Author: F3 Nashville Backblasts

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THE 12 BLOCKS OF CHRISTMAS

AO: westeros
Q: Natural Ice
PAX: Sherlock, Papa Bear, Red Skull, Young and Restless, DintyMoore, Grape, Right Said, Vector, Michelin Man, bluemule, Chunks, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 13
CONDITIONS: Jolly

WARMUP: SSH, Imperial Walkers, Merkins, Streeechin

THE THANG: THE 12 BLOCKS OF CHRISTMAS

• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH

Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.

I clocked 2.3 miles of running and 584 calories

MOLESKINE: Do hard things – put the Weight in Weighteros

ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!

COT: Prayers for Grapes fathers health and family

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Rotational Stations

AO: iron-giant
Q: Steely
PAX: hambone, Dilbert, Butterfingers, Steely
FNGs: None
COUNT: 4
CONDITIONS: 32 degree and a slight breeze

WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC

THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.

MOLESKINE:
10 seconds to rotate wasn’t long enough

ANNOUNCEMENTS:

COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!

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Oh Hill no, Christmas edition

AO: the-castle
Q: Strutter
PAX: SalPal, hambone, Fabuloso, Brown Slip, Barney, Strutter, Steely, Cross-stitch, Pep, Wrong Way
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Stonewall Run to Negley

AO: stonewall
Q: Jason Callen (Deep Dish)
PAX: Right Said, floppydisk, Juicy J, Jason Callen (Deep Dish)
FNGs: None
COUNT: 4
CONDITIONS: 34 light breeze

WARMUP: none

THE THANG: approx 6 miler

MOLESKINE: Holiday gratitude

ANNOUNCEMENTS: LeanPax

COT: prayer to close us out

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12 days of RESPECT

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Pep, Vector, Papa Bear, Tim the Toolman, Firefox, Leonardo
FNGs: None
COUNT: 8
CONDITIONS: frigid, waaandy

WARMUP: move to playground. Start watch.

THE THANG:
12 days of christmas

1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks

Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!

MOLESKINE:

ANNOUNCEMENTS: boxing day Q tbd

COT: prayers for work, travel, safety and family, especially through tough times and loss

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Feeling Smoked

AO: pain-train
Q: Stubs
PAX: Roadkill, FLO, Derby, Juicy J, Stubs, Shakira
FNGs: None
COUNT: 6
CONDITIONS: chilly with a a crisp breeze

WARMUP:
SSH x15
BACs x15
BACBACs x 15
Low slow squats x10
Slow mercs x 5
WMH oyo
Mosey to get coupons

THE THANG:
Part 1
4 stations
1. Bent over Rows with coupon
2. squats with coupons
3. Dips
4. Decline mercs

Timer ran around playground track with sandbag. Rotate upon return.
Did 3 rounds of this

Part 2
4 stations
1. Dead lift with sandbag
2. LBCs
3. Step ups
4. incline mercs

Timer farmer carry coupons on path inside playground

Only able to get 1 round in

Mosey to return coupons.

Ended with 90 seconds of plank

MOLESKINE:
A small act of kindness goes a long way. It can be infectious
ANNOUNCEMENTS:
Insane Train officially launches at red caboose on Wednesday Jan 7th and every Wednesday thereafter.

COT:
Prayers and Coffee…thx FLO for the floejoe

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12 Days of F3

AO: atlantis
Q: Pole Dancer
PAX: Squatter, Toothless, SalPal, Subway, Faulker
FNGs: 1 Faulker
COUNT: 6
CONDITIONS: Merry and Bright

WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!

THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!

First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees

ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!

We’re shut down on Christmas, enjoy the holiday!

Convergence at Stronghold for New Years Day, we’re shut down that week as well!

COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.

PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ

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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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Angry bear

AO: the-knoll
Q: Étouffée
PAX: G-string, Timber, Piglet, Roadkill, Stubs, Gold Digger, Shakira, Sparrow, Blade
FNGs: None
COUNT: 10
CONDITIONS: Warner than expected

WARMUP: ssh, backs, Willie mays hayes

THE THANG:

Thang 1:
PAX split into 3 groups, completing 3 full rotations of 2 exercises with a MOT in between constantly moving SBs.

Group 1 completed pull-ups
Group 2 MOT angry-bears with SBs to
Group 3 coupon thrusters, then angry-bears back with SB to group group 1, etc.

Thang 2:
20 yrd SB carry
30 yrd sprint.

Groups 1-3 each had 5 turns carrying the entire PAX’s weight;

Mary: Ring of Fire

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed