For Coolio

Time under tension, 6s, Coolio

Press X
Carry X

Temp : 50
Gloom : Moderate

PAX: Chef Boyardee, Tealfin, Chip N’ Dale, Beaker, Dry Rub, Neo, Iron Head, Chatterbox, Big Bayou, Arm Bar, World Tour, T Sizzle, Shocker, Skeet, Black Widow, Hambone, TOGA, Blue Mule, Decaf, Det Pikachu, BNB, Red Skull, YnR, Bagger Vance


Circle Up, Disclaimer 0530

SSH (couple of restarts) X 13 IC
Spider Man Stretch
SGL leg bridges R/L
Bird dogs R/L
Black Widow Reach Backs R/L

Mosey to parking lot 326 for quick explainer and partner up 1:1 413:F3


I –
To the Row Bars
Gr1 on Bars 6s Up, Down, Hold x 6IC
Gr2 Wall work – Johnny Bench, Supermans F/R
Flap Jack

II –
Partner IP run to old bball court

Bball Court II
GR1 Drop Squats
GR2 Suicides
Flap Jack

Mary –
Various plank movements


NMM: working on the theme of time under tension … fewer reps more focus on form and static holds. With the recent passing of Coolio, we listened to Gangstas Paradise. Partners asked to focus on keeping together and holding each other accountable to form.

TOGA up next week. Be sure to join us for Tortoise n Hare on Tuesday’s. 3 mile loop around campus.



Bomber – 09.16.22 – “16th September”

16 (on the 16th!) PAX paid a trip to the Museum de Pain to critique form.

QIC: Princess Aurora

PAX: Black Lung, Caddieshack, Coach Weird (FNG), Firefox, Focker, Legal Eagle, Michelin Man, Pop-A-Lock, Ranch Hand, Spanarkel (WL-Lake Norman), Siri, Supernova, T-Cell, Toolman, Wet Wipes


Medium mosey over to the side lot entrance to reintroduce an old Stonewall standby: the Ark Loader. PAX travel up the hill by Bear Crawl, followed by Bunny Hop, Crab Walk, and Duck Walk. SSH for six.

Return to startex for COP:

  • SSH x 8
  • LBAC F x 9
  • OHP x 10
  • IW x 11
  • LBAC R x 12
  • Hillbillies x 13
  • Nordic Jacks x 14

Hop over to base of driveway for the main event. In honor of René Magritte’s painting, 16th September, PAX partnered up to complete 160 team reps of the following:

  • Merkins
  • Ab Thrusters
  • Glute Bridge
  • Raise the Roof (OHP)
  • Iron Mikes (1ct)
  • T Raises (Bent-over Reverse Flyes)
  • Turkish Sit-Ups (switch sides every 10)
  • Elbows to Knees (Reverse Crunch-ish)

Almost everybody got through the entire circuit just before time was called.



Qing Bomber is always a pleasure, and today was no exception. An already special morning was made more special as this was our first opportunity for a post-Bomber visit to dose since 2020.

Welcome to Caleb aka Coach Weird!



  • Formica and family as they goodbye to his father who entered hospice this week.
  • Wet Wipes’s M and all other women as they grapple with a shattered veil of safety in the wake of Liza Fletcher’s tragic murder.
  • Pop-A-Lock’s back and continued healing


  • Tennessee Tussle, brought to you by F3 Spring Hill, will run Saturday, Nov 12 at 0630 in Pinkerton Park in Franklin. Teams of four from across Middle Tennessee regions will compete in a unique workout relay in one of three divisions for bragging rights and a good time. Read more here.

Go Tigers.

PA out

F3 Nashville 8th Anniversary Convergence – 09.13.22 – “8-Bit”

39 PAX, including one FNG, converged at St. Paul Christian Academy, home of III Pillars, to celebrate 8 years of F3 Nashville with a workout and to knight our knewest Knantan, Michelin Man.

Conditions: Positively sublime

QIC: Oatmeal, Pedialyte, Princess Aurora*, Sooner

PAX: Bad Boy, Bagger Vance, Bareback, Black Widow, Blindside (WL-KNX)*, Boone’s Farm, Breadsticks, Caddyshack, Detective Pikachu, Flying Monkey, Formica, Gov’t Mule*, Grape (LIFO), Grisham, Haggis (FNG), Hipster, It’s Just Lunch, Michelin Man, Moneyshot, Movin’ On Up, NFT, Offshore, Pole Dancer, Ponzi, Ranch Hand*, Right Said, Screwball, Siri, Supernova*, T-Cell, Toga*, Toothless, Topanga, Vector, Venus

*Extra Credit – an 8-ct Bodybuilder Apocalypse from 0515-0525


Welcome, disclaimer, and medium mosey over to field for COP:

  • SSH x 21
  • WMH x 8
  • LBAC x 8 F/R
  • Reverse Flyes (Ws) x 8

Main event:

Count off 1-3 (starting with Bad Boy *whoops* Screwball).  1s are with YHC, 2s with SoonMeal, and 3s with Pedialyte. Each group starts at one of three stations and rotates through roughly every 10 minutes. YHC gave a template to the co-Qs but encouraged them to make it their own. Read on for all iterations!

Group 1 – PA

  • Station 1 – Track
    • “8 Track” – PAX complete descending reps of Ab Thrusters 8>1 with a lap around track after each set (it’s a 200m track).
    • Soundtrack – “Reelin’ in the Years” – Steely Dan, “Born to Run” – Bruce Springsteen
  • Station 2 – The Hill (off side of track)
    • OTD in 1985, Super Mario was first released, so PAX performed a “Super Mario Ladder” – 8 Jump Squats at the bottom (Mario on land), Bernie to top, 8 4-ct Flutter Kicks at the top (Mario in water), run back down. Descend ladder subtracting one rep from each exercise each round all the way to 1.
    • Soundtrack – “Overworld Theme,” “Starman Theme,” and “Underwater Theme” – Super Mario Bros. soundtrack; “Killing in the Name (8-bit Version)” – Rage Against the Machine
  • Station 3 – Jungle Gym/Swing Set
    • “Hangin’ 8s” – 7 pull-ups and 1 Underdog (row on swing), 6 pull-ups and 2 underdogs…1 pull-up and 7 Underdogs. 
    • Soundtrack – “Sultans of Swing” – Dire Straits, “Swing Swing” – The All-American Rejects

Group 2 – SoonMeal

  • Station 1 – abs for 20 count with 1 lap between.
  • Station 2 – 8 count ladder with squats on the bottom, Bernie up the hill, four count flutter kicks at the top.
  • Station 3 – Underdogs aka Down Unders and dips rotating for duration.

Group 3 – Pedialyte

  • Station 1 – 8 reps each of WW1’s, V-ups, American hammers followed by 1 lap. 16 reps of each followed by 2 laps.  24 reps of each.
  • Station 2 – Ladder with jump squats at the top, Iron Mikes (jump lunges) at the bottom.
  • Station 3 – Same as Group 1, but we finished early and did bear crawls from one side of track to the other then 5 burpees, repeating until rotation.

Reconvene at midfield for everybody’s favorite, Jack Webb. 1 Merkin on Q’s call of “down” followed by 2 Air Presses. 2 and 4, 3 and 6,…8 and 16. #crowdpleaser

4MOM honoring the place this whole thing started:

  • Sit-ups x 8
  • Elbow to Knee (L) x8
  • V-ups x 8
  • Imperial Walkers x 8
  • Elbow to Knee (R) x 8
  • Reverse Crunch x 8

Quick photo op, sports team bleacher-style (thanks, Haggis), and mosey back to lot for COT/BOM.


T-claps to Oatmeal, Sooner, and Pedialyte for combining forces to deliver this special workout as well as T-Cell, Toothless, and Michelin Man who also played a part in making this happen. So much leadership on display!

On an occasion such as this, it was only fitting to pass the Nantan baton, and I had the honor, as CCR’s delegate in his regrettable absence, of passing it to none other than Michelin Man. We are grateful for CCR’s gracious service to F3 Nashville and move forward with excitement and anticipation of great things in the Michelin Man era. If I may speak for him, I believe if he would have you remember just one thing from this season, it would be that “you are freed to lead.” Don’t forget it!


  • Welcome to FNG Spencer Westcott aka Haggis!
  • Be on the lookout for more special events as we add them to the calendar. There’s an appetite for them amongst the PAX, so let’s work together to deliver!

Always a pleasure,

PA out.