Month: September 2025

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IronPAX Week 0 – Zachary Tellier

AO: cruelhall
Q: EZ-Go
PAX: Focker, Deep State, Donkey Hammer, Esposa, EZ-Go, Fortran, Harry Caray, Kraut, Michael Freiburg, Pedialyte, Tinkertoy, Average Size
FNGs: None
COUNT: 12
CONDITIONS:
Hotter than it should be

WARMUP:
25 SSH
25 Alternating Toe Touches
10 Low and Slow Merkins
Willy Mays Hayes
Stretch OYO while describing the Thang

THE THANG:
IronPAX is a F3 nationwide challenge issued by F3 Greenwood. It’s one HARD workout per week that competitors can upload their scores and see how they stack up.

This year is themed after RED (Remember Everyone Deployed) WODs, this week remembering U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) 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.

For time:

10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs

Submit your score here: f3greenwood.org/ipc-submit-score

Check out more about IronPAX here: f3greenwood.org/ironpax

MOLESKINE:
Very sore as I write this. Workout was sneaky but definitely caught up with us later on in the day so I’ve heard.

Good work boys.

ANNOUNCEMENTS:
– 11 year convergence next Saturday at Sevier Park
– Sept 11 convergence Thursday at Green Machine

COT:
– Prayers for our troops and their families at home and abroad

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4 Stations for 4 Decades

AO: the-knoll
Q: Malibu
PAX: Legos, Derby, AAA, El Capitan, Half Lyfe, Lady Liberty, Malibu, morning stār, Pebbles, Étouffée, Wolfpack, Bumblebee, Link, Slapshot, Agent-Eh
FNGs: None
COUNT: 15
CONDITIONS:
Spectacular late summer morning. Starting to get dark and extra gloomy.

WARMUP:
Mosy to stop sign, SSH, Imperial walkers, slow Mericans and squats, stretching OYO

THE THANG:

4 stations: 3’ of work, 60sec of rest and rotate
1. burpees
2. lt dans
3. WWI/WWII/twists
4. Plank hold

Simple, and not easy.

MOLESKINE:
Life sometimes takes a while. Be patient, the best things take time, work, and a lot of love and service. It’s worth grinding out the work in the dark, and even more when you get to do it with others (esp in the gloom).

ANNOUNCEMENTS: hit me up if you’re interested in a Tussle team!

COT: we lifted up prayers of thanksgiving, for grace and strength to live our lives in service of others at home and work and in our community.

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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With the first pick…

AO: atlantis
Q: Puzzlah
PAX: Toothless, Chunks, Subway, sooner, Squatter
FNGs: None
COUNT: 6
CONDITIONS: Dark and chill

WARMUP: Broga

THE THANG:

Fantasy Football Draft (forgot the snake part)
40 seconds on, 20 seconds to make next pick with a lap between rounds. We got through 2 rounds.

1. Patrick Mahomes (QB) – Partner up merkins—partner helps up (1)
2. CeeDee Lamb (WR) – Star Jumps (2)
3. Christian McCaffrey (RB) – single leg burpee + 10-yd single leg hops (3)
4. Justin Jefferson (WR) – max vertical jumps (tuck knees) (4)
5. Malik Nabors (WR) – Wheelbarrow “Neighbor” push-ups (5)
6. Bijan Robinson (RB) – Broad jumps 10 yds → bear crawl back (6)
7. Breece Hall (RB) – Fire hydrants (7)
8. Derrick Henry (RB) – Manmakers (8)
9. Chuba Hubbard (RB) – Carolina Dry Docks (9)
10. A.J. Brown (WR) – American Hammers (reading a book) (10)
11. Jonathan Taylor (RB) – Mule Kicks (11)
12. Tyreek Hill (WR) – Hello Dolly (12)
13. Ja’Marr Chase (WR) – tuck jumps (max height) (Undrafted)
14. Saquon Barkley (RB) – Iron Mikes (jumping lunges, each leg) with a split (Undrafted)
15. Amon-Ra St. Brown (WR) – Dips (Undrafted)
16. Garrett Wilson (WR) – squat jumps w/ 180° turn (Undrafted)
17. Jahmyr Gibbs (RB) – Up-downs (in honor of coach) (Undrafted)
18. Davante Adams (WR) – Wall sits (Undrafted)
19. Josh Allen (QB) – Half superman, half dead bugs (Undrafted)
20. Jalen Hurts (QB) – Bear Crawl Up 1 Back 1 R 1 L 1 (Undrafted)

Moved to lower lot for some ultimate football once we got enough light. Then finished up celebrating the newly engaged Travis Kelce with some Alabama prom dates and Jane Fondas to his fiancée’s hit, Cruel Summer.

MOLESKINE:
Scary moment with the abandoned bike in the Pizza Hut. That was a very nice bike and carrier, so hope it gets back to its owner.
ANNOUNCEMENTS:

COT: Pole Dancer’s wife and their family and my friend, John, as they deal with loss.

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Back 2 School! 📚

AO: titan
Q: Toothless
PAX: Pep, Cropduster, Sherlock, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Pristine – gloomy but clear skies & the perfect temp. Good enough for some engagement photos! :camera_with_flash:

WARMUP: Mosey around the parthenon, pick up latecomers on the next lap which transitioned into a School Bus Indian Run – each rotation meant 15 merkins.

THE THANG: BACK 2 SCHOOL! :books:

Split into 3 groups, post up at each station with 1 timer group running the established bus route. The other 2 groups go to 1 of the first pair of stations, performing an exercise until the runners return. Repeat at the next two stations after every group has gone through each role. Split up each full rotation with a bus route indian run.

These were our “core” subjects 😉

English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

Math
– Ratios, multiplication
– Captain Thors, 1:4 ratio of Big Boy Sit-ups to American Hammers

Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

History
– Construction started on the Parthenon in 447
– 4 Merkins, 4 Dry Docks, 7 Mountain climbers

Once PAX got back to their “homeroom” i.e. starting position, they served detention. This meant performing 20 Side Straddle Hops in silence and ending together, otherwise repeato. Repeat til successful.

After that, dealer’s choice til time.

MOLESKINE: YHC arrived early and marked out our stations in sidewalk chalk – hope others are confused throughout the day. We completed 2 full “school days” i.e. rotations through each station, and I think the 1:4 sit ups to hammers was my least favorite. Others feel free to chime in. Only had to serve one round of detention with Sherlock being the offender the first round, but the teacher let the class off easy when Pep’s cadence was slightly off of the group cadence – technically he did end on 20.

ANNOUNCEMENTS: SO MANY. Check the -f3-nashville-general channel for the latest, events really kick off next week!

COT:
– Prayers for work stress, family with sleep struggles, and starts to the school year

As always, it was an honor to lead, men! Thanks for having me out to start the day out right! Until next time –

— Toothless :tooth:

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Pat D

AO: devilsden
Q: Flash
PAX: Reveille, McAfee, Flash
FNGs: None
COUNT: 4
CONDITIONS: A touch of Fall in the air

WARMUP: OYO stretching while Flash comes in hot & gets situated

THE THANG: Another Pat D special:

EMOM:

Minute 1:
“GIMLI” Complex
5 Swings + 4 Deadlift High Pulls + 3 Goblet Squats

Minute 2:
10 Single Arm Rows

Minute 3:
6/Side Cossack Squats

Minute 4:
Max Pushups

Minute 5 & 6:
Rest

6 rounds. 3 minutes of Mary to end at 6:15AM

MOLESKINE: Missed Skeet. Tony Horton is basically Tony Perkis, Air Force PT standards are easy(er), is Randall Archer ex-military?

ANNOUNCEMENTS: NAHTC in October, Spartan Race, lots of F3 functions to participate in if interested

COT:

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40 Minutes of Growth

AO: the-knoll
Q: Malibu
PAX: El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Roadkill, Sooie, The Banker, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS:
Fantastic, high 60s and clear.

WARMUP:
SSH, Imperial walker, slow Mericans+Squats, stretching OYO

THE THANG:
40 minute AMRAP:
60 seconds each, dealer’s choice of:
1) Upper body
2) Mary
3) Lower body
4) Run
5) Rest
Completed 7 rounds.

MOLESKINE:
Importance of community and having a group to grow together- F3 has been an anchor for me and I have reflected a lot on how much that’s helped me these past few years. Time spent- no matter the duration- pushing yourself in a community of others who want to grow is a thing worth having. Greatly appreciate the company in the gloom to grow and get stronger together!

ANNOUNCEMENTS: Tussle is a few months out- reach out if there’s other interest in a Knoll Team!

COT: prayers lifted up for work and family, that we can better love and serve those around us.

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT:

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WOD 2025 09 01

AO: toratoratora
Q: Ultratecht
PAX: Space Baby, @sharkbait
FNGs: None
COUNT: 3
CONDITIONS: ideal

WARMUP: mosey, ssh, wmh, lbac, stretch and bridge

THE THANG: last minute Q:
Murph-ish training
5 rounds:
5 pull ups/10 push ups/15 air squats/ 20 leg lifts/ .10 run

.5 mile run

5 rounds:
5 chin ups/10 burpees/15 walking lunges/ 20 American hammers/.10 run

MOLESKINE:

ANNOUNCEMENTS: Happy Labor Day !

COT: