Author: F3 Nashville Backblasts

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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.

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Cruel Work

AO: cruelhall
Q: Cowboy
PAX: Donkey Hammer, Young and Restless, Accounts Receivable, Mistah Mistah, EZ-Go, Matador, PoundPuppy
FNGs: None
COUNT: 8
CONDITIONS: Crisp and Cold or was it Hot and steamy. Can’t remember

WARMUP: SSH, GM, WMH, Downward Dog – Calf Stretch
Burpee Buy-in – 11
Mosey to the Pavilion behind school
THE THANG:
4 Corners, 4 Stations, 4 Groups. Each group at a sifferent station. Do the exercise, hold for the six. All travel at the same time
Round 1 Reps = 10 Travel = Crab Walk
Burpee Buy-in – 10
Station 1 = Side Step Squat 2is1
Station 2 =Git Ups
Station 3 = Tuck Jumps
Station 4 = Iron Mikes

Round 2 Reps = 9 Travel = Bear Crawl
Burpee Buy-in – 9
Station 1 = Bowing Merkins
Station 2 = Bowing merkins
Station 3 = Elbow to Knee – Suzanne Somers Style
Station 4 = High Low Plank

Round 3 Reps = 8 Travel = Duck Walk
Burpee Buy-in – 8
Do Round 1 & Round 2 Exercises plus these
Station 1 = Single Leg Squat
Station 2 = Git Ups
Station 3 = Tuck Jumps
Station 4 = Iron Mikes
Burpee Buyin 7
Burpee Buyin 6
Mosey Back to Star Deck via Indigenous Peoples Run + Burpee
Burpee Buyin 5
Burpee Buyin 4

Mary and Time

ANNOUNCEMENTS: – Turkey Trot 11/28, BrewsDay Dec 3

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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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Fire hydrants?!?!?!

AO: bomber
Q: Pep
PAX: Puzzlah, Firefox, DintyMoore, Tim the Toolman, Vector, Cream Cheese, Papa Bear, Hedwig
FNGs: None
COUNT: 9
CONDITIONS:
cold. Cold enough for Cream Cheese to wear a beenie

WARMUP:

burpee penalty:
– non-hc: 15 burpees
– hc: hold plank

THE THANG:

Run to nipple and then to playground

Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants

3’s (same as 7’s) at the hill: burpees + merkins  

ANNOUNCEMENTS:
– Thursday Fun Run – check slack
– Saturday Fun Run – check slack

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Toy Story

AO: thebuffalo
Q: greyalbum
PAX: Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Crispy and cold

WARMUP: On this day in 1995 the movie Toy Story was released. We gather today to honor this great film.

Buzz’s Arrival mosey
Arm circles (like Buzz flying)
High knees (landing like a space ranger)
Buzz Lightyear side straddle hops
Buzz’ To Infinity and Beyond ultimate stretch

THE THANG:

Repeat 3 rounds 40 seconds ON/20 sec rest

1. “Woody’s Rope Climb” Climbing plank (alternate arm reach)
2. “Buzz’s Infinite Push-ups”
Push-up variations (optional hand lifts)
3. “Toy Army Crawl”
4. “Sid’s Dodge” Lateral bounds (quick side-to-side)
5. “Andy’s Stampede” Squat jumps 

40 secs ON/20 sec rest
Group 1 wall sit 
Group 2 merkins
Little Bo Peep Lost Sheep rows/overhead press
Pizza delivery drivers/squats
American hammers/Andy’s Army man sit ups
Inverted head stand merkins on the wall(descending into the alien toy grabber machine – “You have been chosen”)

COT: Thanksgiving travels

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Dadbod run club

AO: the-castle
Q: Strutter , hambone
PAX: hambone, Strutter
FNGs: None
COUNT: 2
CONDITIONS: chilly.

WARMUP:

THE THANG: We ran, I complained.

MOLESKINE:

ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.

COT: yes.

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Link takes us to the Links

AO: the-knoll
Q: Wolfpack
PAX: Stubs, Waffle, Pitmaster, Wolfpack, Link, THe Judge
FNGs: None
COUNT: 6
CONDITIONS: Brrrrrr

WARMUP: Run to stop sign, 5 motivators, run back to playground, 5 motivators, Leg raises, WMH

THE THANG:
GOLF!
PAX split into two teams. One PAX from each team stepped up and hit their ball towards a light 15 yards away. Closest to the light wins, losing team runs to the light and back to retrieve the balls. Both teams do either:
– 10 Merkins
– 20 Squats
– 50 SSH
Link let us know which one each round. We played golf for roughly 25 minutes so lots of Merkins were merked, squats were squatted and hops were straddled from the side.

HOT POTATO
PAX circled up and passed the light around in a circle. Music was playing and if it stopped on you… TWO BURPEES! PAX held a low squat while passing. Did this for roughly 6 minutes

MARY
Yes.

MOLESKINE: We’ve got some solid golfers on our hands. And Stubs definitely had it out for The Judge in Hot Potato :slightly_smiling_face:

ANNOUNCEMENTS: NoNoiseNovember

COT: Link reminded us of the message on Tuesday to make sure you are taking the time to quiet down and find your foundation, action and growth in your day. What are you reading and reflecting on in these ways?

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Gratitude and Gains

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Flash, Meat Sweats
FNGs: None
COUNT: 5
CONDITIONS: the last warm day of fall

WARMUP: plenty of OYO stretching

THE THANG: Week 3 of the Wolf Pack regimen
This week we worked up to 5 rounds of
Cleans
Squats
Presses
Cleans
Squats
at 5 reps per exercise.

We managed just fine with a 2/1 rest/work ration, next week we move to a 1.5/1 rest/work ratio, should be fun!

MOLESKINE: DIY Cold Plunges, Christmas Music (how early is too early?), the importance of a will and how to divvy up the Christmas ornaments

ANNOUNCEMENTS: Christmas Parade is coming up!

COT: Prayers for all those traveling this week and next.

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Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

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Get it

AO: detention
Q: Winona
PAX: Accounts Receivable, Deep State, Donkey Hammer, EZ-Go, Topanga, Uncle Jerry, Works for a Guy, Pedialyte
FNGs: None
COUNT: 9
CONDITIONS: 50 and clear

WARMUP: stretches

THE THANG: run to the Ag center
7s up the driveway
Burpees bottom and WW1 top
Run the loop
Stop and push out 50 merks
Run the loop
Stop and squat 100
Run the loop
Stop and 50 flutters
Run back to the playground
5 sets
5 pull ups, 20 squats, 10 V ups
Sprints
Core wrap up

MOLESKINE:

ANNOUNCEMENTS: turkey trot

COT: