Month: May 2025

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Partner Up

AO: the-knoll
Q: Timber
PAX: morning stār, Malibu, Timber, AAA, Pitmaster, G-string, Étouffée, Stubs, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 70 degrees, partly clouded, just right for a sweat

WARMUP: Mosey (covered F3 mission, 5 core principles, Credo here), SSH, Slow Merkins, Slow Squats, BACs/back BACs/shoulder raises, Don Quixotes, good mornings

THE THANG: Partner up
1.Stations X 3: 40 sec on, 20 off
a. Pull-ups / plank
b. Stepups / Merkins
c. Bulgarian split squats / dips
d. Knee raises / mountain climbers

2. DORA (Hero style): walk hands out to plank and execute merkin, walk hands back. 50 reps. One partner does exercise, other runs ~100 yards

3. Vacuum Cleaner (3, 2, 1 rep sets): wheelbarrow position, walk 3 steps, do 3 merkins, walk 3 steps back; do set of 2, set of 1

MOLESKINE: G-string went beast mode and ended the DORA early for everyone, thanks to Étouffée for bringing some great coffee

ANNOUNCEMENTS: farm camp out with family the last weekend of May – see morning stār for more details!

COT: every drop of sweat is a deposit in something bigger than fitness – it’s a deposit into our discipline, integrity, and commitment into becoming better men. This time together isn’t just about reps and sets. It’s about accountability, resilience, and choosing discipline over ease.

Prayer intentions were given, and prayed for. Thanks for joining me this morning, men!
-Timber

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Cadence & Grisham

AO: thestronghold
Q: Ponzi , Ginger
PAX: Barney, Chunks, Ponzi, Purple Tiger, Young and Restless, Ginger, Decaf, bluemule, Wham-O, Right Said, Skeet, Red Skull, Practice, Gray Album, Pick Me, Lifesaver, Snuggie, Skud, Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
FNGs: 7 Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
COUNT: 25
Warmup (Ponzi on Q):
Started with the disclaimer — “Modify only as necessary, but we work to the standard.”
Talked through the importance of cadence — moving together, counting together, holding each other to a standard.
• First movement: Side Straddle Hops (SSH)
• Reps halted due to lack of unity → 3 burpee penalty
• Restarted but reps weren’t to standard → 5 burpee penalty
• Restarted again — this time, no unified count → 10 burpee penalty
• Fourth time was the charm: reps were clean, crisp, unified. 20 SSH IC.

Followed by:
• Imperial Walkers x10 IC
• Hillbillies x10 IC
• Merkins x10 IC (double time)

The Thang (Ginger on Q):
Grabbed blocks and moseyed to the court.
Partnered up in rows and columns for The Grisham WOD:
• Partner 1: Block Thrusters / Partner 2: Burpees → then swap
• Reps: 5, 10, 15, 20, 25
• Everyone held plank until the six was in

Then split into two groups:
• Each group had a leader and did movements in cadence together
• Group A: 20 Thrusters / Group B: 20 Burpees → then swap
• Reps: 20, 15, 10, 5 — all in cadence with group unity

Moseyed back, returned blocks, and circled up for COT.

Announcements:
• Brentwood Cookout – 5/22
• The Struggle 004 – 6/4

Prayers for Singlets mom and Ponzi dad for health and healing. Prayers for us as men to lead like we are meant to.

Moleskin:
We welcomed 7 FNGs — fired up to have the new 4:13 class in the gloom! Strong effort all around. We struggled, we led, we learned the standard together.
Iron sharpens iron. Let’s keep showing up.

SYITG,
Ponzi & Ginger

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: SalPal, Right Said, Skeet, Barney, Decaf, Chunks, hambone, Judy, Antwaun, Tater (Skeet’s 2.0), Life Saver, Practice?, 7 4:13 Strong FNGS who will be named on Thursday
FNGs: 1 7 4:13 Strong FNGS who will be named on Thursday
COUNT: 20
CONDITIONS: Perfect – daylight, tall grass and cool temps

WARMUP: SSH, Squats, IWs, WMHs, stretches

THE THANG: Run!!! 3 miles around the campus followed by a treat of declining reps for sets of Squats, Burpees and WWIs, working from 10 – 1.

MOLESKINE: A great first effort by class 2025-03! First 4:13 Strong finisher was in at 24:01 and all in by 35:35! For the record, Tater beat Skeet for the first time, finishing with the fastest time of the day at 22:03!

COT: Prayers for family, strength, endurance and wisdom

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mini-Murph and more

AO: the-knoll
Q: Timber
PAX: The Banker, Pebbles, El Capitan, G-string, AAA, Étouffée, Sooie, Stubs, Malibu, Derby, Sparrow, Papa Bear, Siri, Pitmaster, Half Lyfe, Smoltz (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 19
CONDITIONS: Perfect, 60 degrees

WARMUP: mosey, SSH, slow merkins, slow squats, good mornings, leg stretches (covered F3 mission, 5 core principles, credo here)

THE THANG:
1.Mini-Murph: 15 squats, 10 merkins, 5 pullups X 10 sets (run ~300m after 5th and 10th sets)
2. Stations x 2 (40 sec on 20 off while rotating): fast feet, carolina dry docks, standups/sitdowns without using hands
3. Agility work: ~30 yard uphill distance on road, single leg hops, backwards run, side shuffle, bear crawl, frog jumps, sprint

MOLESKINE: played some tunes, good encouragement on the murph station, coffee by El Capitan, good effort by Smoltz leading the way

ANNOUNCEMENTS: Pebbles out on Thursday and needs a coffee guy

COT: I shared the Parable of the Oranges: be intentional in our roles as fathers, husbands, workers. Smoltz shared a personal reflection about why he likes coming to F3 (fuels his competitive drive, feels a sense of accomplishment doing something in the morning, likes to work out).

Prayer intentions were shared and prayed for.

Thanks for letting Smoltz and I lead you this morning!
-Timber

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Outback Beatdown

AO: detention
Q: EZ-Go
PAX: Andrew McDermott, Donkey Hammer, Esposa, EZ-Go, Focker, Michael Freiburg, Pedialyte, Pepsi, Topanga, Young and Restless, Hit and Run
FNGs: 1 Hit and Run
COUNT: 11
CONDITIONS:
Looked like rain

WARMUP:
25 SSH
Willy Mays Hayes
Good Mornings

THE THANG:
*Grab a block
4 corners:
Round 1 – 20 curls, 15 incline merkins, 10 squats, 5 burpees
Round 2 – 20 tricep extensions, 15 decline merkins, 10 shoulder presses, 5 burpees
Round 3 – 20 kb swings, 15 spider merkins, 10 thrusters, 5 burpees
Mode of transportation – Lunges, fireman’s carry, lunges, fireman’s carry

Tabata:
30s on, 10s off for 20 minutes of…
Pike hold on bench (or plank)
Squat hold
L-sit hold
Chin-over-bar hold (or dead hang)

Finished with 1 minute of low plank

MOLESKINE:
The manifold wisdom of Topanga already proving itself with this little schedule switcheroo between Focker and myself. Really enjoyed leading and getting in some muscle pump with those static holds. The rock gods of Metallica and Pearl Jam kept us going and conversations of vocational school philosophy filled the pavilion.

ANNOUNCEMENTS:
– 413 Strong begins again with a new class
– The Struggle overnight CSAUP is June 4-5

COT:
– Prayers for friends IVF treatment

Always a party. Thankful to lead.
-EZ

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Make it Rain

AO: toratoratora
Q: 40 Minutes
PAX: Third Coast, Goodwill, Ultratecht, Space Baby
FNGs: None
COUNT: 5
CONDITIONS: Rain

THE THANG: Just running today, 4 miles at about a 9:30 pace. Beautiful views on the bridge to Two Rivers.

ANNOUNCEMENTS: Pickin Party this Weekend

COT: Family health and job stuff

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Because Pep said

AO: the-castle
Q: Pep
PAX: Chunks, hambone, Strutter, Every Other, Dilbert, A Boy Named Sue, StepBrother, Hambone’sMouth
FNGs: None
COUNT: 9
CONDITIONS: Cool and slightly chilly

WARMUP: 75 yard mosey to tennis court

THE THANG:
Rectangle:
– one partner runs the tennis court while the other does a slower movement
– Slower movements
– Komodo dragon
– murder bunny
– bear crawl
– reverses
Dora:
– 100 American hammers
– 200 windshield wipers
– 300 fire hydrants

MOLESKINE:

ANNOUNCEMENTS:
A running challenge that starts end of May until some time in September (check -f3-nashville-general)

COT:
– strutter’s MIL has liver cirosis (sp?)
– Chunks leaves Hendersonville next weekend
– Stepbrother’s friend who is getting a divorce (dude is drinking)

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Tabata @ The Bomb

AO: bomber
Q: Cowboy
PAX: Pep, Vector, Firefox, Puzzlah, Tim the Toolman, Wet Wipes, DintyMoore, CubCadet, Right Said, Papa Bear
FNGs: None
COUNT: 11
CONDITIONS: Cool, Damp, Early Spring-like, Music was a Mashup (Playlist here) music.apple.com/us/playlist/hayseed-umphreys/pl.u-leyll0GHxgZkbN

WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,

THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud

Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)

10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.

MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.

Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo

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College Commencement

AO: handsomizer
Q: Spinal Tap
PAX: Black Lung, Old Maid, Purple Tiger
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP: The usual SSH, arm circles, etc

THE THANG: mosey to picnic benches for 20 reps of dips, step ups, derkins

Navigate commencement workers while we perform stairway to heaven with incline merkins each step alternating with LBC, fire hydrants, dips and then restart up stairs with double jumps.

Garage workout with lieutenant dans, burpees, bear crawls, and crab walks.

MARY as a group.

ANNOUNCEMENTS: None right now

COT: prayers for health, loss of Purple Tiger uncle who lived a vibrant life, and Natural Ice for his job interview!

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Slightly Stupid

AO: cruelhall
Q: Movin On Up
PAX: Mistah Mistah, Donkey Hammer, Accounts Receivable, EZ-Go, Focker, Esposa, Young and Restless, Pepsi, Pedialyte, Matador, Pound Puppy, Hit & Run
FNGs: 1 Hit & Run
COUNT: 13
CONDITIONS: Moist

WARMUP:

20 SSH
10 Imperial walkers
10 Hill Billy’s
willy mays
Indian run

THE THANG:

– Atomic Merkin/Drydock apocalypse together

– Playground partners:

1 runs down hill, bear crawls up to weed
2 swerkins

1 runs down hill, bear crawls up to weed
2 WFAGs

1 runs down hill, bear crawls up to weed
2 dips

1 runs down hill, bear crawls up to weed
2 low row on bars

SSH for 6, don’t stop moving

10 Burpee/pullup

ANNOUNCEMENTS:

4:13 Struggle is coming up in June for those interested

COT:

Thanks for letting me lead this morning and way to get after it. I feel like I could run through a wall right now! :facepunch: