Author: F3 Nashville Backblasts

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Hit The Deck

AO: the-knoll
Q: Sooie
PAX: AAA, DB, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, The Banker, Timber, Wolfpack, Bumblebee (2.0), Big Red (2.0), Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
FNGs: 4 Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
COUNT: 18
CONDITIONS:
59 degrees and perfect

WARMUP:
Windmills
BACs
Back BACs
Imperial Walkers
Willie Mays Hays
45 seconds stretching OYO

THE THANG:
Moseyed over to the flood table. Shuffled the deck cards and began 3 rounds of pain. Jokers were in the deck after the 18th and 35th cards. PAX rotated drawing cards. Suit was the exercise, value was the reps. (J – 11, Q – 12, K – 13, A – 14). When a joker was drawn, PAX would run approx 166.8 yards then proceed to the next round of exercises.

| Suit | Round 1 | Round 2 | Round 3 |
| —– | ———- | ——— | ———- |
| ♣️ | Merkins | Carolina Dry Docks | Dips |
| ❤️ | SSH | Mtn Climbers | Burpees |
| ♦️ | V-Ups | Freddy Mercs | Big Boys |
| ♠️ | Spiccolis | Squats | Iron Mikes |

MARY:

ANNOUNCEMENTS:
Octoburpee coming up
YHC stepping up as AOQ for Tuesday workouts at The Knoll

COT:
Romans 12:10 “…Outdo one another in showing honor”

One of the unexpected lessons I’ve learned from the wonderful PAX in Bellevue is the power of encouragement in the midst of suffering. We took turns recognizing the admirable qualities apparent in each other and closed in prayer.

Special shoutout here to @Siri for giving the Knoll a baptism by fire early in May showing us what an F3 workout should be. I was ready to give up at the end of it but he came alongside me and made sure I finished well!

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Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

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The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ

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Covering some ground

AO: greenmachine
Q: Grape
PAX: The Arch, Focker, Pedialyte, Esposa, Baguette, moneyshot, Movin On Up, Bad Boy, monster biscuit, Cowboy, Sherlock, t-cell, Betty Ford, Rocket Mortgage
FNGs: None
COUNT: 15
CONDITIONS: perfect fall weather

WARMUP:
long 1.2 mile mosey around lipscomb
10 SSH
10 LBAC F
10 LBAC R
10 OH Claps
10 OH Press
10 Moroccan night clubs
10 Seal claps

THE THANG:

Modified Murph: total of 2 (really almost 3) miles in the workout, 100 burpees, 200 merkins, 300 squats

Start at one end zone, do 10 merkins and 15 squats, then run to the 10 yard line and do 1 burpee, run back to end zone, then repeato with 2 burpees at 20, 3 burpees at 30, etc. until working your way back down the field

MARY:

Some flutters, LBCs, mercs, etc.

ANNOUNCEMENTS:

None

COT:

Prayers for T cell on his way to Africa
Prayers for Bad Boy’s brother Josh

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Weight vs Wait

AO: thestronghold
Q: baggervance
PAX: Chunks, Right Said, Pop-A-Lock, Knuckles, Hacker (Franklin), Red Skull, Ball Box, Dan and Dave, Gump (F3 Kansas City), Decaf, Skeet, Young and Restless, Wreck-it-Ralph, Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
FNGs: 17 Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
COUNT: 31
CONDITIONS: Absolutely Perfect

WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13

THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13

MARY:
5 8 Count Body Builders to end

ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.

COT:

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Flight

AO: titan
Q: greyalbum
PAX: DintyMoore, Tim the Toolman, Right Said, Black Lung, Supernova, Detective Pikachu, Chunks, Pep, Freakonomics, bluemule, @truffle
FNGs: None
COUNT: 13
CONDITIONS: Clear skies, some turbulence, wind 5mph out of the SE

WARMUP:
Mosey Down and back
SSH
Good mornings
Seal Claps
World’s Greatest Stretch
Air Press

THE THANG:
40 French Press w/ coupon
35 LBC
30 Imperial Walkers
25 Goblet Squats w/ coupon
20 Hand Release Merkins
15 Taps

400m Run

40 Freddy Mercury
35 Lt. Dans
30 Incline Merkin
25 Goblet Squats w/ coupon
20 Hammers (American)
15 Taps

400m Run

Burpee Circle/Air Squared(Al Gore w/ overhead clap)
10/10, 9/9, 8/8
PAX do burpees at same time with one HIM calling out the reps, “10 burpees”
When finished with those 10 burpees go into Al Gore and do 10 overhead claps together while in Al Gore then recover
Waterfall reps down to 1

In honor of today being the anniversary of Wilbur Wright’s first circular flight lasting 1 minute 16 second flight 1 minute 16 seconds of Superman, Plank, R/L Side Plank

MARY:
20 Squat Jump
15 Merkin

ANNOUNCEMENTS:
Octoburpee Challenge beginning 10/1 see @blacklung for deets
#thestronghold returns tomorrow 9/21

COT: Licensing, 2.0 sleep, pet stomach issues, et.al.

PLAYLIST: https://open.spotify.com/playlist/6WKf6nNzQLUj7CdLpg1PCz?si=817060d9821b4146

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Playground Games

AO: middle-tooth
Q: Chunks
PAX: Oatmeal, sooner, Bad Boy, Young Pawn, Subway, Hair Band, Gump (F3 Kansas City), bluemule
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
Lackadaisical mosey around the parking lot
41 SSH
Left Over Right
Right Over Left
Willie Mays Hayes
Good Mornings
13 Forward Little Baby Arm Circle
13 Reverse Little Baby Arm Circle
13 Moroccan Night Clubs
13 Overhead Press
Shake out the Arms

Pass the Speaker Caboose is Loose Run to Playground
PAX struggled with directions of “Pass the Speaker”
It was dropped once, so 5 Burpees were done.

THE THANG:
Thang
Bear Crawl in a line around playground

Duck Duck Goose
Chase around the playground
Circle Up – Hold Plank
Get caught 5 burpees, group 5 Merkins
Don’t get caught 5 Merkins, group 5 burpees – Select again
Once you’ve either been caught or not SSH till everyone else has gone

Mosey to Tennis Court
Divided into teams for Rock Paper Scissors
Line up facing each other middle of center court
Winner must chase and tag the loser before reaching the end of the far court
1’s stayed in place while the 2’s rotated to face another 1

Mosey back to StartEx
1’s were O’s and 2’s were X’s
Tic Tack Toe
5 Merkins and Two Burpees
Run and place your token
Run back to tag partner
Go until either CAT or winner

Another lackadaisical mosey around the parking lot

Circle up for 5 mins of Dealers Choice

MARY:

ANNOUNCEMENTS:
Announcements: Sooner on Q at atlantis Thursday. 4:13 Strong first workout with new cohort this Thursday.

TAPs: Hairbands great grandmother, great aunt and uncle dealing with lots of health concerns and far away from other family. Bad Boy’s brother in law Josh. Oatmeal’s friends wife diagnosed with breast cancer. Young Pawn stepping out to have some crucial conversations with his manager.

We were able to pass out an F3 business card to a guy who stopped by at the end of the workout and wanted to know more about what we were doing.

Thanks for the honor to lead.
COT:

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Breaking Wind

AO: the-knoll
Q: Pebbles
PAX: DB, morning star, Ex-Pat, AAA, Squints (Will Simpson), The Banker, Sooie, Pebbles, Timber, BigRed2.0, Bumblebee2.0
FNGs: None
COUNT: 11
CONDITIONS:
Beautifully fall and foggy.

WARMUP:
400 meter mosey
side straddle hops
bacs
back bacs
slow squats
stretch on your own

THE THANG:
2-mile relay race
-split into 2 teams
-as a team complete 8 consecutive laps around improvised 400m track
– during race, Pax complete 100 merkins, 100 squats, 100 dips

400 meter mosey

Worlds Fastest Man
– Pax run 1 lap at marathon world record pace (5:40 mile pace) 85 second lap
Eliud Kipchoge is world record holder @ 2:01:09. Dude is 40 years old! Should be an inspiration for all.

Pull Ups x 30 or Swing Ups x 45

BONUS: Javelin Thow! Pax competed to see who could throw a big stick the farthest.

MARY:
5-min of Mary’s

ANNOUNCEMENTS:

COT:
Decide to be good. Always give your best.
When we see successful athletes or people we often assume they are naturally gifted. This is often not true. @Pebbles shared his personal journey from back of the pack JV cross-country runner to relatively successful D1 athlete. The “secret” to success was simply deciding he wanted to be better, then putting in the hard work to get there. As men we can apply this to our daily family and work duties.

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More Dudes = More Running

AO: handsomizer
Q: Michelin Man
PAX: Cuban Missile, Freakonomics, Detective Pikachu, Spinal Tap, Natural Ice, Michelin Man, slumlord, Rocket Mortgage, Blue Mule, Special Bike, Southern Nugget
FNGs: 1 Southern Nugget
COUNT: 11
CONDITIONS: FALL!

WARMUP: n/a (come warmed up)

THE THANG: simple. We did two indigenous people running burpee apocalypses back to back around GEODIS Park. I think we did 5 or 6 times around. 3.2 miles run. 111 burpees.

MARY: n/a

ANNOUNCEMENTS: Get your F3 gear. Check slack.

COT:

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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