Author: F3 Nashville Backblasts

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BACK on Q

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, Movin On Up, Pedialyte, Young and Restless, Tinkertoy, Peabody
FNGs: None
COUNT: 8
CONDITIONS: Clear, windy, cold

WARMUP: Side-straddle hops, yoga stretches, merkins

THE THANG:
Indian run around neighborhood loop.
Grab blocks and head to playground

5 rounds of:
26 Overhead press
30 sec dead-hang
10 corncob rows
20 4 count merkins
Run the hill

MARY:
Round Robbin core exercises for 5 min

MOLESKINE:
Prayer for health for fam members
Prayer for our marriages
Prayer for guidance as we head into 2026

Strength and honor

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Surprise!

AO: the-castle
Q: Strutter
PAX: UTAH, Cross-stitch, Butterfingers, Steely, Space Baby, hambone, Strutter
FNGs: None
COUNT: 7
CONDITIONS: it was a beautiful morning.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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SB Burpee Ladder

AO: pain-train
Q: Derby
PAX: Piglet, FLO, Shakira
FNGs: None
COUNT: 4
CONDITIONS: Perfect

WARMUP: BACs, BACBACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

THE THANG: Starting w/ Merkins PAX then carries Sand Bags ~30 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX rounds it out w/ 50 WWII’s then starts back at the top.

10 Merkins
10 SB Rows
10 SB Squats
10 SB Curl to Press
10 SB Burpees

PAX got after it and completed 3 sets!

MOLESKINE: Get those 2026 Goals established and written down both Individual and Family.

ANNOUNCEMENTS: insane_train Official Launch on 1/7!!

COT: Prayers for Piglet’s dad and FLO and all others traveling.

Grateful for you guys giving me the opportunity to lead this morning!

:horse_racing:

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Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!

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How to Scare Away Your Relatives

AO: bomber
Q: Firefox
PAX: Tim the Toolman, Sherlock, Young and Restless, Vector, Spinal Tap, Toolbit, Woodchuck, Dumpster, CindyBlock, Rodin
FNGs: 4 Woodchuck, Dumpster, CindyBlock, Rodin
COUNT: 11
CONDITIONS: Not very seasonal

WARMUP: Mosey up to the parking lot
25x SSH
25x FLBAC
25x Air Presses
25x RLBAC

THE THANG:
PAX gathered at one end of the upper parking lot.
30x Mountain Climbers (each side is a half)
20x Plank Jacks
10x Merkins
Run to the end of the parking lot and back, plank and wait

35x Mountain Climbers
25x Plank Jacks
15x Merkins
Run

40x Mountain Climbers
30x Plank Jacks
20x Merkins
Run

10 Burpees

Mosey down to the circle
20x Bulgarian Split Squats per side
20x Jump Squats
20x Monkey Humpers
Bear Crawl around the circle

Repeat 2 more times

10 Burpees

Mosey to Playground
25 Pull-Ups, do shoulder tap plank jacks if waiting
Once all-in, everyone does 25 shoulder tap plank jacks per side

Mosey to Startex
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
Hold a Plank until time

MOLESKINE:
– Originally expecting 5 or 6 PAX, I had a plan for a partnered workout with rice bags. Then the FNGs kept pouring out of Toolman’s car; so, I went with Plan B
– Toolman has a connection with Cindy Crawford
– Coffeeteria at Star Bagel with Strutter Chunks hambone and Right Said

ANNOUNCEMENTS:
– Happy Holidays!

COT:
– Everyone gave thanks
– Extra thanks to Spinal Tap for bringing his bro-in-law and Tim the Toolman for bringing his son, bro, and nephews. Hopefully we’ll see them again some day

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Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

WARMUP: PAX led

THE THANG:
Partner/2.0 travels while the other does Reps of each station

🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)

FORMAT

5 Stations

4-5 minutes per station

AMRAP / Laps

Kids’ reps count DOUBLE

🔴 STATION 1 – Build the Sleigh

PAX: Cinderblock Goblet Squats

Kids: Brick Squats

Score: Total team reps

🔴 STATION 2 – Deliver the Presents

Partner Run Relay

PAX carries block

Kid runs unweighted

Switch each lap

Score: Total laps

🔴 STATION 3 – Stock the Shelves

PAX: Cinderblock Overhead Press

Kids: Brick Press

Score: Total team reps

🔴 STATION 4 – Santa Sack Carry

Bear Hug Carry to pole & back

Relay style

Kids = shorter distance

Score: Completed carries

🔴 STATION 5 – Chimney Climb

PAX: Block Rows or Deadlifts

Kids: Brick Deadlifts

Score: Every 10 reps = 1 chimney

MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night

ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.

COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel

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[insane_train] Dora Dora Insanity

AO: insane_train
Q: Juicy J
PAX: Shakira, Piglet, Derby, Stubs, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Perfecto

WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own

THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete

The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together

MOLESKINE: Family traditions and reaching out to old friends

ANNOUNCEMENTS: leanpax

COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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12 Days of Christmas

AO: toratoratora
Q: Squatter
PAX: 40 Minutes, Ultratecht, Space Baby
FNGs: None
COUNT: 4
CONDITIONS: Crisp

WARMUP:
SSH
High knees
Butt-kickers
Stretches
Mosey

THE THANG: 12 Days of Christmas
1 Manmaker Burpee
2 Squat Jumps
3 Pull-ups
4 Coupon Thrusters
5 Navy Seals
6 Tricep Extensions
7 Bent-over Back Rows
8 Curls To Shoulder Press
9 Imperial Walkers
10 Mountain Climbers
11 Carolina Dry Docks
12 Christmas Burpees

Run til time

MOLESKINE:
Humility is not thinking less of yourself but thinking about yourself less and others more. Thinking about others and serving others builds community. Serving yourself builds a cult.

ANNOUNCEMENTS:
Christmas Eve workout at Titan 6:30am. Kids welcome.
New Years Day convergence at 4:13 Strong

COT:
Ended with prayer and coffee

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What do you mean “I’m not allowed to make you guys do burpees?!”

AO: the_eddy
Q: SalPal
PAX: Pitmaster, FLO, Motorola, Siri, Half Lyfe, Roadkill
FNGs: None
COUNT: 7
CONDITIONS: Still pissed about the no burpees bit.

WARMUP:

THE THANG: Rucked offroad to paved. ~48 minutes.

MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.

ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.

COT: Prayers for health, travel, hosting, Siri / Stubs and family health.