Author: F3 Nashville Backblasts

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Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered

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Is it Christmas?

AO: middle-tooth
Q: sooner
PAX: Toothless, Topanga, Hanes, Betty Ford, DrRupp, bluemule
FNGs: None
COUNT: 7
CONDITIONS:
It was really cold and Oatmeal was missing

WARMUP:

Mosey to the front of the school and do some active stretching

THE THANG:

Thing 1
Pull ups amrap
Uphill sprint
4 sets

Thing 2
Hanging decline merkins amrap
Uphill sprint
4 sets

Thing 3
Swing set sets 25 each
– swinging thrusters
-Elevated prom dates
– Upland Jane Fonda’s
– mountain climbers
– hanging decline low plank
– swing row
– canoe on a swing (Betty Ford is really good at this)

MOLESKINE:
Grateful for this shared discipline

ANNOUNCEMENTS:
Freed to lead

COT:
Evan, giving Tuesday, Sottick extended family

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First Real Cold One…

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Ultratecht, Inivictus, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: vCold (see title)

WARMUP: Mosey / Stretching

THE THANG: Rotation Station – 1 min on and 1 min rest for 6 stations (2 times through):
– Pull Ups
– Sit Up Machine
– Box Jumps
– Squats
– Push Ups
– Dips

Native American Run

Mary to close it out

ANNOUNCEMENTS: Christmas is coming

COT: Invictus baby on the way

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Thankspaining

AO: pain-train
Q: Wolfpack
PAX: Timber, Siri, Cheeks
FNGs: None
COUNT: 4
CONDITIONS: Chilly but not too bad

WARMUP: Stretches and SSH

THE THANG:

Played in traffic
– 20 minute run down 70 (on the sidewalk)
– 5 merkins for every oncoming car that drives by
– 5 squats for every oncoming truck or bigger that drives by
– 5 burpees for a padiddle
– 5 second speed pick up everytime a vehicle going same direction passes

Ring of Fires
– Squat ROF to 10
– Lap around PainTrain with hill sprint
– Merkin ROF to 10
– Lap around PainTrain with hill sprint
– Burpee ROF to 5
– Lap around PainTrain with hill sprint
– BB Sit-ups ROF to 10

MOLESKINE: Apparently nobody drives trucks at 5:30am in Bellevue. Need to remember to pay the random Padiddle car doing laps $5.

ANNOUNCEMENTS: Keep eye on slack for F2 events

COT: just replaced my living room floor. Came with some frustrations along the way but so worth it in the end. Reminder to PAX to push through minor setbacks and focus on the bigger wins ahead.

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Joy center

AO: the-knoll
Q: morning stār
PAX: Parka-Eh, Timber, Pebbles, morning stār, Bumble bee (2.0), Pele (2.0), Smoltz (2.0), Mona Lisa (2.0)
FNGs: 1 Mona Lisa (2.0)
COUNT: 8
CONDITIONS: chilly

WARMUP: SSH, arm circles, mosey.

THE THANG:
5 burpees and run up hill. Pair up at top of hill.

Each pair completes a hill run and then walk backwards together while practicing appreciation using GAMES:
– gratitude for something in the present
– anticipation for something in the future
– memory from past that brings you joy
– experience: somethong you can do to bring a smile to someone’s face
– singing (Timber Lee us in Lean on me)

COT:
– the joy center of our brain is the only part of our brain that can keep growing our whole life
– Cold plunge face off … props to all the PAX that embraced the suck. Parka-Eh reigns as this years champ!

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Keep it movin

AO: bomber
Q: DintyMoore
PAX: Chunks, hambone, Puzzlah, SalPal, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Brisk

WARMUP: SSHs, Willy Mays, Good Mornings,

THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats

Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom

MOLESKINE:
Be grateful

ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025

COT:
Be grateful

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Post Butterball Crawl Beatdown

AO: cruelhall
Q: Donkey Hammer
PAX: BTU, Pedialyte, Young and Restless, EZ-Go, Michael Freiburg
FNGs: None
COUNT: 6
CONDITIONS: cool but lovely

WARMUP: SSH, calf raise, WMH, GM

Grab block

Mobility
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG: Four corners Tabata: 40 seconds on, 20 off with different modes of travel between corners.

Rounds:
Merkins
Squats with side step
Block merkins
Calf raises
APD
Jump squats
Extended side plank each side then high plank
Jump over block then merkins

Modes of travel between corners:
Bear crawl
Crab walk
Duck walk
Lunge
Reverse lunge
Alligator merkin

MOLESKINE: Happy Thanksgiving. Welcome, BTU.

ANNOUNCEMENTS: start planning to attend 2nd annual Crieve Hall Butterball Crawl now.

COT:

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Bringing Down The Horse

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS: Breezy cool

WARMUP:

Warmarama
Butt Kickers
High Knees
Overhead press
SSH
Arm Circles
World’s Greatest Stretch

THE THANG:

Run to bars

5 pull-up
10 atomic merkin
4 pull – up
15 WW1
3 pull-up
20 crunchy frog
2 pull-up
25 drop squat
1 pull-up

Circuit 40 sec on/20 sec rest move to next station

Box jumps
Sit ups
Backbends
Wide Merkin
Dips
Split squats
Lunge
Aussie row
LBC
Prom dates
Crunchy frog

DORA
40 Burpee / Lunge walk
100 Squat jumps / Bear crawl / Crab walk

Do the reps/Run out and back on the trail
20 Merkin
20 WW1
20 Flutter Kick

1 min wall sit

ANNOUNCEMENTS: greyalbum show at Basement on 8th Ave 12/4 7pm
Tickets: www.ticketweb.com/event/neal-carpenter-good-guys-album-the-basement-tickets/13629484?pl=basement

COT: Thanksgiving travel, family time

PLAYLIST: The Wallflowers: Bringing Down The Horse

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Accidental Q

AO: westeros
Q: Michelin Man
PAX: CubCadet, Vector, Sherlock, Tim the Toolman, DintyMoore
FNGs: None
COUNT: 6
CONDITIONS: quality

WARMUP: I think Cub Cadet led the warmup at 5am…

THE THANG:

Made this up on the fly as YHC did not expect to Q. My plans to Q were an educated wish.

1. 6 sprints up the hill. Until Vector is mad.
2. Ring of squat-fire. No not a Mexican restaurant’s revenge, this was just what is in the tin, hold an Al gore and take turns squatting. Last one out (Toolman of course) wins.
3. MORA. It’s a DORA but More! 300 lunges, 250 pointers. 200 squats. 100 imperial walkers. Run up the steps and do 20 of: flutters, hillbillies, or sumo squats.
4. Windshield wipers until time.

COT: Your accidental Q was excited to make this up as we went along. Fin.