Backblasts

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Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday

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Ultimate Frisbee

AO: the-castle
Q: Disc Jockey
PAX: Chunks, Splitter, Sunshine, hambone, Desk Pop, Pep
FNGs: None
COUNT: 7
CONDITIONS: Cool

WARMUP: Arm Circle, SSH, Low & Slow Squats

THE THANG: Mosey over to the HS field for some ultimate frisbee. When the disc hits the ground, a pre-chosen exercise is performed by all for 5-10 reps.
Repeat until 6:45

MOLESKINE: In the spirit of fasting for Lent, ask yourself if you desire God more than (fill in the blank).

ANNOUNCEMENTS:

COT:

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[pain-train] LOTR Tabata

AO: pain-train
Q: G-string
PAX: Wolfpack, Siri, Timber, Flo
FNGs: None
COUNT: 5
CONDITIONS:
-Cool, Crisp, and a little damp
-Soundtrack for the workout was Lord of the Rings battle music

WARMUP:
– Indian run around the track w/ football
– Runners stretch
– Downward dog
– Shoulder warmup
– High plank w/ merkins for mission/credo/core principles

THE THANG:
Tabata style workout. 40 seconds work and 20 seconds rest for the first two rounds, then 30 seconds work, 30 seconds rest for the remainder.
Tabata 1:
– sandbag rows
– Block swings
– Split squats
– Derkins
– Sandbag Front Squats

Tabata 2:
– sandbag bear complex
– Block presses
– Pistol squats
– Pull-ups
– Log Jumps

Mary:
– Bird dogs
– Leg Raises
– Hollow Hold

MOLESKINE:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet[a] no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11

ANNOUNCEMENTS:
– Plankpril is going. Today is 2:06 for the plank
– Franklin is doing pull-up challenge (message G-String for details)

COT:
Intentions were offered. Prayers were said. Flo was named and welcomed in. Branding to come later.

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Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
COUNT: 11
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

ANNOUNCEMENTS:
HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead

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Shouts and Whispers

AO: thebuffalo
Q: greyalbum
PAX: Hot Route, Right Said, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Mild, cool

WARMUP:
Mosey to picnic shelter
SSH
Seal Claps
Overhead Press
Good Mornings
WMH

THE THANG:

A mix of high intensity / low intensity based on whether the song playing is more of a “shout” or a “whisper”.

I can’t remember the order of things, but just chose randomly from the list below. 20 reps of each exercise until the end of the song or until we decided to skip to the next one.

Shouts

Rapid overhead press
Burpee
Squat jumps
High knees in place
Broad jumps
Merkins
Wood Cutters
Squat kicks
Iron Mike
Sprints
LBC
Mountain Climbers
Decline Merkin
Incline Merkin
Dips
Side Straddle Hops
Jump Squats
Mosey
Cherry Pickers
WW1

Whispers

Planks – front, side, low, high
Low and slow merkin
Squats
Lunge walk
People’s Chair
Rows
Hold Overhead
Prom Dates
Forward fold
One leg balance
Hollow Body
Leg lifts
Slow flutter kicks
Wall Sit
Bear Crawl

ANNOUNCEMENTS: Party at the home of Chunks – Saturday 5pm. See Slack for deets.

COT: Family health situations. Prayers for Hot Route’s family and celebration of the life of his grandmother.

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Run It Back

AO: greenmachine
Q: Grape
PAX: Salami, moneyshot, Focker, Cowboy, Haggis, Right Said
FNGs: None
COUNT: 7
CONDITIONS: gloomy

WARMUP: normal stuff

THE THANG: round 1, partner runs stairs while other completes

Burpees
Lunges
Atomic merkins
Carolina dry docks
Knees to elbows (Peter Parker’s)
Squats
Ukrainian hammers
Newtons cradle

Round 2, went to dry ground, partner lunge walks and Bernie’s while other completes

BBSU’s
Leg raises
APDs
Crunches (I don’t think this is what we did, can’t remember)
Knees to elbows (crunches)
Superman’s
‘Umpers of the monkey variety
Normal merkins

5MoM (including a 2 min plank)

COT: great prayer time and great coffeeteria

:grapes:

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Triangle of Sadness

AO: thestronghold
Q: Sunshine
PAX: Chunks, Red Skull, Dan Tanna, Shocker (Mark Holmes), Decaf, Hacker (Franklin), Swingline / Jason Aeverman, bluemule, Skeet, Dan and Dave, Shoota, McFly (Franklin), Sunshine (Franklin), Woopie (Franklin), Noble Virus (Franklin), Blitz, Fozen, C Sharp, Yeti, Sgt. Meatball, Pacer, Westside, Trajectory,
FNGs: None
COUNT: 24
CONDITIONS: Cool and damp

WARMUP: SSH, Mosey, Arm Circles, Seal Claps

THE THANG: 3 station beatdown. PAX separated into 3 groups and partnered up within those groups. Group 1 grabbed coupons for their station and we all moseyed to the bball court. Each group started at a different station and rotated throughout.

Station 1
Curls
Overhead Press
Dips

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

Mary consisted of the song “Roxanne.” SSH through the song, performing a burpee every time Roxanne is said.

MOLESKINE: Sometimes we act like life gets easier the older you get, always looking to the next stage you think will be easier than the present. Like this workout, though, it often gets harder. You may find your groove or sweet spot, but then you up it by 5 reps, making it more difficult. Moments like that are when you lean on your battle buddy.

ANNOUNCEMENTS:

COT: YHC was too busy trying not to splash merlot to finish up after Moleskine.

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Death March to the Danger Zone

AO: atlantis
Q: Three Stooges
PAX: SalPal, Cable News, Pole Dancer, Toothless, Firefox, Schnauzer, Hurl Mary
FNGs: None
COUNT: 8
CONDITIONS: Warm & Wet

WARMUP:
13 LBAC F
13 LBAC R
Danger Zone – Side Straddle Hop to Kenny Loggins Danger Zone. Squat every time he sings “Danger Zone.”
Mosey to bigger parking lot.

THE THANG:
Bataan Death March – Burpee Indian Run. PAX mosey in a line. Last man drops and does 5 burpees. They then run to catch the others, tapping the new last man for their burpees, and continue to the front of the line.
15 minutes came to 1.5 miles.

Mosey to Pizza Hut

Tabata exercise
2 sets: 1 min exercise/30 sec rest
Alabama Prom Dates
Merkins
Squats

Plankpril 2 min plank

Finished with some Mary

MOLESKINE:
Thank you all for a great VQ. We had a great turnout and I had a lot of fun. We keep working and getting stronger everyday. Tomorrow is going to continue to be better than it was today.

ANNOUNCEMENTS:
Plankpril – we’re at 2 minutes
Bring a Friend Under the Sea Day – May 2nd
The Ultimate Showdown of Ultimate Destiny – May 9th
Show support at the new AOs if you can
pain-train(Fridays in Bellevue)
the-castle (Wednesdays & Saturdays in Hendersonville)
Chunks is having a UFC watch party with BBQ Saturday. See 2ndf for details.

COT:
Intentions were shared for friends and family members. Finished with an Our Father.

PLAYLIST:
music.apple.com/us/playlist/f3-workout/pl.u-Ldbqe0rt20zKyEK

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Running Through the Wet Grass

AO: the-knoll
Q: Sooie
PAX: Ex-Pat, G-string, Malibu, Pebbles, The Merchant, Sooie, Lunch Lady, Josh Stevenson (Sparrow)
FNGs: 1 Josh Stevenson (Sparrow)
COUNT: 8
CONDITIONS: Perfect temperature. A bit damp.

WARMUP:
Motivators from 5
Imperial Walkers
“Keep em Up!”:
Shoulder taps
Side shoulder taps
Front shoulder taps
Scissor chops
Horizontal scissors
BAC
BBAC
Don Quixotes
OYO stretch/shakeout

Might as well knock out today’s 2 minute plank

THE THANG:
5 cones between the road and the tree line across the knoll. Began at the road. Exercise and MOT to each cone was different.
Sprint to cone 1: 20 burpees
Crab crawl to cone 2: 20 Lt. Dans
Crawl crab to cone 3: 10 breakdancer merkins
Mosey to cone 4: 30 Spicolli’s
Bear crawl to cone 5: 10 plank rotations
Mosey to tree line: 2 minute active recovery.

COMPETE FOR CONES:
first PAX to pick up the cone got a point. Sprint to cone 1 then tree line, cone 2 then tree line, cone 3 then tree line…you get the idea.

Mosey to the playground. Split into 2 groups. Group 1 dead hangs. Group 2 lunges to the road and mosey’s back. Swap.

Close out with some recovery breath work. Pebbles contributed to the air quality during this phase. :dash:

MOLESKINE:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

These verses have meant a lot to me and have grown more as I have spent more time in F3. Thank you men for the encouragement, support, and camaraderie!

ANNOUNCEMENTS:
Plankril continues
G-string will be conductor at pain-train tomorrow. Be sure to punch your ticket!
The knolliversary is coming up 5/2. More on that later

COT:
The Merchant was the 6 and shared what F3 meant to him.
Prayers requested and lifted.

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OTB Run

AO: the-castle
Q: Chunks
PAX: Splitter
FNGs: None
COUNT: 2
CONDITIONS: Dry. The rain held off.

WARMUP:

THE THANG: 3.4 mile run along the greenway. Discussed hiking trips, marathons and ultras.

Coffee followed at Just Love Coffee.

Coffee shop doesn’t open till 6:30, so discussing either extending the distance or starting at 6:00. More info to follow.

MOLESKINE:
While at coffee, we discussed how so many men are suffering in silence and choose to take their own life. As someone who struggled with depression in my past, this is all to real. Never miss an opportunity to reach out to someone, just to say your thinking about them. That can be life giving for anyone struggling. See y’all Saturday morning.

ANNOUNCEMENTS:

COT: