Author: F3 Nashville Backblasts

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Habemas Papam!

AO: titan
Q: SalPal
PAX: Pep, Spinal Tap, Sherlock, Black Lung, DintyMoore, Right Said, Tim the Toolman, Freakonomics, Papa Bear, Squash (someone get this guy on slack!)
FNGs: None
COUNT: 11
CONDITIONS: A little moist.

WARMUP: Two laps around the parking lot.

THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.

MOLESKINE: I need to work on giving clearer directions.

ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.

COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.

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G.A.M.E.S.

AO: the-knoll
Q: morning stār
PAX: The Banker, Timber, Étouffée, Pebbles, Sooie, El Capitan, Derby, morning stār, AAA, Ex-Pat, Bubble Bee (2.0), Rubix (2.0)
FNGs: None
COUNT: 12
CONDITIONS: lovely

WARMUP: mosie on the street with pauses for merkins, jump squats and imperial walkers … mosie to the flood memorial bench

THE THANG: 5 seconds of work; 25 seconds of active recovery
power erkins, jump squats … then switch to dips and jump squats

Practiced G.A.M.E.S. during active recovery.

– Gratitude of what is or what’s happened recently
– Anticipation of something to come
– Memories from the past that bring joy
– Experiences you can create that will put a smile on someone’s face
– Song to sing

COT: read a quote that’s been hitting me deeply lately …

““You cannot live well without a friend, and if Jesus be not your friend above all else, you will be very sad and desolate. Thus, you are acting foolishly if you trust or rejoice in any other. Choose the opposition of the whole world rather than offend Jesus. Of all those who are dear to you, let Him be your special love. Let all things be loved for the sake of Jesus, but Jesus for His own sake.” (Thomas a Kempis)”
YHC encouraged the PAX to reflect on who their friend, special love was and to reorient if needed.

Stay thirsty my friends,
-m*

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Big Freedia, Small % of Completed Passes

AO: middle-tooth
Q: Pole Dancer
PAX: Cocktail, TheShield, sooner, Oatmeal, Matador, Toothless, Young and Restless, Focker, bluemule, Esposa, Betty Ford, DrRupp, Steve Austin, Joe Dickey
FNGs: None
COUNT: 15
CONDITIONS: Dewy and Cool

WARMUP: Quick mosey to the fields, active warmup, stretching OYO while delivering instructions for the thang

THE THANG: DORA and Ultimate Frisbee! Set to the rhythmic stylings of New Orleans bounce tunes (obviously a fan favorite of the PAX)

Paired off for a DORA buy-in proceeding some all-offense ultimate!

50x Supermans
100x Burpees
150x Squats
200x Mountain Climbers

Once completed, we split into teams for a half field offense-focused frisbee scrimmage. Each possession ends in either a point for the offense (scoring a goal) or a point for the defense (a turnover). At the end of the possession, go back to the start and switch who’s on offense. Loser of the point performed 5 merkins.

After some lackluster attempts at offense, we instituted a game-wide 10 burpee penalty for each subsequent possession that did not end in a goal. The result was 4 straight possessions that did not end in a goal.

Moral of the story: Middle Tooth plays STIFLING defense (and our completion % more than 10 yards downfield was worse than Jayson Tatum’s 3 point % last night).

MOLESKINE: Welcome to three PAX downrange, come back around next time you’re in town!

Also great to see a return of TheShield!

ANNOUNCEMENTS: Brewsday today, first beers on moneyshot! Yours truly will be in attendance, see y’all there!

COT: Prayers for the dearly departed

PLAYLIST: https://open.spotify.com/playlist/6UTW304bCrgZQ8Tu1aoRpX?si=a7936594a5e148ee

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Songbirds of a Generation

AO: iiipillars
Q: Grape
PAX: Go Fish, Sherlock, gov’t mule, t-cell, Shania, Black Lung, Pep, YumYum, Swiffer, Haggis
FNGs: None
COUNT: 11
CONDITIONS: good

WARMUP: normal

THE THANG: Tabata workout (1 minute on, 15 second rest), 2 rounds with a lap in between each group

SCOTT (staggered merkins, Caroline dry docks, OH press, twist merkins, tricep dips)
STAPP (squats, Turkish getups, Apollo ohnos, prisoner squats, pulse lunge)
CHAD (crunchy frogs, hollow body hold, APD’s, dead bugs)

:grapes:

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Passing of the Flag

AO: pain-train
Q: Wolfpack , Siri
PAX: Pebbles, Timber, Half Lyfe, voucher, El Capitan, Cheeks, Derby
FNGs: None
COUNT: 9
CONDITIONS: Perfection.

WARMUP: Mosey to stage

THE THANG:
Wolfpack’s Thang
Loose Caboose Pain Train Style
Each PAX took a coupon or two from the stack and lined up on the track. We completed a lap around the track and stopped ten times to do ten burpees. The last PAX moves to the front at each stop to add variation in the farmer’s carry. 100 Burpees total and lots of weight moved 1/5 of a mile.

Mosey back to startex with a brief detour for some uphill walking lunges.

Siri’s Thang
PAX picked a coupon and lined up at the stage for two rounds of the following circuit:
– Deadlifts
– Curtsie Squats
– Merkins
– Rows
– Curls
– Skullcrushers
– Mountain Climbers with Leg Lifts

Then we all lined up for a whole lot of sprints across the field. Classic Siri.

MOLESKINE: Greatest AO in the land!

ANNOUNCEMENTS: Make sure to updated your ICE in Slack.

COT: What an absolute honor it has been to lead this AO over the past year. Definitely leaving before I’m ready, but there is no better PAX to pass the flag over to than Siri. Thank you Siri for EHing me and for the incredible amount of support and motivation you have given me the past couple of years. Just went through my pictures and we first started the Off The Books workout at Red Caboose Park on October 11th, 2023. So to see it come to full fruition in May 10, 2024 and then to pass the leadership to Siri on May 2nd, 2025 is truly incredible. Excited to see how this group continues to grow and lead in the coming year. Thank you again to all the PAX who show up every Friday morning to fuel the Pain Train. SYITG!!

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Blueliner’s triumphant return

AO: handsomizer
Q: Salami
PAX: Blueliner, Freakonomics, bluemule, Black Lung, Spinal Tap, Natural Ice, Red Skull, Old Maid
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer

Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC

THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front

Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period

1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs

2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys

3rd period
Lines: overhead stick squats x18
Bench: planks

Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks

Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15

Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators

Mosey back to flag

MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.

ANNOUNCEMENTS:

COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad

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Roll the Dice

AO: bomber
Q: Subway
PAX: Sherlock, Firefox, Wet Wipes, DintyMoore, CubCadet, Tim the Toolman, Right Said, Hedwig, Vector, Papa Bear
FNGs: None
COUNT: 12
CONDITIONS: beautiful 63 degrees

WARMUP:
Mosey with coupons for 1/2 the PAX; various stretching, LBACs, Squats

THE THANG:

Buy in of 10 SSHs; next rnd. 10 squats; next rnd. 10 burpees; rinse repeat

Role dice after buy in – number corresponds to Station – at which you do 25 reps of each movement:

Station 1
Merkins
Ranger Merkins
HR Merkins
HL Merkins

Station 2
Curls
CPRs
Rows
Lawnmower pulls

Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises

Station 4
Overhead Press
Taint scrapper
Thruster
Truck drivers

Station 5
American Hammers
Mtn Climbers
Flutter Kicks
BBSUs

Station 6
Chest press
Grave diggers
Side bends
Blockees

Mosey back with coupons

3 minutes of Mary

MOLESKINE:

ANNOUNCEMENTS: brewsday Tuesday

COT: Thank you all for letting me lead! Looking forward to being back soon.

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Enter a workout title…

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Sparrow, Malibu, AAA, Half Lyfe, Timber, Ex-Pat, Derby, Samwise (2.0), Rubix (2.0), Icebox (2.0), Iowa (2.0), All-Star (2.0)
FNGs: 1 All-Star (2.0)
COUNT: 14
CONDITIONS: Perfecto Mundo.

WARMUP: BAC, BACBAC, LSMerkin, LSSquat

THE THANG:
Partner up
One partner works while the other performs a 10 yard out and back movement for 4 sets.
Round 1: Merkins and Walking Lunges
2 minute Ab Workout
Round 2: Squats and Bear Crawls
4 minute Toilet Tag

And again!

Round 3: Pullups and Walking Lunges
2 minute Ab Workout
Round 4: Stepups and Bearcrawls
4 minute Toilet Tag

MOLESKINE: Fun to have your 2.0 out HalfLyfe!

ANNOUNCEMENTS: PainTrain shovel flag hand off and 1 year anniversary tomorrow… Check the pain-train channel and get your HC in!

COT: I needed the well to drink from today. Thank you guys for filling it with meaning and purpose. Sometimes you come to drink, sometimes you come to pour.

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Field Day

AO: greenmachine
Q: Firefox
PAX: Betty Ford, Shania, moneyshot, Sherlock, Pep, t-cell, Young and Restless, Esposa, Matador, LB, Steam, High Heels
FNGs: None
COUNT: 13
CONDITIONS: Perfectly fine

WARMUP: PAX split up into 2 groups and did a rice bag run twice around the track. We welcomed :downrange: posters from Knoxville Steam and High Heels during the run. t-cell was missing his LBAC.

THE THANG: With the school year coming to a close, in the grand tradition of I Have No Idea Why, we held our very own haphazard Field Day celebration. If you haven’t witnessed or been a part of one of these, everyone gathers and participates in random events. Sometimes there are winners, if you’re into that sort of thing.

Part 1: Partner Races – PAX partnered up, starting at the end zone and raced down to mid-field and back.
– Race 1 – Wheelbarrow (with partners swapping places at mid-field)
– Race 2 – Leap Frog
There were winners! Hurray!

Part 2: Rice Bag Relays – PAX split into 4 groups. 1 member of each team traveled 30 yards and back with the rice bag, handing off to the next member of the team. All others held a plank.
– Race 1 – Run
– Race 2 – Run
– Race 3 – Run
– Race 4 – Broad Jumps (which maybe were more like Bunny Hops)
There was a bit that I did not explain well at all in which a winning team’s cone was pushed back 5 yards as a “reward”… but yeah, we kinda abandoned that part. Also, Pep and t-cell turned this into a contact sport.

Also, some teams won! Some more than others.

Part 3: Rice Bag Relay – Even Ricier
The 4 teams consolidated to two teams and did a zipper relay with the ricebag. PAX got on their six, alternating position so that the person next to you was facing toward you (like teeth in a zipper). 1st team member did a WW1 with the rice bag overhead and passed to the next team member, then ran down to the end of the line. Teams passed the rice bag this way to the 30yd line and back.

Part 4: Wind Screws Everything Up
We attempted to play “Flip the Cone” but, in addition to having one less player, the wind was flipping over any upside-down cone. So, the first round was ended prematurely. We modified to scatter short cones in the middle of a 30x15yd play area. Teams lined up at opposite ends and had to travel to pick up a (single) cone and bring it (a single cone) back to their starting line. We did 2 or 3 rounds of this with bear crawls and another round with murder bunnies.

Part 5: Pick up all the crap I brought

Part 6: Back at Startex, 20 V-ups and 30s of a hollow body hold

MOLESKINE:
– Some poor explaining on my part and some unfortunately windy conditions. But we were flexible and everyone was a good sport. Except that t-cell guy.
– Loved getting to use the big field and track. Hopefully I’ll be invited back to Q again!
– I did not have blue ribbons. Instead we had donut holes. Thanks to Betty Ford for bringing the coffee.

ANNOUNCEMENTS: N/A

COT:
– Matador family health scare
– YHC dealing with workforce reductions on team

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ULTIMATE

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Subway, Right Said, sooner, Toothless, Oatmeal, Siri, Chunks, porcelain
FNGs: None
COUNT: 10
CONDITIONS: Warm and Dry

WARMUP: Mosey around the field, active warmups, static stretching

THE THANG: ULTIMATE!

5 on 5 game featuring many downfield hucks, Oatmeal serving up assists left and right, Toothless’s heart rate reaching 225, and a beautiful snag by SalPal over the top of my dome to tie up the score in the last minute. Great time out there today shaking the rust off!

ANNOUNCEMENTS: Brewsday on Tuesday

COT: Prayers for all the fathers out there, both with us and the dearly departed