Author: F3 Nashville Backblasts

Posted on

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:

Posted on

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.

Posted on

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

Posted on

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.

Posted on

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

Posted on

Santa’s Sleigh Ride

AO: atlantis
Q: Toothless
PAX: Pole Dancer
FNGs: None
COUNT: 2
CONDITIONS: Not as cold as earlier this week by the temp alone, but with a biting wind chill sweeping across the fields

PLAYLIST: https://open.spotify.com/playlist/4uH2DNmbojuQv0XBOPVh9b?si=iOF-YPzmR9i4isVkFVn6cA&pi=u-Sdrn4mibSgap

WARMUP:

Warmarama
– Side Straddle Hops x 24 (it’s Christmas Eve!)
– Windmills x 10 OYO
– From line to line:
– High Knees
– Butt Kickers
– Karaoke x 2
– A skips
– B skips
– Broad jumps

THE THANG: Santa’s Sleigh Ride :deer: :sled: :santa:

Indian run for Santa’s reindeer pulling the sleigh!Complete 1-3 full group rotations pending group size, deliver the following “presents” after each set of rotations:

20 x Burpees
25 x Merkins
30 x Prisoner Squats
35 x J-Los,
40 x Carolina Dry Docks
45 x Euro Steps
50 x Mountain Climbers

*** Mariah Carey Intermission: All I Want for Christmas Is You Burpees. ***

Perform a burpee for every mention of “Christmas” or something Christmas specific, e.g. Santa, sleigh bells, stocking, but not snow, children laughing, general wishes

Continue Indian run rotations with:

55 x Flutter Kicks
60 x Air Presses
65 x LBC’s
70 x Freddie Mercuries
75 x seconds of Low Plank

End up at startex for 5 mins of cool down & stretches

MOLESKINE:
It was a pleasure getting some 1:1 workout time with Pole Dancer, made him happy with a special Irish Rovers Christmas tune you’ll have to check out the playlist to witness. Also discovered some new wind tunnels at dear old atlantis that I’m sure we’ll enjoy for the rest of the season. The coffee by the way was excellent! Definitely Toothless approved!

ANNOUNCEMENTS:
– Brewsday continues to be a great time!
– Keep your eyes out for a NYD convergence
– Freed to lead! Do merry things for and with the PAX this season!

COT:
I stand by my statement in the preblast – zero regrets for getting out this AM despite the cold. The day is already won! Good reminder that hard or unpleasant things can also be some of the most rewarding, and that progress is made one choice at a time.

No shame for those who weren’t able to make it, but I encourage the PAX to keep getting out even as the chilly weather makes the fart sack that much more appealing!

As always, it was an honor to lead! Thanks to Pole Dancer for the Q request and for his company at our AO under the sea.

SYITG next time!
— Toothless :tooth:

Posted on

Freed to Lead

AO: the-knoll
Q: Pebbles , The Banker, AAA
PAX: morning stār, Timber, Half Lyfe, Wolfpack, Stubs, Bumble Bee
FNGs: None
COUNT: 9
CONDITIONS: Cold and windy

WARMUP:
Half mile run with various dynamic movements (not stretching)

THE THANG:
Randomly selected 3 PAX to lead 10min of the workout. Surprise!

Banker – monkey humpers, partner carry, wall sit
AAA – AMRAP merkins, squat jumps, pull ups, big boys
Bumble bee – game of infection

MOLESKINE:
T-Claps to The Banker, AAA, and Bumble for stepping up to lead with no notice. It’s tough to lead with no prep, but as men we need to be ready to step in and step up.

I was up all night with a sick two year old and was not in good mental shape to lead the workout.

Shared that I was grateful for the time I spent comforting my 2.0. Time goes by fast and she won’t need me for long.

ANNOUNCEMENTS:

COT: Prayers

Posted on

The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.

Posted on

Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered