7/2/20: 244

PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).

Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.

Warm up:

SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC

Mosied up to the pizza hut pavilion for the thang.


To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.

Side Straddle Hops
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)

The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.

QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.


It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.

~Trapper Keeper

Short-order Q

PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?

Gloom Factor: Nada= 70 and sunny, per usual

Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q.  It went like this:

  • 11s with Pull-ups and Atomic Merkins
  • 11s with chin-ups and Werkins
  • 11s with inverted rows and clerkins

Lunge back to parking lot for Mary.

COT: OM took us out.

NMM: It was great to have a good size group at ye ol’ Racetrack this morning.  The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.

Lunging up to lovers circle

Monday 6/8/20

PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).

Gloom Factor: 73° with lower humidity

Disclaimer given and then mosied around to the east side of WEMS for warm up.


IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC


After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.

Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.

Headed back to parking lot for some Mary.


Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC

Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.

~ Trapper Keeper

We’re going to need more blocks!

Seventeen showed up for a glorious morning on the 4:13 campus.  Conditions= Seventy and Sunny (for real this time) and fun was had by all.

PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)

Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball.  Half the PAX lined up on opposing sides of the court then begin block party=

Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2

Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2

Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2

Rev 4: 20 skull crushers, 20 deadlifts: repeato x2


COT with Bagger taking us out and Red Skull pumping the coffee

NMM: It was great to see a strong showing for the newest class at The Stronghold.  These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town.  It’s a great time for us all to support one another.

Bomber – 05.29.20 – “Kotters”

14 PAX were welcomed back to the best AO in Nashville and treated to a ciabatta breakfast with a side of comeback sauce. Conditions were prime, spirits were high, and the playlist was extraordinary.

QIC: Princess Aurora

PAX: Bad Boy, Bareback, Black Lung, Covenant Eyes, Crablegs, Crawlspace, Cunning Linguist, Drago, D-Frost, Hi-Viz, Toothless, T-Cell, Vector


Kicked off the tunes with “Welcome Back” and issued the disclaimer before taking off on a medium mosey up and around the “Nip” and back with various forms of shuffles, high knees, and butt kickers along the way.

Posted up in the upper lot for COP:

  • SSH x 10
  • SnL Squats x 10
  • Half-Groiners x 10
  • Merkins x 10
  • LBAC F/R x 10

Following the warm apps, it was time for the main course. Today’s special was C.O.M.E.B.A.C.K. ciabatta, a tabata-esque dose of exercises, new, old, and twisted. PAX performed rounds of 30 seconds on and 10 seconds off for each of the following exercises, completing five rounds each before moving on to the next one:

  • Colonel Dans (Lt. Dan has moved up his way up through the ranks – jump lunge each side, followed by deep squat into a tuck jump)
  • Overhead Squats
  • Merkins
  • Extenders
  • Boxcutters
  • Angelfaces (prone position, with arms in front of you, perform snow angel motion with arms only, enjoy the shoulder burn)
  • Crabcakes
  • Kickbacks (quadruped position, with knee still bent, drive heel up into air and squeeze that glute)

Feeling pretty full, PAX head down to lower lot to enjoy their dessert of a pair of sprints to the top of the driveway. Mostly gassed, PAX circle up in the usual spot for a digestif of Mary to the sweet sounds of “Don’t Look Back in Anger” by Oasis, all exercises OYO:

  • LBCs x 25
  • Scissor Kicks x 25
  • Toe Touches x 25
  • Butterfly Crunches x 25
  • Plank and point, alternating each arm going forward until end of song

COT/COMAD (Circle of Man Appropriately-Distanced)


Just a few notes and highlights from the day.

  • Drago continues to add to his mystique by parking in the upper lot even when he’s early
  • Fascinating look into Black Lung’s current research as well as his life choices for those who closed out coffeeteria
  • T-claps to Bareback and Cunning Linguist for sponsoring coffeeteria with the Charboxes


  • TAPs for sick and injured and for family additions.
  • As you continue to get back out to workout, please reach out to someone to whom you haven’t spoken in a while. The last few months have been damaging in many ways apart from the virus, especially to those struggling with loneliness and addiction. Find ways to be grateful, and, if you are experiencing something difficult yourself, please ask for help or guidance.

It’s good to be back.

PA out.

26 May 2020 Q

26 May 2020 Q

Temp: 60s
Gloom Factor: Nil

PAX: Foxtrot Talks A Lot, Yard Sale, Red Skull, Black Lung, Dupree, PSL, Bagger Cance (QIC)

Several awkward moments as YHC, RS and Dupree wondered who’s would show. Ended up with a quorum, so that was a bonus. Since YHC has been battling some shoulder injuries, today’s Q would be more cardio based and less pull/push based.

Started out w a short loop around the church complete w a couple of side shuffles returning to the main parking area where we met FTAL, YS and BL.

All IC X 13

Basically run the outer loop of the AG center down to Cul2vate up to the Mansion and back to start ex.

Along the way we stopped at

UT Extension
Squats x 26
High Plank x 26
Low Plank x 26
LBCs x 26
Lunge Walk x 26

Three Way Stop(ish) Sign
Jump Squats x 26
High Plank x 26
Low Plank x 26
LBCs x 26
Iron Mikes x 26

Bernie Sanders up to TWRA office
OH Squats x 26
High Plank x 26
Low Merkin x 26
LBCs x 26
Skaters x 26

Cruise to Cul2vate
Goblet Squats x 26
High Plank x 26
Low Merkin x 26
LBCs x 26

Back to the White Barn
Squats x 26
High Plank x 26
Low Merkin x 26
Bulgarian Split Squats x 26
LBCs x 26

Over to Ellington Mansion
Wall Sits x 26
High Plank x 26
Low Merkin x 26
LBCs x 26
Side lunges x 26

Back to lot for Mary:
Flutter Kix x 26
AL prom dates x 13
Ola Dollies x 26
AL prom dates x 13
Plank Progression 3 minutes


It goes without saying that the last few months have been less than ideal. So great to get a little sense of normalcy with 6 other HIM at Sir E; T Claps to them for joining in on the classic pearl on a string Q.


Dupree will be taking over as Site Q for the time being at Sir E due to Boy Band’s Covid ICU service this summer. ThanQ for stepping up brother.

New 413 class at The Stronghold starts on Thursday. Come join us tonight at Foster Ave this evening as we get to know the new crew and take them through the Naming ritual.


Titan – 03.11.20 – “Lost at home”

9 HIM posted for an old school Q in YHC’s first Titan post since the park renovation began.

QIC: Princess Aurora

PAX: Black Lung, Cowbell, Crawlspace, DFrost, Drago, Right Said, Siri, Trap House


Medium mosey to greet the ducks and COP at the circle by the lake:

  • SSH
  • WMH
  • SnL Squats
  • LBAC F/R
  • Hillbillies
  • Imperial Walkers

Hop to the circle by Lizzie the Dragon for some bear crawls in cadence with breaks at each lightpost for 10 squats. RnR x 7 posts.

Indian Run to the Hill of Sisyphus for 11’s with Hand-Release Merkins up top and Jump Squats at the bottom.

Mosey to the playground for a 3-set pull-up routine working off individual max.

Mosey back to start for 3MOM:

  • Boxcutters
  • Flutter Kicks
  • LBCs



It’s been quite some time since YHC graced Titan with his presence, but it was good to be back at one of the OG AOs. Even with the ongoing construction, there’s still so much the park has to offer, and a love affair with the hill was rekindled.


  • TAP for sick, injured, and those displaced by tornado.
  • Encouragement to be smart about COVID 19 and to keep momentum going with serving those areas damaged by the tornado.
  • Statewide convergence October 16-17. 2nd F Friday night with a workout at 0700 at Bicentennial followed by a speaker. Get it on your calendar now so we can show up big!


Atlantis – 3.12.20 – “Bears on the Brain”

8 PAX did that hard thing and got better together while dealing with YHC’s bear fascination as of late.

PAX: Bareback, Crablegs, Dfrost, Pop-A-Lock, Pumpkin Spice, Right Said, Trapper Keeper

QIC: Cunning Linguist

Gloom Factor: Mild to non-existent. One might legitimately argue that it was ideal workout weather.

At 0529, YHC called out that One Minute Warning and then exactly one minute later, the Disclaimer was given (well, more like stumbled through, but we made it). Then, a quick mosey (into a slight mud puddle — my apologies, gents) all the way over to the farthest reaches of the lower parking lot at Atlantis for WOR.

15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats

Next, YHC led a mosey to the near end of the parking lot for the first part of THE THANG.

Lately, all that YHC has been able to think about is “bears.” Literally. First, during the Moscow Mule workout at Westeros, we did tons of “Russian” Bear Crawls. Then, prior to the official cancellation of March Madness (now affectionately known as March Sadness),  YHC was thinking about my UCLA Bruins. And last but not least, I heard my buddy Cramer on Mad Money mention a “bear market” just last night. In other words, bears were everywhere in my mind. I had “bears on the brain,” one might say.

Because of this, our routines would likely include bear-related maneuvers, and the PAX would have to grin and –wait for it  — bear it.

I’ll be here all week, folks!

We started at the near end of the parking lot and individually performed Bear Crawls until the first lamp post.

Then, we sprinted to the second lamp post.

Next, we did Crawl Bears until the third lamp post.

Finally, we sprinted to the final lamp post. Rinse and repeat back to the start of THANG 1.

Simple, but effective.

After a brief countdown from 20-1, a mosey to the Bob Ross water tank for THANG 2.

Partner up as 1s and 2s for DORA 1-2-3.
1s run around the water tank, 2s perform:
100 x Merkins
200 x LBCs
300 x Squats
Tag in and out until completion.

With some time leftover, we took another mosey, this time to the upper parking lot (near STARTEX) for a bit of an experiment (before which, Pop-A-Lock called out “I love experiments,” or something to that effect). In fact, this was something I heard was created by our buddies at F3 Nolensville. So, we began THANG 3.

Bear Brawls
Keeping the same 1s and 2s from THANG 2, 1s get in Bear Crawl position, 2s put pressure on the shoulders of 1s for 3 rounds (and then alternating with each round).
Round 1, 50% resistance
Round 2, 75% resistance
Round 3, 100% resistance

This appeared to be well-received, as I heard some mumblechatter of approval amongst the PAX. If YHC played golf, he would likely give himself a golf clap right about now.

Then, very short mosey to STARTEX for Mary.

15 x Flutter Kicks
10 x Alabama Prom Dates
15 x Box Cutters
10 x American Hammers
12 x Freddie Mercury

At this point, it was 0615, so we called it a wrap and circled up for COT/ BOM.

Thank you to all who continue to show up when YHC is on the Q sheet. I continue to be humbled by the fact that you’d rather work out with me than ride the Peloton or go to the Y (not that there’s anything wrong with those things)!

-Thoughts and prayers were given for many folks, some of which were PAX-specific (including the Soft Shell Crab and the imminent Baby Pumpkin) and non PAX-specific.
-Congrats to Michelin Man and his M, as they had their “Training Wheel” this AM (and a Hat Tip to Bareback for the creativity).
-Let’s make a concerted effort to reach out to those who we haven’t heard from lately, as this coronavirus thing may be causing added anxiety amongst the PAX. Vector stated something similar in a recent Slack message of his, and YHC would like to second this concern.

This is your Colonel, signing off!

AdeQuate Q


PAX: In Picture


Ssh, WMH, Scorps, Cherry Pickers

Count off to 4s

Hell in a Cell
15 X
1s – 8 ct BB
2s – Lt Dans
3s – Burpees
4s – Squat Jumps

Bear crawl baseline
Crawl bear alleys

All in, head to parking lot for Curbies
15-1 decline and incline Merkins
Bear crawl and crawl bear to and from each side of parking lot.

All in, mosey 1/4 way down greenway

hell in a cell on my count w a couple twists.

Mosey 1/2 up hill for some PreMature Mary and more Merks

Hit the lot for 54 Squats and circle up for Right On Time

Plank Progression
Flutter Kix X 50 IC
Plank some mo
Ola Dolly x 40 IC
Burpees on my count X 8ish


Great to see the PAX turnout in support of our Beastside Bros.

So, YHC lost his Weinke on the way over and had to improvise the Q. Was hoping my tunes would jog my memory but sadly had to defer to Big Stick who threatened to take his tunes and go home (turns out we all wish he had).

The theme was going to be a running heavy Q but thankfully, we just got to chill on the top side of the Buffalo.

Was also gonna Russian Roulette the tunes between 400mHz white noise on repeat, Beethoven and a bluegrass version of Taylor Swift’s greatest hits.

The consensus of the PAX was the MacGaugh’s donuts were better than anything YHC or Big Stick had to offer.


Prayers up for the displaced and hurting people of Middle Tennessee. Please look to slack or the Beastside Bros for more ways to help.

Families that need our prayers : Fogartys, Duffys, Sinclairs and surely more.

Great to hang w y’all. Look forward to coming back again soon.



Gruesome Twosome

Gruesome Twosome

Temp: 32
Gloom: Nil

PAX: Deep Dish, Bagger Vance
QIC: “,”

Mosey up and around Sunnyside Mansion back to the parking lot.



Run 1/2 Mile up to Midtown Church then back to Picnic Area 1 for 1 mile total.

100 Pull-Ups
200 Merkins
300 Squats

Run 1/2 Mile out Clayton them back to PA1 for 1 mile total.

Crunching (LBC & Happy, Crunchy, Froggy)
Olá Dolly
Big Boy Bicycles
More Crunching
Putin Pounding
More Planking


NMM: There’s been many a day when I wanted to fartsack, when I figured I’d go on a solo ruck or whatever. That was the case again last night after seeing all of the other things happening today but I decided to nut up and Q. I am glad I made that decision as I had a full hour to hang with my man, Deep Dish.

It’s days like today that make me grateful for F3 and the HIM that I have gotten to know. Suffice it to say, Deep and I had a great talk about things that we all will face, have faced or are in the midst of. I encourage all of you to make that extra effort in the mornings when you don’t feel like it, you never know what you will learn from your Brothers and what you can share with them too.