Author: F3 Nashville Backblasts

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[maypull-up] Final Pull-Up Test

AO: may-you-pull-up
Q: Hair Band
PAX: Good Morning America
FNGs: None
COUNT: 2
CONDITIONS: rainy

WARMUP: oyo arm circles, t claps, lat stretches

THE THANG:
Pull-up test
GMA: 14
Hair Band: 10

MOLESKINE:
I felt like I had a couple more in me but I had a very hard time holding on to the bar and my biceps were still sore from Black Lung’s stronghold workout Thursday.

T-claps for GMA for going from 8 to 14 pull-ups!!

ANNOUNCEMENTS:

COT:
Family, work, and health

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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Off Campus

AO: the-castle
Q: Chunks
PAX: Sunshine, hambone, Pep, Dilbert, Under the Table, SPAM (DR the Natti)
FNGs: None
COUNT: 7
CONDITIONS: WET

WARMUP:

THE THANG:

Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees

Posted up under the pavilion for an round of DIDS

Moseyed further into the Park stopping to do a round of BOMBS

Moseyed back to Startex stopping a couple times for Burpees

Finished up with some P90X yoga and some box breathing.

MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.

ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:

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A Sweet and Salty Suprise

AO: bomber
Q: SalPal
PAX: Pep, Hedwig, DintyMoore, CubCadet, Vector, Tim the Toolman, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Brisk, you’d think it was still spring.

WARMUP: Short mosey + active stretches.

THE THANG:
1. Hill bernies + burpees + jog down + iron mikes on a timer. Reps added until splits left ~30 seconds for rest.
2. SWEET or SALTY? DintyMoore picked SALTY. Situps, Air Presses, Low Plank Hold, Tricep Dips, and “You vs. You Burpees”
3. Precision sprints – try to run to outfield and back, get as close as you can to 30 seconds. Missing time meant burpees.

MOLESKINE: People spent time trying to figure out if SaltyPal is a bit, or if I’m genuinely that angry all the time. It’s a bit of both. 😉

ANNOUNCEMENTS: 2.0 workout next week, see slack for deets.

COT: Prayers for healing, community members and family recovering from surgery. Hedwig with 2.0 en route + new job. Prayers for my M + her job search, praise for ongoing success. All other intentions spoken + unspoken.

Cafe Star Bagel for Coffeteria.

Stay salty Nashville. Sally out.

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Diesel 13

AO: greenmachine
Q: Grape
PAX: Movin On Up, Spinal Tap, Focker, Haggis, FeelTheBerns, monster biscuit, moneyshot, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: 55 degrees is just perfect

WARMUP:
34 SSH
17 LBAC F
17 LBAC R

THE THANG: this was a Shaq themed workout since it was my 34th bday and he is the best to ever wear #34

4 laps around the track (Shaq won 4 titles)

Diesel 1-2-3

24 Iron Mikes (PPG)
52 Merkins (FT %)
61 squats (career high points)
117 dry docks (playoff steals)
216 LBC’s (playoff games)
Runner goes to 50 yard line and back

Thunder burpees

Can’t touch this sprints

10 MoM

MOLESKINE: had a blast celebrating my birthday with yall! Always remember…destiny favors the prepared

ANNOUNCEMENTS: 2.0 workout on 6/8, brewsday coming up next week as well

COT: prayers for Yuri, for Michelin Man, for Focker, and many other who are battling physically, spiritually, and emotionally

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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EZ-Come, EZ-Go/These are a few of my favorite things

AO: cruelhall
Q: EZ-Go
PAX: Winona, Michael Freiburg, Donkey Hammer, Matador, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: Not as hot as you’d think

WARMUP:
Broga flow – Esposa baggervance

THE THANG:
Picked my favorite movements and moments from the past year to the tunes of my favorite graduation and/or bar closing songs. https://open.spotify.com/playlist/4IqfSN7EqdCBKwYiNg0m0o?si=uYuyH3o_RzO38jkx8qh0bg&pi=u-O6LpeJ-5Rh-X

Indigenous peoples run – Accounts Receivable

Crawl bear up the bus loop grass hill – Batman (F3 Hampton Roads)

Proceed to parking lot:
7s with HSPUs and WW1s

Proceed to Churchill:
7s with blockees and atomics

Proceed to playground:
7s with bubkas and face smashers – Works for a Guy

Proceed to pavilion:
50 merkins, 50 Carolina dry docks (a la Century Club) – ccr

Proceed to parking lot:
Mary:
50 Once-a-Months (Alabama prom dates) – Matador
Plankpril until time – Grape

MOLESKINE:
Thankful for the memories and HIM who have made this community what it is. Excited to see Donkey Hammer take the reins and take this thing to the next level!

ANNOUNCEMENTS:
2.0 workout Saturday June 9 at Green Hills Park
Donkey Hammer taking over as AOQ starting next week!

COT:
Summmmmmer

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Empty Chairs at Empty Tables

AO: atlantis
Q: SalPal
PAX: SalPal
FNGs: None
COUNT: 1
CONDITIONS: Foggy and gloomy.

WARMUP: Light stretching.

THE THANG: Short solo jog.

MOLESKINE: The difference between solitude and loneliness is the willingness to embrace that quiet space alone. Glad I was able to turn today into a quiet morning of reflection and easy running.

ANNOUNCEMENTS: ….but don’t worry, the bitterness and saltiness will be back in short order, so I guess I’ll have to take it out on the poor souls at bomber tomorrow.

COT: Sending well-wishes and prayers to the usual suspects, hoping that summer travel is treating you well, and looking forward to seeing you out there next week!

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Moseys and Musings

AO: the-knoll
Q: DintyMoore
PAX: AAA, morning stār, Siri, FLO, Wolfpack, El Capitan, Timber, Ex-Pat, Sparrow, Pebbles, Sooie, Bumblebee, Tonks, Fish Biscuit, Smoltz, Gabby Cat, Foxy, Bookworm (2.0)
FNGs: 1 Bookworm (2.0)
COUNT: 19
CONDITIONS: idyllic

WARMUP:
Arm circles – 10 rep
Back backs – 10 rep
Good Mornings – 5 rep
Motivators – 5 count
Willy Mays Hays – 5 count
Hip Swings – 5 count

THE THANG:
Thing 1 – HIIT x 2
Playground
30 sec work / 15 sec rest
High Knees – 30 sec
Drop Squats – 30 sec
Romanian Split Squat Left – 30 sec
Romanian Split Squat Right – 30 sec
Left Leg Negative Squat -30 sec
Right Leg Negative Squat – 30 sec
Iron Mikes – 30 sec
Squat Jumps – 30 sec

Thing 2 – Running bases
Backstop – 4 groups, 30 second reps
Super Mario’s, Bernie, Mosey, Skip between
Merkins – Home
Shoulder Taps – 1st
Carolina Dry Docks – 2nd
Plank Toe Touches – 3rd

2nd lap turned into tag game, picking up any members of group in front of you that you catch after 50 total reps

Mary to finish – 2.0 Dealers Choice

MOLESKINE:
It’s what you learn after you know it all, that counts. John wooden to Bill Walton upon graduating from UCLA. Walton passed away this week.

ANNOUNCEMENTS:
Convergence events for end of May U Pull Up Challenge – pain-train and greenmachine on Saturday.

2.0 friendly workouts Saturday afternoon in Franklin – Taco Ruck, next Tuesday at The Knoll, and next Saturday at Middle Tooth.

coworking next Wednesday.

COT:
Wrapped in prayer for various stages of life. G-string 2.0 due any moment, shooting at pain-train, fatherhood and husbandry encouragement.

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FEEL THE RHYTHM

AO: the-knoll
Q: The Merchant
PAX: AAA, caprate, DintyMoore, El Capitan, Ex-Pat, FLO, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Banker, The Merchant, Timber, Wolfpack
FNGs: None
COUNT: 15
CONDITIONS:
Sunny, clear skies, 62F
WARMUP:
Side-straddle hops, BACs, BAC BACs, motivators, WMH
THE THANG:
Cycle between different exercises along with the playlist, at your own pace

Song intros/outros are active recovery

Round 1: (Pop/Lower Body)
Verses: Squats, Choruses: Lunges, Bridge: Hold squat
Round 2: (Folk/Core)
Verses: Sit-ups, Choruses: Baby crunches, Bridge: Freddy mercury’s
Round 3: (Rock/Upper Body)
Verses: BACs, Choruses: Merkins, Bridge: Dips
MOLESKINE:
“The most important step a man can take. It’s not the first one, is it? It’s the next one. Always the next step…” -Brandon Sanderson, Oathbringer
ANNOUNCEMENTS:
May You Pull Up ending this Saturday

I forgot to record this part so I hope I’m not forgetting anything important :joy:
COT:
Thank you to all who came out for my VQ! Hopefully this will be the first of many.