Short Card & The7

Temp: 37ish and Windy
Gloom Factor: High
PAX: Life Champ, Tampa Libra, T Cell, Venus, Foxtrot Talks a Lot, Bagger Vance

Short slow mosey around the lot, side shuffle, politician.

Circle Up
(All IC X 13)

Evolution I


30 Merkins
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 Merkins
30 SSH
30 Supermans
10 Burpees
10 Chain breakers

30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists

Evolution II

Seven Rounds
7 Thrusters
7 Supine Thrusters
7 Iron Crosses
7 8 Count BB
7 KB Swings
7 Pull Ups


NMM: Cold and windy. Not a lot of MC due to PAX engrossment with YHCs Ranger Panties. Fantastic to have TL out of the Shire and FTAL, Venus back in the fold. Life Champ wasn’t on the Lam, merely sipping PCs on a boat. Good to have T Cell back in the game after his in laws gave he and his family the runs and hurls.

1 Dec STONEWALL MOVES TO FT NEGLEY: this week only due to Winter Warmer
1 Dec BV’s Tacky Christmas Party
7 Dev Umbrella hosts First Friday, 12th Man lunch at Richland Country Club $20/man buffet w speaker (see attached)


McChrystal 3.0

Temp: 57
Gloom: Factor Moderate

PAX: Foxtrot Talks a Lot, Cowboy, Life Champ, Money Shot, Venus, Bagger Vance


Pretty foreboding weather but that didn’t stop the 6 HIM that made the right decision to forgo the Scions of the Fartsack to get out and get after it.  Today’s Q was a throwback with a few modifications due to YHC’s bum left wheel.

Mosey a couple laps around car rider loop moving in various directions.  Circle up near the school building for


SSH, IW, HB, Squats, etc. X 13 IC


5 Rounds : 25 Merkins (YHC Count), 25 LBC (IC) or Pistol BC, Plank then move down the lot in the called fashion and back in the reverse fashion.  This is a rip off of General Stanley McChrystal’s pre-workout.

R1 – 25 Merkins, 25 LBCs, Plank x 3′ Lt Dan to speed bump, Dan Lt (Lunge, Lunge, Tuck Jump) back

R2 – 25 M, 25 Pistol BC, Plank x 2.5′ Bear Crawl to speed bump, Crawl Bear back (Single Leg DL for 6)

R3 – 25 M, 25 LBC, Plank 2′, Skip to speed bump, skip in reverse back (SLDL for 6)

R4 – 25 M, 25 PBC, Plank 1.5′, Side Shuffle RT to speed bump, SS LT back (SLDL for 6)

R5 – 25 M, 25 LBC, Plank 1′, Mosey to playground

PAX partner up and perform 25 Pull Ups then Circle back up for


Plank 2′, 60 Flutter Kicks (IC), Plank 2′



Great work this am, no running to speak of but a lot of busting Hermes from Carpex’s balls on his poor form last week.  Please note PAX, when you travel adhere to local customs…just ask CCR about his trips to the MILE HIGH city.

Need a PAX to step up and Q next week, I forgot to consult w the PAX on a Q.

I shared a little in the COT about some of my struggles over the last few months and specifically an incident on Thursday.  Please stay connected with other HIM in your life, F3ers or not, to make sure you are staying on the PATH and building your GUARDRAILS up.  Feel free to hit me up if you would like to hear more or if you need someone to talk with.


Friendly Friday this week, bring an FNG and post with him.

12th Man Lunch at Richland CC on the 7th of December should be a great time to learn more about overcoming adversity and believing in the Larger Story.  I will get out a link to the invite.



Your layering offends me.

Conditions: Cool, but no cold. 41 I believe. We had some heavy layering from the Pax at the start. Was determined to get those clothes off.

Q: T-Cell

Pax: Cowboy, En Fuego, Venus, Moneyshot

Mosey around the track and pack to the parking lot for COP. All in cadence. SSHx25, Good Morningsx10, Willie Mays HaysX10, Squatsx20, MerkinsX10, Little Tiny Baby Arm Circles and Butt Claps (Venus’s words, not mine)x25.

Headed down for some parking space shuffle. First iteration up was after tracing the parking space was 1 burpee. Back to the start to rinse and repeat for 1 burpee and 2 squats. Back to the start to rinse and repeat for 1 burpee, 2 squats, and 3 merkins.

Mosey back around the track and up to the carpool lane for some DID’s. Topic of discussion was both Head Stud and Venus’s brush, or gashes, with the concrete wall. Consensus was that the fact that Venus needed stitches made his a bit more badass.

Back to the parking lot for another round. This time it was 4 jump squats and 5 SSH.

Finished off the morning with 3 sprints and some Mary.

By the time it was all done. Clothes, plural, were shed. That’s all I wanted.


Great morning at the Skunk. Glad we had a much bigger group than last week 🙂 Excited to be a part of this group on a regular basis and looking forward to the many beatdowns to come, both given and received.

First Friday lunch at Cookery this week. I’d encourage you to make this a priority if your schedule allows. Great fellowship with pax you don’t always get to see.

Chipper at The Skunk

Gloom Factor: High

PAX: BigStick, T Cell, Venus, Foxtrot Talks a Lot, Bagger Vance

0529:45 Disclaimer

Where’s BigStick? YHC was a bit fuzzy and pissy that #s were low due to the rain. Due to that, YHC set off on a blistering pace toward BigSitck’s hooch. Heading N on Granny White we saw said PAX and 2x’d back to meet him.

All IC X 13
SSH (5x attitude adjustment BURPEES)
(In comes BigStick)

Mosey to Pumpkin Patch and grab coupon for BS.

Back to lot for

Rip off from watching Fittest on Earth

50 Squat Thrusters
25 WWI Jacks
50’ Run
All w Coupon
R1-R3 Normal Run
R4-R5 Hallelujah Run
After R4 Plank Progression +/- 1’
R5 Mod after 10 Thrusters Bear Crawl to sidewalk Crawl Bear back, after 20 side shuffle to sw and back, after 40 bear crawl and crawl bear, after WWIJ drop coupons at YHC’s Rice Rocket and line up for Feather Run to get Paver back to Pumpkin Patch.

Pre Mary –
F Kix x 40 IC modifying hand position every 10x or so

Mosey to StartEx and plank for 6.


Well done HIM, thank y’all for posting. YHC was ready to go Scent of A Woman on The Skunk had he been a one armed clapper this AM. Certainly will feel that in the ole Hammies tomorrow.
4 year anniversary of F3 Nashville on Sat.
2 Man F3 Scramble on Sun w spots available.


IronPax Challenge Week IV – Mog Mile

Temp: 74
Gloom Factor: Noticeable
Big Stick Factor: Nil

PAX: Life Champ, Preacher Man, Foxtrot Talks A Lot, Razor, Money Shot, Cowboy (Respect), Bagger Vance

Mosey to Soccer Pitch whilst displainin the Thang
SSH, Imperial Walkers, Squats, Lunges, Merkins X 13 IC
Flutter Kix X 14 IC

3 Laps around soccer pitch (1 Mile)
50 Pull Ups
4 Rounds of:
25 Walking Lunges
25 Air Squats
4 Rounds of:
25 Merkins
25 Yard Sprint
100 Block Thrusters
50 Pull Ups
3 Laps around Soccer Pitch

Most PAX got everything but the last Mile in with the exception of Cowboy who finished the entire Mog Mile. T Claps Cowboy, great work brother.
That was a doozy, no wonder Gwood PAX save it for their Saturday hour long AO.
Zero MC this AM, don’t know whether that is good or bad but that is how it went down.

All clear scans for Spicoli and for Preacherman’s brother.
Some requests for accountability and strength as some PAX challenge themselves over the next month or so to get better.

Bagger Vance

The Skunk – 08.06.18 – “Bonnie Blair Witch Project”

7 PAX at The Skunk took a stab at this week’s IronPax challenge. It stabbed back.

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Cowboy, Venus, Big Stick, Money Shot, T-Cell


Mosey down the path and around the perimeter of the soccer field, tracing what would be our 400,for the main event, and back to the infield near our start point. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • Mountain Climbers x 10
  • LBACs F x 10
  • Seal Claps x 10
  • Overhead Claps x 10
  • Air Press x 10
  • LBAC R x 10
  • SnL Squats x 10

Thoroughly warm, it was time to introduce everyone to the IronPax Challenge. For the month of August, F3 Greenwood is running a weekly challenge for F3 Nation. Complete the challenge, submit your time/score, and at the end of the month, a champion will be crowned. This week’s challenge was a wonderful start.

4 rounds for time:

  • 50 Air Squats
  • 40 Big Boy Sit-ups
  • 30 Merkins
  • 20 Bonnie Blairs aka Jump Lunges (both legs=1 rep)
  • 10 Burpees
  • 400m run

After demonstrating the proper standard for executing each exercise completely, the pain commenced. Roughly 27 minutes later, all PAX were finished and sucking wind.

With that, it was time for Mary. It was mostly a blur, but there were some LBCs, Plank variations, and some WMHs and Good Mornings to stretch it out.



  • This was my maiden voyage at The Skunk, and it was good to be with these guys. Probably helped that T-Cell helped to inject a little Westside flavor to the mix. Hope to visit again soon!
  • For any of you doing this challenge for the first time, prep your mind for the Bonnie Blairs. 20 each leg is no joke when your heart rate is already 160+ and you’ve still got a 400 ahead of you. Then you’ve got to do them 3 more times.
  • Cowboy has a black eye and a really cool story of how he got it. Ask him.


  • As mentioned above, the IronPax challenge is live. Follow @F3IronPax to keep up-to-date on challenges and learn how to submit your results.
  • Friendly Friday this week. Get those Sad Clowns out!
  • Ironclad Challenge wraps up this month. We’ve got a few guys wrapped up already, some well on their way, and others I’m not quite sure remember signing up. Finish strong!
  • Labor Day and 9/11 will be here before we know it. Plan on committing to some special Qs.
  • GrowRuck in Memphis the weekend of 9/22. There are still spots left, so sign up here. We need some Nashville representation!

PA out.


We Got Knocked Down But We Got Up Again

8 Pax showed up to get better in the gloom at the Skunk. PAX:Proton, OTP (Off The Premise; FNG Aarron Oaks), DriveTime (FNG: Carlos Castilleja), Life Champ, Razor, Cathy, Enfuego, and Cowboy YHC.

YHC came in a little hot as some last minute recon was needed to verify that Q elements were gonna work. With new faces the expectation to go by the book is stepped up, so Proper Disclaimer, Proper Count, and Proper Intensity were in the Q’s head.

WOR: Mosey around the parking lot with dipsy doodles, backwards, sides, etc.
Circle and the following IC
SSH x30, IW, HB, GM, LBAC, BigAC, Seal claps exch x 15
10 Slow & low merkins
10 Plaits (slow Suzanne Sommers Squats)
10 Plats (squat, hold at the down and IC) Feel the Burn! – Impressive we all made it.

The a brief mosey to the front of the school by the produce stand for some Chumbawamba! Tubthumping. We all got knocked down and we got up again. About 3:30 min of it in fact.

Then a mosey to the Lipscomb parking garage. Brief stop along the way for 20 dips 20 Carolina Dry Docs – rinse and Repeat.
Continue on to the Parking Garage

In the stairwell.
Hop up stairs
Merkins x as many steps as you hopped at the landing and at the top
Run down parking garage to stairs at the opposite end.
Out the door and back to the original stairs. All that for 3 rounds
7s at the hill Burpees at the bottom and Peter Parkers at the top.
Crawl Bear the 1st and the last trip up the hill
Indian Lunge Run – Lunges in a line with Indian Run Style rotation
To the Corner of Granny White and Shackleford
Half Sprint back stopping at our wall along the way for another set of Dips and Carolinas
Round back of the school and Sprint (AYG) to the home parking lot.

It was time, Count off, Name-o-rama, FNG naming, BOM


23 July 2018 Servais

Temp: 71 and perfect
PAX: Cowboy, Big Stick, Preacher Man, Foxtrot  Talks A Lot, Bagger Vance
Mosey to the dumpsters at the back of The Skunk, turn around and head back to main lot.
Triangle Up for Mary:
All IC X 13
Squats, (enter FTTAL) SSH, Imperial Walkers, AL Prom Dates
Bear Crawl Kickouts to sidewalk +/- 20 Meters
Modify or as I coined on Twitter WODify Servais
1M mosey around track
As Many Rounds as Possible:
19 Pull Ups
19 Merkins
19 Burpees
After each round jump up out of the mini playground pit and carry coupon in RX’d fashion down to the end of greenhouse and back. Coupons as follows:
25’ KB
5G bucket w cinder block inside
Ruck sack w 30’ plate
20’ Weight vest
16’ Med ball
Rarely if ever did the coupons stick in the order RX’d but we all got our turns. Q Fail on directions.
Plank 30”
Merkins x 5, Dips x 5, Merkins x 5
F Kix x 20 IC
MDM x 5
Homer, Marge, Mr Burns
MDM x 5
Most all got 4 rounds in the allotted time pre-Mary.
T Claps to FTTAL for posting w us even though he had some domestic duties that kept him from being on time.
Preacher Man with a strong showing today. Always good to see him crushing it.
Big Stick led from the front as usual.
Cowboy and I were grinding through today’s workout. Thank you for your willingness to switch ‘pons with me a couple times and for shouldering the load for FTTAL also.
Praying for Preacher Man’s brother, James as he battles cancer for a second time. Just finishing up chemo and this next week will be tough for him, his wife and their 1 year old baby.
Bring school supplies for the next two weeks for us to gather and take to Metro schools kids in need.
bagger vance

Miles of Smiles

Temp 75…Thick
Gloom Factor Nil
Foggy Pirate Not present nor accounted for

PAX: HeadStud, Preacher Man, Yard Sale, Vegemite, Foxtrot, Big Stick, Money Shot, Cowboy, Life Champ, Venus
QIC: Bagger Vance

0529:35 – Disclaimer



Partner up

Evo I –
Partner Indian Run to Lone Oak and Overhill

Evo II –
Partner 11s Merkins at LO OH intersection and Merkins 1/2 up OH

Time called at 0605 w most PAX on the 5/6 6/5 Merkin loop

Evo III –
Slowsey back to StartEx down tower w a short wall sit break for the 6 on BPT

Evo IV –
Bear Crawl 50’ down front stretch of track


NM: A great surprise to have Vegemite and Yard Sale post with us at The Skunk. Always a pleasure watching those two get after it. Today’s Q was inspired by YHCs noticeable lack of running in June, which will be rectified in July. Think that is the most mileage a non running Q has covered in quite some time. T Claps to Big Stick for allowing me to highjack his Q since he’s been KSAing all on his own as of late.
My greatest pleasure this AM was seeing that sea foam green Sequoia roll into The Skunk and knowing that none other than Head Stud was back in the game. Fantastic to have you back out in the G with us again brother.
Life Champ with the heart of a true Champion today. Back off a weeks long road trip with the Fam and getting it handed to him but like the Life Champ he is, he never wavered and never gave in to that voice of defeat.
Per usual, Big Stick led the way w Preacher Man. Way to get after it men.

BH: Lots of stuff going on this month.
Wed Am – Convergence at Titan 0530-0730. Should suck, should be some Burpees. All other AOs closed.
Wed – Party at your Grease Trap’s house to raise funds and awareness for Team Job.
Fri – 1st Friday Lunch
21 July Warpath and Tn Can Ruck


Grant me a ready spirit, a fearless heart, a right faith, a firm hope and a perfect love, that for Thy sake I may lay down my life patience and joy. ~Jan Hus

The third wheel

PAX: Cowboy, Money Shot, Floppy Disk

QIC: Floppy Disk

A light sprinkling of PAX this morning at the Skunk, though conditions were ideal. 60 degrees and low humidity for the first time in what seems like ages. 1.5 minutes of pleasantries then we got moving. Short mosey around the parking lot, then circle, er, triangle, up in the outfield for some WoR.

Warm-O-Rama (all IC)
SSH x20
Windmills x10
Cotton Pickers x10
Good Mornings x10
Willie Mays x10
Mountain Climbers x10
ASTs x10
BabyAC F x10
BigAC F x10
BabyAC R x10
BigAC R x10

BLIMPS. Simple, and effective. 5 sets total. We started with 25x of each exercise, then ran the big loop around the fields between sets (approximately 1/3 of a mile). Reps were reduced by 5x each loop: 20x, 15x, 10x, 5x.

Head to dugout for some step-ups, 20x each leg. 10x Irkins. Step-ups 10x each leg. 10x Derkins, Step ups 10x each leg. 20x bench dips, 15x bench dips.

Mosey back to the start for a quick Mary.

20x Flutter Kicks (IC)
1.5 minute low plank

I enjoyed it out there this morning. The weather was truly lovely. Conversation was intentional with such a small group. Money Shot and his family are fresh off a family beach trip to Surfside Beach, SC, which is just south of Myrtle Beach. He said it was much less annoying than Myrtle, which doesn’t make sense to me. Cowboy is heading to Nawlins this week for a conference. The theme is value-based care. It promises to be wrought with entertainment.

Your humble correspondent,
Floppy Disk