Backblasts

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The Real Superhero

THE PAX: Yard Sale, Black Widow, Foggy Pirate, Frugal McDugal, Torch, Tortoise, Sanctions, CCR, Bad Boy, T Cell, Dr. Smartt, Loveboat, HVAC, Leatherneck, Crawfish, Big Bang, Floppy Disk, Spicoli, Edible Arrangements, Grease Trap, Grisham, CAPSLOCK, Iron Lung, Accounts Receivable, Third Degree, D’Mish, Princess Aurora, Col Flo Dotty, PSL, T Swizz, Blood Clot, Big Stick, Dine n Dash, Sterno, Funyuns, Blackwater, Hi Viz, Olan Mills, Cinderella, En Feugo, Lump, Walter White, Dupree, Bartman, Tidy Cats, Lewd Wig

QIC: Bagger Vance

47 HIM were present this AM at Detention to honor the life of Job Kemp and to support Grease Trap and Katie Kemp and their family.  Cobains to the 4 who posted at The Skunk, poor comz on my part.

0529 – one minute call

0530 – mosey down Hogan, side shuffle right then left on Trousdale, BearCrawl speed bump 1-2, crawl bear 2-3, deep lunge 3-4, Politician length of portables.  Finish w 5 HSPU and circle up

With 47 HIM, there was a bit of a lag so we SSH’d for the 6.

WOR:

SSH x 13 IC

Disclaimer

Willie Mays Hayes x 10 IC

High Knees x 13 IC

Butt Kickers x 13 IC

Hillbillies x 13 IC

Deep Squats x 13 IC

Imperial Walkers x 13 IC

Ok Mornings x 13 IC

High Plank and Count 1-5…Funyuns, Floppy Disk, D’Mish and CCR to the center to help with

THE THANG:

In groups of 5 (Job’s age) we break out and perform the following:

B urpees

A tomic Merkins

T oe Touches

M ountain Climber Merkins

A lternating Shoulder Taps

N olan Ryans

Batman is Job’s favorite superhero.  We did all exercises in reps of 29 (Grease Trap’s age) and mosey’d a loop at the end.  We AMRAP’d BATMAN until 0610.

Circle Up back at the Main Lot

Flutter Kicks for the 6

Mary:

Heels to Heaven x 20 IC

Yoga of some sort x 10 IC

Mariah Careys x 10 IC R then L

Scorpions x 10 IC

Flutter Kicks x 20 IC

Time

NMM:

The theme of the day is to honor Job and The Kemp family.  Over a few texts last evening, we decided to break into groups of 5 and disperse over the Detention campus and perform the BATMAN sequence.  As per normal, YHC left out Floppy Disk and had to download w him on the fly.  Also as per normal, FD did an excellent job.

D’Mish delivered a great heartfelt prayer in BOM.  Thank you for reminding us all how much Grease Trap has been a beacon of hope and a glaring example of faithfulness and grace.  May the Lord’s mercy rest upon him, Katie, Penny, Zeke and their entire family.  Thank you GT for the humility and dignity you have displayed during this emotional experience.  Thank you for letting us be near to yall and be engaged with yall.  Thank you for not shutting us out and for drawing us into your family.

Funyuns sent me a text after the Q that this was a great reminder to him and to me about what is different and special about F3.

Thank you for allowing me to lead yall and thank you for being such good leaders in and of yourselves.  This is not mine and it’s not yours, we have a responsibility and duty to give F3 away to others.

For the sake of the next story that will come up in the lives of those of us F3ers in Nashville and Franklin, please reach out to someone and invite them to come see what F3 is all about…and make sure you let them know, it ain’t about you!

YHC,

Bagger Vance

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Heads you get Lemon, Tails you get T-Cell. It’s a Win/Win!

Q’s – Lemon and T-Cell

Pax – Princess Aurora, En Fuego, Porcelain, Bad Boy, Bicentennial Man, and FNG FireFox

Since it’s Florida/TN week, seems appropriate to quote the old ball coach, Steve S, and say that “God smiled on Sylvan Park this morning!” Beautiful day for Lemon’s VQ.  Lots of talk pre-workout from Bad Boy on how beautiful Knoxville is. AGREE! Good omen for the upcoming win against the
Gatas.

The Thang

Lemon took the reigns of his first VQ. Mosey up and around the clubhouse for the warm-o-rama. Was joined mid-run by FNG, Chris Pau (FireFox). Great to have a new man join the ranks.

COP consisted of 20 SSH, 10 Good Mornins, 10 Willie Mays Hays,  a dose of little tiny baby arm circles and presses, and 10 merkins for good measure.

Made our way over the parking lot to utilize the the medians. Each round consisted of high-knees to first median, backward mosey to the next, lunges to the next, and then bear crawls to final median. The first round we did 5 burpees at each median. The next round we followed the same script except we did 10 merkins at each stop.

Lemon then led us down the hill for a round of 7’s. It was dips at the bottom and squats up top.

YHC took over her for some baked bread. Chibatta was in the oven and we were cooking baby. Burpee Tibata for 4 min.

In honor of football season, we worked on the coin toss. If it was heads, we headed up the hill. If it was tails, we jumped on our six for a pax-picked Mary.  Because of some confusion, we will be using Bit Coin only at the next Bomber.

COT

Welcomed FNG Chris Pau from way of CA, via Raleigh-Durham, via Chatt Town. Heard out about us from The Next Door website. Great to have an FNG join.  He will be known as FireFox.

50% headed to Dose for coffeeteria.  ALWAYS the highlight of a successful Bomber.

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Lets a Go!

QIC: Aristotle, Co-Q Yosef (for MARY)

 

PAX: Aristotle, Iditarod, Yosef, Scraps, Ace, Jack, King, NPR, Grohl, Schnitzel, Seagull, Mr. Roboto

 

Super Mario Circle of Pain: an 8-Bit idea turns slightly two-bit execution due to glitches, but 12 PAX did a fun workout.

 

YHC programmed a custom soundboard app on his phone with basic sound effects from the original Super Mario Bros. Bringing the game into the real world.

 

Warm O Rama:

Short lap around MMC parking lot, with Politician and side-skip thrown in

All exercises IC:

SSH x20

Willie Mays Hays x10

Front Arm Circles x8

Reverse Arm Circles x8

Overhand claps x8

Good Mornings x10

Slow, deep squats x10

Long lap around MMC parking lot, with intermittent “jump” sounds to signal a mid-run hop, and the “time running out” sound to signal a sprint to our circle spot.

 

The Thang: Super Mario COP

 

Sound FX from the app correspond to an exercise:

 

Coin = Two ‘Mericans (because $$$)

1-UP = Burpee

Jump = Split lunges, each leg

Pipe = Two squats

(honorable mention to Fire Ball and Pause, which got no assignments but were randomly pressed)

 

Everyone gets a turn to play. One PAX planks while retaining control of the sounds. Planking PAX mashes a button, and all do the exercise. Initially button-mashing was for as long as they could hold a plank. Switched up to 1 minute timers due to other-worldly ab strength becoming an unfair advantage (“Dad, when do I get a turn?!”)

 

Some went completely random. Some stuck mostly to one exercise for their tenure. All had a good time and got to work.

 

Due to water buildup and phone unreliability, there were app glitches. MC included requests to just call out the workouts, and how the phone issues were straight out of a Portlandia episode (true). Cobains to all for two-bit execution of a cool 8-bit idea.

 

Old-school speak: had to stop the game a few times to blow the dust out of the cartridge and resume play. You know how it is.

 

 

Lessons learned:

Mario and Luigi gotta be super jacked with all that running and jumping. Must be all the mushrooms.

Technology is a good supplement to a workout, but cannot be relied upon. Need to be able to do without.

When we got into a groove, it was good. Without the glitches we would have been sufficiently smoked.

KISS principle. Too many moving parts. Will refine and simplify the process and execute again soon (maybe next time with Sonic the Hedgehog sound FX).

 

The conn was handed to co-Q Yosef for the last 10 with the Mary. Yosef remembered Mario was a little pudgy around the middle and didn’t want the PAX’s abdominals to feel neglected.

25 LBC’s, 25 adolescent situps (half situps), 25 WW II sit ups on OYO.

Flutter kicks in cadence x 16

Scissor kicks in cadence x16

Reverse situps x30

Bicycles x20 in cadence

Rockies x25

PAX were relieved to hear we were out of time, but sad to hear we only did 3/4 of what I had planned for the abs. Will save the smoker for another day.

 

Mosey back to starting position.

 

BOM/BOL- Aristotle likened following Jesus to playing the best video game ever– one where you get free plays, but you aren’t the hero, the game is already won, there are infinite lives, and it lasts forever. Prayed for PAX to catch that vision of eternity and the resurrection as much more attractive than temporary pursuits, look forward to that hope, and share with others.

BULLHORN-Tuesday is Anniversary Q for Iditarod-Lets mark it as High Post Tuesday-Our high number since starting this thing is 20 PAX.  See if we can break that for Iditarod’s Anny-Q

September 23-Greenhouse Ministries Oil Change day-Air Wolf is heading up-Great way to serve the underprivileged of our community.  No experience necessary Air Wolf and company can teach anyone willing.

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Enter The Lucky Horseshoe

Q: Toga

PAX: Fuego, Olin Mills, Bagger Vance (?), Funyuns, Big Stick, Toga, Venus, Cinderella, Black Widow

9 hearty souls got up for a glorious, gloomy morning at the Track.  Here’s what went down:

Mosey to center of track loop for warmup COP: SSH, Storm Squats, merkins, scorpion dry docks, scorpion stretch, wonder where Bagger was…

Begin Lucky Horseshoe= 33 minutes to complete

1 lap, 20 merkins

1 lap, 20 merkins, 20 storm squats (think imperial walkers with 2 added squats)

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups

1 lap, 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap, 20 storm squats, 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap 20 scorpion dry docks, 20 WWII sit-ups, 20 lunges

1 lap 20 WWII sit-ups, 20 lunges

1 lap 20 lunges

1 victory lap

Circle up for ring of fire= hold plank while 1 PAX member at a time completes 7 pull-ups, continue holding plank while each member does 10 merkins.  Singing Johnny Cash was required throughout.

NMM:  YHC completed the Lucky Horseshoe a few times in RVA and nearly splashed merlot the fist time.  The Nashville PAX completed it in record time, and Big Stick was done in ~28 minutes.  YHC also posted a PR and could not figure out what happened.  Is everyone faster in Nashville?  Did YHC’s recent increase in hamburger consumption make him faster?  Is Funyuns giving out PEDs?  It turns out that the truth is in the data.  The usual Lucky Horseshoe laps are .25 mile.  The loop at the RaceTrack is .2.  Having asked Olin Mills about this prior to the running, YHC blames him for the false  info #FakeNews.  We’ll correct it next time.

Stay Classy,

Toga

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Titan 09/13/17

Q: Crawfish

PAX: Bicentennial man, Porcelain, Green Bean (ATL), Crawfish

The cool and soggy morning kept many PAX in the fartsack, but 4 persevered and were rewarded.

Mosey up the Parman Pl hill and back to the refuge of The Parthenon.

Warmorama: GM x 12IC, SSH x 30IC, WMH x 16IC, Toy soldiers x 10IC

Mosey to playground. While 2 PAX run around the performing arts center other PAX performs AMRAP pull-ups. Flapjack until group total reaches 150.

Mosey to Parthenon lot for Webbicide. 5 merkins at first lightpole, return to start. 5 merkins at 1st lightpole, 10 merkins at 2nd lightpole, return to start. 5, 10, 15 at 3rd pole… 5, 10, 15, 20 at 4th (Green Bean joined us for the last round following some confusion on launch point). R&R with squats.

Burpee indian run around jogging path back toward the launch point. After one round AYG back to the LP.

Mary: Flutter kicks x 30IC, J-Los x 15IC, Crunchy frogs x 10IC, 1 min plank progression.

COT: Prayers for Job and The Kemps, prayers for victims of Harvey and IRMA.

Small but hardworking crew today. Thanks for the effort men!

SYITG,

Crawfish

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Bomber – 09.08.17 – “Hands-free”

QIC: Princess Aurora

PAX: Bicentennial Man, T-Cell, Crawfish, Porcelain (LIFO), Third Person

6 PAX posted at Bomber for a medium dose of pain administered by YHC.

THE THANG:

Mosey over to the lot at McCabe Pub, passing Porcelain along the way. Circle up and hold People’s Chair to wait for his company. “Umm, does anybody see him?”

Ok, so we scratched that and went back to retrieve him. Moseyed back over to Love a First Sight to check out the cute puppies and kittens while we warmed up. COP, all IC:

  • SSH x 30
  • SnL Squats x 30
  • Planks Jacks x 15
  • Mountain Climbers x 15
  • Merks x 15
  • Air Press x 15

Step on over to the stone bench for some muscle pumping DIDs paired with Box Jumps.

Round 1: Dips x 15, Irkins x 10, Derkins x 5, Box Jumps x 10

Round 2 Dips x 20, Irkins x 15, Derkins x 10, Box Jumps w/ Squat at bottom x 10

Mosey back to stone entrance and backpedal up the hill. Pause for Jumping Dans x 10, and then head down to the lot and pair up for modified Dora.

  • Burpees x 50
  • 4ct Flutter Kicks x 100
  • Squats x 150

Quick stop at the wall and hold dip position. 10 Leg Lifts L/R. RnR.

Head over to the jungle gym where each PAX is to do Pull-Ups x 20 while the rest do an ab exercise.

  • Crunchy Frogs
  • J-Lo’s
  • Freddie Mercuries
  • Hello Dollies
  • Butterfly Crunches
  • Boxcutters

Mosey back to the long wall by the lot for Irkins x 10 IC

THAT’S ALL, FOLKS! COT/BOM

MOLESKINE:

Glad to see Bicentennial Man keeps coming back. Already seeing improvements in his fitness, and hopefully he feels it, too. All of us are also pondering the disappearance of Lemon and The Baptist. Guys, it’s 60 degrees, not 30. You’ve got a solid two months until hibernation.

BULLHORN:

Since I’m writing this from the future, tclaps to all the guys who completed the GORUCK Tough Fri/Sat. For those of us who didn’t make it, let’s make a pact to do the GrowRuck together on 11/18. I speak for all of us when I say we won’t regret it.

PA out.

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It’s Not About You

Why do we post Back Blasts?
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
  • A recap of the workout
  • A place to recognize those who posted
  • A way to track numbers and growth
  • A way to commemorate a break through
  • A way to commemorate someone splashing merlot for posterity
  • A way to make announcements
  • A way to document new and different exicon from the PAX
  • You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”


The title of this post is from the people at GoRuck.  I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck.  Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
YHC,
BV
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Irma, BLIMPS, and Sir E

QIC:  Dupree

PAX:  Bartman (visitor from Knoxville), Cathy, Venus, PreVac, Too Tall, Black Widow, Black Lung, Funyuns, Yard Sale, Caps A Lot, Big Stick

12 PAX battled the remnants of Hurricane Irma at Sir E this morning.  Theme for the day was perseverance through the storm.  Irma’s remnant rained down on this cool morning as we moseyed from CMC to Sir E.

Warm UP:

Side Straddle Hop  xs 15

Willie Mays xs 15

Baby Arm Circles xs 10

Reverse baby arm circles xs 10

Cherry Pickers xs 10

The Thang:

Today’s beatdown was a test of endurance.  The PAX never stopped moving.  Figure eights around Sir E with two burpees at every speed bump.  At the bottom of the hill, in the middle, and at the top of the figure 8, we stopped for BLIMPS.  Ten reps each exercise

Burpees

Lunges

Imperial Marches

Mercans

Plank Jacks

Squats

25 WWI’s for fun.  Plank and wait for the 6.  Mosey back to the parking lot.

MARY

Flutter Kicks

Low Plank

End with stretching – Willie Mays Hays and hamstring stretch.

ANNOUNCEMENTS

A few PAX interested in buying F3 gear.  Funyuns noted the importance of sizing up.  We prayed for Harvey and Irma victims, the Kemps, and for God to continue to bless us and our families as we seek to serve Him.

 

It was an honor Qing this morning.  As I thought about the workout, I couldn’t help but think of all the people in the aftermath of the storms that have hit our coasts lately.  They are having to persevere and endure the trauma of putting their lives back together.  As we kept moving today, I was reminded that we are training our bodies, minds, and souls to persevere no matter what comes our way.  (A little 3rd F for you on this rainy day).

 

Dupree

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The Carnival

QIC:  Edible Arrangement

PAX:  Binary, Three Putt, Foxtrot, Deep Dish, Dr. Smartt

Turn out was initially robust for men and women alike. However, most were there to run a separately coordinated 12 miles around 12S.

As such, we mosey’d to Belmont Blvd for an inspirational whiff of Martin’s and disturb the dew on CTK school’s field before their unknowingly planned Sat outdoor carnival.

Warm up:

  • SSH
  • Willie Mays
  • BAC forward
  • BAC reverse
  • Air presses
  • Good mornings
  • Windmills
  • Butt kickers

The Thang:

Field ladder lunges/sprints with Merkins x 10

Partner up:

  • 50 pull ups
  • 75 coupon thrusters
  • 100 decline/incline merkins

Ab mashup:

  • Flutter kicks > Hello Dolly’s > Box cutters > Freddie Mercuries
  • Wide merkins, reg merkins, diamond merkins btw sets
  • Rinse repeat x3

Indian run back to 12S Ao

Flag pole ladder:

  • Reverse and forward sprints up hill with wide, reg, diamond merkins

Mosey back for final Ab mashup + ABCs & merkins in between sets as above.

Announcements / Prayers :

Continued prayers for the Kemp’s and HVAC’s little one on the way. Additional prayers for those in FL and those affected in TX.

Remember Monday’s 9/11 convergence at Percy Warner Steps. 5:15AM start time I’m told.

Again, pleasure as always being part of such a great group of guys.

YHC,

EA

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Ultimate Thursday

PAX: Frugal Macdoogal (Q), Big Stick, D’Mish, Cinderella, CCR, Dr. Smart, Wee Wee, Toga, Nightstand, Venus, Cathy, Jigsaw, Vegemite

We took a little break from the dumbbell workouts that the PAX have been accustomed to at The Hill to get the blood pumping and have a little fun through a game of ultimate frisbee, F3 style.

WAR:

SSH x 15

Good Mornings x 10

Willie Mays Hays x 10

FBAC x 15

RBAC x 15

Overhead Claps x 15

Overhead Press x 15

THANG:

We counted off and broke in to two teams (tapping in to our middle school selves by playing shirts vs. skins) to play ultimate frisbee on the entire football field, with slight variations.  Every time a team scored, the scoring team would do 20 merkins.  The team that got scored on would do 20 squats.  Upon completion, we’d go right back in to ultimate.  Music was also playing over the stadium speakers, so at the conclusion of every song, we’d pause play and do 5 burpees, then continue where we left off.   We did burpees much more often than merkins/squats due to our ineptitude at scoring.

The final score was 4-3* shirts…the asterisk is due to the fact that the shirts had an extra player.  Although skins had  Big Stick, who really counts as two players since he’s got a non-stop motor…

After the game, we made a quick detour to run a round of stadium steps on the mosey back to the parking lot then WWI until time called.

Circle of Trust to end with prayers for Chum’s dad, the Kemps, those in Houston, as well as those affected by or going to be from Hurricane Irma.

It was a fun time – enjoyed it and look forward to Big Stick leading the charge next week.

Until Next Time,

Frugal