New Year Murph

7 Pax brought in the new year at the racetrack this morning with a pleasant 45 degree morning to bring in the new year with a murph tribute workout.

PAX: Blackwidow, Boone’s Farm, Tampalibra, Double Check, Umbrella, Dr. Smart, Offshore (QIC).

Warm-ups – 1 mile mosey, SSH x 10, baby arm circles x 10, willy mays x 10, seal claps x 10, air press x 10, squats x 10, good mornings x 10

Thang: Complete the murph consisting of 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. First five rounds  consisted of 1 lap between sets around the racetrack inner loop (0.2 miles).

Mary: Flutter kicks x 30, American Hammers x 20, Supermans x 10, LBC x 10.

Great work by the PAX getting the 2019 Racetrack kicked off right.

Racetrack 12-12-18

Temps were in the mid 30’s when 18 PAX showed up ready to work at the Racetrack.

PAX: T-Cell, Too Tall, Backlash, Boone’s Farm, Bagger Vance, Dilly Dilly, CCR, Yard Sale, Big Bang, Funyons, Old Hickory, Foxtrot Talks-A-Lot, Lumberg, Razorback, Vera Wang, Double Check, Tampa Libra, Black Widow (Q)

Quick disclaimer and then head out of the parking lot, up Maryland Way, and then into the park to get things started.


Good Mornings x 10

SSH x 20

Imperial Walkers x 20

WMH x 10

The Thang:

Count off and partner up. P1 performs AMRAP of exercise while P2 runs the loop. Flap Jack. Once both partners have completed a lap, move on to next exercise. Four rounds so all exercises are completed. SSH for the six.

Exercises: Pull Ups; Rows; Merkins; & Burpees

All in, and we head back to Maryland Way and up the hill. Quick stop in the parking lot for 10 Burpees. Everyone is finished so we keep running up Maryland Way to the top of the hill, and then right on Franklin Rd and back into the Hill Center.

Stop in front of Holler & Dash for DID’s – 20 Dips, 15 Incline Merkins, 10 Decline Merkins x 2

Short mosey through the hill center and stop in the parking lot somewhere in front of Puffy Muffin. Line up for 7’s. Jump Squats at the bottom,  backwards run up the hill, lieutenant dans at the top, forward run to the bottom. 

All in so we mosey over to the parking lot next to the parking garage for some running. Sprint across the parking lot and then do 10 merkins x 5.

Time is getting close so we head back to the original parking lot for some quick mary.

WW1 x 30, LBC x 30, & 10 Good Mornings

It was great to see so many PAX out there this morning. You showing up is an encouragement for me to do the same. Thanks for the opportunity to lead!

Black Widow

Shop Till You Drop aka Ship Till You Drip

QIC– T-Cell

PAX- Big Stick, Foxtrot, Too Tall, Pop a Lock, Backlash, Boone’s Farm, Lumberg, Yoga, Tampa Libra, Olan Mills, Vera Wang, Double Check, Umbrella, Offshore

Conditions: Cold. But above 30. Anything above 30 is fine. Shorts weather.

Quick mosey to the top of the garage for some COP.  Upon arrival, Big Stick and FTTAL came dashing through the door. Quick COP – SSH X 20, GM X 20, Willie Mays Hays X 20, Merkins X 10, Little Baby AC X 20.

Mosey back down. At that point we were joined by 3 additional PAX for the main event.

The Thang:

Shopping along the commerce route in the newly renovated shopping area was the theme.  Before any Christmas, need to get your bank in order. There was a 25 burpee buy-in at the ATM to start.

The circuit then consisted with a set of 25 salad squats at Chopt, mosey down to Puffy Muffin for a mid-shopping snack and worked it off with 25 WWI sit-up., picked up some boxes at FedEX with 25 box jumps (step up modification for some, high wall), and we finished the shopping with 25 Mountain Climbers at REI. Like any good shopping experience, we needed to make a lap through the parking lot, so we looped up and around after the circuit.

The next round was a rinse and repeat, but some items were returned. So we skipped the Salad Squats and proceeded with previous route. Same thing next round minus WWI, and so on until all items were returned. For the sake of time, we did take an Uber on the last trip and saved ourselves the parking lot nightmare.

Some quick Mary while the PAX completed and then a mosey back to the start.

Bullhorn: Great to have so many opps to give back during this season. See below for just a few. A great reminder that this is MORE than a workout group. 

  1. Let’s make Friday’s Leadership Luncheon on a priority. Tclaps to Umbrella for arranging. Should be a great day. Don’t let cost be a prohibitive factor and please invite non-F3 guys who may be interested. Info on Slack.
  2. Tampa Libra is collecting toys for YES. Great ministry and gives back to inner city kids. See Slack or Tampa for info. Decision was made that anyone who didn’t bring a toy by next week would have 10 burpee penalty. Info on Slack or see Tampa.
  3. Bagger and PA are involved in an event on Monday at the Rescue Mission in which mentors/sons are needed for gift giving at the Nashville Rescue Mission. At last glance, needed 3 more men. Info on Slack or see Tampa.



Tardy Party

PAX: Umbrella, Backlash, Offshore, Black Widow, Life Champ, and yours Q-ly Tampa Libra.

Mosey to the garage for a warmup – SSH, WMH, Imperial Walkers, Hillbillies, BACs.

Part I: Partner up.

  • Partner 1 does a wall-sit and holds Partner 2’s leg for 9 Bulgarian Split Squats each leg.
  • Partner 1 carries Partner 2 up the ramp
  • Partner 1 does a wall-site and holds Partner 2’s legs for decline merkins
  • Partner 1 carries Partner 2 up the ramp
  • Switch  and repeat until you reach the top

Part II: 7’s

  • Referee jump with a jump squat at the bottom of the garage
  • Up the stairs
  • Speed bump at the top = Side plank with 3 leg lifts on each side
  • Down the stairs
  • Shoulder-tap hand-release push-ups
  • After the first round we modified for time and stay on the top of the garage

Mosey back to the cars, quick mobility work, COT, prayer, and coffee.

Came in a minute late and held the group a few minutes late, my apologies for that and thank you for your grace.

Bagger and Frogger heading down to FL
MP’s wife was recently diagnosed with breast cancer
YES benefit concert and prediscussion about F3 drive for the Christmas Store

Halloween Retrospective

PAX: Too Tall, Razorback, Ollan Mills, Boone’s Farm, Offshore, CCR, Bagger Vance, Dijiorno (Special out of town guest), Backlash, Yard Sale, Pope, Tampa Libra, Umbrella, Toga

A frightful fourteen posted for a little Halloween celebration at the track.  Here’s how it went down:

Quick disclaimer then mosey to parking lot beside the parking deck for warmarama= zombie walks, dead man drag merkins, scorpions, dead cockroaches

Mosey to Parking Deck for DONNIE DARKO= hustle up the stairs to the top of the deck then complete 28 merkins.  Hustle down the stairs, plank for the six then repeato x3 for 6 Turkish getups, 42 boxcutters and 12 burpees.

Mosey down to the bottom of the level 5 ramp then begin ZOMBIE CHASERS. The PAX sprinted up the ramp with the last of the PAX ‘zombified’ and sentenced to executing leg lifts while the rest of the PAX continued up and down the ramp with a new zombie designated until nobody was left.  Yard Sales was the big winner!

Mosey down to level five to begin the homage to The Exorcist.  CCR became possessed and had to yell out an exercise for the PAX to execute ten reps at every other colored column on the way down the deck.  Exercises included burpees, atomic merkins, single leg deadlifts, side shuffle squats, mtn climber merkins.., maybe something else.

Mosey back to the flag for a few minutes of Marie/Carrie.  CCR gave us his 6th Man.

COT and YHC took us out.

Announcements:  Prayers for Ollan Mills’ family and Umbrella’s friends

  • Big thanks to Dijiorno for coming out and safe travels back to Louisville
  • Lunch Friday at the Cookery
  • Congrats to Grease Trap on the new arrival
  • 12/7 Leadership breakfast being coordinated by Umbrella.  See his post in General

NMM:  First, let me say that this entire workout was stolen/borrowed from Honey Do in RVA.  He’s a huge horror movie fan and always brings it on Halloween.  That said, YHC must have failed as Too Tall and Umbrella could be heard chatting through most of the workout.  “This aggression will not stand, Man!”  Also, it was a big win for all of us that Yard Sale is the fastest and therefore will become the future seed of man in the coming zombie apocalypse.

Stay Classy!


Dirty 30

PAX:Cathy, Venus, Life champ, Tampa Libra, Pinterest (FNG), Cinderella, White russian, Dr smartt, Nature boy, Umbrella, Black widow, Boones farm, Grease trap, Offshore, T cell, Funyuns, BV
QIC: Bagger Vance

Temp: Mid 70s
Gloom Factor: High
0529:45 – Disclaimer

Mosey theough the park back to circle drive for WOR:

SSH x 14 IC
(Fashionably late Cathy & Razor)
Squats x 14 IC
Merkins x 14 IC
IW x 14 IC

Partner up for form and camaraderie

Mosey throughout the AO stopping at various points for –

Dirty 30
30 Tuck Jumps
Mosey around the short loop
30 Pull Ups
(plank n wait for 6)
30 Merkins
Mosey to cut out on MD way
30 Squats
Mosey to Valet lot behind Brentwood’s tallest building
30 Thrusters (Prone)
Sprint to top of said building…wall sit for 6
30 Air Presses
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 ASTs
Bear Crawl to light pole, crawl bear back and sprint to other end of lot
30 OH Claps (wall sits)
Mosey to end of lot down stairs
30 Thrusters (Supine)
Bear crawl steps to MD Way
Mosey back to playground stopping to gather PAX along the way
Tunnel of love
30 Toes to Bar
Mosey to parking lot
30 Burpees
(Flutter kix for 6)
Plank Progression
F Kix x 14 IC
More Planking
5 Penalty Burpees
Beast rt/lt X 14 IC
Butterfly Sit Ups x 14

NMM: Nice to have a large group to post this am. This AO has really taken off, grateful for the leadership of Funyuns and Umbrella, et al.

The Dirty 30 was a modification from a CF WOD that incorporates barbells and all that fancy gym stuff. T claps to yall for indulging my lack of creativity. This is T Cell’s second go round w YHC and the ripping of a CF WOD. COBAINS

I made a point to count out to 14 today in remembrance of a tragedy I read about on the Twitter…a 14 year old in Hermitage was arrested for the murder of another 14 year old. This is so sad and so unnecessary; prima facia evidence of us living in a fallen world. Prayers up for both families restoration and redemption.

Keep the Davis family in your prayers as they bury their 16 year old son today. This tragic situation is one no parent should have to endure.

T shirt order is up and ready. Order a couple to get you through the fall and winter.


T-Cell Racetrack VQ

Conditions: Dark, Humid.

QIC: T-Cell

Pax: Bagger Vance, Black Widow, Umbrella, Olan Mills, Life Champ, Joey Freshwater, Offshore, Cinderella, Old Hickory.

The Thang:

Excited to lead my first time at The Racetrack. Since this has become my new “normal”, I’ve loved getting to know this Pax and this AO. Lot’s of goodies. After a quick disclaimer in which BV reminded me I was not a professional, off we went.

Mosey to the top of the garage with the instructions to hit every step on the way up. I’m convinced they added extra stairs in this garage because it’s WilCo and they could spend the money. Mercy. Home base would be the top of the garage for the first session.

COP – SSH X 20, Willie Mays Hays X 10, Merkins X 10, Mtn. Climbers X 20, Good Mornings X10, Little Baby Arm Circles X 20.

Started with some parking lot shuffle. Ran up the line, shuffle across, reverse down with a burpee at the bottom. Repeat for about 20 or so parking spots. Upon completion, we did this again but with broad jumps up the line.

Headed back down the stairs and over to the Hub. Excited to knock out some DID’s with this group. Black Widow reminded me that DID’s are a T-Cell brainchild. He’s right. First workout I ever Q’d 4 years ago at Titan, these babies were introduced.

Quick mosey down to REI and back up.

Got to baking some fresh ciabatta with box jumps on the way. Mosey back up to top of garage for another round of Parking Lot Shuffle and some Mary while BV discussed dressing up like Billie Jean King for Halloween.


Keep Darth Visor in your prayers. Great reminder that EVERY day is a gift. Even better reason to start the morning with the men of F3. Also a reminder that we all need to be prepared for moments like these at workouts.

Olan Mills was the 6th man. He also reminded us to stay on guys with our EH’s. OM was a BV EH and was head locked for a year before saying yes. So stay on em!



PAX: Bagger Vance, Offshore, T-Cell, Black Widow, Boone’s Farm, Umbrella, Venus, Funyuns (QIC)

Conditions: 70*, wet and soggy

8 PAX made the right decision this AM and showed up ready to get after it at The Racetrack. Due to Goruck Starcourse training schedule, YHC has missed The Racetrack for a little while.  It was great to be back at the original Brentwood AO and lead these fine men through a beatdown.

5:30 AM- Disclaimer (little rusty, but BV took up my slack), then mosey around big loop back to grass field for Warmarama.

Warmarama: SSHsx20, BACs(f&r)x10, SCsx10, Squatsx20, BKSx10, Merkinsx10, ASTsx20, Supermansx10, CDDSx10, BKsx10. All IC

The Thang:

  • 30 8 ct bodybuilders
  • 30-20-10: pullups & squat jumps
  • 20 8 ct bodybuilders
  • 30-20-10: parallel bar dips & bar jump overs
  • 15 8 ct bodybuilders
  • Partner up- P1 holds pull-up (chin above bar) while P2 runs 30 yards and back. Flap jack. R&R (Tclaps to Venus for pushing YHC on the pull-up hold)
  • Mosey back to parking lot for Mary

Mary: 5 8ct bodybuilders, 10 BF situps OYO, 15 Vups OYO, 20 AHs IC, 20 ASTs IC, 5 8ct bodybuilders


NM: Great work! YHC borrowed most of this workout from Grisham. Of course,  he threw in some hand stand pushups. Grisham’s pseudo F3 name is The Griz (amazing the things you come up with while rucking for 3-6 hours each week), hence the name of the workout. Great to BV back from injured reserve. Always a pleasure to lead. The PAX are getting stronger each post.

BH: 4th anniversary at Stonewall 6-7AM on Saturday, with Growschool to follow. F3 scramble Sunday 3PM at Harpeth Hills. Few spots available.

Continue to dig deep in all aspects of life,


Bigstick ReVisit!

PAX: NumbTucks (QIC), BV, Old Hickory, Joey Freshwater, Boone’s Farm, Razor (Venus), Offshore, T-Cell, Umbrella

In the gloom 9 PAX started of remembering a year ago when BigStick gave us all a beatdown. The workout today resembled that same workout.

Warm-Up: Run to Garage
SSH x 15
Baby Arm Circles x 15 both directions
Air Presses x 15
Overhead Claps x 15
Seal Claps x 15
Squats x 10
Merkins x 10

Thang: BigStick ReVisit Garaga Mania
Going back to a year I tried to somewhat replicate Bigsticks workout when I came the first time…it still sucks
We partnered up, and we did different modes of transportation up each “ramp” in the garage and stopped and performed differently exercises and each level (10 altogether)
Station 1: Burpees x 10 (Mode: Sprint)
Station 2: Atomic Merkins x 20 (mode: Partner Wheel Barrel switch halfway)
Station 3: Floating Starfish x 20 (Mode: All out Sprint)
Station 4: WW1 x 25 (mode: Partner Carry switch halfway)
Station 6: Ceiling touches x 50 (Mode: All out Sprint)
Station 7:  LBCs x 50 (Mode: Bear Crawl / Crawl Bear)
Station 8: Mountain Climber MErkins x 20 (Mode: All out Sprint)
Station 9: Flutter Kicks x 30 IC (Mode: Partner Carry switch halfway)
Station 10: Derkins x 20 (Mode: Lung walk halfway and then run the rest)

At the Top of the Garage: Burpee Apocolypse (10..9..8..7…..)

Bear Crawl Down the Stairs and Mosey back to Lot

American Hammers x 20 IC
J’Los X 15 IC
Flutter x 20 IC
Good Mornings

Great job Gang! It has been a good year!

National Relaxation Day

Conditions: Relaxing 70s, overcast

PAX: RedSkull, Offshore, JoeyFreshwater, WhiteGold, Black Widow, Funyuns, Dimples (NC PineHurst), Cinderella, Hot and ready, CapsLock, Chiwawa, Pope, and YHC.

Warmorama: Mosey to top of the Parking Garage, 10 SSH, 10 GM OYO, WMH OYO, 25 Cherry Pickers as YHC Describes today’s Thang

Thang: Relax and put your feet up for 11’s

SIde 1: Derkins, Side 2: Hip slappers. Burpie Broad Jump as a mode of transportation both ways . 11’s quickly was changed to 7’s. YHC didn’t realize the 30yards one way would add up quick. (took us 20-25 mins to complete)

Mosey to the pullup bars: Put your feet up. 10 Toes to bar, other PAX do Flutter kicks. Flapjack and RNR. Notes: Cinderella is a pro at these and gets extra credit. YHC got called out on flutter kicks, with legs not being straight. Fuyuns filling the void of Bagger Vance.

Merkin Lovely Day: Hold Plank and perform a merkin everytime “Lovely Day” is Said in the song. Bill Withers FTW

Mary: Supermans 20 IC, LBC 50 IC, 20 BBSU OYO, 60 sec plank

Moleskin: Don’t settle for the Status Quo

Prayers for Spicoli, group prayer tonight @ Jaden Stevens House 7pm

CSAUP: 9-11 at Percy Warner stairs. Might have 2 options.

1: 440am Start with 30# ruck

2: 515am start no no ruck

both options will be done by 615-620