Author: F3 Nashville Backblasts

Posted on

10 Stations

AO: the-knoll
Q: Timber
PAX: Sooie, The Banker, G-string, Malibu, Ex-Pat, AAA, El Capitan, Timber, Pebbles, Lunch Lady, Sparrow
FNGs: None
COUNT: 11
CONDITIONS: 67 degrees, mostly cloudy

WARMUP: SSH, BACs, back BACs, Seal Claps, Merkins, Imperial Walkers, Don Quixotes

THE THANG:
Station Work (2 rounds): 10 stations, rotate when runner returns
Stations – pullups, merkins, side lunges, calf raises, derkins, BW squats, planks, dips, farmer carry (with coupons), ~300m run
Team Mosey: ran 1 mile together

MOLESKINE: Ex-Pat sat in valiantly as AOQ, I don’t think G-string took a break from pullups the entire time he was at that station, we thought we heard the howl of Wolfpack but it turns out it was his snoring, the music playlist was hit and miss with some of the PAX

ANNOUNCEMENTS:
-VQ ALERT: The Merchant VQ this Tuesday
-check details at coworking for those work from home folks

COT: morning stār read from/talked about a children’s book a few weeks ago. This got me thinking about my favorite kids books and perhaps my favorite is The Giving Tree. It is such a simple book, but with a profound message: give until you don’t think you can give anymore, and then give a little more. May we continue to strive to be SERVANT leaders for our families.

Enjoy the rest of your week!
-Timber

Posted on

[coworking] 2ndFing while coworking in public, Bellevue Edition

AO: coworking
Q: morning stār
PAX: Ex-Pat, Sparrow, FLO, Wolfpack, The Merchant, morning stār, Three Stooges, EH (yet to be named)
FNGs: 1 EH (yet to be named)
COUNT: 8
WARMUP: get oriented and order a drink

THE THANG:
5 rounds of 25 min work session followed by 5 min walk

Found a pull up “bar” on one walk but were asked by DeSano’s not to use it again.

Lunch at Honey Fire.

ANNOUNCEMENTS:
– looking at Monday afternoon and Friday morning for next week

Posted on

Tortoise & Hare, v1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Skeet, Hair Band, SalPal, Natural Ice, Hacker (Franklin), Michelin Man, Longhorn, Decaf, baggervance, Touchback, Cabana Boy, Moon Walk, Snooze, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Skechers, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: Perfect 70 degrees with a beautiful sunrise just as promised.

WARMUP: SSH, Imperial Walkers, Tappy Taps, Squats, Stretches

THE THANG: RUN!!! – The first official three mile run for this class. Hair Band set the pace and the rest of us tried to keep up. The first 4:13 Strong finisher was Practice? at 25:03. We had one more 4:13 Strong man finish under the 30:00 (LifeSaver). All in time of 51:28 so there is a lot of room for improvement.

MOLESKINE: Thank you for coming out and helping the new class figure out what it means to run 3 miles. Before our next Tortoise & Hare, this group will have some opportunity to practice their running. We will run penalty miles Wednesday and Friday morning at 0530. Same distance and same course as today. All are welcome to join.

COT: Closed with a prayer for strength, courage and guidance.

Posted on

Roll the Dice!

AO: the-knoll
Q: Timber
PAX: Sooie, morning stār, AAA, El Capitan, The Banker, Timber, Sparrow, Malibu, Étouffée, Pebbles, FLO, The Merchant, G-string, voucher, Ex-Pat, Bubblebee (2.0), Goliath (2.0), Monkey (2.0), Fish Biscuit (2.0), Tonks (2.0), Smoltz (2.0), Ace (2.0), Gipper (2.0), Dr. Kitty (2.0), Mocchi (2.0)
FNGs: 2 Dr. Kitty (2.0), Mocchi (2.0)
COUNT: 25
CONDITIONS: 68 degrees, dew on the grass, sun out

WARMUP: 15 SSH, 15 BACs, 15 back BACs, 10 slow squats, 5 8ct burpees

THE THANG:
Thang 1: Roll the Dice – 4 rounds, 6 exercises (merkins, iron mikes, BW squats, WWIIs, leg raises, burpees), total # on dice = total # of reps
Rd 1 – roll 1 die, Rd 2 – 2 dice, Rd 3 – 3 dice, Rd 4 – 4 dice
*thank you to G-string for being our math guy and adding up the dice!
Thang 2: Ultimate Football – like ultimate frisbee but with a football (modification: each team could select 1 “running back”), team 2 wore patriotic themed beads around their neck for identification purposes

MOLESKINE: Malibu made a glorious return and brought with him some great cosmic rays for the morning, Étouffée showed he’s a little better than Uncle Rico (Napoleon Dynomite) and can still throw the pigskin, Tonks was the best dice roller of the morning, The Banker has now introduced 6 of his 9 2.0s (where 3 away from the entire crew), Sooie brought the coffee brew, chocolate milk for the 2.0s, the patriotic beads must have weighed heavy on Team 2 as Team 1 pulled out the victory in ultimate football, RECORD # of PAX at the knoll!!!

ANNOUNCEMENTS: may-you-pull-up challenge still ongoing, coworking planned for tomorrow, The Merchant VQ next Tuesday: make plans to be there to support him!

COT: Understanding your purpose, and having a clear vision in your life/work can help you achieve greater things and help you get through difficult times. I shared the story of a wrestling match in college. The Banker and I returned to New York after attending a funeral for one of our uncles who had just passed. Emotionally exhausted from the trip home, The Banker returned to school to find out he was 12 lbs over weight. He proceeded to stay up late, wake up early, and run during any free time between classes the next day to lose that weight and make weight. During the wrestling match later that day, in heroic fashion, he pulled out a stunning and almost impossible victory, sealing the team win by pinning his opponent. He had decided to offer up the challenge for our uncle. Had he not given himself the “why” he likely wouldn’t have been able to overcome the emotional and physical exhaustion to pull off the stunning victory. This is the stuff legends are made of! May we all reflect on and remember our “why” so that when things get tough at work, or with family, we push on!!

Thanks for a great morning,
-Timber

Posted on

Last Minute

AO: westeros
Q: Grape
PAX: Vector, Pep, Hedwig, OfficeSpace, SalPal, Spinal Tap, DintyMoore, caprate, Tim the Toolman
FNGs: None
COUNT: 10
CONDITIONS: beautiful, the only thing gloomy was SalPal’s attitude

WARMUP: SSH, LBAC, OH Press

THE THANG: DAVIDs
Derkins
APD’s
V Ups
Irkins
Dips

Several sets of this with some moseys

Tennis court Mary and ping pong (exercises at the four corners, fifth group would travel to a corner and start doing the exercise and supplant that group who would then travel to the next corner, etc)

Mosey to the stairs for three sets of a baby Bearway

Mosey to startex for more Mary

MOLESKINE: it was fun whipping something up on the fly! If you would have told me two years ago that I would be leading a workout group of 10 guys and would be able to fill a 45 minute workout with virtually no prep, I would have thought you were crazy. Grateful for what this organization has meant to me.

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: prayers for friends and colleagues who have lost loved ones

:grapes:

Posted on

What Are the Right Metrics?

AO: toratoratora
Q: 40 Minutes
PAX: Goose, Giving Tree, The Bobs, greyalbum, Ultratecht, Daylight, White Cloud, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP: Running

THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.

ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!

Be on the look out for a happy hour invite for next Wednesday.

TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.

Posted on

20.5 cinder blocks for $10

AO: offthebooks
Q: morning stār
PAX: Wolfpack, morning stār
FNGs: None
COUNT: 2
CONDITIONS: damp

WARMUP: catch up on the drive to the Easter sale

THE THANG:
Farmer and suitcase carry cinder blocks to the car (up a hill).

Drive to YHCs house and unload.

MOLESKINE:
– got 3 halves and an extra large one!
– #f3-lyfe-foreva :joy:

ANNOUNCEMENTS:
– will be pressure washed and ready for release into pain-train circulation by 6/7

Posted on

Murph-lite

AO: pain-train
Q: The Banker
PAX: AAA, Cheeks, G-string, Lunch Lady, Siri, Sooie, The Merchant, Timber, voucher
FNGs: None
COUNT: 10
CONDITIONS: cool and slightly wet

WARMUP: stretching

THE THANG: We did a half Murph to prime ourselves for Memorial Day challenge.
.5 mile run followed by 50 pull-ups, 100 merkins, and 150 body weight squats, finished with .5 mile run.

MOLESKINE: Finishing up school and transitioning to summer is hard and stressful for me at times. Im trying to focus on keeping my head up and taking some deep breaths. These mornings with my F3 brothers become increasingly important to me and help prime the day.

ANNOUNCEMENTS: Bellevue Picnic tomorrow, May pull up challenge going strong, Green machine hosting Murph challenge on Memorial Day.

COT: Prayers

Posted on

Final Exams

AO: bomber
Q: Firefox
PAX: Papa Bear, CubCadet, Vector, Pep, Sherlock, Puzzlah, Black Lung, Pop-A-Lock, Hedwig, DintyMoore, JingleVader
FNGs: None
COUNT: 12
CONDITIONS: Moist

WARMUP:
– 20 SSH
– WMH
– GM

THE THANG:
Courtesy of my eldest 2.0 who is finishing up 8th grade, we took a 10 question multiple choice final exam. After listening to a question, PAX bear crawled to the cone representing their answer. Correct answers got stars (20 Star Jumps), incorrect answers got 10 burpees.

Questions included:
– What is the line of latitude separating North and South Korea? (36 | 38 | 40 | 41)
– Which of these is NOT an invention from the Gilded Age? (airplane | dishwasher | barbed wire | repeating rifle)
– How many valence electrons are in a Halogen? (3 | 5 | 7 | 0)
– In what Act does Tybalt die in Romeo & Juliet? (2 | 3 | 4 | doesn’t die)
– Which character doesn’t die in Romeo & Juliet? (Tybalt | Paris | Benvolio | Mercutio)
– Which is NOT one of the 7 main elements of art? (unity | shape | form | value)
– How many naturally occurring noble gases are there? (5 | 6 | 7 | 8)
– Which of these is not a part of the brain? (Pons | meninges | arachnoid | phalanges)
– Which of these is equal to 1? (i^2 | i^3 | i^4 | i^i)
– How many sharps are in the key of A major? (0 | 1 | 2 | 3)

Afterwards, we moseyed to the playground. PAX were given the opportunity to “pull up” their grades. In groups of 3, one person ran around the community center, one did pull-ups, the other did a “plank-to-push-up” (from low plank, extend your arms to high plank without moving your hands). After 2 full rotations, pull-ups were swapped out for hanging leg raises and the ground exercise was swapped out for dips.

To ensure we were all well-rounded students, everyone did 10 copenhagen plank dips per side on the low wall by the playground.

Back at startex, we held a hollow body hold until the final bell, announced by Alice Cooper’s “School’s Out”.

MOLESKINE: No retribution may be visited upon my daughter for her part in creating this workout.

COT: Everyone shared a moment of gratitude. I will add an additional moment of gratitude by thanking all the PAX in attendance for sharing. It was a great way to end the proceedings.

Anyone remember how many they got right/wrong? I think CubCadet might have done the best with around a 70% or 80%, but I can’t confirm that. On the brain question, I noticed that everyone followed Black Lung and Vector, except Hedwig who immediately recognized his error.

Posted on

Toilet Tag!

AO: the-knoll
Q: Wolfpack
PAX: morning stār, Sooie, Timber, The Banker, El Capitan, Lunch Lady, G-string, Link, Fish Biscuit, Tonks, Bumblebee
FNGs: None
COUNT: 12
CONDITIONS: No Lightning

WARMUP: Mosey around the Knoll mimicking silly movements from the 2.0.

Link gave us cadence for SSH, BAC, BAC BAC, IW, WMH

THE THANG:
Tabata 25 seconds work/15 seconds rest

Pull ups x2
Mountain Climbers x2
Merkins x2
Jump Squats x2
Dips x2
Step Ups x2

2 Rounds of Toilet Tag
Links take on Freeze Tag. Two PAX are it. If you get tagged you hold a low squat and put your arm up to “get flushed” to unfreeze.

Repeat Tabata Above

Two more rounds of Toilet Tag

Tabata Core
LBC X2
WWII x2
WWI x2
Revolutionary Rotations x2
Leg Raises x2

One final round of Toilet Tag!

MOLESKINE: “If you find yourself alone, you’ve gone to far.” Bit of organic COT that came from the workout… thanks to Lunch Lady for sharing some good vibes and thoughts on this statement.

ANNOUNCEMENTS: May You Pull Up challenge ongoing. Invitation to meet June 1st 6am at Pain Train to test your improvement. 2.0s welcome and we’ll have some coffee and doughnut holes.

Bellevue Community Festival this Saturday. Check out Sooies post.

COT: Reminder that you’ve earned the things you’ve got. Enjoy them. Cherish them. Share them. And then a reminder to put in the hard work. Cheers to yall brothers!