Backblasts

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First Tortoise & Hare of 2024

AO: thestronghold
Q: Red Skull
PAX: MySpace, Right Said, Chunks, Skeet, Hacker (Franklin), baggervance, bluemule, Decaf, Judy, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Princess, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 27
CONDITIONS:
Slippery, Sloppy, 46 degrees

WARMUP:
SSH, Squats, WMH, IW, Stretch

THE THANG:
3 Miles loop, Intervals (2 min run / 1 min walk)
All in time of 38:19
45 seconds of Mary

ANNOUNCEMENTS:
Great first run for this class!

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Winter Wonderland

AO: westeros
Q: Grape
PAX: Chunks, Pep, Black Lung, Red Skull, MySpace, Uke (F3 Geneva, IL), DintyMoore
FNGs: None
COUNT: 8
CONDITIONS: cold, but not that cold

WARMUP: 1 mile run to find dry ground
SSH
LBAC F
LBAC R
Seal claps
OH claps

THE THANG: Today was about doing the same thing over and over

Dora 1-2-3-4
100 Squats
200 Newton’s cradle
300 OH Press
400 WWI’s
(Did anyone realize we spelled snow?)
Partner ran up the hill and back down (wouldn’t call it a sprint, too dangerous)

3 minutes of Lt. Dans to end

ANNOUNCEMENTS: hunger games on 1/27
H’ville has @chunks on Q on 1/27 as well
Prayers for Uke and @myspace on their pending children

🍇

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Getting Back in the Groove

AO: detention
Q: Toothless
PAX: Works for a Guy, Movin On Up, EZ-Go, Deep State, Esposa, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS: Crisp, but a little light creeping in the sky now and some warmth that comes with it. Some said it was almost like running on the beach… :sunglasses:

PLAYLIST: Earth, Wind, & Fire to get back in the GROOVE!

WARM-O-RAMA
Mosey to pavilion, grab a block on the way
– Side straddle hops x 30
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Willy mays hays

– Active warmups to and from middle
– A skips, B skips, karaoke, low shuffle, 50% run

THE THANG:

11s V1
– Rows, each side is half
– Hand release merkins
– Lunge to middle, mosey back

11s V2
– Goblet squats
– Big boy sit-ups
– Mosey both ways

4 Corners
Partnered, Dora style, one exercise at each corner, group waits for six before rotating to next corner

Travel is to run the available square twice, with a mosey on the long sides and a shuffle when moving across

– 50 Ten count Body Builders with block (tacks on an overhead press with block)
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE:
Had too much fun with the 11’s and 10 count body builders, ran out of time on our 400 American Hammers. Ah well, there’s always time for more abs later. All the PAX were feeling good to be back.

ANNOUNCEMENTS:
– A yellow card in leanpax still means you’re in the game, get back on the horse! 3 weeks left, ends the day before the superbowl
– 2.0 walk/ruck this Saturday AM, Focker for details
– The Hunger Games™ at @Natural_Ice ‘s on Saturday PM, co-Q’d by the game master @Firefox

As always, it was an honor to lead. Thanks for the opportunity!
— Toothless :tooth:

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The Sequence

AO: bomber
Q: Firefox
PAX: DintyMoore, Pep, Good Morning America, Crawlspace
FNGs: None
COUNT: 5
CONDITIONS: Slippery

WARMUP:
– Drive up to the clubhouse
– Carefully navigate walkways to dry land
– 20 SSH

THE THANG:
The dice returned after a long sabbatical. 1 red die to randomly select a leg exercise, 1 blue die to randomly select a core exercise, followed by The Sequence. Rinse and Repeat.

Red Die exercise options: 20x Jump Squats, 20x Star Jumps, 20x/side Bulgarian Split Squats, 20x/side Imperial Reverse Lunges, 20x Squats, 20x/side Iron Mikes

Blue Die exercise options: 30x/side Freddie Mercuries, 20x Boxcutters, 20x Windshield Wipers, 20x/side Ukrainian Hammers, 20x WWIs, 20x V Ups

The Sequence: continuous sequence (ie, try not to rest or take a knee) of 40x Plank Jacks, 30x/side Mountain Climbers, 20x Merkins, 20x Forward Arm Circles, 20x Backward Arm Circles, 20x Air Presses.

We went 5 rounds in which each PAX got to roll the dice, at which point, barely able to feel our arms, we swapped out The Sequence component for a simple 20x Merkins. 5 more rounds completed. Apologies to @DintyMoore who did not get a second turn to roll the dice so that we could select the 2 exercises that hadn’t been done.

ANNOUNCEMENTS:
– The Hunger Games! Check the 2ndf channel.

COT:
– Safety for all; support for those recovering from or under testing for medical conditions/procedures; fortitude, support, and grace for those at home with kids; encouragement for those with big work projects looming over them.

It was a pleasure and honor to lead y’all this morning!

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Get it Right

AO: thestronghold
Q: toga
PAX: Doggystyle, bluemule, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, toga, Minnie Pearl, Red Skull, D Pole, Evel Knievel, Prince’s Hot Chicken, Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: 15 Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
COUNT: 27
CONDITIONS: Snowy and 18 degrees

WARMUP: Mossy to the gravel pit for some basic “in cadence” warm up. It took multiple attempts for the group to meet the Qs expectations. Each failure was rewarded with a 5 burpee penalty.
SSH
Don Quixotes
Imperial Walkers
Hillbilly Walkers
Copperhead Squats
T-Ups
Scorpion Stretch

THE THANG:
Pair up F3 and 4:13 Strong – run to the block pile. Each pair grabs a block followed by a Rifle Carry to the basketball court.

PAX 1 performs an exercise with the block while PAX 2 travels to the end of the court, completes an exercise and then travels back for a switch:
– PAX 1, Overhead Press, PAX 2, Run + 10 Merkins x 3
– PAX 1, Reverse Table Top, PAX 2, Bear Crawl + 15 Squats x 3

Rifle Carry block back to block pile and circle up for Mary.

ANNOUNCEMENTS:
Great first workout in some adverse conditions. Thanks to @toga for leading and for our 10 PAX that braved the weather to welcome the new class.

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Insert Generic Witty Title About Cold Weather Here

AO: atlantis
Q: Salpal
PAX: DintyMoore, Firefox, Young Pawn, Hair Band
FNGs: None
COUNT: 5
CONDITIONS: Almost, but not quite, in the single digits club. Maybe next year boys.

WARMUP: A few misc. routines and an ill-advised lap around a frozen parking lot.

THE THANG: EMOM Stations: Burpees, Lt. Dan’s, 35 lb. KB Swings, Jump Squats, BB Sit-ups.

Ring of Fire + Howler Monkeys + Dealer’s Choice Mary to Close.

I took off a few clothes.

ANNOUNCEMENTS: PARTY @Firefox feat. @Natural_Ice MEAT NEXT SATURDAY LETS GO. If you really wanna shop around F3 events, @Hair_Band has an event before at the Cookery. Night moves + new Atlantis AOQ announcement.

Prayers for Hairband’s family, Dinty’s Reno, Young Pawn’s wife RTO (first time this week), Foxy’s wife’s grant, and the homeless and isolated of Nashville.

Reply below if I missed anything. Honor to lead. GreenSallyOut.

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Snowmagedditon Pt. II

AO: the-knoll
Q: Sooie
PAX: El Capitan, morning star, Pebbles, Sooie, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS:
A balmy 17 degrees

WARMUP:
Yes/No/Maybe
Baby arm circles
Back BAC
Don Quixotes
Good mornings
Split jacks
Imperial walkers
WMH

THE THANG:
6 cones setup in the middle of the snow blanketed field. 6 reps of an exercise at each cone going out. Mosey back. Various MOT between cones for each exercise.
– plank shoulder taps. MOT: human snow machine (hands on sled, push with feet)
– squats. MOT: Marty McFly’s (lay back on sled, push with feet)
– Big boy sit-ups. MOT: Paddle Boat (6 or stomach on sled, propel using arms only)

Mosey to the hill.
Partner up:
Partner A rides sled downhill and uphill.
Partner B keeps up with Partner A downhill, pulls Partner A uphill. Reverse, repeat.

Downhill free for all:
Grab a sled, ride it downhill, mosey back up. Only rule is you can’t use the same sled consecutively. (5 PAX, 4 Sleds). Odd man out does step ups at the flood table.

ANNOUNCEMENTS:
Lean PAX continues through Valentine’s Day

COT:
Prayers for requests mentioned
🐗☕️™️ after

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Snowmagedditon Pt. I

AO: the-knoll
Q: Sooie
PAX: Sooie, Pebbles, morning star, Bumblebee (2.0)
FNGs: None
COUNT: 4
CONDITIONS:
🥶❄️🥶

WARMUP:
Joint mobility special led by Morning Star

THE THANG:
Mosey through the snow around the knoll to the flood table.

ELEVEN’s
Dips at the table
Sled down the hill
Floor to ceilings with sled full of snow at the bottom.
Jog up.

Mosey back to the playground
Big boys
Flutter kicked
Sled planks

ANNOUNCEMENTS:
None. Expect more of the same Thursday for Snowmageddon Pt. II

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Line of Sadness

AO: hendersonville
Q: Sunshine
PAX: Pep, Splitter, Cuban Missile, Hair Band, Chunks, Disc Jockey
FNGs: 1 Disc Jockey
COUNT: 7
CONDITIONS:
Sub-freezing w/ strong winds

WARMUP:
Mosey, Abe Vigodas, Imperial Walkers, SSH

THE THANG:
3 Stations, 3 exercises at each. PAX complete 5 reps of each exercise. After finishing Station 3, return to Station 1, completing 10 reps. Reps increase by 5 each round. Repeat until Mary.

Station 1
-Merkins
-Dips
-Shoulder Taps

Station 2
-Bolt 45s

Station 3
-Big Boys
-American Hammers
-Leg Lifts

Mary
-Ring of Fire (2 rounds, 2 Merkins each)
-Captain Thors (4 rounds)
-SSH
-Plank till the end

ANNOUNCEMENTS:

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I believe I can fly

AO: thebuffalo
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Goose, Hot Route, Giving Tree
FNGs: None
COUNT: 7
CONDITIONS
Surprisingly warm surprisingly rainy

WARMUP
A little mosey and a little stretching

THE THANG
– Jog down to the lake with some burpees along the way
– Ab waterfall
–> Group did a combination of LBCs, WWIs, Freddie Mercuries, Mountain Climbers while one guy ran
– Jog back up to the bball court with some more burpees
– 11s: Curls and Squats with a coupon rifle carry in between

TAPS
– @greyalbums mother in law