Author: F3 Nashville Backblasts

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: bluemule, Longhorn, Hacker (Franklin), Right Said, Chunks, Decaf, Young and Restless, Big Country, Wookie, D Pole, Mix Tape, Milli Vanilli, Comeback, Army Surplus, Frozen, For the Girls, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 24
CONDITIONS: Very cold 27 degrees

WARMUP: SSH, IW, Squat. WMH, stretches

THE THANG: RUN!!! 3 mile loop around the campus. Not bad for the first official run. Fastest time for the new class was 28:23, and all in at 40:18. Had a little time at the end for some Mary.

ANNOUNCEMENTS: Happy 37th birthday to bluemule. Thank you for starting your day at The Stronghold!

COT: Comeback closed us out with a prayer.

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth:

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Sawing Logs

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: Malibu, morning star, Pebbles, El Capitan, Aflac, Sooie, @Bumblebee, @Iowa
FNGs: None
COUNT: 9
CONDITIONS:
Cold. Where did the Spring go???

WARMUP:
(bonus warmup of unloading the logs from my truck)
– Good mornings and WMH
– Inchworm to merkin
– BAC
– Back-BAC
– Modified Welsh Dragons

THE THANG:
THANG 1
Pair up. Grab a log. 3 Rounds of the following
X20 broad jump burpees
X20 shoulder presses
X20 squats
Lap to Backstop and back

Thang 2
Two Rounds of the following
X20 Derkins
X20 Bulgarian Split Squats

Mary
American hammers with ball
WW1s
Hollow hold

MOLESKINE:
“The most extraordinary thing is the world is an ordinary man and an ordinary woman and their ordinary children.” – GK Chesterton
In a world full of chaos, broken families, and almost no respect for life, holding your family close really is becoming uncommon. We are not the norm, but, in all honesty, we should be. How often do I see the little moments with my wife and daughter as extraordinary. Are those moments where I’m tired and grumpy turned heroic when I can be a good father? For those of us who are Christians, we believe in a God who called people on epic adventures. But if you read closely, every epic story is centered around families, and the ones that end best, involve families that stick together and love each other well.

ANNOUNCEMENTS:
THAT mile is coming soon
April marks the beginning of Pre-Hab at the Knoll. Come 15 minutes early for extra stretching and warming up.

COT:
Intentions were mentioned and prayers were said.

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Ridin Dirty

AO: westeros
Q: Hacker (Franklin)
PAX: Vector, Right Said, Chunks, Pep, Siri, Natural Ice, DintyMoore, Young and Restless, CubCadet, Breadsticks, Frenchie, Roboto, Tommy Girl
FNGs: None
COUNT: 14
WoR
– SSH
– IW
– BAC/Back BAC/OHC
– slow ass merks
– GM
– WMH
– Runner’s Stretch

The Thang
Pain stations with 1 minute AMRAP / 30 second rest
1. HR merks
2. 4 ct flutter kicks
3. BBS
4. 70lb farmer’s carry
5. 60lb sandbag burpee
6. 60lb medicine ball over the shoulder throw
7. 50lb row
8. 50lb goblet squat
9. 30lb plate uhaul
10. 40lb badonkadonks (Alabama Prom Dates)
11. 35lb kettlebell swing
12. 25lb kettlebell clean to press
13. stepups with 30 lb plate
14. battlerope

Lock in gains with a quick mosey, then r/r to time

MARY
– Plank rotation
– LBCs
– Scorpion Stretch
– Cobra
– Downward Dog

Announcements
– Beer tasting at Blue Mule’s house on Friday
– Tortoise and Hare tomorrow at thestronghold, bootcamp on Thursday
– Culture week in Franklin this week — all workouts led by current/former Nantans focusing on F3 culture
– Q vs Q on April 6th at +TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16s%2Fg%2F11gh6bcw6g”>www.google.com/maps/place/Pinkerton+Park,+405+Murfreesboro+Rd,+Franklin,+TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16… in Franklin at 6:30 AM. If Huntsville brings more PAX, they’re going to take our flag. Please, think of the flag. All TN PAX are welcome. If any AL PAX happen to ask you for the address, its… uh… maps.app.goo.gl/Ta6ZVAFduSGNZqi56?g_st=ic

Prayer Requests
– As discussed in-person

Moleskin
Identify and focus your energy on what you can control. There is a lot of stuff swirling around in all of our lives, some of which affects us greatly, and most of which we cannot control. You can think of these events as fitting into a series of concentric circles, like a target or dartboard. At the center, the bulls-eye, is your area of control. If you really think about it, that area is limited to yourself, your attitude, and your actions. Beyond that lies the area of influence, which gets a lot trickier: there many things we all want to influence, but influence is uncertain and situational. It isn’t control. You might have a lot of influence over, say, your kids or people who work for you, and much less over more distant relations or strangers. At the same time, the things we want to influence vary greatly in importance to us. The sweet spot for impact is high influence/high importance scenarios, but it can be productive to invest in low influence/high importance situations, so long as we understand up-front that those are investments that might take a long time to pay off (if they pay off at all) and may require allies with greater influence to help. Beyond the domain of influence is noise. Noise is a distractor. A Jester. The news, people who are beyond our reasonable influence, whose interests contradict our own, these are all noise in terms of our ability to create impact. The only thing you can do here is remove yourself from the noise, if you can, or choose to ignore the noise, if you must.

Sorry for the wall of text, but that was what was on my mind at the airport on Saturday.

Thanks for letting me lead today!

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7 of Diamonds

AO: hendersonville
Q: Sunshine
PAX: Chunks, Pep, Splitter
FNGs: None
COUNT: 4
CONDITIONS: Cool, finally a break from the rain

WARMUP: Good Mornings, 20 Imperial Walkers, Arm Circles, Mosey

THE THANG:
7 of Diamonds around the tennis court. Each exercise performed for the allotted reps at each of the four corners before moving on to the next exercise.
7 Diamond Merkins x4
14 Big Boys x4
21 Merkins x4
28 Air Squats x4
21 American Hammers x4
14 Overhead Presses x4
7 Catalina Wine Mixers x4

Mary: Dealer’s Choice

MOLESKINE: Having a fun time struggling to get my shirt off after 84 Merkins!

ANNOUNCEMENTS:

COT: “Recover, not Rest.” In the military, when the enemy breaks contact, the proper procedure is not to sit and catch your breath, but to reposition and out-maneuver the enemy, setting yourself up for success next time. It’s the same in life. After a week’s work, don’t just use the weekend to sit and do nothing. Three of the most dangerous words in the English language are “I deserve it.” Take advantage of the break to set yourself up for success in the next step of Accelerating to Advantage.

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Firehydrants are not easy at 300 count

AO: bomber
Q: Pep
PAX: Puzzlah, Papa Bear, Chunks, Right Said, Pep, Einstein, Mall cop, snowden
FNGs: 2 Mall cop, snowden
COUNT: 8
CONDITIONS: drizzly but warm-ish

WARMUP:
– little baby arm circles : 15
– reverse little baby arm circles : 15
– seal claps: 15
– imperial walkers: 15

THE THANG:
dora
– run to Mercedes (do not touch the honey pot)
– exercises
– burpee: 100
– american hammer: 200
– firehydrants: 300
– dips: 200

ANNOUNCEMENTS:
– beer tasting at Blue Mule’s
– plank+april coming

COT:
– papa bear’s niece had a premature baby that passed

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First One – Done!

AO: thestronghold
Q: Right Said
PAX: Dan and Dave, moneyshot, Betty Ford, Cowboy, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, Minnie Pearl, bluemule, Red Skull, Sunshine, Bill Dance, Wookie, D Pole, Comeback, Army Surplus, Yak, Frozen, Pacer, Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
FNGs: 9 Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
COUNT: 30
CONDITIONS: Absolutely perfect at 57 degrees

WARMUP:
Mosey to the front parking lot for:
– SSH, LBAC, R-LBAC, Seal Claps, Good Mornings, WMH
– Partner Up – 1 F3 PAX to 1 4:13 Strong Participant (we had the perfect number to get to our 1:1 ratio!)
Mosey to the basketball court with a quick stop at the Block Pile to pick up one block per pair.

THE THANG:
Assemble along the baseline – Partner 1 works while Partner 2 moves the length of the court and back, swap and then hold plank for all in.
– Round 1: Block Curls, Suicides
– Round 2: Block Squat, Lunge
– Round 3: Overhead Block Press, Suicides
– Round 4: Block Wings, Suicides

Circle up for the Doomsday Circle (Ring of Fire) – Each man does one merkin, advancing around the circle until 500 merkins were completed. If a break was needed, complete 15 SSHs and then re-enter the circle.

Mary – Flutter Kicks, Hello Dolly, Freddy Mercuries,

ANNOUNCEMENTS: The newest class is off and running. Thanks to the PAX from greenmachine who joined us this morning. It was great to have you out!

Six more weeks with this class. Come out and join them.

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That’s One Mötley Crüe

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Siri, Sally, Three Stooges, Hair Band, Puzzlah
FNGs: None
COUNT: 7
CONDITIONS: Warm and Dry

WARMUP: Mosey, Active Warmups, Stretching

THE THANG: Plyo-rama! Perform exercises 1 minute on, 1 minute rest (run around the parking lot, back to start)

– Merkins
– Alabama Prom Dates
– Star Jumps
– Dips
– WW1s
– Supermans
– Mountain Climbers
– Diamond Crunches
– Iron Mikes
– Plank
– Left Plank
– Right Plank
– Squats
– Leg Raises
– Burpees

Finished up with Mary set to Shout at the Devil

ANNOUNCEMENTS: Brewsday for St. Paddy’s with bluemule, convergence at the end of the month

COT: Prayers for strength and courage through difficult decisions at work across PAX and family, along with prayers for grieving friends and family in their time of need.

Playlist: https://open.spotify.com/playlist/0bWTsSkNEZxZciUu6Jp8TI?si=6764985c08774b09

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Heavy Surd

AO: the-knoll
Q: Malibu
PAX: Aflac, G-string (Eli Kresta), Malibu, Merchant, morning star, Wolfpack, Bumble Bee, Iowa, Samwise
FNGs: None
COUNT: 9
CONDITIONS: Warm- mid 50’s. Very nice.

WARMUP:
Mosey to stop sign and back,
Pickup weights and farmers carry to Baseball backstop.
15x SSH, 15xBAC and 15 x BBAC. 10 slow squats, 5x slow mericans.

THE THANG:
Four rounds each of 60sec of work, followed by 60sec rest:
(1) 10x Scottie Bobs, 3x American Twists (2=1); then farmers carry weight to the west across the park.
(2) 3x Walking lunges, 10 count of plank; then farmers carry weight back to park.
(3) Mary: WWIs, Slow Count Superman, then Mary-o-Rama: alternating V Ups, ABCs, box cutters, flutter kicks, Superman again, and leg raises.

MOLESKINE:
I’ve been listening to the OptimalWork podcast a lot this year, and one question about growth the hosts ask is: Am I growing in an intellectual understanding of my profession? That might be a professional occuption, but also a self, son, father, husband, or worker. The normal mode of growth requires intentionality, and I’ve received a great deal from these morning workouts together in growing to be a better man. Know that each man here encourages each other, even when you don’t always see it. Keep showing up, doing the work, and growing together. Cheers,

ANNOUNCEMENTS:
Difficult, I mean Murder Mile is coming up on the 28th.

COT:
Prayers for those who have passed away, for the health of our members and community, and those silent intentions in our hearts.

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Monument Tour of Centennial Park

AO: titan
Q: Wolfpack
PAX: Tim the Toolman, Pep, bluemule, Sherlock, Brownbag (DR from New Orleans) , Loafer
FNGs: 1 Loafer
COUNT: 7
CONDITIONS: Perfect

WARMUP: Mosey around and stretch

THE THANG:
Monument Tour of Centennial Park with AMRAP
90 seconds work/30 seconds rest
2 exercises at each statue and run to the next

John W Thomas Statue
Merkins
Air Squats

Civil War Memorial
Dips
Box Jumps

Gunboat Tennessee Monument
Archer Merkins
Iron Mikes

James Robertson (Nashville Founder)
Diamond Merkins
Wall Sit

Tennessee Woman Suffrage Monument
Incline Merkins
Jump Squats

THE Taylor Swift Bench
Merkins with Shoulder Taps
Mountain Climbers

Parthenon (Back to Flag)
Hip Thrusters
Planks (Simulated Day 6 of Plankril)
Leg Raises
LBCs

MOLESKINE: Forgot to give one onsite… but in the words of Nashville Founder James Robertson “ ‘Always be winning’ Oconnostota’ “

ANNOUNCEMENTS:
Beer tasting at Bluemules on 3/22. DM him for deets

COT: Moment of silent reflection for prayers said and unsaid.