22 May 23 Q

22 M 23 Q
Temp : 60
Gloom Factor : Nil
PAX: W4AG, Donkey Hammer, A/R, CCR, Floppy Disk, Movin on Up, Esposa, Focker, Deep State, EZGO, T Cell, Winona, Bagger Vance


Mosey to the Baptist Church

Activation – 1/2 kneeling squat press, SSH, adductor rockers, cat/cow, thread the needle/spider stretch

EVO I – Sprints – high knees, high skips, butt kickers, karaoke, sprint back

EVO II – SGL L SQ2B x 5 R/L, SQ THRST x 10 DeadBug W Block x 10 (2ct) RnR x 2

EVO III – Goblet SQ2B x 10, Supine Block Press x 10 R/L, Eccentric Pull Ups x 5 (5ct), SGL L hip thrusters x 10 R/L RnR x 2

EVO IV – Gorilla Crawls, Bear Crawl Kick Throughs x 2

Mary – F Kix, Plank Progression

10 Burpee Buyout
3 Good Mornings


NMM : Full body work today. Slight modification of a gym workout I’ve been doing for a few weeks now. Glad we could modify as needed to make it work.

Solid crew as usual under the guidance of Works For a Guy but now his long awaited successor has been made official. After weeks of background checks, onboarding, a 7 day fast and silent retreat the new AOQ for Detention takes the reins, welcome Deep State. The bar has been set pretty high. W4AG was only 18 and rode a bike to workouts when he started and now look what’s he’s done with the place. So now Deep State will have to build on what’s been carefully and artisinally curated for him.

BH : Praying for summer schedules w kids and travel.
Nancy from F3 SpringHill is doing chemo for stomach cancer. It’s terminal cancer and he’s trying to find a study somewhere to get into in hopes of getting a cure or at least more time with his wife and kids.
Topanga’s mom is having vision issues and needs prayer.
Praise for CCR’s Charlie as he finishes this chapter of his 3+ year battle w leukemia.


ImprompQ 21/Apr/23

Temp – 53

Gloom Factor – Nil

PAX : Tampa, Esposa, Pedialyte, Black Widow, Donkey Hammer, EZGO, Accounts Receivable, CCR, W4AG, Deep State, Winona, Bagger Vance

QIC : Winona VQ BV

SSH X 13
Superman Stretch


Modified Sharknado BLIMPS Buffet

Burpees, Lunges (SGL), Inch Worms, Merks, P Jax, Squats
Bus Loop Clockwise
Grab Some Wall

Burpees (Rev), Lateral Lunges, Incline Merks, Super Slow Squats
Bus Loop Counterclockwise

Bear Crawl down the hill towards back of CHE
Let it go (ie sprint from side driveway to hedge row by power box)
Inverted Rows
Max Pullups
Pests w Block
Sprints n Skips x 5

Back to the blocks for more
Pests dbl leg, SGL leg
Palloff press w block

Split into 2 groups
Red Rover Burpee Broadjump

APD finish position x 20 IC
Low Plank
Speedy F Kix



The morning started off pretty normal. Did some stretching, some chatting then headed west on a mosey. This is where things got weird … our Q, Winona was a bit fixated on Qing up the tunes and suddenly went down. We are still investigating the security footage but there was either
1) a sniper that took him out 2) a random pothole that occurred overnight 3) Deep State tripped him or 4) he didn’t see the speed bump. All signs pointing to 4.

Pedialyte swooped in to do triage and the rest of us took a mosey around the mini diamonds and circled up in the lot. When EZGO asked “Who’s gonna Q” obv ATQ piped up and off we went.

BH –
Prayers up for Movin on Up’s family as his Grandfather passed away earlier this week.

Praying for our children specifically those in middle school dealing with all that goes along w MS.

413 Strong Signing Day on Friday. Hit up Red Skull for details.

Safety and speed for those running the Rock n Roll this weekend.


14 April 23

And The

Temp – 50s
Gloom Factor – Low

PAX : Black Widow, Donkey Hammer, A/R, Esposa, Floppy Disk, EZGO, W4AG, Deep State, Bagger Vance

Disclaimer Claimed 0530

Long, Fun Mosey w Various Movements

Activation x 5
Walkout to DD throw in some Merks/CDD
Spider Lunges
High Skips
Tilting Airplanes RnR
Reverse Toe Touches

Natural Movement 30”
Bear Crawl Kick Thru
Crawl Bear
Reach Backs

Power Time/Reps
Squat Complex (TUT) 10
Merkin Complex (TUT) 10
Hip Thrusters x 8 R/L RNR X 2
Eccentric Pull Up Complex (TUT) 6s X 3
Single Leg Hops 5 R/L RnR x 3
Step Into Box Jump 8 R/L RNR X 2
Sprints X 6

Stability 30” x 3
Low Plank
Shoulder Taps
Star Plank
Table Top
Pigeon R/L



Back to some new classics. Some MC mixed with groans of anguish indicated a good time by all.

Possible Local Boy sighting right after HSPUs.



Echo and the Bunnymen
Diana Ross and the Supremes
Tom Petty and The Heartbreakers
Lionel Ritchie and the Commodores
Sly and the Family Stone
Buddy Holly and the Crickets
KC and The Sunshine Band
Joan Jett and The Blackhearts
Bruce Springsteen and The E Str Band Ft Tom Morello
Bob Seger and The Silver Bullet Band
Bob Marley and the Wailers
Mike + The Mechanics (?)
Joe Strummer and The Mescaleros
Elvis Costello and the Attractions
Prince and The Revolution
Fitz and the tantrums
Benny and the jets
Grace potter and the nocturnals
The Head and the Heart
Jason Isbell and the 400 unit

III Pillars – 04.11.23 – “What’s the 4-1-1?”

16 HIM picked up the phone and got dialed in for a 4-1-1 themed workout at III Pillars this morning.

QIC: Princess Aurora

PAX: Formica, Go Fish, Gov’t Mule, Grape, Grisham, Haggis, Harbaugh, Howitzer, It’s Just Lunch, Michelin Man, Paper Pusher, Pep, Ranch Hand, T-Cell, Zelenskyyy


After a haphazard disclaimer and brief preview of the theme, mosey to field for COP:

  • SSH
  • LBAC F
  • OH Clap
  • LBAC R
  • SnL Squat
  • WMH


Grab the 20lb slam ball and line up for a little game of “telephone.” Starting at the goal line, PAX stand shoulder to shoulder, pass the ball to the next man, running to the front to repeat until we’ve crossed to the opposite goal line. Repeat other direction. For third round, we switched to alternating behind the head and between the legs and then repeated again.


All talked out, we hit the bleachers to get “dialtoned.” PAX completed 4 rounds of 11 reps each of the following circuit with a lap in between each round.

  • D. – Derkins
  • I.  – Irkins
  • A. – Ab Thrusters
  • L. – Leg Raises
  • T. – T-Raises
  • O. – Overhead Squats
  • N. – Newton’s Cradle (2-ct)
  • E. – Eccentric APD (4-5 seconds to lower)

Rotary Phone

Mosey back to midfield and circle up facing outward and on our six. PAX pass the slam ball around the circle, aiming to get faster in each subsequent revolution. After some confusion with this antiquated piece of equipment, we threw it out and made our way back to flag for cooldown stretches and COT/BOM.


Hopefully PAX got all the information they desired from calling 4-1-1 today. Always appreciate the way y’all humor me and my silly themes. My hope is that y’all have as much fun doing the work as I do coming up with it.



  • Prayers for my mom, Louisville, and the Covenant and Nashville communities.
  • Prayers and praises for PP’s M’s last chemo treatment

Keep shining your light in this city and leading with kindness and conviction.

PA out.

Blind Buddy Run

Class 2 Round 1 –

Invesco, Transplant, Electric Beast, Galileo, D Pole, Jigsaw, Redo, Luigi, Hickory, Beaker, Life Force
Chunks, Y&R, Decaf, Pearl, Knuckles, Skeet, Right Said, Grey Album, Red Skull, Bagger Vance (QIC)

Mosey to Stop Sign Blind Buddy Style F3 PAX leading

WOR @ STEM bldg
SSH x 13 IC
Russian Lunges – extended WMH x 10 IC
Walkout Spider Mans
Arm Hang Squat Warm Up
Low Bernie Shuffle
Side Shuffle (R/L)
Karaoke (R/L)

BB run back to Dumpster

All PAX grab a block and mosey to back tennis courts


Thrusters (50) / team
Block Push Pulls x 4 directions x 10 (40) total
Block Curls back to back (30)
Lt Dangers – Lunge, Lunge, Squat (20)
Dead Bugs x (10) each leg modified for time
Blockees x (5)

Return Blocks


Groundwork / Natural Movements
Bear Crawls to 1/2 line, Crawl Bear to end line
Gorilla Crawls to 1/2 line, switch orientation to end line
Frog Jumps to 1/2 line, Reverse jumps to end line
Bear Crawl Kick Throughs


Thread the Needle
Rolling Starfish
Downward Dog/Cobra


What a great morning we had. Weather was on point, effort was all out and the 413/F3 PAX pair up seemed to gel. Nice to see how the F3 crew has rallied around 413 and its Mission to help these young men become who they’re designed to be. Be sure to come out and support at 🐢🐰on Tuesdays as well.

BH :
Lots of TAP for lost loved ones in the COT.
CSAUP next weekend, the day of the 25th into the morning of the 26th. Check out the main channel for deets or DM Hipster. TAP for his quick recovery from a meniscus tear earlier this week.


Titan – 03.01.23 – “1st of tha Month”

With probably another 4 years on my frame since my last visit to Titan, YHC was honored to Q at Toolman’s request and honored some musical birthdays in the process.

QIC: Princess Aurora

PAX: . Blue Mule, Buster Bluth, Dinty Moore, Grey Album, Preacherman, Solo Cup, Stuntman (WL-BHM), Tim the Toolman, Vector


Mosey to circle overlooking Lake Watauga for COP with soundtrack provided by Bone Thugz-N-Harmony’s “1st of tha Month”

  • SSH
  • WMH
  • LBAC F
  • OH Claps
  • LBAC R
  • Good Mornings

Birthday #1: Glenn Miller

Soundtrack: “In the Mood,” “A String of Pearls,” “Chattanooga Choo Choo”

Mosey to the plaza event center where many a big band dance party has occurred. It was time to get in the M.O.O.D. with “In the Mood” and other Glenn Miller hits as our soundtrack. AMRAP the circuit below until time.

  • Merkin x 20
  • Overhead Squats x 20
  • Overhead Press x 20
  • Donkey Kicks x 10 ea leg

Birthday #2: Justin Bieber

Soundtrack: “Baby,” “Sorry,” “What Do You Need?”

Mosey to Hill of Sisyphus for 11s inspired by the Bieber’s first hit, “Baby.”

  • Little Baby Crunches at top
  • (Little Baby) Iron Mikes at bottom

Birthday #3: Roger Daltrey

Soundtrack “Won’t Get Fooled Again,” ‘My Generation”

Mosey to playground for another AMRAP circuit honoring our frontman of The Who.

  • Windshield Wipers x 5 ea side
  • Hydraulic Squats x 5
  • Overhead Pulls (a.k.a. Pull-ups) x 5

Mosey back to the Great Lawn for another Who tribute with “My Generation.” Burpee each time you hear the lyrics “my generation.” Works out to 38 in 3:19.

With the clock almost at 0615, we didn’t get to properly celebrate…

Birthday #4: Kesha

“Tik Tok” while we waited for the six and then COT, BOM


Truly a great experience and privilege to be back at Titan, and many thanks to Toolman for making the ask. As the location of Nashville’s first weekday workout and my first Q, Titan remains a special AO throughout all of its evolution over the last 8.5 years. Plus, you regulars really knocked it out of the park with the renovations!



  • My mother’s health, Pep’s job search, Vector’s 2.0’s international trip

Pleasure to lead as always!

PA out.

III Pillars – 02.14.23 – “Lovefools”

Nine PAX acted like a bunch of lovefools after Cupid paid a visit to III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape, Grisham, Haggis, Pep, T-Cell, Vector, Yum Yum


Today’s theme followed the lifecycle of a young man’s date.

Mental and physical prep – Warmorama

  • SSH
  • LBAC F
  • OH Clap
  • LBAC R
  • WMH
  • Good Morning
  • Bulgarian Split Squats 2 x 10
  • Skullcrushers 2 x 10

Buying flowers – “Flower” by Moby

  • Classic routine of holding people’s chair and moving up and down on corresponding lyrics #crowdpleaser

Time to meet our date – Cindy

  • 20’ 12’ AMRAP of 5/10/15 with Pull-ups/Merkins/ Squats, respectively.

This place sucks, let’s go dancing – Cupid Shuffle

  • Plank circuit – J-Lo’s during chorus, Mountain Climbers, Kicks, and Low-to-High in sync with instructions

Misguided advances are rejected and we find ourselves alone back home looking through old Valentine’s cards – Mary

  • I’m Jane Fonda You
  • You Make My Heart Flutter Kicks
  • Be My Little Baby Crunches
  • You Make Me So Happy Crunchy Frogs (T-Cell)
  • I Want You to Be My Alabama Prom Date (Grape)
  • Let’s Monkey Humper Around (Yum Yum)
  • You Put the Pound in My Pickle (Grisham)

Frustrated by a date gone bad, it was time to take it out on this stupid little Valentine box with Boxcutters.



Thanks once again to the PAX for putting themselves out there this morning. Rejection isn’t easy, but we’re better for it. Glad to introduce many of these guys to the “Flower” routine. It’s certainly been a minute for me. Also, grateful for minimal judgement during the “Cupid Shuffle.” Certainly had to be where the date turned sour since Cindy realized we couldn’t dance. 



  • Pep’s job search continues, and his renovation has begun
  • Yum Yum’s mother’s health as well as his MIL’s health. Prayers for safety as they travel to visit.

Love you all. XOXO
PA out.


F3 413 Q

Temp : 40
Gloom Factor : Mod
PAX : Bus, T Retch, Chef Yo, Contractor, Plumb Line, Master Chief, Pinky, Squidward, Red Shark, Potluck, Bolt, Zorro, Jazz Hands, Thing 1, Comeback, Mindset, Pearl, Hacker, Grey Album, BNB, Y&R, Black Widow, Toga, Crawlspace, Knuckles, Chunks, Skeet, Red Skull, Michelin Man, Shocker, Decaf, Bagger Vance (QIC)

Mosey Big Loop w some alternating modes of transit …

SSH x 13
Walkouts w Stretch x 4 (1,2,3,4 merkins)
Squat Repatterns x 10 IC
IW X 10 IC

Block Pile
Rows x 5 (6,6,6) RnR
Hip Thrusters x 10 each leg
Dead Bugs x 10 each leg RnR
Block Pull Throughs x 10 each arm RnR

Rows x 5 (6,6,6) RnR
Merkins x 5 (6,6,6) RnR

Black Top
Bear Crawl Kick outs to mid court Bernie Skips back x 5
Burpees x 5


NMM : Today’s theme was Resilience and no Resilience comes without Struggle and taking Personal Responsibility. I’m reading Eric Greiten’s Resilience right now and highly recommend it to all.
We also spent a lot of time under tension with wall sits and planks interspersed in the workout. Time under tension is a great way to build strength and stamina in workouts and life.

We were also blessed with BNB posting today back home for a bit from Raleigh.


“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
‭‭1 Corinthians‬ ‭10‬:‭13‬ ‭ESV‬‬





III Pillars – 12.27.22 – “Hippendicitis”

Three amigos enjoyed the cool temps and a stand-in Q at III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape


Post-disclaimer, PAX carefully moseyed up to midfield for warm-o-rama.


  • SSH x 20
  • Windmill x 10
  • WMH x 10
  • Imperial Walker x 15
  • SnL Squats x 10
  • Good Mornings x 10 OYO

Hop over to the jungle gym and find some space for a 20’ AMRAP circuit of the following:

  • Pull-ups x 5
  • Merkins x 10
  • Big Boy Sit-ups x 15
  • SSH x 20

Find some space on low wall for another AMRAP circuit:

  • Dips x 15
  • Step Down R x 10
  • Step Down L x 10
  • Bent-over Y Raise x 15
  • Run 120 yds

RnR for 12’

Mosey back to start and get 10 quick reps of side-lying hip adductions (Thighmasters?) on each side

COT/Triangle of Man


Felt good to lead again after having to punt on last Friday’s subzero Bomber and having the good problem of a steady stream of Qs and VQs at iiiP.

I owe it all to Hipster’s appendix which is the perfect segue into…



  • Hipster’s appendectomy and recovery
  • Grape’s and Go Fish’s small group
  • Holiday travel for all

Upcoming events:

  • 01.01.23 – NYD Convergence, 0600 at Bermuda Triangle in Brentwood
  • 01.02.23 – LeanPax Challenge begins – No alcohol, follow a *healthy* diet of your choice, and 30 minutes of exercise
  • 01.03.23 – Brewsday! (If you’re forgoing the above OR can stomach the taste of NA beer OR just want to hang out in a bar – all are acceptable)

Go Tigers!

PA out.



Temp : 19
Gloom Factor : Mod

PAX : Esposa, EZGO, Works For A Guy, Topanga, Donkey Hammer, Bagger Vance QIC : BV


WOR – Mosey around school to block pile. Various carrying positions to front of CHE.
(Threw in bear crawl complex under pavilion)


5 Burpees
15 ASTs
20 Romanian SS (SGL CT)
25 Prone Thrusters
Clockwise Bus Loop

5 Burpees
5 TUT Goblet Squats
15 Walkouts to DD
20 RDL Split Stance (SGL CT)
25 Plank Jax
Counterclockwise Bus Loop

AMLAP (all ended up w 2 each + 5 Burps for good measure)

Return blacks
Plank Progression Finisher


NMM : There was a little chatter this am RE: Deep State’s repeated HCs = Fart Sacking, please advise.
Topanga EH’d FNG – Donkey Hammer an NP w TOA.
Esposa got some new gear.
EZGO was able to put his rural Florida upbringing behind him and drive in the snow to meet us.
W4AG went shorts, a bold play that really bit him in the arse with the skin to ground contact in some of our movements.
No one fell today during the workout which was good. However, there were 3 yard sales post COT that were YouTube worthy.

BH : LeanPax starring 3 Jan.