Author: F3 Nashville Backblasts

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DUNE

AO: thebuffalo
Q: greyalbum
PAX: Hot Route, The Bobs, Ultratecht
FNGs: None
COUNT: 3
CONDITIONS: 16!

WARMUP:

Sandworm Mosey down to picnic shelter
Shield Activators(LBAC)
Side to side lunges
Fremen Walkers

THE THANG:
Fremen training
40 seconds on / 20 seconds off

Pull-ups
Decline merkin
Step ups
High kicks
Squat jumps

Lunge walk across the field

Sprint up through the stairs one by one

Mosey to coupon pile

Hold coupons overhead while each man takes turns doing exercises:

Fremen Attacks – Laying on back, jump up to feet x 3
Squat x10
Curls x10
Repeat
Hold coupon out in front of chest while each man takes turns

Overhead press x10

Hold block out front for 40 seconds

MARY
COT

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Santa’s Sleigh Ride

AO: atlantis
Q: Toothless
PAX: Pole Dancer
FNGs: None
COUNT: 2
CONDITIONS: Not as cold as earlier this week by the temp alone, but with a biting wind chill sweeping across the fields

PLAYLIST: https://open.spotify.com/playlist/4uH2DNmbojuQv0XBOPVh9b?si=iOF-YPzmR9i4isVkFVn6cA&pi=u-Sdrn4mibSgap

WARMUP:

Warmarama
– Side Straddle Hops x 24 (it’s Christmas Eve!)
– Windmills x 10 OYO
– From line to line:
– High Knees
– Butt Kickers
– Karaoke x 2
– A skips
– B skips
– Broad jumps

THE THANG: Santa’s Sleigh Ride :deer: :sled: :santa:

Indian run for Santa’s reindeer pulling the sleigh!Complete 1-3 full group rotations pending group size, deliver the following “presents” after each set of rotations:

20 x Burpees
25 x Merkins
30 x Prisoner Squats
35 x J-Los,
40 x Carolina Dry Docks
45 x Euro Steps
50 x Mountain Climbers

*** Mariah Carey Intermission: All I Want for Christmas Is You Burpees. ***

Perform a burpee for every mention of “Christmas” or something Christmas specific, e.g. Santa, sleigh bells, stocking, but not snow, children laughing, general wishes

Continue Indian run rotations with:

55 x Flutter Kicks
60 x Air Presses
65 x LBC’s
70 x Freddie Mercuries
75 x seconds of Low Plank

End up at startex for 5 mins of cool down & stretches

MOLESKINE:
It was a pleasure getting some 1:1 workout time with Pole Dancer, made him happy with a special Irish Rovers Christmas tune you’ll have to check out the playlist to witness. Also discovered some new wind tunnels at dear old atlantis that I’m sure we’ll enjoy for the rest of the season. The coffee by the way was excellent! Definitely Toothless approved!

ANNOUNCEMENTS:
– Brewsday continues to be a great time!
– Keep your eyes out for a NYD convergence
– Freed to lead! Do merry things for and with the PAX this season!

COT:
I stand by my statement in the preblast – zero regrets for getting out this AM despite the cold. The day is already won! Good reminder that hard or unpleasant things can also be some of the most rewarding, and that progress is made one choice at a time.

No shame for those who weren’t able to make it, but I encourage the PAX to keep getting out even as the chilly weather makes the fart sack that much more appealing!

As always, it was an honor to lead! Thanks to Pole Dancer for the Q request and for his company at our AO under the sea.

SYITG next time!
— Toothless :tooth:

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Freed to Lead

AO: the-knoll
Q: Pebbles , The Banker, AAA
PAX: morning stār, Timber, Half Lyfe, Wolfpack, Stubs, Bumble Bee
FNGs: None
COUNT: 9
CONDITIONS: Cold and windy

WARMUP:
Half mile run with various dynamic movements (not stretching)

THE THANG:
Randomly selected 3 PAX to lead 10min of the workout. Surprise!

Banker – monkey humpers, partner carry, wall sit
AAA – AMRAP merkins, squat jumps, pull ups, big boys
Bumble bee – game of infection

MOLESKINE:
T-Claps to The Banker, AAA, and Bumble for stepping up to lead with no notice. It’s tough to lead with no prep, but as men we need to be ready to step in and step up.

I was up all night with a sick two year old and was not in good mental shape to lead the workout.

Shared that I was grateful for the time I spent comforting my 2.0. Time goes by fast and she won’t need me for long.

ANNOUNCEMENTS:

COT: Prayers

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The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.

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Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered

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Is it Christmas?

AO: middle-tooth
Q: sooner
PAX: Toothless, Topanga, Hanes, Betty Ford, DrRupp, bluemule
FNGs: None
COUNT: 7
CONDITIONS:
It was really cold and Oatmeal was missing

WARMUP:

Mosey to the front of the school and do some active stretching

THE THANG:

Thing 1
Pull ups amrap
Uphill sprint
4 sets

Thing 2
Hanging decline merkins amrap
Uphill sprint
4 sets

Thing 3
Swing set sets 25 each
– swinging thrusters
-Elevated prom dates
– Upland Jane Fonda’s
– mountain climbers
– hanging decline low plank
– swing row
– canoe on a swing (Betty Ford is really good at this)

MOLESKINE:
Grateful for this shared discipline

ANNOUNCEMENTS:
Freed to lead

COT:
Evan, giving Tuesday, Sottick extended family

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First Real Cold One…

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Ultratecht, Inivictus, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: vCold (see title)

WARMUP: Mosey / Stretching

THE THANG: Rotation Station – 1 min on and 1 min rest for 6 stations (2 times through):
– Pull Ups
– Sit Up Machine
– Box Jumps
– Squats
– Push Ups
– Dips

Native American Run

Mary to close it out

ANNOUNCEMENTS: Christmas is coming

COT: Invictus baby on the way

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Thankspaining

AO: pain-train
Q: Wolfpack
PAX: Timber, Siri, Cheeks
FNGs: None
COUNT: 4
CONDITIONS: Chilly but not too bad

WARMUP: Stretches and SSH

THE THANG:

Played in traffic
– 20 minute run down 70 (on the sidewalk)
– 5 merkins for every oncoming car that drives by
– 5 squats for every oncoming truck or bigger that drives by
– 5 burpees for a padiddle
– 5 second speed pick up everytime a vehicle going same direction passes

Ring of Fires
– Squat ROF to 10
– Lap around PainTrain with hill sprint
– Merkin ROF to 10
– Lap around PainTrain with hill sprint
– Burpee ROF to 5
– Lap around PainTrain with hill sprint
– BB Sit-ups ROF to 10

MOLESKINE: Apparently nobody drives trucks at 5:30am in Bellevue. Need to remember to pay the random Padiddle car doing laps $5.

ANNOUNCEMENTS: Keep eye on slack for F2 events

COT: just replaced my living room floor. Came with some frustrations along the way but so worth it in the end. Reminder to PAX to push through minor setbacks and focus on the bigger wins ahead.

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Joy center

AO: the-knoll
Q: morning stār
PAX: Parka-Eh, Timber, Pebbles, morning stār, Bumble bee (2.0), Pele (2.0), Smoltz (2.0), Mona Lisa (2.0)
FNGs: 1 Mona Lisa (2.0)
COUNT: 8
CONDITIONS: chilly

WARMUP: SSH, arm circles, mosey.

THE THANG:
5 burpees and run up hill. Pair up at top of hill.

Each pair completes a hill run and then walk backwards together while practicing appreciation using GAMES:
– gratitude for something in the present
– anticipation for something in the future
– memory from past that brings you joy
– experience: somethong you can do to bring a smile to someone’s face
– singing (Timber Lee us in Lean on me)

COT:
– the joy center of our brain is the only part of our brain that can keep growing our whole life
– Cold plunge face off … props to all the PAX that embraced the suck. Parka-Eh reigns as this years champ!