Passing the F3Nolensville ShovelFlag @ ThePound

Gloom: Perfect…for embracing the suck. Honestly, the bottom dropped out of the clouds when I got into my car and I was pleasantly shocked to see a large group of HIM circled up already (some trotting in from a Preparty)

Pre-Party: KermiT, MicDrop, Staples, Nimbus, Creeper and SexEd for a KermiT led 8’s of Dips, Derks, Irks and SSH on the minute for 10 minutes. Jeeves, Dan (Potluck FNG) and Tebow got in 1/2 of it.

15 PAX in Attendance:  Ragdoll (WHAT?!), Old Hickory, ShowMe, Tebow,  Kermit, Stats, Jeeves (RESPECT), Dan FNG Potluck (Jeeves’ FNG, way to go man!), SexEd, Staples, MicDrop (Wrapped up ICC!),  TVGuide, Creeper, 3D (QiC 1st 1/2) & Nimbus1500 (QiC 2nd 1/2)


The THANG.1 = 3D on Q

Partner work:

    • P1 Yurpees AMRAP, P2 BrokenWheel hop +3 Merkins to 2nd light and mosey back then flapjack
    • WheelBarrow to first light then flapjack back
    • Partnercarry to second light then flapjack
    • Partner Drag to second light then back

It’s kinda my thing…surprising I know… Bear crawl and Crawl-Bear the bridge

Various MoM exercises were performed by Pax/Teams finishing rounds and waiting for the 6 throughout the workout today.

We did: Flutter Kix, Plank&Waits, etc.

Medic generously supplied by SexEd pumped out a chosen playlist for my closing act as Nan-tan including AudioSlave, TobyMac, SwitchFoot, Greta van Fleet and Andy Mineo

The THANG.2= Nimbus on Q

  • BearSquare (x 5 of bearhops + Sit thrahs then 5 step BC forward, side , back, side) then animal MoT to first light and mosey back (rounds included: Canary crawl, Crabwalk, BearCrawl, DuckWalk and FrogHop)

CoT/Numbers/Names/Christening of FNG

“Potluck” aka Potholes, Dan, an Army Vet just moved to Nolensville 3 weeks ago and last week’s FNG Jeeves brought him out today! Way to go!


  • 3rdF (Faith) opportunity: We’re raising funds for Safe Families that will be our “buy in” to the FitTest on November 23rd. Safe Families is an amazing organization that finds homes for children as their families transition through some of the harder seasons of life. Living next to Nimbus, I’ve seen first hand the good that this organization does and the hope that it provides to children that would otherwise have none. Winner of FitTest gets 60% of all for their charity with 10% going to the other 4 regions. I’m going to be going HARD for this charity. Please join me in raising funds for this very worthy cause and lets go win this thing.
    • We already have a $1k donation from a generous benefactor that we’ll reveal later, but its up to all of us to grow this and earn as much as we can to bless the Middle Tennessee Region. Any raised funds can be sent to the @F3Nolensville Venmo account or can be handed over in another fashion to Numbtucks.
  • 2ndF (Fellowship) opportunity: I want to know when we’re having another game night! If you haven’t had the pleasure of sitting back and listening to Sparta call Numbtucks a cheater for 3 hours straight, I feel sorry for you.
  • 1stF (Fitness) opportunity: The Gauntlet is coming Saturday November 9th! Please help me promote this and let’s all plan to be in attendance, as we’ll play host to some out-of-towners! Start and end at Nolensville High School. About 5:30 to 8:30pm. This one will be totally different from our last Gauntlet. Whether that means something to you or not, doesn’t matter! Come out and get sharpened…
    • Iron Clad Challenge closed today & 9-11 (depends on if they actually would post their participation 🙂 )/14 hit the mark and achieved this accomplishment! Well-done!

I am really humbled and thankful for the HIM that have come and gone, as well as those of you still here (and even the newbies) of F3Nolensville. We have gone from 1 Tuesday AM a week at BW 4/24/18 to 6 days a week of 4 bootcamp AOs, 1 running and 1 Rucking AO. We have men who have stepped up and led in new an needed ways. I am excited for all those who could come out and show support and participate this morning, as well as all those who generously donated for the awesome Ruck Pack and weight/accessories for me. It was undeserved but very appreciated! I look forward to where Nimbus and all you HighImpactMen take this group to the next level and plan to be there MC’ing along there with you!

Soli Deo Gloria! (Look it up!)

3D, OUT!


31 OCTOBER 2019

TEMP: 55

PAX: Khakis, Big Stick, Money Shot, Cowboy (Respect), Black Widow, Faulkner, Black Lung, Bagger Vance (QIC)

Not sure I have worked out in more miserable conditions than this morning…it’s been colder, darker and snowing but the wind and rain and temp conspired against us this AM.

Super Quick Disclaimer at 0530:01 and a prodding to get Cowboy and Money Shot out of the whip.

Head down to the track for a quick lap around.  YHC’s shoes were wet all the way through at this point and while there is a drain around the track, it was coming down too fast and furious.

After one Lap,



SSH x 31
Squats x 13
Hillbilles x 13


Today’s Q was a variation of BLIMPS with a lap in between each letter and a reverse exercise of each letter…

Lap –
Burpees x 31
Lap –
Reverse Burpees x 31
Lap –
Lunge Walks x 31
Lap –
Reverse Lunge Walks x 4

0552 Insert Loud Siren indicating Lightning in the area, YHC audible’d to the lower stairs area on backside of school

Grab some wall

Inch worms x 31
Wall Sits x +/- 1 min
Imperial Walkers x 31
Wall Sits x +/- 1 min
Merkins x 31
Wall Sits x +/- 1 min
Mahktar N’ Diaye x 31
Wall Sits x +/- 1 min
Plank Jax x 31
Wall Sits x +/- 1 min
Peter Parkers w/1 Merkin x 31
Wall Sits x +/- 1 min
Split Squats x 31
Wall Sits x +/- 1 min
Squat Jumps x 31
Wall Sits x +/- 1 min


Flutter Kix x 31 IC


Wow, what a crappy day.  Glad to see more Weirdos out there in the Gloom this AM.  When YHC’s shoes were full of water at 0528, yall knew it was gonna be a gross day.

MC was at an all time low this AM but camaraderie was at an all time high.  Nice work in the Monsoon-like conditions.

First Friday Lunch relaunches tomorrow, look to Slack for more details.  CCR on Q

Prayers for safety with kids tonight.

Lift up Dilly Dilly’s extended family suffering from a tragic death.

Bad Boy going under the knife with a bum knee.  Keep in touch with him.



10/29/19: 1 Year Spiceaversary

Location: III Pillars

Conditions: Cool enough

QIC: Pumpkin Spice

PAX: Bareback, Bicentennial Man, Covenant Eyes, Crablegs, En Fuego, High Flyer, Hipster, Moneyshot, Princess Auroroa, Silver Medal, Toothless, Twin Peaks


Warmorama :

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The Main Event:

The PAX made their way to the basecamp of Mt. Covenant and excitedly listened to the instructions for their impending punishment. Being my 1-year F3 anniversary, this was a SPICE themed workout. The PAX would Bernie all the way up Mt. Covenant and perform a series of exercises at the top, do a core exercise while waiting for the six to finish their exercises, then run back down to the bottom and SSH for the six before the next round starts. The exercises at the top were:

  • Round 1: 10 Squat Jumps
  • Round 2: 10 SJs, 20 Plank Jacks
  • Round 3: 10 SJs, 20 PJs, 30 Incline Merkin Hammers
    • Incline Merkin Hammers were invented for this workout. This is a partner exercise, whereby Partner A is on their six with their knees bent at a 90 degree angle. They do a variation of American Hammers while Partner B does Incline Merkins using Partner A’s knees for hand placement
  • Round 4: 10 SJs, 20 PJs, 30 IMHs, 40 Clerkins
  • Round 5*: 10 SJs, 20 PJs, 30 IMHs, 40 Cs, 50 Extenders (Gas Pumps)
    • We were running out of time, so we elected to forego the trip down and up Mt. Covenant after Round 4 and simply added on the 50 Extenders to the end of Round 4

** After Round 3, we collectively paused for some Sottek Stretches, with each Sottek brother giving us a 10 count to stretch our right quad, left quad, then both quads

The PAX then hustled back to the Shovelflag to finish it out.


  • The PAX openly expressed their excitement when we immediately charted course for Mt. Covenant. They knew the joys that awaited them.
  • Princess Aurora miraculously found the PAX in the middle of Round 1 up Mt. Covenant — how he found us, we may never know.
  • By the third trip up Mt. Covenant, the quads were burning so hot that you could smell the smoke in the air.
  • During the inaugural use of the Incline Merkin Hammer, the PAX commented on the precarious nature of the position of the Merkin partner whilst performing their part of the exercise. Thankfully no one slipped and got to know their partner in a certain undesirable kind of way.
  • On our final trip down Mt. Covenant, Moneyshot affectionately referred to the tortuous implementation of Bernies today to be more of a Bernie Madoff kind evil. He’s not wrong.
  • Hipster got tripped up on a last minute AYG to the Shovelflag and it looks like he will be on the mend for a couple of weeks with some strained muscles. Be praying for him to have a swift recovery!
  • T-claps for En Fuego with the strong tailgate coffeteria game, per usual.


  • Continue to be praying for Bad Boy, who has suffered a meniscal tear and will be out for a bit. We can’t wait to have you back brother! And we look forward to some coffeteria sightings in the meantime.
  • It has been a tremendous blessing to join you HIM for the past year. T-claps to Crablegs for EHing me 1 year ago. Not only did I become more physically healthy in the past year, but I’ve grown in my self-discipline, ability to lead, and made many new friends in the process. Thank you guys for helping me grow in these and other ways this past year. It’s been a privilege to join you!

– Pumpkin Spice

Double Digits for “Down By 2” at Defiant

GLOOM:  we’re getting closer.  50deg with little wind, so relatively decent out.

Pre-Party: No Clue, but probably.

PAX: Creeper, Professor X (Respect), HushPuppy, Stats, TV Guide, Staples, 3rd Degree, Old Hickory, MicDrop, Jeeves, Typo+ (QIC)





Seal Jacks



Time for some Down by 2’s on the corner.

Start at one corner of the school.  Perform 20 exercises as prescribed.  Run to next corner and plank and wait for 6.  All in.  Do 18 exercises as prescribed….then 16, then 14.  Back to start.  Run a 1/4 mile around the school.  Back to start.  Continue doing exercises on each corner, doing 2 less each time, waiting on the six.  On the “4” and “2”, do OYO then finish running around school and finish at start.

Mosey to parking lot.



11 strong for some strong work.

*Gaunlet is coming.  Get your mind right ahead of time.

*MicDrop: Continued prayers for Allison as Methotrexate(sp?) is only sometimes working.

*Continued prayers for SoccerMom in Uganda.


Q closed it out with the immortal words of the great Theologian, Dolly Parton.  You are a rainbow.  But to be a rainbow, you have to have sunshine, joy, and pain.  All 3 will come at times in your life.  Don’t be shocked when pain happens.  In any and all circumstances, whether joy or pain, run to God’s feet.  He loves you.



Constant Cardio!!

Gloom Factor: Dark and mysterious… (:-o)

Pre-Party PAX: Kermit, 3rdDegree, Creeper, Staples, MicDrop

Pre-Party Workout: 5 burpees + 5 Pull-ups, on the Minute (10x sets)

Main Event…WHOOOOOOOOOOO (just for you Creeper, 😉

PAX: 14 Strong…Tebow, 3rdDegree, Typo+, GlennGary, SexEd, ProfessorX, Stats, Creeper, Nimbus, CheeseWhiz (aka Bromage), Kermit, Staples, HotnReady, MicDrop

Disclaimer and Warmup

SSH x 15 // LBAC Forward x15 // LBAC Backwards x15 // Good Mornings x5 // Willie Mays Hays x5

THANG…Que the Medic and Halloween mix!!

In between each group of exercises PAX had a mosey down & politician back//plank and wait…..

10 Burpees // 20 Merkins // 30 Apolo Ohno’s // 40 Imperial Walkers // 50 WWIIs // 60 Plank Jacks // 70 Squats // 80 Butt Kickers // 90 second Plank hold // 100 Jumping Jacks

MOSEY to PressBox … (Speed bump) 10 Burpees

MOSEY to Mill Creek Brewery Parking Lot…Line up, 1x BearCrawl // 20 merkins // 1x High Knees

MOSEY to Bridge … BearCrawl to parking lot // Lunge Walk to Ball fields // Speed Bump…20 Flutter Kicks….

MOSEY to PressBox … 10 Derkins // 10 Inclined Merkins

MOSEY to Parking Lot .. 40 Freddy Mercury’s


Prayer Requests: LMP’s Wife // Praises: MicDrop’s son accepted Christ // Announcements: Gauntlet — November 9th // FitTest — November 23rd // 2ndF opportunity today with MicDrop downtown…message for details

POST-Party by 3rdDegree: Attendees…MicDrop, 3rdDegree, Nimbus, HotnReady and Creeper

Workout: Dwarf Kick Left, Merkin, Dwarf kick Right, Merkin (X10)

Coffeteria: Provided by Tebow…. it was a lively discussion which included, but not limited to, facts (loose facts) on theology, Presbyterian vs. Pescatarian, medical exam descriptions, song lyrics, Cassette Tape Albums, and many more wonderful, mind opening, deep conversations…

Thanks for letting me lead fellas.  Always a pleasure.

In Christ, MicDrop

Jack Webb mutation

Not A Sport, Black Widow, Penny Loafers, Tiny Dancer, Boone’s Farm, Leatherneck, yours Qly Tampa Libra.

SSH, WMH, Good Mornings, Imperial Walkers, Inch Worms

Mosey with an assortment of coupons (cinderblock, kettlebell, ruck, bumper plate) to the football field. YHC followed Leatherneck the hard way over the fence while the rest of the PAX simply walked through the open gate. All PAX tested their gut and squeezed through the next fence which was actually closed and locked.

Exercise 1: YHC created a variation of the Jack Webb (1:4) as follows: 1 merkin-jack, 4 air press, 1 Lt Dan. 2 merkin-jacks, 8 air presses. 1 Lt. Dan…up to a 10 count on the merkin-jack. The air got pretty heavy starting around 20 reps.

Exercise 2: Partner up on the track.

P1: Run a loop
P2: Squat hold with coupon

Loop / Coupon overhead hold. Swap.
Loop / American Hammer with coupon. Swap.
Loop / Chest press (standing 4-count: press out, in, press incline, back in). Swap.

Exercise 3. Incline Jack Webb (1:4) on a set of bleachers.

Mosey back for a quick MARY: Captain Thor x 15 oyo.

Oprah approved book club this Friday. Tampa family movie night this Sat, invite to follow. Prayers for Dilly’s wife’s uncle. Penny Loafers bride is Cancer free Praise the Lord!

Purple Cow is a fantastic AO with an even better collection of PAX. Humbled to fight along side you all in this battle and grateful for the opportunity to lead this morning.




Gauntlet Schmauntlet

October 27, 2019 — The Forge , Nolensville, TN

Gauntlet Schmauntlet. 

Gautlet is on the horizon and dang I’ve noticed my endurance dropping since getting busy with other things and letting my guard down –missing some workouts and a whole lotta running. Soooo, let remedy some of that and get ready for Gauntlet at the same time.

PAX in attendance:  3rd deg, (Q) Little Miss Piggy, Huggie, Typo +, Stats, Glen Gary, Sparta, Numbtucks, Tebow, Staples, Kermit  (11 PAX)

Conditions — started off with a few drops of rain but quit…a teeny bit wet but great temps

Pre-Party:   Numbtucks, Third Deg, and Staples met at 5:15 for some rucking good, yet admittedly less planned, times


Warm-up/Disclaimer:   Circle up —  stretch something you want OYO, Toy Soldiers OYO,  Michael Phelps OYO, BAC IC each way

Gauntlet requires some endurance, and longer distances running than some of the group may be accustomed to, so we’ll start this off right…

Thang 1:                 2 mile run 

Kermit wanted to swing by the front of the school entrance where they were prepping for the Nolensville 10 miler, cause he wanted to creep on some man that he likes up there, but lucky for that guy he wasn’t there when we went by.  Mumble chatter started off nicely, though, on the run, as we headed back to the football field where the second mile was completed on the track. This allowed us to incorporate an interval-esque type training, where PAX where intstructed to push their speed on the straights and then recover a little slower on the curves. The first PAX finished were to go back to those who were trailing and help get them to the finish line.

Mini-Thang 2:                Tractor Tires   

3 tires, 3 groups — flip them from goal line to the 50 yd line, taking turns but quickly

Thang 3:               Four Corners

Four groups go to four corners of the football field.  Each group selected an exercise for that corner location– we had burpees, WWI, starfish, and iron mikes.  Do 20 reps and then mosey to the next corner. However, the MOT is via bleachers on both of the sides of the field (run up and down at each aisle), and to get from one side of the field to the other, PAX did bear crawl and crawl bear on the first lap, then crab walk and bounding for the second lap.
2 laps around

Mini-Thang 4:            Tractor Tires 

We gotta put em back where we found em.  3 groups again and flip them all the way back

Mosey:  back to the center of the field and circle up!

CoT/Numbers/Names !
Kermit – praise he sold the Blue Monster and he’s in his new home; pray for adjusting and moving into the home
– Soccer Mom still needs prayer coverage and support
-Keep praying for Typo +’s acquaintance whose child just diagnosed with leukemia (ALL)
-Numbtucks is working with a couple getting a divorce and needs prayer support for it and for the couple
– Praise by 3rd Deg for intuition on a case with a young child that could have been fatal
– LMPs wife did have an ultrasound and found a swollen lymph node at the collarbone area on same side as her prior breast cancer so will be having it biopsied next week — pray for peace and that it is not a reoccurrence


-NEW NANTAN coming soon!  Big thanks to 3rd Deg for all of his amazing leadership since starting all these shenanigans in Nolensville !
– Gauntlet coming up in a few weeks
– Don’t forget about the Fit Test challenge on 11-23-19

Coffeeteria brought to you by YHC and Tebow.   great Cauffy-tawk again brothers !   


—Little Miss Piggy (wooo pig sooie!)

The Citadel – 10/26/19 A Sloppy, Swampy, Slosh

3 HIM came out in a warm drizzle to get after it this morning in the puddles and mud of The Citadel.

PAX: Reveille (QIC), Laff Track, and the newest Lebanon FNG – the Jedi MacGyver (J-Mac)
Shovel flag meet up and disclaimer with a very short mosey to the shed for WOR.

• X30 SSH
• x15 Baby Arm Circles front
• x15 Baby Arm Circles back
• x10 Willie Mays Hays
• x10 Slow/low Squats
• x10 Merkins

Started off with a mosey to various benches around the track for DIDs.
• X20 Dips
• x15 Incline Merkins
• x10 Decline Merkins
Total of 3 benchmarks. Then we reversed it, but with the following:
• X20 Lunges
• x15 Air Squats
• x10 Bulgarian Splits

After that, a short mosey to the parking lot for a circuit. 2 minutes at each station.
• Station 1 – LBCs
• Station 2 – Jump Squats
• Station 3 – Merkins
• Station 4 – Burpees

Short break with an Indian Run across the entirety of the parking lot, then back for another round of the circuit.

Closed out with a round of Mary
• X20 Flutter Kicks
• X10 Big Boy Situps
• X10 Freddie Mercuries
• X10 Hello Dollys
• X10 Alabama Prom Dates
• These were negated by Laff Track and instead turned into a solid minute of planking to close out. (careful what you ask for)

Mosey back to the shovel flags for COT.

Welcome to our FNG now named J-Mac.
2 for coffeeteria at Split Bean after wrapup.
It was an honor to lead you all!


From 30K Feet – Balls and Belly

The Gloom – Low 40s w/Moisture on the Ground

PreParty – Staples & Creeper

PAX: Staples, Creeper, Professor X, ShowMe, GlenGarry, Nimus1500, Stats, Secret (4 year break, but not FNG), Huggy, Old Hickory, CheeseWhiz & Who’d I miss?

Scattered Warm/Disclaimer – Showme lap, stretch something on your own, 20x SSH & low and slow merkins – Medic was so loud, nobody would’ve known what I was saying i

Thang 1:

THE BALL SACK – Fill in edition

  • Ball Handler – Staples
    • Reverse Lunge Walk – 26 Jump Squats
  • Ball Handler – GlenGarry
    • Crab Walks – 16 Iron Mikes
  • Ball Handler – Stats
    • Revers Lunge Walk – 26 WWI’s
  • Ball Handler – Professor X
    • Bear Crawl – 20 Something SSH
  • Ball Handler – Old Hickory
    • Bear Crawl – Some amount of something
  • Ball Handler – Secret
    • Bear Crawl – 11 Burpees (Almost had 30, Q voided the pull as a duplicate)

There may have been more, but the ball handlers all looked the same in the dark.

Mosey to the field house

Thang 2:

PARTNER UP: Wheel-Barrows (Barrels for 3rdDegree) up the stairs – Bear Crawl down the hill and switch – 6 mins

Crawl Bear up the Steps – Bear Crawl Down the Hill – 5/6 mins

Thang 3:

For the Planned Section of Today’s Workout, a New Ab Circuit.

1 Minute of Each Exercise, with 10 Second Breaks Between

  • Switches
  • High Plank
  • Floating Starfish
  • Push Planks
  • Reverse Crunches
  • Dwarf Kickers
  • Standing Oblique Crunches (30 secs per side)
  • Wine Mixer
  • WWI
  • Beast Planks
  • Side Crunches (30 secs per side)

Thang 4:

With just enough time left, we got in an Indian Run around the track back to the parking lot so we could listen to the latest edition to my playlist, “Old Man Jones”.  It was thoroughly enjoyed…

Stats peeled out to find our modifying newcomer and made it back just in time to count of. (Way to go Stats!)

PostParty by Huggy – 24 Merkins & 24 Jump Squats

COT – Talked about C4.  Confidence in anything is a process, whether at F3, work, home or anything.  To gain Confidence in something, you need to have the Courage to start, Consistency to build Competence and that will lead you in to Confidence. (ShowMe was feelin’ it through this brief word and it fired me up)


·      The mumble chatter is greatly impacted when 3rdDegree and Numbtucks aren’t present, but we had some moments.

·      I let a few pop songs slip into the mix and it almost derailed the whole workout, it won’t happen again!

·      3rdDegree has us well conditioned for Bear Crawl bridge, everyone slowed almost to a stop and looked back as we passed the bridge on the Indian run back to the parking lot.  If only we had time…

Stay in the Flow

PAX: Money Shot, Cowboy, Red Skull, Bagger Vance, Big Stick, Yard Sale, Frugal MacDoogal, Toga (QIC)

Eight strong got after it this morning with some fun and exciting new kettlebell  flow exercises.  Here’s how it went down.

Mosey to gym to collect kb’s.  Form-up at the base of the auditorium steps for the following:

Modified Dora: Partner up for P1 to execute the following while P2 executes alternating waiter’s carry and farmer’s carry of kb.

  • 50 merkin rows
  • 100 squats
  • 150 weighted situps
  • 200 kb swings

Circle up for kb flows with repeat x2=

  • kb dead lift to drop squat x10
  • kb curl to halo x10
  • kb clean to twisting press x10
  • kb bridge press and over x10

Mosey back to the lot for some quick Mary then COT with Bag of Ants taking us out.

Announcements: See rucking and CH channels for info on St Jude ruck training.

Thanks to everyone for entertaining the new exercise!

Stay Classy,