Backblasts

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Simple workout

AO: westeros
Q: Pep
PAX: Vector, bluemule, Right Said, Young and Restless, Spinal Tap, DintyMoore, Natural Ice, Tim the Toolman, Sherlock, Hacker
FNGs: None
COUNT: 11
CONDITIONS:
Cool fall morning

WARMUP:
– run around school
– seal claps
– imperial walkers
– hillbillies
– Good mornings
– Willie mays Hayes

THE THANG:

dora:
100 – pull ups
200 – windshield wipers
300 – fire hydrants

ANNOUNCEMENTS:
Upcoming chili cook off: if you want to volunteer contact Natural Ice or Wolfpack

COT:
Gratitude for right said’s surgery going well
Pep work
Dinty Moore: tough administrative situation at work

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F3 Nashville 10th Anniversary Workout

AO: stonewall
Q: princessaurora
PAX: Chunks, moneyshot, DintyMoore, Grape, Black Lung, Focker, hambone, Strutter, Midwife, floppydisk, FLO, Young and Restless, Works for a Guy, Vector, Hi-Viz, osha, Natural Ice, Toothless, Right Said, McAfee, Michelin Man, Spinal Tap, caprate, Siri, Dewey, Cowboy, Zelenskyy, Salami, EZ-Go, sooner, Splitter, Jason Callen (Deep Dish), Pep, Wolfpack, Skinny Pop
FNGs: 1 Skinny Pop
COUNT: 36
36 PAX posted at the birthplace of F3 Nashville to celebrate 10 years of making better men.

WARMUP:

Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle

Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.

Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)

Abs of choice while waiting for six.

Mosey to Tennis Courts

Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.

Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.

Mosey to Sunnyside Hill

Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.

Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.

2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)

One ten-second good morning to close things out!

COT/BOM

MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.

Can’t wait to see what the next decade holds!

Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!

BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.

PA out.

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Tea Time

AO: the-knoll
Q: Tea Party
PAX: AAA, El Capitan, morning stār, Sooie, Sparrow, Ex-pat, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: dark and 60s?

WARMUP: Costa Rica style yoga/stretching ending with the Bretzel body twist

THE THANG: 2 rounds of 9 tea-themed circuits in 1 minute intervals
– premium oolong pull-ups
– Cardamom tea kettlebell swings
– rose hibiscus raise your knees (step-ups)
– Tima tea toe-touches
– Paris yea swing pulls
– ginseng oolong jog/sprint around back-stop
– Mint peach tea bench merkins
– Lichee black tea lunges/lt. dans
– Pure assam plank

Cool down: 1 perfect burpee

MOLESKINE: Embrace the little sparks God gave you in your life that bring you joy, like tea drinking does for me. Those things make a difference for each of us, don’t let them go out and grow dull.

ANNOUNCEMENTS: 9/14 F3 10 year anniversary Sevier Park

COT: prayers for hvacs, pregnancies, and moving. Strong Ceylon black tea drink and onion flavored tea biscuits devoured

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Friday the 13th

AO: bomber
Q: Grape
PAX: Papa Bear, Vector, Pep, Right Said, Hedwig, Wet Wipes, DintyMoore, Tim the Toolman
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: SSH, LBAC, Moroccans

THE THANG: thirteen reps of the following exercises, mosey to a different location after 2 sets (we also changed up the exercises because I got tired of doing so many burpees…I think we did like 200 burpees though when you put it all together)

Jump squats
Ab thrusters
SSH
Original burpees
Normal merkins

MOLESKINE: enjoyed the conversation about music. I have included the playlist below!

ANNOUNCEMENTS: come workout tomorrow!

COT: prayers for Wet Wipes mom, Right Said elbow, Hedwig F-I-L and S-I-L and M, for our country, for peace in the Middle East

:grapes:

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Return to Cruel Hall

AO: cruelhall
Q: ccr
PAX: Pedialyte, EZ-Go, Donkey Hammer, Works for a Guy, ccr, Fortran, Young and Restless, Mistah Mistah, Topanga
FNGs: None
COUNT: 10
CONDITIONS: I perfect fall morning with a very light sprinkle on the drive in

WARMUP: As predicted by Donkey Hammer, we started slow. Some SSH, leg stretches, arm circles and a quick yoga flow….all set to the legendary Careless Whisper.

THE THANG: An oldie, but a goodie. We performed three full rounds of ULTAS. Four sets of each exercise…Upper Body, Lower Body, Total Body, Abs and Sprints. Ended with the ever efficient 30 seconds of flutter kicks before time was up.

MOLESKINE: awesome being back out with you gentlemen after a summer hiatus. Appreciate Donkey Hammer dragging me out. Playlist theme was live shows the family went to this summer with one exception…. careless whisper…because George Michael is dead. Pedialyte wins the award for not knowing a single song on the playlist! I will post the playlist for those that requested and want to gain some street cred

ANNOUNCEMENTS: 10 year Anniversary convergence tomorrow am at Stonewall (Sevier Park). 6-7am. Come out and celebrate a decade of greatness.

COT: We prayed for the pets in Springfield, OH and for open-mindedness and respect during the upcoming sprint toward the election. Whatever way you lean, get out there and vote!!

Cheers,
CCR

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Loose Caboose… Pain Train Style

AO: pain-train
Q: Wolfpack
PAX: FLO, Wolfpack, Cheeks, The Banker, Siri, G-string
FNGs: None
COUNT: 6
CONDITIONS: I love the rain.

WARMUP: SSH, BAC, BACBAC, WMH, Mosey to stage

THE THANG:
Loose caboose pain-train style…
10 cones were set in varying distances around the 1/5 mile track around the park.

PAX carried Coupons (1-54lbs, 2-25lbs, 2-35lbs, 2-35 lbs, 2-20lbs, caboose sprints to cone with no Coupon) from cone to cone, stopping at each cone to perform 1 Burpee and 10 reps of an exercises, switching exercises every 6 cones. In total we did:

– 3/5 miles of Coupon Carries (3 laps)
– 30 Burpees
– 60 Coupon Shoulder Presses
– 60 Merkins
– 60 Coupon Bent Over Rows
– 120 Coupon Goblet Squats

MARY:
10x Leg raises
10x Crunch frogs
10x American hammers

MOLESKINE: The little half 20lbs coupons were the worse… my fingers are feeling it.

ANNOUNCEMENTS: 10th anniversary f3 Nashville tomorrow at Sever Park. Clowncar leaving from pain-train at 5:30am tomorrow morning.

COT: Led PAX on a 5 minute gratitude and meditation exercise. Namaste brothers :pray:

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Friday Funday

AO: thebuffalo
Q: Goose
PAX: greyalbum, Daylight, The Bobs, Blackbox
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: forward gold, arm stretch, willie mays hays

THE THANG:

-mosey to Roy’s and back
-Dora: 200 squats, WW1, crunches while partner runs
-lunges- 10 squats every 5 paces

ANNOUNCEMENTS:
Friends by the river event starts next weekend
Walk for apraxia, contact Hot Route for details

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Only Wanna Be With You

AO: greenmachine
Q: Chunks
PAX: Cowboy, Grape, t-cell, Rocket Mortgage, FeelTheBerns, Young and Restless, NFT, Midwife, Natural Ice, Black Lung, Michelin Man, Legal Eagle, moneyshot, Focker, Fudd
FNGs: None
COUNT: 16
CONDITIONS: Brisk

WARMUP:
42 SSH
Stretching

THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

TEAM 1 were the Winners 3 – 2.

Circled up for some P90X Yoga for 10 mins

5 Mins of Dealers Choice Mary
MOLESKINE:

ANNOUNCEMENTS: 10 Year Anniversary Saturday

COT: Prayers for family and healing.

Always and honor to lead you men. SYITG!

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Overtime Pickleball

AO: middle-tooth
Q: Chunks
PAX: sooner, Schnauzer, Pole Dancer, Toothless, Betty Ford, hambone, Hanes, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: Very Nice

WARMUP: Mosey around the park
Light stretching

5 Burpees EMOM for 10 mins
With Big Boy Sit up, Squats and Rest till the top of the next minute

THE THANG:

Head to the Tennis Court for Overtime Pickleball
Winner Servers and then Winner of the rally stays on the court
Loser picks the exercise for the PAX to do while waiting.

MOLESKINE:

Don’t worry about criticism from someone you wouldn’t ask advice from.

ANNOUNCEMENTS:

COT: Prayers for Betty Ford and family, also for Sooner’s coworker battling cancer

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9.10 Mystery Workout

AO: the-knoll
Q: AAA
PAX: Sooie, El Capitan, Stubs, Sparrow, The Banker, Timber, G-string, morning stār, Malibu, Papa Bear, Bumblebee, Iowa, The Judge
FNGs: None
COUNT: 14
CONDITIONS: mid 50s, damp grass.

WARMUP: -5 motivators
-10 lunges
-Baby arm circles and back BACs
-10 slow squats
-10 slow push ups
-mosey down to tree line and back

THE THANG: 8 rounds of a 2 minute AMRAP start with a 20 yard sprint/run, and then do 11 reps of designated exercise and then run back 20 yards and do another 11 reps until 2 minutes are up.
Round 1- 11 burpees
Round 2- 11 pushups
Round 3 – 11 air squat
Round 4- 11 mountain climbers
Round 5- 11 jumping jacks
Round 6- 11 jumping lunges
Round 7 – 11 Carolina dry dock
Round 8 – 11 tuck jumps

Finished with some Ultimate Frisbee

MOLESKINE: John 15:13
Greater love hath no man than this, that a man lay down his life for his friends.

In remembering 9/11 tomorrow, let’s take a moment to think about and remember the ultimate acts of love shown by many on 9/11, and the many years after 9/11.

ANNOUNCEMENTS: 9/11 workout at capital steps 5:30 am, Brig workout at 5:30 am

COT: