Author: F3 Nashville Backblasts

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Motivational Holiday Mosey

AO: bomber
Q: DintyMoore
PAX: Vector, Chunks, CubCadet, hambone, Blueprint, Pep, Pop-A-Lock, Right Said, Sherlock, Tim the Toolman
FNGs: None
COUNT: 11
CONDITIONS: crisp

WARMUP: mosey on

THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers

Mosey to circle –
20 squat kickers

Mosey to answer –
20 shoulder tap jacks

Mosey to free will church –
20 drop squat jumps

Mosey to 51st playground –
20 pull up burpees

Mosey to small field –
20 step up high knees

Mosey to start X –
20 line lunges merkins

Mary to finish or lap around big field and community center

MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman

ANNOUNCEMENTS:
leanpax coming in January – join the channel

#brewruck was yesterday

COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.

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2 steps forward, one step back

AO: handsomizer
Q: Grape
PAX: Red Skull, Black Lung, Spinal Tap, There was one other, I’m sorry
FNGs: None
COUNT: 6
CONDITIONS: we stayed warm

WARMUP: normal

THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout

MOLESKINE: thank you for letting me take out my frustration

ANNOUNCEMENTS: Leanpax etc

COT: thanks for sharing your hearts with me

:grapes:

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Merry Christmas from the family

AO: atlantis
Q: sooner , Oatmeal
PAX: Oatmeal, Toothless, Pole Dancer, Siri, Subway, SalPal
FNGs: None
COUNT: 7
Active warm-up

Mozy over to pizza hut

Santa appears out of the gloom… he looks a lot like oatmeal

Christmas Night
Santa/Oatmeal pulls a gift out of the bag and the PAX has to deliver; The pax are reindeer, led by rudolph who have to deliver gifts. Each round, Santa/Oatmeal picks off a pax from the reindeer who does an exercise while the rest of the pax delivers to playground locations specified on the card; santa’s crew of injured reindeer grows during each round of present delivery

Gift delivery travel: Native Reindeer Run around the water tower to “Whoville” aka the playground

Penalty for forgetting rudolph

Christmas Morning
Open each gift to find two unique exercises (25 each). One is naughty and one is nice. Flip a disc to determine exercise. Gating price to either be nice or get forgiveness for being naughty is Christmas/Oatmeal trivia.

Bag 1: ice skaters / Mountain jumpers; each side is half
Bag 2: elven merkins / eleven flutters aka hand release merkins with a star Superman or reverse flutters (low plank + flutter kicks); 4 ct
Bag 3: Frosty jumps / walks; low squat duck walk or broad jump; 1 is 1
Bag 4: Twinkling Star of Bethlaham or manger madness aka side straddle hops 4 CT or star jumps but with 180 rotation); 1 is 1
Bag 5: Ornamentation or Tree toppers aka plank ups or one-legged alternating box jump reaching for the tree top on the jump; each side is half
Bag 6: sleigh rides or Jingle bell rock aka Supermans or happy crunch frogs but with arms elevated verticaly instead of horizontally; 1 is 1
Bag 7: Christmas mornings aka 8 CT body builders; 1 is 1… We didn’t do this one

Santa had a loose interpretation of the rules. We did exercise for the record.

COT: healing, comfort and guidance

HANDS DOWN BEST COFFETETERIA OF THE YEAR, NO ONE IS CLOSE, ITS NOT A COMPETITION, POLE DANCER/TOOTHLESS COMBO WON. EASILY. THEY’RE OFFICIALLY ON THE NICE LIST.

tag your favorite trivia question in comments

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Short Card, Knoll Ed.

AO: the-knoll
Q: Malibu
PAX: Pebbles, AAA, Waffle, Timber, Stubs, Sparrow, Sooie, morning stār, Malibu, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: 27*, frosty, and motivated.

WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.

THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers

MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.

ANNOUNCEMENTS: lean pax coming up in January.

COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).

Coffeeteria ftw, thanks to Pebbles for bringing the brew!

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The basics

AO: middle-tooth
Q: Focker
PAX: Toothless, sooner, Oatmeal, Hanes, DrRupp, Betty Ford, Young and Restless, Pole Dancer, Wolfpack
FNGs: None
COUNT: 10
CONDITIONS: wet, but only from below

WARMUP: Toothlesswas kind enough to lead warmups while I slept through my alarms

THE THANG:
15 decline merkins, lunges to 10 swing rows
20 decline merkins, lunges to 11 swing rows
25 decline merkins, lunges to 12 swing rows
Failure incline merkins, lunges to 13 swing rows
20 decline merkins, lunges to 14 swing rows
15 decline merkins, lunges to 15 swing rows

11s in the parking lots
Sit throughs and prisoner squats

Finished with sprints and high skips

MOLESKINE: great work by all, this one challenged me for sure as was my first time leading since the new addition.

ANNOUNCEMENTS: come on out Sunday 12/15 for LOTR movie!

COT: prayers for those with illness and death in their family, praises for healing,

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Simplify

AO: the-knoll
Q: El Capitan
PAX: morning stār, Sparrow, Stubs, El Capitan, FLO, Half Lyfe, Papa Bear, Pebbles, Pitmaster, Sooie, @Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: damp & foggy; mid-50s

WARMUP:

10 minutes of Pilates Warrior Flow with speed cardio mixed in (mountain climbers, scissor kicks)

THE THANG:

Part 1: Held a 90-30-Run around the Flood Table

Workouts included:
1. Elevated merkins
2. dips
3. Step-ups
4. Elevated shoulder taps
5. Elevated crunches

Work for 90 seconds, rest for 30 seconds, run to backstop & back as a group.

Discussed the F3 Mission Statement, Credo, and what F3 means to us as men during the rest breaks.

Part 2: Light Battle

Split into two teams / three light-up cones per side

Object of game is to change color of all three lights of other team first by hitting the (hard-to-push) buttons.

If you are tagged (two hand touch) by a defender, you must return to your side’s end zone & perform 5 Lt. Dan’s before returning to game.

MOLESKINE:

December is an extremely busy month. I’m grateful for the opportunity to simplify with a straight-forward workout & focus on stretching (something I haven’t had time to do in weeks!). I encouraged the Pax to remember the Advent season with the word “Immanuel” (God with us). The birth of Jesus & His Presence with us through the Holy Spirit is a great comfort in the chaos.

ANNOUNCEMENTS:

LeanPax starts in January. Enjoy those treats while you can. 😀

COT: Countorama, Nameorama, and ended with Mountain Mojo + Mochas.

I’m grateful for y’all! :el-capitan:

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Decorating the Tree

AO: westeros
Q: DintyMoore
PAX: Chunks, Hedwig, Natural Ice – CBO, Pep, Tim the Toolman, Vector, StringBean
FNGs: None
COUNT: 8
CONDITIONS: Warm and Wet

WARMUP:
Side Straddle Hops in cadence – 30
Alternating Toe Touches in cadence – 30
Mosey to school steps

THE THANG:
Base – 100 yd run across field
10 HRPU, Lunges, Jump Squats, Shoulder Taps, Freddy Mercuries
20 HRPU, Lunges, Jump Squats, Shoulder Taps
30 HRPU, Lunges, Shoulder Taps
40 HRPU, Shoulder Taps
50 Shoulder Taps
100 Single Leg Line Hops
50 Squats
40 Squats, Half Burpees
30 Squats, Half Burpees, WW1s
20 Squats, Half Burpees, WW1s, Plank Up/Downs
10 Squats Half Burpees, WW1s, Plank U/Ds, Iron Mikes
Base – 100 yard sprint back to start X

MOLESKINE: Respect the Flag

ANNOUNCEMENTS:
New Years Convergence info is coming
#leanpax info is coming

COT:
I was shook by the flag being grinched and at the same time it’s the time of year to give more than we receive. Kudos to @hedwig for securing the safe and harmless return of the #bomber flag.

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Keep Em Movin!

AO: handsomizer
Q: Hair Band
PAX: Freakonomics, Natural Ice – CBO, Spinal Tap, PigLIT (KC)
FNGs: None
COUNT: 5
CONDITIONS: Colder than a WTIABB

WARMUP:
Mosey to back parking lot
SSHs
Lunges
High Knees
Butt Kicks

THE THANG:

Pair up
An exercise with corresponding rep range was given
At “Go” one partner starts performing the exercise while the other does a suicide sprint, they switch until the rep range is complete

50 Burpees
60 V Ups
120 Iron mikes (per leg)
120 monkey humpers
300 air presses

Moseyed back at 5 til and completed some Mary

MOLESKINE:

ANNOUNCEMENTS:
– look out for information concerning the NYD convergence

COT:
– each man shared: lots of thankfulness for the impact of F3 and prayers relating to family/friends health and mental health

It was an Honor Qing for y’all, thank you Freakonomics for having me out!

Rock on,

Hair Band

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A Lot of Running Q!!!

AO: the-castle
Q: Chunks
PAX: Strutter, Pep, hambone
FNGs: None
COUNT: 4
CONDITIONS: COLD and Windy

WARMUP:
If you need to stretch, get there early or do it at home.

MOSEY!

THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats

Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats

Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats

That’s it and that’s all.

A Lot of Running Q – Strutter

MOLESKINE:

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.

Saturday extended coffee at Black Elm is top notch.

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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