Author: F3 Nashville Backblasts

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Monday Funday

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, The Bobs, Culture Shock, greyalbum
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm stretch, Cherry Pickers x2

THE THANG:
-Indian run around big loop
-100 Merkins, Squats, and LBCs in 25 set increments with run to between sets.
-Dora: 300 SSH while partner runs
-Lunges
-Circle Of Mary

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Sneaky Murph

AO: westeros
Q: Grape
PAX: bluemule, DintyMoore, Michelin Man, Pep, Spinal Tap, Tim the Toolman, Breadsticks, Hedwig, Wedding Singer, Poutine, Griswold, The Pharmacist, Spear
FNGs: 3 Griswold, The Pharmacist, Spear
COUNT: 14
CONDITIONS: great weather for no sleeves

WARMUP: typical shoulder burner

THE THANG: sneaky Murph
Ran to the top of Love Hill and stopped at various points to do Merkins, completed 200

Took in the sunrise with several other groups of lovers

Ran back down to the playground with stops at various points to do squats, completed 300

Pull ups to failure at the playground

Back to startex with a sprint along the way

MOLESKINE: really glad we had a moment to catch our breaths at the top of the hill, it was great getting to take in the sunrise over Nashville with brothers

ANNOUNCEMENTS: 2.0 workout on 6/8! Check f3dads for more details, but come on out!!!

COT: praises for Hedwig for landing the job, prayers for Breadsticks as he moves in 2.5 weeks, prayers for Pep for work travel (or maybe Comi-Con, who knows)

:grapes:

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Exploration in White House

AO: offthebooks
Q: Chunks
PAX: hambone, Under the Table
FNGs: None
COUNT: 3
CONDITIONS: Perfect Beatdown conditions

WARMUP:
Stretching and surveying the new park

THE THANG:
Short mosey to get the blood pumping and staying close for hambone to find us.

Round 1
20 Squats
20 Reverse Lunges
20 Merkins
20 Big Boy Situps

Another mosey around the park

Round 2 – Hambone joined us
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

Longer mosey around the park and found a trail through the woods. Walked on the uphills and mosey on the downhills.

Round 3
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

5 Mins Mary
Flutter kicks
Box Cutters
Plank
Big Boy Situps

Lots of options at this park and excited to see White House grow. Be on the lookout for next weeks preblast. Dilbert will be sharing.

We’ve also found our coffeeteria spot with the best name. BAD ASS Coffee.

Always a pleasure and honor to lead.
MOLESKINE:

ANNOUNCEMENTS:

COT:

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[maypull-up] Final Pull-Up Test

AO: may-you-pull-up
Q: Hair Band
PAX: Good Morning America
FNGs: None
COUNT: 2
CONDITIONS: rainy

WARMUP: oyo arm circles, t claps, lat stretches

THE THANG:
Pull-up test
GMA: 14
Hair Band: 10

MOLESKINE:
I felt like I had a couple more in me but I had a very hard time holding on to the bar and my biceps were still sore from Black Lung’s stronghold workout Thursday.

T-claps for GMA for going from 8 to 14 pull-ups!!

ANNOUNCEMENTS:

COT:
Family, work, and health

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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Off Campus

AO: the-castle
Q: Chunks
PAX: Sunshine, hambone, Pep, Dilbert, Under the Table, SPAM (DR the Natti)
FNGs: None
COUNT: 7
CONDITIONS: WET

WARMUP:

THE THANG:

Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees

Posted up under the pavilion for an round of DIDS

Moseyed further into the Park stopping to do a round of BOMBS

Moseyed back to Startex stopping a couple times for Burpees

Finished up with some P90X yoga and some box breathing.

MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.

ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:

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A Sweet and Salty Suprise

AO: bomber
Q: SalPal
PAX: Pep, Hedwig, DintyMoore, CubCadet, Vector, Tim the Toolman, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Brisk, you’d think it was still spring.

WARMUP: Short mosey + active stretches.

THE THANG:
1. Hill bernies + burpees + jog down + iron mikes on a timer. Reps added until splits left ~30 seconds for rest.
2. SWEET or SALTY? DintyMoore picked SALTY. Situps, Air Presses, Low Plank Hold, Tricep Dips, and “You vs. You Burpees”
3. Precision sprints – try to run to outfield and back, get as close as you can to 30 seconds. Missing time meant burpees.

MOLESKINE: People spent time trying to figure out if SaltyPal is a bit, or if I’m genuinely that angry all the time. It’s a bit of both. 😉

ANNOUNCEMENTS: 2.0 workout next week, see slack for deets.

COT: Prayers for healing, community members and family recovering from surgery. Hedwig with 2.0 en route + new job. Prayers for my M + her job search, praise for ongoing success. All other intentions spoken + unspoken.

Cafe Star Bagel for Coffeteria.

Stay salty Nashville. Sally out.

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Diesel 13

AO: greenmachine
Q: Grape
PAX: Movin On Up, Spinal Tap, Focker, Haggis, FeelTheBerns, monster biscuit, moneyshot, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: 55 degrees is just perfect

WARMUP:
34 SSH
17 LBAC F
17 LBAC R

THE THANG: this was a Shaq themed workout since it was my 34th bday and he is the best to ever wear #34

4 laps around the track (Shaq won 4 titles)

Diesel 1-2-3

24 Iron Mikes (PPG)
52 Merkins (FT %)
61 squats (career high points)
117 dry docks (playoff steals)
216 LBC’s (playoff games)
Runner goes to 50 yard line and back

Thunder burpees

Can’t touch this sprints

10 MoM

MOLESKINE: had a blast celebrating my birthday with yall! Always remember…destiny favors the prepared

ANNOUNCEMENTS: 2.0 workout on 6/8, brewsday coming up next week as well

COT: prayers for Yuri, for Michelin Man, for Focker, and many other who are battling physically, spiritually, and emotionally

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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EZ-Come, EZ-Go/These are a few of my favorite things

AO: cruelhall
Q: EZ-Go
PAX: Winona, Michael Freiburg, Donkey Hammer, Matador, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: Not as hot as you’d think

WARMUP:
Broga flow – Esposa baggervance

THE THANG:
Picked my favorite movements and moments from the past year to the tunes of my favorite graduation and/or bar closing songs. https://open.spotify.com/playlist/4IqfSN7EqdCBKwYiNg0m0o?si=uYuyH3o_RzO38jkx8qh0bg&pi=u-O6LpeJ-5Rh-X

Indigenous peoples run – Accounts Receivable

Crawl bear up the bus loop grass hill – Batman (F3 Hampton Roads)

Proceed to parking lot:
7s with HSPUs and WW1s

Proceed to Churchill:
7s with blockees and atomics

Proceed to playground:
7s with bubkas and face smashers – Works for a Guy

Proceed to pavilion:
50 merkins, 50 Carolina dry docks (a la Century Club) – ccr

Proceed to parking lot:
Mary:
50 Once-a-Months (Alabama prom dates) – Matador
Plankpril until time – Grape

MOLESKINE:
Thankful for the memories and HIM who have made this community what it is. Excited to see Donkey Hammer take the reins and take this thing to the next level!

ANNOUNCEMENTS:
2.0 workout Saturday June 9 at Green Hills Park
Donkey Hammer taking over as AOQ starting next week!

COT:
Summmmmmer