11s Never Felt So Good

PAX: Not a Sport, Nurse Ratched, Wedding Singer, Toga (QIC), Offshore, Boone’s Farm (KOTTER), Hugs Not Drugs (kotter), Umbrella, Penny Loafers, Venus

Gloom Factor: 70 and Sunny

Ten redwoods moseyed on over to GWP to get a little stronger in the gloom.  Here’s how it went down:

Watch Toga and Not a Sport fail to get the flag in the ground (there may be pills for this?) then mosey to the GWP parking lot for warmarama.  Mosey to playground for 11s=

  • 11s with Pull-ups and merkins
  • Break for Mary
  • 11s with Chin-ups and

Mosey to ballpark for 30 muscle ups then rush it on back to the parking lot for COT, YHC took us out.

NMM:  It’s always an honor to lead, and there was a bigger than usual PAX at the Cow.  New faces, old faces returning and .. Venus.

Stay Classy,


The 100!

January 4, 2020 Related image

Sooooo, the new year is here and it’s time for those resolutions to start out strong and fade fast –but not for these PAX who decided to stick to that faithful alarm clock and roll outta the fart sack for another opportunity to make themselves stronger.  Most people know that those resolutions often tank within the first 100 days after New Years.  In honor of sticking it to those nay-sayers, everything today is going to be based on the number 100.  Simple plan, and staying in a single location for the most part, so mumble chatter could be in full effect — too bad 3rd Degree wasn’t there- sorry you had to nurse that Dusty (that’s an official .

Conditions: Just right for playing in a pig pen –sloppy but a great temp, 40 deg.   GLOOM HEAVY from the recent rain!

PAX who made it:  Mursa (property only), Creeper, TV Guide, Stats, Typo +, Huggy, SexEd, Nimbus 153454663, Barney Feivel, The Infamous Aunt Bea (on scooter as usual), Old Hickory, Glen Gary, Sterno, Numbtucks (HE’s BAAAACK), Deliverance, Pocahontas, Little Miss Piggy (co-Q), New Juice (Celeste Ware-FNG),  AND …  SPRINKLES returned !!! (it’s leg day, baby!)   — 19 PAX

PreParty:  5:15 wake up call led by Coach Numbtucks, to include TVGuide, Nimbus, Mursa, Stats– Ruck stuff

Warm up:   Disclaimer
Circle up: Good Mornings OYO, Cherry Pickers IC x12, IC baby arm circles fwd/back x10 each, IC overhead press x10,  on the Line –Toy soldiers and butt kicks x 30 yds each

Pick up coupon blocks from Barney’s truck and MOSEY – John Cusaks with the coupon headed to the playground …Speed bump x10 blockees… drop off coupons

THANG:                    THE 100
Soccer Field:  
All together 100 yd Bear Crawl,  100 yd Duck walk back

Playground:  Can partner up if you need to share a coupon or need assist.
100 reps of each exercise for each PAX, will work on a pair of exercises at a time. Plank and wait for the six after each set of exercises. 
Merkins and Underdogs
Coupon Kettlebell Swings and WWI
Flutter Kicks (each side is half– paired exercise–all together)

Soccer Field:
100 yd total of crab walk and lunge walking

Coupon Shoulder Raises in front   and  Monkey Humpers

Not too sure if there was as much mumble chatter as there was midwife noises (another official lexicon for ya) as the heat got turned up with this workout.

Mosey back to the vehicles and deposit coupons

CoT:  numbers/names/prayer/announcements to close
SoccerMom — always 🙂
LMP’s wife — praise for not doing chemo right now and having an option for targeted drug therapy,  prayer for wisdom still and effectiveness of treatment, and prayer for the side effects to resolve quickly
Deliverance’s wife — upcoming surgery
Pocahontas — Good reminder that we need to give thanks as well for the many good things
Pray for leaders of our country and other countries as well for wisdom and peace  –lots of troubles out there.

Coffeeteria enjoyed by most, but conversation enjoyed by all

Happy New Year  —
Little Miss Piggy


Image result for 100


Last post of 2019

Conditions: 33 with wind chill, BUT, it wasn’t wet.

PRE-PARTY: 10 Rounds of Cindy courtesy of Stats
12 PAX: Creeper, Professor X (Respect), Barney Fyffe, Old Hickory, Nimbus1500, Deliverance, SexEd, POCAHONTAS!, Stats, Staples, Hush Puppy (in his new winter gear) & LMP
QIC: Nimbus1500

AO: BrokenWheel

DISCLAIMER & WARM-O-RAMA: ShowMe Lap, some Tebow stretches to open the hips and we were off.

Tippy Toe Bear Crawl 3 Parking Spaces – plank to the six

Baby Bear Crawl 6 Parking Spaces – plank on the six

Strait Legged Bear Crawl 6 Parking Spaces – plank on the six

Repeat backwards.

Ring of Fire’ish

PAX circle up facing each other in plank position.  One PAX backs out and slowly performs a lateral bear crawl while the other PAX holds a plank variation.  Repeat until each of the TWELVE PAX completes one revolution.

Plank Variations: High Plank, Low Plank, Mountain Climbers, Left/Right Arm Side Plank, Slow Merkins, Knee’s to Elbows, and maybe more?

MOSEY to the storage shed

All TWELVE PAX lined up for a Wall Sit on the shed.

Round 1 – Pass the cinderblock down and back while holding a wall sit

Round 2 – Pass the cinderblock down and back with an overhead press, while holding a wall sit

Round 3 – Pass the cinderblock and bear crawl to the end of the line perpetually until all the way around the sheds.

MOSEY to the steps in front of the field house.

Partner up

3 Rounds each – Bear Crawl down the hill in the grass, wheel barrow up the steps.

3 Rounds each – Crawl Bear up the hill in the grass, wheel barrow down the steps.

Little extra wall work to bring us home, including a new move without a name (coming back), and that’s a wrap.

Per Staples, moving his Mom in to her new living space went well!  LMP’s Wife got started on her new medication.  Prayers that her body can overcome some of the side affects, still grateful for not having to start with chemo.

Our first full year is in the books and it was a success by any measure.  We’ve got a lot of wood to chop, but we’re coming in the new year with momentum.

POST PARTY: 19 x Copenhagens, Decline Merkins, Incline Merkins and Box Jumps

Little colder than expected this morning, but we still had our cold weather haters (Old Hickory / Hush Puppy) out anyway.  Way to make it happen!  I gave the redneck mix a break for some Stevie Ray Vaughn essentials, good thing Numbtucks wasn’t there, he would’ve been really bummed if #Redneck didn’t play.  POCAHONTAS was in the house, great to have him back and he rocked the very beary workout.

New Year Ruck tomorrow at 5am!  There will be an undisclosed number of coupons, but I promised, it wouldn’t be 1:1

Bring some water, bladder if you have one and some gloves.

FYI – This event IS attainable for every PAX who’s posted in the last month.  Don’t let distance scare you, come out and have fun.

A Smyrna Crew Christmas Q! Dirty Santa 2

December 21, 2019

It time to start making some traditions now that Nolensville F3 has been around for over a year and made its mark on the region! So the Smyrna Crew (plus honorary member Ragdoll) picked up its high calling again, and led an amazing group of HIM in a Christmas Party to remember.   Dirty Santa made his rounds again this year!  LET’S PLAY!

Conditions: Just that right temp to make you think you need more layers than you really do, about 35 deg and more importantly NO wind and NOT WET.

PAX who made it:  Cheezwhiz (co-Q), Ragdoll (co-Q), KermiT (co-Q), Tebow, Creeper, TV Guide, Stats, Typo +, Huggy, SexEd, Nimbus 153454663, Barney Feivel, Staples, and Little Miss Piggy (co-Q)

PreParty: YHC too busy helping Santa decorate and set up but I did see that they started at 5:15 with some Ruck Running (maybe to Defiant and back?)

Warm up:   Disclaimer,  random number generator (me pointing to four different PAX) gave us numbers 3,5,12,15
Circle up: IC baby arm circles x12 each, Good Mornings OYO, Toy soldiers OYO x12 each leg, Cherry Pickers IC x12
Last warm up part — run 100 yds to light pole x10 burpees and return –PAX numbered off in order of their return –number 3,5,12, 15 would be the PAX who get to open presents !

MOSEY – To the soccer field we go…As we approached the upper parking lot some PAX writhed in merriment at the sight of a sparkling tree (mainly me…the excitement level within the group was straight Grinch like, as if the Grinch has stolen not only their gifts but there marbles as well).  Looks like Santa stepped it up a notch this year by adding some tinsel and decorations to the tree!  And shimmering below, were some presents all aglow.

Huggy got first crack at opening a gift, only to reveal —Thang 1 was inside:

“Taboo Tannenbaum” (courtesy of Ragdoll)

Partner up on the soccer field at the first light post.  PAX 1 drags PAX 2 supporting under the arms via politician style.  At halfway point, stop and everyone does 50 reps of squats (touch the ground each time).  Switch and finish out the length of the field. At end everyone does 50 Iron Mikes (each side is one thank the Lord!).  Repeat going back to the start but with jump squats in the middle.   Legs…Toast.   Back to the giving tree.

TV guide selected a second box to unwrap, finding Thang 2 inside:

“Tabat – YEAH!”  (courtesy of CheezWhiz)

You know it, and you love it!  But this time to some crazy Christmas tunes – 2 rounds (Mosey over to playground )
Round 1 – Pull ups/under dogs
Round 2 – V ups
Mosey back to the giving tree.

SexEd got his choice of the remaining 2 presents.  Inside, to no one’s  surprise, was Thang 3:

“The Twelve Days of Christmas!” (courtesy of YHC)

We had such a great time seeing what our true love gave to us last year, that I invited her along again this year.  And again, she must have been in a bad mood after not being able to find a parking spot at the mall for 30 minutes only to be cut off by someone taking the one she finally found and waited on patiently while the prior occupant stowed their packages in the trunk and then casually talked on the phone while fixing her hair before finally putting it in reverse and backing out.  Seriously, don’t expect much good from your girl at Christmas time if she isn’t in the mood.   Sooo, these gifts were the best she could come up with. We did the exercises just like you would have sang the song – yep with all the repeats.

1. 40 yd dash! , 2. knee tucks, 3. Yurpees (audible to Burpees after 3 rounds), 4. Iron Mikes, 5. Peter Parkers, 6. Flutter Kicks, 7. Hello Dollies, 8. American Hammers, 9. Alabama Prom Dates, 10. Merkins, 11. Lunges, 12. Squat Jumps

Creeper got the pleasure of opening the last present and found Thang 4:

“Reindeer Wrastlin’ ”   (courtesy of KermiT)

There is no greater way for Reindeer to keep themselves in shape than to do a little wrastlin! And we all know they can get a little complacent after a year of leisure building up to the one day that they have to work so hard to accomplish the impossible task on Christmas Eve.  So Partner up and get ya a little Reindeer Crawl Suicides!  10, 20, 30, and 40 yd markers. Partner resist one way and then switch for the way back.  Let’s get it going cause you only have 5 minutes!

Mosey back to the vehicles

CoT:  numbers/names/prayer/announcements to close
2ndF-PARTY TONIGHT BABY!  at Staples’ barn 6:00-9:00 pm
Jan1- New year, New decade 10 mile Rucking event
LMP’s wife — praise for a good second opinion, and prayer for wisdom on treatment options, and effectiveness of treatment
Staples’ Mother and family — peace and comfort with the need to move her into a care facility since the safety at home has become a concern.

Coffeeteria enjoyed by most, but conversation enjoyed by all!

What a great morning! Thanks to all of you for all the prayers and support this past couple months, and I love being out here with all of you whenever I can.  Thanks for letting us Smyrna-ites lead you fine gents through the FOW again.

Merry Christmas —
Little Miss Piggy , with CheezWhiz, Ragdoll, and KermiT


Pounding the Q’s 1st Year

Gloom Factor:  Frosty beard and stars
Pre-Party:  Hibernating
PAX in Attendance:  Nimbus1500, Creeper, Huggy, Type O, Professor X (Respect), Scrooge, Sterno, Old Hickory, Leatherneck, and Staples (YHC and QiC)
Warm Up:  Show Me lap, good mornings, huggers, Tebow stretch, disclaimer

Today is a trip down memory lane for me as we marked a year since I joined this group of HIMs.

Thang 1

Mosey to Defiant’s painground to visit the site of my first posting.
(5) sets of (5) reps OYO

    • Pull-ups
    • Copenhagens
    • Burpees

Thang 2

Mosey through the neighborhood to the invisible curb (where I broke my foot) at the Rec Center.
(3) sets of curb work OYO

    • Derkins
    • Calf Raises
    • Buy-out partner carries in honor of Netflix, Altidore, and Hambone who carried me to the truck in January

Thang 3

Mosey up the street and around Mill Creek Brewery.  Unfortunately, time ran short and we had to cut the man-maker/coupon work awaiting us.

Mary at the Parking Lot

LBC’s, Flutter Kicks, Low and Slow Squats

Number Off/Name-a-rama/COT
Prayer Requests

  • Continue to lift up LMP and his wife and family
  • Professor X’s friends dealing with cancer
  • Prayer for Sterno and his family and their baby on the way
  • Prayer for my Mom (and Dad) as we will move her into a care facility next weekend


  • Christmas Party this Saturday at our place (see Slack for details and side dish/dessert sign up)
  • Christmas Eve service opportunity with GlenGarry and family (serving lunch at the Rescue Mission)

My Shoulders Hurt – Broken Wheel, 12/17/19

12 PAX: Tebow (QiC), Staples, Creeper, Barney Fievel, Nimbus, Professor X, GlenGarry, Deliverance, TypO+, Stats, Huggy, TVG

Quick lap
SSH, BACs, Huggers
SSH, Merks, Squats
Calf/lunge stretch

Death by shoulder circuit
Round 1:  Merkin + MC + low MC + Merkin
Round 2:  2 Merkins + 2 MC + 2 low MC + 2 Merkins
Round 3:  3 Merkins + …
Up to 8 and back down to 1 with ~45-75s per round
(total = 128 merks, 128 MC, 128 low MC; I’m sorry)

Partner up
P1 – 10 plyo plank jack merkins, switch (apologies, again)
P2 – deck squats

Concession stand triplet:
Wall walks, Burpees, Squats (did it again)

33 SSH finisher

–  Prayers for Typo and fam, Show Me getting on the road, Soccer Mom, LMP
**CHRISTMAS PARTY THIS SATURDAY** 12/21, 6p-9p @ Staples’ barn; check slack for details and for the sign up sheet to bring sides, dessert; significant others welcome, but not kids

Great work,

Defying the Storms at Defiant

Paid Make It Rain GIF

5 PAX with a combined 200+ years of life experience came out and made it rain: Barney Fievel (Qic), Old Hickory, Professor X (respect), Typo+ and Creeper.

Conditions: Rain, thunder, lightning and 62 degrees. A typical mid-December day in Tennessee. PAX successfully stayed mostly dry by confining our workout to the overhang in front of the school.

Warm Up: SSH, cherry pickers and a few others that escape me at the moment.

Thang 1: MLBs

Line up. Perform 10 merkins, lunge to midway point, bear crawl to the end. Turn around, repeat decreasing reps by 2 merkins  each time.

Thang 2:  The Plethora

Truth be told, I had to scrap my workout as there was intermittent lightning and YHC is a little stubborn. The majority of the workout consisted of some pretty intense sequences that I’ll do my best to try and remember below:

  • 15 balls to the walls
  • 10 burpees on the minute for 10 minutes.
  • 5 one-minute Wall Squats
  • 15 Wall Derkins
  • 50 Copenhagens

Extended Mary: 

  • Leg raises
  • V-ups
  • Slutter Kicks with our crotch facing the school
  • American Hammers
  • Freddie Mercury’s


Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, ShowMe and family on their next chapter.

Announcements: –  Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen.

-BF Out-

Farewell Boys


18 Pax: Show Me (Qic), Tebow, 3rd Degree, GlenGarry, Old Hickory, Professor X (RESPECT), Creeper, Barney, SexEd, Stats, Staples, Kermit, NetFlix, Mickey Mouse, Gaylord Focker, Sterno, Nimbus 1500, Hot Dish

Conditions: Mild gloom factor mid 40’s and wet…. but even the hardest gloom factors don’t get this group down….. that’s something I’ll truly miss boys! Respect ain’t given its earned!!!! Ya’ll have earned mine!!!!!!

Warm Up: Show me lap…fighting back rain falling from the eye sockets…. but carry on because that’s what we do….. IC x14 – SSH, SJ, OP, HB,Merkins, BACs, GM’s OYO,

Thang 1: Salute to 3D who I always found pushed the crap out of me in everyone of his Q’s I posted in (sometimes I’m tempted to skip if I know he is on Q)

– 10 burpees on the minute x 10 Minutes.  You’re welcome.

Thanks KERMIT for retrieving the much needed Medic!

Thang 2:  Stadium B.O.M.B.S

Partner Up: 50 Burpees, 100 OP, 150 Merkins, 200 Big Boy Sit ups, 200 Squats,

One Partner reps while other runs stadium and then switches until reps are finished.

Mary: Another salute to 3D…. Partner up for Suicide Bear Brawls to the 50yd line at 10yd increments. Age is just a number Professor X!!!!!! RESPECT!

COT: Isaiah 26:3 has given me a lot of encouragement the past few months in a pretty confusing season. God keeps those in perfect peace whose mind is stayed on him because he trusts in him. There is a lot of noise out there guys but God is constant fix your eyes on Him. He ALWAYS comes through in the end.

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, Toy Story’s Race,

Announcements: –  Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen,

-Tomorrow at 3pm if you can help me out just moving some big items it would be much appreciated. Address is 3128 Locust Hollow, Nolensville, TN 37135.

Coffeteria: Breakfast Burritos and fellowship was on point!!! Nimbus you are first class brother!

In all seriousness will miss the fellowship with all of you in a big way. Much respect for each of you  and the leaders you all are in your own ways. You’ve all left an impact on my life I’m grateful for.

See you in the Gloom!

-Show Me Out!

The Pound – 12/12/19

10 PAX: Tebow (QiC), GlenGarry (QiC), Old Hickory, Professor X, Dongle, Deliverance, SexEd, Stats, Show Me,  Creeper

WARM UP: SSH, HB, IW, GM, BACs, Lunges, Merkins, MC

THANG 1 (Tebow)
Suicides with Exercises
5 burpees at the starting line
1st light pole – 10 Merkins
5 burpees at the starting line
2nd light pole – 20 Merkins

Round 2: Rinse and Repeat with Iron Mikes instead of Merks (each leg=1/2)
Round 3: Rinse and Repeat with Floating Starfish instead of Iron Mikes (each leg=1)

20 WWIIs, 15-4ct flutter kicks, 24-4ct AHs

THANG 2 (GlenGarry)
Mosey to shed for coupons
Coupon Squats
(great timing for some Vince Guaraldi Trio from the medic while we suffered)

Mosey back to parking lot
Loaded Beasts

– Prayers for Show Me, LMP, SoccerMom, Staples’ Mom.
– Glengarry hates Springsteen’s “Santa Claus is Comin to Town” ?!
– 3rdF opportunity – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve

Great work by all; Merry Christmas,

Wetter is Better @ Broken Wheel

Pre-Party Led by Kermit with Creeper & GaylordFocker. Absence of HC Barney. 3-4 rounds of SSHs IC chased with Dips, Dirks, & Irks

Conditions: Roughly equivalent to the day before the “The Day after Tomorrow”

Related image

6 PAX: Staples, Kermit, SOCCER MOM, Nimbus1500, Creeper, GaylordFocker (QIC). Thankful for even numbers

Lack of Disclaimer 

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Mosey to Pavillion
(Creeper "volunteered" to transport Thang 3 Coupon) 
Partner Bench Curls 20 OYO 
World *War Hammer* Curl One's IC
Supermans IC

Thang #1
There & Back Again: A Bear Crawling Tale

From Light Pole 1 to Light Pole 3
Partner 1 BC's 2 parking spots while Partner 2 Al Gore's
Then P1 Al Gore's and waits while P2 BC's 2 spots
Continue to Light Pole 3

Facing Light Pole 3
P1 CB's 2 parking spots while P2 toe raises and waits
Then P1 toe raises and waits while P2 CB's 2 spots
Continue to Light Pole 1
RINSE and repeat
Image result for bilbo bear gif

Thang #2
Intermission MOT between Thang #1 & #3
Lunge Walk to Light Pole 2
Then Hallelujah Duck & Weave around lot to Pavilion
Related image

Thang #3 
Ring of Fire 
PAX Circle up. 
In rotating fashion, 1st PAX Overhead Presses coupon 3x
while PAX on opposite side of circle does Merkins 3x
While waiting, other PAX hold Al Gore
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1 round = coupon goes full circle
Rounds 1-2: 3 reps each 
Rounds 3-4: 6 reps each
Rounds 5-6: 9 reps each 
Round 7 : 12 reps each 
Related image

CoT (This came very naturally after Thang #3)

Presence of Disclaimer (F3 apparently isn’t free for women)


Prayer Requests:

**Little Miss Piggy’s family today especially **

Bull Horn

ShowMe’s last post as a Nolensville citizen is this Saturday. Come support and somehow bring hot food! Check with Staples for details

Check out Christmas Eve Rescue Mission! See Slack for details