Dora Dora Iron Mike showdown

Date: 2026-02-17 AO: the-knoll Q: Juicy J PAX: Juicy J, Pebbles, Roadkill, Papa Bear, morning stār, Bumblebee 🐝 FNGs: None COUNT: 6 CONDITIONS:45 no wind
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, Willie May Hayes
THE THANG: Dora Dora style. 200 Air Squats 200 Merkins 200 Dips 200 WW11 50 Burpees Partner Runs around the backstop.
Running + Iron Mike incrementals
Finished with circle of abs showdown World War II‘s, flutter kicks, and lots more.
MOLESKINE: Perspective. As humans, we are wired to simplify the world. It helps us move fast. It helps us feel certain. But that same instinct also makes us dangerously quick to lump entire groups of people together based on minimal knowledge.
We say things like, “All homeless people are drug addicts or drunkards.” Is addiction present in that population? Yes. But is it the full story? Not even close. Some people are there because of untreated mental illness. A lot of them have just had some terrible life luck. A lot of them never had a security blanket like a lot of us do. After years of homeless ministry, I got to see this firsthand after having the priviledge of getting to know some of these people on a deep level. Over the years, I also watched a few of my friends turn homeless after bad luck. No drugs involved. They all have very unique stories. Stats prove it’s actually less than 50% drugs/alcohol and more so mental illness and bad life luck.
We do the same thing with religious groups, politics, and people from other parts of the world, or even our own country. If your bubble is only extreme conservatives or liberals, or people that look just like you, your views get skewed. You lose perspective quick. This is also how social media works- the algorithm feeds you want you want it to feed you- it keeps pushing the same narratives.
This doesn’t mean you need to lose any of your values, morals- you can stay strong there. but also keep an open mind and learn from other people’s perspectives. Ask yourself what you might not be seeing.
So the challenge this week is to seek a new perspective- could be a friend of a different religion, political party, or taking a homeless person out for lunch. Learn a different perspective. Doesn’t mean you have to believe in it.
ANNOUNCEMENTS: March Merkin Madness and Grow school coming up
COT: prayer to close us out. Comments were made about Juicy J’s coming out party on FB, per politics. Add me on FB for a good laugh or maybe a new perspective, see what I do there? :joy:
PLAYLIST: linkin park, breaking Benjamin, Creed, and Nickelback

Final Tortoise & Hare for Class 2026-01

Date: 2026-02-17 AO: tortoise-and-hare Q: Red Skull PAX: Pearl (Jonathan Halter), Barney, Decaf, Young and Restless, Chunks, Wham-O, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 16 CONDITIONS: Perfect PR weather – 43 degrees!
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches
THE THANG: Find a pace partner and RUN!!
MOLESKINE: 5 out of 9 4:13 Strong guys posted their fastest ever run time today. It is such an encouragement to see men push themselves all the way through the finish line! Thank you to the F3 PAX that consistently showed up and encouraged the 4:13 Strong men. You will likely never fully appreciate the impact that your presence has on our men.
ANNOUNCEMENTS: Signing Day this Friday, 2/20 at 11:30am. Don’t miss this opportunity to celebrate the men in this class and enjoy a delicious free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for peace this week as the men navigate the highs and lows of job interviews and offers. Join us on Friday to see how it all plays out.

4/5 requirements met

Date: 2026-02-17 AO: offthebooks Q: SalPal PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Irrelevant
WARMUP: Warmup reps before each set
THE THANG: Tactical Barbell, Fighter Progression, 80%.
MOLESKINE: Coffee
ANNOUNCEMENTS: Check Slack
COT: Bro hang
PLAYLIST: Whatever the YMCA had on.

Walk at the Greenway

Date: 2026-02-16 AO: the_eddy Q: Motorola PAX: FLO, Legos, Roadkill FNGs: None COUNT: 4 CONDITIONS: Foggy
THE THANG: 2-mile-ish out and back at the Greenway
MOLESKINE: In honor of Presidents’ Day, “Whatever you are, be a good one.” Abraham Lincoln
ANNOUNCEMENTS: Holy Smokers
PRAYER REQUESTS: Aaron Stokes, Austin Huskey, and their families. Aaron, Huskey, and two others died in a plane crash last week. I went on a fishing trip with Aaron last fall and was emailing with him last week. Prayers for their families.

