Month: April 2025

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Impossible/Manly/Murder Mile

AO: greenmachine
Q: Focker
PAX: Betty Ford, Toothless, SalPal, Pep, Cowboy, Pole Dancer, Works for a Guy, t-cell, Black Lung, moneyshot, Young and Restless, Esposa, Matador, Shania, Topanga
FNGs: None
COUNT: 16
CONDITIONS: Moist

WARMUP: Drive your car to the workout

THE THANG:
400 meter burpee broad jump :burpee:
400 meter lunge :leg:
400 meter bear crawl :teddy_bear:
400 meter “run” :man-running:

MOLESKINE: -the bear crawl makes the burpee broad jump feel like the lunges
-Works for a Guy unsurprisingly took the crown
-everyone was under one hour!
-coffee, Purity chocolate milk, and Donut Den treats provided (thanks Toothless!)
-one of my new favorite traditions is this horrible mile
ANNOUNCEMENTS: see ya next year!

COT: I think everyone wrestled with their respective higher power during the bear crawls

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F3 Nashville Visit

Thanks for the heads up, FP! I know the AO is open that day.
@grape, who is copied here, is our fine AOQ for the site and can set this up. @Grape, what say you?

On Tue, Apr 22, 2025 at 5:15 PM Kris Zanardelli <[email protected]> wrote:

Hambone:
I believe that I'm seeing that III Pillars is open for the day's Q on 4/29.  Is that correct?
Any chance that I might get onto the Q calendar?
Thank you,
Fanny Pack
F3 Asgard

On Thursday, April 10, 2025 at 04:20:45 AM PDT, F3 Nashville Backblasts <[email protected]> wrote:

Just kidding–I missed the “2” in the April dates. But yeah, I think you've nailed a solid crew.


On Thu, Apr 10, 2025 at 6:19 AM F3 Nashville Backblasts <[email protected]> wrote:
I think you nailed it. How's the visit going so far?


On Mon, Apr 7, 2025 at 5:57 PM Kris Zanardelli <[email protected]> wrote:

Hambone!

I know you've got Salami in your midst.  It was all a part of our plan hatched in Northern CA to take over!!! He was simply our forward scout!

This is what I'm thinking

Saturday 4/26  – 6:00-7:00

Stoneboots

3021 Lealand Ln, Nashville, TN 37204

Sunday 4/27 – 5:00-6:15

The Grove

999 Wades Crossing, Spring Hill, TN 37174

OR Ruck/walk/run around hotel

Monday 4/28  – 5:30-6:15

Westeros

3531 West End Ave, Nashville, TN 37205

Tuesday 4/29  – 5:30-6:15

III Pillars

5033 Hillsboro Pike, Nashville, TN 37215

Also,

Middle Tooth
1200 Lone Oak Road, Nashville, TN, 37215

Wednesday 4/30  – 5:30-6:15

Titan

Centennial Park, 2500 West End Ave, Nashville, TN 37203

 

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Middle Tooth Mafia

AO: middle-tooth
Q: Goose
PAX: Toothless, Topanga, Oatmeal, Matador, Esposa, DrRupp, sooner, Betty Ford, LB, The Shield
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Cherry Pickers, Goog Mornings, Arm Stretches, Arm Circles

THE THANG:
– 2 laps native american runs
– 150 Merkins, WW1s, with run between every 25 reps.
– Lunges: 3 trips down and back with 10 squats every 10 strides.
– Circle of Mary, fielders choice, 20 reps max

ANNOUNCEMENTS: nightmoves tonight!

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Only the few

AO: westeros
Q: Pep
PAX: CubCadet, Young and Restless
FNGs: None
COUNT: 3
CONDITIONS:
– Wet
– Rainy
– Water

THE THANG:
Dora
100: pull up
200: firehydrant (each side is one)
300: windshield wiper (each side is one)

7’s at the hill
Prisoner squat
Star merican

Pope
Pep project: tasks and deliverables defined

COT:
Prayer:
– pope passed away
– Pep: project tasks and deliverables defined

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Chunks easy AI WO

AO: the-castle
Q: Chunks
PAX: (StepBrother), UTAH, Young and Restless, Strutter, Pep, Chunks, Splitter, hambone
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Stations of the Cross

AO: pain-train
Q: G-string
PAX: DintyMoore, Timber, Pebbles, Sooie, Cheeks, Half Lyfe, morning stār, Wolfpack, Siri, Grizzly, FLO, Pitmaster
FNGs: None
COUNT: 13
CONDITIONS:

WARMUP:

THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death. 
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary. 
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time. 
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering. 
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross. 
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil. 
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross. 
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him. 
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey. 
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross. 
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice. 
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity. 
 Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross. 
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection. 
Drop weight and recovery lap

MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.

ANNOUNCEMENTS:

COT: prayers were offered up

Thank y’all for letting me lead!

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Nice Dice

AO: atlantis
Q: Subway
PAX: Oatmeal, Puzzlah, SalPal, Siri, Pole Dancer, DintyMoore
FNGs: None
COUNT: 7
CONDITIONS: 50 cool and beautiful

WARMUP: Various stretching, mosey to waiting coupons

THE THANG:

10 SSH buy in
Roll dice – number matches the station; 25 reps of each station movement
Station 1
Merkins
Ranger Merkins
HR Merkins
H/L Merkins
Station 2
Curls
CPRs
Rows
Lawnmower Pulls
Station 3
Lunges
Squats
Seesaw lunges
Calf raises
Station 4
Overhead press
Taint scrapper
Thruster
Truck driver
Station 5
Amer Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest Press
Grave digger
Side bends
Blockees

Mary for final 3 mins

MOLESKINE:

ANNOUNCEMENTS: wings/some impossible man mile- check slack

COT: prayers for SalPal interview; Siri’s cousins wifes treatment; Pole Dancers wife’s recovery and Pole Dancers new job

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

WARMUP: SSHx30, Squatsx10, Merkinsx10

THE THANG: Grab a block or ruck / mosey to courts

5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5

4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.

MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block

MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.

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Holy Week 2025

AO: greenmachine
Q: sooner
PAX: t-cell, Grape, Pep, Matador, moneyshot, Black Lung, Esposa, Betty Ford, Cowboy, Focker
FNGs: None
COUNT: 11
CONDITIONS: Glorious and Maundy

WARMUP: dynamic

THE THANG:

“AI can’t make this up”

Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle

Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards

Maundy Thursday – Washing of the feet; stairs

Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards

Holy Saturday – ring of fire

Easter – up downs to “christ the lord is risen today”

MOLESKINE:
Easter

ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.

COT: Matador’s international students event

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Shakedown

AO: titan
Q: Spinal Tap
PAX: Firefox, Tim the Toolman, Old Maid, Pep, Papa Bear, CubCadet, Cocktail
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings

THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.

Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.

Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.

Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#

ANNOUNCEMENTS: None

COT: Pep with his consulting

Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!