Author: hambone

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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.

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Lil Tony’s VQ

Conditions: High 70s and humid with a nice breeze and the threat of rain.

PAX: Lil’ Tony (VQ), Preacher Man, Duce, Mile High, Claud, Life Champ, Can’t Get Right, Fallout, Big Ticket, Gussy, Teddy, Bruh-Bruh, Jersey$, Hambone, Hot N’ Ready, Brother-at-law, Spinal Tap, Porcelain and Red Skull (YHC).

Warmorama: Long mosey around the campus with several rapid and unexpected turns thrown in to keep all PAX on their toes. Gussy started off the Mosey by leading the pack but quickly dropped back when he realized he had to slow down in order to “keep his shorts on”. End at the tennis court for 10 Hillbilly Walkers and 10 Seal Claps IC. Then off for another Mosey and back to the tennis court for 10 GM IC.

Thang: Battan Death March to the end of the main drive and back. Form two lines for Indian Run with last man doing 5 burpees before sprinting to the front. Waited with SSH IC for six. All in and mosey to the rear parking lot for the next exercise.

Partner up for a little Dora 1-2-3. Adding a concrete block to the run was a real crowd pleaser. Squat for six.

Bear Crawl to the basketball court for Mary: 10 each IC: Flutter Kicks, American Hammers and Pickle Pointers. Plank for final two minutes while Hambone entrains all with a couple of jokes.

CoT

There is only one more workout with this group of 4:13 Strong men. After next week, they will begin working and will likely be on the clock when F3 gathers. Come out next week for a farewell workout and help send these 10 men off to the next chapter of their journey with some sore muscles and an extra boost of confidence.

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Everything Under The Sun

Q: Hambone
Pax: Right Said, BnB, Keep The Change, Harvey Updike, Crablegs, Porcelain, Reveille, Hi Viz, T Cell, Studio42

11 Pax showed up for what has already been done under the sun (a lot). My Qs are about as original as a McDonald’s hamburger. I like their hamburgers.

Disclaimer about the Disclaimer: I think it was right.

Warmup
19 x SSH IC
13 x Toy Soldier IC
14 x IST
Good Morning OYO
10 x Willie Mays Hays IC

Thing
Pearls on a string (running with COPs interspersed), but with a little bit of order:

1st Pearl
10 x Merkin IC
10 x Slow and Low Squat IC
10 x Monkey Humpers IC

2nd Pearl
11 x Merkin IC
12 x Slow and Low Squat IC
30 Second Bridge

3rd Pearl
12 x Merkin IC
15 x Slow and Low Squat IC
30 Second Bridge

4th Pearl
13 x Merkin IC
13 x Slow and Low Squat IC
30 Second Bridge

5th Pearl
14 x Merkin IC
14 x Slow and Low Squat IC
30 Second Bridge

Run to Parthenon Facing Hill and Perform “Fours”
Up the hill, 1 burpee, back down
Up the hill, 2 burpees, back down
…
Up the hill, 4 burpees, back down

Finish

Naked Man Moleskin:
Great work by all to go through with the 2.7 mile run total. Porcelain knew what was coming and unearthed the flag to make the journey with us around the ‘non.

Reminder: Warpath and TN Can Ruck are coming up this weekend. Pick one or both. TCell says he will honor you greatly if you do both #TruthNugget

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Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Hambone
Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.

Complete!

NMM:
Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.