Author: F3 Nashville Backblasts

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“Recovery Day”

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, AAA, El Capitan, G-string (Eli Kresta), Pebbles, The Banker, Squints (Will Simpson), Sooie, Ringo, @Bumblebee, @BigRed
FNGs: None
COUNT: 11
CONDITIONS: Brisk morning air and a cold, wet ground
Ended with cold brew and a beautiful sunrise

WARMUP:
-side straddle hops
-plank walkouts
-bacs
-back bacs
-willie Mays hayes
-slow squats

THE THANG:
Indigenous run to hill

Partner up
bear crawl up/crawl bear down
Round 1: Iron mikes
Round 2: merkins
Round 3 world war 1s

Partner carry to playground
two rounds pull-ups x 10
Two rounds swing ups x 15
Partner is holding squat

Wheelbarrow to table
Two rounds:
pike push-ups X20
Step-ups X20

One Round:
Erkins x25
Split squatsx12

MARY:
7 minutes of Mary
Slow leg raisesX10
Flutter kicksX20
Emperor penguinsX20
Spider-Man push-ups X16
Mountain Climbers X20
Plank X1minute

ANNOUNCEMENTS:
Possible Convergence coming in October
Octo-burpee starts soon

COT:
Hope is the most painful of virtues. It’s a desire for some good not yet attained. We can get too lost in the bad going on around us, but if we ever want our hope to be realized, we have to be the change. To leave a better world for our children, we must be better ourselves and raise good children. Raise them to love well, to fight hard, and surpass us in virtue.

Prayers for @squints as he moves next Monday.
“” for @el_capitan ‘s parents who are traveling
“” for @g-string ‘s dad who turns 57 today

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.

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Burpees and Kickball

AO: handsomizer
Q: Natural Ice
PAX: Detective Pikachu, Grape, Natural Ice, Spinal Tap, Cuban Missile, Wedding Singer, Chunks, Freakonomics
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.

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III Pillars – 09.05.23 – “Fumble”

AO: iiipillars
Q: princessaurora
PAX: batter, Bad Boy, Cowboy, Harbaugh, Pep, Zelenskyy, wardas1, moneyshot, monster biscuit, Grape, Go Fish, Pencil Pusher, Young Pawn, It’sJUSTLunch, Focker, Betty Ford, Will Norton, Haggis, Swiffer, 0
FNGs: 1 0
COUNT: 20
CONDITIONS:
Soupy

WARMUP:
After a brief disclaimer and admission to being a Clemson Tiger, YHC informed the PAX I would be attempting to make them experience the hurt and confusion I felt watching our season get off to a rocky start at Duke. While I’m not sure if I accomplished the hurt, confusion abounded throughout the workout!

Mosey to track for 4 laps/.5 miles at medium pace and followed with COP:
– SSH x 28
– LBAC F/R x 7
– SnL Squats x 28
– Merkins x 14

THE THANG:

Head over to the jungle gyms and swingset to grab some bar for pull-ups. Max reps followed by equal number of seconds rest. Rinse and repeat until you can only get one rep.

Mosey back over to the short hill off the track. This is where I really laid on the confusion. Re-living the two fumbles and dropped passes, we dropped the B.A.L.L. as well. PAX continuously run down hill and back up stopping EMOM to perform 7 reps of exercises below. After going through entire circuit in the first round, I adjusted the game plan to be one exercise at each minute mark.
B – Burpees
A – Ab thrusters
L – Lunges (2ct)
L – Leg Raises

After one (or two) cycle(s) through, PAX were instructed to run the hill 16 more times, still stopping for exercise EMOM. Once all laps were done, PAX could rest for remainder of minute.

It was all as confusing it looks, but rest assured, it was very on brand for the Clemson offense.

Mosey back to startex for…

MARY:
– APDs x 10
– Merkins x 15
– Jane Fondas L/R x 10

ANNOUNCEMENTS:
– 9/9 – @Cowboy on Q for a 9/11 workout at 0600 at Percy Warner Stairs.
– 9/13 – F3 Nashville’s 9th Anniversary workout at #titan. 0500 preamble led by YHC. 0530 main event with @DintyMoore
– 10/1 – Octoburpee Challenge begins. See @Black_Lung for details
COT:
– Prayers for @batter’s cousin’s marriage and @two_face’s next step in his career

Go Tigers.
PA out.

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Labor Day gains

AO: westeros
Q: DintyMoore
PAX: Chunks, DintyMoore, hambone, Pep, Salpal, Spinal Tap, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Clear and pleasant

WARMUP: 10 burpee buy-in, 25 SSHs, 25 Small Arm Circles, 25 Large Arm Circles, 20 LownSlow Squats

THE THANG:
Mosey to back of school for Progressive 11s
Burpees and Lt. Dans with travel including Broad Jumps, Bear Crawls, and Skips and extending one parking space for each exercise

Mosey to The Hill for Jacob’s Ladder x 7
– sprint to top of hill for a burpee, add a burpee on each trip

Mosey to StartEx with three burpees at each speed bump and three at the flag

MARY: Each PAX contributed one exercise for a full circle Mary

ANNOUNCEMENTS: #TheKnoll Launches tomorrow in Bellevue, Convergence for 9/11 on 9/9 at PW steps, Nashville 9th Anniversary Convergence at Titan on 9/13.

COT: Playlist – https://open.spotify.com/playlist/3aCkIvOaHydcaP80vWyfW6?si=7tBFAMr7RJ-OH3LGxtdTAw