Backblasts

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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!

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.

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Love Is In The Air

Still emotional and on a high from the Royal Wedding, YHC decided to take the Pax up as high as he was for a trip to Love Circle.

Conditions were PERFECT for the 13 pax in attendance.

QIC: T-Cell PAX: Princess Aurora, Bad Boy, Trapper Keeper, Hawkeye, En Fuego, The Baptist, Porcelain, Right Said Fred, The Jeweler, High-Viz, Blue Mule, Reveille.

Mosey to tennis court to get this crew stretched out. Good Morning Apocalypse to start out, followed by WMH, SSH, Squats, and some little, tiny baby arm circles to wrap. We had a long journey ahead of us, so we took off from there.

After a LONG mosey to the top of Love circle and a moment to reflect on the beauty of a sunrise from the best view in Nashville, we paid some homage to the Royal Family. First up was King Phillip, in which we did 96 (his age) SSH’s and then made a loop round LC. Next up was the Queen (92) crunches and then a loop. Finally, we gave Prince Charles (69, his age!) due with some Monkey Humpers. A nod to not only his rumored past, but his somewhat monkeyish appearance. These were brutal.

From there we made the long mosey back via West End. All in all, we covered about 3 miles and were feeling every bit of it when we rolled back into Westeros.

Finished with a bit of Mary – Flutters and Freddie Mercury to finish.

Bullhorn:

  1. Great showing on Saturday at Sylvan Park fest. Probably good to do a few more of these, just need some better signage, etc.
  2. 4:13 kick-off on Thursday. Come out and support these guys!
  3. Stay tuned for a new AO on Tuesday’s led by En Fuego and Foggy Pirate
  4. Prayers for Jeweler’s mom who is sick
  5. Forgot to mention, but NO WESTEROS next week. Memorial Day Convergence at Concord Park.

 

 

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Teenage Angst at Detention

PAX – 20

Frogger, CCR, BV, Dupree, PSL, Edible Arrangements, Olan Mills, Accounts Receivable, Spider Bite, Donuts, Ludwig, Yard Sale, Black Widow, Hollow Back Girl (this name has really, really grown on me), Reefer, Brother at Law (QIC), Vegemite, Umbrella, Dilly Dilly, Offshore.

A nice round 20 posted at Detention this morning for some Teen Angst with yours truly.  It was balmy and the COT smelled like garbage.  See the end of this BB for some good cross-generational Teen Angst jams.  Great work.

WOR

Quick mosey around the big bus loop with some lunges incorporated.

SSH x20

Good Mornings x10

WMH x10

Runners lunge with LBAC x15

Oppo leg runners lunge with RLBAC x15

THANG

Count off to 4.  Odds and evens split up on the parking lines head to toe in plank.  Last man burpee broad jumps to the front for a planking Swedish Mile.  Side planks called out on occasion to work on obliques for beach bod season.

Mosey down to Pavilion.  Evens grab coupons on the way down.

4 Corners:

Rotating exercises at the four corners of the Pavilion.  When the Burpee group finishes we all rotate to the next.

Corner 1: 15 Burpees

Corner 2: AMRAP squat and press with coupon

Corner 3: AMRAP Plank jacks

Corner 4: AMRAP coupon swings

Rinse and repeat.  Then gather at the line for 2 sets of suicides.

Back to your respective corners.

Corner 1: 15 Burpees

Corner 2: AMRAP bench jumps

Corner 3: AMRAP Peter Parkers (merkins round one, no merkins round two)

Corner 4: AMRAP coupon squat and press

Rinse and repeat.

Sevens in the Pavilion with jump squats and Carolina dry docks.

Mosey to the upper lot for Mary, returning the coupons along the way.

MARY

LBC x25

Shoulder taps x20

Flutter kicks x20

Plank for one minute with some side plank mixed in

Good Mornings x10

COT/BOM

Always an honor to Q, thanks for showing up and kicking ass to start the week off right.

4:13 Strong kicks off this Thursday.  Super cool mission and great that we get to be a part of it.  I will be there on Thursday and hope to see as many of you as possible.  Check Slack for details throughout the week.

Prayers for Spiccoli, Olan Mills’ dad, and El Maestro.

Angst if you’re into that kind of thing:

Japandroids: Younger Us (“Remember that night you were already in bed,
Said “fuck it” got up to drink with me instead!”  What a line!  Shout out to Vegemite for screaming “Japandroids!” during Sevens)

The Strokes – Reptilia (Room on Fire doesn’t get enough love, arguable better than Is This It)

Husker Du – Don’t Want to Know if You Are Lonely (Angsty AF)

Diarrhea Planet – Separations (Shout out to Nashville / Belmont U punk rock)

The Replacements – Alex Chilton (Certainly not their most punk song, but BV’s “Oh I didn’t realize Paul Westerberg was punk” wisecrack was a really bad way to start the week)

Wolf Parade – I’ll Believe in Anything

Guided by Voices – I Am a Tree (Saw them at Basement East on Saturday.  They’re old and good)

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Agility Day, aka. ACL PT

PAX: Cowboy, Preacher Man, Big Stick, Hustler, Conga Line (FNG), Life Champ, Money Shot, Foxtrot TAL, Toga (QIC)

9 strong posted for a some soggy fun on the fields of glory.  It went something like this:

Mosey lap to field for warmup COP: SSH, Imperial Walkers, Hillbillies, Good Mornings, Russian Soldiers, Scorpion Stretch

Mosey to soccer field for sports day:

Evo 1: quick feet in and out of cone course, plank till the six is done, merkins and repeato x6

Evo 2: side-to-side steps in and out of cones, hold table till the six is done, dry docks and repeato x6

Evo 3: 10 yd bear crawl, mosey to back of line and repeato x3

Evo 4: Shrimp/hip-outs 10 yds, mosey back and repeato x3

Evo 5: wrestler sit-outs 10 yds, mosey back and repeato x3

Evo 6: 10 Richard Kimbles OYO

Circle up for Mary: 20 reps of sit-ups, flutter kicks, rosalitas, and crunchy frogs with merkins and plank hold after each.  Finish with a full round of Jane Fondas.

NMM: Special welcome to Conga Line who picked a different’ish F3 workout for his first.  They’re all different, but  this one may have been more than the usual strange.  This may have been the first introduction of the Richard Kimble to F3 Nashville.  Look for it at a Toga Q coming to your AO in the near future.  On the lighter side of things, one would think that Big Stick would be good at agility drills.  Add one to your workouts and see things for yourself.  Also, if you plan to use cones, make sure to keep big spaces as Foxtrot’s giant skis man it hard for him not to knock them all over.

Stay Classy,

Toga