Backblasts

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Welcome Back and Impromptu Q

AO: the-discipline
Q: Chunks
PAX: hambone, Dilbert, Country Parkour, OnTHE Fence
FNGs: None
COUNT: 5
CONDITIONS: Cold and Snowy as we wrapped

WARMUP:

Hugs for Dilbert welcoming him back off the IR.

Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.

20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles

THE THANG:

Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back

KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings

Our AOQ joined us and finished the workout with us.

Couple mins of Mary and then 5 Burpee Buy out.

MOLESKINE:

Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.

PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.

ANNOUNCEMENTS:

COT:

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Restorative Sportcore

AO: iiipillars
Q: princessaurora
PAX: wardas1, Pep, Will Norton, Swiffer, Grape, Go Fish, t-cell, Black Lung, Harbaugh
FNGs: None
COUNT: 10
The year is 1502. On this day, in the city of Bologna, Italy, a boy by the name of Uno Boncompagni is born. He will go on to study and teach law before he is summoned to Rome by Pope Paul III and appointed first judge of the capital. Uno’s administrative strengths will allow him to rise through the ranks of the Catholic Church, resulting in his eventual election to the papacy in 1572. Ever the patron of the arts and sciences, Uno will use his position to commission a modified version of the Julian calendar 10 years later. More closely approximating the solar year and properly spacing leap years, it will go on to become the most widely accepted calendar in the world.

523 years later, Uno Boncompagni is better known by his assumed name, Pope Gregory XIII, after whom the Gregorian calendar is named.

THE THANG:
SSH
Vatican Night Clubs
LBAC F/R
SnL Squats
Windmills

Building a Foundation
3 rounds – 1’ per exercise

1. Squats
2. Side Lunges
3. SL Deadlifts
4. Split Squats R
5. Split Squats L

Gregora 1-2-3
Partner up – P1 reps, P2 runs to opposite end of field and back.

100 Merkins
200 WWIs
300 Jane Fondas R/L

Mosey back to flag for COT/BOM

MOLESKINE:
The story of Pope Gregory XIII had everything to do with January 7 and nothing to do with any of the workout, save for a few cleverly named exercises. Sometimes you just want to Q something that works!

ANNOUNCEMENTS:
LeanPax is in full swing and men across F3 Nashville are participating in the challenge. Details from Black Lung are in the thread above, and the spreadsheet to track your progress is docs.google.com/spreadsheets/d/1jVSu8znDpWQsBLnjGyTNJ8U-D1WWW5g3xNtlzWOSlxY/edit.

On 2/11, I’ll be on Q for a Valentine’s Day-themed workout to get you prepped, so go ahead and get sexy for me with a way too early HC.

COT:
We lifted up:
– the Stark family
– Elizabeth Webb
– Keith
– Ariel
– The Gilberts

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We did this not because it is easy, but because we thought it would be easy.

AO: the-knoll
Q: Sooie
PAX: Half Lyfe, Pebbles, Sooie
FNGs: None
COUNT: 3
CONDITIONS: :cold_face: brrrr-ning up :cold_face:

WARMUP:
Good Morning OYO
Head circles
BAC
BBAC
Front Shoulder taps
Air presses
Motivators

THE THANG:
Circle up hold a low plank.
When first PAX collapses, all run to the tree line and back (~0.24 mile). PAX who gave up first does exercises. Remaining PAX resume plank competition. Repeat. Since there were only three of us, we did 3 full rounds. Pebbles was the overall victor with Half Lyfe in a close second.

After the plankapalooza we each did 30 DIDs.
Finished with Mary.

MOLESKINE:

ANNOUNCEMENTS:
Leanpax
Pebbles has a cool F3 book he’s willing to lend after he finishes it.

COT:
Prayers spoken and offered. Great coffeeteria provided by Pebbles

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Earning the Apres

AO: middle-tooth
Q: Pole Dancer
PAX: Young and Restless, DrRupp, sooner, Toothless, bluemule
FNGs: None
COUNT: 6
CONDITIONS: Cold and Windy! I thought it was supposed to be warm in the south…

WARMUP: Mosey around the school, active warmups, dynamic stretching

THE THANG: Cross Country Skiing

Lunge the length of the field
20 Burpees
Mosey back
Lunge the length of the field
20 Star Jumps
Mosey to the Parking Lot

Inchworm from standing position into plank, perform merkin, walk feet up to hands, put hands straight up. Inchworm the length of the parking lot

Ring of Fire!
All start in high plank, transition to low plank, and back to high plank throughout the song.

DORA: 200 WW1’s as your partner travels the length of the lot and back

5 Burpee buy in for ending one minute early

ANNOUNCEMENTS: LeanPax started yesterday, juiceday kicking off, new 4:13 class at Stronghold next Thursday

COT: Prayers for health in the new year

Playlist: https://open.spotify.com/playlist/1kzub06eTl0GbLr2BLL6AU?si=afdafc675dcf4923

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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Stairway to Heavens

AO: handsomizer
Q: Natural Ice – CBO
PAX: Shingles (F3 Wichita), Freakonomics, Old Maid, Grape, Spinal Tap, Purple Tiger, Natural Ice – CBO
FNGs: None
COUNT: 7
Conditions: Frosty and brisk. Perfect weather to embrace the gloom and crush the stairs.

Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff

The Thang: Stairway to Heavens

Here’s a polished version of your text with minor adjustments for clarity and flow:

We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.

Thanks again for the opportunity to lead!

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First Friday

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Donkey Hammer, Esposa, Mistah Mistah, Pedialyte, Works for a Guy, Young and Restless, @hayes
FNGs: None
COUNT: 8
CONDITIONS: clear / 38

WARMUP:
Side straddle hops, yoga stretches, sumo squats,
Imperial Walkers, Michael Phelps

THE THANG:
Mosy around school and grab coupons.
Head to Winston (church next door) for 11’s.
Kettle bells swings with block at bottom
Burpees at top
Leaders plank for the six

Return coupons and grab some bar for corncob rows.
4 sets of 10 reps

Back to parking lot for sprints.
6 sprints with 5 atomic merkins in between

Circle up for Mary and perform round robin core exercises until time.

MOLESKINE:

ANNOUNCEMENTS:

COT:
Prayers for transitions back into work and school.

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Fruitcake

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, 40 Minutes, The Bobs, Daylight, Giving Tree, Goose
FNGs: None
COUNT: 7
CONDITIONS: Crispy and cold

WARMUP:

F3 Fruitcake Toss

Mosey
SSH
Imperial Walkers
Low and Slow Merkins
WMH
LBAC

THE THANG:

HILL DORA:
Partner 1 mosey up the hill and back rifle carrying your fruitcake (coupon)

*If, during the workout, someone calls the fruitcake a coupon PAX do 10 burpees.

Partner 2 performs reps. Do 50 of Each Exercise before moving on.

F – Flamingo Merkins
Perform a merkin (push-up) while keeping one leg raised, resembling a flamingo stance. Alternate legs every 5 repetitions.

R – Russian Twists
Sit on the ground, lean back slightly, and twist your torso from side to side, touching the ground beside your hips.

U – Up Downs
>From a standing position, drop into a plank, perform a merkin, then quickly return to standing.

I – Imperial Walkers
While standing, march in place, bringing your knees up to waist level and touching them with the opposite elbow.

T – Turkish Get-Ups
Lie on your back and stand up without using your hands for support, then return to the starting position.

C – Carolina Dry Docks
Start in a downward dog position, then lower your head toward the ground by bending your elbows, and push back up.

A – Alternating Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining a stable core.

K – Knee Tucks i.e. Mountain Climbers
>From a plank position, bring one knee toward your chest, then switch legs in a running motion.

E – Elbow Plank
Hold a plank on your elbows, keeping your body straight and core tight.

MARY

MOLESKINE:

ANNOUNCEMENTS:

COT: