Author: F3 Nashville Backblasts

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Bringing Down The Horse

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS: Breezy cool

WARMUP:

Warmarama
Butt Kickers
High Knees
Overhead press
SSH
Arm Circles
World’s Greatest Stretch

THE THANG:

Run to bars

5 pull-up
10 atomic merkin
4 pull – up
15 WW1
3 pull-up
20 crunchy frog
2 pull-up
25 drop squat
1 pull-up

Circuit 40 sec on/20 sec rest move to next station

Box jumps
Sit ups
Backbends
Wide Merkin
Dips
Split squats
Lunge
Aussie row
LBC
Prom dates
Crunchy frog

DORA
40 Burpee / Lunge walk
100 Squat jumps / Bear crawl / Crab walk

Do the reps/Run out and back on the trail
20 Merkin
20 WW1
20 Flutter Kick

1 min wall sit

ANNOUNCEMENTS: greyalbum show at Basement on 8th Ave 12/4 7pm
Tickets: www.ticketweb.com/event/neal-carpenter-good-guys-album-the-basement-tickets/13629484?pl=basement

COT: Thanksgiving travel, family time

PLAYLIST: The Wallflowers: Bringing Down The Horse

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Accidental Q

AO: westeros
Q: Michelin Man
PAX: CubCadet, Vector, Sherlock, Tim the Toolman, DintyMoore
FNGs: None
COUNT: 6
CONDITIONS: quality

WARMUP: I think Cub Cadet led the warmup at 5am…

THE THANG:

Made this up on the fly as YHC did not expect to Q. My plans to Q were an educated wish.

1. 6 sprints up the hill. Until Vector is mad.
2. Ring of squat-fire. No not a Mexican restaurant’s revenge, this was just what is in the tin, hold an Al gore and take turns squatting. Last one out (Toolman of course) wins.
3. MORA. It’s a DORA but More! 300 lunges, 250 pointers. 200 squats. 100 imperial walkers. Run up the steps and do 20 of: flutters, hillbillies, or sumo squats.
4. Windshield wipers until time.

COT: Your accidental Q was excited to make this up as we went along. Fin.

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Cruel Work

AO: cruelhall
Q: Cowboy
PAX: Donkey Hammer, Young and Restless, Accounts Receivable, Mistah Mistah, EZ-Go, Matador, PoundPuppy
FNGs: None
COUNT: 8
CONDITIONS: Crisp and Cold or was it Hot and steamy. Can’t remember

WARMUP: SSH, GM, WMH, Downward Dog – Calf Stretch
Burpee Buy-in – 11
Mosey to the Pavilion behind school
THE THANG:
4 Corners, 4 Stations, 4 Groups. Each group at a sifferent station. Do the exercise, hold for the six. All travel at the same time
Round 1 Reps = 10 Travel = Crab Walk
Burpee Buy-in – 10
Station 1 = Side Step Squat 2is1
Station 2 =Git Ups
Station 3 = Tuck Jumps
Station 4 = Iron Mikes

Round 2 Reps = 9 Travel = Bear Crawl
Burpee Buy-in – 9
Station 1 = Bowing Merkins
Station 2 = Bowing merkins
Station 3 = Elbow to Knee – Suzanne Somers Style
Station 4 = High Low Plank

Round 3 Reps = 8 Travel = Duck Walk
Burpee Buy-in – 8
Do Round 1 & Round 2 Exercises plus these
Station 1 = Single Leg Squat
Station 2 = Git Ups
Station 3 = Tuck Jumps
Station 4 = Iron Mikes
Burpee Buyin 7
Burpee Buyin 6
Mosey Back to Star Deck via Indigenous Peoples Run + Burpee
Burpee Buyin 5
Burpee Buyin 4

Mary and Time

ANNOUNCEMENTS: – Turkey Trot 11/28, BrewsDay Dec 3

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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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Fire hydrants?!?!?!

AO: bomber
Q: Pep
PAX: Puzzlah, Firefox, DintyMoore, Tim the Toolman, Vector, Cream Cheese, Papa Bear, Hedwig
FNGs: None
COUNT: 9
CONDITIONS:
cold. Cold enough for Cream Cheese to wear a beenie

WARMUP:

burpee penalty:
– non-hc: 15 burpees
– hc: hold plank

THE THANG:

Run to nipple and then to playground

Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants

3’s (same as 7’s) at the hill: burpees + merkins  

ANNOUNCEMENTS:
– Thursday Fun Run – check slack
– Saturday Fun Run – check slack

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Toy Story

AO: thebuffalo
Q: greyalbum
PAX: Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Crispy and cold

WARMUP: On this day in 1995 the movie Toy Story was released. We gather today to honor this great film.

Buzz’s Arrival mosey
Arm circles (like Buzz flying)
High knees (landing like a space ranger)
Buzz Lightyear side straddle hops
Buzz’ To Infinity and Beyond ultimate stretch

THE THANG:

Repeat 3 rounds 40 seconds ON/20 sec rest

1. “Woody’s Rope Climb” Climbing plank (alternate arm reach)
2. “Buzz’s Infinite Push-ups”
Push-up variations (optional hand lifts)
3. “Toy Army Crawl”
4. “Sid’s Dodge” Lateral bounds (quick side-to-side)
5. “Andy’s Stampede” Squat jumps 

40 secs ON/20 sec rest
Group 1 wall sit 
Group 2 merkins
Little Bo Peep Lost Sheep rows/overhead press
Pizza delivery drivers/squats
American hammers/Andy’s Army man sit ups
Inverted head stand merkins on the wall(descending into the alien toy grabber machine – “You have been chosen”)

COT: Thanksgiving travels

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Dadbod run club

AO: the-castle
Q: Strutter , hambone
PAX: hambone, Strutter
FNGs: None
COUNT: 2
CONDITIONS: chilly.

WARMUP:

THE THANG: We ran, I complained.

MOLESKINE:

ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.

COT: yes.

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Link takes us to the Links

AO: the-knoll
Q: Wolfpack
PAX: Stubs, Waffle, Pitmaster, Wolfpack, Link, THe Judge
FNGs: None
COUNT: 6
CONDITIONS: Brrrrrr

WARMUP: Run to stop sign, 5 motivators, run back to playground, 5 motivators, Leg raises, WMH

THE THANG:
GOLF!
PAX split into two teams. One PAX from each team stepped up and hit their ball towards a light 15 yards away. Closest to the light wins, losing team runs to the light and back to retrieve the balls. Both teams do either:
– 10 Merkins
– 20 Squats
– 50 SSH
Link let us know which one each round. We played golf for roughly 25 minutes so lots of Merkins were merked, squats were squatted and hops were straddled from the side.

HOT POTATO
PAX circled up and passed the light around in a circle. Music was playing and if it stopped on you… TWO BURPEES! PAX held a low squat while passing. Did this for roughly 6 minutes

MARY
Yes.

MOLESKINE: We’ve got some solid golfers on our hands. And Stubs definitely had it out for The Judge in Hot Potato :slightly_smiling_face:

ANNOUNCEMENTS: NoNoiseNovember

COT: Link reminded us of the message on Tuesday to make sure you are taking the time to quiet down and find your foundation, action and growth in your day. What are you reading and reflecting on in these ways?

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Gratitude and Gains

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Flash, Meat Sweats
FNGs: None
COUNT: 5
CONDITIONS: the last warm day of fall

WARMUP: plenty of OYO stretching

THE THANG: Week 3 of the Wolf Pack regimen
This week we worked up to 5 rounds of
Cleans
Squats
Presses
Cleans
Squats
at 5 reps per exercise.

We managed just fine with a 2/1 rest/work ration, next week we move to a 1.5/1 rest/work ratio, should be fun!

MOLESKINE: DIY Cold Plunges, Christmas Music (how early is too early?), the importance of a will and how to divvy up the Christmas ornaments

ANNOUNCEMENTS: Christmas Parade is coming up!

COT: Prayers for all those traveling this week and next.