Author: F3 Nashville Backblasts

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We Ran to Love Circles (+Burpees) AGAIN!

AO: westeros
Q: Michelin Man
PAX: Crawlspace, Young and Restless, Tim the Toolman, Spinal Tap, Natural Ice – CBO, Pep, Michelin Man, bluemule, Puzzlah
FNGs: None
COUNT: 9
CONDITIONS:

NOT cold (after a minute). Pep had some brand of gloves on.

WARMUP:

Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.

THE THANG:

The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…

Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.

Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.

Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.

Fin.

MOLESKINE:

I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.

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Water Heater Workout

AO: detention
Q: Donkey Hammer
PAX: Pedialyte, Accounts Receivable, EZ-Go, Esposa, Michael Freiburg, Topanga, Uncle Jerry, Winona, Family Ties, Peabody
FNGs: None
COUNT: 11
CONDITIONS:
29 degrees

WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back

Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B

THE THANG:
Mosey to playground, pick up a block on the way.

– 1 minute hang
– 30 calf raises with block

Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs

– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees

ANNOUNCEMENTS:
None

COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.

It was a great morning. Thanks for letting me lead.

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The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA

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A Day of Celebrations

AO: bomber
Q: Firefox , Pole Dancer
PAX: Vector, Black Lung, Tim the Toolman, CubCadet, DintyMoore, Puzzlah, Pep, Poppa Lock
FNGs: None
COUNT: 10
CONDITIONS: Arctic

WARMUP: Pole Dancer led us in some active warm-ups:
– 50 SSH
– A skips
– B skips
– Zombie walks

THE THANG: Pole Dancer and YHC could not decide which Feb. 21 national day to celebrate; so, we celebrated all of them.

Thang 1: Sticky Buns Day
To celebrate National Sticky Buns Day, YHC had us do a bit of leg and bun work. PAX did the following circuit as many times as they could within our allotted celebration time. Everyone finished 2, some were about done with their 3rd when we called time.
– Iron Mikes (20x/side)
– Bulgarian Split Squats (20x/side)
– Jump Squats (20x)
– Raised Alabama Prom Dates (20x, with feet elevated on a bench)
– Bear crawl around the circle behind McCabe

Thang 2: Grain-Free Day
To celebrate National Grain-Free Day, Pole Dancer had us do a number of exercises that looked familiar but were ultimately worse. After each set, we ran a bernie around the circle
– Navy Seal Burpees (merkin, knee tuck, merkin, knee tuck, merkin) – 25x (but many shortened to 20 because, wtf)
– Deep Squat Star Jumps – 25x
– Something else, I forget

Thang 3: Caregiver’s Day
To celebrate National Caregiver’s Day, YHC had us partner up. First 1 PAX did sit-ups while the other held feet in a high plank position. We did this for 50s and then swapped. We did 2 rotations of this and then switched to Partner Decline Merkins. 1 PAX held the feet of the other who did merkins for 50s and then swapped. 50s is a long time, y’all.

Thang 4: Boiled Peanuts Day
Pole Dancer was unfamiliar with boiled peanuts and other things we eat here in the South (if we’re not allergic to peanuts). He led us in a number of Southern-themed exercises, with a short jog to the parking lot in-between.
– Carolina Dry Docks
– Alabama Prom Dates
– Hello Dolly’s
– Ragin’ Cajuns (elbow-to-opposite knee crunches)

MOLESKINE:
– Definitely was fun collaborating with Pole Dancer on this!
– Much discussion of the Tomb Raider-esque amalgamation of YHC and Pole Dancer. Vector called it pornography.
– So cold.
– If you want to do a Co-Q mash-up with another of our respected brethren, send me a DM! We’ve got a couple others lined up for the spring.

ANNOUNCEMENTS:
– Saturday Breakfast Q at Focker’s
– Game night next Friday
– Other things that are on the calendar

COT:
– Much gratitude

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A Walk

AO: the-knoll
Q: Pebbles
PAX: morning stār, Malibu, Étouffée, Stubs, Half Lyfe, Sooie
FNGs: None
COUNT: 7
CONDITIONS: 13 degrees

WARMUP: Ruck to pick up Malibu

THE THANG: Ruck for 2.5 miles while passing around 60lb sandbags.

MOLESKINE: YHC was smoked from late nights and sick kids. Great to enjoy a challenging ruck and good conversations. Loved seeing everyone want to take on extra weight.

ANNOUNCEMENTS:

COT:

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Snow Q, Get That Heart Rate Up

AO: greenmachine
Q: Hair Band
PAX: Betty Ford, Cowboy, Shania, Bear, Esposa
FNGs: None
COUNT: 6
CONDITIONS: cold and snowy

WARMUP:
Mosey a lap around the track
50 SSHs
High knees x 30 sec
Butt kicks x 30 sec

THE THANG:
30 lunges (15e)
10 burpee broad jumps
Run to next corner
Repeat until one lap is finished around the track

Jog a lap

50m Sprints with 30 secs of drop squats on a timer

Repeat Lunge, BpBJ, run lap

Mosey back to start-x

MOLESKINE:
On days like today a balance between leg soreness & staying warm had to be made. We warmed up and kept that heart rate high.

ANNOUNCEMENTS:
– Night Moves Thursday March 6th, check SalPal post in main channel
– AOQ Grow School, Sat March 22nd tel:0600-0800
– Spring Fling by Natural Ice – CBO in early April

COT:
• prayers for general family health and wellness, for the new fathers in the group (shout out to Bear for his 1mo old), safe travels to Shania as he flies to Canada today

Thanks for having me out to Q today! Always a pleasure to spend time at the machine

Rock On,

Hair Band

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Hazzaah!

AO: the-knoll
Q: Pebbles
PAX: Stubs, Wolfpack, Half Lyfe, El Capitan, Malibu, Sparrow, morning stār, Pitmaster, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS:
Cool trending toward cold

WARMUP:
Mosey to retrieve coupons
Bacs
Bac Bacs
Don Quixotes
Slow Squats
Stretch OYO – Mission stated, 5-core principles

THE THANG:
Split into two teams. One team completes 100meter MOT while the other works. 2 rounds for each exercise.

Exercises with coupon:
Deadlift
Snatch
Overhead Press
Floor to Ceiling

MOTs:
Lunges
Bear Crawls

Mosey to return coupons
3 min of Plank Ups/Ring of Wolfpack
2 min Mary

MOLESKINE:
Super impressive to watch the evolution of PAX from FNG to seasoned PAX. Everyone was bear crawling like a champ today.

ANNOUNCEMENTS:
Lot’s of opportunities to socialize on slack

COT:
I was up most of the night worrying about things. Money, job, housework, etc. It’s been a long time since I’ve worried. I blame it on not being able to workout for a week. Working out is critical to overall wellbeing.

Prayers offered for families and those without shelter.

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Tortoise & Hare – Final Run for Class 2025-01

AO: thestronghold
Q: Red Skull
PAX: hambone, Michelin Man, Decaf, Barney, Whoopi (Franklin), Big Rig, Toadstool, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 14
CONDITIONS: Perfect running weather – 30 degrees with a nice cold breeze.

WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches

THE THANG: RUN!!! We had 4 PRs today! We had 5 of the 8 men from 4:13 Strong finished sub 30:00 and we had an “all in” time of 32:12.

Since we finished the run so quickly, there was plenty of time for Mary – Burpee + Squat Apocalypse.

MOLESKINE: Thank you to the F3 PAX that joined us on Tuesday mornings. Your participation was a huge encouragement for the 4:13 Strong men and made a meaningful difference in the journey. Sometimes the little things we do mean a lot more than we know.

ANNOUNCEMENTS: Signing Day this Friday at 11:30am. All are welcome to join.

COT: Prayers for family, discernment, strength and healing.

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.