Author: hambone

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Sandbags and Stairs

Date: 2026-01-23 AO: handsomizer Q: Natural Ice PAX: CubCadet, SalPal, Salami, Spinal_Tap, Natural Ice FNGs: None COUNT: 5 CONDITIONS: Chilly
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.
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Shanty to a Pain Island Beatdown

Date: 2026-01-22 AO: thestronghold Q: Brown Slip PAX: Barney, Decaf, Red Skull, Young and Restless, Right Said, Dan Tanna, Dan and Dave, Fingertips, Torta, Zoomie, Pom Pom, Puff Puff, Slurpy, Chicken Little, Stir Fry, Guppy, Duncan, Papa Bear, Sticky Fingers, The Count FNGs: None COUNT: 21 CONDITIONS: High Seas, Moist, Misty, Damp – Perfect for setting sail
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward Imperial Walkers – 15 IC
THE THANG: Collect Coupons and mosey to basketball court, circle up – Provided instruction
The Thar She Blows Circuit – As Many Reps as Possible * Each song has different instructions *
“Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus = 5 burpees without coupon
20 Windmills – led by Young and Restless + 20 Count Recovery
“Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
20 SSH – led by Puff Puff (because Bedazzle Fart Sacked) 20 Count
“Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along”= 5 coupon overhead presses
20 Rosalitas – led by Red Skull (delegated by Puff Puff) 20 Count
“South Australia” • Coupon Deadlifts (not really) • Every “South Australia” = 10 coupon rows (pretty much the whole song)
20 Monkey Humpers – led by Torta 20 Count
“Fish in the Sea” • Coupon plank hold during verses • At each “Windy Weather” chorus = 10 coupon push-ups
The Count – 20 Count + Ahh Ahh Ahh after each number (because Sesame Street)
“Paddy Lay Back” • WW1 Sit-ups with coupon Yelled “SWITCH”to alternate • Leg Lifts with coupon held overhead
FINISHER: Circle up | Count 1 / 2 – 1’s Keep Coupons – tighten up the circle
“Haul and Drag” • American Hammer w/ Coupons = Pass to the left
COOL DOWN: “Randy Dandy Oh” • Mosey back to the flag & return coupons
“John Kanaka” • Stretch hamstrings, shoulders, and back
90 Second Buyout = 18 burpees
MOLESKINE: • Always be prepared to lead, you never know when you will be called on to fill in for someone who Fart Sacked – Great job Puff Puff! • When asked to pick a number at the end of a workout, pick low. • Now everyone knows what sea shanties are!
ANNOUNCEMENTS:
Check Slack
COT: • Prayers for end of life of family member • Prayers for beginning of new life and family • Prayers for health & guidance
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Push it

Date: 2026-01-22 AO: the-knoll Q: Pebbles PAX: Étouffée, AAA, Roadkill FNGs: None COUNT: 4 CONDITIONS: Cold then really foggy
WARMUP: Lots of things then jog to the stop sign
THE THANG: 11s Merkins and Carolina Dry Socks 10 dips, 10 incline Merkins, 10 decline Merkins for 1-minute 30 seconds rest Repeat 10 times
MOLESKINE: Lots of push ups. Lactic acid is a real thing
ANNOUNCEMENTS: Check Slack
COT: Keep pushing
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Snow Prep

Date: 2026-01-22 AO: atlantis Q: Subway PAX: sooner, Pole Dancer, Puzzlah, Shakira FNGs: None COUNT: 5 CONDITIONS: foggy
WARMUP: stretching
THE THANG: coupon work Rnd 1 – 2 rounds 25 step ups – per leg (pace setter) Coupon shoulder press Coupon incline push ups Coupon Skull crushers Coupon curls
Rnd 2 – 2 rounds 25 dips (pace setter) Coupon side bends Decline pushups Coupon single armbent row pulls Coupon truck drivers
Rnd 3 – almost 2 rounds
20 WW1s Plank Hollow body hold Box cutters Alabama Prom dates
MOLESKINE:
ANNOUNCEMENTS:
COT:
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Cold but not as cold as next week

Date: 2026-01-22 AO: greenmachine Q: Pep PAX: Squatter, Cowboy, Betty Ford, Esposa, Shania, Black Lung, Focker, Sherlock, Yalp FNGs: 1 Yalp COUNT: 10 CONDITIONS: Cold but not cold like next week
PLAYLIST: F- : no playlist.
WARMUP: – imperial walker – Good morning – Willie mays Hayes – Hillbillies
THE THANG: Travel around sideline of field Pax moving in a line, last man up runs to the front (Indian run) Movements – mosey – Lunges – Bear crawl – Bernie – Sideways – Duck walk
ANNOUNCEMENTS: – leanpax : “you’ll feel better in the morning to reject short term gratification”
COT: – yalp mom in stage three cancer
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Last man standing!!!

Date: 2026-01-21 AO: titan Q: Choo Choo PAX: Spinal Tap, Sherlock, Tim the Toolman, Hipster, Stumbles, Natural Ice, Drop Trow, Pep, Vector, bluemule FNGs: None COUNT: 11 WARMUP: some warmup with 5 core principles
THE THANG: Thang: we did 2 rounds of each Partner up. Keep pushing till one of you give up -> easy mosey -> switch partners HiFi merkins Curls American Hammers OH Press American hammers Swings
MOLESKINE: Its better to be a hole than a sink hole. A hole is something that you can see on the surface, you would know how wide, deep it is. But a sinkhole looks all good on the surface, it keeps corroding within then one fine day collapses, taking everything down with it.
ANNOUNCEMENTS: check out after-hours leanpax
TCLAPS to Tim the Toolman for being a HIM and getting blocks on demand.
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MLK

Date: 2026-01-21 AO: middle-tooth Q: sooner PAX: Toothless, DrRupp, Squatter, Firefox, Esposa FNGs: None COUNT: 6 Theme: MLK Day – Grit and Service Conditions: 15°F (Teens) – KEEP MOVING, not really that bad.
I. WARM-O-RAMA (5 MINS) Constant motion to prevent injury. Side Straddle Hops: 39 Reps (IC) Imperial Walkers: 39 Reps (IC) Mountain Climbers: 39 Reps (IC) Windmills: 39 Reps (Slow)
II. THANG 1: THE “1963” LADDER Focus: Endurance and the March on Washington. The Bottom: 19 Hand-Release Merkins The Journey: Run to the bottom of the hill/lot. The Top: 63 Side Straddle Hops The Return: Bernie back Repeat: 3 Rounds.
III. THANG 2: THE “381” MONTGOMERY GRIND Focus: Perseverance (Honoring the 381-day bus boycott). Setup: Partners A & B. The Drill: Partner A starts Lunge Walking toward the far curb. Partner B performs 5 Burpees, then sprints to catch Partner A. The Swap: Once caught, they swap roles. Add one burpee each time. Duration: Continue for 10 minutes. No sitting, no stopping.
IV. THANG 3: THE “39” CIRCUIT Focus: Honor Dr. King’s 39 years. Native Peoples run around the loop. At the shed, do… 39 Air Squats 39 Big Boy Sit-ups (Substitute American Hammers if ground is icy/wet)
End with 2 minutes of plank listening to the intro to “I have a Dream”
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The premier Nashville night time AO

Date: 2026-01-20 AO: after-hours Q: Strutter PAX: Strutter FNGs: None COUNT: 1 CONDITIONS: Cold
WARMUP: Run from the car to the map.
THE THANG: Run laps around the entire state. Run up the stairs. Run a few more laps around the entire state
MOLESKINE: Big things don’t start big. We start small and build from there. ANNOUNCEMENTS:
COT:
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F3 Nashville Visit

Thanks for the heads up, FP! I know the AO is open that day.
@grape, who is copied here, is our fine AOQ for the site and can set this up. @Grape, what say you?

On Tue, Apr 22, 2025 at 5:15 PM Kris Zanardelli <delli@rocketmail.com> wrote:

Hambone:
I believe that I'm seeing that III Pillars is open for the day's Q on 4/29.  Is that correct?
Any chance that I might get onto the Q calendar?
Thank you,
Fanny Pack
F3 Asgard

On Thursday, April 10, 2025 at 04:20:45 AM PDT, F3 Nashville Backblasts <f3nashvillebackblasts@gmail.com> wrote:

Just kidding–I missed the “2” in the April dates. But yeah, I think you've nailed a solid crew.


On Thu, Apr 10, 2025 at 6:19 AM F3 Nashville Backblasts <f3nashvillebackblasts@gmail.com> wrote:
I think you nailed it. How's the visit going so far?


On Mon, Apr 7, 2025 at 5:57 PM Kris Zanardelli <delli@rocketmail.com> wrote:

Hambone!

I know you've got Salami in your midst.  It was all a part of our plan hatched in Northern CA to take over!!! He was simply our forward scout!

This is what I'm thinking

Saturday 4/26  – 6:00-7:00

Stoneboots

3021 Lealand Ln, Nashville, TN 37204

Sunday 4/27 – 5:00-6:15

The Grove

999 Wades Crossing, Spring Hill, TN 37174

OR Ruck/walk/run around hotel

Monday 4/28  – 5:30-6:15

Westeros

3531 West End Ave, Nashville, TN 37205

Tuesday 4/29  – 5:30-6:15

III Pillars

5033 Hillsboro Pike, Nashville, TN 37215

Also,

Middle Tooth
1200 Lone Oak Road, Nashville, TN, 37215

Wednesday 4/30  – 5:30-6:15

Titan

Centennial Park, 2500 West End Ave, Nashville, TN 37203

 

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Hambone’s Extremely Late Backblast

Date: 11/2/2019 – 0600-0700
Q: Hambone

Pax: Black Lung, Money Shot, High Flyer, FTTAL, Drago, Deep Dish, Big Stick

Disclaimer: The disclaimer may have been given in short form

Warmup:
20 SSH IC x 20
Good Morning OYO
Squat IC x 20

Slowwwww joggggg

The Thang:

30 minutes of intervals

2 minutes OFF

1 minute On

Total: 2.0ish miles

Hill Sprints

17 sprints up the hill to the flag
walk / slow jog back down

Mary
Once the pax completed their hills sprints, they headed back to the parking lot for:

Alabama Prom Dates IC x 20
Low Flutter IC x 15
LBCs IC x 20

Fin

Worthy to note that the pax covered 4.13 miles in total. Varying speeds coupled with tapered intensity allowed the pax to cover ground and improve.