Author: F3 Nashville Backblasts

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Childish Play

AO: the-knoll
Q: Timber
PAX: The Banker, Malibu, morning stār, El Capitan, Pebbles, G-string, Timber, Smoltz (2.0), Mucchi (2.0), Iowa (2.0), Bumblebee (2.0), Butter
FNGs: 1 Butter
COUNT: 12
CONDITIONS: 73 degrees, light rain for the first 20 minutes

WARMUP: SSH, Squats, Overhead arm clap, variety of stretches for legs (covered F3 mission, principles, credo here)

THE THANG:
Station 1: Item Toss
-divided into 2 teams, each PAX selected an item to throw to a target 25 yards away (items: football, tennis ball, frisbee, dodgeball)
-total # of steps from the target that items landed = total # of reps of exercises
-exercises: pullups, burpees, merkins (Round 1); squat jumps, Apollo Ohnos, spicollis (Round 2)
Station 2: Obstacle Course Run
-1 PAX from each team ran the playground obstacle course while other PAX completed a dealer’s choice of shoulder/core exercise (2 rounds)
Station 3: Matching
-8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping the cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. Cards: Carolina Dry Docks, Burpees, Merkins, 4ct flutter kicks, WWIIs, LT Dans, Jump Squats, Pullups

MOLESKINE: for the item toss, # of reps ranged in the 20-28 reps range for teams. The rain added in some challenges (like making the obstacle course a tad slick) – good work by PAX to err on the side of going slower to stay safe. El Capitan proved his tremendous servant leadership by showing up at the end with Mtn Mojo for the group. We expressed gratitude for a successful court date for Sparrow in their adoption process.

ANNOUNCEMENTS: check slack channel!

COT: emphasis on the power of AFFIRMATION. When genuine, affirmation has the ability to install confidence and a feeling of security in our kids, and it has the ability to break down barriers with others we might have conflict with in our lives.

Great work this morning!
-Timber

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Indian Style

AO: devilsden
Q: Flash
PAX: McAfee, Reveille, Flash, Woodchuck
FNGs: None
COUNT: 4
CONDITIONS: Almost…cool…?

WARMUP: 6 Turkish get-ups

THE THANG: July Kettlebell Regimen x4. Finished with 5 minutes of burpee broad jumps until the clock hit 6:15AM

MOLESKINE: Mumble chatter: Home COVID tests are weird, Army fitness requirements even weirder, Flash has hair under his hat, Woodchuck new gig, McAfee did not remove shirt, Rev can’t sit Indian style, can you even say “Indian style” anymore?

ANNOUNCEMENTS:

COT:

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Simple 7s

AO: the-discipline
Q: hambone
PAX: Dylan Wickliffe, Dilbert, Country Parkour, Dizzy Doc
FNGs: None
COUNT: 5
CONDITIONS: post-rain smell

WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.

THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.

MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.

ANNOUNCEMENTS: Check the slack machine

COT: Prayers for continued growth

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Catch me if you Can 🏃🏻‍♂️🏃🏃🏻‍♂️

AO: middle-tooth
Q: Cal Worthington
PAX: DrRupp, Michelin Man, Rocket Mortgage, sooner, Oatmeal, bluemule, Cowboy
FNGs: None
COUNT: 11
CONDITIONS: Steamy :hot_face:

Another steamy day in the gloom as 8 schweaty pax braved the moisture to come see what YHC had in store! We :man-running:. We :package: jumped. We :burpee: . Then we ran some more, mixed in some other exercises and :burpee: :burpee: :burpee: :burpee: at the end because why not!?!?

WARMUP: I.C. X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Stay down 4 stretch, left & right
Worlds Greatest Stretch

THANG 1:
Catch me if you Can Burpee – to Picnic Benches

Pick a Partner, one runs while the other does a burpee. Catch your partner, they drop for a burpee and you run, rinse and repeat till destination.

THANG 2: 11’s
:burpee:s & 📦 Jumps

THANG 3:
Catch me if you Can :burpee: back to parking lot!

THANG 4: Parking Lot ⭕️ Sprints x20

Partner Up! Partners run in opposite direction around the whole parking lot. When they meet, drop and do the exercises below then keep running back to the start. 20 count on all exercises / Ab exercises in cadence!

T Clap Merkins
Big Boys
Sumo-Squats
Flutters IC
Freddy Mercuries IC
Burpees

Announcements: Hop on slack
COT: Grateful for F3 Nash
:pray: : Families/ Marriages/ :us:

:heart_hands:

Cal Worthington

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Daft Punk is playing at my house

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Two Face, Zelenskyy, Sooie, Haggis, Black Lung, Go Fish, Will Norton, Grape, Swiffer, Foot Drop, Fake Job, gov’t mule, Tackle Box, Good Morning America, Full Monty
FNGs: None
COUNT: 18
CONDITIONS:

Oh-so hot, the perfect foretaste of what will surely be a steamy 14th anniversary.

WARMUP:

Mosey to the field for some

SSH
I’s, Y’s, and T’s
RAC->MNC->RRAC
WMH
SnL Squats

THE THANG:

Marriage, like life, is a dance. With YHC celebrating an anniversary tomorrow, it was time to prep with a dancer-inspired workout.

STEP 1

4 sets:
Explosive jump lunge w mid-air switch x 5 ea side//1’ rest with Merkins x 20

STEP 2

4 sets:
Bulgarian split squats x 12 ea side//1’ rest with Prone Snow Angels x 20

Shake it out with a lap

STEP 3

4 sets:
Partner Nordic Curls x 8-10, alternating each set

STEP 4

4 sets:
Deep Squat Calf Raises (with wall assist) x 15//Tibialis Raises x 20

Reverse crunch for six

STEP 5

4 sets:
Pull-ups x 8-10//Pseudo-Planche Merkins x 15

Mosey back to flag

ANNOUNCEMENTS:

– Gulliver’s Travels challenge is in full swing. The perfect excuse to check out some AOs you might not otherwise attend. Speaking of…
– 4:13 Strong is back in action. Hit up thestronghold and help lead this class of men toward new lives.
– Night Moves at Bicentennial Park this Saturday.

TAPS:

– Praises from Haggis for a special time on the road with his dad.
– Prayers for Swiffer ‘s friends’ daughter Victoria and her upcoming surgery, and praises for a successful first operation.

A pleasure as always, men. Life’s a dance, and you sure learned as you went today!

PA out

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Tabata to Johnny Cash

AO: the-knoll
Q: Timber
PAX: Pebbles, The Merchant, morning stār, The Banker, Sparrow, El Capitan, AAA, FLO, Timber, Eric Phillips Snapshot (Suncoast), Tea Party, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: mid 70s, no dew on the grass

WARMUP: 3 sets of 50 yard jogs, SSH, merkins, squats, mountain climbers, lunge streches (covered F3 mission, principles, credo here)

THE THANG: played to the tunes of Johnny Cash hits
Station 1 (Tabata): 30 seconds on/15 sec recover, 6 exercises, 5 rounds; Exercises: merkins, squats, dips, burpees, split squats, LBCs
Station 2 (Pull-up challenge): 6 minutes (I said 5, but we ended doing 6 minutes), set of 10 pullups followed by ~100 yard run, 9 pullups/run, 8….Challenge was to see if you could finish before time was up.
Station 3 (Marys): American hammers, Big Boy SUs, flutter kicks, pickle something (Eric Phillips Snapshot (Suncoast) you’ll have to remind me of the name – we’ll do them again for sure!)

MOLESKINE: it was great to have our guest from Florida stop by (Eric Phillips Snapshot (Suncoast)), El Capitan came through again with some ever delicious Mtn Mojo, The Banker and Pebbles were closest to finishing the pullup challenge (I think they got to 2 pullups); Smoltz says he finished, but I’m not sure I can believe him.

ANNOUNCEMENTS: check F3 channel for details!

COT: Don’t be afraid to seek challenges. Putting ourselves in front of something we fear (even if small) can help us develop courage we’ll need in bigger moments. Also, a reminder to continue practicing gratitude – a pillar of happiness!

Thanks for coming together with me in the gloom boys!
-Timber

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Giving Tree, Ultratecht, Toothless, Sooie, Longcut, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

A big thanks to our travelers from the west joining this morning Sooie Toothless

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
– Dora: 300 SSH and Squats while partner runs
-With Coupon: 100 Press, Curl, and Squat in 25 set increments with run between sets
-2 trips of Lunges down and back

Circle of Mary

ANNOUNCEMENTS:
Fish Fry this Friday at Riverside Revival
Cornelia Fort Concert Series this Saturday

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Thanks For The Coffee

AO: thebuffalo
Q: Goose
PAX: Ultratecht, Hot Route, Superchick, greyalbum
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Willie mays hays cherry pickers, forward fold, arm stretch, calf stretch.

THE THANG:
100 reps of squats, SSH, and curls in 25 set increments. Rifle carry coupon in between sets.

Adora: 300 ww1 while parter lunges.

Mary

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Dragonslaying and Other Recreational Activities

AO: handsomizer
Q: SalPal
PAX: Black Lung, Freakonomics, Strutter, Cuban Missile, Rocket Mortgage, Frasier, Betty Ford, Patty, Natural Ice, Blueliner
FNGs: None
COUNT: 11
CONDITIONS: Epic

WARMUP: WMH + Mosey

THE THANG: Tiamat is a legendary five headed dragon goddess with high armor class, limited magical immunity, elemental resistance, the works.

How do you take down this dragon? Sweet sweet sustained damage per second.

Start with 1 Durpee at the bottom of the stairs. Run up to each landing and back, doing a durpee at the bottom. Each landing is 5 Dips, 5 Derkins, 5 Dive Bombers, 5 Diamond Merkins.

Repeato, increase Durpee by 1 and landing reps by 5. Finish doing 5 durpees at the bottom and 25 reps at each landing.

MOLESKINE: Black Lung made a healing joke. I laughed/coughed up blood.

ANNOUNCEMENTS: A lot happening. Bourbon run (see Strutter), Brew Ruck, Hunger Games, Night Moves, Castle Run, Gulliver’s Travels.

COT:
Lift up the men who need F3.

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Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening