Author: Gregory Fenske

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III Pillars – 07.11.23 – “Big Gulps, huh?

9 PAX including one WL got a taste of Slurpees and Big Gulps during a 7-Eleven-themed workout.

QIC: Princess Aurora

PAX: Batter, Formica, Go Fish, Grape, Harbaugh, Pep, T-Cell, ’88 (WL-Gold Rush)

THE THANG:

Brief disclaimer and quick mosey to field per usual for a nice little warmup consisting of:

  • SSH
  • LBAC F/R
  • Moroccan Night Clubs
  • WMH
  • SnL Squats

Having just returned from a trip to South Dakota, YHC noted the toughness one would’ve required to settle that land and wanted to honor that with a quick but oh-so-painful routine. In Jack Webb style (1:2 ratio), PAX performed one squat followed by two Iron Mikes (1 ea leg). We took the count up to 5 and worked our way back down. This was most definitely a crowdpleaser and will be used again.

Mosey over to the jungle gym for Part 1 of the two-part 7-Eleven Series:

Standing 11s – Slurpee (burpee with star jump)/Pull-ups. No mosey in between, just rest as needed.

For Part 2, PAX moseyed back to midfield for a circuit we called the B.I.G. G.U.L.P. PAX worked through 32 oz reps of each exercise:

  • Boxcutters
  • Imperial Squat Walkers
  • Groiners
  • Gorilla Humpers
  • Undertakers (sit-up with legs flat and apart, like the wrestler’s famous reanimation)
  • Leg Raises
  • Peter Parkers

Mosey back to flag with enough time for a brief cool down of butterfly and glute stretches and some good mornings.

COT/BOM

MOLESKINE:

Glad to have ’88 in from Sacramento. We’re in the thick of sweating season, so it was good to show the Cali boy some humidity.

BULLHORN:

T.A.P.S. – Pep’s job, Franklin soccer parents

Announcements:

  • 7/17 – Yum Yum Q at iiiP!
  • 7/20 – Stairway to Heaven workout at Percy Warner stairs  with Harbaugh and Formica on the co-Q

PA Out

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III Pillars – 06.13.23 – “TueCon IV”

 

20 HIM converged at III Pillars for TueCon IV and a no-frills full-body workout in sublime conditions.

QIC: Princess Aurora

PAX: Batter, Black Lung, El Capitan, Feel the Berns, Fodder, Formica, Grape, Grisham, Oatmeal, Old Crow, Pedialyte, Pep, Ringo, Siri, Sooie, Sooner, Subway, Yum Yum, Zelenskyy

THANG:

Mosey to track for Warm-o-rama

  • SSH
  • LBAC F/R
  • WMH
  • Half-Groiners
  • Y’s
  • T’s

Upper Body

Jack Webb from 1 to 10. (55 Merks and 110 Air Presses total)

Mosey to swing set for Pull-Ups x 40. Break up as needed with Ab Thrusters in between sets and to wait for six.

Lower Body

Mosey to the “Little Mountain” to warm up the legs with Bernie x 4

AMRAP 15′ – Groups of three rotating through

  • Major Dans (Iron Mike-Drop Squat)
  • Alabama Prom Dates
  • Lap around track

Core

AMRAP in 8′. 15 reps each.

  • BBSU
  • Lift Overs
  • Heels to Heaven
  • Heel Taps
  • Jane Fondas L
  • Jane Fondas R

AYG back to flag then COT/BOM

MOLESKINE:

Great to see some familiar faces and some new ones as well. This morning’s weather was absolutely fantastic and enough to make me forget how crappy the workout was.

BULLHORN:

Announcements:

  • 6/15 – Gentlemen’s Cornerly – 1900-2100 at 438 Melrose Ave (Inside Woven Goods)
  • 6/16 – Open Tab – 1730 at Fat Bottom
  • 6/20 – Pep on Q at iiiP!
  • 6/28 – Night Moves – 1930 at Capitol Steps with post-Q hang at Von Elrod’s
  • 7/4 – Independence Day Convergence – 0600 at Sir Ellington

TAPs:

  • Sooner’s ultimate buddy’s shoulder
  • Martin family
  • Siri’s upcoming exam and child

PA out.

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III Pillars – 04.11.23 – “What’s the 4-1-1?”

16 HIM picked up the phone and got dialed in for a 4-1-1 themed workout at III Pillars this morning.

QIC: Princess Aurora

PAX: Formica, Go Fish, Gov’t Mule, Grape, Grisham, Haggis, Harbaugh, Howitzer, It’s Just Lunch, Michelin Man, Paper Pusher, Pep, Ranch Hand, T-Cell, Zelenskyyy

THE THANG:

After a haphazard disclaimer and brief preview of the theme, mosey to field for COP:

  • SSH
  • LBAC F
  • OH Clap
  • LBAC R
  • SnL Squat
  • WMH

Telephone:

Grab the 20lb slam ball and line up for a little game of “telephone.” Starting at the goal line, PAX stand shoulder to shoulder, pass the ball to the next man, running to the front to repeat until we’ve crossed to the opposite goal line. Repeat other direction. For third round, we switched to alternating behind the head and between the legs and then repeated again.

Dialtone

All talked out, we hit the bleachers to get “dialtoned.” PAX completed 4 rounds of 11 reps each of the following circuit with a lap in between each round.

  • D. – Derkins
  • I.  – Irkins
  • A. – Ab Thrusters
  • L. – Leg Raises
  • T. – T-Raises
  • O. – Overhead Squats
  • N. – Newton’s Cradle (2-ct)
  • E. – Eccentric APD (4-5 seconds to lower)

Rotary Phone

Mosey back to midfield and circle up facing outward and on our six. PAX pass the slam ball around the circle, aiming to get faster in each subsequent revolution. After some confusion with this antiquated piece of equipment, we threw it out and made our way back to flag for cooldown stretches and COT/BOM.

MOLESKINE:

Hopefully PAX got all the information they desired from calling 4-1-1 today. Always appreciate the way y’all humor me and my silly themes. My hope is that y’all have as much fun doing the work as I do coming up with it.

BULLHORN:

TAPS:

  • Prayers for my mom, Louisville, and the Covenant and Nashville communities.
  • Prayers and praises for PP’s M’s last chemo treatment

Keep shining your light in this city and leading with kindness and conviction.

PA out.

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Titan – 03.01.23 – “1st of tha Month”

With probably another 4 years on my frame since my last visit to Titan, YHC was honored to Q at Toolman’s request and honored some musical birthdays in the process.

QIC: Princess Aurora

PAX: . Blue Mule, Buster Bluth, Dinty Moore, Grey Album, Preacherman, Solo Cup, Stuntman (WL-BHM), Tim the Toolman, Vector

THE THANG:

Mosey to circle overlooking Lake Watauga for COP with soundtrack provided by Bone Thugz-N-Harmony’s “1st of tha Month”

  • SSH
  • WMH
  • LBAC F
  • OH Claps
  • LBAC R
  • Good Mornings

Birthday #1: Glenn Miller

Soundtrack: “In the Mood,” “A String of Pearls,” “Chattanooga Choo Choo”

Mosey to the plaza event center where many a big band dance party has occurred. It was time to get in the M.O.O.D. with “In the Mood” and other Glenn Miller hits as our soundtrack. AMRAP the circuit below until time.

  • Merkin x 20
  • Overhead Squats x 20
  • Overhead Press x 20
  • Donkey Kicks x 10 ea leg

Birthday #2: Justin Bieber

Soundtrack: “Baby,” “Sorry,” “What Do You Need?”

Mosey to Hill of Sisyphus for 11s inspired by the Bieber’s first hit, “Baby.”

  • Little Baby Crunches at top
  • (Little Baby) Iron Mikes at bottom

Birthday #3: Roger Daltrey

Soundtrack “Won’t Get Fooled Again,” ‘My Generation”

Mosey to playground for another AMRAP circuit honoring our frontman of The Who.

  • Windshield Wipers x 5 ea side
  • Hydraulic Squats x 5
  • Overhead Pulls (a.k.a. Pull-ups) x 5

Mosey back to the Great Lawn for another Who tribute with “My Generation.” Burpee each time you hear the lyrics “my generation.” Works out to 38 in 3:19.

With the clock almost at 0615, we didn’t get to properly celebrate…

Birthday #4: Kesha

“Tik Tok” while we waited for the six and then COT, BOM

MOLESKINE:

Truly a great experience and privilege to be back at Titan, and many thanks to Toolman for making the ask. As the location of Nashville’s first weekday workout and my first Q, Titan remains a special AO throughout all of its evolution over the last 8.5 years. Plus, you regulars really knocked it out of the park with the renovations!

BULLHORN:

TAPs:

  • My mother’s health, Pep’s job search, Vector’s 2.0’s international trip

Pleasure to lead as always!

PA out.

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III Pillars – 02.14.23 – “Lovefools”

Nine PAX acted like a bunch of lovefools after Cupid paid a visit to III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape, Grisham, Haggis, Pep, T-Cell, Vector, Yum Yum

THANG:

Today’s theme followed the lifecycle of a young man’s date.

Mental and physical prep – Warmorama

  • SSH
  • LBAC F
  • OH Clap
  • LBAC R
  • WMH
  • Good Morning
  • Bulgarian Split Squats 2 x 10
  • Skullcrushers 2 x 10

Buying flowers – “Flower” by Moby

  • Classic routine of holding people’s chair and moving up and down on corresponding lyrics #crowdpleaser

Time to meet our date – Cindy

  • 20’ 12’ AMRAP of 5/10/15 with Pull-ups/Merkins/ Squats, respectively.

This place sucks, let’s go dancing – Cupid Shuffle

  • Plank circuit – J-Lo’s during chorus, Mountain Climbers, Kicks, and Low-to-High in sync with instructions

Misguided advances are rejected and we find ourselves alone back home looking through old Valentine’s cards – Mary

  • I’m Jane Fonda You
  • You Make My Heart Flutter Kicks
  • Be My Little Baby Crunches
  • You Make Me So Happy Crunchy Frogs (T-Cell)
  • I Want You to Be My Alabama Prom Date (Grape)
  • Let’s Monkey Humper Around (Yum Yum)
  • You Put the Pound in My Pickle (Grisham)

Frustrated by a date gone bad, it was time to take it out on this stupid little Valentine box with Boxcutters.

COT/BOM

MOLESKINE

Thanks once again to the PAX for putting themselves out there this morning. Rejection isn’t easy, but we’re better for it. Glad to introduce many of these guys to the “Flower” routine. It’s certainly been a minute for me. Also, grateful for minimal judgement during the “Cupid Shuffle.” Certainly had to be where the date turned sour since Cindy realized we couldn’t dance. 

BULLHORN

TAPS

  • Pep’s job search continues, and his renovation has begun
  • Yum Yum’s mother’s health as well as his MIL’s health. Prayers for safety as they travel to visit.

Love you all. XOXO
PA out.

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III Pillars – 12.27.22 – “Hippendicitis”

Three amigos enjoyed the cool temps and a stand-in Q at III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape

THANG:

Post-disclaimer, PAX carefully moseyed up to midfield for warm-o-rama.

COP:

  • SSH x 20
  • Windmill x 10
  • WMH x 10
  • Imperial Walker x 15
  • SnL Squats x 10
  • Good Mornings x 10 OYO

Hop over to the jungle gym and find some space for a 20’ AMRAP circuit of the following:

  • Pull-ups x 5
  • Merkins x 10
  • Big Boy Sit-ups x 15
  • SSH x 20

Find some space on low wall for another AMRAP circuit:

  • Dips x 15
  • Step Down R x 10
  • Step Down L x 10
  • Bent-over Y Raise x 15
  • Run 120 yds

RnR for 12’

Mosey back to start and get 10 quick reps of side-lying hip adductions (Thighmasters?) on each side

COT/Triangle of Man

MOLESKINE:

Felt good to lead again after having to punt on last Friday’s subzero Bomber and having the good problem of a steady stream of Qs and VQs at iiiP.

I owe it all to Hipster’s appendix which is the perfect segue into…

BULLHORN:

TAPs:

  • Hipster’s appendectomy and recovery
  • Grape’s and Go Fish’s small group
  • Holiday travel for all

Upcoming events:

  • 01.01.23 – NYD Convergence, 0600 at Bermuda Triangle in Brentwood
  • 01.02.23 – LeanPax Challenge begins – No alcohol, follow a *healthy* diet of your choice, and 30 minutes of exercise
  • 01.03.23 – Brewsday! (If you’re forgoing the above OR can stomach the taste of NA beer OR just want to hang out in a bar – all are acceptable)

Go Tigers!

PA out.

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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

THE THANG:

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.

COT/BOM

MOLESKINE:

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!

BULLHORN:

TAPS

  • 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

Announcements:

  • 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

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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

THE THANG:

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.

MOLESKINE:

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!

BULLHORN:

  • 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.

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III Pillars – 04.19.22 – “ADD”

8 PAX warmed their chests on a chilly April morning.

QIC: Princess Aurora

PAX: Crablegs, Formica, Gov’t Mule (FNG), Grisham, Harbaugh, Howitzer, T-Cell

THANG:

Mosey to the field for COP:

  • SSH
  • WMH
  • SnL Squats
  • LBAC F/R
  • Overhead Shrugs

Hop over to the bleachers for a D.I.D. alternative called A.D.D.

Three rounds of the following, each superset followed by an Indian Run around the track.

  • Archer Merkins – 5 ea side
  • Decline Merkins – 10
  • Diamond Incline Merkins – 20

With all teeth in tact, PAX turned around and lined up along the sideline for 11s with 4ct Mountain Climbers and Jump Squats, running sideline to sideline in between.

Mosey over to the swings and partner up. P1 performs 10 pike push-ups while P2 performs 10 pull-ups. Tag out, and rinse and repeat for 4x for 5 rounds total.

Circle up for Mary on the track

  • Leg Raises Ring of Fire-style all the way to 128.
  • Scissor Kicks x 15
  • LBCs x 10
  • Newton’s Cradle x 10
  • Bird Dogs x 10
  • Jane Fondas x 10
  • Alabama Prom Dates x 10

Mosey back for COT/BOM

MOLESKINE:

Welcome Ben Cook aka Gov’t Mule. A jam band junkie married to a Columbia, TN native, we’re glad to have another Clemson Tiger in the mix!

BULLHORN:

Continued prayers for professional decisions and ailing friends and family as well as for health during the race this weekend.

Pleasure to lead you all!

PA out.

 

 

 

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III Pillars – “EMOMa So Ugly…” – 03.08.22

7 PAX gathered on a brisk Tuesday morning for a slow burn of a full-body workout designed to get you beach ready just in time for spring break.

QIC: Princess Aurora

PAX: Formica, Grisham, Howitzer, It’s Just Lunch, Pumpkin Spice, T-Cell

THANG:

Disclaimer and mosey to the track for a warmup lap and COP:

  • SSH x 20
  • LBAC F x 10
  • Overhead Press x 15
  • LBAC R x 10
  • WMH x 20

Phase 1

PAX gathered ’round the jungle gym to embark on an EMOM circuit hitting all major muscle groups as well as the aerobic system, all to the sucré sounds of mostly French electro house. PAX perform reps as prescribed and rest for remainder of minute. Exercises as follows:

  • 0:00 – Pull-Ups x 10
  • 1:00 – Hand Release Merkins x 15 – upped to 20 for second set onward
  • 2:00 – Big Boy Sit-Ups x 15
  • 3:00 – Squats x 20 – scaled up to 1.5x Squats for second set onward
  • 4:00 – 200m Run

RnR up to 25:00

Phase 2

Quick jog over to track gate and down Bernie Incline for a leg afterburner. Iron Mikes x 10 (2=1) followed by Bernie up to gate and jog back down. People’s Chair for six and go again x 2 for 3 rounds total.

Phase 3

Indian Run back to parking lot and circle up for 4MOM:

  • APDs x 10
  • Boxcutters x 10
  • LBCs x 10
  • Shoulder Taps x 10
  • Jane Fondas x 10 ea

COT/BOM

MOLESKINE:

Glad to have Howitzer back out, and great effort by all throughout the EMOM circuit. T-claps to Pumpkin Spice for pushing the pace on the 200s and also to Grisham for providing Spice with a riveting final 200 duel. As predicted, the 200m rest period was the shortest and added an extra level of difficulty to the pull-ups. At first glance, the workout didn’t seem to intimidating, but after witnessing Grisham shed a layer each round, YHC started to feel better about his Q.

BULLHORN:

Continued prayers for IJL’s friend, Formica’s dad, and Howitzer’s M.

Upcoming: Grow Ruck 27 here in Nashville – 04/29 – 05/01. Kick off the weekend with some HIM over beers and hot chicken, wake up Saturday for a morning workout, dive into the four quadrants of Preparedness in the F3 curriculum at GrowSchool, and embark on an overnight ruck designed to you push beyond your comfort zone and accelerate your leadership.  Hit up Big Bang and Tampa Libra with any questions, and be on the lookout for some promo videos.

PA out.