Backblasts

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The KING of Coupons

9 PAX: Barney Fievel, 3rd Degree, Nimbus 2000; CheezWhiz; Rag Doll; Soccer Mom (FNG); Netflix; Show Me; NumbTucks (QIC) 

In honor of LeBron “King” James, we had a nicely themed workout around three numbers 23 (jersey number) 8 (NBA Finals appearance) & 18 (the age when LeBron entered the NBA). We had one rule, no disrespecting the King (this caused me great anger when it happened).  Oh and we introduced coupons to Nolensville as well!

Very Short Warmup 
quick jog, circle up for disclaimers (we made Bagger proud)
23 SSH; 18 Baby Arm Circles; 8 Squats; 18 Air Presses (I educated everyone on these numbers – they must learn the ways of King James)

Burpee Apocalypse (Thanks to Franklin F3)
Begin with 8 burpees – then 7 – 6 – 5-4-…. no more than 5 sec break in between

Coupon Work
Go grab a coupon (landscaping stone) from Barney’s Truck
8 Coupon Burpees – 18 Coupon Merkins – 23 Coupon Squat Presses – 23 Coupon Swings
Put Coupon Down – 23 SSH (in Cadence) – 23 Mountain Climbers (In Cadence) – 23 Coupon Flutter Kicks (in Cadence)
Rinse a Repeat everything above going down to 18 Squat Presses & Coupon Swings

SSH & Burpee Work (8 Rounds)
4 Count SSH followed by 3 Burpees (moving fast with no breaks) 8 Rounds

Bear Crawl Merkins
Bear Crawl Parking Spaces – every line do 2 merkins then 3 merkins alternating for 6 parking lines – the crawl bear back doing the same

COT
LBCs – Hello Dollys – Flutter Kicks – Good Mornings

LETS GO CAVS! Long Live The KING!

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2018 Convergence Murph (F3 Hard Version)

42 on Franklin and Nashville’s finest showed up this morning to Honor our troops, and be reminded that freedom is not Free.

Conditions: 70 degrees and air is “Alittle full, alot of sap” Sweating just talking to the PAX.

PAX: Princess Aurora, Tortoise, Funyuns (Alram Malfunction), The Jeweler, Blue Mule (Fresh off a Boys night Out), CCR (Fresh Haircut), DaMissionnuts, FTTRA (DJ on IR), Pope (Shirtless), Lump, DillyDilly (Full Weight Vest included), Grease Trap, Floppy D, Hi-Viz, CrawDaddy, 3rd Person, 3rd Degree, Torch, LifeChamp, Dupree, CalfKiller, Dr. Smart, Vegemite, Ludwig, Yard Sale, Hambone, Frogger, Venus, FNG Dorothy, Offshore, Edible arrangements, NumTucks, FNG SexWax, Grisham, HackFace , Shocker, PopaLock, Blago ( Welcome Back), OlanMills, Cinderella, Diesel and YHC.

Warmorama: Who Cares! BBC, SSH and Couple of Burpies. Honestly I couldn’t hear myself talk with the U2 Concert going over from FTTAL’s Sound System.

The Thang: The Murph F3 Style.

Get into 4 groups
Group 1: Run around the Soccer Fields ~ 0.25miles
Group 2: 5 Pullups
Group 3: 10 Hand release Burpies
Group 4: 15 Jump Squats.

Perform (5pullups, 10HRB, 15JS) RnR then do you lap
you need to do 8 laps total and 20 rounds of (5pullups,10HRB, 15JS)

This will equal the 100, 200, 300 with the running distance over 2 miles, which is the Murph.

MC: None to be found, or at least none around me. Sweat pouring everywhere. A random Dude decided to take up a full pullup bar for himself. I hope some one at least tried to Flying EH him. If you follow F3 Nashville on Insta you’ll see him in the background still getting his reps in while we are doing COT.

Moleskin: I did not expect 42 this morning. Thanks for giving me the opportunity to yell at Y’all in organized Chaos . Please reach out to guys you haven’t seen in a while.

Crawfish/3rd Person going away party. More Dets to come.

Dupree on the 3rd F, watch out on slack for info.

Safe travels to all those DR

Prayers for Spicoli. Please DM if any question on his Cancer.

Ironclad Signups still going on. Again Slack is your place to signup.

GoRuck Heavy…………. Another F3 Custom will be put on the Calendar. I will let you know when information comes out. I would encourage us to get as many HCs from Nashville and Franklin. Consider it a way to keep your Man Card up to date.

Sparty on, and SYITG,

Big Bang

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Stonewall – 05.26.18 – “Fresh Flowers and Ether”

QIC: Princess Aurora

The PAX: Foxtrot-Talks-A-Lot, Deep Dish, Just Cheese, Stout (Davidson), Hambone, Blue Mule, Venus, Umbrella, Cowboy

10 PAX blessed Sevier Park with their presence and kicked off the long weekend with a Full-body Fatblaster ™. The air was as thick as our midsections, but we could only reduce one.

THE THANG:

Long mosey with a lap around Sunnyside Mansion before circling up in the gravel lot at the NW entrance. COP:

  • SSH x 15
  • Squats x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F x 15, 20ct, R x 15

Mosey over to the tennis courts for the first half of the main event. Introducing the Daisy Chain: beginning at the net, PAX lateral shuffle to the baseline, jog forward to center service line, shuffle back to the net, jog forward to doubles sideline, shuffle to baseline, cross over to the next court, and repeat pattern on court 2 and then on the other side of the net. Rinse and repeat x 2.

With the PAX thrice familiarized to the route, it was time to introduce the R.O.S.E. 5 reps each of Reverse Burpees, Overhead Squats, SSH, and E2K (ea side). Follow that with one run of the Daisy Chain and plank for six. Repeat two more rounds, adding 5 reps to each exercise each round. Later dubbed McEnroes.

Long mosey over to 440 Greenway and partner up for Dora 1-2-3 with the partner running the loop up and around the rock. All in, and it’s up Gale with two pole-to-pole sprints thrown in because why not?

Head down to the playground for pull-ups. PAX performs reps to about two shy of failure and then tags out with partner. Repeat three more times, aiming to get within at least two reps of the previous round.

Circle up for a crowdsourced 9MOM with lots of focus on hip flexors.  American Hammers made an appearance not just once but twice.

COT/BOM

MOLESKINE:

  • Good to have Stout in from Davidson, NC. Of course he was the one to make a sarcastic comment about the running workout listed on another day of the week. To be fair, we did cover about 2.7 miles.
  • Hambone and Blue Mule weren’t showing the 5 miles they rucked prior to the workout. Strong work out there.
  • Foxtrot regaled a few of us post-COT with a story about the last time he smelled his own fat burning. Something about cycling until the ether of vaporized fat stores emanated from his pores. Apparently I brought this on again, so…compliment taken!

BULLHORN:

  • Continued prayers for Olan Mills, The Jeweler, Spicoli, and Dilly Dilly’s close friend.
  • Ironclad Challenge starts Friday, June 1. Read more about it here. Sign up for it here.
  • Memorial Day Murph at Concord YMCA Monday, May 28. 0600-0700.
  • First Friday lunch is June 1. Check the Twitter and Slack for details.
  • Next Friday, June 8 is our second Friendly Friday. Keep EHing!

PA out.

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Floppy Donuts – A moment on the lips, forever sculpting your hips

PAX: Offshore, Bagger Vance, Foxtrot Talks-a-lot, Swamp Fox, Savannah, Accounts Receivable, Hollow Back Girl, Black Lung, Black Widow, Pupusa (FNG), Edible Arrangements, Ludwig von Oshkosh, Cathy, Venus, Olan Mills, Yard Sale, Vegemite, Big Stick, 3rd Degree, PSL, Floppy Disk, Skid Mark, A-Fib (FNG), Y Guy (FNG), Donuts

QIC: Donuts, Floppy Disk

68 degrees, 115% humidity, 25 redpillers including 3 FNGs. Donuts and Floppy Disk, together known as Floppy Donuts, planned what some might consider to be the perfect co-Q. Donuts took us out for a warmup mosey to pick up the stragglers. To make Foxtrot pay for his tardiness we did a second short loop before circling up to get warm…er.

WoR (Donuts)
SSH x20 IC
Good Mornings x10 IC
Windmills x10 IC
Merkins SnL x10 IC
Calf Stretch, BAC, Cherry Picker combo x10 IC

THANG (Floppy) – brickwork… again
Partner up, partner 1 grab 2 bricks from Floppy’s truck. Everyone mosey to Crievewood UMC lot. Partner 2 does 20 reps of the following exercises, repeating the sets until partner 1 completes a set of 7s (Tuck Jumps, Jump Squats, backpedal up the hill). Flapjack.

Bicep Curls
Bent Rows
Tricep Extensions
Scaptions

Rinse and repeat with second set of 7s consisting of Hand-release Merks, Diamond Merks, regular mosey up the hill.

Mary-ish (Donuts)
Killers x2 (by special request from Yard Sale)
Good Mornings x10 IC

MS
Welcome FNG’s Pupusa, A-Fib and Y Guy! Don’t believe any FNG merlot was actually splashed, but there were a few dry attempts. Cathy and Venus continue to grace the group with their perfect vocals. We’re so blessed to have them. 3 bricks broken. I’ll invoice the guilty parties.

BH
MEMORIAL DAY CONVERGENCE AT THE CONCORD RD YMCA. 6-7AM. Big Bang will lead us in The Murph. 4:13 Strong continues next Thursday. Continued prayers for our brothers that are sick, injured, etc.

SYITG,
Floppy Donuts

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Baker’s Dozen at Bomber

TEMP: Beautiful

GLOOM FACTOR: Negative

PAX: Preacher Man, Trapper Keeper, Porcelain, Firefox, Bad Boy, Right Said, Princess Aurora, T-Cell, Reveille, Bicentennial Man, Hi-Viz, Hambone, Third Person

Q: Third Person

Long mosey through the streets of Sylvan Park with the following exercises mixed in:

Burpees x 10, merkins x 9, squats x 8, burpees x 7, merkins x 6, squats x 5, burpees x 4, merkins x 3, squats x 2, burpees x 10. Pax loved that last one.

WOR and Disclaimer:

ALL IC –

SSH, GM, WMH, IW, LBAC forward and reverse

Thang:

Since it’s baseball season, I decided the pax needed some work on the basepaths for some “bears-ball.” Split in to groups of 3/4 and each moseyed to a base to await instructions.

Round 1: Bear crawl to the next base – 1 burpee. Crawl bear to next base – 2 burpees. Bear crawl to third – 3 burpees. Crawl bear home – 4 burps. Heading for home, I was very thankful the bases weren’t farther apart

Round 2: Duck walk instead of bear crawl. Lt. Dan instead of crawl bear.

Round 3: Same as round one.

Mosey to the playground and partner up. Partner 1 does pull ups to failure, then partner 2 assists for 5 more. Flapjack. 20 merkins and 20 plankjacks OYO. Mosey around the community center.

Round 2 of pull ups followed by 20 merkins.

Mosey to the front of the community center.

2 minutes for Mary: Absolution x 10 IC, LBCs x 20 IC.

Time.

Great to lead everyone through this work out.

BH:

*Memorial Day Murph Convergence at Concord Road YMCA on Monday at 0600.  Big Bang on Q. https://themurphchallenge.com/

*First Friday lunch on 1 June, next Friday at Cookery.

*Continued prayers for Spicoli, El Maestro, Olan Mills’ dad, The Jeweler’s mom and others.

*Keep Dilly Dilly’s friends family in your prayers as they deal with his violent death this week.

YHC,

Third Person

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413 Strong Launch

TEMP: 70ish

GLOOM FACTOR: Low

PAX: Yard Sale, Hawkeye, Grease Trap, Preacher Man, Princess Aurora, CCR, Brother at Law, Blue Mule, Right Said, Cowboy, Money Shot, Olan Mills, Floppy Disk, Dilly Dilly, D’MishDoNuts, Funyuns, Vegemite, Cinderella, Life Champ, FNGs – Red Skull, Nightcrawler, Venom, Sinestro, Darkseid, Wolverine, TOGA and Bagger Vance

Q: TOGA and BV

Mosey to back of property for some Footwork courtesy of TOGA…Side Shuffle Left, SSR, Karaoke L, KR, Bernie Sanders…Circle Up for

WOR and Disclaimer:

ALL IC –

SSH, IW, Hillbilly, F Kix, Scorpion

Thang:

Evolution I – Team Work Dirty McDuece

Merkins, Squats, WWI (x12 IC)

Carolina Dry Docks, Lunges, WWII (x12 IC)

Peter Parkers w Merkins (x12 IC), Jump Squats (x12 OYO), LBCs (x12 IC)

Burpees (x12 OYO), Squats, Flutter Kix (x12 IC)

Mosey to Middle of Property

Bear Crawl ~50M down path

Evolution II

Line up Shoulder to Shoulder in back lot for Platoons … locking arms, perform Lt. Dans for ~50M…making sure to start and finish together…No Man Left Behind was evident as PA came around the corner w Darkseid about this point and finished up with us.

Back to the path for Bear Crawl 50M and Crawl Bear 50M

Over to the Basketball Courts for

Mary (Hand off back to TOGA):

F Kix x 20 IC

5 Merkins

LBC x 20 IC

5 Merkins

Freddy Mercury x 20 IC

5 Merkins

V Ups x 20 IC

5 Merkins

Time.

NMM: Great way to spend Thursday morning with the young men of 413Strong over on their campus.  A great new AO that was Spearheaded by TOGA after a breakfast meeting a few weeks back.  Goal is to lead these men for the next 2-4 weeks and then let them step up to lead.  We will continue this AO as a permanent Thursday option.  Please feel free to Post with us, get to know the 413Strong message and help these men experience what it is like to be a dutiful servant of the Lord.

BH:

*Memorial Day Murph Convergence at Concord Road YMCA on Monday at 0600.  Big Bang on Q. https://themurphchallenge.com/

*First Friday lunch on 1 June, next Friday at Cookery.

*Continued prayers for Spicoli, El Maestro, Olan Mills’ dad, The Jeweler’s mom and others.

*Keep Lunch Lady lifted up for his job interview

*Keep Dilly Dilly’s friends family in your prayers as they deal with his violent death this week.

YHC,

BV

 

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Introducing “The Stronghold”

PAX: Dilly Dilly, Doughnuts, Cinderella, Life Champ, Money Shot, Cowboy, Olan Mills, Brother-at-law, Blue Mule, Grease Trap, CCR, Floppy Disk, Princess Aurora, Yard sale, Hawkeye, Funyuns, Vegemite, Toga (QIC), Bagger Vance (Jr Q)

FNGs: Red Skull, Venom, Darkseid, Sinestro, Nightcrawler, Wolverine

27 posted to open Nashville’s newest AO, The Stronghold.  It was a terrific, gloomless morning and went something like this:

Mosey to South parking lot for warmup COP: SSH, Imperial Walkers, Good Mornings, T-Ups, Flutter Kicks, Scorpion Stretches

Mosey to soccer field for Dirty McDeuce= 12 reps of ea. exercise followed by a lap around the field:

  • Evo 1: merkins, squats, WW I’s then a lap
  • Evo 2: Dry docks, jump squats, LBCs then a lap
  • Evo 3: Burpees, WW II’s, squats

Mosey to running trail, bear crawl to parking lot, platoon Lt. Dans across the lot, more bear crawls and then crawl bears.

Mosey to basketball court for Mary: flutter kicks, bicycles, leg raises, v-ups with 5 merkins and a high plank hold after each.

COT

NMM: It really was a beautiful morning to start a new AO, meet 4:13 Strong team, and welcome some new brothers to F3.  There were strong performances all around with the PAX digging deep to finish the inaugural post.  Items of note: BV will be taking orders for the manzier, Doughnuts shorts his burpees so it looks like he’s faster than everyone else, and there’s a lot more AO to explore next week.

Stay Classy,

Toga

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Get Funky!

12 PAX join in on the dance this morning at F3Nolensville including:

Numbtucks, Nimbus 2000, Creeper, Itsy Bitsy Spider, Netflix, A-bomb,  Pope, Show Me, HushPuppy,  Rag Doll (FNG), CheezWhiz (FNG) and 3rd Degree (QiC)

A beautiful start to the morning as we congregate in the morning light. 5:30? Let’s roll!

Warm up lap around the parking lot to catch any stragglers and deliver the disclaimer, then circle up for Side Straddle Hops (SSH) x15 In Cadence (IC), Claps x10 IC, Little Baby Arm Circles (LBAC) Forward with 4 counts of Big Arm Circles (BACs)  x10,  Repeat in Reverse, 10 Tempo Merkins, 10 Tempo Squats, Good Mornings On Your Own (OYO) to get our minds right.

Mosey to the Football Field, HushPuppy comes into the fray.

Explain Tabata (20 seconds maximal effort of whatever is called, followed by 10 seconds rest) Outline: Sprint, rest, Exercise, rest, back to Sprinting toward the original side of the field, etc. Rinse and Repeat as indicated with 10-15 count in-between as called by Q.

We did: SSH, Merkins, Big Boy Situps, Squats to Tabata Songs Playlist played through BT speaker carried back and forth across the field with Q.

Playlist: UpTown Funk, Back in Black, Still Dre, Smells like Teen Spirit, Rocky theme music (20 minute total of Tabata)

I was kind of upset that no merlot was yet spilled, and was determined it not be me, though I was close…

Mosey to the Swing set for Speedometer of 4 exercises. 3 PAX perform 15 Inch Worms (Feet in swing while in High Plank, draw knees to chest and back out = 1) as the speedometer, while the other 3 groups of 3 PAX each perform either Derkins (decline Merkins), Squats, or Mtn. Climbers.

All in? Good…

Now, it’s kind of my thing…Bear Crawl the long Bridge. Steel Yourself! Then Crawl Bear back across..Feel the burn! LBC or SSH for the 6.

To the Parking Lot for Circle of Trust (CoT) with countorama, nameorama, Christening of Rag Doll and CheezWhiz (FNGs) and kneel to shout out.

Announcements: F3Dads sign up deadline is approaching, get it in!

https://www.eventbrite.com/e/1st-annual-f3-dads-camp-cosby-tickets-44944109040

Great job EH’ing guys and for continuing to show up and work hard. Proud to be a part…3D Out!

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5/22/18

QIC: Iditarod
PAX: Aristotle, Grohl, Scraps, Schnitzel, Ace, Noble Virus

Couple of Laps around the Courthouse with Politicians and side shuffles sprinkled in.

WOR:
Good Mornings
Daisy Pickers
Sid Strattle Hops
Willie Mays Hayes
BAC
Big ole AC
Michael Phelps
Mosey to the top of the parking deck

The Thang:
Elevens-Merkins and Squats
Peoples chair for the 6
Burpees x 10
Mosey to the plaza
Merkin Stairs 5 x 10 x 15
4 Circuits-
Box Jumps & Merkins x 10
Step ups & Irkins x 10
Box Jumps & WW1s x 10
Step Ups & Derkins x 10
Mosey to new court house
Merkin Stairs 5x10x15x10
Dips & Diamond Merkins x10
Merkin Stairs 10x15x10x5
Mosey Back to Square

Mary:
WW1s
LBCs
Flutter Kix

COT:Prayer

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2018 Ironclad Challenge

Gentlemen,

Summer in all its fun, humid glory is right around the corner, and with it come all sorts of distractions and challenges like vacations, heat, lake days, and more that will threaten to keep us from accelerating our lives on a daily basis.  As my brothers in the Nashville PAX, I want to ensure we hold each other accountable and continue to engage in the mission of invigorating male community leadership in Nashville and beyond. With that, I’d like to introduce to you the 2018 Ironclad Challenge.

Should you accept the challenge, you will actively participate in the three F’s of Fitness, Fellowship, and Faith by completing the following from June 1, 2018 – August 31, 2018:

 1st F – The Magnet – Improve your Fitness

  • Post 40 times (avg. 3/week)
  • Post five times at AOs you don’t normally attend (vacation AOs count!)
  • Q three times (once/month)

2nd F – The Glue – Strengthen your Fellowship

  • Attend at least three 2nd F events
  • Attend three coffeeterias (or stick around in the case of tailgate coffeeteria)
  • Bring one FNG

3rd F – The Dynamite - Make an Impact

  • Participate in two 3rd F opportunities. This can be a study of religious text, community service (*cough* BrewRuck *cough*), or some other opportunity that involves thinking outside of your own interests.
  • Read one book on leadership (>200 pages)

Additionally, you must complete one CSAUP in the 13-week period (*cough* BrewRuck *cough*). This can be a 5K, triathlon, Spartan race, GORUCK challenge, Warpath, etc. No, the Ironclad doesn’t count.

THE REWARD:

For successful completion of all requirements of the 2018 Ironclad Challenge, you will receive an IRONCLAD patch and the satisfaction of knowing you’ve made an impact in your community and overcome the lure of summertime laziness. Additionally, all those deemed “Ironclad” will have earned the opportunity to purchase a custom IRONCLAD tee to show off at your next workout.

TO REGISTER: 

Fill out this form and submit your $5 registration fee* to @gregory-fenske on Venmo (preferred) or [email protected] on PayPal. If you must use cash, give it to your Site Q or me. Deadline to register is 6/8/2018.

*Entry fees cover patch costs and are non-refundable, but should you fail to complete the challenge, the money will go into a general F3 Nashville fund to be used for more fun events.

A FEW NOTES:

  • F3 Nashville’s Weasel Shaker, T-Cell, will be tracking 1st and 2nd F participation with the help of 1st F and 2nd F Qs, Bagger Vance and Foggy Pirate. 3rd F will not be formally tracked and will be on the honor system, but please reach out to me on Slack to let me know what you’ve done as I’m genuinely interested.
  • Participation in regularly scheduled workouts will be tracked through backblasts. If you Q a workout, it is your responsibility to post a backblast, ideally within 24 hours. Failure to do so will most certainly draw the ire of the PAX and public shaming. If you need access to post, contact our COMZ Q, Hambone.
    • If you organize a Black Ops workout, Ruck opportunity, etc., that is not regularly scheduled, you are responsible for posting a backblast on the website with the PAX list to ensure everyone receives credit.
    • Rucking or running before a regular workout should be considered as one post for tracking purposes.
  • 2nd F will be handled with a list of PAX in attendance submitted to Foggy Pirate and me via Slack. A backblast is optional, but photo evidence is encouraged!
  • If you have questions, please direct them to me, and I will do my best to answer them.

Looking forward to an impactful summer with you all!

PA out.