28 December- Maupin

Temp: 59
Gloom Factor: Full Effect
PAX: Lumbergh, Strangler, Big Stick, PREVAC, Calf Killer, Rafiki (Greeneville, NC), Bagger Vance (QIC)

0529:45 – Disclaimer

Mosey top loop and reverse the bus loop up T-dale and circle up near gate.

SSH x 13 IC, IW x 13 IC, LBAC F x 10 IC, LBAC R x 10 IC, HB x 13 IC (enter Lumbergh)

Forward Leaning Rest for explanation of


Hero WOD Maupin

4 Rounds
Run 800M
49 Merkins
49 Squata
49 LBCs

We partnered up for accountability. Big Stick was OMO.

Head North on T-dale, East on Bwood and first work-set nearish Grisham’s hooch.

Keep heading E on Bwood over Marchant to just below the Bagger Bolt hill for second work-set.

Circle back W on Bwood and turn S on Marchant to Sir E lower lot for work-set three.

PAX slow walked it over to Marchant and Hogan stop sign and instructed to run until next stop sign at T-dale and Hogan for fourth work-set. SSH or F kix for the 6.

Back to main lot of CH for

High plank 30 sec
F Kix x 20 IC
5 Merkins
AL prom dates x 13 IC
5 Merkins
LBCs x 3 IC


NMM: Well done this AM men. Honor to lead and honored to be able to commemorate the life of a fallen hero, SSG, Matt Maupin, US Army. SSG Maupin was KIA by insurgents in ‘04 and his remains weren’t recovered until ‘08. The attack took place on 9 April ‘04, hence the 4 rounds and 49 reps. Here is the story behind the workout: https://youtu.be/txHXy2xADJo

BH: Prayers up for PREVAC’s nephew, Lane and his family as they navigate an auto immune and blood disease diagnosis.
Calf Killer’s friends, the Coopers in Fayetteville, Arkansas lost their daughter after only 48 hours. Please pray for peace, mercy and God’s redemption of their family.
Dupree and his wife are expecting a baby any day now.
Vegemite’s wife is still in recovery from her foot surgery and they will need prayers, food and service. Hit up CCR for more info.
NYD workout at The Hill on Tue, 0700-0800.



TEMP: 37
PAX: Juan Valdez, Boyband, Dupree, Bagger Vance
1.  Side Straddle Hops 30-IC
2.  Half Jacks 30-IC
3.  American Hammers 10-IC
4.  Wind Mills 10-IC
5.  Push Ups 50-SGL COUNT
6.  Chest Press Flings 15-IC
7.  Dive Bombers 20-SGL COUNT
8.  Wind Mills 10-IC
9.  Tricep Push Ups 25-SGL COUNT
10.  Up Back and Over 10-IC
11.  Cherry Pickers 15-IC
12.  Merkins 50-2 SGL COUNT (10×5)
13.  Bend Fore Aft 10-IC
14.  Sit Ups 200-SGL COUNT (25×8)
15.  Trunk Rotations 10-IC
16.  Merkins 50-SGL COUNT (10×5)
17.  Leg Lifts 30-SGL COUNT
18.  Pistol LBCs 50-SGL COUNT
19.  LBAC 10-IC
20.  Quad Stretch 1 min
21.  8 Count B Builders 25
22.  V-Ups 20-SGL COUNT
23.  Lunges 20-WALKING
24.  American Hammers 10-IC
25.  Flutter Kicks 140-IC
26.  Hello Dollies 75-IC
27.  GMA 10-IC
28.  Push Ups 50-SGL COUNT (10×5)
29.  Press Chest Flings 15-IC
30.  Flutter Kicks 50-IC
31.  LBCs 50-SGL COUNT
32.  Inboard/Outboard 10-IC
33.  Up Back and Over 10-IC
34.  Trunk Rotations 10-IC
35.  Tricep Push Ups 25-SGL COUNT
36.  Dive Bombers 15-SGL COUNT
37.  Squats 30-IC
NMM: Today was a great way to prove you can get an A$$ whipping without any running. We did modify some of the exercises and did break down the higher rep counts but it was still a smoker. YHC, would have woggled snot but couldn’t catch breath long enough to do so. PA would not have approved of the size of YHC’s #Weinke but I challenge any non military PAX to memorize that Q the first time through.
Small but hearty PAX this AM, everyone did their part to pull us through. So good to see Juan out and not in his 7Hills tennis get up.
Dupree kept pushing each time we drew Merkins and there were lots of variations to push through.
T Claps to Boyband for the coffee and the FEBA.
Room in the Inn on Sunday night at Dupree’s church. There is a sign up genius on Slack. Bring your kids, a great way to serve and to be fed by giving back to others less fortunate.
Speaking of Dupree, his wife is fur weeks away from delivering another baby. Keep them in your prayers.
12/1 Tacky Christmas party at our Hooch
12/7 First Friday lunch at Richland CC @ 1130 with Umbrella on Q and his good friend speaking on overcoming adversity.
Pleasure and honor to Lead yall,


Mid 40’s and a downpour greeted the 6 PAX who made the correct decision. Contrary to popular belief, we did not actually traverse the undying lands of middle earth or summit the top of Minas Tirith.

PAX: Brother-at-Law, Floppy Disk, Donuts, PSL, Black Widow, Ludwig Vas Deferens

We moseyed down to the pavilion to have a drier workout.

20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses


This was YHC’s first time to lead after undergoing a male sterilization procedure, so I thought it was appropriate to have a SNIP SNIP themed workout.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. The balance of the minute is used for recovery. Mumble Chatter was inspiring and spirited during recovery times.

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

But that only cuts one tube, and we need to sever the other as well. So rinse ‘n repeat.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. (May modify to 12 and 8)

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

Mosey back to the parking lot.

20 ASTs – time

We did name and count-o-rama, but an hour later I realized I completely forgot COT, as our conversation quickly shifted to having coffeeteria under the covered awning of the gym to get out of the rain.

I’ll do better next time.

11s with Friends

PAX: Big Stick, Umbrella, Accounts Receivable, Big Bopper, Venus, Cathy, Magic Mike, Swamp Fox, Black Widow, Offshore, PSL, Black Lung, Prevac, Floppy Disk

QIC: Floppy Disk

15 assembled in the gloom this am at Cruel Hall for a brisk Friendly Friday. YHC dispensed with the disclaimer, explained the 6-count IC Burpee and we were off.

No formal warmup this morning. We moseyed, occasionally stopping for an increasing number of 6-count IC Burpees. The mosey took us around Crievewood Baptist, in between the baseball fields and down towards the playground where we stopped at the rails for some rows and calf raises.

3 sets of:
10x Rows
20x Calf Raises (each leg)

We finished this with AMRAP Rows to be performed until failure.

Feeling a bit warmer we moseyed to the pavilion for the main part of the morning. 3 sets of 11s with increasing level of difficulty.

Round 1: Merkins/Squats
Round 2: Mt Merkins/Jump Squats
Round 3: Atomic Merkins/Jump Lunges (both legs=1)

With the 11s under our belt we moseyed to the bus hill and did: Broad Jumps to the first speed bump, Bear Crawl to the second speed bump and Duck Walk (proper form emphasized) to the third.

Final mosey back to the parking lot for a quick Mary

Flutter Kix x20 (IC)
Freddie Mercuries x20 (IC)
Supermans x15 (IC)
Low Plank 1:00

Floppy Disk

Bears, Burpees…BattleStar Galactica @ Cruel Hall

11  PAX in Attendance: PSL, The (Scranton) Strangler, BlackWidow, CAPSLOCK, Reefer(b), D’MishoNuts, BigStick, Razor (Venus), YouMe, Prevac (true to form),  & 3D (QiC)

3rd week in a row for 3rd Degree to Q Cruel Hall…you asked for it! I decided to remix the last 2 Q’s and title it (sort of) after one of my favorite shows, the Office.



  • Jog around short loop in parking lot
  • SSH IC x 15
  • SJ IC x 15
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 15
  • IW IC x 15
  • 30 seconds GM OYO

The Thang(s) 

Royal Burpee: PAX perform 10 of each Burpee style called

We did: Clap Merkins (Clurpees), Double Shots of Jack Burpees (My Personal Fave), Martinis,  (I think we did another variation that I can’t recall now), finished with Turk’n’Burps (Turkish Getup after jump)

Mosey to bottom of ramp at CWBC

Partner Ramp Work: Partner up with someone (or be an odd man out like me). Different Mode of Transportation (MoT) up the hill with partner and when reach the top 10 burpees and then mosey back to bottom of hill. Plank and Wait or Mary exercise until the 6 after both partners have taken turns completing each challenge (each partner performs, both do 10 burpees every time, can switch out positions as needed but must complete 2 ramps per team per MoT)

MoTs: WheelBarrow (BooBoo BearCrawl x 2 for YHC), (Prevac prevacced and BigStick hitched a ride to the latrine at this point), Pax were dropping like flies, Piggy Back Carry, Crawl-Bear (this was a crowd favorite, 5 squat penalty for pausing, BigStick rejoined us at this point) (5 total ramps, 50 burpees each)

Mosey Around Ball-fields back to CH Jungle gym. 10 count PLEASE!

Pain Ground: 7 pull-ups, 14 rows and 21 Sumo Jump Squats. R&R. (My arms were pumped at this point. Caved to D’Mish request for 5 GMs while blood returned to my brain.

AYG Sprints across parking lot x 3 with 5, 7, 10 Merkins pre-sprint

Last but not least…Bear Crawl/Crawl Bear the parking lot width and end with 10 Floating Starfish

CoT, Numbers, Name-o-Rama, BoM/Shout-out

What we Learned today:

  • Dropping the kids off at the pool before posting is an advanced technique that BigStick needs to practice
  • D’Mish and BigStick are fans of Chiropractic care
  • PreVac is true to His Moniker
  • The Strangler Loves Crawl Bears up Hills!
  • YouMe is dedicated and killing it every post. Way to go!
  • My Sweat-Print looks like a Phallic Symbol

Grateful to lead again and shield-lock with you all.

3D, out!

BEARing with one another @ Cruel Hall

24  PAX in Attendance: Vegemite, CCR, PSL, The (Scranton) Strangler, DineNDash, FloppyDisk, BlackWidow, HVAC, TinyDancer, YardSale, Reefer(b), OlanMills, OffShore, LudwigVanOshKosh, BlackLung, Backlash, Lumbergh (Respect!), BaggerVance,  Venus/Razor, Brother-at-Law, Yumi, SwampFox, Frogger & 3D (QiC)

71 and Beautiful morning to start. This was my 2nd Q in a row at this AO, thanks for showing up! If no one signs up for next week I will make it a trifecta…


Disclaimer: Felt like today was a Bear kind of day

  • Jog around short Bus Loop back to front of CH
  • SSH IC x 25
  • SJ IC x 15
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 15
  • IW IC x 15
  • 30 seconds GM OYO

The Thang(s) 

Fun Fact: Bears love Burpees

Royal Burpee: PAX perform 10 of each Burpee style called, BV immediately left circle & started modifying

We did: Burpees, One-legged Burpees, Martinis, Barrel-Roll Burpees, Slap Burpees (Slap hips during Merkin portion of Burpee)

Mosey to bottom of bus loop

Crawl-Bear to top of hill (this was a crowd favorite, 5 squat penalty for pausing)

Fun Fact: Bears love fish (not sure about starfish, but hey…)

30 Floating Starfish at the top (each leg = 0.5)

Mosey to the Pain Ground: Team up in 3s: PAX 1 performs 10 pull-ups while partners Parker Peter Plank. FlapJack. R&R x 3. Penalty for missing pull ups = Toes to Bar or Burpees/Merkins if grip is shot.

Fun Fact: Bears are really fast at short distances

40 yd sprints as teams of 3: PAX will sprint to partner 40 yds away and tag waiting PAX. The tagged partner will then run back to start and tag 3rd PAX who will take off to tag PAX #1. R&R back and forth for about a minute or two.

Then we slow moseyed to the middle and performed reverse crunch/Feet thrusters (Toes to Stars, aka the Back-scraper), American Hammers IC and Mountain Climber Merkins x 7 each.

20 yd sprints as teams of 3: You get the idea

R&R those same 3 exercises (by this time, we could really feel the Ab burn during the MCMerkins) 14 of each

Last but not least…Bear Crawl/Crawl Bear suicide the parking lot width and end with 10 Floating Starfish

CoT, Countorama, Nameorama, BoM


  • Great work today Men! Great to see 24! We make each other stronger.
  • Had on my heart to pray for each other re: temptation to lust and protection against adultery in our marriages. It takes only small steps to lead down a path you would never have chosen the destination of when you took that first step. God help us! Sometimes the strongest and bravest and smartest thing to do is run the opposite way from temptation. Protect your eyes, heart and marriage. AYE!
  • Pray for BackDoor who had a boating accident and traumatic Brain Injury.
  • Convergence 9/11 at Percy Warner Stairs. Ping Funyuns for more info.
  • Shameless Plug for F3Nolensville. Tuesdays at 5:30 and Saturdays 6-7. Come Get Some!


3D, out!

