Hambone, Bagger Vance, Brother-at-Law, Toga, Hot N Ready, Red Skull, Skid Mark, Pop-a-Lock, Dilly Dilly, Dr SmartT, Big Stick, and myself.

5:30 kickoff

Disclaimer given en route with a light mosey to some soft, padded, dewy grass.

Windmill x10, Good Morning x10, Imperial Walker x10, Willy Mays Hayes x10, LBAC x 10 each way, Merkins x10

Get After It:

Indian Run around the main building. PAX do 5 Merkins prior to beating feet to the front. Then stopped at the Ball Field for some Front, Back Go’s (Merkins, Flutter Kicks, Sprints on command), Tunnel of Love (low crawl under PAX), and Crowd Surfing. It was at this point Q realized he did not pace his exercises well enough and had 15 minutes to fill. Resorted to Plan B and pulled out the playing cards. Diamonds – Squats, Spades – Hillbilly Walkers, Hearts – Crab Legs, Clubs – Merkins, Ace – x35 dealer’s choice. Due to consistent shuffling of the deck, many many Merkins were performed.


413 last day. Wolverine and (Kingpin? Snoopy?) are already hard at work. Our remaining Marvel heroes begin work soon. Our pride, encouragement, and prayers will follow them. AO will be closed for a month. See Q signup sheet for future dates.

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

TN Can Ruck on 21 July

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




June 27 Titan: The Heavens Opened for Crawfish’s Final Post

PAX: PA; T Cell; Right Said Fred; Rev; Crotch Rocket (Charlotte and Expansion Man); CCR; Dupree; Vegemite; Hi Viz; Trapper Keeper; Porcelain; Crawfish; Keep the Change (Ya Filthy Animal) (FNG); Hambone; Brother at Law (Q)

15 scoffed at the conditions and made their way to the Parthenon for a cardio-heavy Titan.  YHC was very pleased to see Crawfish one last time; I thought he was gone!  Let’s go.

Mosey around the path with a quick 10 burpee speed bump.  Loop our way to the back of the Parthenon where the ducks play for…


SSH x40 (HBD CCR, ya old gray beard)

GM x10

WMH x10

LBAC w/ lunge x10

RLBAC w/ lunge x10

Seal claps x10

Overhead press x10

Hopkicks x10

Mosey over to backside of Parthenon for some SEVENS.  Imperial squatters at the bottom (squat with an imperial walker at the top counts as 1), with Mike Tyson Merkins (aka Punch Out! Merkins) at the top.  Plank and wait for the six.

Bear crawl the length of the Parthenon to the bottom of the big hill.  More SEVENS!  Carolina Dry Docks at the bottom with jump squats at the very top.  Two burpees at each concrete path or road on the way up.  A set of skaters at each concrete path or road on the way down.  The final stretch of the hill was horrible.

It really opened up at this point.  Felt like Andy Dufresne emerging from the sewage pipe.  Then…WHAT’S THAT!?!  Lightning, quite close (potentially).  Everybody get in under the  Parthenon, plank and wait for the six.  Crawl bear the length of the Parthenon.  Plank and wait. Slowsey back up front for….


FKs x20; Shouldertaps x20; GMs x10

Great to lead this morning.  Thunder and lightning woke me up repeatedly in the night, so I wasn’t optimistic about turnout, much less it even happening, so 15 was quite impressive.

Everybody said final goodbyes to Crawfish, who will be missed.  But lots of mumblechatter at the end about visits and vacations to Charleston.

Crotch Rocket explained current Expansion efforts and sought input.  Detroit is final launch for first half of 2018.  So if you’re in Detroit this summer…

TN CAN Ruck July 21.  Counts as 1) a post; 2) a CSAUP; 3) a 2nd F; 4) a 3rd F; 5) a papal dispensation from all prior sins; and 6) a submission for the Nobel Price in Physics.

July 4 Convergence at Titan.  5:30-7:30.  Only counts as a post.

You guys are awesome.

Smokeboots – 6/27/18

9 HIM posted for a surprisingly dry mosey through the shire. I had my doubts at 12:30am whether smokeboots would even happen.

PAX: Floppy Disk, Donuts, AFib, Big Stick, Edible Arrangements, Black Lung, Skid Mark, Frugal McDougal, Ludwig

75 degrees and muggy as we departed under cloudy skies. About a 7:45 opening mile before Floppy decided to kick it into gear. EA hung with Floppy for a long time, eventually referring to himself as the sacrificial lamb.

Post-run chatter was cut short due to thunder and lightning, and several PAX followed Frugal home to help him move a piano…..apparently he couldn’t enlist adequate help after Sir E yesterday.

June 26 – Sir E – Honoring Zachary Tellier

Dilly Dilly, Spiderbite, Pope, Vegemite, CAPSLOCK, D’mish, Too Tall, Frugal McDougal, Big Stick, Yard Sale, Frogger, Edible, Bagger Vance, A-Fib, Skidmark, Umbrella, CCR, Floppy Disk, PSL, Razor

QIC: Umbrella

PAX moseyed to top of hill for:
SSH x 20
Good Morning x 10
WMH x 10
BAC Forward x 10
Shoulder Press x 10
BAC Reverse x 10
Tempo Merkins x 10
Slow & Low Squats x 10

10 Burpees
Run loop

10 Burpees
25 Merkins
Run loop

10 Burpees
25 Merkins
50 Lunges
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
Run Loop

10 Burpees
25 Merkins
50 Lunges
100 LBC’s
150 Squats
Run Loop

If finished before the rest of PAX, help those that are struggling finish their last segment.

20 – AL Prom Dates
25 – Flutter Kicks
15 – Makhtar N’Diaye
1 minute Lanny Lou

Today we honored Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Thank you for the opportunity to lead you men this morning.

God Bless,


Duck that – Broken Wheel 6/26/18

PAX: Numbtucks, Rag Doll, Barney Fievel, 3rd Degree, Show Me, Soccer Mom, Creeper, Netflix, Sterno, Nimbus, Cheese Whiz, MRSA, Hush Puppy, Blood Clot, Tebow

QIC: Tebow

Warm Up

Jog lap
BACs x 10 (both ways)
Huggers x 5
Good Mornings x 10
Willie Mays Hayes x 10
Squats x 10
Merkins x 10


-Mosey to baseball fields-
With partner,
Alternating lunges x 20 / wall walks (~5 mins)

-Mosey to soccer fields-
From goal to goal,
Duck walk down w/ 10 merkin rest penalty
Bear crawl back w/ 15 squat rest penalty
American hammers x 20
WWIs x 20

With partner,
Run down to goal and back / mountain climbers (~3 mins)
Run down to goal and back / spider climbers (~3 mins)

Circle up,
Squat clock
(in a squat stance, side shuffle around the circle for a given distance and direction)


Crunchy frogs x 15
JLo’s x 15
WWI w/ twist courtesy of 3rdD
American Hammers x 20

Be praying for Soccer Mom and his family as they prepare to move to Africa to spread the gospel.

This Thursday morning, 5:30a, Show Me needs help setting up a tent at Revive Church in Nolensville (check slack for more info on when people will be showing up). Coffee and donuts will be provided. Lets get out there and make quick work of that tent. Bout to go all Broken Wheel on that tent. (Unfortunately, I won’t be able to make it; y’all should go, though).

2ndF tonight at Nolen’s Place. 3rd Degree will be there at 8p! Come hang. (I won’t be able to make this either; y’all should go, though)

New AO to be named at Nolensville High School on Saturday morning.

Great work guys. See y’all next time




Fab Five Freddy’s F3 Favorites

Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree


22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.

Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:

  • SSH x20 IC
  • Hop Kicks x20 IC
  • Slow and Low Squats x10 IC
  • Slow and Low Merkins x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

Today’s workout featured some 80’s Hip Hop classics:

Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.

L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?

Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.

Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.

Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.

Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)

Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.

Rinse and repeat if needed for the entirety of the song.

Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.

Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now

Playground partner work to the tune of a couple of classics.

Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.

Rob Base & DJ EZ Rock – It Takes Two

  • Flutter Kicks x20 IC
  • Good Mornings x10 IC
  • Willie Mays Hayes x16 IC

4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.

Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.