III Pillars – 06.13.23 – “TueCon IV”


20 HIM converged at III Pillars for TueCon IV and a no-frills full-body workout in sublime conditions.

QIC: Princess Aurora

PAX: Batter, Black Lung, El Capitan, Feel the Berns, Fodder, Formica, Grape, Grisham, Oatmeal, Old Crow, Pedialyte, Pep, Ringo, Siri, Sooie, Sooner, Subway, Yum Yum, Zelenskyy


Mosey to track for Warm-o-rama

  • SSH
  • LBAC F/R
  • WMH
  • Half-Groiners
  • Y’s
  • T’s

Upper Body

Jack Webb from 1 to 10. (55 Merks and 110 Air Presses total)

Mosey to swing set for Pull-Ups x 40. Break up as needed with Ab Thrusters in between sets and to wait for six.

Lower Body

Mosey to the “Little Mountain” to warm up the legs with Bernie x 4

AMRAP 15′ – Groups of three rotating through

  • Major Dans (Iron Mike-Drop Squat)
  • Alabama Prom Dates
  • Lap around track


AMRAP in 8′. 15 reps each.

  • BBSU
  • Lift Overs
  • Heels to Heaven
  • Heel Taps
  • Jane Fondas L
  • Jane Fondas R

AYG back to flag then COT/BOM


Great to see some familiar faces and some new ones as well. This morning’s weather was absolutely fantastic and enough to make me forget how crappy the workout was.



  • 6/15 – Gentlemen’s Cornerly – 1900-2100 at 438 Melrose Ave (Inside Woven Goods)
  • 6/16 – Open Tab – 1730 at Fat Bottom
  • 6/20 – Pep on Q at iiiP!
  • 6/28 – Night Moves – 1930 at Capitol Steps with post-Q hang at Von Elrod’s
  • 7/4 – Independence Day Convergence – 0600 at Sir Ellington


  • Sooner’s ultimate buddy’s shoulder
  • Martin family
  • Siri’s upcoming exam and child

PA out.

F3 Nashville 8th Anniversary Convergence – 09.13.22 – “8-Bit”

39 PAX, including one FNG, converged at St. Paul Christian Academy, home of III Pillars, to celebrate 8 years of F3 Nashville with a workout and to knight our knewest Knantan, Michelin Man.

Conditions: Positively sublime

QIC: Oatmeal, Pedialyte, Princess Aurora*, Sooner

PAX: Bad Boy, Bagger Vance, Bareback, Black Widow, Blindside (WL-KNX)*, Boone’s Farm, Breadsticks, Caddyshack, Detective Pikachu, Flying Monkey, Formica, Gov’t Mule*, Grape (LIFO), Grisham, Haggis (FNG), Hipster, It’s Just Lunch, Michelin Man, Moneyshot, Movin’ On Up, NFT, Offshore, Pole Dancer, Ponzi, Ranch Hand*, Right Said, Screwball, Siri, Supernova*, T-Cell, Toga*, Toothless, Topanga, Vector, Venus

*Extra Credit – an 8-ct Bodybuilder Apocalypse from 0515-0525


Welcome, disclaimer, and medium mosey over to field for COP:

  • SSH x 21
  • WMH x 8
  • LBAC x 8 F/R
  • Reverse Flyes (Ws) x 8

Main event:

Count off 1-3 (starting with Bad Boy *whoops* Screwball).  1s are with YHC, 2s with SoonMeal, and 3s with Pedialyte. Each group starts at one of three stations and rotates through roughly every 10 minutes. YHC gave a template to the co-Qs but encouraged them to make it their own. Read on for all iterations!

Group 1 – PA

  • Station 1 – Track
    • “8 Track” – PAX complete descending reps of Ab Thrusters 8>1 with a lap around track after each set (it’s a 200m track).
    • Soundtrack – “Reelin’ in the Years” – Steely Dan, “Born to Run” – Bruce Springsteen
  • Station 2 – The Hill (off side of track)
    • OTD in 1985, Super Mario was first released, so PAX performed a “Super Mario Ladder” – 8 Jump Squats at the bottom (Mario on land), Bernie to top, 8 4-ct Flutter Kicks at the top (Mario in water), run back down. Descend ladder subtracting one rep from each exercise each round all the way to 1.
    • Soundtrack – “Overworld Theme,” “Starman Theme,” and “Underwater Theme” – Super Mario Bros. soundtrack; “Killing in the Name (8-bit Version)” – Rage Against the Machine
  • Station 3 – Jungle Gym/Swing Set
    • “Hangin’ 8s” – 7 pull-ups and 1 Underdog (row on swing), 6 pull-ups and 2 underdogs…1 pull-up and 7 Underdogs. 
    • Soundtrack – “Sultans of Swing” – Dire Straits, “Swing Swing” – The All-American Rejects

Group 2 – SoonMeal

  • Station 1 – abs for 20 count with 1 lap between.
  • Station 2 – 8 count ladder with squats on the bottom, Bernie up the hill, four count flutter kicks at the top.
  • Station 3 – Underdogs aka Down Unders and dips rotating for duration.

Group 3 – Pedialyte

  • Station 1 – 8 reps each of WW1’s, V-ups, American hammers followed by 1 lap. 16 reps of each followed by 2 laps.  24 reps of each.
  • Station 2 – Ladder with jump squats at the top, Iron Mikes (jump lunges) at the bottom.
  • Station 3 – Same as Group 1, but we finished early and did bear crawls from one side of track to the other then 5 burpees, repeating until rotation.

Reconvene at midfield for everybody’s favorite, Jack Webb. 1 Merkin on Q’s call of “down” followed by 2 Air Presses. 2 and 4, 3 and 6,…8 and 16. #crowdpleaser

4MOM honoring the place this whole thing started:

  • Sit-ups x 8
  • Elbow to Knee (L) x8
  • V-ups x 8
  • Imperial Walkers x 8
  • Elbow to Knee (R) x 8
  • Reverse Crunch x 8

Quick photo op, sports team bleacher-style (thanks, Haggis), and mosey back to lot for COT/BOM.


T-claps to Oatmeal, Sooner, and Pedialyte for combining forces to deliver this special workout as well as T-Cell, Toothless, and Michelin Man who also played a part in making this happen. So much leadership on display!

On an occasion such as this, it was only fitting to pass the Nantan baton, and I had the honor, as CCR’s delegate in his regrettable absence, of passing it to none other than Michelin Man. We are grateful for CCR’s gracious service to F3 Nashville and move forward with excitement and anticipation of great things in the Michelin Man era. If I may speak for him, I believe if he would have you remember just one thing from this season, it would be that “you are freed to lead.” Don’t forget it!


  • Welcome to FNG Spencer Westcott aka Haggis!
  • Be on the lookout for more special events as we add them to the calendar. There’s an appetite for them amongst the PAX, so let’s work together to deliver!

Always a pleasure,

PA out.

26 Apr 22

26 Apr 22

Temp: 50
Gloom Facptr: Nil

PAX: Detective Pikachu, PSL, DuPriest, Pedialyte, 5 Star, W4AG, Bagger Vance

0530 Disclaimer

Mosey to Hogan side of church in search of some lines for

Side bounding x 15 IC
F/R bounding x 15 IC
Sk8rs x 10 IC
Iron Mikes x 12 IC
Phelps x 10 IC
BAC F/R x 10 IC
SSH x 20 IC
High knees x 30 SGL
Butt kickers x 30 SGL

Bear Crawl
Crawl Bear
Second bump to dogwood
Low squat ballz to heelz for 6

Mosey to Big Stick Ridge

At bottom
Squats 6s x 7
Side shuffle R/L RnR 1/2 way up
AYG to lot
Low squat ballz to heelz for 6

Merkin 6s x 7

Mosey to 3Way
Bernie 1/2 way up
Thrusters to walk arounds x7
Low squat ballz to heelz for 6

