Author: F3 Nashville Backblasts

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Leg Day

AO: middle-tooth
Q: Young Pawn
PAX: Betty Ford, Cowboy, DrRupp, moneyshot, Oatmeal, Pole Dancer, Rocket Mortgage, sooner, Toothless, TheShield, Topanga, Stinky Pete (F3 Chapel Hill), Overnight
FNGs: 1 Overnight
COUNT: 14
CONDITIONS: :barely_sunny:

WARM UP: :plank: ⭕️
It was day 2 of plankpril so all pax needed to do a 66 second plank. We stood in a circle and took turns doing a plank while the rest of the pax did 66 seconds of warm up exercises including arm circles, imperial walkers, lunges, Bonnie Blairs, squats, and others.

THANG 1: Lopsided Races :man-running: :bear:
Pax paired off and repeated raced to a mark 5 yds away and back. One pax in each pair sprinted and the other bear crawled. The winner of the race had to go 5 steps farther in the subsequent one. The sprinters won the first couple and then crawlers started to even the tide.

THANG 2: Dorabell :school_satchel: :kettlebell:
Pairs did a Dora with 100 each of squats, Freddy Mercurys, fire hydrants and Lt. Dans. Plus, there were two kettlebells (16 and 24 kg), after both pax in a pair carried one it was passed down the line.

MOLESKIN: YHC has been away on a health hiatus and it felt good to be back. Grateful for F3 Nashville.

COT:
:pray: Prayers for grief and healing

ANNOUNCEMENTS:
:beers: Brewsday postponed until next week, see 2ndf

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

WARMUP: Warmup mosey to courts + active stretches upon arrival.

THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.

MOLESKINE: (Can someone tell me the difference between this and announcements?)

ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest

COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.

Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.

Always a pleasure to lead. Sally out.

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[the-castle] Coupon Work

AO: the-castle
Q: Chunks
PAX: hambone, Dilbert, Disc Jockey
FNGs: None
COUNT: 4
CONDITIONS: No rain or wind

WARMUP:
Normal warm up: SSH, Left over Right, Good Mornings, Little Baby Arm Circles

THE THANG:
Coupon work
Every HIM grabbed a coupon and moseyed to the lacrosse field
PAX did an exercise with a coupon while a HIM moved with different modes of travel as the timer.
Exercises: Curls, Squats, Burpees with sand bag toss, overhead press, Head, Shoulder Knees and Toes, Big Boy Situps
Mode of Travel: Murder Bunnies, Run with Sandbag, Run
Rifle carry back to Startex
MOLESKINE:
Paused for a moment to take in the sunrise and think about the meaning of the upcoming Easter Weekend.
Shared a little bit of what I said at my Grandfathers funeral about being present in everything we do
ANNOUNCEMENTS:
UFC 300/BBQ on 4/13/24 at my house
COT:
Prayed for Easter Weekend

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Mindfulness

AO: handsomizer
Q: Chunks
PAX: Spinal Tap, Grape, Right Said, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Pleasant

WARMUP:
Mosey to the Parking Garage
Normal warm up of SSH, Imperial Walkers, Little Baby Arm Circles
THE THANG:
Exercise at the bottom of the ramp, mode of travel up the ramp to half way do the exercise again, mode of travel to the top of the ramp excercise again
Exercises: Merkins, Hand release merkins, big boy situps, LBCs, Lunges, Jump Squats
Mode of Travel: Bear Crawl, Lunges, Mosey, Bernie

Pass the Speaker Caboose is loose run back to the startex
MOLESKINE:
Reach the top of the parking garage
Paused for a moment to take in the sunrise and think about the meaning of the upcoming Easter Weekend.
Shared a little bit of what I said at my Grandfathers funeral about being present in everything we do

ANNOUNCEMENTS:
4:13 Class in need of encouragement, so make plans to come and encourage these men as they start a new life.
UFC 300/BBQ on 4/13/124 in Hendersonville. Check out 2ndf for details
Plankpril startes 4/1/24. Check slack for all the details

COT:
Closed in prayer for Easter and all of us dads to be present with our kids.

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Passion WOD

AO: mistymountain
Q: McAfee
PAX: Linus, Transporter, Sanders, Cold Call (St. Charles, MO), Mountain Man 1-4
FNGs: None
COUNT: 9
CONDITIONS: Chilly!

WARMUP: OYO stretching

THE THANG:
100 double unders or line jumps
800m barbell carry (95lbs or 65 lbs)
100 burpees

ANNOUNCEMENTS: plankpril starting up soon! Check out general channel for more info

COT: prayed for those dealing with sickness and medical issues

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Ashanti at Sunrise

AO: bomber
Q: Pole Dancer
PAX: DintyMoore, Siri, hambone, Puzzlah, Sherlock, Tim the TOOLMAN, Wet Wipes, CubCadet, Vector
FNGs: None
COUNT: 10
CONDITIONS: Crisp and Clear

WARMUP: Mosey to the North Course, active warmups on the way back

THE THANG: Deck of Death!

Burpees for Spades
Merkins for Clubs
Double Crunches for Diamonds
Lunges for Hearts

Aces & Jokers were a 60 second plank hold and loop around the lot

ANNOUNCEMENTS: Plank challenge coming up in April

COT: Prayers for consistency and determination

Playlist: https://open.spotify.com/playlist/7bKgtfP7ItR4g1uWBtlXXg?si=02dbc2ab228a46bb

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#the-knoll’s 1st Annual (B)easter Egg Hunt!

AO: the-knoll
Q: El Capitan
PAX: Aflac, Wolfpack, morning star, El Capitan, Ex-Pat, Sooie, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 8
CONDITIONS: frosty & starlit

TUNES: Americana / Alt-country

WARMUP:

1. downward dog
2. Viper
3. 3x power push-ups (both sides)
4. Deep Calf stretch
5. Back twist
6. BACs & BackBACs 15x each
7. Motivators to 5

THE THANG:

All PAX circle up in grass beside picnic table.

One PAX will don headlamp & bring back one (B)easter egg – eggs are hidden around playground, underneath trees, etc.

Waiting PAX will perform a plank until seeker returns.

All PAX will perform whatever exercise is written on the slip of paper in the (B)easter eggs.

Rotate until all eggs have been opened (25 eggs total – we did 24!)

MOLESKINE:

I encouraged the PAX to find ways to include joy in the hum-drum and routine moments of life.

ANNOUNCEMENTS:

– Plankril starts Monday!

– BYO2.0 workout on Tuesday, April 2nd.

COT:

– Countorama
– Nameorama
– Sooie on the 6
– Prayer requests shared & lifted up to the Lord
– Sooie Brewie

So thankful for y’all!

:mountain:

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Soft Landings Only

AO: titan
Q: Chunks , Natural Ice
PAX: Tim the Toolman, Sherlock, Black Lung, bluemule, preacherman, Right Said, Good Morning America, Brother Bluto – Chicago
FNGs: None
COUNT: 10
CONDITIONS: Spring time in Tennessee

WARMUP:
SSH
Imperial Walkers
Good Mornings
Willie Mays Hayes
Right over left; left over right
Natural Ice Lead the PAX on a mosey around the lawn while I got the Computer setup

THE THANG:
A continuation from Monday at Westeros, we enlisted the godfather of F3 Tony Horton to lead us in a Plyometrics (Jump Training) Workout.

The word of the day was: SOFT LANDINGS PAM!!!

Here is a link to the workout if your so inclined to do it again: ia601900.us.archive.org/15/items/img-2024/IMG_1986.mp4

Moseyed back to Startex for a 10 burpee buy out and 5 mins of Mary

MOLESKINE:

Natural Ice had a good word about how working out is better with friends. P90X has it’s place, but doing it alone is a challenge. He challenged all of us to find those Sad Clowns in our life and bring them out to F3. Good word brother.

ANNOUNCEMENTS:

Manly Mile tomorrow at Green Machine for those tough enough
UFC 300 watch party 4/13 in Hendersonville. Check 2ndf for all the details

COT:

Prayers for the families of the Covenant School as today marks the 1 yr anniversary.

Thanks as always the honor to lead. Tony will make a guest appearance again, but not for a while.

Chunks

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Hacker (Franklin), Michelin Man, Chunks, Judy, Decaf, Army Surplus, Yak, Frozen, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt Meatball, Training Wheels
FNGs: 1 Training Wheels
COUNT: 18
CONDITIONS: Wet and Soggy

WARMUP: SSH, IW, Squat, Leg Stretch, WMH

THE THANG: A perfect day at The Stronghold. The wet weather created a little adversity which provided the opportunity for us all to choose between an attitude of joy or frustration. The train created a disruption that allowed us all the chance to choose between doing the right harder thing or taking an easier shortcut.

MOLESKINE: Over the past week, we have let five men go from this current class (from 15 to 10) as we continue to weed out those that are not yet ready to take this opportunity seriously. Those five men are now back in uncomfortable, unsafe and even dangerous situations. Hopefully we will see those men come back and try again with a future class.

ANNOUNCEMENTS: The Tennessee vs. Alabama showdown is less that two weeks away. Help TN defend the flag by showing up on Saturday 4/6, 6:30am at Pinkerton Park in Franklin. Check middle-tn for more details.

COT: Prayers for the men at 4:13 Strong and for those that are no longer with us.

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Shuffle The Deck

AO: iiipillars
Q: Goose
PAX: DintyMoore, Harbaugh, Zelenskyy, princessaurora, Grape, Go Fish, Black Lung, Skeletor (F3Roco), moneyshot, Howlitzer, Formica, Cowboy, Hagus, Fully Monty, Lora Lei
FNGs: 2 Fully Monty, Lora Lei
COUNT: 16
CONDITIONS: wet

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

THE THANG: mosey to parking garage

The Deck of Cards

ANNOUNCEMENTS: murder mile at Green Machine this Thursday

Plankpril is approaching