The Boys Are Back In Town

18 of the most handsome men in Nashville turned out to celebrate an unseasonably warm January day in Crieve Hall.  Thin Lizzy’s “The Boys are Back in Town” played on repeat, except for Jeff Rosenstock’s “Festival Song” (link: in the middle.  After all, the boys were back in town.

When: 01.07.2018

PAX: Floppy D; Black Lung; Dilly Dilly; Dr. Smartt; A/R; Tampa Libra; Pop a Lock; Stirrups; CCR; Dine and Dash; Boy Band; Too Tall; Ludwig; Reefer; Edible Arrangements; Juan Valdez; Bagger Vance; Brother-at-Law (QIC)

Warm Up: We did three mosey laps around the bus loop: 1) a brisk jog; 2) a side shuffle up the loop; 3) then a side shuffle facing the other way around the loop.  Much grumbling.  Then we did a walking lunge and reach to engage our core.  Thin Lizzy engaged our ears.

The Thang:  Split into two lines.  Too Tall Loop American Indian Run.  We lost Juan Valdez, who went to poop without telling anybody (he texted me).  So after the run there was some brief confusion.  BV had already gone to find Valdez by the time I saw the text.  It was all very confusing.   CCR had folks doing what appeared to be rows and pullups down at the playground.  Thank you CCR.

After order was restored, we split back up into two groups at the playground for the following:

Group 1: 10 minutes AMRAP Cindy (5 pullups, 10 merkins, 15 squats).

Group 2: 10 minutes AMRAP of the following super-set: 10 swirkins; 10 bunsen burners (bulgarian split squats with a foot in the swing) each leg); 10 ASTs.

Switch after 10 minutes.

Mosey back up to the lot for a series of sprints, plank jacks, planks/side planks, American hammers, and cash out with 5 burpees for notorious burpee lover Juan Valdez.  That’s all she wrote.

Announcements: Leadership lunch next Friday 1/18 organized by Bad Boy and put on at Richland Country Club (apparently excellent catering?).  See Slack for details.

Ironclad signup closes tonight I think.  Good way to stay accountable during the dreary months.

4:13 Strong AO opens back up next Thursday.  An awesome program, AO, and group.  Make it out there for a few workouts this session if you can.

Prayers for the Santos and McCauley (spelling, sorry) families.

Loved seeing so many guys kicking off the post-holiday period off right.  2019 will be a good one.  I feel it.


Bye Bye 2018

Sorry this is late guys….tried to post yesterday and it deleated everything when I hit the publish button. 🙁
TEMP: 57
GLOOM: Damp but no rain
PAX: Accounts Receivable, Yard Sale, Floppy Disk, Old Hickory, Razorback, Bagger Vance, Brother At Law
Mosey around short bus loop
Side straddle hop (31)
Imperial walkers (31)
Squats (31)
Good mornings (31 – yes 31 Good Mornings….it was a first)
Indian run around neighborhood block
Grab coupons and meet at hand railings
Weighted Rows (two sets of 31 reps)
Mosey to pavilion:
4 corners of the pavilion:
1s round – 31 reps each, 2nd round – 18 reps each
Return coupons and mosey to bottom of bus loop
Back pedal to speed bumps
12 merkins at each bump
Mosey to parking lot for Mary:
Good mornings 18
Mountain climbers 31
Box cutters 18
Alt shoulder taps 18
Hill Billy’s 18
Burpees 18
Announcements and prayer:
1st Friday lunch this Friday at the Cookery. Prayer’s for Dupree’s fam as they welcome new baby.  Prayer’s for lady battling breast cancer… I appologize for the lapse in memory on her name… (thankfully God knows).

Was a pleasure working and sweating with you gents throughout last year. May we all remember to seek and derive our strength from the Lord as well as learn how to be vulnerable and humble where needed.

Strength and honor,


Partner Work

When: 12-3-18

PAX:  Accounts Receivable, CCR, CAPSLOCK, Dine-n-Dash, Dr. Smartt, Dupree, Big Perm, PSL, Ludwig, Tampa Libre, Boy Band, Too Tall, White Russian, Gaylord Focker, Lumberg, Bagger Vance, Edible Arrangement (QIC)

Warm Up:
Mosey around the AO
SSH x 20
GMornings x 10
BAC x 10
Reverse BAC x 10
Seal claps x 10
Air presses x 10
WMays x 10
Squats x 10
Merkins x 10

The Thang:
Partner 1 – Lap around bball field
Partner 2 – Begin combined 75 burpees/150 merkins/300 squats/400 LBC’s until Partner 1 returns
Rinse and repeat until above completed

Lt. Dangers across parking lot
Lt. Dan back
Suicide across lot

Flutter kicks X 30
Hello Dolly x 20
Freddy Mercuries  x 10
Box cutters x 10
Low Plank

Continued support for Vegemite’s wife following surgery.  Prayers for all those expecting and with little one’s on the way.

Always a pleasure,

Rinse & Repeat

Q: Accounts Receivable

PAX: Baggervance, Dupree, Ludwig, PSL, CCR, White Russian, Cinderella, TooTall

Jog around bus loop (full loop)
SSHx20, Goodmorningsx20, Tempo Merkinsx10, SlowLowSquatsx10, BACx20 (F&B)

Grab coupons and meet at hand rails.
20Rows > 25 Atomic Merkins > 30 Thrusters with coupon
(Rinse and Repeat for a total of 4 sets) –

(Mosey back to parking lot and line up for sprints)
Sprint length of parking lot then 5 Burpees
Sprint back then 5 Burpees
Lunges the length of parking lot then 5 Burpees
Sprint back then 5 Burpeees
Back pedal the length of parking lot then 5 Burpees
Back pedal back then 5 Burpeees

Mosey around the bus loop to bottom of the bus hill
Lunge to first speed bump
Bear crawl to top of hill
Run back to parking lot for Mary

MARY – Round Robbin Fave Ab Exercises
A_R – Freddie Mercury’s x 20
TooTall – Hands n feet to the sky x 20
Cinderella – J’Los x 20
Baggervance – Can’t remember but I’m sure they were tough
Dupree – WWIIs x 15
Ludwig – WW1s x 10
PSL – American Hammers x 30
CCR – One legged deadlifts x 10 each leg
White Russian – Goodmornings x 10

Announcements: Bagger having Christmas party at his place (stay tuned to Slack for info), Dupree’s church doing Room In The Inn.

Five for Fighting

Q: TampaLibra

PAX: White Russian, Pop-A-Lock, BoyBand, PSL

SSHx20, WMHx10, BACx10, Shoulder raise x 20

11’s under the pavilion: Referee Jumps, Hand-Release Push-Ups
Plank and wait.

11’s on the hill: 8-Count Bodybuilder, Pull-Ups
If finished: 5 Bulgarian Split Squats each leg, 30-sec high plank, rinse/repeat.

Mary – Dealers Choice
Tampa: 10 around-the-worlds each way,
BoyBand: ((15?) Big Boy Sit-up-Ups
White Russian: 20 4-count flutter kicks
Pop-A-Lock: 20 J-Lo’s
PSL: 20 American Hammers

Announcements: Something about t-shirts and IronClad

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.


Oh Brother at Law, Where Art Thou?

Donuts, Skidmark, Black Lung, Lumbergh, Yumi and Dupree, Yard Sale, Too Tall, Dilly Dilly, Ludwig, Tidy Cats, Accounts Receivable, Grisham, Dine N’ Dash, Brother at Law (Co-Q), CCR (Co-Q)

It was a late arriving crew this am. The northeast anchorage boys “leg-pooled” together, but later commented that they may have chosen the wrong day for that. There is never a wrong day to do something for the betterment of mother earth. The clock struck 5:30 and Brother at Law led us all on an enjoyable mosey down Trousdale, up the bus loop with some stretchy exercises and ultimately back to the parking lot to circle up.

SSH, WMH, GM were all done in cadence along with some mountain climbers, merkins, arm circles each way, air presses, baby seal claps and 1000 burpees. All of that is true except for the burpees. After counting off 1s and 2s, we were off to grab coupons and line up at the edge of the pavilion for some hill work.

THANG PART 1 – Soggy Bottom Boyz
We will be celebrating the Coen Brothers as me and Brother-at-Law are just a couple of Co(Q)’N Brothers in law. A savagely curated spotify playlist made up of hit songs from Coen Brothers movies accompanied our work during the first half of the morning.

All 1’s would run down to the holler, perform 3 reverse burpees (aka Soggy Bottom Boys) and run back to the pavilion. During this time, all 2’s remain in the pavilion enjoying music and performing AMRAP of the exercises listed below. Flapjack, repeat for all exercises. Coupons uses for all exercises.

– Squat / Thrusters
– American Hammers
– Deadlift / bicep curls
– Chest press w/ legs 6″ off the ground
– Kettle block swings
– American Hammers
– Squat / Thrusters

THANG PART 2 – Oh Brother at Law, Where Art Thou?
CCR takes over, 2’s return coupons to their home, all pax circle up in the parking lot. I informed everyone that we were going to play a little game called “Oh Brother at Law, Where Art Thou?” We gave Brother at Law a 2 minute head start as he took off running toward Sir E. The rest of us performed 10 burpees on the minute for 2 minutes before we took off after him. The goal was simply to find him and bring him safely back to the school. With the entire neighborhood at his disposal, I feared it may take a long time to find him. With increasing grumbling, the Donuts-led group made their way down Hogan and we decided to run through the Crievewood United Methodist parking lot on the off chance he was there doing burpees on the church steps. By pure coincidence and a stroke of luck, we found him the first place we looked and still had about 10 minutes before time ran out on our workout. After 20 more burpees, we decided to make our way back home with a speed bump of sorts at every driveway we encountered. I believe there was a total of 12 driveways. With 10 merks followed by 10 tuck jumps, my math skills tell me there was a total of 120 reps of each.

With only a few seconds to spare, we squeezed in 10 Flutter Kix in cadence before it was time.

After name-o-rama, we started a trial run of something called the 6th Man. The basic concept is that whoever is 6th during the count-off will be featured similar to how an FNG tells us about himself before being named. Today’s lucky winner was Gresham. We learned many things about him. He is a lawyer and his brother in law is T-Cell. He lives behind the school. If you want to know more, just ask him. He is really nice.

TN Can Ruck, WARPATH and Stonewall all going on this Saturday. Please bring canned goods to as many posts as possible this week to help supplement the various drop boxes at breweries.

A true pleasure to co-Q with my brother(at law).  Really glad to see Yumi (and Dupree) and Lumbergh back out for more.  My apologies to those who thought part 2 was anything more than a short play that we used to disguise a run down to the ag center and back. Come out Friday to see if Yumi and Dupree make it out together again. Dupree will be at the helm, so you know it will be a good one.

Until next time, on behalf of my better half,

1776 – Detention – 7/2/18

PAX: Accounts Receivable, CCR, Floppy Disk, PSL, Dine N Dash, Frugal MacDoogal, Capslock, Grisham, Frogger, Edible Arrangement, Dr Smart, Too Tall, Reefer, Hollowback Girl, Dilly Dilly, Big Perm

CONDITIONS: Perfect for sweating

16 PAX resisted the fart sack this first morning of a holiday week…

5 Burpees
Jog around the bus loop – wave to police officer parked at bottom of hill
Side Straddle Hops (20 count)
Hop Kicks (20 count)
Seal Claps (10 count)
Squats (10 count)
Willie Mays Hayes (10 count)


Indian Run around neighborhood loop
Mosey to top of hill by swing set
11s (Hand Release Merkins at bottom of hill / Pull Ups at top of hill – Jog in between)
(Due to Q’s mis-judgment of time we completed about 7 of the 11)
Mosey to hand rails for some Independance Day inspired Rows (17), WW1s (7), and Burpees (6) – Rinse and repeat for a total of 4 sets.
Mosey to parking long for Mary

MARY: (round robbin of PAX favorite ab exercises)
Flutter Kicks (20 count)
Froggers (20 count)
Mountain Climbers (20 count)
LBCs (15 count)
Squats (10 count)
Freddie Mercs (15 count)
Mariahs (20 count)
American Hammers (20 count)
Feet To The Sky (not sure of actual name) (10 count)
One Legged Table Top Thrusters (not sure of actual name) (20 count)
Box Cutters (20 count)


Team Job 4th of July Extravaganza. (
4th of July convergence at Titan. Two-hour Co-Q.
1st Friday lunch this week. Stay tuned for possible location change.

Nice work gents,
Accounts Receiveable

Fab Five Freddy’s F3 Favorites

Bagger Vance, Too Tall, Skid Mark, Black Lung, Donuts, PSL, CCR, Brother-at-Law, Yard Sale, CAPSLOCK, Floppy Disk, Frogger, Grisham, Big Worm Perm, Dr. Smartt, Edible Arrangements, Heister, Reefer, Calfkiller, Ludwig Von Oshkosh, Dupree


22 HIM were ready to get their sweat on this morning, and today’s workout fulfilled their wishes.

Mosey down to Trousdale and the around the back of the school to the pavilion and circle up for:

  • SSH x20 IC
  • Hop Kicks x20 IC
  • Slow and Low Squats x10 IC
  • Slow and Low Merkins x10 IC
  • Baby Arm Circles (Both Ways) x10 IC

Today’s workout featured some 80’s Hip Hop classics:

Public Enemy – Rebel Without A Pause
10 burpees on the minute for 5 minutes.

L.L. Cool J – Rock the Bells
Did you know that Ladies Love Low Squats and Lunges?

Line up on the sideline of the basketball court closest to the playground. Perform 1 squat and the lunge across to the other sideline. Perform 2 squats and reverse lunge back to the starting sideline. Rinse and repeat for the entirety of the song while increasing the number of squats at each sideline.

Beastie Boys – No Sleep Till Brooklyn
Similar the above except swap burpees for squats and broad jumps for lunges. There was no reverse broad jumping though.

Slow mosey interlude behind the school to Trousdale and back to catch our breath a little bit.

Run DMC – Walk This Way
Partner work. (Side note: Remind everyone to look one direction or the other based on their number when they count off for partner assignments.)

Run = Partner 1 suicides across the pavilion.
D = Partner 2 AMRAP Derkins till P1 returns.

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
M = Partner 2 AMRAP Merkins till P1 returns.

Run = Partner 1 suicides 3/4 of the pavilion (Full suicide was a bit long).
C = Partner 2 AMRAP Clerkins till P1 returns.

Rinse and repeat if needed for the entirety of the song.

Slow mosey interlude around the Farm League baseball field and back to the playground to start the next round of partner work.

Eric B & Rakim – Paid In Full
Kool Moe Dee – How Ya Like Me Now

Playground partner work to the tune of a couple of classics.

Partner 1 does 5 pullups, 10 merkins, 15 squats while partner 2 runs down the hill to the fence and back with a 5 reverse burpee speedbump at the fence. Flapjack and rinse and repeat for three total rounds.

Rob Base & DJ EZ Rock – It Takes Two

  • Flutter Kicks x20 IC
  • Good Mornings x10 IC
  • Willie Mays Hayes x16 IC

4:13 Strong’s final workout for the current group is on Thursday. Let’s get out there and support those guys before they start their new jobs.

Great work today everyone! It’s always an honor to lead! Before we started this morning, CCR and PSL asked me if today was gonna be an easy intro into the week. I responded by telling them that I wasn’t sure if what I had planned was crazy or not. Hopefully everyone thought it was a good start to the week.


Detention 11’s

As QIC moseyed into the parking lot he was surprised to see two young men from his church he invited.  Both think themselves to be hotshot athletes.  Today they got put in detention.

Temp:  76 ish

Gloom:  100% muggy

PAX:  Floppy Disk, CAPSLOCK, Splinter (FNG), Fumble Brag (FNG), Cinderella, Grease Trap, CCR, Ludwig, Pop a lock, Accounts Receivable, Vegemite, Grisham, Too Tall, Dilly Dilly, Donuts

QIC:  Dupree

Warm  up lap around the short loop and then for a surprise between the baseball fields over to the Dupree Domain at CBC Parking lot.

Disclaimer given


SSH – xs11 in cadence

Good Mornings – xs11 in cadence

Willie Mays Hays – xs11 in cadence

Baby Arm Circles – xs11 in cadence

Reverse – xs11 in cadence

Seal Claps – xs11 in cadence

Slow and low squats – xs11 in cadence

Slow and low Merkins – xs11 in cadence

THANG:  All about 11’s today

Round 1 – Merkins at the bottom of the hill, squats at the top.  Starting with one merkin at bottom and 10 squats at the top.  Two young FNGs thought this was a race.  They soon learned they were in detention.

Round 2 – Atomic Merkins at the bottom of the hill; jump squats at the top.

Round 3 – Burpee at the bottom of hill; lunges at the top.

Mosey back to CH parking lot for some Mary


WW1 – 11 on your own to wait for six

Flutter Kicks – xs 33 in cadence

Good Mornings xs 11 in cadence to close


Two FNGs brought by QIC today.  Both young and athletic and like to talk about themselves.  Both have also contacted QIC to say that was the hardest thing they’ve ever done.  You’re welcome.

3rd F opportunity this Saturday at 4:00 pm at Crievewood Baptist Church.  We are packing snack packs for Oasis Center.  Oasis’s CEO Tom Ward will be there to talk about what Oasis does for homeless teens.  Also making it a 2nd F opportunity for the family.  Bring the M and the kids.

Always an honor to lead you men.  You all inspire me to be better each day.  Thanks for starting off the week right.