Bomber – 07.24.20 – “It’s About Time”

21 PAX took that DRP this AM and engaged in what turned out to be a maths- and sports-themed beatdown, courtesy of YHC.

QIC: Cunning Linguist
PAX: Ask Jeeves, Blue Mule, Crawlspace, Drago, Hambone, Hi-Viz, Hoser, King Poopa, Michelin Man, NashCan, Natural Ice, Porcelain, Pop-A-Lock, Princess Aurora, Right Said, River Dawg, Salpal, T-Cell, Trash Panda (FNG), Vector

After the usual 1MW at 0529, a fully masked-up YHC disclaimed the Disclaimer at precisely 0530 and promptly led the PAX out the main entrance to Bomber and up Westlawn toward the far end of Bomber and to my fave WOR spot (which appears to be the nose of an aircraft sticking out of the ground).

24 x SSH
12 rLBAC
12 Imperial Walkers
12 x Slow and Low Squats

PAX and YHC appeared suitably warm, and henceforth, we moseyed over to the upper parking lot area nearest the main entrance for an explanation of the THEME and THANG 1.

As today was the 24th, the number 24 stood out as being relevant. Number 24 would be included to some degree throughout the workout today. One example of how important the number 24 is can be seen on a literal daily basis. We all have 24 hours a day, and it is up to us to use this time effectively! With this foundation, YHC ensured we had a playlist that included songs that had the word “time” in the title.

One example of the relevance of 24 is the jersey number of the late Kobe Bryant. While this was not his original jersey number, he did use 24 for at least part of his career. We lost Kobe earlier this year before the pandemic, and with all that has transpired since then, it is easy to forget that he started 2020 alive and kicking.

PAX line up at a socially distanced parking spot and performed YHC’s interpretation of the MAMBA workout (with special thanks to En Fuego for the idea a few months back):
24 x Merkins
24 x Air Press
24 x Mountain Climbers
24 x Burpees
24 x Air Squats
Sprint to the parking spot directly across from your starting point between moves.
Al Gore if completed early.
Once all PAX were done, we moseyed over the top of the main entrance for a single-person/modified DORA as THANG 2:

24 x Merkins
48 x American Hammers (one per side)
72 x Squats
Run around traffic circle at bottom of entrance between each move.
High plank upon early completion.

Last but certainly not least, YHC led the PAX over to the baseball diamond for a rather selfish indulgence – a chance to welcome back our national pastime by running the bases on Opening Day 2020. Except as part of THANG 3, we didn’t “run” the bases.

PAX socially distanced in the outfield while first person sprints to home plate, bear crawls to each base and back to home plate. In other words, everyone hit a home run today!

As soon as the first person arrives to first base, the next person sprints to home, and wash, rinse, repeat.

While PAX remained in outfield, they performed SSH, Iron Mikes, and Nolan Ryan.

Upon completion, we all headed to STARTEX for Mary.

With only a few minutes to spare, Mary was rather straightforward:
12 x Alabama Prom Dates
12 x Alternating Heel Taps
12 x Little Baby Crunches

Socially Distanced COT & BOM, with Verses of the Day:

Numbers 6:24-26:
The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.

Just want to reiterate my appreciation for each and every one of the PAX who attend workouts where I am the Q.  I hope that my Qs are well-received and that I continue to improve in my cadence and leadership.

I also thank y’all for allowing me to Q while being respectful of the fact that I need to be masked up while outdoors. For those who masked up as well, bonus points for the show of solidarity!

Thank you, men!

-Continued prayers for all of us (thanks, Drago!)
-Welcome to the F3 Nation, FNG Trash Panda! Here’s hoping my Q doesn’t keep you from attending future workouts! 😉
-F3 Dads workouts are happening in Franklin — connect with Hoser for more details!
-F3 Dads workouts are starting up soon here in Nashville — connect with Porcelain for more details!
-Crawlspace is Q tomorrow at Stonewall. If you miss this workout, you may very well regret it. So, don’t miss it!

The Aforementioned Playlist, for those interested:
“It’s Time” – Imagine Dragons
“One More Time” – Daft Punk
“Time After Time” – Quietdrive
“Times Like These” – Foo Fighters
“Time Bomb” – Rancid
“Good Times, Bad Times” – Led Zeppelin
“Time” – Hootie and the Blowfish
“Wasted Time” – Keith Urban
“Time to Pretend” – MGMT
“Feels Like The First Time” – Foreigner
“If I Could Turn Back Time” – Cher
“Closing Time” – Semisonic


Atlantis – 3.12.20 – “Bears on the Brain”

8 PAX did that hard thing and got better together while dealing with YHC’s bear fascination as of late.

PAX: Bareback, Crablegs, Dfrost, Pop-A-Lock, Pumpkin Spice, Right Said, Trapper Keeper

QIC: Cunning Linguist

Gloom Factor: Mild to non-existent. One might legitimately argue that it was ideal workout weather.

At 0529, YHC called out that One Minute Warning and then exactly one minute later, the Disclaimer was given (well, more like stumbled through, but we made it). Then, a quick mosey (into a slight mud puddle — my apologies, gents) all the way over to the farthest reaches of the lower parking lot at Atlantis for WOR.

15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats

Next, YHC led a mosey to the near end of the parking lot for the first part of THE THANG.

Lately, all that YHC has been able to think about is “bears.” Literally. First, during the Moscow Mule workout at Westeros, we did tons of “Russian” Bear Crawls. Then, prior to the official cancellation of March Madness (now affectionately known as March Sadness),  YHC was thinking about my UCLA Bruins. And last but not least, I heard my buddy Cramer on Mad Money mention a “bear market” just last night. In other words, bears were everywhere in my mind. I had “bears on the brain,” one might say.

Because of this, our routines would likely include bear-related maneuvers, and the PAX would have to grin and –wait for it  — bear it.

I’ll be here all week, folks!

We started at the near end of the parking lot and individually performed Bear Crawls until the first lamp post.

Then, we sprinted to the second lamp post.

Next, we did Crawl Bears until the third lamp post.

Finally, we sprinted to the final lamp post. Rinse and repeat back to the start of THANG 1.

Simple, but effective.

After a brief countdown from 20-1, a mosey to the Bob Ross water tank for THANG 2.

Partner up as 1s and 2s for DORA 1-2-3.
1s run around the water tank, 2s perform:
100 x Merkins
200 x LBCs
300 x Squats
Tag in and out until completion.

With some time leftover, we took another mosey, this time to the upper parking lot (near STARTEX) for a bit of an experiment (before which, Pop-A-Lock called out “I love experiments,” or something to that effect). In fact, this was something I heard was created by our buddies at F3 Nolensville. So, we began THANG 3.

Bear Brawls
Keeping the same 1s and 2s from THANG 2, 1s get in Bear Crawl position, 2s put pressure on the shoulders of 1s for 3 rounds (and then alternating with each round).
Round 1, 50% resistance
Round 2, 75% resistance
Round 3, 100% resistance

This appeared to be well-received, as I heard some mumblechatter of approval amongst the PAX. If YHC played golf, he would likely give himself a golf clap right about now.

Then, very short mosey to STARTEX for Mary.

15 x Flutter Kicks
10 x Alabama Prom Dates
15 x Box Cutters
10 x American Hammers
12 x Freddie Mercury

At this point, it was 0615, so we called it a wrap and circled up for COT/ BOM.

Thank you to all who continue to show up when YHC is on the Q sheet. I continue to be humbled by the fact that you’d rather work out with me than ride the Peloton or go to the Y (not that there’s anything wrong with those things)!

-Thoughts and prayers were given for many folks, some of which were PAX-specific (including the Soft Shell Crab and the imminent Baby Pumpkin) and non PAX-specific.
-Congrats to Michelin Man and his M, as they had their “Training Wheel” this AM (and a Hat Tip to Bareback for the creativity).
-Let’s make a concerted effort to reach out to those who we haven’t heard from lately, as this coronavirus thing may be causing added anxiety amongst the PAX. Vector stated something similar in a recent Slack message of his, and YHC would like to second this concern.