Mosey to StartEx stopping at Horse sanitarium
Back in the lot for
Gorillas F/R & L/R x 7 RnR x 3

Long plank progression incl Peter Parker Movements, Pseudo kick thru, Beast, Reverse Cowgirl, Star, Flutter Kix x 30 IC


Such a great morning … clean, crisp, refreshing like a Bush Light. Nice exploration of the space at Sir E, truly one of the most diverse AOs in the rota. Classic stops at the barn, Big Stick’s ridge, the 3 way and the back hill that goes on forever. Truly one of my favorite AOs.
Nice mix of movements and time under tension.
Good to see DP after a few weeks and PSL as well. Glad to have 5Star in the mix as well. Kotters to our resident member of the clergy DuPriest. Pedialyte provided coffee as usual with some paper specimen cups for coffeeteria. Always good to Q a workout that gives W4AG pause.


Prayer requests for the following:
appendix surgery for DuPriest’s parishioner
Marriage of DP’s brother
Birth upcoming for West Nash PAX
Sabbatical grant for DuPriest



Quick Tour of Sir E’s Greatest Hits

12 21 21

Temp : 38
Gloom Factor : Moderate
PAX : Pedialtye, Det Pikachu, Yard Sale, Red Skull, Floppy Disk, Bagger Vance

Disclaimer Claimed 0530

Mosey through parking lot back up Marchant

Imperial Walkers x 12 IC
Hillbillies x 12 IC
Side Straddle Hops x 21 IC
Squat n Reach x 6 IC

Exploring the canvas of Sir E

Pull Ups x 21
Swerkins x 21
Squats x 21

-Big Lot-
Dips x 21
Irikins x 21
Dirkins x 21

Burpees x 21
Mtn Climbers (4 ct) x 21
Side lunges (2 ct) x 21

-White Barn-
Atomics x 21
Squat Jumps x 21
8 ct BB x 21

Speed Bumps
(1) 1 Burpee, 1 Squat, 1 Flutter Kick (4ct)
(2) 2 Burpees, 2 Squats, 2 Flutter Kicks (4 ct)
(3) 4 Burpees, 4 Squats, 4 Flutter Kicks (4ct)
(4) 8 Burpees, 8 Squats, 8 Flutter Kicks (4ct)

Plank Progression 1-2’
Alabama Prom Date Finishing Position 30”
Razor Cuts x 5 IC



*Prayers for traveling mercies over Christmas break.

*1 Jan 22 – NYD Tradition continues. Stonewall 0700. There will be coffee and treats. 0600 STP 4-5 mile Yog.

*IronClad – Our winter workout series kicks of 1 Jan as well. Link below.

F3 Nashville, its time for the return of the Ironclad Challenge and you need to sign up! From January 1 – March 31, 2022, PAX will earn points for participating in F3 events.

Sign up here today: https://docs.google.com/spreadsheets/d/1aPBdYJw6FXGLJLXTtZEVwJPbp8rHnDiAbGA15d6cag0/edit?usp=sharing.
Let’s fill up this list!

First F
1. Posts – Post at least 26 times.
2. Posts below 32* – Post at least 3 times in temps below 32*
3. Away Posts – Post at least 5 times away from your normal AOs.
4. Q – Q at least 2 times.
Second F
1. 2F Event – Attend at least 2 second F events.
2. Coffeeteria – Attend at least 8 coffeeterias.
3. FNG or Kotter – Bring at least 1 FNG or Kotter with you to a post.
Third F
1. 3rd F Event – Attend at least 1 third F serving event. This can be with other F3 guys or on your own but if you do it on your own, you need to report about it at your next post.
2. Book – Read Freed to Lead or a minimum of 1 book on leadership.
1. CSAUP – Attend at least 1 CSAUP event. Attending GrowRuck 027 will count as fulfilling this category!


Muggy at Sir E

PAX: Pedialyte, Yard Sale, Too Tall, Bishop (FNG), AOL, Rug Doctor, Uncle Jerry, Dupree, CCR, PSL, Big Stick

QIC: Floppy Disk

First off, happy May 4th! Today was… humid. 75 degrees with a 71 degree dew point. Lots of sweat. 12 manly men shrugged off the Severe T-storm watch and got to work at 5:30:30. ¾ of the church loop moseyed then straight into some warmup.

WoR (all IC)
SSH x30
BaC F x10
BaC R x10
Arm stretch (10 seconds each arm)
IT Band stretch (10 seconds each leg)
Good morns x10
Willie Mays x10


Mosey to the playground. Perform 3 sets of:

10x pull-ups
15x merks (regular, incline, decline)
20x dips

Mosey to the front hill and stop to wait for late FNG (Bishop). Fast run to top of hill. Lt. Dan across the parking lot in front of the big house, then Lt. Dan back.

Mosey to the gravel hill. Fast run up the hill to the parking stalls. In each stall perform 3x atomic merks and 3x Carolina dry-docks. Lateral bear crawl to next stall. This was hard. Mosey back to the bottom of the gravel hill. Fast run up the hill to the parking lot. 10x atomic merks and 10x Carolina dry-docks.

Mosey to the bottom of the split road. Fast run up the split road. 10x atomic merks and 10x Carolina dry-docks.

Mosey back to the bottom of the big hill. Fast-ish run up the big hill to the big lot. 10x atomic merks and 10x Carolina dry-docks. Wait for the 6, then 10x merks and 10x Carolina dry-docks.

Indian-ish run back to the church for about 3 minutes of Mary.

30x IC Flutter Kicks
50x heel touches
25x hands to sky
2 good morns

Today was pretty brutal. It was tough to recover and we did over 2 miles of hard running. Felt good to get through it. We wrapped up just before the storm blew in. Prayers for Dupree’s daughter, Abigail, who was just diagnosed with Hashimoto’s disease. Great to welcome FNG Bishop, a friend of Rug Dr and AOL. He is a local pastor and went above and beyond by closing us out this morning.

Floppy D

17 November 2020

17 November 2020
Temp: 42
Gloom Factor: Avg.

PAX: Foxtrot, Rug Dr, Dupree, Too Tall, PSL, Floppy Disk, Pedialyte, Blue Mule, Black Lung, Bagger Vance

Disclaimer given at 0529
Big Blocks dispersed. PAX mosey top loop of SirE carrying blocks in varying positions … farmer carry, chest, overhead, etc back to StartEx for

Plank Jax x 13 IC
IW X 13 IC
HB X 13 IC

Cruise down to playground w Big Blocks and pick your spot for the following


Burpees over Blocks
Pull Ups

Back to StartEx

Merkins / Atomic Shoulder Taps (18)
Single Leg DL / Bent Over Row (15,18)


Flutter Kix x 72 IC (F3 Sir E PSA for 6’)
High Plank 30”
AL PD x 20 IC
Low Plank
Ola Dolly x 20 IC
High Plank R/L arm up


NMM: General consensus was the workout was exceedingly adequate. Some MC about the initial Jazzercise feel to the tunes. FD is a big Toadies fan, who knew?
Not a lot of MC during today’s work. Always a good sign of some strenuous efforts.

BH: Lifting up Ludwig and the Sinclair family. Praying also for Metro school parents and children. Hoping a vaccine comes soon.

Launching Thursday am workout this Thursday at the Caldwell / Lealand intersection. Will start at 0530. Come see what that AO has to offer.



Humid at Sir E

PAX: Tandem, Fairyweather, Trickle (FNG), Too Tall, Edibles, Foxtrot, Dupree, Pedialyte, Yard Sale, Big Stick, PSL

QIC: Floppy Disk

WoR (IC)
SSH x25
Windmills x10
Good Morns x10
Willie Mays x10
Squats x10
SnL Merks x10
Air Press x15
BaC F x10
BaC R x10
Michael Phelps x10


Kicked things off with a burpee apocalypse  10-9-8-7-6-5-4-3-2-1. Got the juices flowing.

7’s on the steep hill: Squats and Squat Jumps, backpedal up the hill (quad burner). Big Stick showed off his incredible backpedal skills.

Figure 8’s. At each speed bump (9 bumps) perform the following:
10x Atomic Merks
10x Squat Jumps
15x Mt Climbers (each leg)
15x Carolina Dry Docks

This was hard.

Catch our breath for 30 seconds then back to the church for some Mary.

20x Flutter Kicks
15x Freddie Mercuries
15x Hello Dolly’s
30s Low Plank

Welcome FNG Trickle!

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.


Farewell 2019

2019’s Come To An End

Temp: Cold 39
Gloom Factor: High

PAX: Burrito, Floppy Disk, Red Skull, Yard Sale, Boy Band, Black Lung, Too Tall, Pedialyte, Bagger Vance


0530 Disclaimer

Take off up Marchant to Big Lot

IW X 19 IC
HB X 20 IC
Willy x 10 IC

A tour of the highlights of Sir E throughout the years. We’ve had some memorable and some laughable Qs at this site. YHC intended to relive some of those and to get a good run in as well. So we are off to:

Procurement Building –
20 Merkins
19 Squats

Barn Shuffle –
20 Diamonds
19 Plank Jax

Cul2vate –
20 AST
19 Squat Jumps

Big Stick Hill –
20 Atomics
19 Walking Lunges

Aunt Bea’s 11s Mud Hill –
20 Curls
19 Razors

Randon TWRA Building –
19 Curb Hops

Three Way –
20 Burpees
19” Sprint

Calf Killer Ultimate/ “I hate running FNG’s path” –
20 Larry Craigs
19 Squats

Three Way –
20 Burpees
19” Sprint

Random Amphitheater –
20 Inc Merks
19 Bulgarian SS

Mansion Loop –
20 Power Merks
19 Jump Lunges

Sprint Entrance to Entrance up Marchant

5 Merks
F Kix x 19 IC


Great way to finish w a 20 rep 19 rep string of pearls theme.

Black Lung found us in record time.

Burrito from Chatty was silenced by stop #3.

We hit all the major stopping points along the Sir E AO trail w a nod to some of the famous/infamous Qs.

Hard to believe this AO has been around since 2015. It’s come a long way from meeting at the Iris parking lot. Believe it or not some of the Redwoods were Binary, Bad Boy, Grisham and Rooster. Keep up the fire men, Boy Band continues to lead it well.

Prayers up for Rooms 2 Go’s wife Katie and the loss of her Mother this week. Please pray/think/meditate for them as they go through this time of mourning.
Also Burrito from Chatty is her for his cousins funeral, K Mosley. She leaves behind a husband and two grown children and a loving extended family.

Honor to lead and to close out 2019 with a small but hearty crew.


FitTest preview at Sir E

PAX: Dupree, Too Tall, Foxtrot Talks-a-lot, Black Widow, Prevac, Boy band, PSL, JK, Red Skull, Pedialyte

QIC: Floppy Disk

11 on a drizzly morning at Sir E.

Disclaimer dispensed, head up to the big house for some Warm-o-rama.

WoR (all IC)
SSH x20
Windmills x10
Good morns x10
Willie Mays x10
High Knees x10
Squats x10

THANG – taste of the FitTest in Nolesville this coming weekend.

50x hand-release burpees
Mosey to the big lot
Bear crawl hopefully about 100 yards
Crawl bear back
Mosey upper loop (a little over 0.5 mile)
Crab walk hopefully about 100 yards
Broad jump back
Mosey upper loop (a little over 0.5 mile)
Bear crawl about 30 yards
Crawl bear back
25x hand release merkins
25x jump squats

Mosey back to the church lot for some Mary

20x Flutter kix IC
10x Good morns IC

Tough workout today. These are a few of my least favorite things. When I announced the 50x hand release burpees PSL said, “That’s unfortunate”. Indeed! Everyone worked hard, though, and pushed through the discomfort.

Until next time,
Floppy D