Author: F3 Nashville Backblasts

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Howdy Partner! Catch me if you Can + Dora

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Esposa, Tinkertoy, Donkey Hammer, Young and Restless, Pedialyte, Deep State, Mistah Mistah
FNGs: None
COUNT: 9
CONDITIONS: 2 Parts Cool, 1 part Moist with a touch of Fog.

WARMUP: I.C. x15
15x Imp. Walkers
15x Toy Soldiers
15x SSH
15x PickUp
15x Grass Git’rs
Stay down 4 stretch

THE THANG:

Thang 1. – Mosey to Street / Partner Up 👥 Catch me if you can / Burpee Edition
2 Burpees at each Tag! 🏃🏻‍♂️
End of St and Back

Thang 2. – Partner 👥 4 DORA.
100 🖐️ Release Merkins / High Knees Lap
150 Big Boy Sit Ups / Bear Crawl Lap
200 Jump Squats / Crab Walk Lap

COT:
What is one thing you want to change about your life? Career? Family? Marriage? Personal?

Take steps in th right direction and make the change you want to see!!

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Focus on your core.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Parka-Eh, Sooie, Roadkill, Étouffée, Piglet, Churchill (2.0), Icebox (2.0), Palay (2.0), None
FNGs: 1 None
COUNT: 11
CONDITIONS: 55 degs, overcast, seemed darker than usual.

WARMUP: SSH, BAC, BBAC, OHP, WMH, Runners Stretch.

THE THANG:
Partner up. One does exercise. One runs to backstop and back.
Thang 1:
200 Swing Rows finish what was left from Tues. minus the absolutions. But did take plank jacks from them and added to Thang 2.

Thang 2: Core
500 Mountain Climbers 2=1
400 Sit Ups
300 Flutter Kicks
200 Plank Jacks
100 Plank w/ knees to elbow.

MOLESKINE:

CORE VALUES
DISCIPLINE
Do it even if you don’t feel like it

DETERMINATION
If you’re determined nothing can stop you

ATTITUDE AND EFFORT
Two things you can control

CONSISTENCY
Is what transform average into excellence

REPETITIONS
Choose quality over quantity

PASSION
Is the fuel that drives us

ANNOUNCEMENTS: check slack.

COT: count off, name-o-Rama, prayers offered up for Étouffée for discernment on some up coming decisions, ended with some coffeteria.

Great push today everyone! Thank you for letting me lead you this morning!

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Beggin’ for a Leggin’

AO: greenmachine
Q: SalPal , Wolfpack
PAX: Cal Worthington, Shy Guy, Esposa, Purple Tiger, Cowboy, Pep
FNGs: None
COUNT: 8
CONDITIONS: Mid-50s. Shorts and t-shirts for sure.

WARMUP: I propose we delete this section, if you need a warmup, come early. Sorry Pep, no SSH.

THE THANG: I got everyone’s limbs lubricated with split squats and weighted wall sits. Wolfpack aroused our heart rates with sprints, lunge walks and bear crawls. We climaxed with ring of fire squats and burpees.

MOLESKINE: Innuendo, Split Speakers, Indigenous People, Typical Pep Bit ft. Cowboy “Is this ?” Also coffee this morning ripped. 11/10.

ANNOUNCEMENTS: Hair Band deigned to drive in and announce 3rd volunteer and donation opportunities, see slack. 2nd F Christmas party, see channel. F3 After Hours. Grow School. See slack, see slack, see slack.

COT: For those suffering, intentions unspoken.

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Disciplined Running +

AO: the-discipline
Q: hambone
PAX: Butterfingers, Mr. Pancake
FNGs: None
COUNT: 3
CONDITIONS: BALMY

WARMUP: .25 mosey

THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.

MOLESKINE: “ohhh that was kinda hard”

ANNOUNCEMENTS: n/a

COT: prayers for a solid week, thankfulness to God for the day we get.

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No Sooie No Table

AO: pain-train
Q: Wolfpack
PAX: Siri, Derby, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Perfecto

WARMUP: SSH’s and other moves

THE THANG:
Partner up. One partner works while other rests. One lap around the park in between exercises. All exercises done with sandbags.
– Rows 10,8,6,4,2 reps
– Pull ups 10,8,6,4,2, reps
– Presses 10,8,6,4,2 reps
– Deadlifts 10,8,6,4,2 reps
– REPEAT

Abs

MOLESKINE: the chatter was mumbled

ANNOUNCEMENTS: F3 Ugly Sweater Party on December 12th! Check 2ndf to HC!

COT: Our kitchen is finally available for use. After 2 months of no kitchen I am extremely grateful to have a roof over my head and access to the luxuries (like running water, refrigerator, dishwasher, stove, microwave, cabinets, shelves… the list goes on and on). Not everyone is as fortunate. So I go into the rest of the week with a lot of gratitude and a lot of awareness for others. Reminder to think of those who do not have the luxuries you may have and find small or big ways to help out as you are able.

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Monster Ballads

AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect

PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK

WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.

THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon

5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins

Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs

5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats

Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.

We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.

MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.

ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!

COT:

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NATIONAL PRINCESS DAY!!!

AO: middle-tooth
Q: bluemule
PAX: sooner, Cal Worthington, DrRupp, Toothless, Betty Ford
FNGs: None
COUNT: 6
CONDITIONS: Unreasonably warm and fancy!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Race to 1000

AO: the-knoll
Q: Half Lyfe
PAX: Gold Digger, Papa Bear, AAA, Pebbles, Malibu, El Capitan, Derby, Roadkill, Étouffée, Link (F3 Houston)
FNGs: None
COUNT: 11
CONDITIONS: perfect fall morning 50 degs.

WARMUP: SSH, WMH, Good Mornings then right to it.

THE THANG: Partner Up: One does exercise, one MOT to tree and back. 400 Squats, 400 Heal Taps, 300 Sit Ups, 300 Step Ups, 200 Dips, 200 Merkins, 100 Swing Rows, 100 Absolutions.

MOT
400’s Mosey
300’s Karaokee
200’s Politicans
100’s Sprint

Ran out of time around Merkins/Swing Rows. As a groups did about 3mins of absolutions. Don’t know what I was thinking for trying to complete 100 of those.

MOLESKINE: 1000 is used 120-130 times in the Bible.

The number 1000 carries special symbolic significance in the Bible, often representing completeness, fullness, or vastness beyond human comprehension.

The symbolic use of 1000 in the Bible invites us to expand our thinking and perception of God’s work in the world. It challenges us to look beyond our immediate circumstances and consider God’s eternal perspective and vast plans for creation.

1. Deuteronomy 7:9 – “Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.” Here, 1000 symbolizes God’s enduring faithfulness.
2. Exodus 20:6 – “But showing love to a thousand generations of those who love me and keep my commandments.” Here, 1000 is used to express the vastness of God’s love for His faithful followers.
3. 1 Chronicles 16:15 – “He remembers his covenant forever, the promise he made, for a thousand generations.” This verse emphasizes the eternal nature of God’s covenant.

ANNOUNCEMENTS: check slack

COT: count off, name-o-rama, Prayers for El Captain for end of year work rush, Derby’s grandmother who passed away and all those not having a place or people to celebrate the holidays with, Malibu’s job search, Sickness going around with kiddos. Coffeeteria.

Thank you Link from Houston for joining us this morning. It was a pleasure leading you all.

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17 NOV 2025

AO: westeros
Q: bluemule , Papa Bear, DintyMoore, Spinal Tap, Young and Restless, Tim the Toolman, Pep, Sherlock
PAX: bluemule, Sherlock, Young and Restless, Tim the Toolman, Spinal Tap, Pep, DintyMoore, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Cold but manageable

WARMUP: YHC had a house alarm go off five minutes before start – false alarm but it required leaving and having everyone else step in to Q!

THE THANG:
The PAX all stepped up for a no-notice Q while I went to check the security alarm!
-Dora: 100 mountain climbers, 200 LBCs, 300 squats, one PAX does exercises and one runs around the loop
-Playground: Rounds of several calisthenics including burpees, pull-ups, merkins, and dips.
-Sprints: Self-explanatory

MOLESKINE:

ANNOUNCEMENTS:
-Night Moves this Thursday, and Thanksgiving run next week

COT: Happy Thanksgiving!!!

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Pirates at pain train

AO: pain-train
Q: G-string , Wolfpack
PAX: Pitmaster, Chili Dip, Half Lyfe, FLO, Cheeks, Derby
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

Warmup: “Waking the Crew”

• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)

ADVENTURE TIME!!

THE THANG:

Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs

By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.

⸻

The Thang: The Voyage

Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge

⸻

Island 1: The Stage

“Hoist the Sails”

Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure

Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one

Carry to next island.

⸻

Island 2: The first Gazebo

“Walk the Plank”

Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank

Winners grab the light treasure
Losers take the heavy one

Carry to next island.

⸻

Island 3: The Other Gazebo

“Jump Ship”

Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team

Winners take light
Losers take heavy

Carry toward final showdown.

⸻

Final Island: “Davy Jones Locker”

Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man

PAX does side straddle hops until all PAX are done

Then stack their treasure chests neatly as a “buried trove.”

First crew finished wins the day.

⸻

Cooldown: “Return to Port”

MOLESKINE:
Verso L’alto – to the heights!

We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.

ANNOUNCEMENTS:
Check the slack channels

COT: