Author: F3 Nashville Backblasts

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Sandbag Special

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Lady Liberty, Pebbles, Stubs, The Banker, Timber, Wolfpack, Link (2.0), Sandlot (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 35 degrees, lots of moonlight

WARMUP: 4 minute mosey, BACs, back BACs, Seal Claps, Shoulder Press

THE THANG: as many rounds as possible
-Thang 1 (12 minutes): 7 pull-ups, 7 hang clean to squat and press (w/ 60lb sandbag), 15 merkins, 100 yard run
-Thang 2 (10 minutes): 15 squats, 15 curls (w/ 60lb sandbag), 15 WWIIs, 100 yard run
-Thang 3 (2 minutes): sprint 100 yards (w/ 60lb sandbag), rotate with partner

MOLESKINE: finished with 2 minutes of stretching, Pebbles with a great post workout brew, happy birthday to Stubs twins (9 yrs old on Saturday), thanks to Pebbles G-string The Banker for bringing sandbags, Wolfpack caught everyone up on his crazy week stuck in the hurricane, good push by all this morning

ANNOUNCEMENTS: Chiliteria this Sunday!

COT: I have a lot of gratitude for the encouragement from my F3 brothers, and for working hard which motivates me to push harder. Special thanks to Pebbles who joined up on a tussle team with me and G-string, and expressed gratitude for his willingness to take over as AOQ on Thursdays at the-knoll!

Thanks for the push in the gloom!
-Timber

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Earning Your Right to Walk Upright

AO: titan
Q: Hair Band
PAX: Spinal Tap, Tim the Toolman, Sherlock, Young and Restless, Schnauzer, Pep, DintyMoore, Firefox, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS: chilly and damp

WARMUP:
50 SSHs
5min Hair Band Mary
Mosey around lawn

THE THANG:
Starting from statue area on west side of parthenon:
Round 1
Lunge down 4 benches
Bear crawl back
Broad jump 4 benches
Bear crawl back
Sprint to each bench for 10 burpees a pop
Bear crawl back

Round 2
Reverse lunge 4 benches
Crawl bear back
Inch worm (with or without pushup, mod as necessary) 4 benches
Crawl bear back
Bernie to each bench for 10 burpees a pop
Crawl bear back

MOLESKINE:
DintyMoore talks a lot of smack

ANNOUNCEMENTS:
Chiliteria this Sunday Oct 20th at Shelby Bottoms (see main channel for deets)
Mid Tennessee Tussle! Nov 9, sign up sheets and info come out today
AOQ Grow School! Nov 16th, see main channel for details!

COT:
Prayers for health of families and friends, prayers for support of victims of Hurricanes Helene & Milton (please give to any of the orgs out there helping with relief like samaritans purse & red cross)

Thanks Tim the Toolman for having me out this morning! Had a great time leading

Rock on,

Hair Band

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Van Halen not Van Hagar

AO: the-discipline
Q: Chunks
PAX: hambone, Dilbert, Country Parkour
FNGs: None
COUNT: 4
CONDITIONS: Cold. hats and Ninja Ice made an appearance

WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse

THE THANG:

20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2

Circle up for 10 Burpees

5 Mins of Mary – Dealers Choice

Finished with 5 Burpees

MOLESKINE:

ANNOUNCEMENTS:

Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1

COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.

Always an honor to lead. STRENGTH AND HONOR!

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Tortoise & Hare – Week 5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, SalPal, Chunks, hambone, Ol’ McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 15
CONDITIONS: Our first cool run of the season – 46 degrees

WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.

THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.

MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.

ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.

COT: Prayers for strength, guidance and focus.

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4 Minutes Ain’t Nothin’

AO: the-knoll
Q: Timber
PAX: El Capitan, Ex-Pat, Sooie, G-string, Sparrow, Pebbles, Papa Bear, Wolfpack, Stubs, Timber, Smoltz (2.0), Rubiks (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Chilly (43 degrees), damp, dark

WARMUP: SSH, Slow Merkins, Slow Squats, Don Quixotes, High Knees (talked about F3 mission, 5 core principles, credo between exercises)

THE THANG: AMRAP; 6 exercises, 4 minutes each, 1 minute rest in between
Exercises:
1. Burpees,
2. LT Dans (10, 15 yard murder bunny w/coupon, 9, murder bunny, etc.)
3. Perfect Merkins
4. Squats (level up option w/coupon)
5. Floor to Ceiling (coupon)
6. WWIIs
*option to jog 50 yrds and back for a break at any point during the 4 minutes

MOLESKINE: Hoping for dry grass, we got wet grass. No worries, the men of the knoll executed instructions with minimal mumble chatter. Everyone layered up nicely, and quickly began to shed layers. El Capitan provided some warm coffee afterwards to warm up the bones. Good push by all.

ANNOUNCEMENTS: Chiliteria this Sunday @ Shelby Park from 12:30p-2:30p. Sign up docs.google.com/spreadsheets/d/17_9407aYu87ZAMPuzUaCmJ3WaD7bwOyDyOxLUXz_BP8/edit?gid=0#gid=0!

COT: My youngest’s 4th birthday is today (where is time going??) which has caused me to reflect on slowing down time and reflecting on each day I have. God has gifted us so much, including each day. Whenever I’ve given a gift to someone, I’ve wanted them to cherish it and use it. May we do the same with God’s gifts – show gratitude for our lives, pour into those around us, and not take our gifts and challenges for granted.

Thanks for putting in the work with me this morning, men!
-Timber

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Better Late Than Never?

AO: middle-tooth
Q: Young Pawn
PAX: Go Fish, Oatmeal, sooner, Hanes, Pole Dancer, Black Lung, Zelenskyy, Two Face, Haggis, Harbaugh, Foot Drop, Pep, Grape, Toothless, Betty Ford, Formica
FNGs: None
COUNT: 17
Figure I’ll squeeze this in before the end of the month so we all get our PAXminer stats.

Ran several laps of the field and then did a “you vs. you” round where each lap must be faster or face a penalty. Closed with some Sally Up and Sally Down squats (and merkins!) and 5 minutes of mary. Credit to Bad Boy Pole Dancer for inspiration.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6f

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Reduce, Reuse, Recycle

AO: detention
Q: Focker
PAX: Topanga, Mistah Mistah, Matador, Movin On Up, Uncle Jerry, Pedialyte, EZ-Go, Winona, Accounts Receivable
FNGs: None
COUNT: 10
CONDITIONS: Almost long sleeve time

WARMUP: SSH, squats, dive bombers

THE THANG: grab coupon
Tabata work. 50 sec on, 10 off.
3 rounds of each exercise group then run top loop
Round 1: thrusters and flutter kicks
RUN
Round 2: rows and WW1
RUN
Round 3: swings and heel lifts
RUN
Round 4: burpee jumps and planks
RUN
Round 5: curl to press and crunchy frogs

MOLESKINE: mid to low Mumblechatter today due to progressing core difficulty noted. Lots of gas passing also due to core work

ANNOUNCEMENTS: Chili time on 10/20! See slack ^^^for details

COT: prayers for traveling, prayers for Esposa to be back soon (we all miss you), prayers lifted for those who were in the hurricane path

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Golf Outing During Series A Fundraising

AO: offthebooks
Q: SalPal
PAX: Pep, Pole Dancer
FNGs: None
COUNT: 3
CONDITIONS: Seasonally appropriate

WARMUP: OYO stretches + mosey

THE THANG: farmer carries + kettle bell swings, then octoburpee set l. Pole Dancer was a good sport and posted record time of 1:09 with no penalties on the ninja course.

MOLESKINE: Pain Lab continues to be on the forefront of F3 innovation.

ANNOUNCEMENTS: chili event next Sunday.

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Ultratecht, Blackbox
FNGs: None
COUNT: 4
CONDITIONS: perfect

WARMUP: Willie mays hays, arm stretches, good mornings, cherry pickers

THE THANG:

– mosey to Roy’s to basketball court
– 10’s: squates on one side of court and LBCs on the opposite end. Rifle carry coupon on trips.
– Dora: 150 SSh while partner runs length of court.
– lunges: 2 trips down and back with 10 squats every 5 strides
– Mosey to Roy’s and back to parking lot
– 50 calf raises OYO

ANNOUNCEMENTS:

Friends by the river event at Shelby park tonight at Riverview pavilion

10/20 F3 Chili Cook-off at Riverview pavilion

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Parvus sed potens

AO: cruelhall
Q: Donkey Hammer
PAX: Focker, Pedialyte
FNGs: None
COUNT: 3
CONDITIONS:
51 degrees with a gentle nip in the air

WARMUP:
SSH, WMH, GM, high knees

MOBILITY:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward
Prone snow angel
Prone scorpion
Down dog to up dog under the fence and back
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – right, left, both

THE THANG:
7’s: jump squats at the bottom, merkins with extended side plank at the top. Bernie half way up bus hill.

Tabata: 1 minute on, 25 seconds off
Side lunge
Mtn climber
Prisoner squats
V ups
Kick through
High plank

MOLESKINE:
It was an elite, invite only crew. Small but mighty. The weather was perfect and the vibes were high.

ANNOUNCEMENTS:
None. Looking forward to everyone coming back from fall break. See you in the gloom next week.