Author: F3 Nashville Backblasts

Posted on

Phat Cinderblock Workout

AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat

WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks

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.

MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:

ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:

COT:
Prayers lifted up. Thank you for letting me lead!

Posted on

#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.

Posted on

let’s workout but really let’s play games

AO: atlantis
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious

WARMUP: brief mozy followed by active stretching

THE THANG:

Ab circuit to start
50 crunches
25 4 CT Freddie Queens
50 leg lifts
30 big boys
50 alternating horizontal arms

Speed ladder work while oatmeal set up the field

Ultimate

MOLESKINE: my face hurts

ANNOUNCEMENTS: stuff happening next week

COT: grief, healing, inspiration

Posted on

Sometimes the workout you end up doing isn’t the workout you planned but that’s okay because your intentions for the planned workout weren’t where they should’ve been.

AO: the-knoll
Q: Sooie
PAX: AAA, G-string, Lady Liberty, morning stār, Sooie, Sparrow, Timber, Dr Stogie, Bumblebee (2.0)
FNGs: None
COUNT: 9
CONDITIONS: :stars: 😎

WARMUP:
Good Mornings OYO
Imperial Walkers
BAC
BBAC
T-Ups
WMH (review mission/core principles/credo)
Loose caboose mosey

THE THANG:
Tabata! 21 rounds.
12 seconds work
48 seconds active recovery/planks
Cycle through Merkins, Jump Squats, Plank toe touches. (20:23 total time)

Ultimate Frisbee ~10 minutes. Epic plays were made by all the PAX.

Recovery breathwork

MOLESKINE:
This week the-knoll celebrates 1 year of being in the books. To commemorate it we did Tabata with 12 seconds on and a total workout time of 20:23 to commemorate the year we launched. I had planned a different beatdown, one that would’ve been harder and more self serving but ultimately felt it wasn’t the right time and my intentions weren’t in the right place. Instead we did a challenging workout that allowed some time for conversation as well. Reminded me that no matter what we do, let’s check our intentions and be mindful of why we do what we do.

ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps.
9/11 convergence at The Brig (F3 Franklin) grassland park if the Capitol Steps is too far a drive.
9/14 F3 Nashville 10 year anniversary Sevier Park.

COT:
Prayers lifted. Sooie Brewie enjoyed.

Posted on

PSL Hill Work

AO: titan
Q: Natural Ice
PAX: Pep, Crawlspace, Young and Restless, Spinal Tap, Salami, caprate, Black Lung, Papa Bear, Old Maid, Right Said, Dirtbag, Tim the Toolman, preacherman, Dragon Spark, Sherlock, Sharkbait, For Closure
FNGs: 1 For Closure
COUNT: 18
CONDITIONS: Perfectly Pleasant

WARMUP: 30 SSH (I am just going to keep pushing that number up, because everyone starts to stop at 20), Little Baby Arm Circles, OHP, Seal Claps, Light Stretching

THE THANG: Hill Work
Pax Partnered Up. While partner 1 made the loop up and down the hill, partner 2 performed an exercise from the list provided by YHC. Upon returning, partner one performed the same exercise until both completed. Rinse and repeat all the way down the list.

Exercises in order:
**Plank Jacks**
**Up-Downs*
**Mountain Climbers**
**Plank to Push-Up**
**Kraken Burpees**
**Imperial Walkers**
**Nolan Ryans**

**Squats** –
**Peter Parkers*
**Inch Worms**
**Crunches**
**E2K**

Pax performed WW1s as we waited on the six.

We ended with Sprints, because 95% of people over the age of 30 will never sprint again.

Sharkbait clocked 2 miles of total running

MOLESKINE: We have 85 days left of pumpkin spice season. Enjoy it while you can.

ANNOUNCEMENTS:
Mens Group with YHC and Spinal Tap kicking off tonight 7:30 at the Ice Haus.
Wednesday 911 Convergence at the state capitol steps 5:30 launch
SATURDAY 10 year anniversary at Stone wall 6:00 am launch

COT: Prayers for travel and Right Said upcoming surgery

Posted on

On the Books Anniversary

AO: the-knoll
Q: Sooie
PAX: The Banker, morning stār, Sooie, Sparrow, Tea Party, Papa Bear, Pit Master, Dr. Stogie, Stubs, Eagle (2.0), The Judge (2.0)
FNGs: None
COUNT: 11
CONDITIONS: cool, starry, perfect

WARMUP:
Stretch OYO
Yes/No/maybe
BAC
BBAC
Overhead claps
Seal claps
Don Quixotes
Motivators (from 5)

THE THANG:
Split into 2 teams. Had 6 cones set up 15 yards apart. Each cone had a different exercise on it. Each team had to complete 200 reps of the exercise. The first team to finish the 200 reps captured the cone and added 25 reps to the next exercises.
1. Squats
2. Merkins
3. WW2’s
4. Monkey humpers
5. apollo ohno’s
6. Burpees

Next up a friendly game of capture the flag. Be warned Tea Party has some speed!

MOLESKINE:
“Outdo one another in showing honor”
Romans 12:10

I’ve been incredibly blessed to witness the transformations in the lives of the men at the knoll. Took time to recognize and honor the men both present and absent.

ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps
9/14 F3 Nashville 10 year anniversary

COT:
Prayers spoken and offered.

Posted on

Why Burpees

AO: iiipillars
Q: Pep
PAX: princessaurora, gov’t mule, Zelenskyy, Tackle Box, Young and Restless, Two Face, YumYum, Foot Drop, RadioActive, Go Fish, thatdrimmel, Grape, KFC
FNGs: None
COUNT: 14
CONDITIONS
cool – fall weather (wear your beanie)

WARMUP
seal claps
air press
hillbillies
imperial walkers
good mornings
willie mays hayes

THE THANG

dora: 100 burpees, 200 dips, 300 fire hydrants
7’s: WWII’s, hand-release mericans

ANNOUCEMENTS

today (9/3) brews day at 12th south
9/11 convergence (check slack)
9/14 10 year anniversary 6am at Sevier Park by the pavilions

COT

prayer for grape’s parents

Posted on

Emd of summer 9Square Arena Challenge!

AO: pain-train
Q: Wolfpack , Sooie, Siri
PAX: Bean Burger (Fairview, TN), Timber, Cable News, Cheeks, Siri, Sooie, Stu Cook, Wolfpack, Rosie
FNGs: 1 Rosie
COUNT: 9
CONDITIONS: Warm enough to sweat easily and cool enough to be comfortable.

WARMUP: SSHs waiting for Cheeks annnndddd mosey to the 9Square Arena. Shoulder-rama then stretches while 9Square rules explained

THE THANG:
9Square!
– King (center square) gets 1 point for each round they stay in the center.
– Two 15 minutes halves were played with a 1/4 mile Loose Caboose run at halftime
– Whomever has the most cumulative points gains title as International F3 9Square Champion of the Universe
– In between rounds…
– King does a burpee equal to amount of points won
– Corner squares do 5 Merkins
– Middle squares do 5 air squats
– If King is kicked out has to do a slalom cone run and sprint back (75-100ish yards)

MOLESKINE:
By our expert math skills at least 250 reps of squats/merkins were performed and over 1500 yards were sprinted.

G-string was not in attendance and has forfeited his opportunity to defend his title. We missed ya buddy! Next time!

Sooie may or may not have been asleep and was heavily targeted by PAX. Made an epic run there at the end, but it just wasn’t enough…

FNG @Rosie made his mark at pain-train, but again… just not enough for the title…

All PAX gave it their all and all was given and in the end… our new… undisputed… INTERNATIONAL… F3 9SQUARE… CHAMPIOONNNN OF THE UUNNIIVEERRSEEEE….

Cable News!!!!

He has the height. He has the Burpee stamina. It was all CableNews on the morning show in the gloom this AM. Well done! Your name will live on forever on the PainTrain shovel flag!

ANNOUNCEMENTS: Convergences coming… check the Slack.

F3 Fairview launching next Thursday!

COT: Find the fun in the hard stuff and make sure to bring a friend along when it gets real tough!

Posted on

a vertical take of F3 Race City’s #theProstitute

AO: handsomizer
Q: Strutter
PAX: Freakonomics, Old Maid, Salami, Rocket Mortgage, Cuban Missile, Patty, Strutter, Hemmingway
FNGs: None
COUNT: 8
CONDITIONS: Hot but at least there was no breeze.

WARMUP: 15 IC SSH
10 IC ISS
10 IC Hillbillies
10 IC Abe Vigodas/Windmills

THE THANG: Mosey to the parking garage. This workout is typically performed around a city block, today we used floors of the parking garage. The exercises were performed in the patern as follows:
1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-6-5-4-3-2-1

The exercises were as follows:
1- 5 burpees
2- 10 merkins oyo
3- 15 slow deep squats in cadence
4- 20 Carolina Dry Docks
5- 25 LBC in cadence
6- just a quick turn around

Each exercise was followed by a short Mosey to the opposite end of the parking garage. So there were a lot of ups and downs.

MOLESKINE: It was interesting to see a few people lined up to see Green Day tonight at Geodis.

ANNOUNCEMENTS: Labor Day convergence.
September 11th convergence.

COT: Prayers for peace for Patty’s friend Tom.
Hemingway asked for prayers for his Aunt and a cousin.

Posted on

Overtime Pickleball

AO: thebuffalo
Q: Chunks
PAX: Giving Tree, Hot Route, greyalbum, Dragon Spark, Hipster, The Bobs, Grape, Ultratecht, Chemical Brother
FNGs: None
COUNT: 10
CONDITIONS: Humid

WARMUP: Mosey around the neighborhood

THE THANG: Overtime Pickleball

King of the Court with winner serving. Team that wins the rally stays on the court. Team that loses picks the exercise for the PAX waiting.

Good time had by all and I believe Ultratecht is now hooked on Pickleball. LOL

MOLESKINE:

Don’t focus on criticism from anyone you wouldn’t ask for advice from.

ANNOUNCEMENTS: Check slack. Lots of stuff going on.

COT: Prayers for the PAX.

Always an honor to lead you HIMs. See y’all soon.