Broken Wheel Field Trip to the Pain Ground

14 PAX in Attendance:  CheezWhiz, Soccer Mom, Udder,  Stats, Creeper, ShowMe, Numbtucks, Netflix (Welcome back!), MuRSA, Sterno, Tebow, Typo+, TVGuide & Tercer Grado (3rd Degree) (QiC)

Numbtucks and YHC came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, Numbtux. Way better than Enya, also way more explicit EARMUFFS! Eventually 13 PAX came in and we got (kept) rolling.

Jam Box provided by MuRSA, playlist by YHC. BG music included AudioSlave, LeCrae, Tripp Lee, Van Halen, TobyMac, West Coast Revival, Black Sabbath, Led Zepplin.

Mosey the dark streets of N’ville to NES basketball court (~0.3mi). CheezWhiz rolls up out of the gloom at this point so 14 PAX total.

Warm-Up with Van Halen (Dance the Night away, “Love in the Third Degree”, get it?!?!?!):

  • Obligatory (JK) 25 SSH
  • 10 Tempo Squats
  • 10 Tempo Merks
  • 10 Imperial Walkers
  • 30 seconds GM OYO


Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 9s


  • Swerkins (Swing Merkins)
  • Pull-ups

MOT: lunge walk back and forth


Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat X 3 Songs (8 rounds total per 4 minute song)

We did: SSH, Merkins, Imperial Walkers & Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: UpTown Funk,  Smells like Teen Spirit, Rocky Theme (12 minutes total of Tabata)

Mosey Back to Nolensville Park

Not enough time for the bridge, but plenty of time for more WORK!


  • 4 IC SSH and 2 burpees. 8 or 9 rounds. Could tell by everyone’s faces that everyone loved this. Don’t worry, we’ll bring it back!

What?! Over already? The fun was just starting…to be continued at The Forge!


  • Word of the Day: Endurance/Perseverence
  • 36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

    “Yet a little while,
        and the coming one will come and will not delay;
    38 but my righteous one shall live by faith,
        and if he shrinks back,
    my soul has no pleasure in him.”

    39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls.

  • If you can and haven’t already, shoot some cash (suggested $5) to Tebow on Venmo for Coffeeteria (which has been very well-attended!)
  • Also, what if any interest is there in buying a portable Bluetooth speaker for F3Nolensville general use? If enough folks would incorporate it into their Qs, it may be worth everyone chipping in. Suggestion Box Wide Open.
  • KEEP POSTING! Great to see guys who were FNGs just recently sticking with it and getting better/faster/stronger. Iron Sharpens Iron.

Love getting to lead these HIMs.

Until next time,

3D, out!

Parking Deck Shenanigans

QIC: Iditarod
PAX: Scraps, Childish Gambino, Aristotle, Omaha, CDL, Yosef, Noble Virus, Grohl
2 Laps around courthouse while a couple of stragglers pulled up. Side Shuffles, Bear crawls, Politicians all included.
GMs x 10 IC
WMH x 10 IC
Daisy Pickers x 10 IC
BAC x 10 IC
Big ole arm circles x 10 IC
SSH x 10 IC

The Thang:
Mosey to top of parking deck.
10 Burpees every minute on the minute for 10 Minutes
Top Level-30 LBCs, 30 Squats, 30 Merkins
1 Level Down-20 LBCs, 20 Squats, 20 Merkins
1 Level Down- 10 LBCs, 10 Squats, 10 Merkins
Bottom Level- 5 WWI sit ups, 5 Lt. Dans, 5 Hand Release Merkins
Mosey Back To the Courthouse
10 Crunchy Frogs
10 WWIs
10 LBCs
20 Flutter Kicks
That’s All
COT: Prayer and Name o Rama.


Temp: 74
Gloom Factor: Moderate
PAX: Princess Aurora, TOGA, Plunger, Silver Medal, Boone’s Farm, Bagger Vance (6th Man)
YHC was called in at the 11th hour by the Honorable En Fuego hence the Q would be WIB consisting of the following:
Super short, slow, varied mosey ending w picking up PA in lot and
IW x 13, Squats x 13, Hillbillies x 13, Lunges x 12, Merkins x 13
Partner Up for Accountability
130 Merkins
230 Air squats
330 LBC IC
410 Burpees
510 Windmills
630 Merkins
730 Mountain climbers IC
830 Flutter kicks IC
910 Burpees
1010 Cherry pickers (4-count)
1130 Merkins
1230 Side Straddle Hops
1330 Supermans
1410 Burpees
1510 Chain breakers IC
1630 Merkins
1730 Lunges
1830 Hello dollies IC
1910 Burpees
2010 Putin Pounders IC
213 Max sets of dead-hang pull-ups or flexed-arm hangs
Mosey back from playground for:
Extended MARY:
30 Merkins
30 LBCs IC
30 Squats
10 Burpees
10 Cherry Pickers
30 Merkins (broken into sets of 10)
30 Lunge w Twist
Plank variation
Great to hang w the PAX of III Pillars this am and to lead a high impact virtually no running Q. The above Thang was copied and pasted from the US Military Officer Candidate School website. YHC fouled up the order from above but rest assured all PAX got a good lather.
•This Friday is First Friday Lunch 1130 at Cookery
•Tuesday, the 11th all AOs will converge at the steps of Percy Warner starting at 0530 and will last about 60’
•Friday, the 14th is Friendly Friday
•Saturday, the 15th Tough Mudder
•Saturday, the 29th F3 Four Year Anniversary Q and Q School to follow
•Sunday, the 30th 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK and YHC. Details to follow on Slack
•Prayers up for Silver Medal’s M heading to SE Asia to lead the ministry they are associated with and for him to lead his family well while she is gone
•Prayers up for TOGAs M’s grandmother in hospice in FL

Labor Day Detention

74 degrees greeted the naughty nine PAX who correctly decided to labor on Labor Day.

PAX: Backlash, Yard Sale, Dine ‘n Dash, Floppy Disk, Bagger Vance, Vegemite, Boy Band, Reefer, Ludwig van OshKosh (QIC)

Mosey around the bus loop and backpedal for a bit behind the school and circle up in the pavilion.


20 SSH

10 Butt Kickers

10 High Knees

10 Good Mornings

10 WMH

10 Air Presses

10 Overhead Claps

10 LBAC, then reverse


YHC has been known to start some workouts with 10 burpees a minute for 10 minutes, but I decided to deconstruct the burpee a bit and vary it up with 10 merkins and 15 squats a min for 10 mins. The balance of the minute is used for recovery before starting again.

Every 2 rounds we varied the merkin from regular, to clerkins, diamond, one-legged and werkins. Somewhere during round 2 or 3 YHC realized he didn’t give a proper disclaimer and audibled one during the merkins. The very last set we did 15 jump squats for good measure as well.

Partner up for 4 rounds of more leg work going the length of the pavilion and back.

R1 – P1 squat side shuffle (the basketball defensive posture) — face same way each way. Meanwhile P2 doing planjax until P1 returns and then flapjack

R2 – P1 lunge down and reverse lunge back, P2 mountain climbers

R3 – P1 broad jump down and back, P2 SSH

R4 – P1 bear crawl down, crawl bear back, P2 SSH

Head to the rails for more upper body work

10 derkins with partner holding legs, then immediately flip over and do 10 rows with partner holding legs. Flapjack. 3 sets total.

Mosey back to parking lot.

I couldn’t decide between 7s or 11s based upon the time remaining, so I chose 9s because why not. Start with 8 burpees on one end and 1 squat on the other end. WW1s for the 6.


40 Flutter Kicks

5 burpees OYO


Good work today. Next Tuesday 9/11 is the all area convergence at the steps of Percy Warner Park. Big Bang and Funyuns leading that CSAUP.

A week from Friday (9/14) in the Seven Springs shopping center on OHB, Boy Band is launching a new AO in the parking garage behind The Well and other stores. They’ll likely be doing burpees in front of Orange Theory fitness trying to EH some Sad Clowns who pay way too much for zero accountability.

A tough mudder is coming up soon, I believe on 9/15. Calf Killer is looking to sell his spot to someone wanting to do it.

Many PAX enjoyed the lukewarm coffeeteria — compliments of CCR, who was MIA. Beggars can be choosers too.


Today’s Magic Word…Burpee

17 PAX came out to set a record for The Forge in Nolensville. 2 for Pre-party with 2 joining in around round 5. 10 burpees on the minute for 10 minutes.
3rd Degree, Udder, Sterno, Typ O+, MuRSA, HushPuppy, NumbTucks(QIC), Soccer Mom, Little Miss Piggy, Cheez Whiz, Stats, Tebow, Altidore, Creeper, Ragdoll, TV Guide, & FNG (F3 name? help me Mersa)

Run around to practice fields for warmup since gates were locked (so much for the open policy huh?).

Warm Up
SSH x 20
Slow low Merkins
Slow low squats

Knee to Chest / hip flexer stretch

Thang 1 – Burpee Royal (with little rest in between)
Regular Burpee – 10
Double Shot Jack – 10
180 Burpee – 10
Clap Burpee – 10
Mountain Climber Burpee – 10
Tony Hawk (360) Burpee – 10
Wolverine Burpee – Left knee / Right knee / Regular jump up 10
Regular – 10
Thang 2 – Wheel Barrel Derkins (partner)
Grab a partner and do wheel barrels & Every 10 yards 5 Derkins to 50 yd line then switch partners (50 Derkins)
Thang 3 – Grizzly Burpees
Start with one burpee and then get down and start bear crawling. Every time Q says “Grizzly” perform one burpee. Go the majority of the football field.
Thang 4 – Lunge Burpee 
Do 4 Lunges (each leg is 1/2) & then 2 burpees (i told you it was the magic word) Go the length of the field.
Thang 5 – Burpee Apocolypse
10 Burpees – 9 Burpees – 8 Burpees – until you get to 1. Very little rest in between.
Mary to midfield
Flutter Kicks IC x 35

Alabama Prom Date x 12

Q realized we have plenty of time left so all perform 10 WWIs then run a lap around the track, 10 American Hammers lap around the track, 25 LBCs run lap around the track.


Total Burpee count – around 170 for most, 270 for those who came for pre-party.

Buns of Steel

5 Pax greeted their Friday right with a dose of Slamberry

Pax: Tampa, Funyuns, Grisham, Rosemary, and Greatrap (QIC)

Start off with a good warmup lap then circle up for stretches. We did a fast pace group of many stretches and everyone was being to sweat.


10 min running clock of Lt. Dan’s with 95lb on back. Rules were every time you needed to take a break and drop the weight, you had to do 5 burpees before you began again. Legs were smoked after this. Everyone has a good looking butt for the holiday weekend.

2 min break as we discussed the Metcon. There was a lot of chatter of the start of the next run of our legs not working. They would not move.


Buy-in: 400m run

25-20-15-10-5 of the following:

Russian KB swings

Hand release merkins


Cash-out: 400m run

I was struggling pretty bad toward the end but the guys kept me going. In all, it was a great and hard workout.

Grisham didn’t have enough so he led us in 8 count body builders for 10 reps.


Till next time,


The Hill Blast – Razor’s Last Stand

Weather was clear.
Foxtrot TAL -QIC
Pax – too many to name, but 21 in all. Notables Razor…aka Venus…

We began with a short mozy down to the amphitheatre. Did a double loop around the mini circle to catch up with Prevac. He’s going to Tuscany, Italy today with his wife. I’ve never been but hear amazing things about the area. I am looking forward to going one day soon.

Circle up for warmup
25 Ssh’s
10 slow count Merkins
15 Mountain climbers
10 Good mornings
10 Willy mays
15 Baby arm circles

The exercise portion begins:

5 Teams of 4
50 per person dips
50 per person merkins hand release
50 per person stadium jumps
50 per person squats with 1 one thousand second count at bottom
2 on team running the mini loop and back while others continue exercises.

First to finish must go to the wall and begin wall sits.

We finished and began to mozy to south edge of campus where we noticed Frougal McDougal administering mouth to mouth resuscitation to Razor…..I thought it was a little strange because later on someone told me he skinned his knee! :)) Hopefuly Razor returns soon!

Anyways, the group trekked on to the gravel road on the south edge and ran straight east towards the track. We stopped for 10 merkins at the top of the ridge.

Next team exercise  began on track-
2 on team running full lap (1/4 mile)
While each person must complete 100 Monkey humpers, 100 lunges , 100 Carolina dry docks head to ground individually

Most teams alternated until each crew had run 3 laps. Yard Sales team completed 4 while rest finished.

With 4 minutes to go, we finished up with quick mozy back to parking lot.  Blue Mules grunts really helped me stay the course!!!
Finished with 90 seconds of Mary.
20 fast count Freddie Merks.
20 slow count J Lo’s!

Cowboy prayed for us. He gets me every time!

Partner-work Q @ Cruel Hall

18  PAX in Attendance: Vegemite, CCR, PSL, The Strangler, DineNDash, FloppyDisk, BlackWidow, CalfKiller, AccountsReceivable, Reefer(b), Cinderella, Kaison, OffShore, LudwigVanOshKosh, HollowBackGirl, Backlash, Lumbergh (Respect!) & 3D (QiC)

73 and VERY HUMID to start. 16 PAX at the start and we picked up a couple along the way. This was my first Q here at this AO, thanks for showing up!



  • Jog around Bus Loop to back of CH
  • SSH IC x 15
  • SJ IC x 15
  • Tempo Merkins IC x 15
  • IW IC x 15
  • 30 seconds GM OYO

The Thang(s) 

Burpee Apocalypse (55 burpees)

Mosey to bottom of bus loop

Partner Work Bus Loop: Partner up with someone you have never partnered with before. Different Mode of Transportation (MoT) up the hill with partner and when reach the gate 10 burpees and then run the small loop together back to bottom of loop/hill. Plank and Wait or Mary exercise until the 6 after both partners have completed each challenge (each partner performs, both do 10 burpees and lap every time, can switch out positions as needed but must complete 2 hills per team per MoT)

MoTs: WheelBarrow, Piggy Back, Crawl-Bear (this was a crowd favorite, 5 squat penalty for pausing) (5 total laps, 50 burpees)

Pain Ground: PAX 1 performs 5 pull-ups, 10 merkins and 15 squats while partner high planks. FlapJack. R&R.


  • flutter kix x 25 IC
  • American Hammers x 15 IC
  • 10 Mountain Climber Merkins (4 count Mountain climbers and 1 Merkin) OYO



  • Great work today Men! Intentionally brutal Q that took encouraging words and exhortation to make it through. We make each other stronger.
  • Consider the responsibility & power of the words you speak or write. The tongue is one of the smallest parts of the body and yet can start a fire that quickly gets out of control. We need Self-control. Our words have the power to build up, or tear down. Think about that as you go through the weekend at home, work, or get on social media. Out of the overflow of the heart the mouth speaks. Sky-Q has to change our hearts…DM me if you want more info/clarification
  • Great job as partners looking after your battle-buddy, so I thought I’d leave you with this…

Schnitzel’s Birthday Q

QIC: Schnitzel

PAX: Iditarod, Grohl, Noble Virus, Scraps, Yosef

Weather: 75 and rain

Jog around parking lot

Good mornings
Willie mayes Hayes
Cherry pickers
Baby arm circles
Imperial walkers
Non-imperial walkers

35-4 count side straddle hops
35-4 count merkins
35-4 count mountain climbers turned into something (can’t remember)
35- cherry pickers
10 burpees

Partners-1 ran to the lightpost other planked. Down and back to light post and alternate. Worked our way up to 3 and then back down.
50 monkey humpers

Small loop slightly faster than mosey/stop 4 times
15 right leg lunges
15 squats
15 left leg lunges
15 squats
10 burpees

COP- give it away/red hot chili peppers- side straddle hops during verses, plank jack during give it away, and tree huggers during instrumental. We finished with tree huggers

One lap around parking lot and finished up

Fire CoT by Schnitzel

III Pillars – 08.21.18 – “Belated Happy Backblast”

13 PAX celebrated a birthday for YHC at III Pillars, but YHC did all the gift-giving.

QIC: Princess Aurora

PAX: Lumbergh, Tampa Libra, Blue Mule, Hambone, Reveille, Silver Medal, Cowboy, Harvey Updyke, Boone’s Farm, Bicentennial Man, Plunger

Following a disclaimer and a brief mosey over and around the senior living parking lot, we backpedaled up the side entrance to the track to wake those quads up and hit the center of the field for the COP:

  • SSH x 34
  • WMH x 17 (+ 1 silent to even out the legs)
  • LBAC x 17 F/R
  • Squats x 34


In honor of the big 3-4, those numbers would play heavily into the workout. Three exercise circuits, four exercises each, three rounds of each circuit.

Circuit 1 (3 rounds):

  • Squats x 34
  • Merkins x 34
  • 2ct Flutter Kicks x 34
  • 200m lap (~34″ of running)

Circuit 2 (3 rounds):

  • Pull-Ups x (Max/3 + 4)
  • Split Squats x 34 (17 R/L)
  • LBCs x 34
  • SSH x 34

Circuit 3 (3 rounds):

  • Bear Crawl x 34 yards
  • Lunge Walk x 34 yards
  • Dragon Crawl x 34 yards
  • Duck Walk x 34 yards

AYG back to the parking lot. COT/BOM.


Thanks to all who had their maiden post at III Pillars in my honor. It was much appreciated, and the workout, while super awful at the end, was actually a fun one for me to take the PAX through. It was especially awesome to see all the encouragement through the 200s and the traveling exercises.


  • Glad to hear Lumbergh’s son passed the FE.
  • Prayers for the Llewellyn family and the tragic loss of their son
  • 9/29 4th Anniversary Workout at Stonewall followed by Q/Grow School. More info to come, but SAVE THE DATE.
  • Football season is upon us. College colors are encouraged on Fridays!
  • Go Tigers.

PA out.