Author: F3 Nashville Backblasts

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Christmas Caroloing

AO: westeros
Q: Chunks
PAX: Salpal, Grape, hambone, Right Said, Crawlspace, Detective Pikachu, Vector, Focker
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
25 SSH
Some other stretches
THE THANG:
Mosey across West End for a tour of the neighborhood and lights.
Stopped at every house that had lights to do a variety of exercises.
Stopped along the way to deliver a christmas present to one of out fellow PAX
Mosey back to the hill near the startex for some dealers choice while one PAX ran up and down the hill
One more lap around the AO stopping at one last house for some exercises.
Mosey back to StartEx.
My gift to the PAX was ending a couple minutes early.
ANNOUNCEMENTS:
New Year’s Day Convergence
Lean Pax #leanpax
Hendersonville re launch 1/13
TAPS:
DP’s family after loss of grandmother
Focker’s coworker’s husband

Always an honor to lead. Christmas is a time to be with family and you guys have become my family. So grateful to be a part of this group. Merry Christmas and Happy New Year to everyone.

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12 Days of Christmas Blast

AO: bomber
Q: DintyMoore
PAX: Vector, Papa Bear, Pep, Cream Cheese, Sherlock, hambone, Firefox, Recharge
FNGs: None
COUNT: 9
CONDITIONS: Cloudy and crisp

WARMUP: mosey around clubhouse before WMHs, LBACs, Low n Slow Squats, Low n Slow Merkins

THE THANG:
12 Days of Christmas
1 Run up the hill
2 Star Jumps
3 Pullups
4 Imperial Walkers
5 Burpees
6 Broad Jumps
7 Vector Ups
8 Hand Release Merkins
9 WW1s
10 Air Squats
11 Flutter Kicks
12 Reverse Lunges

Mary to finish with WallSits passing ‘coal’ back and forth before Hollow Body HoHoHolds

ANNOUNCEMENTS:
#LeanPax starts Jan. 2nd, Christmas Day workout at Westeros, New Calendar for Q and hosting events, Dec. 29 workout at Handsomizer – Bomber AO Closed for Kickball Competition

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12 Days of Charlie Daniels Christmas

AO: mistymountain
Q: Flash
PAX: Transporter, McAfee, Skeet, Sanders, Chewy, 3X Mountain Men
FNGs: None
COUNT: 9
CONDITIONS: Cold, but not for very long.

WARMUP: Reindeer Crawl (aka Bear Crawl) 50M

THE THANG: 12 Days of Christmas, Misty Mountain style. Just like the song, work your way up to the 12th day doing movements for each day. Plank until all in.

1 – Spiderman Pushup
2 – Reverse Lunges
3 – Plank Ups
4 – Bird Dogs
5 – Buuuuurrrrpeeeeeees
6 – Squats a Jumping
7 – Mountain Climbers
8 – Dips a Dipping
9 – Jacks a Squatting
10 – Bikes a Peddlin’
11 – Narrow Pushups
12 – Burpees Burping

Every third day, complete a 50M reindeer crawl.

Once we got to 12, we reversed it & went from Day 1 to 12 a single time.

.25 mile mosey & 25M reindeer crawl

2 minutes of flutters, leg raises, plank to close it out.

Ho ho ho!

ANNOUNCEMENTS:

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Christmas cookies

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: AAA, G-string (Eli Kresta), morning star, The Banker, Pebbles, @bumblebee
FNGs: None
COUNT: 6
CONDITIONS:
Chilly

WARMUP:
Inchworm walkouts to merkin X5
Slooow squats X12
SSH X24
Willie Mayes Hayes (sp?) while we went over mission, principles, and credo
Bearcrawl to tree and lunge back

THE THANG:
Split into two teams of three
One Round robin
-PAX one does lunges with sandbag to the road and back
-PAX two does pull-ups until pax one returns
-PAX three does three-count merkins

Two Rounds robin
-25 front squats with bag
-Swing rows
-derkins

Three rounds individual
-10 Bulgarian split squats each leg
-20 ierkins

Pair up
Two fifteen yard brother bear crawls

End with little drummer boy merkins

ANNOUNCEMENTS:
New Year’s convergence at Green Machine
The Knoll is on for next week

MOLESKIN:
During BINGRO, one challenge was to write your own eulogy. This was quite an emotional experience for me, and one key takeaway was thinking about who I’ll leave behind. Furthermore, what am I doing to prepare them for my death? How can I train my children to be successful when I’m no longer around.
So in thinking about that, I started drawing up a plan of all the things I want to pass on to them like: how to change a tire, change the oil in their car, skin a pig, appreciate good food and good whiskey, etc. most of all, I want to teach them how to think and question and explore the world around them.
Keeping this in mind makes me so much more intentional with my day-to-day activities and conversations. Think about what you want to pass on and how you will set up your family to thrive when you’re no longer their protector.

Thank you for letting me lead you men this morning! Thanks @morning_star for the tea. It went great with the gingerbread cookies!

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Solid Fundamentals

AO: devilsden
Q: McAfee
PAX: Skeet
FNGs: None
COUNT: 2
Conditions: well below freezing

Warm Up: Farmer’s Carry all the weights to the playground.

The Thang:

Simple, straightforward work; EMOM rounds of 45 seconds, PAX switching between active/dynamic movements and static/isometric exercises.

Round 1:
Weighted Merkins
People’s Chair

Round 2:
Kettlebell/Plate Swings
Plank

Round 3:
Squat Thrusters
Dip pause

After 2 cycles it was time to cool down with Farmer’s Carries and Rifle Carries to return the weights.

This Q was about fundamentals, about doing the basics frequently and with exceptional form. No matter what age, experience, or fitness level, PAX can always benefit from going back to the fundamentals.

As in the Q so in life; we will continue to persevere at Devil’s Den until, in God’s timing, the seed of F3 we’ve planted continues to grow and mature into a full fledged region. This is the way.

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Christmas Q

AO: middle-tooth
Q: Rocket Mortgage
PAX: moneyshot, Cowboy, sooner, Oatmeal, Topanga, TheShield, Esposa
FNGs: None
COUNT: 8
CONDITIONS: 24 Degrees. Beards were icy

WARMUP: The usual. Mosey’d to tennis courts for some additional butt kickers, high knees, skips, and karaoke. It was hard not to be merry.

THE THANG: 11s on the tennis court. 1st set: Merry Thrusters and Bethlehem Star Jumps. 2nd set: WW2s and burpees.

Ran a lap around the circle and stopped at bleachers for 50 step ups, 40 dips, and 20 decline merkins.

COT: Prayers for traveling families and those lonely during the holidays. ✌🏼

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The Shoppes of Green Hills

AO: iiipillars
Q: t-cell
PAX: Focker, Black Lung, Baguette, Grape, Pep, Bad Boy, Go Fish, Gov’t Mule, Howitzer
FNGs: None
COUNT: 9
CONDITIONS: Cold, but warmed up just enough to get colder at Coffeterria

WARMUP: Light stretching while I complained about @blacklung and others being late and messing up my meticulously timed shopping workout.

THE THANG:
2.5 (25!) mi jaunt thru the main shopping district to gather gift ideas and look at lights. Generally speaking we did the following along the way.
25 Anthro Abs
25 Lululemon Lunges
25 Kendra Scott Drop Squats
25 Bud’s Liquor Burpees
25 Mall Merkins
2 sets of Doughbird Did
25 King Jewelers Jump Squats

MARY:
25 Happy Crunchy Frogs from TCell
25 Flutter Kicks from Go Fish
25 crunches from Focker
30(??) split leg sit ups from Black Lung who continued to sabotage my workout until the very end.

ANNOUNCEMENTS:
LeanPax and Convergence next week at Middle Tooth

COT:
Pep and Baguettes dads.
Reminder from Focker that holidays are tough time for so many, including us as fathers, husbands, friends, etc. Stay present and stay alert during the next few weeks.

Coffeteria Festivus:
Grape told me to shut up and just lead the workout.
Focker told us about a workout that’s harder than F3.
We don’t like it when PA works is out too hard.

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Katy Guest Q compliments of VMax

AO: the-knoll
Q: Cash
PAX: AAA, Cash, G-string (Eli Kresta), morning star, The Banker, Timber, VMax, Bumblebee (2.0)
FNGs: None
COUNT: 8
Honored to lead the men of The Knoll this morning for my first Tennessee BD! What a solid group of HIMs! We Rickrolled, slayed dragons and rocked around the clock. YHC was even “anointed”!

The Lineup: VMax, Morning Star, Bumblebee (2.0), AAA, GString, Timber, The Banker and YHC

Disclaimer + CPR Q + Sweeper assigned

Warmarama –  Motivator x 6 (countdown of slightly weird choreographed SSH things.), CH Squats x 10 IC, CH merkins x 10 IC, Abe Vagoda x 5 IC, GG x 5 IC

Rickroll Ohnos – the pax probably didn’t know what to think when the Q started doing his best Rick Astley moves, but they fell right in line and got after it!

Indian Run around the field with Bluetooth speaker at high port in the front (or at a “rifle carry” for the non-military types). Circled back at one point to pick up the 6. Never leave a man behind!

The Thang

Clock Merkins – starting at 12 o’clock high, we decreased in reps as we traveled around the dial from 12 to 1 on Q. Goal was to keep your knees off the deck all the way through to #1.

Clock Flutters – again decreased in reps as we traveled around the dial starting at 12 IC.   Involved some creative squirming on your 6 in order to meet the goal of keeping your feet off the deck.

Clock Mountain Climbers – decreased in reps as we traveled around the dial starting at 12 IC.  Fingers were nearly frozen towards the end so Q resorted to making fists.

Indian Run around the field with Bluetooth speaker at high port in the front.

Back to the starting COP. T-claps to Morning Star for bringing the red lantern so we had a beacon guiding us back.

Partner Up, line up across from your partner with the sidewalk in the middle for the…

Deconstructed Welsh Dragon – bear crawl to meet your partner in the middle.  Hand slap, 1 merkin, hand slap, 1 plank jack, hand slap, 1 pair of shoulder taps.  Crawl bear back to the starting point.  Increase in reps to 5 of each exercise.  Plank for the 6 or go work beside them.  Pax worked hard til the very end of this one!

Bobby Hurleys x 25 IC (Q demo’ed proper BH form of slapping both hands on the deck then shooting a J. Swish!)
American Hammers x 25 IC
Carolina Dry Docks x 25 on Q
Bonnie Blairs (jumping lunge) x 15 IC
CH Merkins x 15 IC with a little HOLD at the end.

And for the finale, YHC’s signature move. The Low Flutter with my own twist at the end which in Katy has been affectionately dubbed:
Cash Kicks™️ x 46 IC + HOLD your legs out straight alternating between feet at 6″, 45°, 90°, 45°, 6”. Hold the final 6” til 0615.

COT – Counterama, Namearama

Word – YHC made the point about the importance of the HC not just in the gloom with your brothers but in all the more important parts of life. As always, YHC was preaching more to myself than any of the pax.

TAPs – stay in COT

(Rest of the BB will be shared in the Comments…)

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Chchanges

AO: westeros
Q: Salpal , Chunks
PAX: Crawlspace, Vector, Michelin Man, hambone, Pep, DintyMoore, Grape, Natural Ice, Spinal Tap, Tim the Toolman, Red Skull, Supernova, Sherlock
FNGs: None
COUNT: 15
CONDITIONS:
Cold enough for @Supernova to come out

WARMUP:
OYO

THE THANG:
Prompt start at 0529; @Michelin_Man ran. Other PAX grabbed coupons courtesy of @Tim_the_Toolman.

Thang 1: DORA on a timer:
– Blockies and Broad Jumps
– Burpees and Murder Bunnies
– Lt. Dan’s and Weighted Lung Walks

Ran back to parking lot, handoff to @Chunks

Thang 2:
– Mid-Beatdown Mary (preponderance of flutter kicks…)
– Various coupon routines (curls, press, squats, etc.), each PAX went around taking turns 10 burpee timer
– P90X Yoga

MARY:
(see Moleskin)

ANNOUNCEMENTS:
@Chunks is your new AOQ of Westeros! Coffee requests complaints, suggestions, and feedback can all be directed to him. I myself will vanish, never to be seen again this side of the Cumby (jkjk I’ve already HC’ed for a Holly Jolly Christmas beatdown courtesy of @Chunks).

See above re: Christmas workout at Westeros.

It’s been a pleasure to serve you all, I’m grateful for this community of men, and the invitation by @Siri and @Michelin_Man to lead this past year.

COT:
Prayers for @Salpal boss during a time of mourning in what for many is a season of hope and joy.

Green Sally down.

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Merkins and Abs

AO: bomber
Q: Siri
PAX: Puzzlah, Firefox, Vector, Pep, Tim the Toolman, Crawlspace, Focker, DintyMoore, Black Lung, hambone, Wet Wipes, Cream Cheese, Young Pawn, Apologies to those who I can’t remember! Tag in the comments.
FNGs: None
COUNT: 17
CONDITIONS: Swell

WARMUP: mosey

THE THANG: mosey, merkins, mosey, merkins, mosey, etc. (merkin count: 120)

Abs at the playground:
3 sets of:
40 flutter kicks
10 merkins
30 LBCs
10 merkins
20 American Hammers
10 merkins
10 V-ups
10 merkins
(Merkin count: 240)

Miscellaneous exercises for the remaining 10 minutes including 70 incline merkins and 5 minutes of broga.

MARY:

ANNOUNCEMENTS: NYD convergence at Green Machine, 6-7am
Lean PAX starting 1/2/24
BrewRuck happening soon – ask Hambone
Other??

COT: