Author: F3 Nashville Backblasts

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Christmas Eve

AO: middle-tooth
Q: DintyMoore
PAX: Oatmeal, DrRupp, Topanga
FNGs: None
COUNT: 4
CONDITIONS: balmy

WARMUP: SSHs, WMHs, LBACs

THE THANG:
Silent Night –
11 exercises, 11 reps, run a lap, delete an exercise
1. Squats
2. Iron Mikes
3. LBCs
4. Elbow to Knee
5. Narrow Merkins
6. Tricep Dips
7. Ninja Jumps
8. Incline Merkins
9. Glute Bridge Dollys
10. Hops – Single Leg
11. Two count mountain climbers

MOLESKINE: Presence is the greatest of presents for those in your life

ANNOUNCEMENTS: #leanpax coming on Jan 6, NYD convergence at #titan next Wednesday at 6am.

COT: Merry Christmas

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Gravity is for the birds

AO: westeros
Q: SalPal
PAX: Hedwig, Young and Restless, Black Lung, Michelin Man, Tim the Toolman, Blueprint, Chunks, hambone, Red Skull
FNGs: None
COUNT: 10
CONDITIONS: A touch frosty.

WARMUP: Not my problem.

THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.

MOLESKINE: I hope you’re happy.

ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January

COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.

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25 Days of Christmas 2024

AO: detention
Q: Movin On Up
PAX: Deep State, Pedialyte, Mistah Mistah, EZ-Go, Pound Puppy
FNGs: None
COUNT: 6
CONDITIONS:
– Pure Christmas Joy with the tunes to match

WARMUP:

– 20 SSH
– Willy Mays Haze
– Right over Left
– Left over Right
– Quick warmup mozy

THE THANG:

Thang
– 1 is 1 for everything and adds as you go
– Under pavilion so change the sprint. Add each one
– SSH for the 6

25 Days of Christmas:

1 Sprint
2 body builders
3 diamond mercans
4 jump squats
5 jlos
6 big boys
7 burpees
8 WWIs
9 star jumps
10 Mike Tyson’s
11 mercans
12 American hammers
13 heel touches
14 lunges
15 dry docks
16 side squats
17 hill Billy’s
18 high knees
19 Alabama prom dates
20 air press
21 lbcs
22 mountain climbers
23 calf raises
24 imperial walkers
25 shoulder taps

– SSH for 6

ANNOUNCEMENTS:
– Lean Pax starting January!

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12 Days of Christmas

AO: handsomizer
Q: Wedding Singer
PAX: Umbrella, Purple Tiger, Wedding Singer, Salami, Freakonomics, bluemule, Natural Ice – CBO, Spinal Tap
FNGs: None
COUNT: 8
CONDITIONS: cool and crisp

WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps

THE THANG:

12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups

The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!

Mosey back to startex

MARY: n/a – called for time

ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630

See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX

COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement

Always an honor to lead.

Stay strong and keep signing-

WS

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Pole Dancer’s Christmas Special

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Oatmeal
FNGs: None
COUNT: 3
CONDITIONS: Balmy and Clear

WARMUP: Mosey around the fields, active warmups, dynamic stretching

THE THANG: After warming up to the unlit Pizza Hut, the PAX decided on naughty or nice rep counts for a two pack of exercises; 25 for nice, 50 for naughty. Mosey around the water tank for a breather in between sets;

Burpees
Super Mans

Squats
Mountain Climbers

Imperial Walkers
Alabama Prom Dates

J-Lo’s
Star Jumps

Followed up with Lunge travel from the Pizza Hut back to StartX

Snuck in a ring of fire to everyone’s favorite insanity-inducing Christmas son, Dominic the Donkey, before a round of Mary to bring us to 6:15

MOLESKINE: Pricing and commerce of the secondary playing cards market, upcoming vacations, D&D escapades

ANNOUNCEMENTS: LeanPAX coming up!

COT: Prayers for safe travel over the holidays, health of 2.0’s and family, prayers of healing for Toothless’ MiL

PLAYLIST: https://open.spotify.com/playlist/27NAXtLvRUmi0E56UHlJBo?si=8e73c00dcdc542c6

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12 Days of Christmas

AO: the-knoll
Q: AAA
PAX: Pebbles, Timber, The Banker, morning stār, Stubs, Sparrow, G-string, Bumblebee, Smoltz, Moochi
FNGs: None
COUNT: 11
CONDITIONS: a little chilly

WARMUP: -5 motivators
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-mosey down to bottom of hill
-5 squats : backwards up hill and jog back
-5 lunges: shuffle sideways up and down hill
-5 squats: run up hill

THE THANG: 12 days of Christmas theme workout. Each day of Christmas you do that number of reps of an exercise.
Day 1- 1 inch worm
day 2- 2 burpees
Day 3 – 3 LT Dans
Day 4- 4 side lunges (2 is 1)
Day 5- 5 hand release mercans
Day 6- 6 squat jumps
Day 7 – 7 Carolina dry docks
Day 8 – 8 mountain climbers (2 is 1)
Day 9 – 9 dips
Day 10- 10 leg lifts
Day 11- 11 dercans
Day 12- 12 step ups (2 is 1)

Once we completed the 12 days of Christmas, we did a pull up ladder with partner starting at 6 reps and working down.

We finished by one partner holding a plank while the other partner ran down to street and back. We alternated for 5 minutes. Finished the last couple of minutes with stretching.

MOLESKINE: Holiday Season can be stressful and a tough time for some, especially those who have lost loved ones or feel stress of travel, gifts, etc. Challenge this year is to first remember what you are celebrating, and then remember to till all those close to you that you love them and appreciate them.

ANNOUNCEMENTS: lean PAX starts in January, workout on the 26th is the gift exchange so bring any item or (leftover gift you don’t want) to do a gift exchange.

COT:

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Dew & Dora

AO: middle-tooth
Q: Hanes
PAX: DrRupp, Focker, Oatmeal, SalPal, sooner, Toothless
FNGs: None
COUNT: 7
CONDITIONS: Tropical Winter + Puddles

WARMUP: SSH, LBAC, OHP, FF, WMH
Jog around the track, sprint to front

THE THANG: Dora
Burpees
Squats
WWI
MTN Climbers
Lunges
American Hammers
Merkins
Bobby Hurleys (jump squats)
Freddie Mercury’s
Lunges

Control – run down the long straight on track and back, keep working out till All In. Change exercise.

Mosey to flag, 1 round of toe taps

MOLESKINE:

ANNOUNCEMENTS: NYD Convergence led by Grape. Lean Pax.

COT: Prayers for those who have lost loved ones during the Holiday Season. Prayers for healthy families and travel. Prayers for individuals who may have some trauma during this season.

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

You can’t always control your environment or the things that happen to you, but you can always try to change your outlook or the way you choose to see something or someone.
The Challenge: Be the positive change wherever you are and encourage others with your effort to shape the things that you can change.

Shout out to Oatmeal and sooner for delicious coffee and encouraging and supporting another great AM in the gloom.

-Hanes

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Winter is Coming….

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, The Bobs, Ultratecht, Invictus
FNGs: None
COUNT: 6
CONDITIONS: damp

WARMUP: Willie mays hays hays, arm stretches, forward fold

THE THANG:

– Dora: 200 SSH while partner runs
– Lunges down and back, 2 trips
– 200 curls with rifle carry every 25 reps with coupon
– Dora: 200 overhead presses w/ coupon wile partner lunges down and back
– Circle of Mary

ANNOUNCEMENTS:

Invictus VQ next Monday!

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.

AO: the-castle
Q: Strutter
PAX: Strutter
FNGs: None
COUNT: 1
CONDITIONS: Lonely

WARMUP: it was warm and toasty in my car.

THE THANG: there was no Thang.

MOLESKINE:

ANNOUNCEMENTS:

COT: