Author: F3 Nashville Backblasts

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.

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Filipino Fthursday

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 4
CONDITIONS: Practically tropical

WARMUP: Mosey around the parking lot, each PAX carrying a 25lb bag of rice.
15 x SSHs
15 x LBAC
15 x RLBAC
15 x Air Press + Calf Raises
OYO WMHs and GMs

THE THANG: Continuing on from Filipino Friday at Bomber, we listened to a playlist of Filipino/Filipino-American/Half-Filipino artists and made good use of our rice bag coupons.

Thang 1: Partner exercises.
Partners faced each other on opposite sides of a picnic bench (short dimension) and did step-ups at the same time, passing a rice bag at the top of their step-up. Approx 3 min to The Little Ones “Argonauts”

Partners were on their six, toe-to-toe and did sit-ups, passing the rice bag at the top of the sit-up. Approx 3:50 min to Bruno Mars’s “Locked Out of Heaven”.

Partners faced each other standing and did squats, passing the rice bag when standing. Approx 3:30 min to Enrique Iglesias’s “Bailamos”.

Thang 2: Filipino Trivia. PAX did reps of an exercise based on various Filipino-related stats.
– 120x (each) Mountain Climbers for the over 120 languages spoken in the Philippines
– 333x (collective) Plank Jacks for the number of years of Spanish colonial rule
– 48x (each) V-ups for the number of years of American colonial rule
– 330x (collective) Freddie Mercurys for the number of pounds of rice consumed by the average Filipino in a year (Americans eat ~27 lbs per year)
– 78x (each) LBCs for the percentage of Roman Catholics in the Philippines
– 16x (each) Decline Merkins for the number of Filipino presidents (there were actually 17, 1 before their official independence)
– 58x (each) Merkins for the number of pesos to a US dollar (plus 10 penalty burpees)
– 16x (each) Burpees for the number of million metric tons of rice consumed in the Philippines per year (plus 10 penalty burpees)
– 50x Fire Hydrants (each, per leg) because I ran out of prepared stats
– 1 minute Hollow Body Hold because.

MOLESKINE: Rice bags really hold up as coupons.

ANNOUNCEMENTS: Check Slack/Calendar

COT:
– A round of gratitude
– Health and safety for Toothless’s mother-in-law, CubCadet’s father-in-law, Pole Dancer’s friend’s M
– Congrats to Toothless on new beginnings!

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7 PAX for 7 Degrees

AO: titan
Q: Right Said
PAX: Cropduster, Pep, Spinal Tap, bluemule, Tim the Toolman, Aquaman
FNGs: None
COUNT: 7
CONDITIONS: 7 degrees with a little wind making it feel colder

WARMUP: mosey around the promenade
good mornings and Willy Mays Hayes

5 Minute Musical Dance Experience:
Song: When a Fire Starts to Burn by Disclosure
SSHs for the duration but every time you hear the word “fire,” 1 burpee

THE THANG: DORA
100 merkins
200 squats
300 LBCs
partner bear crawls to the parthenon door

MOLESKINE: “Be a thermostat, not a thermometer”

ANNOUNCEMENTS:

COT: short and sweet. Gratitude for every worker who has to be outside today.

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Ten Trees

AO: the-knoll
Q: Wolfpack
PAX: Siri, Wolfpack, Stubs, Half Lyfe, Pebbles
FNGs: None
COUNT: 5
CONDITIONS: Cold for the first 10 minutes

WARMUP: SSHs til Siri gets out of his car. What was he doing in there?

Mosey to get coupons and carry to river table.

THE THANG:
Ten Trees:

Split into two groups. One person runs and touches a tree while the other completes a workout. You cannot touch the same tree twice throughout the workout.

River table: Coupon Squats

Walk to playground with coupon over head

Playground: Bent over Rows

Walk to back stop with coupon over head

Backstop: Floor to Ceilings

Walk to street with coupon over head and return them to Pebbles house. Mosey back to startex.

Thang 2 – PlankUps Ring of Fire
Pax lines up at pull up bars. Everyone holds a high plank. First Pax does a pull up goes back to high plank, second pax follows, all the way down the line. When complete, Pax rotates so first is last and everyone moves up. Now hold low plank and go for two. Rotate. High plank for 3 pull ups each. Rotate. Low plank for 4 pull ups. Rotate. High plank for five.

MOLESKINE: There are not ten trees close to the backstop

ANNOUNCEMENTS: leanpax, push up challenge, Franklin’s Biscuit Run, Spartan code in general channel

COT: struggled to get out of bed this morning. Only reason I made it is because I was leading and I knew others depending on that. Made me think… I led therefore I showed up, but how often in my life am I showing up to lead? How often am I being intentional about not just being in a place, but taking on leadership… Am I being proactive about finding opportunities to lead? Encouragement to Pax to seek out places in their life where they can show up.

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Tortoise & Hare, run #2

AO: thestronghold
Q: Red Skull
PAX: hambone, Chunks, Judy, Barney, Decaf, Take 3, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 18
CONDITIONS: 16 degrees and dark!

WARMUP: Regular pre-run warm-up: SSH, IWs, Squats, Stretches and WHM.

THE THANG: RUN!! We had only one PR this morning. Toots broke 30 mins for the first time and finished with an impressive 27:30!

MOLESKINE: Spirits remain high with this class. Thanks to Chunks hambone and Judy for joining us this morning.

COT: Prayers for healing, courage, strength and guidance.

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Feels like 2

AO: detention
Q: Focker
PAX: Deep State, DintyMoore, Movin On Up, Esposa
FNGs: None
COUNT: 5
CONDITIONS: 9, but really :the_horns:

WARMUP: run a little, too cold to stretch

THE THANG:
Pavilion to start
5 diamond merks, 7 wide grip, 9 regular
Lunge to half court
10 prisoner squats
Run to playground
5 pull ups
Did this x5

Core break

Changed location to get out of wind
Did same routine x5

Core break
Short mosey and Bernie up bus hill
Held low plan for 90 seconds to close

MOLESKINE: just so dang cold, but still great mumblechatter. Favorite cable movies

ANNOUNCEMENTS: push up challenge, leanpax

COT: Movin On Up and his father’s recovery. Safety today during inauguration and CFP. Prayers for our leadership

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Top 5’s

AO: cruelhall
Q: Focker
PAX: Mistah Mistah, Pedialyte, Young and Restless, Donkey Hammer, EZ-Go, Esposa, Pound Puppy
FNGs: None
COUNT: 8
CONDITIONS: pleasant and chilly

WARMUP: some mobility work

THE THANG: run to ag center hill loop
20 Alabama prom dates at bottom
Bear crawl up hill
20 ww1 at top
Run down
20 lunges
Bear crawl up hill
20 ww1
Run down
20 prisoner squats
Bear crawl up hill
20 ww1
Run down
20 burpees

Run back to school
70 merkins until all in

MOLESKINE: just some really great Mumblechatter exploring our Top 5 albums and later diverging into Top 5 movies.

ANNOUNCEMENTS: leanpax, Smokehouse mile time trial on Tuesday!

COT: prayers for those in California and NC amid natural disasters, prayers for EZ-Go traveling and family peace

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Hair Band Takes on The Buffalo

AO: thebuffalo
Q: Hair Band
PAX: Chunks, Ultratecht, greyalbum, Third Coast
FNGs: None
COUNT: 5
CONDITIONS: a bit nipply

WARMUP:
Warm up
50 SSHs
Good mornings
Willie mays hays
High knees
Butt kickers

Everyone grab a coupon
New best friend, if you break your new best friend it’s 50 burpees & $3

THE THANG:
Lunge walk in circle around parking lot w block in a cradle out front of you
10 cinderblock burpees
10 jump over block burpees (each side is half)
Jog a lap
50 4ct bent over rows
50 4ct tricep extensions or 40 merkins
Sprints (2×50%, 2×75%, 2×90%)
Those that just did merkins do tricep extensions
Those that just did tricep extensions do shoulder press 50ct
30 ct WW1s with block overhead
Jog a couple cool down laps

MOLESKINE:
Good discussion around: What does it look like when we invest in our 3rdF and how does growing our 3rdF benefit us?
What can we do now to encourage 3rdF?

ANNOUNCEMENTS:
– 2nd quarterly AOQ Grow School coming soon, stay tuned for dates
– 4:13 strong does authentic manhood 4 times a new class, first one was at 0730 yesterday. Stay tuned in thestronghold channel for the next one, please consider showing up!

COT:
– every man shared something: prayers for health of loved ones, for marriage health, for a new job, for forgiveness and grace, and celebration of the return of third coast after about a year off!

Thank y’all for letting me Q yesterday, I had a great time.

Rock on,

Hair Band

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Oh Hill No!

AO: the-castle
Q: Strutter
PAX: Chunks, Pep, hambone, SalPal, Son of Red Skull, Salami, Tea Party, The Merchant, Strutter
FNGs: None
COUNT: 8
CONDITIONS: Not raining! As promised.

WARMUP: The warmup consisted of the following exercises, all in cadence:
20) SSH’s
20) Imperial Storm Troopers
40) Arm Circle Complex
A short Mosey to the base of the hill.

THE THANG: Run to the top of the hill and return for an exercise. We performed these in sets of 3.
The first 3 trips were paired with 10) merkins IC.
The next 3 trips up the hill featured 10) American Hammers IC.
The 3rd set of hill climbs were followed by a merkin complex consisting of 10) merkins OYO (that fulfilled the 70/day requirement of a few of the Pax), 10) Wide Grip merkins IC, and 10) Diamond merkins IC.
To

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Cinderblocks to Exhaustion (pt 2)

AO: pain-train
Q: Siri
PAX: Half Lyfe, Stubs, Pitmaster
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:
Get us warm with SSH, shoulder work, and a lap around the park with mobility.

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

(Score is Highest Number of Squats from Set 1 + Highest Number of Squats from Set 2)

MOLESKINE:

Great work everyone!

ANNOUNCEMENTS:

COT: