Stonewall – 08/05/17

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Crawfish, Deep Dish, T-Cell, Binary, Hambone, Third Person, Edible Arrangement, Huggy (Cincinnati), Hyster (Davidson), FNG Phoenix and the Magic Carpet


Mosey through the park over to the green space by the handiramp and commence COP, all IC:

SSH x 20
SnL Squats x 15
LBAC F x 10 >
Air Press x 10 >
OH Clap x 10 >
Seal Clap x 10 >
LBAC R x 10
WMH x 10

Mosey over to the soccer field and split into two teams. Teams line up on opposite goal lines. Team 1 performs 15 merkins and runs to opposite goal lines while Team 2 does 15 squats and runs to Team 1's goal line. Each time you meet in the middle, do 5 burpees, and decrease merk/squat count by 1 rep with each run. #crowdpleaser

Slowsey over to the blacktop and do a bit of "prep work" with lunging, sidestepping, and bear crawling around the perimeter of the court. Time for some suicides!

One full suicide x 5 with no rest. 20ct. Here I explain to the pax that this one will be timed. 39" later, I inform them that if we beat it, we're done. If not, more suicides. 35" later and we all exhale.

At this point, YHC decided to make use of the abandoned basketball and try our hands at free throws. Each missed free throw is punished with 5 burpees for the group. This time would be better, right!?


Wrong. After my first miss and those first 5 burpees, we unanimously decided that we'd just add a burpee for each consecutive miss and that the total would reset after a make.

7 misses and 33 burpees later, Huggy hits one to cheers from the rest of us. We then proceed to add a few more burpees as we finish an atrocious 1-12.

15' remain and YHC gives the pax a glimmer of hope (doubtful) by promising to end the workout right there if I can make the 3/4 court shot from the opposite three-point line. Way off.

Indian Run down Kirkwood to Granny White. With perfect timing and perfect execution, I might add, everybody's had a turn when we make it to the handiramp.

Ark Loader with Bear Crawls, Crab Walks, and Frog Jumps, and then head to the jungle gym for 5MOM:

Rev Plank Bridges x 30"
Side Star Plank R/L x 15"
LBCs x 10
Boxcutters x 10
Rev Plank Bridges x 30"



FNG showed up at 0658 and said Edible Arrangement told him about it and that he was coming. 0700 and no sign of him as we take off, but here comes his truck barreling down Clayton. Thank goodness because we never would have learned the story of his child acting experience in The Phoenix and the Magic Carpet, his new F3 namesake. Welcome!


After much discussion amongst The Office regulars, the men of the West End Club are launching a workout at Elmington Park this Monday at 0530. Check Slack for updates and confirmation of meeting spot.

The Office will now convert to a run workout with Hambone taking the reins. 9:00 pace and same launch point for all those interested. The AO will perhaps serve us for special events and CSAUP activities as well.

Continue to pray for the Kemps and Wallaces, and be thinking about Supersonic as he's about to plunge into the joys of fatherhood.

Football season starts soon. Go Tigers.

PA out.

Block O Rama

QIC: Iditarod

PAX: Godfather, Aristotle, Sea Gull, Schnitzel, Hawk, Papa Juan, G-String, NPR, Iditarod (QIC), Grohl, Derty, Ace, 2.0 FNG King, 2.0 FNG Jack, FNG Rev. Scraps

Lap through parking lot second lap sprinkle in some bear crawl, crawl bear, politicians.
Good Mornings x 12 IC
Willie Mayes Hayes + Baby arm Circles x 20 IC
Side Straddle Hops x 20 IC
Tempo Merkins x 10 IC
Mosey to Construction Yard
Stop at the bridge for 10 Burpees OYO
Pick up the 6-Once all in instruct to find partner each pair gets one Cinder block from construction site Mosey to three way intersection for instructions for the remainder of the workout

The Thang
Partner work with Blocks-P 1 performs exercise while P2 runs to 3rd street light and returns.
Rd 1
Plank for the 6

Rd 2
Bench Press
Once finished started alternating Blockees(Burpees with a Cinder Block) with Partner-Work till all in then 1 or 2 minutes more.

Return blocks to site
Squat Jumps for Mud Removal
Once all in AYG back to MMC Parking lot.  Plank for the 6


2 x 2.0’s in attendance children of  Ace-Fittingly dubbed King and Jack-The Queen, Ace’s M would have been proud of the hard work put in by her suit. FNG Rev. Scrappy has a tendency to finish others un eaten leftovers.

YHC shared about devotional time this morning spent in Mark where Jesus says to the Pharisees and Sadducees-Give to Ceasar what has his image give to God what bears his (Man).  Prayed for PAX.

Please sign up on slack as we are using that for communication and linking to mothership F3Nashville PAX. Email CCR for a slack invitation

Also I’ve created a Q signup Spreadsheet on Google Docs

Floppy’s Title Here

*Detention – 7/31/17*
*QIC*: Floppy Disk

*PAX*: Yard Sale, D’Mish, Ludwig von Oshkosh, En Fuego, Red Bag, Grisham, Due Process, Leatherneck, Accounts Receivable, T-Swizz, Tidy Cats, Bagger Vance, Edible Arrangement, Too Tall, Dupree, Spring Break on Ricki Lake, Foggy Pirate, Dine ‘N Dash, Wet Noodle, Dry Rub – FNG, Boudain – FNG, Venus – FNG, Vegemite, D-List, Floppy Disk

*Warm-O-Rama* (all IC)
SSH x20
Windmills x15
Good Mornings x15
Butt Kickers x15
High Knees x15
BACs F x10
BACs R x10


Rihanna – This Is What You Came For – Plank Jax and Mtn Climbers for duration of song. Every time she says “You” do a merkin and Plank Jack.

PAX fall in to two lines. Indian Run from CH parking lot to corner of Hogan and Marchant. Various exercises while waiting for the six.

Backpedal up Hogan hill approximately 100 yards, resume regular mosey to Crievewood Baptist parking lot. Various exercises while waiting for the six.

7’s – All Burpees! Run up/down parking lot hill between.

Mosey back to CH playground for 3 sets of:

10x Pullups
20x various Merkins (regular, Irkins, Derkins)
10x big boy dips or 20x bench dips

Mosey back to start, circle up for a little bit too much Mary.

Ola Dollies x20 (IC)
Crunchy Frogs x20 (IC)
J-Lo’s x20 (IC)
10x Hand-release Merkins (OYO)
20x Bridge-style Mariah’s alternating regular, right leg on left knee, left leg on right knee (IC)
Alternating Shoulder Taps x20 (IC)

Welcome FNG’s Dry Rub, Boudain and Venus!