Backblasts

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Bust a Move

AO: handsomizer
Q: Old Maid
PAX: Spinal Tap, Rocket Mortgage, Freakonomics, Strutter, caprate, Dragon Spark, Natural Ice, Cuban Missile, Old Maid, Young and Restless, Donkey Hammer, Patty
FNGs: None
COUNT: 12
CONDITIONS:
Clear, blue, and 22

WARMUP:
Good mornings OYO
Hamstring stretches
Willie Mays OYO
SSH

THE THANG:
Non-stop fun paired with some glorious tunes.

1. Squats – Flower by Moby
2. Mosey to stairs- You Make My Dreams (Come True) by Hall & Oats (3:11)
3. Low Plank, Merkins, Side Planks, more
Merkins — I Love Rock N’ Roll by Joan Jett
4. Stair run (x3) – Watch Your Step by Ted Hawkins
5. Bear Crawls, Tricep Dips, Mosey to turf –
Bust a Move by Young MC
6. Circle Burp (Up Downs) – The Spark by
Kabin Crew
7. SSH, Mosey – Fire In My Soul – Tom
Staar Remix
8. Bicycle Crunches, WWls, American
Hammers — Gas Pedal Dave Audé Remix
9. Frog Jumps, Flying Nuns (Lunge walk with little baby arm circles) – Come and Get Your Love by Redbone
10. Merkins low and slow, Planks – End of the Line by Traveling Wilburys

MOLESKINE:

ANNOUNCEMENTS:

– Convergence w/ Detention coming up soon
– Natural Ice is looking for 2ndf suggestions
– Something else I can’t remember

COT:
– Prayers for those training for half and full marathons
– Prayers for injuries and recovery

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan:

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Trivia Time

AO: thestronghold
Q: Chunks
PAX: bluemule, Skeet, Decaf, Right Said, Red Skull, Dan Tanna, Natural Ice, Ripcord, Young and Restless, Lightweight, Speed Walker, Trajectory, Baby boy, Longway, Skid Mark, Temper Tantrum. Five Points
FNGs: None
COUNT: 17
CONDITIONS: Nice

WARMUP: Gave a 5 min warning to stretch, cause we had a lot to cover

THE THANG:
5 rounds of Questions with running and burpees in between

Round 1 – F3 and 413 Values
Round 2 – Bible
Round 3 – Financial Literacy
Round 4 – Workplace
Round 5 – Requirements to graduate

Team Concrete was victorious.

On our way back to the Startex we stopped at the stop sign. I gave bluemule a 7 second head start and the rest of the PAX had to catch him or do burpees.

A couple of men caught him and gave up right at the end and didn’t finish strong. bluemule gave a rousing speech about not quitting when you see the finish line.

I always make a point to tell the 413 men at this point that I love them and am proud of them. Then implore them to keep working hard cause the next phase is the hardest.

Always honored to lead here.

This is a big week for the 4:13 men. Final run on tuesday, final workout on Thursday and Signing day on Friday.

Mark your calendars now and make it a point to come encourage these men this week. They will be fielding job offers and can always use a sounding board to make the best decision.

SYITG, Chunks
MOLESKINE:

ANNOUNCEMENTS:

COT:

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The Rocky Road to Dublin…er….West Park

AO: atlantis
Q: Pole Dancer
PAX: Schnauzer
FNGs: None
COUNT: 2
CONDITIONS: A perfect 50

WARMUP: Joint Mobility, Mosey around the fields, active warmups and stretching

THE THANG: Been on an Irish kick after a conversation with Toothless over the weekend, so set this workout to some of my favorite Irish folk and punk tunes.

As for the exercise, my 32nd birthday meant sets of 32 exercises separated by a run around the tank.

Burpees
Supermans
Squats
T-Rex
Dips
Mountain Climbers

Then tried out a new song-based challenge, The Rattlin’ Bog. For each layer of the bog, add one pushup. It was an ill-advised choice to pick an extended version of the song, when after 6 minutes we were tasked with a total of 105 pushups.

https://www.youtube.com/watch?v=5QO8bWGNPyo…

PLAYLIST: https://open.spotify.com/playlist/2kORRE4ZxEEPJjmgFdvKVf?si=fe68591bc0c1421a

ANNOUNCEMENTS: 9/11 convergence & 10 Year Nashville Anniversary

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SUMMERISOVER

AO: greenmachine
Q: Grape
PAX: Triple Pane, Focker, Rocket Mortgage, Michelin Man, Cowboy, moneyshot, Sherlock, Haines
FNGs: None
COUNT: 9
CONDITIONS: in honor of the name of the workout, it felt like Fall

WARMUP: SSH, LBAC F, LBAC R, Michael Phelps

THE THANG: spelled out summer is over with 12 reps each on an escalator:
S- SSH
U- Hammers
M- Merlin’s
M- mountain climbers
E- E2K (LBC)
R- Reverse lunges
I- IYT
S- squats
O- Original burpees
V- V ups
E- E2K (Peter Parker)
R- Reverse burpees

ANNOUNCEMENTS: 9/11 convergence, 9/14 convergence, check slack

COT: prayer for Focker to be unselfish with a pregnant wife and sick child

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10 Reasons to Love America

AO: devilsden
Q: McAfee
PAX: Skeet, Linus, Flash, Woodchuck, RPJ
FNGs: None
COUNT: 6
CONDITIONS: Fall’s first sneak peak

WARMUP: 2 mins stretching

THE THANG: KB Routine du jour:
6 Overhead Presses per Arm
6 Pause Squats per Arm
8 Bent over Rows per Arm
12 KB Swings per Arm
12 sit-outs per side

REPEAT X5

Cooled down with some stretching and a personal favorite of mine, the Bill of Rights, also known as the first 10 Amendments of the Constitution. A higher or loftier expression of the non-negotiable elements of freedom is hard to find. God bless this beautiful experiment we have the rare opportunity to take part in.

MOLESKINE: 80 degrees is too warm for most, but all agree AC is EXPENSIVE.

ANNOUNCEMENTS: 9-11 and 10 year anniversary convergences coming up in Nashville! Stay tuned for more details.

COT: praying for our dear friend Reveille, whose rock playlist we greatly enjoyed in his absence, and those who need comfort.

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Five x Five

AO: middle-tooth
Q: DintyMoore
PAX: sooner, Oatmeal, Rocket Mortgage, Pole Dancer, Schnauzer, DrRupp, Betty Ford
FNGs: None
COUNT: 8
CONDITIONS: bueno

WARMUP:
Good Mornings
Imperial Walkers
Willy Mays

THE THANG:
Five Stops w/ Mosey around Big Field
5 Exercises EMOM
Min 1 – Burpees 10
Min 2 – Air Squats 15
Min 3 – 15 Merkins
Min 4 – 20 Staggered RDLs
Min 5 – 20 BB Situps

MOLESKINE:

ANNOUNCEMENTS:
9/11 Convergence
10 year Anniversary Convergence

COT:
Renewing your tags is advised but not mandatory?

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Tortoise & Hare, Episode 5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Focker, hambone, Longhorn, Decaf, Young and Restless, Chunks, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 18
CONDITIONS: 66 degrees – a perfect morning for a run

WARMUP: Five Points led us through the warm up this morning. SSH, IWs, Squats, Leg Stretch, WMHs

THE THANG: Find your Pace Group and RUN!!! We had two PRs this morning: Temper Tantrum at 26:40 and Five Points with a new PR and class record 25:36. This is the fifth consecutive run that Five Points has brought home a new PR!

MOLESKINE: The F3 participation in our morning runs is making such a huge difference. I don’t think that we have ever had a class with so many sub 30 runners.

Next Tuesday is the final run with this class. I am expecting to see 8 PRs to close down this installment of Tortoise & Hare. Make plans to join us for the final run.

ANNOUNCEMENTS: Signing Day for this class is Friday, 8/30 at 11:30am. Join us for this fun celebration and stick around for a great lunch.

COT: Prayers for strength, endurance and thanks for new life.

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Two Face VQ

AO: iiipillars
Q: Two Face
PAX: Pep, Haggis, gov’t mule, Two Face, Grape, Go Fish, t-cell, princessaurora, LorelaiG, Fanny, Formica, Bolt
FNGs: None
COUNT: 12
CONDITIONS: perfect

WARMUP:
25 Side straddle hope, in cadence, 4 count
20 LBACs, in cadence, 3 count
20 Imperial Walkers, in cadence, 3 count

THE THANG: partner up
1. Sprint up hill, jog across field; 100 merkins (Partner 1 10, P2 plank – rotate to 100); jog back to bottom of hill and wait for Pax with AL Prom Dates (to the beat of No Sleep til Brooklyn)
2. Sprint up hill, bear crawl across field; 100 LBCs (P1 10, P2 hold 6 inches up – rotate to 100); jog back to bottom of hill and wait for Pax with Flutter Kicks
3. Sprint up hill, jog across field; 100 squats (P1 10, P2 air chair – rotate to 100); jog back to bottom of hill and wait for Pax with stretch
4. Lap track and meet in the middle
5. Circle up and each man shared a thing they’re grateful for, a life hack and a worry they’re carrying. 3-5 burpees in between each man.
6. Lap track
7. 5, 4, 3, 2, 1 pull ups at playground

MOLESKINE:

ANNOUNCEMENTS: PA birthday workout Wednesday, 8/21 at 5:30.

COT:

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Hot Potato!

AO: the-knoll
Q: Wolfpack
PAX: FLO, G-string, morning stār, Papa Bear, Pitmaster, Sooie, The Banker, The Merchant, Timber, Wolfpack, AAA, Cable News, Ex-Pat, Mr. Stoogie, Stubs, Link (2.0), Bumblebee (2.0), Schmoltz (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Can we just hit pause on this weather?

WARMUP: Link led us in a warmup… run to stop sign, motivators from 5, Willie mays Hayes, burpee buy ins

THE THANG:

Workout 1: Tabata 40 seconds work/20seconds rest/3 rounds

– Push ups
– Step ups
– Reverse snow angels

Game 1
Link classic… toilet tag!

Workout 2: Tabata 40 seconds work/20seconds rest/3 rounds

– Dips
– Lt. dans
– Incline pushups

Game 2
Hot potato with a 10lbs kettlebell
If it stops on you, 10 seconds of burpees while everyone else gets 10 seconds of rest

Mary
Stretches, American hammers and leg raises

MOLESKINE:
PAX went around and said what defines a leader. Patience, good listener, confident, strong, vulnerable and many other incredible words were used. So much can make up a leader, but you don’t have to be everything all at once. Sometimes you need to just be one thing at a time the best that you can.

ANNOUNCEMENTS: Big September coming… keep an eye on slack!

Link VQ on Thursday at Knoll.

9Square Arena tournament happening next week (8/30) at Pain Train

COT: moment of silent reflection for all prayers both said and unsaid.