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


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


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


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.



  • 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


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

PA out.

Hobbling Gobbler 3.0

24 Nov 22

Hobbling Gobbler 3.0

Temp : 40ish
Gloom Factor : Moderate

PAX : Right Said, Det Pikachu, Michelin Man, Umbrella, Money Shot, Hipster, Care Bear, Skeet, Red Skull, Cowboy, Esposa, Happy Ending, Smoke Jumper, Siri, Offshore, Ponzi, Tampa Libra, Natural Ice, Tolkien (W/L STL), Black Lung, Works 4 a Guy, Floppy Disk, Turtle, Club Car (FNG 2.0), Yamaha (FNG 2.1), EZGO, Iron Lung, Toga, Hugs not Drugs, PSL, Sooner, T Cell, Toothless, Bagger Vance
QIC : BV, Money Shot, Michelin Man, Toothless

Disclaimer Given 0559:45

Thang :

Hobbling Gobbler 3.0 route.

NMM : Such a great turnout today. Grateful to see all the PAX converge at Machina Verde aka Green Machine aka 3rd Annual Hobbling Gobbler.
Ruckers rolled out at 0530 while Ponzi and Happy Ending did a pre run loop scouting all of our turns for us and even made an adjustment to one sign.
PAX all broke out together and soon split into several pace and convo groups. Young bucs along w FD and PSL out front. More seasoned PAX fell in behind.
Per usual, YHC hit the Porto Let at M1.2 while Iron Lung held back to watch my 6 … (types weirder than I expected).
The race was on upfront for the coveted prizes. While YHC wasn’t there to witness, word is there may have been a Mary Decker Zola Budd incident between Floppy and W4AG. Again, I can’t confirm but there was talk of reaching out to Dilfer to see if he had any finish line footage.
So many great connections post run. Was really cool to see PAX reach out to others and meet new Bros.
T Claps to our local sous chefs, line cooks, runners, et al T Cell, Toothless, Hipster, Det Pikachu, Money Shot.
See y’all tomorrow at either The Buff or Cruel Hall.
Next Convergence is 1/1/23. AO / QIC TBA stay tuned to the Slack for Deets.

BH :
Movin on Up’s new baby
Third Coast in Ukraine
413 class starts in Jan
Black Lung is Qing a gnarly 1stF challenge beginning 3 Jan 23. Be on the lookout for deets. Think it’s called the LeanPax challenge … hope someone designs some sweet gear for us to consume.

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


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.


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!


  • 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.

New Year’s Day 2022 Convergence – “I’m Feeling 22” – 01.01.22

36 PAX (+1 Runner) from across Middle Tennessee descended on Stonewall for an NYD convergence manwich as can only be concocted and delivered by the dynamic duo of Foxtrot Talks A Lot and Princess Aurora (YHC).

Conditions: Positively sublime.

QIC: Foxtrot Talks A Lot & Princess Aurora

PAX: Bad Boy, Bagger Vance, Black Widow, Carebear, Cinderella, Cocoon, Cowboy, Crablegs, Cross Stitch, DFrost, Dinty Moore, Hambone, Hi-Viz, House Arrest, Margot, Michelin Man, Moneyshot, Oregon Trail, Ponzi, Pumpkin Spice (PP), Red Skull, Rug Doctor, Shocker, Sooner, T-Cell, Toolbit, Toolman, Tuna, Vector, Vespa, Waterboy, Whoopie, Winger, Works For A Guy, Yard Sale


PA Bread Bottom Slice

Upon issuing a Happy New Year welcome and standard disclaimer, PAX set off on a medium mosey up and around Sunnyside Mansion as we made our way to the basketball court for a raucous COP mostly backed by Blondie’s “Call Me.” The extra challenge to stay on beat was much appreciated.

  • SSH x 22
  • Squats x 22 (went from double count to single count pretty quickly)
  • LBAC F x 11 (Hold for bridge)
  • LBAC R x 11

Quick yog to the tennis court for 11s from alley to alley. Jump Squats and 4ct Mountain Climbers with a wall sit for the six. We also had a visit from a nearby neighbor who complained to Michelin Man about how Prince’s “Nothing Compares 2 U” stirs up too much emotion in her and is making her NYE hangover worse so could you turn it down please?

Handoff to FTTAL for Meat and Cheese

Team Building Exercises:

Four teams, four stations, four minutes of work with a minute to rest and rotate. Tally up all of your reps with a special prize going to the winning team!

Station 1: Leap Frog from playground to path around mansion. Odd man Broad Jumps. Each rep counts as 1.

Station 2: Pull-ups on Jungle Gym

Station 3: Merkins in parking lot

Station 4: 100m Sled Push

RnR with 2:00 stations and sled resistance set to zero (or was it only never zero for our group???)

Handoff back to PA for the Top Slice of Bread

How do you get to 22? With two 11s of course! Circle up in the parking lot for Stationary 11s with Clerkins and Big Boy Sit-Ups. Plank for six.

Time called and the winner is….everybody and nobody!

COT/BOM and ice baths for a select few.


From Foxtrot:

Happy New Year F3 Men!!

Having 36 willing participants for Stonewall’s first post of the year was definitely a treat. As I sit here nestled on my couch, the pain of yesterdays tenuously choreographed 60 minute workout symphony rings in my ears (and my lower leg parts).

MVP was Princess Aurora. From the beginning stretches, the circuit audible, the Mary intensity, the closing prayer and his brave “I’ll go first” ice plunge.
Honorable mention goes to my wing man Yard Sale. Set up and break down of the ice chamber and tiki torch ensemble was much appreciated. Not to mention the ice contribution!!!

Highlight of the workout goes to DFrost. His smile when hearing all the 80’s throwback music was beautiful. And him unfurling his love sword when getting into the ice bath was truly priceless.

The ‘until next time’ award goes to the Franklin crew. Their unwillingness to try their first ice bath post F3 workout was understandable. We will bring it again next year!!


TAPS for the families of the sick and those we lost this year.

Please continue to pray for Spicoli’s family. There will be a celebration of his life on January 8 at City Church Franklin.

Also please pray for Franklin’s Snoop as he is battling serious complications from COVID right now. You can also support his family here.

May you be courageous in your goal-setting and tenacious in your pursuit!

PA out.



Hobbling Gobbler

Hobbling Gobbler
Temp: 50
Gloom Factor: Nil

PAX: Floppy Disk, PSL, Yard Sale, Rug Doctor, Breadsticks, Crab Legs, Siri, Michelin Man, Cowboy, Old Hickory, D’Frost, BnB, Bagger Vance


Disclaimer : less of a disclaimer and more of a route review which some paid more attention to than others.

THANG : 5 Mile loop around Lipscomb towards Hillsboro HS back up Belmont down Paris and down Lealand to StartEx.

NMM : Some ran faster than others, some ran farther than others and some just ran. Hope this will continue on for years to come. Next year, YHC will post some flags at the turns and possibly print some cheap, heavy cotton Gildan tees.

9/11 20 Year Convergence

9/11 20YR

PAX: Venus, Black Lung, Tuna, Overruled(W/L B’ham), Boone’s Farm, Hugs not Drugs, Umbrella, Wedding Singer, Olan Mills, Floppy Disk (11.2 run), Super Nova, Ponzi, Tampa Libra, Works 4 A Guy, CCR, Michelin Man, Cub Cadet, Cunning Linguist, Chowduh, High Flyer, The Jeweler, PopALock, T Cell, Siri, Steve Jobs (FNG), Ratatouille (FNG), Fishure (FNG), Ginger, Quiver, Bagger Vance, et al

General Disclaimer given, workout specific disclaimer given.
Mosey to BMB and back.

WOR x 20 … SSH, IW, GMA, Phelps, BAC (F/R)

110 flights

9 x Ruck presses bottom
11 x Bulgarian SS bottom

To the Top

9 x Ruck swings top
11 x Ruck squats top

RNR 11 times total

Time around 0730

New Year’s Day Convergence – 01.01.20 – “A Decade Under the Influence”

41 HIM shook off 2019 with a rousing start to 2020 that took them through the last decade.

QIC: Princess Aurora

PAX: Bagger Vance, Black Widow, Big Pharma, Boyband, Braddock, Cathy, Clickbait, CCR, D’Mish, Deep Dish, Delorean, Dookey, Drago, Dupree, Floppy Disk, Foxtrot-Talks-A-Lot, Grisham, Hans and Franz (Lex KY), Kingpin, Lump, Maytag, Mile High, Moneyshot, Moonpie (RVA), NSYNC (FNG), Ochocinco, OT, Pancreas, Porcelain, Pre-K, Red Skull, Shoota, Spicoli, T-Cell, Tiny Dancer, Tuna, Umbrella, Vegemite, Venus, Yard Sale


A brief disclaimer, wishes of Happy New Year, and it was off to the track and football field for the COP:

  • SSH x 20
  • LBAC x 20
  • Overhead Claps x 20
  • Hop Kicks x 20
  • Half-Groiners x 10

Line up along the 20, backpedal to the opposite 20, and run back. Repeat whilst YHC sets up the cue cards for today’s “in 10’s” escalating grinder, a reflection on the last decade.

From the 20, PAX run to the opposite 20 and perform 10 reps of prescribed exercise. Run back and perform 10 more + 11 of the next exercise. Run back to the other and perform the 10 + 11 + 12. Continue to build upon the “year” before, ending with 20 reps of the last exercise. Exercises were as follows.

  • 2010: Merkins
  • 2011: Alabama Prom Dates
  • 2012: Plank Jacks
  • 2013: Iron Mikes #crowdpleaser
  • 2014: Flutter Kicks
  • 2015: Mountain Climbers
  • 2016: Squats
  • 2017: SSH
  • 2018: Hillbillies
  • 2019: Big Boy Sit-Ups
  • 2020: Prison Cell Merkin Burpees #biggercrowdpleaser

Stallions who finished early were instructed to continue performing the escalator but dropping the first exercise. I don’t believe we had anybody who got to drop 2011 before our six finished.

All in, and it was over to the starting line for a “quick” mile time trial to set a personal standard for the year. So what if it’s a low baseline influenced by heavy fatigue? Positive psychology!  Makes me wonder what Mile High (5:15) would’ve thrown down when fresh.

Mosey back to the parking lot and circle up for various exercises to wait for six.



‘Twas a wonderful turnout with Franklin bringing a crew, a pair from Spring Hill (following a half-Murph, mind you), and even a couple from Lexington, KY and Richmond, VA joining the fray. The workout was not without a couple of hiccups (delayed start to the playlist, phone dying before the stopwatch could be utilized for the time trial, a giant soccer goal in the middle of the field), but spirits were high, and the mumblechatter was entertaining and plentiful without being excessive. Granted, I wasn’t on Foxtrot’s side of the field, so I could be wrong there.


Just one announcement today:

A Letter to the PAX – 01.01.20

PA out.

8 November Robbie Miller Hero Workout

Temp: 32ish
Gloom Factor: Moderate

PAX: D’Mish O Nuts, Floppy Disk, PSL, Accounts Receivable, Yard Sale, School Girl, Ludwig, 85, Pedialyte, Movin On Up, Too Tall, Paul Blart (FNG), Bagger Vance

0529:45 Disclaimer

Lots of early MC RE: temperature, wind and proper attire…more on that to come.

Normal long mosey down Trousdale, up bus loop over to shed to pick up Coupons.

Circle up under pavilion. High plank for 6 …quick review of F3’s 5 core principles and our #Mission as well as another Disclaimer for our FNG.

SSH x 13 IC
Squats w Block x 13 IC
High Knees > Butt Kickers x 13 IC
WMH X 13 IC (YHC was reminded this is a stretch and to slow down)
NO GOOD MORNINGS to the chagrin of D’MON.
5 Ct Burpees x 5

Robbie Miller WOD from GoRuck’s Heavy Hitter Monthly Challenge.

12 Rounds:
6 Pull Ups
6 Burpees
6 Mountain Climbers (4 ct.)
6 Coupon Get Ups

Plenty of time left so we dropped off the ‘Pons and headed to the front wall for
6 Mike Tysons
5 Mike Tysons

Side Shuffle down Hogan and then Circle up for

6 MOM:
Flutter Kix X 50 IC to commemorate the 50 year anniversary of something that happened 50 years ago today.
5 Merkins
25 Ola Dollies IC
High Plank
5 Merkins
20 AL Prom Dates IC
5 Merkins
High Plank Yoga version for Too Tall


Sustained cold weather for the foreseeable future. All agreed that wind was the main culprit in today’s discomfort.
It’s Tights season once again for Too Tall.
Floppy gets all his hats for free and his Cabelas hat was on point today.
Ludwig will dress more appropriately next week to account for wind chill.
D’Mish O Nuts (stylized as D’Mon) needs us to chip in for a new pair of Ninja Ice. I thought he’d just bill CPA for some but apparently that’s frowned upon.

• Continued prayers for Sinclair family.
• Tampa Libra’s ongoing adoption process.

9/11 Convergence

Temp: 60ish
Gloom: High

Sanctions, Big Bang, floppy disk, Leatherneck, black widow, Dr Smartt, En Fuego, Tiny Dancer 🕺🏿, penny loafers, deck the hollis, high flyer, foosball, Princess Aurora, Grease Trap, Silver Medal, hipster, Umbrella, Bagger Vance


Disclaimer and WOD explained. YHC realized later that several things were off: 1)YHC attitude towards questions being asked 2) not a lot of clarity on Slack that this was a Ruck WOD 3) YHC can give better instructions moving forward

11 Willy IC
9 Squats IC
11 Imperial Walkers IC

10 Ascents 10 Descents
Work done at top and bottom (done w Ruck)
R1 Top :11 Single leg step ups (that’s 22 total Bang)
R1 Bottom: 11 Burpees
R2 Top: 11 Lt. Dans
R2 Bottom: 11 Merkins
R3 Top: Bulgarian Split Squats single leg (22 total)
R3 Bottom: 11 Dirkins
R4 Top: 11 Dips
R4 Bottom: 11 Irkin
R5 Top: 11 OH Squats
R5 Bottom: 11 OH Press
R6 Top: 11 Single leg step ups
R6 Bottom: 11 Burpees
R7 Top: 11 Lt. Dans
R7 Bottom: 11 Merkins
R8 Top: 11 Bulgarian Split Squats Sgl leg
R8 Bottom: 11 Dirkins
R9 Top: 11 OH Squats
R9 Bottom: 11 OH Presses
R10 Top: Partner Carry
R10 Bottom: #PUT6

F Kix x 20 IC (BV)
WWI x 25 IC (Penny Loafers)
Scorpions x 15 IC (DTH)
J Los x 20 IC (HiFlyer)
American Hammers x 10 IC (Foosball)
V Ups x 20 IC (Grease Trap)


Thank yall for posting to at our 4th 9/11 Convergence. I am going on record to note my early AM snarkiness and that I will work on curbing it in the future. Sanctions, we can sound off in the gloom next time we are in mixed company. I snapped “No” but it would have made sense.
The fact that some PAX posted sans Ruck sack was fantastic and also a testament to my needing to work on clarity of communication if a Ruck was to be required. Make note, from here forward the 9/11 Convergence will be Ruck and Non Ruck friendly.
Grateful for yall and for your patience w YHC.
Love the Partnering up aspect (another area where YHC could have been a bit more cordial) of Qs as it’s a great way to push/be pushed and builds in some 2ndF to boot.
Lots of grinding put in this am and lots of positivity, something we could all use more of, dare I say.

I am sure we all remember where we were on 11 September 2001 and still remember how we felt as that morning unfolded. Regardless of your thoughts on the ongoing War on Terror and the side of the aisle you lean towards, you must admit the unbelievable feeling of unity and oneness in our country if only for a few short weeks. I liken that unity to what F3 has brought into my life and I hope yours, a group of men from different backgrounds, different socioeconomic views, political bents and faith stories coming together in the Gloom to get better.
Today we honored the 2,977 men and women killed on that fateful day, a day we will never forget and a day I hope we can continue to Memorialize not just on its anniversary but throughout the year as lives are lost to meaningless hate and violence.

Hit up Deck the Hollis and check out slack for info on his exploration of faith that he will be leading beginning 26 Sept.
Prayers up for Boones, for Ludwig, for my biz partner’s wife, for my friend Gibson’s dad-Pops, for Ocho Cinco’s dad & for all the unspokens.

See yall at Stonewall if not sooner.


Convergence – 07.04.19 – “Our Independence Day”

39 PAX kicked off America’s 243rd birthday at Bicentennial Mall this morning and prepped their bodies for a day of grilled delights, cold beverages, and unbridled patriotism.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, Big Country, Big Stick, Big Pharm, Black Lung, Blue Mule, Brother-at-law, Care Bear, Cinderella, Crablegs, Dick Whitman, Drago, En Fuego, Harvey Updyke, Hi-Viz, Hot ‘N’ Ready, Keep the Change, Life Champ, Lockbox, Mofomite, Notes, Oregon Trail, Pop-A-Lock, Porcelain, Red Skull, Scud Row, Slater (FNG), Stirrups, T-Cell, Tampa Libra, The Jeweler, Tidballs (FNG), Tiny Dancer, Tool Time, Vector, Waterboy, White Cloud


After YHC issued a director’s cut of a welcome and disclaimer, PAX took off on a mosey consisting of a head fake south toward Capitol Hill and back toward the main lawn north of the amphitheater to circle up for warmorama:

  • SSH x 15
  • SnL Squats x 10
  • WMH x 10
  • LBAC F/R x 10


Count off 1-4 into four groups and mosey over to Porcelain’s car to gather some coupons: 6 to 8 ft railroad ties that would serve as team weights. Mosey back over to the lawn with coupons in tow and line up for an Independence Day relay. The alien mothership’s shield has been deactivated, and Earth’s forces have organized a counter-attack. With the firing control mechanism on the four remaining aircraft malfunctioning, the PAX have no choice but to manually deliver the payload to the Court of 3 Stars carillon bells.

In single file, each team must move their coupon overhead in an Indian Run fashion. Once the last man has pushed the tie forward, he runs to the front to receive it and keep moving it along, repeat this process to the midway point. Once at the midway point, the team switches to a position straddling the coupon facing the other direction and pulling it through their legs in the same fashion until they’ve reached the bells. SSH for six, and mission: complete.

Move the coupons back toward the start point and offload to move toward the next phase of the workout.


In the amphitheater, PAX are instructed to find a spot along the lowest level to prepare for a hybrid “escaladder” of pain. Utilizing the Hand-Release Burpee Box Jump (HRBBJ), PAX perform one rep corresponding to the seating level they are on followed by Squats x 4 after the final rep. For each round, you must move back to the first level and complete all previous reps before moving to the next level. Confusing at first, but the PAX are sharp and figure out that the rounds go a little something like this:

  1. Level One: HRBBJ x 1 + Squats x 4
  2. Same as above + Level Two: HRBBJ x 2 + Squats x 4
  3. Same as above + Level Three: HRBBJ x 3 + Squats x 4
  4. Same as above + Level Four: HRBBJ x 4 + Squats x 4
  5. Same as above + Level Five: HRBBJ x 5 + Squats x 4
  6. Same as above + Level Six: HRBBJ x 6 + Squats x 4
  7. Same as above + Level Seven: HRBBJ x 7 + Squats x 4

That’s 84 HRBBJ if you’re keeping score, and the shouts, groans, and mumblechatter were evidence that PAX felt each and every one of them. Sweaty, grassy, and thoroughly warm, it was finally time for some fun on the Hill.


At the base of the hill, each of the four teams line up single file for Indian Broad Jumps to the top. Nothing fancy here. Last man broad jumps to the front of the line and all PAX advance in this manner up to the wall. Congrats to team 3 on getting to the top first and just under the time limit imposed by YHC. Grace was extended to allow all teams to reach the wall before the charge back down the hill and to the launch point.

PAX circled back up on the granite map to close it out with A-Mary-Ca. YHC fumbled around with the soundtrack of “America, F*** Yeah” to bring it home, but PAX were finally able to execute a 2ct American Hammer Ring of Fire up to 76.



It was a really great turnout with all areas of Nashville represented as well as Franklin and Nolensville. Even had the honor of welcoming two FNGs, Slater and Tidballs.  YHC was honestly taken by surprise given the “Slack forecast” put the numbers closer to the high teens. A pleasant surprise to be sure, and a good taste of what’s to come as F3 Nashville celebrates its 5th Anniversary in September.  100 PAX, baby!


  • TAPs
    • Big Country and other 4:13 guys as they visit friends and family this weekend. Prayers for safety, good decisions, and a return back to the program.
    • Safety for all traveling PAX and healing for the injured.
  • Announcements
    • July 20 – Potluck Cookout hosted by Porcelain
    • July 23 – Libeery at Fat Bottom Brewing- Crablegs will be leading the discussion on Cal Newport’s Digital Minimalism. Reading is not a prerequisite for attendance
    • July 27 – Nightpath – Night ruck CSAUP at Percy Warner.
    • August 17 – Yuck Ruck – Social Ruck/Community Service. Trash pickup followed by beer and fellowship at a local watering hole.
    • September 14 – F3 Nashville 5th Anniversary at Sevier Park – where it all began. Special guests from F3 Nation will be in town, so you don’t want to miss it. Mark your calendars as the goal is 100+ PAX in attendance. Be a part of F3 Nashville history!
    • October 19 – TNCANRUCK 002 – Social Ruck/Community Service. Ruck across Nashville stopping at select breweries and bars to pick up canned good donations and deliver them to Second Harvest. Last year’s event ended with 700 lbs of donations. This year’s goal is 1,000 lbs.

Pleasure to lead you all. Enjoy your holiday and time with friends and family.

PA out.