Olympics

Date: 2026-02-13 AO: greenmachine Q: Focker PAX: Pep, Shania, Black Lung, Betty Ford, Cowboy, Esposa, moneyshot, Sherlock, Purple Tiger, Sardine FNGs: None COUNT: 11 CONDITIONS: crisp with closing sunrise
WARMUP: various stretchy stretches
THE THANG: Celebration of Olympics! EVENT 1 – bobsled 20,40,20,100: Bear Crawl down 10 Merkins Crab Walk back 10 jump squats increase by 10 everytime EVENT 2 – Hockey Start on goal line. Sprint to 20 yd → 5 hand release merkins Backpedal to goal line → 5 lunges Sprint to 40 yd → 10 hand releases Back → 10 lunges Sprint to 60 yd → 15 hand releases Back → 15 lunges EVENT 3 – BIATHLON COMBO Broad jump across field 1 minute wall hold 20 bird dogs each side 20 heel lifts Repeat continuously for time.
MOLESKINE: Pep complaining about obvious truth espoused by Esposa
ANNOUNCEMENTS: nothing special except Slack!
COT: Put away your cynicism and enjoy the Olympics. A time to let sports overcome differences and show America is still the best country around (except when it comes to VO2Max, Norway has us on that)
PLAYLIST: Rocky

Hell N’ Back

Date: 2026-02-13 AO: bomber Q: Hair Band PAX: hambone, Squatter, Firefox, Pep, Vector, porcelain FNGs: None COUNT: 7 CONDITIONS: Nippy
WARMUP: 50 SSHs Mosey to parking lot 10 8ct body builders
THE THANG: 5 sets of- 10 atomic merkins at baseline Burpee broad jump down and back (3-4 parking spots worth) Jog around community center until all in
5 sets of- 10 Double Shot of Jackies Crawl bear down, bear crawl back (3-4 parking spots worth) Jog around community center until all in Mosey back to start X Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock tomorrow at 0600 – holy smokers Hipster’s house Feb 19th at 1900 – after-hours weekly! – AOQ Grow School March 14th at pain-train – Rise Up Nashville service event Feb 25th, see 3rdf for details
COT: – health, family, marriage, & work
PLAYLIST: https://open.spotify.com/playlist/0zbyZNI7ADWQCCDdIwIUCn?si=cTlj1Km1Td2gSxeivWZbSQ&pi=FME5T8-0Ql6wZ and Pep running his mouth

db.dropTables()

Date: 2026-02-13 AO: pain-train Q: Sooie PAX: Juicy J, FLO, Roadkill, Sooie FNGs: None COUNT: 4 CONDITIONS: Cold. Crisp. Waning crescent moon. Frost-bitten field. The kind of morning that makes poor decisions feel noble.
WARMUP: With only FLO and I present at 0530 we began with the F3 heresy of stretching. For a fleeting moment, I considered bypassing the labor entirely, fast-forwarding straight to coffeeteria, forging an epic backblast, and pretending the tables had been arduously carried. But before temptation could commit, Roadkill and Juicy J arrived in unison. And just like that, the motion I once considered… was tabled. We then as a group performed: – Motivators – Walkout merkins – Low slow squats
THE THANG: THE BEAST Six cones. Straight line. Ten yards apart. At each cone: 6 reps. Carry the tables the entire distance. Complete the circuit 6 times. Partner up. Acquire lumber. Cone 1: Merkins Cone 2: Table Squats (one PAX per side) Cone 3: Skull Crushers (incline Carolina Dry Dock style, hands on table) Cone 4: Step-Ups — 2 is 1 (Originally table walk-overs… but frost + slick lumber suggested we adjourn before litigation was introduced.) Cone 5: Dips Cone 6: Decline or Incline Merkins (dealer’s choice)
Lumber migrated. Shoulders fatigued. Grip integrity declined. Rounds accumulated.
Inspired by doubles luge, we proceeded to perform doubles WWII’s upon the table tops, undulating our torsos in unison! jk/lol we did not.
Instead, we shifted to ISO holds: – Reverse plank – Low plank Followed by suicide sprints to retrieve cones. 10 yards out and back. 20 yards. 30 yards. …and so on. Each cone claimed = points earned. Speed gradually decreased. Breathing escalated. Dignity fluctuated.
The remaining minutes were surrendered to abdominal exercises, as mandated by F3 law and upheld by unanimous consent.
MOLESKINE: Reflected on the faithfulness of God in the midst of uncertain circumstances.
ANNOUNCEMENTS: holy smokers Leanpax at an end. T-claps to those who made it through!
COT: Prayers lifted. Coffee enjoyed.
PLAYLIST: Gasps and Groans by the 440+

The Newest AO in Nashville

Date: 2026-02-12 AO: offthebooks Q: Squatter PAX: Dilbert, Stumbles FNGs: None COUNT: 3 CONDITIONS: Cold 30 degrees
WARMUP: SSH Imperial Walkers Butt-kickers WMH-RS-Twist Michael Phelps Good Mornings Mosey
THE THANG: HR Merkins 10 Shuttle Run Coupon Thrusters 10 Walk back 4x
Shoulder Taps 10 Shuttle Lunge Walk w Coupon Blockees 5 at each line Crawl Bear to start Shoulder Taps 10 Bear Crawl back to line Repeat
2 PAX hold plank or squat 1 PAX shuttle run with politician to line, 10 jump squats, and run back Rotate PAX
Coupon Circuit – 15 Reps Curls OH Press Tricep Ext Rows Swings Squats Flutter Kicks 2X
MOLESKINE: T-claps to Dilbert and Stumbles for coming to support this new workout location. They both drove over 30 min one way!
ANNOUNCEMENTS: Shield Mock 2/14 Holy Smokers 2/19
COT: prayers all around
PLAYLIST: 90s Classic Rock

Don’t Make Eye Contact

Date: 2026-02-12 AO: atlantis Q: Hair Band PAX: SalPal, Puzzlah, Safety Man FNGs: None COUNT: 4 CONDITIONS: a wee bit nippy
WARMUP: 50 SSHs Mosey
THE THANG: 2 sets of: 27 Australian pushups 27 toe touches 27 pickle pounders 27 APD 27 monkey humpers
2 sets of 3 burpees every 30 seconds for 4.5min
Suicides until 2min warning
Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock Saturday 02/14 at 0600, see -f3-nashville-general and 3rdf for details – Holy Smokers 02/19 Hipster’s home 1900, see -f3-nashville-general & 3rdf for details – after-hours every week! See channel for details – AOQ Grow School 03/14 at pain-train
COT: Traveling mercies, work, kids, health of friends, new life
PLAYLIST: https://open.spotify.com/playlist/0QevPuf9eC8EGgUXjxiyzy?si=3nUHa1RDRaa6KnEUnk-WCw&pi=ATsK-rrzTq-Tl

The Warm Up

Date: 2026-02-11 AO: insane_train Q: Hair Band PAX: Derby, El Capitan, Shakira, Siri, Juicy J FNGs: None COUNT: 6 CONDITIONS: damp & chilly
WARMUP: 50 SSHs 10 burpees on the min every min
THE THANG: Start w Mary
Team up groups of 3 1 person sandbag burpees 1 person SSHs 1 person bear crawls down and crawl bears back Switch and repeat until time
MOLESKINE: YHC reflected on my last day as a 26 year old, my time in Nashville F3, and my time in F3 since the beginning
ANNOUNCEMENTS: – ShieldMock this Saturday 02/14 at 0600 – HolySmokers @ Hipster’s home Feb 19th 7pm – AOQ GrowSchool @ bellevue Pain Train March 14th
COT: Prayers for health, work, and close friends
PLAYLIST: heavy breathing from the victims of the beatdown