New Year’s Day 2022 Convergence – “I’m Feeling 22” – 01.01.22

36 PAX (+1 Runner) from across Middle Tennessee descended on Stonewall for an NYD convergence manwich as can only be concocted and delivered by the dynamic duo of Foxtrot Talks A Lot and Princess Aurora (YHC).

Conditions: Positively sublime.

QIC: Foxtrot Talks A Lot & Princess Aurora

PAX: Bad Boy, Bagger Vance, Black Widow, Carebear, Cinderella, Cocoon, Cowboy, Crablegs, Cross Stitch, DFrost, Dinty Moore, Hambone, Hi-Viz, House Arrest, Margot, Michelin Man, Moneyshot, Oregon Trail, Ponzi, Pumpkin Spice (PP), Red Skull, Rug Doctor, Shocker, Sooner, T-Cell, Toolbit, Toolman, Tuna, Vector, Vespa, Waterboy, Whoopie, Winger, Works For A Guy, Yard Sale


PA Bread Bottom Slice

Upon issuing a Happy New Year welcome and standard disclaimer, PAX set off on a medium mosey up and around Sunnyside Mansion as we made our way to the basketball court for a raucous COP mostly backed by Blondie’s “Call Me.” The extra challenge to stay on beat was much appreciated.

  • SSH x 22
  • Squats x 22 (went from double count to single count pretty quickly)
  • LBAC F x 11 (Hold for bridge)
  • LBAC R x 11

Quick yog to the tennis court for 11s from alley to alley. Jump Squats and 4ct Mountain Climbers with a wall sit for the six. We also had a visit from a nearby neighbor who complained to Michelin Man about how Prince’s “Nothing Compares 2 U” stirs up too much emotion in her and is making her NYE hangover worse so could you turn it down please?

Handoff to FTTAL for Meat and Cheese

Team Building Exercises:

Four teams, four stations, four minutes of work with a minute to rest and rotate. Tally up all of your reps with a special prize going to the winning team!

Station 1: Leap Frog from playground to path around mansion. Odd man Broad Jumps. Each rep counts as 1.

Station 2: Pull-ups on Jungle Gym

Station 3: Merkins in parking lot

Station 4: 100m Sled Push

RnR with 2:00 stations and sled resistance set to zero (or was it only never zero for our group???)

Handoff back to PA for the Top Slice of Bread

How do you get to 22? With two 11s of course! Circle up in the parking lot for Stationary 11s with Clerkins and Big Boy Sit-Ups. Plank for six.

Time called and the winner is….everybody and nobody!

COT/BOM and ice baths for a select few.


From Foxtrot:

Happy New Year F3 Men!!

Having 36 willing participants for Stonewall’s first post of the year was definitely a treat. As I sit here nestled on my couch, the pain of yesterdays tenuously choreographed 60 minute workout symphony rings in my ears (and my lower leg parts).

MVP was Princess Aurora. From the beginning stretches, the circuit audible, the Mary intensity, the closing prayer and his brave “I’ll go first” ice plunge.
Honorable mention goes to my wing man Yard Sale. Set up and break down of the ice chamber and tiki torch ensemble was much appreciated. Not to mention the ice contribution!!!

Highlight of the workout goes to DFrost. His smile when hearing all the 80’s throwback music was beautiful. And him unfurling his love sword when getting into the ice bath was truly priceless.

The ‘until next time’ award goes to the Franklin crew. Their unwillingness to try their first ice bath post F3 workout was understandable. We will bring it again next year!!


TAPS for the families of the sick and those we lost this year.

Please continue to pray for Spicoli’s family. There will be a celebration of his life on January 8 at City Church Franklin.

Also please pray for Franklin’s Snoop as he is battling serious complications from COVID right now. You can also support his family here.

May you be courageous in your goal-setting and tenacious in your pursuit!

PA out.



Stonewall – 10.9.21 – “Imprompt-Q”

3 HIM (+ 4 runners) got after it on a Saturday morning and posted for a mildly creative beatdown that was (prior to 0600 hours) completely unplanned.

PAX: Breadsticks, Zalinsky (WL from The Rock aka Rock Hill AO)

Runners: Black Lung, Cowboy, Deep Dish, Michelin Man

QIC: Cunning Linguist

Gloom Factor: Mild. Low dew point and a temp of 65 degrees made for rather exquisite weather conditions.

YHC arrived about 10 minutes early and found traveling salesman Zalinsky from Rock Hill in town for a wedding. Breadsticks and others appeared in time for the 0600 kickoff.

At 0600, YHC gave a condensed version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park for our Warm-O-Rama.

15 x SSH
10 x LBAC
10 x rLBAC
10 x Imperial Walkers
10 x Hillbillies
10 x Good Mornings OYO
12 x SnL Squats

Given that there was exactly 3 of us, we performed a modified DORA for THANG 1 (and thanks to Zelinksy for the creative input on this one)

DORA 1-2-3
Partnered up as a trio
150 x Merkins
300 x LBCs
450 x Squats
Between each movement, mosey to halfway point around the loop where one person did LBCs (uncounted) and the previous LBC person would then run the reminder of the loop.

Upon completion, countdown from 30-1 was called out, then we moseyed back to STARTEX for THANG 2.

Real American/Merkin Routine
YHC grabbed his phone from his ride and played Rick Derringer’s classic “Real American”
During Verse 1, Overhead Press AMRAP
During Chorus 1, Real Merkins AMRAP
During Verse 2, Windmills AMRAP
During Chorus 2, Real Merkins AMRAP

Another 30 second countdown, then mosey to the corner of the park nearest the intersection of 12th Ave S and Kirkwood for THANG 3.

Simple Sprints
One PAX run from the bridge to end of the path where the walkway does a zig-zag/switchback.
The other 2 perform Lt. Dans while waiting their turn.
End when all 3 have their turn to sprint.

At long last, a sprint to STARTEX where we had approximately 5 minutes to spare and witnessed the runners returning just in time to join us for MARY.

All IC
10 x LBCs
10 x Happy Crunchy Frogs
10 x American Hammers
10 x Freddie Mercury
10 x Alternating Heel Taps
10 x Alabama Prom Dates
10 x Flutter Kicks


Always an honor to lead, and as usual, the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!

Welcome to F3 Nashville, brother Zalinsky from THE ROCK aka Rock Hill. It was a pleasure meeting you and having you in attendance today!

TAPs for all families (including the Michelin Man family) that are experiencing various health challenges right now.

YHC encouraged everyone to make outreach to those who have gone “radio silent” lately. 

See you all on the flip side.


Stonewall 2021 : Agassi and the Job Rocker 2.0

6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.

The WOD-
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 merks
10 dry docks
10 thrusters
10 dips
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).

We proceeded to do this 8 times in total.

5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands up

Then small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.

Then back to Agassi’s with the 5 exercises on the baseline to buy in.

2 sprinting full in under 32 seconds as group with @moneyshot winning

Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.

Then broad jump burpee Agassi.

Then Mosey to tennis court for another full court Agassi with net included.

Then mosey to parking lot for 7 minutes of Mary

Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.

Excellent work men. 100% attendance at coffeeteria.

It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊

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.


Stonewall – 2.22.20 – “Rage Against the ‘Wall”

5 HIM got after it in the below-freezing gloom on a Saturday morning to challenge each other and themselves by way of an out-RAGE-ously complex set of workout routines courtesy of YHC.

PAX: Care Bear, Crawlspace, TheJeweler, The Situation

QIC: Cunning Linguist

Gloom Factor: Legit, in a bone-chillingly cold kind of way. You know when you still feel like you’re freezing after 15 solid minutes of working out? Yeah, that’s the one!

INTRO: YHC rolled up at 0529 due to missing his exit on 440 and having to circle back to the entrance to Stonewall (which included getting stuck at a railroad crossing, I kid you not), and thus, the One Minute Warning was called out and YHC gave the F3 Fistbump to all PAX present.

At 0530, YHC gave a moderately verbose version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park (affectionately known as “The Circle” by some PAX) for our Warm-O-Rama.


12 x SSH
14 x LBAC (oops, YHC was still clearly waking up here)
12 x rLBAC
12 x WMH
12 x SnL Squats

Then, one loop of the track and back to the starting location of WOR for our Theme of the Day: The recently-announced Rage Against the Machine reunion tour being held in various locations across the US in 2020.

Rage (or RATM, for the cool kids) was formed in 1991 — 29 years ago. And thus, we started on a Rage-themed routine for THANG 1

The RAGE Routine
29 x Reverse Lunges
29 x Air Press (overhead)
29 x Gorilla Hummers
29 x E is for Burpees (because words are hard, people)
All OYO, with lap around the track between each letter in the word RAGE.
High plank upon completion

At some point during the aforementioned routine, a car pulled into the small parking area at this park, and it was difficult to discern what was going on inside. Be safe out there, folks (even in the broad daylight of the morning)!

Countdown from 30-1 was called out, then we moseyed back to the gazebo nearest STARTEX for THANG 2.

DIDs (2 rounds)
15 x Dips
10 x Incline Merkins
5 Decline Merkins

Another countdown from 30-1, then Mosey to the main house at the top of the park for THANG 3.

10 (4-count) x Alternating Shoulder Taps
10 x Tempo (Slow and Low) Merkins
10 Fast Merkins

Another countdown from 30 to 1 was needed (desperately, as YHC was perhaps on the verge of Merlot Splashage at this point in the workout), then we got started on THANG 4.

Modified Dora
50 x Merkins
Lap around the large house
100 x LBCs
Lap around the large house
150 x Squats
Lap around the large house
Al Gores upon completion

Mosey to Playground for our final THANG of the day.

6 pull ups
Mosey to fence at house on hill
1 jump squat
Countdown until we had to cut short for time (believe we ended at 3 pull ups and 4 jump squats) and Moseyed to STARTEX for Mary.

All IC
10 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercury
10 x WWIs

At this point, the clock struck 0700 and we were good to go for countoff, COT, and BOM. Oh, and 2 runners (Black Lung and Right Said) appeared at around this time after putting in another solid 8+ miles this AM. Well done gents!


Always an honor to lead, and the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!

-TAPs for all families (including the Fogarty family) that are suffering right now.
-TAPs for TheJeweler and his M – ask him directly for more info if you wish to dig deeper into what this means!
-BOLO for Biscuit Run details on Slack – the event is next weekend!
-Same for the En Fuego-led CSAUP – also being held next weekend, BOLO for more deets on Slack!

As stated above, it is always an honor to lead you men! This is your Colonel, signing off!


I’m Barbara Walters and this is 20/20

9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer

Warm Up:


Willie Mays Hayes

Little baby arm circles

Reverse LBACs

Seal Claps


The Thang:

Burpee Apocalypse!

10 burpees

9 burpees

8 burpees

7 burpees

6 burpees

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

Mosey to Gale Ln path

Barbara Walters….This is 2020:

Perform each exercise for 20 reps then hold for the six.  After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six.  Then run a lap.

  1. Merkins
  2. Squats
  3. LBC
  4. Diamond Merkins
  5. SSH
  6. Freddy Mercs
  7. Carolina Dry Docks
  8. Lunges
  9. WW1
  10. Tricep extensions
  11. Jump Tucks
  12. Flutters
  13. Superman’s
  14. Sumo Squats
  15. J Los
  16. Wide Arm Merkins
  17. Lt. Dan’s
  18. Box Cutters
  19. Partner Decline Merkins
  20. Hillbillies

After 15, we stopped the lap for time’s sake.

Mosey back to Stonewall for Mary:

Flutters x30

LBCs x20

J-Los x10

Good mornings/OYO stretch

Announcements: Leap Day Biscuit Run on February 29



Coffeeteria Attendance @ Portland Brew = 100%

HF out


This Is Not a Running AO

Temp: 50
Gloom Factor: High
Morale: Higher
PAX: Money Shot, Hambone, Care Bear, Tampa Libra, Bagger Vance

Trust Mosey Train over to playground, scrapped for two man Trust Mosey to Rec Center Lot for

WMH X 10
Imp Walkers x 13 IC
Hillbillies x 14 IC



1. 30 Merkins
2. 30 Air squats
3. 30 Pistol LBCs
4. 10 Burpees
5. 10 Windmills
6. 30 Merkins
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Merkins
12. 30 Lunges
13. 30 Supermans
14. 10 Burpees
15. 10 Chain breakers
16. 30 Merkins
17. 30 ?
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Phelps

Trust Mosey to Picnic I


AMRAP 20 Minutes
1. 5 pull-ups
2. 10 Merkins
3. 15 air squats

Walk to Main Lot


Plank Progression
5 Merkins
Plank Progression
5 Merkins


Bear Crawl/Crawl Bear w 5 Merkins +/- 30 yards
Karaoke Rt w 5 side lunges
Karaoke Lt w 5 side lunges
Side shuffle Rt w 5 Burpees
Side Shuffle Lt w 5 Burpees
Politician w 5 Rev Burpees
Politician w 5 Rev Burpees

Plank Pointers R
Plank Pointers L
Plank March R
Plank March L
20 Pistol LBC IC
5 Burpees
Divers R
Divers L


This is not a Running AO.


413 Strong Supper 5 Dec on Campus


Hambone’s Extremely Late Backblast

Date: 11/2/2019 – 0600-0700
Q: Hambone

Pax: Black Lung, Money Shot, High Flyer, FTTAL, Drago, Deep Dish, Big Stick

Disclaimer: The disclaimer may have been given in short form

20 SSH IC x 20
Good Morning OYO
Squat IC x 20

Slowwwww joggggg

The Thang:

30 minutes of intervals

2 minutes OFF

1 minute On

Total: 2.0ish miles

Hill Sprints

17 sprints up the hill to the flag
walk / slow jog back down

Once the pax completed their hills sprints, they headed back to the parking lot for:

Alabama Prom Dates IC x 20
Low Flutter IC x 15
LBCs IC x 20


Worthy to note that the pax covered 4.13 miles in total. Varying speeds coupled with tapered intensity allowed the pax to cover ground and improve.

CoQ’d Up

Temp: 67
Gloom: Nil

PAX: Black Lung, Boy Band , Hipster, FTTAL, Deep Dish, Big Stick, Care Bear, Baby Oil, Money shot, PA, T Cell, Hambone, High Flyer, Tampa Libra, Class Pass (FNG), Bagger Vance

QsIC: Big Stick, BV

Disclaimer at 0559:30

Set off at a torrid pace to the upper lot for


SSH x 13 IC
IW x 13 IC
Hillbillies x 13 IC
Prisoner Squats x 13 IC

Count off 1s & 2s

THANG: MARSOC Short Card w some Mods as YHC couldn’t remember it all and had to consult digital Weinke multiple times.

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Hand off Q to Big Stick

Multiple passes up the hill in Partner carry fashion.
Once crawl bear to bear crawl.
At the top there were 10 Power Merkins and 20 Squats most of the time except when we did Partner Merkins and Squats.
Finished the day w 10 Pull Ups each then RnR’d for another ten.


Flutter Kicks x 60 IC
Thors x 11 IC


Oldie but goodie in MARSOC, I will study it more next time so we can move quicker through the work.
Always a good time w Bigstick on CoQ.
Welcome Class Pass, hope you will return soon.

Prayers up for friends and family suffering.
Lunch Lady has a big job interview on Tuesday.
IP2K19 Week IV starts tomorrow.



Labor Day Weekend of 400 Love

PAX: Deep Dish, FoxTrotTalksAlot, The Bell, Bad Boy, Hambone, Tommy Boy (from F3 Atlanta), and YHC TheJeweler

Gloom Factor: Are you kidding me?? It was the first taste of fall and beautiful

Disclaimer was given and still everyone stuck around

Songs on the playlist for the day: Too Close (Alex Clare), Radioactive (Imagine Dragons), Extreme Ways (Moby), Sinnerman (Nina Simone & Felix da Housecat), Under Pressure (David Bowie & Queen), Almeria (Everydayz & Phazz), Survival (Muse), Isolated System (Muse), Les Preuves Du Temps (Everydayz), Batter Up (Nelly), Typical (Mutemath)

WarmUp: Short jog through the park, we circled back to pick up The Bell and FoxTrot.  – Circle up for: 20 SSH, 10 GM, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses, 10 Hillbillies, 10 Imperial Walkers… all done in cadence

Line up for sprint drills down and back 20m: High Knees, Butt Kicks, A Skip, B Skip

The Main Event: Jog up the hill across Granny White to Clayton Ave.  This is the start of the 400m.  We sprinted to the far side of Clayton to Belmont Ave. dropped and did LBCs until all in + 20 seconds.  Then we sprinted back 400m down Clayton back to Granny White.

The PAX moseyed back to the pavilion for a 5 min round of 10 exercises 10 sec rest by 20 sec exercise 10 sec rest etc…  The exercises were as follows:

  • Step up and jump (standing with one foot on the picnic table bench, you jump up off one leg and back down) 5-6 on each leg
  • Dips
  • Box Jumps (on to picnic table)
  • Decline alt shoulder taps
  • Bulgarian Split squats Right Leg
  • Bulgarian Split squats Left leg
  • Windmill sweeps (starting from standing position with legs apart and both arms up to one side at approx 1 o’clock, rotate down sweeping your hands across the ground at 6 o’clock up to 11 o’clock and them back… alt back and fourth
  • Slow merkin… 1 merkin over 20 seconds lowering yourself as slow as possible
  • Toe Raises
  • Fire Hydrants (working that inner thigh in honor of Labor Day)

Mosey back up to Clayton/Granny White for 2 more 400s then another round of 10 exercises at the pavilion

Back to Clayton for 2 more 400s then one final round of 10 at the pavilion.  Bad Boy was thrilled when Batter Up by Nelly came on the playlist as we were about to start 400m number 5!

MARY: Circle up back in the parking lot… On your 6!

20 x Labor Day Alabama Prom Dates (An Alabama Prom Date with your legs spread)

10 each: APDs with right leg up, APDs with left leg up

20 x Flutter Kicks

10 Happy Crunchy Frogs

10 Olympic Situps

10 pike WW1s

10 right side crunches

10 left side crunches


Prayer Request: Hambone has a big decision about a new job opportunity.  All of the people affected by the hurricane

Announcements: Iron PAX challenge starts 9/2… that’s this Monday Gents

5 year anniversary coming up on Saturday 9/14

Coffiteria: All 7 present for discussions about terminator robots, and new business ideas.  Don’t worry, I won’t give it away FoxTrot.

Great work today everyone!  As always it was a pleasure to lead and be led.

~Jeweler Out