Backblasts

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Playground Games

AO: middle-tooth
Q: Chunks
PAX: Oatmeal, sooner, Bad Boy, Young Pawn, Subway, Hair Band, Gump (F3 Kansas City), bluemule
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
Lackadaisical mosey around the parking lot
41 SSH
Left Over Right
Right Over Left
Willie Mays Hayes
Good Mornings
13 Forward Little Baby Arm Circle
13 Reverse Little Baby Arm Circle
13 Moroccan Night Clubs
13 Overhead Press
Shake out the Arms

Pass the Speaker Caboose is Loose Run to Playground
PAX struggled with directions of “Pass the Speaker”
It was dropped once, so 5 Burpees were done.

THE THANG:
Thang
Bear Crawl in a line around playground

Duck Duck Goose
Chase around the playground
Circle Up – Hold Plank
Get caught 5 burpees, group 5 Merkins
Don’t get caught 5 Merkins, group 5 burpees – Select again
Once you’ve either been caught or not SSH till everyone else has gone

Mosey to Tennis Court
Divided into teams for Rock Paper Scissors
Line up facing each other middle of center court
Winner must chase and tag the loser before reaching the end of the far court
1’s stayed in place while the 2’s rotated to face another 1

Mosey back to StartEx
1’s were O’s and 2’s were X’s
Tic Tack Toe
5 Merkins and Two Burpees
Run and place your token
Run back to tag partner
Go until either CAT or winner

Another lackadaisical mosey around the parking lot

Circle up for 5 mins of Dealers Choice

MARY:

ANNOUNCEMENTS:
Announcements: Sooner on Q at atlantis Thursday. 4:13 Strong first workout with new cohort this Thursday.

TAPs: Hairbands great grandmother, great aunt and uncle dealing with lots of health concerns and far away from other family. Bad Boy’s brother in law Josh. Oatmeal’s friends wife diagnosed with breast cancer. Young Pawn stepping out to have some crucial conversations with his manager.

We were able to pass out an F3 business card to a guy who stopped by at the end of the workout and wanted to know more about what we were doing.

Thanks for the honor to lead.
COT:

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More Dudes = More Running

AO: handsomizer
Q: Michelin Man
PAX: Cuban Missile, Freakonomics, Detective Pikachu, Spinal Tap, Natural Ice, Michelin Man, slumlord, Rocket Mortgage, Blue Mule, Special Bike, Southern Nugget
FNGs: 1 Southern Nugget
COUNT: 11
CONDITIONS: FALL!

WARMUP: n/a (come warmed up)

THE THANG: simple. We did two indigenous people running burpee apocalypses back to back around GEODIS Park. I think we did 5 or 6 times around. 3.2 miles run. 111 burpees.

MARY: n/a

ANNOUNCEMENTS: Get your F3 gear. Check slack.

COT:

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“Recovery Day”

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, AAA, El Capitan, G-string (Eli Kresta), Pebbles, The Banker, Squints (Will Simpson), Sooie, Ringo, @Bumblebee, @BigRed
FNGs: None
COUNT: 11
CONDITIONS: Brisk morning air and a cold, wet ground
Ended with cold brew and a beautiful sunrise

WARMUP:
-side straddle hops
-plank walkouts
-bacs
-back bacs
-willie Mays hayes
-slow squats

THE THANG:
Indigenous run to hill

Partner up
bear crawl up/crawl bear down
Round 1: Iron mikes
Round 2: merkins
Round 3 world war 1s

Partner carry to playground
two rounds pull-ups x 10
Two rounds swing ups x 15
Partner is holding squat

Wheelbarrow to table
Two rounds:
pike push-ups X20
Step-ups X20

One Round:
Erkins x25
Split squatsx12

MARY:
7 minutes of Mary
Slow leg raisesX10
Flutter kicksX20
Emperor penguinsX20
Spider-Man push-ups X16
Mountain Climbers X20
Plank X1minute

ANNOUNCEMENTS:
Possible Convergence coming in October
Octo-burpee starts soon

COT:
Hope is the most painful of virtues. It’s a desire for some good not yet attained. We can get too lost in the bad going on around us, but if we ever want our hope to be realized, we have to be the change. To leave a better world for our children, we must be better ourselves and raise good children. Raise them to love well, to fight hard, and surpass us in virtue.

Prayers for @squints as he moves next Monday.
“” for @el_capitan ‘s parents who are traveling
“” for @g-string ‘s dad who turns 57 today

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.