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…

Dora 1, 2, 3….4

28 PAX beat out the early morning desire to fartsack and posted for a cool and humid morning at Cruel Hall with the fog rolling out of the holler and steam rising off of the necks of the PAX.

QIC: Skid Mark

PAX: Yardsale, CCR, Edible Arrangements, Bagger Vance, Prevac, Frugal McDoogal, Numtucks, Ludwig van Oshkosh, Off Shore, Floppy Disk, Lumberg, Reefer, Igloo (FNG), Olan Mills, Barf-ista (FNG), Venus, Dupree, Yumi, Calf-Killer, Capslock, Donuts, PSL, Backlash, Change order, Hollow-back-girl, Tampa Libra, Dine-n-Dash

We started with a quick mosey to the back of the school.  Circle up for WOR.

WOR:  SSH x25, LBAC 25 forwards, 25 backwards, Keep arms up for lunging calf stretch x8 each. Drop arms for willie mays x10 ct.

Mosey to the playground and partner up for…


Dora 1, 2, 3…4: 100 Pull ups, 200 Merkins, 300 Squats, 400 4ct Flutter kicks; laps around the baseball field.

We put in about 2 miles of running. Significant mumblechatter erupted about “1600” flutter kicks, but he PAX pushed on.  Eventually, we started to run out of time and YHC called for 1 more minute of flutters before we moved on to the next exercise.

The Hang Off:

The 1s hung from the swing set, monkey bars, or other pull up bar for as long as possible in a battle of forearm strength. Meanwhile the 2s were holding low plank. Flapjack for a second set. Each competition was fierce as Floppy just narrowly beat out Olan Mills for the 1s, and Prevac beat out Donuts for the 2s.  Both Floppy and Prevac were holding on to the small poles of the monkey/pull-up bars rather than the big rod of the swing set which was probably an unfair advantage….due to it’s familiarity.

Back to the parking lot for…

Mary: Circle up in high plank for 2 minutes of Merkins to “Up Down” by Morgan Wallen (ft. Florida Georgia line).

Thanks to everybody for giving me the opportunity to lead again this week. SYITG.

Foundational Four for Friendly Friday

It was a near perfect morning as 29 PAX, including 8 FNGs, arrived for a Cruel Hall friendly friday.

PAX: BV, Robin Hood, Ludwig van oshkosh, Brother-at-Law, Donuts, Reefer, Yard sale, Hollow-back Girl, Joey Freshwater, Dupree, CCR, Floppy D, Venus, Acounts Receivable, Life Champ, Numb Tucks, 3rd Degree, Off Shore, Black Widow, Big Perm, and the FNGs: Change order, Bob Ross, Matthew Luke, GunderArmour, Yumi, Lumberg, Search committe, and South Beach.

QIC: Skid Mark

Disclaimer given at 05:29 and we started off on a quick mosey around the bus loop. Lunge walks between first 2 speed bumps, then bear crawl the second set, then shuffle steps to the last speed bump. Finally we circled up for…

WOR: SSH x30, Windmills x15, LBAC forwards and reverse x15, Overhead claps x15, Willie Mays x10


PAX counted off by 4s and mosey’d down to the playground. Brother-at-law seemed to have an issue with short term memory loss as he held 4 fingers up during the <20 second trip from the parking lot to the playground to remember his number. Once at the playground, we separated into our 4 groups for a rotating AMRAP workout as follows:

Group 1: Row Station (at the hand rails)
Group 2: Merkin Station (at the swingsets)
Group 3: Leg Station (at the playground)
Group 4: Core Station (on the path between hand rails and playground)

PAX proceeded to perform exercises specific to each station AMRAP in 1 minute with 20s rest between sets. Rotating to the next station after completing each set. Following the completion of each round of 4 exercises we took a lap around the baseball fields.

Round 1: Rows, merkins, squats, WWIs
Round 2: Commando rows, diamond merkins, lunges, flutter kicks
Round 3: Typewriter rows, carolina dry docks, Lt. Dans, V-ups
Rapid fire Round 4 (30 seconds AMRAP with 10s rest): Reverse grip rows, Typewriter merkins, monkey humpers, LBCs

Following the last round, we mosey'd to the parking lot for some…

MARY: Mountain climbers x15, J-los x15, Freddy Mercuries x15, Homer-2-Marge


Thanks to everyone for giving me the opportunity to lead, it's always an enjoyable experience. Welcome to all the FNGs, we're excited to have you out. Don't forget about the TN Can Ruck and Warpath on 7/21.

Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.


Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.