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

How fast is Floppy Disk? Too Fast… Sir E 9/3/2019

It was a glorious morning at Sir Ellington with 18 PAX arriving for the festivities.

QIC: Boyband

PAX: FloppyD, PSL, DillyDilly, RedSkull, Prevac, CAPSLOCK, Foxtrot, BigStick, Edibles, BagsofAnts, Yard Sale, Movin on Up, Black Lung, Vegemite, Dr. Smartt, Hunter Mayhem, JK

We took a short lap  around the near hill and back to the parking lot for some warm-o-rama.

SSH x30, Squats, slow and low merkins, baby arm circles, and emperial walkers

The group split in half with Bagger taking the charge in IronPax week 1 makeup, and YHC taking the rest of the PAX to the Cochran hill.

Announcement: Per Strava Floppy Disc is the king of the Cochran hill segment with a 1:30 time up the VERY steep 0.2mi segment. He wouldn’t toot his own horn, but he went up the hill 3x that day collecting the 1st, 2nd, and 3rd fastest times for the segment’s all-time history, all while completing a 7 mile run.  In order to see just how fast that was, we tried to replicate it as a group.

Round 1:

We climbed the hill with goal of <2min pace; most finished in <1:45. At the mid way point, mumblechatter was heard “Oh wait…it keeps going?!”  On the way down we performed the BOMBS workout with a stop at each light pole for one exercise before moving on to the next. Burpees, Overhead claps, Merkins, Big Boy Situps, and Squats. 20 reps each.  (Flutters/LBCs for the 6)

Round 2:

Climb the full hill again, but turn it around and run in reverse half way up. We performed BOMBS on the way down again with 10 reps each.  (Flutters/LBCs for the 6)

Round 3:

Race to the top; first man there stopped the group where they were. Go to the nearest lightpole and repeat BOMBS stopping at each remaining pole on the way down with 10 reps each.  (Flutters/LBCs for the 6).

At that point, there were 10 minutes left and the Cochran group ran back to the IronPax set up where we performed suicides with 10 merkins at the end. Rinse and Repeat and bearcrawl it in with the last man standing on Ironpax.

Mary: Freddy Mercury’s x20, Flutters x20, Supermans x20, Dying Cockroach x20


Announcement: Don’t forget the 9/14 convergence.

Moleskin: I have a new appreciation for each time I get the opportunity to lead you men. I am thankful to have the opportunity to know all of you and for the support you bring to me and each other. Keep up the good work. Prayers for OchoCinco who’s mother recently died.  Reach out and show your support.


Backstreet’s back, allright!

PAX: DMish, Too Tall, Cathy, Venus, Foxtrot Talks-a-lot, Offshore, Prevac, Boy band, PSL, CAPS LOCK, JK, Tampa Libra, Yard Sale, Black Lung

QIC: Floppy Disk

15 for some humid station work at Sir E this morning.

Disclaimer dispensed, head up the long road to the big lot for some Warm-o-rama.

WoR (all IC)
SSH x20
Squats x10
Good morns x10
Willie Mays x10
Cotton Pickers x10
Big Arm Circles F x10
Big Arm Circles R x10

Count off 1-4. 4 corners. Each station performed specified exercise for 1:00 then slowsey to the next station.

Round 1
1. Merkins
2. Carolina dry docks
3. Atomic merks
4. 8ct. Body builders
RnR x1

Group sprint ~75 yards. Sprint back.

Round 2
1. Gorilla humpers
2. Jump lunges
3. Jump squats
4. Tuck jumps
RnR x1

Mosey to the tractor pavilion for 3 sets of:
– Derkins x10
– Toe touches on bench (15x each leg)
– Dips x20

Long mosey back to the start.

20x Merkins IC
20x Flutter kix IC
20x Crunchy Frogs IC
20x Freddie Mercuries IC
1:00 Low plank

We were serenaded today by the Boy Bands & Girl Groups – 90s Pop Spotify playlist. It started a little slow, but really picked up towards the end. Mary was done IC to Everybody by Backstreet Boys. Crowd pleaser for sure. Mucho MC by most PAX. Cathy was disappointed that I cut my hair, suggesting that I should have trained it instead. DMish complained about back-to-back chest heavy days. PSL quietly went about his business, per usual. Foxtrot actually didn’t talk a lot, except something about his lame neighbor. I tried to skip Offshore in name-o-rama, and he made me feel really bad about it. Prevac told us a story about a friend with horses. Boy band took a page out of Prevac’s book, but did leave some damn cold coffee. CAPS LOCK and I discussed all the ways that Crieve Hall is superior to other Nashville neighborhoods. Yard Sale gave us some heartfelt feedback about the new mural. Found out JK ran track, which when combined with his age, makes him measurably faster than everyone else. Venus’ name-o-rama sound effects continue to play a vital role in the overall camaraderie of the group. Tampa Libra detailed the finer points of successful small business ownership. Too Tall, per usual, teased us with not quite enough midriff during name-o-rama. Finally, in keeping with tradition, Black Lung showed up about 10 minutes late. I would be lost otherwise.

Pleasure, gents. I look forward to the next one!

Floppy D