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Burpees and Kickball

AO: handsomizer
Q: Natural Ice
PAX: Detective Pikachu, Grape, Natural Ice, Spinal Tap, Cuban Missile, Wedding Singer, Chunks, Freakonomics
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.

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III Pillars – 09.05.23 – “Fumble”

AO: iiipillars
Q: princessaurora
PAX: batter, Bad Boy, Cowboy, Harbaugh, Pep, Zelenskyy, wardas1, moneyshot, monster biscuit, Grape, Go Fish, Pencil Pusher, Young Pawn, It’sJUSTLunch, Focker, Betty Ford, Will Norton, Haggis, Swiffer, 0
FNGs: 1 0
COUNT: 20
CONDITIONS:
Soupy

WARMUP:
After a brief disclaimer and admission to being a Clemson Tiger, YHC informed the PAX I would be attempting to make them experience the hurt and confusion I felt watching our season get off to a rocky start at Duke. While I’m not sure if I accomplished the hurt, confusion abounded throughout the workout!

Mosey to track for 4 laps/.5 miles at medium pace and followed with COP:
– SSH x 28
– LBAC F/R x 7
– SnL Squats x 28
– Merkins x 14

THE THANG:

Head over to the jungle gyms and swingset to grab some bar for pull-ups. Max reps followed by equal number of seconds rest. Rinse and repeat until you can only get one rep.

Mosey back over to the short hill off the track. This is where I really laid on the confusion. Re-living the two fumbles and dropped passes, we dropped the B.A.L.L. as well. PAX continuously run down hill and back up stopping EMOM to perform 7 reps of exercises below. After going through entire circuit in the first round, I adjusted the game plan to be one exercise at each minute mark.
B – Burpees
A – Ab thrusters
L – Lunges (2ct)
L – Leg Raises

After one (or two) cycle(s) through, PAX were instructed to run the hill 16 more times, still stopping for exercise EMOM. Once all laps were done, PAX could rest for remainder of minute.

It was all as confusing it looks, but rest assured, it was very on brand for the Clemson offense.

Mosey back to startex for…

MARY:
– APDs x 10
– Merkins x 15
– Jane Fondas L/R x 10

ANNOUNCEMENTS:
– 9/9 – @Cowboy on Q for a 9/11 workout at 0600 at Percy Warner Stairs.
– 9/13 – F3 Nashville’s 9th Anniversary workout at #titan. 0500 preamble led by YHC. 0530 main event with @DintyMoore
– 10/1 – Octoburpee Challenge begins. See @Black_Lung for details
COT:
– Prayers for @batter’s cousin’s marriage and @two_face’s next step in his career

Go Tigers.
PA out.

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Labor Day gains

AO: westeros
Q: DintyMoore
PAX: Chunks, DintyMoore, hambone, Pep, Salpal, Spinal Tap, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Clear and pleasant

WARMUP: 10 burpee buy-in, 25 SSHs, 25 Small Arm Circles, 25 Large Arm Circles, 20 LownSlow Squats

THE THANG:
Mosey to back of school for Progressive 11s
Burpees and Lt. Dans with travel including Broad Jumps, Bear Crawls, and Skips and extending one parking space for each exercise

Mosey to The Hill for Jacob’s Ladder x 7
– sprint to top of hill for a burpee, add a burpee on each trip

Mosey to StartEx with three burpees at each speed bump and three at the flag

MARY: Each PAX contributed one exercise for a full circle Mary

ANNOUNCEMENTS: #TheKnoll Launches tomorrow in Bellevue, Convergence for 9/11 on 9/9 at PW steps, Nashville 9th Anniversary Convergence at Titan on 9/13.

COT: Playlist – https://open.spotify.com/playlist/3aCkIvOaHydcaP80vWyfW6?si=7tBFAMr7RJ-OH3LGxtdTAw

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The Knoll BB – 8/17/2023 – “DORA/11’s”

11 PAX and 2 2.0s got together to do hard things we can control to get ready for the hard things we can’t control. 

Weather: a taste of fall (low 60s, foggy, and awesome)
PAX (13): @Pebbles, @Sooie, @AAA, @Timber, @morning star, @DB, @Squints, @G-string, @El Capitan, @The Banker, @Ringo, @Smoltz (2.0), @Bumblebee (2.0)
Q: Timber

Warm-a-Rama:

  • mosey to stop sign (not quite) and back
  • 10 reps of 4-count: high knees, squats, merkins, mountain climbers
  • 30 seconds stretch OYO
The Thang 1: DORA
  • 1 partner runs to cones and back (~100 yds), while other partner performs reps of exercise
  • reps are counted cumulatively between partners
  • Exercises: 100 reps of burpees, step ups (1 is 1), and BB sit-ups
  • waiting for the 6: run to cones and back
The Thang 2: 11s
  • exercises: pull-ups/swing rows and iron mikes
  • perform 10 reps of 1 exercise and 1 rep of the other, 9 reps and 2 reps, etc.
  • waiting for the 6: dips or planks
The Thang 3: final burn
  • partner carries, down to cones and back
Marys:
  • 20 reps of 4 count: flitter kicks (led by @Squints), American hammers (led by @AAA)
Moleskin:
Why choose to do hard things? Why wake up early and come get your backside kicked by a tough workout? My perspective on this question has changed over the last few years. I learned of a term called CHOSEN SUFFERING from a wrestling coach that I admire. We will all face challenges in our lives, maybe even traumatic challenges. By choosing to do tough things, we are training ourselves to handle the defining moments in our lives when suffering is not chosen.COT:

  • Count-a-rama, name-a-rama
  • Announcements: nothing to note
  • Prayer requests: @DB’s family, @morning star’s Dad and sister and trip, @Squints to find a good house for his family
  • Ended with a prayer & some coffee (courtesy of @morning star!)
Thanks to everyone that came this morning!
– Timber
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Westeros BB – 08/14/2023 – Core movements through the decades

15 PAX and 1 FNG enjoyed some grounding core work and weighted carries to celebrate 4 decades of YHC’s life.

AO: Westeros (Elmington Park, West Nashville)
CONDITIONS: dark and lovely
PAX (16): @Pep, @Pop-A-Lock, @CubCadet, @Mermaid (from Knoxville), @Sherlock, @Grape, @Natural Ice, @Vector, @Tim the Toolman, @DintyMoore, @Supernova, @Black Lung, @Salpal, @Red Skull
FNG (1): @Shepherd’s Pie
QIC: YHC

5:30 – YHC, drowsy from too little sleep welcomed the PAX and forgot the disclaimer.

PAX reminded YHC of disclaimer on the mosey. Thank you!

WOR:
Mosey to a spot on the field and
– plank + gratitude pop corn
– 10 mountain climbers
– 10 SSH
– 10 IW

Mosey to soccer goals for bear crawls and crab walks.

Mosey back to the top of the field and circle up around the coupons.

THE THANG:
Instruction: we’ll be in a circle doing core work. 1 movement and 1 exercise for each decade of my life. One PAX at a time from the circle will do a weighted carry to large tree across the field. We have a 15# kb, 30# kb and a ruck with 20# in it. YHC showed some variations on the weighted walk: walk with weights at sides, one up/one down, at chest.

Circled up and started:
Decade 1: baby crawl in a circle then plank and 10 up and downs in cadence
Decade 2: bear crawl in a circle then plank and 10 shoulder taps in cadence
Decade 3: crab walk in a circle then 10 Freddie Mercuries in cadence
Decade 4: lunges and then 10 Carolina dry docks

Repeated 4 times (2 clockwise, 2 counter clockwise)

Warm down: mosey to the tree and back, 2x. Some high knees and butt kickers along the way.

COT:
– count-o-roma, name-o-roma
– announcements
– praise/celebration, requests, updates from the PAX
– YHC invited men to take a knee and reflect on their coming week for 1 minute … what’s in front of you, how might you need support? what might your heart be longing for this week.
– YCH blessed the men, their hearts and their week

MOLESKIN:
As I enter my 5th decade I’m thankful for the 4 that have come before it. I’m realizing more and more that to live well in the now I need take excursions back into my past and recover lost treasure, heal old wounds, forgive, honor, grieve what was or what wasn’t, remember joy and celebrate.

In other words, to be the fully integrated, whole man I want to be I need to work to restore all parts of me, some of which have been lost in the wreckage of my life.

This am was a small homage to those excursions as we rotated through 4 rounds of ground movement + exercise. Each decade of my life has highs and lows. Each of those highs and lows of my personal story is grounded in a larger story.

I’m thankful for you men and the work of F3 and the part it’s played in my personal journey over the years.

Onward!
m* out