AO: bomber
Q: hambone
PAX: Sherlock, DintyMoore, Pep, Chunks, Hair Band, Puzzlah, Hedwig, CubCadet, Papa Bear
FNGs: None

WARMUP: No time to waste–no warmup.

THE THANG: CubCadet requested that there be no burpees + running, and because I respect the most respected members of the most respected AO in Nashville, how could I not oblige?

The thing about the burpee is there is a whole bunch of gettin’ up and gettin’ down. Why not just cut out the extra movement and do the merkin and the squat separately? The geriatrics in the crowd approved.

Besides the running and stopping for merkins and squats, we also managed to get a quick set of pull ups and then moved over to bear crawls + other work near Nebraska Ave.

The closeout was Jacobs ladder with NO BURPEES–just merkins and squats. Work your way up to 7 and then SSH for the six.

MOLESKIN: DintyMoore was late, but he was able to follow his nose to my stank and catch up with the crew. He just knew how to get us.

Sherlock came flying in with rizzzzz because he caught lots of red lights on the way over, but he made up for it by catching up and then performing Jacob’s Ladder like a champion.

Speaking of late, Chunks came flying in on his fleet feet accompanied by Hair Band. He was pretty smoked, but “that was the pace he picked”.

Papa Bear, Hedwig I don’t want you guys to feel left out–you guys looked excellent on the bear crawls. I know you’ll lead some in the future.

Puzzlah I couldn’t notice any problems with the hip. The man is large, but he moves like butter on a lobster.

Speaking of lobster, Pep, I’m really sorry I didn’t have more at 525. Sometimes all I have to give is my love and the workout.

CubCadet, I fulfilled my promise, so even though you may not technically be AOQ, your word reigns supreme and I honor it–even if I have to use a bit of semantics to get the workout in that I want.

COT: Prayers for Hedwig’s 2nd cousin (technically?) and his awesome life and passing. Prayers for the Beam/Beem family and the loss of their child (thx DintyMoore). Prayers for Hair Band’s 5 minute move.

hambone out.

Beach Bops

AO: bomber
Q: Grape
PAX: Pep, Cream Cheese, Tim the Toolman, DintyMoore, Hedwig, Sherlock, Paddles (DR- Tampa)
FNGs: None
CONDITIONS: it’s getting hot

WARMUP: SSH, WMH, LBAC etc. while we waited for DintyMoore to show up


B- 100 Burpees
E- 150 Elbows to knees (mountain climbers- 2 count)
A- 200 Alabama prom dates
C- 250 Carolina dry docks
H- 300 High knees

Timer runs around the building

Finished with wall sits and about 2 minutes of Mary

MOLESKINE: always good to get a burner in before a beach trip!

ANNOUNCEMENTS: hunger games 3.0 coming up, 5k coming up, night moves too, there’s a lot happening

COT: praise for Hedwig new job, prayers for DintyMoore friends and others who are sick and hurting


2.0 Fun

AO: bomber
Q: DintyMoore
PAX: Cream Cheese, DintyMoore, Firefox, Hedwig, Puzzlah, Tim the Toolman, Vector, Wet Wipes, Clue, Leonardo, Ronaldo
FNGs: None
CONDITIONS: last perfect morning

SSHs – 5
Toe Touches – 7
Side Jumps – 5
Donkey Kicks – 7
Bird dogs – 5
Imperial Walkers – 7

Home plate – 7 burpees
Gorilla Crawl
1st base – 5 iron mikes
Backwards Crab Walk
2nd base – 5 Burpees
Frog Jumps
3rd base – 7 merkins
Army Crawl

Kickball until 6:12
3 outs = 5 burpees
1 run = 5 lunges
Fielders = jumping jacks
Non-kickers = fence sit
Runners = hold plank

Quality time with our 2.0s was a fun way to spend the morning.

Hedwig starts new job on Monday


A Sweet and Salty Suprise

AO: bomber
Q: SalPal
PAX: Pep, Hedwig, DintyMoore, CubCadet, Vector, Tim the Toolman, Papa Bear
FNGs: None
CONDITIONS: Brisk, you’d think it was still spring.

WARMUP: Short mosey + active stretches.

1. Hill bernies + burpees + jog down + iron mikes on a timer. Reps added until splits left ~30 seconds for rest.
2. SWEET or SALTY? DintyMoore picked SALTY. Situps, Air Presses, Low Plank Hold, Tricep Dips, and “You vs. You Burpees”
3. Precision sprints – try to run to outfield and back, get as close as you can to 30 seconds. Missing time meant burpees.

MOLESKINE: People spent time trying to figure out if SaltyPal is a bit, or if I’m genuinely that angry all the time. It’s a bit of both. 😉

ANNOUNCEMENTS: 2.0 workout next week, see slack for deets.

COT: Prayers for healing, community members and family recovering from surgery. Hedwig with 2.0 en route + new job. Prayers for my M + her job search, praise for ongoing success. All other intentions spoken + unspoken.

Cafe Star Bagel for Coffeteria.

Stay salty Nashville. Sally out.

Murph Training

AO: bomber
Q: Grape
PAX: CubCadet, Focker, SalPal, Pep, Vector, Papa Bear, Sherlock, DintyMoore, Wet Wipes, Hedwig, Breadsticks, Humble Brag (DR- STL)
FNGs: None

WARMUP: SSH, LBAC F, LBAC R, and then more SSH as Focker arrived late

THE THANG: Ran around McCabe and made various stops to complete sets of 5 burpees, 10 Merkins, and 15 squats until we had run 2 miles and done 100/200/300

Subbed pull ups for burpees on a couple of sets

Threw in some lunges at one point

Lots more SSH as well

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: seemed like a lot of people were/are going through some kind of loss or transition. Prayers for the HIM


Final Exams

AO: bomber
Q: Firefox
PAX: Papa Bear, CubCadet, Vector, Pep, Sherlock, Puzzlah, Black Lung, Pop-A-Lock, Hedwig, DintyMoore, JingleVader
FNGs: None

– 20 SSH
– GM

Courtesy of my eldest 2.0 who is finishing up 8th grade, we took a 10 question multiple choice final exam. After listening to a question, PAX bear crawled to the cone representing their answer. Correct answers got stars (20 Star Jumps), incorrect answers got 10 burpees.

Questions included:
– What is the line of latitude separating North and South Korea? (36 | 38 | 40 | 41)
– Which of these is NOT an invention from the Gilded Age? (airplane | dishwasher | barbed wire | repeating rifle)
– How many valence electrons are in a Halogen? (3 | 5 | 7 | 0)
– In what Act does Tybalt die in Romeo & Juliet? (2 | 3 | 4 | doesn’t die)
– Which character doesn’t die in Romeo & Juliet? (Tybalt | Paris | Benvolio | Mercutio)
– Which is NOT one of the 7 main elements of art? (unity | shape | form | value)
– How many naturally occurring noble gases are there? (5 | 6 | 7 | 8)
– Which of these is not a part of the brain? (Pons | meninges | arachnoid | phalanges)
– Which of these is equal to 1? (i^2 | i^3 | i^4 | i^i)
– How many sharps are in the key of A major? (0 | 1 | 2 | 3)

Afterwards, we moseyed to the playground. PAX were given the opportunity to “pull up” their grades. In groups of 3, one person ran around the community center, one did pull-ups, the other did a “plank-to-push-up” (from low plank, extend your arms to high plank without moving your hands). After 2 full rotations, pull-ups were swapped out for hanging leg raises and the ground exercise was swapped out for dips.

To ensure we were all well-rounded students, everyone did 10 copenhagen plank dips per side on the low wall by the playground.

Back at startex, we held a hollow body hold until the final bell, announced by Alice Cooper’s “School’s Out”.

MOLESKINE: No retribution may be visited upon my daughter for her part in creating this workout.

COT: Everyone shared a moment of gratitude. I will add an additional moment of gratitude by thanking all the PAX in attendance for sharing. It was a great way to end the proceedings.

Anyone remember how many they got right/wrong? I think CubCadet might have done the best with around a 70% or 80%, but I can’t confirm that. On the brain question, I noticed that everyone followed Black Lung and Vector, except Hedwig who immediately recognized his error.

Hold On

AO: bomber
Q: Firefox
PAX: Papa Bear, DintyMoore, CubCadet, hambone
FNGs: None

WARMUP: Light mosey up to the clubhouse

THE THANG: With a balky knee, YHC put together a workout devoid of jumping, lunges, and running (except for a couple short moseys between locations), incorporating a lot of static holds and hanging exercises to a playlist featuring songs with “Hold” in the title.

Thang 1: Plank to the Alabama Shakes “Hold On”

Thank 2: PAX partnered up. 1 PAX held a static hold position while the other performed 10 reps of an exercise and then alternated. Partners performed each exercise 3x.

1. Hold: Table Top (or high bridge); Exercise: Table Top alternating toe touches (10x each side)
2. Hold: Superman; Exercise: Hand Release Merkins
3. Hold: Hollow Body Hold; Exercise: WWIs
4. Hold: Reverse Plank; Exercise: Reverse Plank leg raises (10x each side)
5. Hold: High Plank; Exercise: Plank with leg raises (10x each side)

Thang 3: Mosey down to the playground, then OYO:

1. 10x Hanging Leg Lifts, 20x Merkins, 30x Plank Jacks – 3 total circuits
2. 10x Hanging Knee Crunches, 20x Dips, 30x Mountain Climbers (each side is 1/2) – 2 total circuits
3. 10x Pull-Ups, 20x Candlesticks/Butt-Ups, 30x Buzzsaw Planks – 1 circuit

Mary: Dealer’s Choice
– Freddie Mercury’s
– LBCs
– Flutter Kicks
– Heel Touches

– Hunger Games
– Hendersonville Launch
– Paintrain
– Symphony tickets
– All the things (check the calendar)

COT: Everyone shared a moment of gratitude or reflection

Always an honor and joy to lead. Also, apologies that the Respect : No-Respect ratio was not in favor of the Respect cohort, CubCadet.

Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead

Freed (for all) to Lead

AO: bomber
Q: hambone , Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
PAX: Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
FNGs: None

WARMUP: Concerned about the AOQ, the pax decided to head out towards casa de Scouten at 5:30. The slight mosey is just what everyone needed to get the blood flowing. Upon arrival, the pax noticed that 1) the houses was dark and 2) it was quiet. Fearing death / an angry M, Chunks opted not to ring the doorbell and instead we moseyed back to the startex.

THE THANG: Ever the positive influence, hambone decided to get the men moving around and routed everyone to the front of the community center with a circle up and chat.

F3 is about leadership, and with all of the accomplished men in the pax, leadership was not hard to find. With a (roughly) 5 minutes per mini-Q, each man was to take his turn leading the crew. Y’know how people would make up stories at camp with a few sentences and pass to the next man? It was gonna be like that except with less maturity.

hambone decided that the men needed to head away from the AO and took his 5(ish) minutes to move a quiet side street. The men proceeded to do “threes” with burpees at each end.

Chunks took the men back to BBQ and proceed to honor DintyMoore with BOMBS. YHC then fired Chunks.

Firefox took us back to the community center and proceeded to lead us in some bench work. Ever jealous of FF’s athleticism, YHC fired FF.

Puzzlah allowed some stretching, but then immediately took us to the hill and threatened to run. Thanks fully it was limited to bear crawls and squats. Since YHC wasn’t wearing gloves, YHC fired Puzzlah.

Understanding that hambone was being biased towards the younger crowd, the reins were turned over to Tim the Toolman who ran us back to the playground for a round of 30, 25, 15, 10 on squats, dips, burpees, pull ups. Thanks, TM–you’re now fired.

Vector, taking early offense at being snubbed because of his advanced age, opted to make the pax run again and honor t-cell with some DIDS except with ridiculous rep counts. DIDS without t-cell? You’re fired, Vector.

CubCadet, Papa Bear, Pep, and Sherlock took us out with some Mary. Truth be told, YHC was a little bit afraid of handing the reigns over to CubCadet because of his propensity for difficult ab work. YHC was confirmed with the 50 IC flutterkicks (wtf). I also want it noted that we didn’t get to Sherlock who is younger and better looking than some of the guys that went first.

MOLESKINE: The mission of F3 is to plant, grow, and service small men’s workout groups for the invigoration of male community leadership. When unfavorable circumstances hit, we will always be prepared to lead. We are not perfect and no man is an island. When circumstances hit a brother, we will always step in and push forward.

5 * 9 is 45, so theoretically 9 men should have gotten their shot. With a late start, a quick trip through the neighborhood, and YHC hogging 5 minutes and 45 seconds, not every man got his full shot. That said, it should be acknowledged that I helped us avoid the 100+ burpee buy in from Pep

ANNOUNCEMENTS: Go enjoy Chunks’ meat next weekend.

COT: Prayers and celebration for the birth of a granddaughter for Papa Bear, and prayers for the health of our brothers.

Ashanti at Sunrise

AO: bomber
Q: Pole Dancer
PAX: DintyMoore, Siri, hambone, Puzzlah, Sherlock, Tim the TOOLMAN, Wet Wipes, CubCadet, Vector
FNGs: None
CONDITIONS: Crisp and Clear

WARMUP: Mosey to the North Course, active warmups on the way back

THE THANG: Deck of Death!

Burpees for Spades
Merkins for Clubs
Double Crunches for Diamonds
Lunges for Hearts

Aces & Jokers were a 60 second plank hold and loop around the lot

ANNOUNCEMENTS: Plank challenge coming up in April

COT: Prayers for consistency and determination