Author: F3 Nashville Backblasts

Posted on

House of Cards

AO: greenmachine
Q: Goose
PAX: Pep, Focker, Esposa, Michelin Man, Topanga, Matador, Betty Ford, Super Soaker
FNGs: None
COUNT: 9
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary

ANNOUNCEMENTS:

50 Mile CSAUP last weekend in August, Focker has details

Posted on

Running

AO: the-knoll
Q: Pebbles
PAX: AAA, Timber, The Banker, morning stār, Stubs, Legos, Étouffée, Gold Digger, El Capitan, Sooie, Half Lyfe, Sparrow, Bumble Bee, The Judge, Smoltz, Gabby Cat, Foxy,
FNGs: None
COUNT: 19
CONDITIONS: Not as muggy as it could have been

WARMUP: Bacs, BacBacs, Don Quixotes, Inch Worms

THE THANG:
11s on the road hill – Carolina Dry Docks & Iron Mike
7s on the grass hill – Dips, Merkins
Split into 2 teams for 40 yard relay races!
Bear Crawl
Crab Walk
Politician
Broad Jump
Sprint
Duck walk

MOLESKINE:
Life is short

ANNOUNCEMENTS:
Check Slack

COT: Prayed for all intentions

Posted on

Struggle

AO: thestronghold
Q: tampalibra
PAX: Skeet, Barney, Wham-O, bigbang, Minnie Pearl, bluemule, House Arrest, Squatter (F3 Muletown), Red Skull, Decaf, Shocker (Mark Holmes), Hipster, Young and Restless, Dan and Dave, Chunks, hambone, Ponzi, Purple Tiger, Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
FNGs: 17 Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
COUNT: 36
CONDITIONS: Ripe

WARMUP: SSH x 30, Squats x 10, Merkins x 15

THE THANG:
Grab a block!

In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press

Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry

Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.

All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004

MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.

ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop

Posted on

III Pillars – 07.15.25 – “Crystal Clear”

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Choo Choo, Haggis, Swiffer, Go Fish, Pep
FNGs: None
COUNT: 8
8 PAX were gathered here today to celebrate YHC’s 15th anniversary F3-style. Conditions were just as steamy as they were that hot July night in 2010, but the company left a little to be desired in comparison.

THE THANG:

After a brief disclaimer and a couple of laps around the track while I fumbled with the Bluetooth speaker, we circled up for:

SSH x 15

Shoulder Mobility
– Prone Alternating External Rotations
– Prone Presses

Hip Mobility
– 90-90 Alternating Internal Rotations
– 90-90 Pigeon
– 90-90 Heel/Knee Raises
– WMH x 10

Quick trip to the wall to hit a seated scapula stretch and then it was time for the show.

The traditional 15th anniversary gift is crystal, so I wanted to share that with all today.

PAX perform one set of 15 of each exercise below, followed by one lap around the track. After each lap, PAX drop one rep for the set (14, 13…1) and continue to do so until finished or time.

– Clerkin
– Reverse Crunch
– Y-Raise
– Squat
– Toe Touched
– Ab Thruster
– Lateral Lunge

Just as expectations are often unmet in marriage, so went our routine as most only got down in the 9-10 range.

Mosey back to startex for COT/BOM

MOLESKINE:

Today’s playlist was brought to you by my wife. Some fun facts about it: not only did I play it blind (my only direction for her was that it needs to be 45 minutes), but it was also her first playlist. I believe most would agree she nailed it. Consider yourselves lucky, gentlemen. I know I do.

ANNOUNCEMENTS:

CSAUP 50-Miler 8/29. Hit up Chunks with any questions.

COT:

We took this time for everybody to share some piece of wisdom applicable either specific to marriage or to life in general, and wise words were shared indeed. Thank you for that.

Prayers for navigating health issues, familial strife, and relationships.

Always a pleasure to lead and be led at iiiP!

PA out.

Posted on

Tortoise & Hare – Run #1

AO: thestronghold
Q: Red Skull
PAX: bluemule, Decaf, Young and Restless, Barney, Michelin Man, Wham-O, Chunks, Road Trip + 14 FNGS
FNGs: None
COUNT: 23
CONDITIONS: Sun light and very humid!

WARMUP: Standard Warm-Up – SSH, Squats, IWs, WMHs, stretches

THE THANG: Break into 3 groups – Fast, Medium and Slow…and then RUN!!!! Our fastest time was 23:25 and our “all in” time was 50:07. We had a great effort by several men who worked really hard and a couple men who decided to test the clock and leave some room for improvement.

MOLESKINE: A great first run. Now the mystery of the run is gone and everyone knows they can do it. Next week we will see improvement.

ANNOUNCEMENTS: None

COT: This is a big class full of energy and personality. The 4:13 Strong men are anxious for change and crave fellowship with positive men who can offer encouragement.

Posted on

CREED

AO: the-knoll
Q: Pebbles
PAX: Half Lyfe, Stubs, Gold Digger, morning stār, Malibu, Shakira, Sooie, Tebow, Derby, The Banker, Timber, AAA, Eric Phillips Snapshot (Suncoast), BumbleBee
FNGs: None
COUNT: 15
CONDITIONS: Warm and Muggy (summer)

WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats

THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min

Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips

Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups

MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.

ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack

COT: Prayed for the intentions of everyone present

Posted on

[the_eddy] Off the well trodden path

AO: the_eddy
Q: Wolfpack
PAX: Pitmaster, Half Lyfe, FLO, Gecko, Choo Choo, JohnFNG
FNGs: 1 JohnFNG
COUNT: 7
CONDITIONS: nice start to the hot day ahead

WARMUP: quote of the day: “Only handle paper once”

THE THANG: Took a route on the trails and up the hills today.

MOLESKINE: Pitmaster caught up with us in perfect timing after running half the route.

JohnFNG hit a deer on the way in :grimacing:

ANNOUNCEMENTS:

Half Lyfe on Q at pain-train this Friday!

COT: Found a stack of index cards my granddad kept of quotes he liked. “Only handle paper once” was on the top card. Encouragement not to let task linger this week and tackle them head on as soon as they come up.

Posted on

Joy

AO: cruelhall
Q: Focker
PAX: Esposa, Matador, Michael Freiburg, Fortran, Pepsi, Pedialyte, Donkey Hammer
FNGs: None
COUNT: 8
CONDITIONS: Most Wonderful Time of the Year

WARMUP: dynamic stretches

THE THANG: grab a block
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins, run bus loop

10 thrusters, 15 ww1, 20 thrusters, 25 ww1, 30 thrusters, run bus loop

10 ww1, 15 swings, 20 ww1, 25 swings, 30 ww1, run bus loop

10 swings, 15 blockees, 20 swings, 25 blockees, 30 swings, run bus loop

10 blockees, 15 thrusters, 20 swings, 25 ww1, 30 merkins, return blocks

MOLESKINE: even Esposa couldn’t sustain mumblechatter during this workout. This one hurt.

ANNOUNCEMENTS: csaup 50 mile relay in August!

COT: continued prayers for Camp Mystic and all those affected by the Texas flood. Practicing gratitude.

Posted on

1st F Emeritus Still Got It

AO: bomber
Q: Hair Band
PAX: Hedwig, DintyMoore, Matt Kaminski, hambone, Firefox, Sherlock, Pep
FNGs: None
COUNT: 8
CONDITIONS: warm with a side of swamp ass

WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min

THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back

Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back

MOLESKINE:
Encouraging HIMs to share with each other

ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th

COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil

Posted on

Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.