Catch me if you Can 🏃🏻‍♂️🏃🏃🏻‍♂️

AO: middle-tooth
Q: Cal Worthington
PAX: DrRupp, Michelin Man, Rocket Mortgage, sooner, Oatmeal, bluemule, Cowboy
FNGs: None
CONDITIONS: Steamy :hot_face:

Another steamy day in the gloom as 8 schweaty pax braved the moisture to come see what YHC had in store! We :man-running:. We :package: jumped. We :burpee: . Then we ran some more, mixed in some other exercises and :burpee: :burpee: :burpee: :burpee: at the end because why not!?!?

Imperial Walker
Toy Soldiers
Stay down 4 stretch, left & right
Worlds Greatest Stretch

Catch me if you Can Burpee – to Picnic Benches

Pick a Partner, one runs while the other does a burpee. Catch your partner, they drop for a burpee and you run, rinse and repeat till destination.

THANG 2: 11’s
:burpee:s & 📦 Jumps

Catch me if you Can :burpee: back to parking lot!

THANG 4: Parking Lot ⭕️ Sprints x20

Partner Up! Partners run in opposite direction around the whole parking lot. When they meet, drop and do the exercises below then keep running back to the start. 20 count on all exercises / Ab exercises in cadence!

T Clap Merkins
Big Boys
Flutters IC
Freddy Mercuries IC

Announcements: Hop on slack
COT: Grateful for F3 Nash
:pray: : Families/ Marriages/ :us:


Cal Worthington

Clydesdales Unite!

AO: middle-tooth
Q: Subway
PAX: Betty Ford, bluemule, Cowboy, Cal Worthington, Goose, Hipster, moneyshot, Oatmeal, Rocket Mortgage, Toothless, Starblade McKoy (Sp?)
FNGs: None

WARMUP: Mosey, burpees , stretching


5 / 5 minute rounds

Supersets 20 reps

Merkins (your choice)

Calf Raises

Side Straddle Hops
Step Ups

Taint Scrapers

Overhead Press

W/ coupons when applicable

Guantanamo Bay followed by dealers choice ab work


ANNOUNCEMENTS: Friday and Saturday stuff- check slack!

COT: Prayers for Bareback and his family as they move westward!

Thank you for letting me lead- it was a pleasure! SYITG

Lots of Squats

AO: middle-tooth
Q: Young Pawn
PAX: Chunks, moneyshot, Bareback, Goose, Right Said, Detective Pikachu, Oatmeal, Rocket Mortgage, Cowboy, Toothless, Binki, Star Blade McCoy
FNGs: None
CONDITIONS: A little reprieve from the swampiness, somewhere around 75° :sunrise:

Made a circle. PAX alternated doing 13 (or more…) squats and doing one of these exercises for a minute: arm circles, imperial walkers, pitcher’s stretch, lunges, reverse lunges, Bonnie Blairs, fire hydrants, donkey kicks (“the wrong way” says Cowboy, his way was better), mountain climbers, Lt. Dans, peoples chair, around the world lunges, and more squats. And we took turns planking during the exercises.

>From home plate, one PAX pulls the Frisbee and bernies around the bases while the rest of the PAX play defense and try to tag him out. No running with the disc, no force outs, round as many bases as you can. Record was 5 bases (home run + single).

Closed with 5 minutes of Mary and stretching.

:dagger_knife: Star Blade McCoy has only been posting for 2 weeks and is moving away in 6 weeks. A lesser man would’ve said “there’s no time to start something new.” Star Blade said “I’ll do the right thing right now” and found a group of other HIMs to make him better.

:man-lifting-weights: By my count, we did 2,532 squats altogether – including the 10 I gave DP for his sarcasm during the COT. Thanks Toothless for the coffee. Thanks Oatmeal for being AOQ and an encourager. Picture already posted above! :point_up_2:

:us: Convergence tomorrow!
:f3_nation: New AOs opened this week! See iron-giant and the-discipline
:man-walking: Fred “Right “Gulliver” Said” Pickney is traveling.

:pray: My sister had a baby on Monday, Bareback and Detective Pikachu are also moving soon, and other spoken and unspoken requests. In your mercy, Lord, hear our prayer.

Special 11

AO: middle-tooth
Q: Rocket Mortgage
PAX: sooner, Betty Ford, DrRupp, moneyshot, Toothless, Oatmeal
FNGs: None

WARMUP: The usual. Sooner was tired.

THE THANG: Ran to playground. 3 sets of
10 Pushups
20 Carolina DDs
25 Squats
Lap around the playground

Ran to Tennis courts

11s – Burpees on one end, Star Jumps on the other. Mode of travel was lunges (painful) one way – Bernie on the way back. Was hard. Y


ANNOUNCEMENTS: Busy July – check Slack

COT: Prayers for travel & mental acuity.

Thanks for being tired with me!

A morning with sooner

AO: middle-tooth
Q: sooner
PAX: Triple Pane, Betty Ford, Cowboy, Toothless, Pole Dancer, Rocket Mortgage, Oatmeal, starlord hook
FNGs: 1 starlord hook

WARMUP: we did some active stretching and opened up cowboys hips


First… Ab City
– 50 LBCs plus 25 leg lifts
– 50 LBCs plus 25 alternating leg lifts
– 50 LBCs plus 25 WW1

Second… Choose your own adventure
-pardner up
– player 1 runs the long way round to meet player 2 to finish exercises
– Player 2 run short leg to do exercise
– Alternate players
– Exercises were merkins, dips, iron mikes and jump squats

Third… Goaltimate
– Basically make it take it ultimate

I took too long in cot

ANNOUNCEMENTS: lots, we have a great nantan… Read his posts

COT: family, travel, praise for healing

Celtics in 4

AO: middle-tooth
Q: Pole Dancer
PAX: Topanga, Oatmeal, sooner, moneyshot, Toothless, DrRupp, Focker, Warning Track
FNGs: None
CONDITIONS: Warm and Dry

WARMUP: Indian Run around the park while the lead dribbled a basketball; 10 burpees for the group if you lose the dribble.

THE THANG: Circuit set adding one exercise each cycle. No running in between if someone made a free throw- we were 1/5.

10x Burpees

10x Burpees
25x Merkins

10x Burpees
25x Merkins
50x Lunges

10x Burpees
25x Merkins
50x Lunges
100x LBC’s

10x Burpees
25x Merkins
50x Lunges
100x LBC’s
150x Squats
Finally made a basket- no running!

Played pickup for the last 20 minutes. In the words of Topanga, “Look for layups- shooting isn’t the answer.”

MOLESKINE: Toothless has an egg on his ankle and is questionable for Game 3 of the NBA Finals, along with Porzingis

ANNOUNCEMENTS: The 2.0 Workout has no affiliation with the Middle Tooth AO

COT: Prayers for Toothless’ stepmom and family, Larry Allen’s family, and for Topanga’s wedding anniversary

Playlist: I post ’em even when they’re bad- songs from the TD Garden playlist;

Basically iiiPillars at Middletooth

AO: middle-tooth
Q: Focker
PAX: Black Lung, Betty Ford, Pep, Two Face, Harbaugh, Cowboy, moneyshot, Zelenskyy, High School Musical (DR), Formica
FNGs: None

WARMUP: Various stretches while waiting on Black Lung

THE THANG: This workout was designed around praying at Yuri’s house. He is a dear friend of moneyshot who is undergoing surgery today for pancreatic cancer.
-Run one mile to his home. Every turn we did 10 burpees, 15 dry docks, 10 lunges.
-Had the chance to pray over this family and their home with time for reflection
-Run one mile back with turn workouts being 10 jump squats, 15 diamond push ups, 20 monkey humpers
-upon arrival back to startex, we did 10 ww1 and 10 prisoner squats, then 20, then 40, then 23.6. These sets were broken up by sprints. Total of 93.6 for average number of days in the summer

MOLESKINE: somehow we ran uphill both ways, full light during the whole workout.

ANNOUNCEMENTS: brewsday coming up! 2.0 workout this Saturday! Reach out to Grape.

COT: Opened up about how my first reaction to Yuri’s house being a mile away was thoughts of inconvenience/not ideal for this workout. The Lord used this to convict me of my selfishness and allowed me to reflect on the importance of physical places in our life. There is a reason we visit our old homes, have memorials where things have happened, and worship at buildings. Being somewhere holds power cause we are physical beings. moneyshot thanks for the chance to come into Yuri’s life and y’all’s friendship this morning

I was playing D&D before Matt Mercer made it cool

AO: middle-tooth
Q: SalPal
PAX: sooner, Oatmeal, Bad Boy, Topanga, moneyshot, Cal Worthington, Cowboy, Wahoo
FNGs: None
I forgot two of y’all, sorry I didn’t record, please edit to add yourselves!

CONDITIONS: Ripe for adventure.

WARMUP: Some active warmups.

THE THANG: clears throat

The Legend of the Three-Toothed Dragon

Your party has answered the call to slay the dreaded Three-Toothed Dragon of Middle Tooth! You’ve assembled your team and made your way out into the wilderness. Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

As you exit the woods, you discover… an angry treant! 15 Happy Crunchy Frogs! 5 Big Boy Situps!

You arrive to the entrance of the dragon’s lair; a group of hill giants block your way forward. You attempt to maneuver around and roll for Dexterity – 5 minutes of field sprints.

As you brave the cave, you stumble upon….a few goblins. 10 burpees!

You find yourselves at a dead end, but upon further inspection, discover it is a hidden door. But it requires magic to open. You choose: Knock – 15 Screamin’ Eagles.

Having gained passage, you slip into the grand throne of the Three-Toothed Dragon, named Murphy. You have the element of surprise, so you decide to: Leroy Jenkins his ass: Burpee-Broad Jumps

Bloodied and battered, Murphy seems to be defeated… but he suddenly re-emerges, resurrected as a dracolich! Bust out the Holy Hand Grenade of Lathander from your Bag of Holding and dust this clown. Dora, 50 Kraken Burpees

With a terrible roar, Murphy falls to the earth, a lifeless husk. You have managed to silence this terrible creature and recover the loot. You partner up to carry as much back together as you can: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 5 sets

MOLESKINE: Way to push through the rain (or as we call it in Atlantis… well, we don’t call it anything, because we don’t notice, it’s just wet all the time).

ANNOUNCEMENTS: Lots of places opening up. Pull up challenge. moneyshot is new AOQ of Brewsday.

COT: Prayers for sooner and family navigating troubled waters laying a grandmother to rest. For my M looking for a job. All intentions unspoken.

Are You Not Entertained!?

AO: middle-tooth
Q: Toothless
PAX: Rocket Mortgage, Betty Ford, Hair Band, Young Pawn, Oatmeal, Subway, sooner, Puzzlah, Focker
FNGs: None
CONDITIONS: The rain let up just like I planned it at precisely 5:27am. In scouting the conditions, I encountered a crawdad swimming on the asphalt. True story, will share the evidence.


– SSH x 80 (Colosseum was finished in 80 AD!)
– Willy Mays Hays x 12 (two each side)
– Michael Phelps x 10
– Big Arm Circles x 10
– Reverse Big Arm Circles x 10
– Good Mornings x 10 oyo

THE THANG: Are You Not Entertained!? :crossed_swords: :stadium:

Start with a 4 minute plank for plankpril to “win the crowd”

Count off into 2 groups. For the following rounds, all reps must be completed, but groups may pick up reps from the six to complete. Loser will have a choice of exercise in the next round, team wins will matter at the end.

Round 1
– Bear crawl to fence
– Lunge back
– 50 merkins
All run 2 laps when completed

Round 2
– Chariot (wheelbarrow) to fence
– Broad jump back
– Choice: 50 WWI’s / 100 American Hammers (2ct.)
– Team 2 won Round 1, so Team 1 chose 100 two-count American Hammers
All run 2 laps when completed

Round 3
– Suicides x 3 (each far court line, first & back, second & back, 3rd & back)
– Inchworm Merkin there
– Bernie back (outside line to avoid collision)
– Choice: 50 Euro Steps / 100 Squats
– Team 1 won round 2, so Team 2 chose 100 Squats

30 Burpee buyout, minus 5 per winning round for each team.
– Team 2 won 2 rounds and did 20
– Team 1 won 1 round and did 25.

Back to Startex for Mary – dealers choice of weapon (exercise) and proceed til time.

On a particularly rainy morning, YHC was grateful for the 10 PAX who did not let the fartsack win them over and who came out to test their mettle.

I personally found the playlist invigorating, and while there was mumblechatter, I think all but 2 PAX held the full 4 minute plank! Excellent full body yells on brand from Young Pawn.

Considering the conditions, we stayed pretty dry all the way until Mary when Rocket Mortgage promptly had us down in the water for our first exercise. Thanks for that – made the coffee from sooner taste even better!

ANNOUNCEMENTS: So very many – please see -f3-nashville-general for the full list!

Additional announcement is that Oatmeal and sooner are taking their families camping this weekend to Montgomery Bell State Park, and there’s an open invite to others who want to go!

COT: YHC echoed the message in the pre-blast about the importance of AOQs in F3 and shared gratitude for the 5-6 current and previous AOQs we had around the circle. I reiterate that we want PAX to lead before they’re ready and to leave before their ready, and we are pushing to help that trend solidify.

Prayers shared for recent diagnosis, death of an extended family member, and for a tragic incident in another F3 region with an FNG collapsing & not making it. Will share more as that travels through the grapevine.

Thank you, HIM, for your effort today. May you be better for it!

As always, it’s an honor to lead.
— Toothless :tooth:

Leg Day

AO: middle-tooth
Q: Young Pawn
PAX: Betty Ford, Cowboy, DrRupp, moneyshot, Oatmeal, Pole Dancer, Rocket Mortgage, sooner, Toothless, TheShield, Topanga, Stinky Pete (F3 Chapel Hill), Overnight
FNGs: 1 Overnight
CONDITIONS: :barely_sunny:

WARM UP: :plank: ⭕️
It was day 2 of plankpril so all pax needed to do a 66 second plank. We stood in a circle and took turns doing a plank while the rest of the pax did 66 seconds of warm up exercises including arm circles, imperial walkers, lunges, Bonnie Blairs, squats, and others.

THANG 1: Lopsided Races :man-running: :bear:
Pax paired off and repeated raced to a mark 5 yds away and back. One pax in each pair sprinted and the other bear crawled. The winner of the race had to go 5 steps farther in the subsequent one. The sprinters won the first couple and then crawlers started to even the tide.

THANG 2: Dorabell :school_satchel: :kettlebell:
Pairs did a Dora with 100 each of squats, Freddy Mercurys, fire hydrants and Lt. Dans. Plus, there were two kettlebells (16 and 24 kg), after both pax in a pair carried one it was passed down the line.

MOLESKIN: YHC has been away on a health hiatus and it felt good to be back. Grateful for F3 Nashville.

:pray: Prayers for grief and healing

:beers: Brewsday postponed until next week, see 2ndf