Author: F3 Nashville Backblasts

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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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Italo-Turkish Aerial Bombing Campaign

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Ultratecht, Daylight, Goose, Black box
FNGs: None
COUNT: 6
CONDITIONS: Crisp, breezy

WARMUP:

Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press

THE THANG:

Merkins 20
Shoulder Taps 20
Dips 20

1 min dead hang

Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds

1 min dead hang

Plank ups 20
Wide merkins 20
Incline merking 20

1 min dead hang

Mosey to waterfront

Step ups 20
Split squats 20
Step ups 20

Up/Down Steps with lunges

Mosey back to startex

ANNOUNCEMENTS: Tree planting tomorrow

COT:
Loving those struggling with addiction
Family health
Election/Peace

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Sharknado at the Castle

AO: handsomizer
Q: Strutter
PAX: Natural Ice, Strutter
FNGs: None
COUNT: 2
CONDITIONS: mild with a breeze.

WARMUP: 10 each in cadence.
Windmills
SSH
IST

THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Candy Crush

AO: bomber
Q: DintyMoore
PAX: Crawlspace, Cream Cheese, CubCadet, DintyMoore, Firefox, Michelin Man, Papa Bear, Hedwig, Puzzlah, Pep, Tim the Toolman, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: a little soggy

WARMUP: typical activities

THE THANG:
There is candy for all in this adventure.

There are five locations. Teams must travel together between exercise locations. Teams travel together as a group via different modes of transportation. Each workout location requires you to find 10 pieces of candy per team.

The game locations.
Stairs by Community Center – first challenge
Twenty merkins at base of stairs then bear crawl to top of steps across street.

Parking Lot – second challenge
Sprint from roundabout side toward clubhouse, bring back one piece of candy via Bernie from picnic table by driving range until all pieces have been accumulated. Other team members hold plank.

Playground – third challenge
25 Pull Ups
Locate Candy by swings after completing pull ups. Hold plank for six.

Home Plate – fourth challenge
Run to first base, crab walk to second, bear crawl to third, lunge to home plate, find candy in first base dugout.

Start Ex – Final Challenge
25 wall jumps
Army crawl to picnic table. Return to start ex and hold plank and candy bag until all team members return.

MOLESKINE: 4:13 Strong commitment day and Struggle 003

ANNOUNCEMENTS: BrewsDay on Tuesday at 12South Taproom

COT:

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Trick or Treating in The Nations

AO: atlantis
Q: SalPal
PAX: Pole Dancer, Schnauzer
FNGs: None
COUNT: 3
CONDITIONS: Not foggy. No moon. No spooky.

WARMUP: Largely optional and buying time in case Strutter made an appearance.

THE THANG: Run to Mt. Kentucky and back. Every 3:30 minutes, alternate between trick (5 burpees) and treat (5 dealer’s choice, rotating between PAX).

MOLESKINE: Great discussion around Tesla roadtrips, the joys and sorrows of moving, the lack of Halloween decorations in the Nations, and marathon training.

ANNOUNCEMENTS: Tussle, Grow School, Brewsday, No Noise November. Prayers for safe move, health for families, friends in career transition.

COT:

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Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

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Creedence

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Giving Tree, Goose, Invictus
FNGs: None
COUNT: 6
CONDITIONS: great temp, very dark, extra foggy

WARMUP: jogging and stretching

THE THANG: Tabata

– 40 seconds on and 20 seconds rest for 5 sets of each exercise (squats, curls, American hammers, lunges)
– Sprint up the hill in between each exercise

ANNOUNCEMENTS: happy b-day Giving Tree; hiawaska night moves soon 🙂

COT: grateful

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Strutter, party of 1…

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

WARMUP: 100 penalty burpees. STK.

THE THANG: Mosey to the soccer field. Run up the hill then run a lap around the field. Walk a lap and reflect. Repeato 3X.

MOLESKINE: Mumblechatter is so much better when I’m not the only one giggling.

ANNOUNCEMENTS: Good luck half and full marathoners today!

COT: Prayers for a safe race today.
Prayers for all back on the job hunt, (including me).

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3’s a crowd

AO: thestronghold
Q: Minnie Pearl
PAX: Dan and Dave, Skeet, Red Skull, toga, Ripcord, Young and Restless, Decaf, Purple Tiger, Minnie Pearl, Ol’ McDonald, C#, Dreamcast, World Tour, Crockett, Vera Wang
FNGs: None
COUNT: 15
CONDITIONS:
Comfortable
WARMUP:
Nope
THE THANG:
Divided into 5 teams of 3 and played several “games”
-cheerleader merkins
-coupon relay race
-catch us if you can
-coyote ugly

Mary’d out with Guantanamo
MOLESKINE:
“Now faith is the substance of things hoped for, the evidence of things not seen.”
‭‭Hebrews‬ ‭11‬:‭1‬ ‭NKJV‬‬
bible.com/bible/114/heb.11.1.NKJV

ANNOUNCEMENTS:
Signing day November 1!
The struggle November 1-2

COT:
Kept Private