Backblasts

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The Knoll BB – 8/17/2023 – “DORA/11’s”

11 PAX and 2 2.0s got together to do hard things we can control to get ready for the hard things we can’t control. 

Weather: a taste of fall (low 60s, foggy, and awesome)
PAX (13): @Pebbles, @Sooie, @AAA, @Timber, @morning star, @DB, @Squints, @G-string, @El Capitan, @The Banker, @Ringo, @Smoltz (2.0), @Bumblebee (2.0)
Q: Timber

Warm-a-Rama:

  • mosey to stop sign (not quite) and back
  • 10 reps of 4-count: high knees, squats, merkins, mountain climbers
  • 30 seconds stretch OYO
The Thang 1: DORA
  • 1 partner runs to cones and back (~100 yds), while other partner performs reps of exercise
  • reps are counted cumulatively between partners
  • Exercises: 100 reps of burpees, step ups (1 is 1), and BB sit-ups
  • waiting for the 6: run to cones and back
The Thang 2: 11s
  • exercises: pull-ups/swing rows and iron mikes
  • perform 10 reps of 1 exercise and 1 rep of the other, 9 reps and 2 reps, etc.
  • waiting for the 6: dips or planks
The Thang 3: final burn
  • partner carries, down to cones and back
Marys:
  • 20 reps of 4 count: flitter kicks (led by @Squints), American hammers (led by @AAA)
Moleskin:
Why choose to do hard things? Why wake up early and come get your backside kicked by a tough workout? My perspective on this question has changed over the last few years. I learned of a term called CHOSEN SUFFERING from a wrestling coach that I admire. We will all face challenges in our lives, maybe even traumatic challenges. By choosing to do tough things, we are training ourselves to handle the defining moments in our lives when suffering is not chosen.COT:

  • Count-a-rama, name-a-rama
  • Announcements: nothing to note
  • Prayer requests: @DB’s family, @morning star’s Dad and sister and trip, @Squints to find a good house for his family
  • Ended with a prayer & some coffee (courtesy of @morning star!)
Thanks to everyone that came this morning!
– Timber
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Westeros BB – 08/14/2023 – Core movements through the decades

15 PAX and 1 FNG enjoyed some grounding core work and weighted carries to celebrate 4 decades of YHC’s life.

AO: Westeros (Elmington Park, West Nashville)
CONDITIONS: dark and lovely
PAX (16): @Pep, @Pop-A-Lock, @CubCadet, @Mermaid (from Knoxville), @Sherlock, @Grape, @Natural Ice, @Vector, @Tim the Toolman, @DintyMoore, @Supernova, @Black Lung, @Salpal, @Red Skull
FNG (1): @Shepherd’s Pie
QIC: YHC

5:30 – YHC, drowsy from too little sleep welcomed the PAX and forgot the disclaimer.

PAX reminded YHC of disclaimer on the mosey. Thank you!

WOR:
Mosey to a spot on the field and
– plank + gratitude pop corn
– 10 mountain climbers
– 10 SSH
– 10 IW

Mosey to soccer goals for bear crawls and crab walks.

Mosey back to the top of the field and circle up around the coupons.

THE THANG:
Instruction: we’ll be in a circle doing core work. 1 movement and 1 exercise for each decade of my life. One PAX at a time from the circle will do a weighted carry to large tree across the field. We have a 15# kb, 30# kb and a ruck with 20# in it. YHC showed some variations on the weighted walk: walk with weights at sides, one up/one down, at chest.

Circled up and started:
Decade 1: baby crawl in a circle then plank and 10 up and downs in cadence
Decade 2: bear crawl in a circle then plank and 10 shoulder taps in cadence
Decade 3: crab walk in a circle then 10 Freddie Mercuries in cadence
Decade 4: lunges and then 10 Carolina dry docks

Repeated 4 times (2 clockwise, 2 counter clockwise)

Warm down: mosey to the tree and back, 2x. Some high knees and butt kickers along the way.

COT:
– count-o-roma, name-o-roma
– announcements
– praise/celebration, requests, updates from the PAX
– YHC invited men to take a knee and reflect on their coming week for 1 minute … what’s in front of you, how might you need support? what might your heart be longing for this week.
– YCH blessed the men, their hearts and their week

MOLESKIN:
As I enter my 5th decade I’m thankful for the 4 that have come before it. I’m realizing more and more that to live well in the now I need take excursions back into my past and recover lost treasure, heal old wounds, forgive, honor, grieve what was or what wasn’t, remember joy and celebrate.

In other words, to be the fully integrated, whole man I want to be I need to work to restore all parts of me, some of which have been lost in the wreckage of my life.

This am was a small homage to those excursions as we rotated through 4 rounds of ground movement + exercise. Each decade of my life has highs and lows. Each of those highs and lows of my personal story is grounded in a larger story.

I’m thankful for you men and the work of F3 and the part it’s played in my personal journey over the years.

Onward!
m* out

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Star Wars Water Fight

8 PAX and 9 2.0s celebrated YHC’s (40) and Bumble bee’s (8) birthdays with some cardio and a Star Wars themed water fight.

AO: The Knoll (Harpeth Knoll Park, Bellevue)
CONDITIONS: started dark, but lovely
TUNES: Star Wars sound track
PAX (8 + 9 2.0s): @El Capitan, @Sooie, @AAA, @Ringo + two FNK 2.0s: @Link & @Goblin Crusher, @Squints + four 2.0s: @Bolt, @Sugar, @Bullseye, @Hiptoss, @Timber + 2.0: @Shmoltz, @Pebbles + 2.0: @Big Red, @morning star + 2.0: Bumble bee
FNKs: 2 (Link and Goblin Crusher)
QIC: YHC + Bumble bee

5:30 – Everyone welcomed, disclaimer forgotten

WOR:
Mosey around the field, 40 SSH, 8 Imperial Walkers

THE THANG:
Part 1
– Circuit ladder from 8 down to 1.
– Exercises: incline pushups, low slow squat (with hold), SSH, IW
– Mode of transportation (MOT) between stations: ground movements (bear crawl, crab walk, baby crawl with your 2.0 on your back, etc.)

Part 2
Water fight game:
– 2.0s are storm troopers with water guns, they shoot the PAX
– If a PAX gets hit with water, 10 squats
– If a PAX steps out of bounds, 1 body builder burpee

Switch to PAX shooting 2.0’s for 1 minute
Switch back to 2.0’s shooting PAX. If PAX get hit they plank.

MARY:
– 40 Freddy Mercuries
– plank, then 8 mountain climbers

COT:
– count-o-roma, name-o-roma
– prayer requests … prayer + blessing of PAX by YHC

Coffeeteria followed with the dark stuff from Arkansas (I mean, Costco). Thank you @Sooie!

MOLESKIN:
I grew up fast, which has caused me miss some of my childhood. I tend to be serious and thoughtful, and have trouble playing and having fun. Today, it was nice to enjoy some fun together. 2.0s bring the joy and silliness every time. Sometimes that goes high energy and needs guidance, but overall I am opening up to it and I welcoming it into my heart. It challenges me to lighten up and smile and play. It’s helping me mature as a man.

m* out!

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The Knoll BB – 07.27.23 – “In Soviet Russia, alters mark you”

7 PAX and their 2.0’s contemplated their alters and enjoyed a fun game of soccer.

AO: The Knoll (Harpeth Knoll Park, Bellevue)
CONDITIONS: 70’s and humid
TUNES: birds of the air
PAX (12): @Squints (Will Simpson) + 2.0’s: bullseye, bolt, hip toss, @Pebbles + 2.0: big red (FNK), @morning star + 2.0: bumble bee, @Ranger, @AAA (triple A), @Sooie, @El Capitan
FNG’s: 0
FNK’s: 1 (big red)
QIC: YHC + bumble bee

5:30 – Group welcomed, disclaimer forgotten.

Q commentary: This morning we’re going to reflect on our alters. One way to think about an alter is: it’s a physical representation of a significant event in your life where someone came through for you. In other words it’s a marking of challenging event where someone showed up for you with care, faithfulness, goodness and helped you. That someone could be a parent, a friend or God.

WOR:
– Mosey to morning star’s house to get the coupons (rocks that represent your alter)
– 5 squats at the stop sign
– Find a rock that you can carry for at least 10 minutes. Men chose from a pile of large rocks, 2.0’s chose from a pile of smaller rocks.
– Lunges to the top of the drive way with your coupon
– Walk to the stop sign, 5 squats at the stop sign
– Walk to the park, 5 presses at the entry way

YHC realized that the disclaimer was missed and gave it at the start of the THANG.

THE THANG:
Part 1: let your alter mark you
– Pair up and stay together
– 5 squats, 5 presses, 5 lunches towards the tree in the corner of the park
– if you arrive at the tree before others, burpees or SSH as you wait for the six
– bring your rock

Part 2: mark your alter
Q commentary: In my experience, if I don’t process a challenging event then I carry it like this rock. It becomes a burden. But if I can process it, open up about it to a friend and then get to a place of gratitude about it then the burden is lifted and I grow. The moment marks me in a positive way. I take goodness and wisdom from it.

YHC invited everyone to put their rocks down around the tree and take one minute of silence to consider their alter.

Part 3: soccer fun!
– split into teams and play soccer
– every 5 minutes or so men froze and did an 2 exercises for a minute or so while 2.0’s kept playing, then rejoined the game

MARY:
– 2.0’s took turn doing penalty shots
– if they missed, men did 20 reps of an exercise, if they made it: 5 reps
– exercises: Ukrainian hammers, freddy mercuries, toe touches, some thing else
– circled up to end with a series of planks

Q commentary: Sometimes the best way to think is to plank.

Q commentary: If you have a challenging moment from your past that is still unresolved consider bringing that to someone you trust and sharing it with them, If you’re a kid, bring it to your parents. If you’re a man: take it to a friend or mentor. Don’t let those painful moments become burdens, turn them into alters.

COT:
– Count-o-roma, name-o-roma + named friendly new kid (big red)
– Announcements (see below)
– Pebbles and big red took us out with a prayer and St. Michael’s prayer. (YHC put Pebbles on the spot. Honor to you @Pebbles for stepping up and sharing your heart through your prayer and inviting Big Red to lead us in the prayer to St. Michael)

Coffeeteria followed (thanks for the coffee, @Sooie!)

Announcements: see slack

MOLESKIN:
It was a delight to see the kids and watch them play during coffeeteria.

My desire is to see families built up and strengthened through our time together. I think it’s happening and it’s beautiful.

“If we do not transform our pain, we will most assuredly transmit it” -Richard Rohr

PAX, I encourage you to do the hard inner work of transforming your pain. Marking your alters is one way to do that.

May we all be marked toward maturity,
m* out!

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III Pillars – 07.11.23 – “Big Gulps, huh?

9 PAX including one WL got a taste of Slurpees and Big Gulps during a 7-Eleven-themed workout.

QIC: Princess Aurora

PAX: Batter, Formica, Go Fish, Grape, Harbaugh, Pep, T-Cell, ’88 (WL-Gold Rush)

THE THANG:

Brief disclaimer and quick mosey to field per usual for a nice little warmup consisting of:

  • SSH
  • LBAC F/R
  • Moroccan Night Clubs
  • WMH
  • SnL Squats

Having just returned from a trip to South Dakota, YHC noted the toughness one would’ve required to settle that land and wanted to honor that with a quick but oh-so-painful routine. In Jack Webb style (1:2 ratio), PAX performed one squat followed by two Iron Mikes (1 ea leg). We took the count up to 5 and worked our way back down. This was most definitely a crowdpleaser and will be used again.

Mosey over to the jungle gym for Part 1 of the two-part 7-Eleven Series:

Standing 11s – Slurpee (burpee with star jump)/Pull-ups. No mosey in between, just rest as needed.

For Part 2, PAX moseyed back to midfield for a circuit we called the B.I.G. G.U.L.P. PAX worked through 32 oz reps of each exercise:

  • Boxcutters
  • Imperial Squat Walkers
  • Groiners
  • Gorilla Humpers
  • Undertakers (sit-up with legs flat and apart, like the wrestler’s famous reanimation)
  • Leg Raises
  • Peter Parkers

Mosey back to flag with enough time for a brief cool down of butterfly and glute stretches and some good mornings.

COT/BOM

MOLESKINE:

Glad to have ’88 in from Sacramento. We’re in the thick of sweating season, so it was good to show the Cali boy some humidity.

BULLHORN:

T.A.P.S. – Pep’s job, Franklin soccer parents

Announcements:

  • 7/17 – Yum Yum Q at iiiP!
  • 7/20 – Stairway to Heaven workout at Percy Warner stairs  with Harbaugh and Formica on the co-Q

PA Out

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The Knoll – Backblast 06.22.2023

Gloom: 11/10
PAX: The Banker, Ranger, Sooie, Bumblebee, Morning Star, El Capitan, Timber
QIC: Detective Pikachu
Theme: Introduction to Rugby, Bellevue Edition

Warmarama: 6 will be 1st, 1st will be 2nd run around The Loop, passing the rugby ball back to the man behind you, until it got to the 6. The 6 sprinted up and repeato. Every dropped ball = 5 merkins. Ball dropped 5 times on the Loop
At StartEx, 25 Low and Slow Squats, and PAX stretch OYO

Thang: Rugby Drills
Thang 1: Square Passing Drill
Thang 2: 3-Line Passing Drill
Thang 2.1: 3-Line with QIC as Defender
Thang 2.2: 3-Line with QIC and Bumblebee as Defenders
Thang 3: Quick primer on the Foot part of Rugby Football
Thang 4: 10 Minutes of Touch

COT: Keep the soon-to-be First Time Fathers in your prayers (and their wives, too, I guess).

Announcements: Brew Ruck on Saturday. Check slack for details. Come out for all or part of it and drink some beers with us.

Moleskin: Thanks for having me out to Nashville’s Newest AO. Y’all have a great spot with plenty of possibilities, and a fantastic AOQ in Morning Star leading the charge. It was my pleasure to work out with y’all this AM.
DP Out

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III Pillars – 06.13.23 – “TueCon IV”

 

20 HIM converged at III Pillars for TueCon IV and a no-frills full-body workout in sublime conditions.

QIC: Princess Aurora

PAX: Batter, Black Lung, El Capitan, Feel the Berns, Fodder, Formica, Grape, Grisham, Oatmeal, Old Crow, Pedialyte, Pep, Ringo, Siri, Sooie, Sooner, Subway, Yum Yum, Zelenskyy

THANG:

Mosey to track for Warm-o-rama

  • SSH
  • LBAC F/R
  • WMH
  • Half-Groiners
  • Y’s
  • T’s

Upper Body

Jack Webb from 1 to 10. (55 Merks and 110 Air Presses total)

Mosey to swing set for Pull-Ups x 40. Break up as needed with Ab Thrusters in between sets and to wait for six.

Lower Body

Mosey to the “Little Mountain” to warm up the legs with Bernie x 4

AMRAP 15′ – Groups of three rotating through

  • Major Dans (Iron Mike-Drop Squat)
  • Alabama Prom Dates
  • Lap around track

Core

AMRAP in 8′. 15 reps each.

  • BBSU
  • Lift Overs
  • Heels to Heaven
  • Heel Taps
  • Jane Fondas L
  • Jane Fondas R

AYG back to flag then COT/BOM

MOLESKINE:

Great to see some familiar faces and some new ones as well. This morning’s weather was absolutely fantastic and enough to make me forget how crappy the workout was.

BULLHORN:

Announcements:

  • 6/15 – Gentlemen’s Cornerly – 1900-2100 at 438 Melrose Ave (Inside Woven Goods)
  • 6/16 – Open Tab – 1730 at Fat Bottom
  • 6/20 – Pep on Q at iiiP!
  • 6/28 – Night Moves – 1930 at Capitol Steps with post-Q hang at Von Elrod’s
  • 7/4 – Independence Day Convergence – 0600 at Sir Ellington

TAPs:

  • Sooner’s ultimate buddy’s shoulder
  • Martin family
  • Siri’s upcoming exam and child

PA out.

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Operation Overlord WOD MOD

8 June 23
Temp – 65
Gloom Factor – Nil

PAX – Satellite, Elmer Fudd, Take 3, The Doctor, Cowboy Up, Gloves, Bulldog, Chef, Red Shark, Close Trim, Nomad, Ball Box, Ring Worm, Casual Fridays, Chunks, DP, Tampa Libra, Ginger, PopALock, Skeet, Sam Walton (WL), Peg Leg, Decaf, Red Skull, Bagger Vance

0529:30 – Disclaimer
WOR –
SSH X 14 IC
Walkout to Downward Dog x 5
Thread the Needle x 3

THANG – Operation Overlord Remembrance

Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins

6 Rounds –

(6) Burpees
(6) Block Presses
(19) Squat Jumps
(44) Arm Lock Walking Lunges {each, single ct}

Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins

1 Round w/o Block RnR above

Buyout
79 Block WWII w Partner

MARY –
Plank Progression

TIME

NMM –

The D-Day operation of June 6, 1944, brought together the land, air, and sea forces of the allied armies in what became known as the largest amphibious invasion in military history. The operation, given the codename OVERLORD, delivered five naval assault divisions to the beaches of Normandy, France. The beaches were given the code names UTAH, OMAHA, GOLD, JUNO, and SWORD. The invasion force included 7,000 ships and landing craft manned by over 195,000 naval personnel from eight allied countries. Almost 133,000 troops from the United States, the British Commonwealth, and their allies, landed on D-Day. Casualties from these countries during the landing numbered 10,300. By June 30, over 850,000 men, 148,000 vehicles, and 570,000 tons of supplies had landed on the Normandy shores. Fighting by the brave soldiers, sailors, and airmen of the allied forces western front, and Russian forces on the eastern front, led to the defeat of German Nazi forces. On May 7, 1945, German General Alfred Jodl signed an unconditional surrender at Reims, France.

World War II: D-Day, The Invasion of Normandy | Eisenhower Presidential Library

YHC,
🎒🐜

 

 

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Stronghold 06.01.2023

AO: Stronghold
Gloom: 8.67/10
F3 PAX: Ripcord, Shocker, Solo Cup, Dannon Dave, Red Skull (AOQ), Toga, Pop-A-Lock, Chunks, Ringworm, Skeet, PegLeg, Saigon Sam (WL, Jacksonville), Young and Restless
4.13 PAX: Ball Box, Elmer Fudd, Cowboy Up, Close Trim, Nomad, The Doctor, Bulldog, Take 3, Gloves, Satellite, Shelf, Red Shark
QIC: Detective Pikachu

0530: Disclaimer, Mosey to Auditorium Loop

Warmup: Walls of Jericho
7 reps of the following 7 exercises:
Side Straddle Hops
Imperial Walkers
Single-leg Squats
Merkins
World War Ones
Flutter Kicks
Single-leg Deadlifts

Then a lap around the Loop. Repeat for a total of 7 times. Bonus Points for those who yelled during the last lap

Thang:
Mosey to Basketball Court
Tried to spell GRIT with exercises, but Walls of Jericho took a little too long
G – would’ve been Gas Pumps
R – would’ve been Ring of Fire with WW1’s
In the Plank Tonight, with buyout of running suicides on BB court
Thunderstruck: SSHs, with a squat at every “Thunder” in the song

COT: Me and Pop-A-Lock travelling this weekend (not together)
Check Slack for upcoming events (Beer and Diaper Night, Open Tab, Brewsday)
Pray for these men as they stick to this program and develop GRIT to get them through this hardship into a better future.

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Bomber 5-26-2023: Graduation

It’s been a bittersweet few weeks at YHC’s house, as my 2.0 Thomas has picked his college destination (Boiler Up!) and last Saturday graduated from high school.  As our relationship hits an important transition, YHC wanted to celebrate graduation and provide some life lessons. As an added bonus, my 2.O as well as Cub Cadet’s 2.0 Edward came out for their first F3 workouts.

PAX:  23 (to celebrate the Class of ’23?)  Chunks, Cream Cheese, Cub Cadet, Dinty Moore, Firefox, Focker, Hambone, Legal Eagle, Kat Scan, Princess Aurora, Ranch Hand, Shockdoc (FNG),  Siri, Solocup, Spinal Tap, Steampunk (FNG), Supernova, T-cell,  The Flop (FNG), Toolman, Topps (FNG), Vector (QIC), Wet Wipes 

Conditions:   60 degrees and perfect

Disclaimer given and then start the playlist:  
Pomp & Circumstance to start the day, but sometimes graduation means learning hard lessons . . . cue

Everybody Wants to Rule the World – Tears for Fears
(“Welcome to your life. There’s no turning back.”)

Everyone does SSH until the song title is sung –> 3 burpees.  Song timed at 4 minutes to reflect 4 years of high school.

Graduate – Third Eye Blind
(“Do you live the days you go through?”)
Unwritten – Natasha Bedingfield
(“Live  your life with arms wide open.”)
Life’s What You Make It – Talk Talk
(“Baby, life’s what you make it. Celebrate it. Anticipate it.”)
Don’t Stop Believin’ – Journey
(“Don’t stop believin’. Hold on to that feeling.”)
Breakaway – Kelly Clarkson
(“But take a risk, take a chance, make a change, and breakaway.”)
Wide Open Spaces – The Chicks
(“Room to make her big mistakes.”)
Good Riddance (Time of Your Life) – Green Day
(“I hope you have the time of your life.”)
You Get What You Give – New Radicals
(“You’ll be okay, follow your heart.”)
Hey Look Ma, I Made It – Panic at the Disco
(“Think I must be dreamin’, wide awake and dreamin'”)
Celebration – Kool and the Gang
(“So bring your good times and your laughter too. We gonna celebrate your party with you.”)

  • Warm-o-rama:    WMH, Good mornings, LBAC x 15, RLBAC x 15, Imperial Walkers x 20
  • Thang 1:  GRADUATE

G:  Gorilla humpers x 50
R: Raises of calves x 50 (each leg)
A: American Hammers x 50 a side
D: DIPS x 50
U: Underdogs x 50
A: Air Presses x 50
T:  Tunnel of Love x 2 teams
E: Erkins x 50

  • Thang 2:  Partner UP – DORA

50 Pull-ups
150 Squats
250 LBCs

Partner runs around Rec Center

  • MARY:

Flutter kicks, Hello Dollys, Boxcutters

  • COT

Thanks, HIM for helping Cub Cadet and me celebrate Thomas and Edward and reflect on their graduation.  Those with little ones, realize their graduation day will be here much faster than you want (the days are long but the years are short). While, yes, I did make my 2.0 splash (sorry T!), later that day he said, “Dad, I think I will come out again. When I was doing it, it was no fun, but you feel so much better if you start your day that way.”  Perhaps we have a new convert? We’ll see.  Remember, we all have our graduations, big and small.  Cherish those around you and make in impact in their lives.  You all do that for me and hopefully I return the favor.

SYITG,

Vector