Author: F3 Nashville Backblasts

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

WARMUP: SSHx30, Squatsx10, Merkinsx10

THE THANG: Grab a block or ruck / mosey to courts

5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5

4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.

MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block

MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.

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Nice Dice

AO: atlantis
Q: Subway
PAX: Oatmeal, Puzzlah, SalPal, Siri, Pole Dancer, DintyMoore
FNGs: None
COUNT: 7
CONDITIONS: 50 cool and beautiful

WARMUP: Various stretching, mosey to waiting coupons

THE THANG:

10 SSH buy in
Roll dice – number matches the station; 25 reps of each station movement
Station 1
Merkins
Ranger Merkins
HR Merkins
H/L Merkins
Station 2
Curls
CPRs
Rows
Lawnmower Pulls
Station 3
Lunges
Squats
Seesaw lunges
Calf raises
Station 4
Overhead press
Taint scrapper
Thruster
Truck driver
Station 5
Amer Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest Press
Grave digger
Side bends
Blockees

Mary for final 3 mins

MOLESKINE:

ANNOUNCEMENTS: wings/some impossible man mile- check slack

COT: prayers for SalPal interview; Siri’s cousins wifes treatment; Pole Dancers wife’s recovery and Pole Dancers new job

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Shakedown

AO: titan
Q: Spinal Tap
PAX: Firefox, Tim the Toolman, Old Maid, Pep, Papa Bear, CubCadet, Cocktail
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings

THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.

Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.

Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.

Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#

ANNOUNCEMENTS: None

COT: Pep with his consulting

Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!

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(B)Easter Egg Hunt 2025

AO: the-knoll
Q: El Capitan
PAX: Wolfpack, Derby, Papa Bear, AAA, Sooie, El Capitan, Ex-Pat, morning stār, Pebbles, Timber, Half Lyfe, G-string, Pitmaster, Étouffée, @GoldDigger, @Rubix (2.0), @Schmaltz (2.0), @Bumblebee (2.0), @Grizzly (TBD)
FNGs: 1 @Grizzly (TBD)
COUNT: 19
CONDITIONS:

Mid-50s, lovely sunlit clouds at 6:15

TUNES:

Young & Heavy

WARMUP:

Climb routine
Back stretches
Willie mays hays
Good mornings!

THE THANG:

– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat

Ended with MARY: a 3-round Ring of Fire & American Hammers

MOLESKINE:

Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.

ANNOUNCEMENTS:

– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!

COT:

Countorama, Nameorama, coffeteria.

It was a pleasure leading y’all this morning, men!

I’m ready for a nap. :yawning_face: :el-capitan:

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Tortoise & Hare – The Final Run!

AO: thestronghold
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Barney, Hair Band, Dan Tanna, Right Said, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Fresh Start, Hoop Dream, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: A perfect 57 degrees and a beautiful sunrise

WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches

THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!

MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.

ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am

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Tabata Tabata

AO: detention
Q: Accounts Receivable
PAX: Donkey Hammer, Esposa, Accounts Receivable, Pedialyte, Deep State, Mistah Mistah, Cocktail, Peabody, Pepsi, Pound Puppy
FNGs: None
COUNT: 10
CONDITIONS:
Clear and 62

WARMUP:
Side straddle hops
Downward dog
Cobra
Yoga stretches
Imperial walkers
Hillbillies

THE THANG:
Que up the funk playlist (aka 80s porno tunes)

Mosey around baseball loop
Grab coupons and head to playground / grassy hill.

7s on the hill – atomic merks at the top / merkins at the bottom

Tabata round (50sec work / 10sec rest – 4 cycles)
Burpee pull ups
Curl to press
Iron crosses

Mosey back to parking lot
Sprints (atomic merkins) for 5 minutes

Mary:
5 min of round robin core exercises.

MOLESKINE:
Reminder to be intentional with our wives and our families. Engage each other and don’t be afraid to get vulnerable and ask emotional questions.

ANNOUNCEMENTS:
Cruelhall this Friday is moving to Handsomizer
.
COT:

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Progress, progress, progress

AO: thestronghold
Q: Wolfpack
PAX: Red Skull, Skeet, Young and Restless, Chunks, tampalibra, toga, Purple Tiger, Dan Tanna, Decaf, Assange (DR), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 20
CONDITIONS: Light rain in the warm air

WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop

THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.

Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear

Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops

Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint

Mosey on back for some cool down merkins

ANNOUNCEMENTS: 2 weeks til signing day. Lets go!

COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.

Thanks for letting me lead!

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A real Farmers Carry WO

AO: the-castle
Q: Strutter
PAX: Chunks, Strutter, (StepBrother)
FNGs: None
COUNT: 3
CONDITIONS: Beautiful

WARMUP: 10 each IC
SSH
IW
Merkins

THE THANG: Mosey to the rockpile. Each Pax chose a rock, and we commensed doing a series of sets of exercises 10 each IC which included but weren’t limited to:
Curls, military press, Skull crushers.
Goblet squats, bench press, rock assisted LBC.
After each set of 3 we ran to the Hut and back.
MOLESKINE:

ANNOUNCEMENTS:

COT:

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The Three Amigos

AO: toratoratora
Q: Goose
PAX: The Bobs, Assange
FNGs: None
COUNT: 3
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches

THE THANG:
-Lunges
-100 Squates, Curls, Press, SSH with run every 25 reps
-100 Dips OYO
-100 Calf raises OYO
-Circle of Mary

ANNOUNCEMENTS:
Friends By The River tonight
Night Moves Saturday Hipster house

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Gametron

AO: bomber
Q: Wolfpack , Firefox
PAX: Crawlspace, Chunks, Right Said, CubCadet, Papa Bear, Pep, Hedwig, Puzzlah, Vector, Sherlock, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: Good enough

WARMUP: Wolfpack led with
– SSH
– Imperial walkers
– Low and slow Squats
– Low and slow Merkins

THE THANG: With YHC and Wolfpack on Q, the only sensible outcome was some sort of gamified beatdown.

Part 1: Castle (led by Wolfpack)
PAX split into two teams. Field split in half with each team having a castle (aka, a base) at opposite ends, with a line of short cones, tall cones, and a 25lb sandbag at midfield, plus 3 or 4 short cones on each side of the field along the midline.

PAX had to travel to a cone, do an exercise based on the object, and then return it to their castle (or deliver it to the opposing team’s castle, if they chose to do so). Objects could be stolen from the opposing team’s castle using the same exercise.

Teams had 60s (sometimes 90s) rounds to score as much as they could. Short cones were worth +1 pt, tall cones were worth +2pts, the sandbag (always requiring 5 burpees) was worth -2pts (later amended to -4pts).

1st set of three rounds:
Travel = running
Short cone = 5 squats
Tall cone = 5 merkins

2nd set of three rounds:
Travel = side shuffle
Short cone = 5 wide merkins
Tall cone = 5 diamond merkins

3rd set of three rounds:
Travel = broad jumps
Short cone = 2 iron Lt. Dan’s
Tall cone = 2 burpees

Team 1 (Vector Sherlock Puzzlah DintyMoore YHC) took an early lead against Team 2 (Wolfpack Papa Bear CubCadet Pep Hedwig), but gameplay evolved with PAX realizing that there was enough time for the sandbag to travel to both castles. That led to some interesting waiting games over sandbag delivery plus some blocking maneuvers. Ultimately, it came down to a final round to break a 4-4 tie, which Team 1 came away with. That was not without some impressive sandbagged broad-jump heroics from Wolfpack. Also, Vector and CubCadet may never speak to each other again.

Also? So. Freakin’. Exhausting.

Part 2: Flip the Cone
Keeping the same team and same general field structure, a couple dozen short cones were scattered on both sides of the field, with cones on Team 1’s side right side up and cones on Team 2’s side upside down. Team 1’s goal was to end a 90s round with as many cones as possible right side up, with Team 2 aiming to end the round with more cones upside down. Except only mode of travel was a bear crawl in rounds 1 and 2 and murder bunnies in round 3. Teams instinctively split up into offensive and defensive squads with YHC, Sherlock and DintyMoore facing off against the defensive line of Papa Bear and Pep while CubCadet Wolfpack and Hedwig crossed the field to battle with Vector and Puzzlah. By the end, Team 1 came away with a 3-0 sweep but all PAX’s shoulders and legs simultaneously won and lost.

Finally, a 50s Hollow Body Hold.

MOLESKINE:
– Big thanks to Wolfpack for venturing to our neck of the woods and delivering the fun and the “fun”.
– Yes, this is what we do at all Game Nights
– Loved watching strategies evolve
– If you want to do a Q-collaboration in June or July, let me know! Sneak preview for next month: the most sought-after immune-system-themed combination we didn’t know we wanted – Vector + t-cell!

ANNOUNCEMENTS:
– Spring Fling

COT:
– Everyone shared a word/phrase of gratitude