This is your Colonel, signing off!

Stonewall – 2.22.20 – “Rage Against the ‘Wall”

5 HIM got after it in the below-freezing gloom on a Saturday morning to challenge each other and themselves by way of an out-RAGE-ously complex set of workout routines courtesy of YHC.

PAX: Care Bear, Crawlspace, TheJeweler, The Situation

QIC: Cunning Linguist

Gloom Factor: Legit, in a bone-chillingly cold kind of way. You know when you still feel like you’re freezing after 15 solid minutes of working out? Yeah, that’s the one!

INTRO: YHC rolled up at 0529 due to missing his exit on 440 and having to circle back to the entrance to Stonewall (which included getting stuck at a railroad crossing, I kid you not), and thus, the One Minute Warning was called out and YHC gave the F3 Fistbump to all PAX present.

At 0530, YHC gave a moderately verbose version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park (affectionately known as “The Circle” by some PAX) for our Warm-O-Rama.


12 x SSH
14 x LBAC (oops, YHC was still clearly waking up here)
12 x rLBAC
12 x WMH
12 x SnL Squats

Then, one loop of the track and back to the starting location of WOR for our Theme of the Day: The recently-announced Rage Against the Machine reunion tour being held in various locations across the US in 2020.

Rage (or RATM, for the cool kids) was formed in 1991 — 29 years ago. And thus, we started on a Rage-themed routine for THANG 1

The RAGE Routine
29 x Reverse Lunges
29 x Air Press (overhead)
29 x Gorilla Hummers
29 x E is for Burpees (because words are hard, people)
All OYO, with lap around the track between each letter in the word RAGE.
High plank upon completion

At some point during the aforementioned routine, a car pulled into the small parking area at this park, and it was difficult to discern what was going on inside. Be safe out there, folks (even in the broad daylight of the morning)!

Countdown from 30-1 was called out, then we moseyed back to the gazebo nearest STARTEX for THANG 2.

DIDs (2 rounds)
15 x Dips
10 x Incline Merkins
5 Decline Merkins

Another countdown from 30-1, then Mosey to the main house at the top of the park for THANG 3.

10 (4-count) x Alternating Shoulder Taps
10 x Tempo (Slow and Low) Merkins
10 Fast Merkins

Another countdown from 30 to 1 was needed (desperately, as YHC was perhaps on the verge of Merlot Splashage at this point in the workout), then we got started on THANG 4.

Modified Dora
50 x Merkins
Lap around the large house
100 x LBCs
Lap around the large house
150 x Squats
Lap around the large house
Al Gores upon completion

Mosey to Playground for our final THANG of the day.

6 pull ups
Mosey to fence at house on hill
1 jump squat
Countdown until we had to cut short for time (believe we ended at 3 pull ups and 4 jump squats) and Moseyed to STARTEX for Mary.

All IC
10 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercury
10 x WWIs

At this point, the clock struck 0700 and we were good to go for countoff, COT, and BOM. Oh, and 2 runners (Black Lung and Right Said) appeared at around this time after putting in another solid 8+ miles this AM. Well done gents!


Always an honor to lead, and the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!

-TAPs for all families (including the Fogarty family) that are suffering right now.
-TAPs for TheJeweler and his M – ask him directly for more info if you wish to dig deeper into what this means!
-BOLO for Biscuit Run details on Slack – the event is next weekend!
-Same for the En Fuego-led CSAUP – also being held next weekend, BOLO for more deets on Slack!

As stated above, it is always an honor to lead you men! This is your Colonel, signing off!


Bomber – 1.17.20 – “Guns ’N’ Stones”

25 High Impact Men got after it this morning and participated in a celebratory birthday workout for one of the greatest guitarists in rock music history.

QIC: Cunning Linguist

PAX: Bareback, Bicentennial Man, Blue Mule, BnB, Burrito (WL), Covenant Eyes, CowBell, Crablegs, Crawlspace, Cub Cadet, DFrost, Duplex, Firefox, Hambone, Hi-Viz, Michelin Man, Pop-A-Lock, Porcelain, Princess Aurora, Right Said, Studio42, Tiny Dancer, Toothless, Vector

Weather: The perfect amount of gloom. If Goldilocks had a favorite type of gloom, it would be this one.

0529 was accompanied by the One Minute Warning, then 0530 was accompanied by the Disclaimer. Disclaimer was effectively given, then YHC led a Mosey out the entrance to McCabe and up to the right and ended at the round circular spot that looks like the nose of an aircraft (or something else, if you squint real hard) for WOR:

17 x SSH
10 x LBAC
10 x rLBAC
17 x Hillbillies
10 x WMH
17 SnL Squats

YHC took another Mosey toward the entrance to McCabe for THE THANG:

YHC waxed poetic and informed the PAX that today, January 17, is the 72nd birthday of Mick Taylor. Who is that, you ask? He is only the former lead guitarist of the Rolling Stones, known for being their guitarist during their Golden Era. In addition, one Slash (of Guns ’N’ Roses fame) has stated that his guitar style has been most influenced by Mick Taylor. At this point, YHC switched the playlist to “Gimme Shelter” by the Stones (nice catch by Blue Mule and Vector). Gimme Shelter from what, you ask? From the B.O.M.B.S., as listed below:

50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit-Ups
250 x Squats

We counted off 1s and 2s, where 1s performed the first move and 2s ran to the traffic circle, circled around it, and Bernied up the entrance (so they could see the cars entering McCabe and not get run over – Safety First, men!), then flapjack until completion.

Upon YHC’s completion, PAX were already in plank form (well done, gents) and YHC then called out Al Gores until the 6 wrapped up their exercise.

YHC then led the PAX to STARTEX for MARY:

17 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercuries


What an awesome turnout in literally freezing weather! I am yet again humbled by the fact that so many men opted to show up for a workout led by YHC.

-Prayers for the recoveries of Bad Boy, Hipster, and Siri – get well soon, gents! We miss you!
-BOLO for Side Straddle Hops, led by the Brothers Sottek in early February. See Slack for the deets.

This is The Colonel, signing off!

Atlantis – 1.16.20 – “ATLANTIS Morrissette”

11 HIM evaded the fartsack and took that Jagged Little DRP to post at Atlantis for an edgy, grungy, 90’s-inspired workout.

Weather: Gloomy but not too gloomy. Just the right amount of gloom.

QIC: Cunning Linguist

PAX: Bareback, Covenant Eyes, CowBell, Crablegs, DFrost, En Fuego, Harvey Updyke, Porcelain, Right Said, Toothless


Song 1: Crazy – Alanis Morrissette
Songs 2-13: The entire Jagged Little Pill album – Alanis Morrissette

At 0529, YHC called out Ye Olde One Minute Warning, and at 0530, Ye Olde Disclaimer was effectively disclaimed. None of the PAX had any objections, so we started on the Mosey to the lower parking lot for the Warm-O-Rama:

16 x SSH
16 x LBAC
16 x rLBAC
20 x Hillbillies
10 x WMH
16 x Slow and Low Squats

At this point, YHC felt like we were just warm enough, so we took a brief Mosey to the far end of the parking lot and started on Thang 1:


YHC played Alanis Morrissette’s one true classic jam, “Ironic.”

During the verses, PAX performed AMRAP SSH.
During the bridge, PAX performed AMRAP Squats.
During the chorus, PAX performed AMRAP Merkins

Upon completion, Toothless gave us a countdown from 30 to 1.

At this point, YHC explained the theme for today’s workout: ATLANTIS Morrissette. You see, when YHC was at the ripe, young age of 16, (seeing as today is 1/16) the #1 album on the rock charts was Jagged Little Pill by Alanis Morrissette. It was a tour de force and a nice change of pace from what was on the radio those days. Therefore, in honor of the number 16, we counted off 1s and 2s and performed the ALANIS Workout (at Atlantis, mind you) as THANG 2.


1s sprint to and from the first light pole
2s perform the following and then flapjack upon 1s return:

50 x Alternating Shoulder Taps (1/2 per shoulder)
100 x Lieutenant Dans (1/2 per leg)
150 x Air Press (Overhead)
200 x merkiNs (Dealer’s Choice)
250 x Imperial Walkers
300 x Squats

Note: we had to modify some of the above, because YHC didn’t realize just how much effort a Lieutenant Dan actually requires…consider it a lesson learned!

Upon completion, countdown from 20 to 1 courtesy of Right Said, then we Moseyed to the Pizza Hut Gazebo for another song, using our same partners from the ALANIS Workout for THANG 3:


YHC played Alanis Morrissette’s song, “Thank You.”

During the verses, PAX performed AMRAP Dips
During the bridge, PAX performed AMRAP Squats
During the chorus, PAX performed AMRAP Pattycake Merkins with partners

Seeing as how we were running low on time, we Moseyed back to STARTEX for Mary:


16 x Flutter Kicks
10 x Alabama Prom Date
16 x LBCs


It’s always an honor to lead the HIM who post to the Atlantis location. I am truly humbled that others choose to be led by YHC, so thank you. The fact that we tied the Atlantis record for attendance (please correct me if I am factually incorrect, Crablegs) is even more humbling.

* Prayers for Pumpkin Spice (not to be confused with PSL) as he has been under the weather lately — we miss you, brother!
* Prayers for Crablegs and his M, as they are expecting a new Soft-shell Crab — Congratulations!
* Prayers for Covenant Eyes as he goes through a season of change in his life – keep your head up, brother!
* I may have missed someone else on this list (or misspoke about the above prayers in some way) — my apologies for any mistakes!
* BOLO for “Side Straddle Hops (allegedly an educational adventure),” led by The Brothers Sottek, in the near future. Stay tuned!

This is The Colonel, signing off!

Bomber – 11.29.19 – “A Post-Thanksgiving T.H.A.N.K You”

9 HIM got after it the morning after Thanksgiving to work off some of that stuffing, mashed potatoes, and pumpkin pie with a gratitude-focused workout.

PAX: Crawlspace, Cunning Linguist (QIC), DFrost, Gentle Red (FNG), Hi-Viz, Right Said, T-Cell, Toothless, Trapper Keeper

At 0530, YHC gave the Disclaimer and then we moseyed out the 48th Street entrance to McCabe and toward the Sylvan Park Elementary School for our WOR:

20 x SSH
12 x LBACs
12 x rLBACs
10 x Windmills
12 x WMH
10 x SnL Squats

From here, we moseyed over to Wyoming where we turned left and headed on toward the gazebo area of McCabe Park for The Thang:

PAX partner up in pairs, with 1s performing the exercise while 2s run toward the stop sign at 51st and back to gazebo, then flapjack until completion.
Exercises were as follows:
50 x The Burpee
100 x Humpers (of the Monkey variety)
150 x Apolo Ohnos
200 x merkiNs
250 x Kicks (of the Flutter variety)

Upon completion, we moseyed back the way we came and landed on our sixes for a few minutes of MARY:
12 x Flutter Kicks
12 x Alabama Prom Dates
12 x Freddie Mercuries
12 x LBCs


Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”


Welcome to F3, Gentle Red!

I just want to express my gratitude and thanks to all of the HIM of F3 who I have interacted with up to this point in my journey. You are all an inspiration, and it is always an honor to lead you!


F3 Room at the Inn – check the 3rd F channel on Slack for details

Order your F3 Nashville swag ASAP! Orders will be taken until end of day 11/30! Here’s the link:

This is C.L., signing off. See you in the gloom, gents!

Titan – 10.2.19 – “The One Where CL Makes Up For A Previous Q”

8 HIM evaded the misleading efforts posed by the fartsack and posted at Titan for a workout involving a playlist, coupons, some running, and a few Merkins here and there.

QIC: Cunning Linguist
PAX: Black Lung, Blue Mule, Cub Cadet, Drago, Money Snake, Reveille, Right Said

Disclaimer: Given with utmost sincerity and made sure that everyone was aware that I am not an expert or a professional, so modifications are encouraged for those who deem them necessary.

10.2.19 Titan Workout Playlist:
Running Down a Dream – Tom Petty
Circles – Soul Coughing
Lose Yourself – Eminem
House of the Rising Sun – Five Finger Death Punch
I Will Not Bow – Breaking Benjamin
Judith – A Perfect Circle
Bad Boys – Inner Circle
Walk – Pantera
Can I Kick It – A Tribe Called Quest
Something Just Like This – Chainsmokers ft. Coldplay

After Disclaimer was given, a short Mosey halfway around the ellipse for WOR.

Theme Song: “Circles” by Soul Coughing
During first verse, 10 x SSH IC
During chorus, LBACs
During second verse, 10 x SnL Squats IC
During chorus, reverse LBACs
During third verse and final chorus, 12 x LBCs IC

Make an inspection mosey around the inside of the actual Parthenon then parked back at front of Parthenon for THE THANG:

Partner up in 1s and 2s
1s perform SSH at bottom of steps
2s bear crawl up the right side of the Parthenon to top of first landing, then 10 merkins
2s bear crawl to top of second landing, then 10 burpees
2s crawl bear back to top of first landing, then 10 merkins
2s crawl bear back to bottom left side of steps
Swap out

Mosey around the ellipse then back to original location for the next Activity, but first, a quick mosey to my trunk for a retrieval of coupons (aka 1/2 fire bricks)

3 rounds of the following:
With a pair of coupons placed on ground in front of Parthenon, 1s perform Merkins
10 x Merkins with right hand on Coupon
10 x Merkins with both hands on Coupons
10 x Merkins with left hand on Coupon
2s sprint around Ellipse
Swap out

Another Mosey around the Ellipse before going back to our original location in front of the the Parthenon yet again for THANG 3 (experimental beta).

THANG 3 (experimental beta):
Wheelbarrow up the two sets of steps on the right side of the Parthenon with your partner to first landing, then swap out and go down the left side of the two sets of steps backwards with partner (and YHC must admit, this part was intense).

As this endeavor was more risky than anticipated, we stopped after one round.

Mosey around the Ellipse yet again, then we proceeded to get after THANG 4.

2 rounds of DIDs
15 x Dips
10 x Incline Merkins
5 x Decline Merkins
Mosey around Ellipse

Upon completion of THANG 4, we started on MARY.

All IC
12 x LBCs
10 x Flutter Kicks
12 x Freddie Mercurys
20 x Alabama Prom Dates


This was definitely an improvement over Friday’s Q, as YHC landed the plane at 0615 and we all got a little sweaty as a group (and that’s a necessity).

Always a pleasure to lead you men!

10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. The Art of Manliness podcast interview is a good summary, especially if you would rather consume the material through auditory means.

CL Out!

Bomber – 09.27.19 – “Lucky 18s”

26 HIM took that DRP and posted for a run-heavy workout that -ahem-  ran long, primarily due to an excess of Q-drenaline inspired by YHC’s 1-year F3 anniversary.

QIC: Cunning Linguist

PAX: Bad Boy, Bareback, Bicentennial Man, Cooties, Crablegs, Crawlspace, Dewey, Dinty Moore, Duplex, Dutch Oven, Firefox, Hambone, Hi-Viz, Lunch Lady, Macaroni, Money Snake (FNG), Napster, Pop-A-Lock, Porcelain, Pumpkin Spice, Reveille, Right Said, River Dawg, Studio 42, Vector

Disclaimer: Disclaimed per usual. BLUF: Don’t sue me or F3, there’s no money in it.

Mosey from shovel flag to “The Nip” for WOR:





18xSnL Squats

This totaled 72, as in the 72nd b-day of the US Air Force (which occurred about 10 days ago).

As the US Air Force has played an integral part of my life, I shared this celebration with the PAX.

We then moseyed (in near-full-gloom) toward the top of McCabe Hill” for Activity 1 of THE THANG:

Burpee Mile: 12 burpees every 1/4 mile or so.

We stopped two times (so half a mile in) then I whipped out a surprise at the bottom of McCabe Hill:

Activity 2:

Jacob’s Ladder: Mosey to bench, drop for 1 burpee, then to bottom of hill and back to the top for 2 burpees. RnR up to 7.

Al Gores upon early completion, which raised questions about the “Chair Force.”

Jokes – we sure got ‘em, don’t we?

Countdown from 30 to 1, then mosey along for our continuation of the Burpee Mile (which we effectively completed as a group).

At this point, it was suggested that we may not make it back to the shovelflag in time. I scoffed – after all, we *always* finish on time, right???

Feeling the beatdown set in, we all dropped for Activity 3:


And on we moseyed to the gazebo. At which point, we stopped for some early Mary (as YHC was about to Splash Merlot):


10xAlabama Prom Dates

10xFlutter Kicks

Then, realizing that we were NOT going to return to the parking lot in time, YHC called an AYG to the shovelflag.

All in at ~0619, which was, while not dreadful, still late. YHC needs to get better with respecting the time of others. It’s true.



Well, THAT was a learning opportunity. YHC has no excuse, other than an overabundance of Q-drenaline. YHC needs to work on reining that in and apologizes to the PAX of Bomber today, and while it WAS a celebration of sorts, today’s workout also served as a reminder that the Q is not infallible. YHC is a flawed human being, and as such, there is room for me to grow and learn from this experience.



-Prayers for continued healing of Pumpkin Spice’s injuries.

-Welcome to F3, Money Snake!


10/29 – Libeery at Fat Bottom Brewery in the Nations. Book is “The Three Big Questions for a Frantic Family” by Patrick Lencioni.  If you read it, great. If not, you should still probably show up to Libeery for some high-quality fellowship.



Atlantis – 09.12.19 – “Tour De Les Nations”

8 PAX did that hard thing and posted at Atlantis for an educational sightseeing adventure as they got better together.

QIC: Cunning Linguist
PAX: Crablegs, Pop-A-Lock, Pumpkin Spice, Lunch Lady, Right Said, Toothless, Trapper Keeper

Disclaimer was disclaimed at 0530 and then we embarked on a short mosey to the end of Morrow Rd for our WOR in front of Taqueria Juqulita, arguably the best Mexican restaurant in the neighborhood.


20 SSH

15 LBACs

15 rLBACs

12 WMH

10 SnL Squats

Following the WOR, we moseyed to Tennessee Ave and stopped to engage in The Thang, which YHC has affectionately dubbed the Tour De Les Nations.


Tour De Les Nations

Activity 1.
20 Merkins IC

Mosey along Tennessee Ave to 51st and stop at the intersection of 51st and Centennial Ave to point out arguably the best brewery in town for some Burp(ee)s.

Activity 2.
25 Burp(ee)s OYO

Brief mosey to The Nations Silo, arguably the most iconic landmark in the neighborhood, where YHC explained who the old man on the silo is and how he has contributed to the revitalization of The Nations.

Activity 3.
25 Squats
25 Imperial Walkers
25 Lieutenant Dans
25 Overhead Press

Mosey along Centennial, hard left onto California Ave and then left on 60th then crossover to Pennsylvania Avenue to make a pit stop outside of DFrost’s home to take a knee and pay our respects due to his new 2.0. A video shout-out arguably may have been filmed as well.

Mosey back to 61st then right turn toward the entrance to West Park

Activity 4
AYG Sprint from entrance of West Park to shovelflag.

Then, on our sixes for MARY.

15 Freddie Mercuries
20 LBCs
15 WWIs
12 Boxcutters

Proverbs 16:3 – “Commit to the LORD whatever you do, and he will establish your plans.”

This was a full 2.5 miles of Q-drenaline. I especially appreciated the motivational mumblechatter of the PAX (I am talking directly to you, Mr. A-Lock), and I was only further inspired to get out and Q more workouts!

Prayers for the healing of injuries to Pumpkin Spice, and for the 2.0s of DFrost and Porcelain

9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. I’ll be there.

10/29 – Libeery at Fat Bottom Brewery in Les Nations. Time still TBD. Reach out to Crablegs for additional deets.

C.L. out – SYITG!

Atlantis – 8.15.19 – “The Mount Rushmore of Pro Wrestling”

4 HIM took the DRP and fought through a phalanx of bodyweight exercises to become honorary Hulkamanics.

PAX: Crablegs, Trapper Keeper, Vector

QIC: Cunning Linguist

After a surprisingly short disclaimer (given YHC’s typically verbosity), we departed from the shovelflag area at 0530 with Bluetooth speaker in tow and moseyed approximately halfway around the lower soccer field and then found a dry spot to circle up for our WOR:






15SnL Squats

Feeling sufficiently warmed, we then moseyed to the playground area and then YHC announced THE THANG.

But first, some background: as a child of the 80’s, YHC was obsessed at an early age with pro wrestling.  YHC decided to create a list of my “Mount Rushmore of Pro Wrestlers” as well as a related playlist to keep us all motivated.


Song 1: “Real American” by Derringer – Theme Song of Hulk Hogan

During the verse, we performed American Hammers.

During the chorus, we performed Merkins. (because who is more American than the Hulkster, brother?!)

Countdown from 30-1, then short mosey to benches where YHC announced his second member of the Mount Rushmore of Pro Wrestlers.

Song 2: “Warrior” by Scandal ft. Patty Smyth – Song to represent Ultimate Warrior

During the verse, we performed Lt. Dans

During the chorus, we performed Overhead Presses (just like the Warrior).

Mosey around the lower field until finding a dry spot for our next stop.

Song 3: “Macho Man” by Village People – Song to represent “Macho Man” Randy Savage

During the verse, we performed Side Straddle Hops

During the chorus, we performed Burpees (because we all want to be macho men).

Yet another mosey toward lower parking lot, then pull off for final member of my list.

Song 4: “Rock & Roll All Night” by KISS – Song to represent Dwayne “The Rock” Johnson

During the verse, we performed Squats

During the chorus, we performed Jump Squats (because we can’t perform the People’s Elbow without powerful legs as well – and have you seen the size of The Rock’s thighs??)

Mosey toward Pizza Hut gazebo, then stop for THANG 2.


3 rounds of DIDs – with “Da Dip” by Freak Nasty as our workout song (thanks to Crablegs for the suggestion and TK for the inspiration)


Incline Merkinsx10

Decline Merkinsx5

With time running short, YHC wanted to make it up to Vector for not following through on a promise made to him last week.

Therefore, YHC played “I Ran (So Far Away)” by Flock of Seagulls and led group on a bonus mosey (while listening to the song) around lower parking lot and back to shovel flag.

Landed at shovelflag at 0612, leaving us with about 3 minutes of Mary:


20xFreddie Mercury

15xAlabama Prom Date

20xLittle Baby Crunches


Prayers for Vector as his son started his first day of HS this week!

Prayers for TK as he continues to receive positive news from the doc and whose right knee is healing well!

Prayers for Crablegs as he and the M recently celebrated 3 years of matrimony!


Quote from Phillipians 4:13: “I can do all things in Christ who strengthens me.”

May we continue to show our humility and vulnerability as we grow as leaders and pillars in the local community.


Always a pleasure – today was no different in that regard. That said, today was a true blast, and YHC’s goal was show that we are all human and we all have our guilty pleasures. It is okay to admit these to one another. Let us continue to grow in our willingness to be vulnerable and in our willingness to trust in our fellow man!

9/14 – 5th Anny of F3 Nashville. Fun starts at 0600. Don’t miss it!