Backblasts

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Misjudged the distance

AO: toratoratora
Q: Chunks
PAX: 40 Minutes, Daylight, Black Angel, greyalbum, Ultratecht
FNGs: None
COUNT: 6
CONDITIONS: Warmer the expected

WARMUP: No warm up

THE THANG:

Mosey towards the bridge.
Stopped after half mile to do some merkins
Stopped after next half mile to do some more merkins
Took a wrong turn and had to turn around.
Made our way to the bridge
So grateful for this AO, as it’s where the first nashville AO I ever came too.
Moseyed back to startex
Planned to do merkins along the way there and back, but it was further than I remembered and were running out of time.
Made it back to Startex just in time.

MOLESKINE:

HIMs, thanks as always for the honor to lead. F3 is a gift that is free to give away. There are a bunch of sad clowns that need this. See y’all again soon.

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

Prayers for Black Angel safe travel home

Posted on

Track Intervals

AO: the-castle
Q: Chunks
PAX: hambone, Strutter, Splitter, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Warm for December

WARMUP: No warm up

THE THANG:

Mosey to High School Track

Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover

Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover

Mosey back to Startex

Finished with some stretching

MOLESKINE:

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

Posted on

Cutting Coupons

AO: cruelhall
Q: EZ-Go
PAX: Michael Freiburg, Donkey Hammer, EZ-Go, Works for a Guy, Esposa, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: 90% precipitation

WARMUP: Broga Flow

THE THANG:
Block work
50 – block squats
40 – block rows
30 – block merkins
20 – triple arm killers (tricep press, shoulder press, bicep curl)
10 – 8 count block bodybuilders
5 – alternating block merkins
5 sprints
Rinse and repeat

10 minute AMRAP
10 block squat cleans
10 block thrusters
10 burpees

Mary
2 minutes of WW1

MOLESKINE:
Great way to burn those Christmas calz. And welcome back Esposa, great to see those white knee socks gleaming in the moonlight again!

ANNOUNCEMENTS:
#leanpax starts Jan 6, be prepared…
New Years #convergence at the Parthenon

COT:
– Pedialyte sister had seizure on Christmas
– Esposa friend killed in Mexico
– Michael Freiburg prayers for traveling mercies

Grateful as always for serve.
:v: EZ

Posted on

Taking down the tree

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree
FNGs: None
COUNT: 1
CONDITIONS: Rainy and cold 🙁

WARMUP:
Mosey to picnic shelter
Squats
SSH
Imperial Walkers
WMH
LBAC
Down Dog/Cobra

THE THANG:

“Putting up the tree”
1 Burpee / 1 Decline Merkin / 1 Squat
2 Burpee / 2 Decline Merkin / 2 Squat
3 Burpee / 3 Decline Merkin / 3 Squat
…4,5,6,7,8,9
10 Burpee / 10 Decline Merkin / 10 Squat

“Taking down the tree”
9 Burpee / 9 dip / 9 step ups (2 is 1)
8 Burpee / 8 dip / 8 step ups
7 Burpee / 7 dip / 7 step ups
…6,5,4,3,2,1

TOTALS
100 Burpee
55 Decline Merkin
55 Squat
45 Dip
90 Step Up

Ab Meltdown:
50 LBC
50 Crunchy Frog
50 American Hammer

Mosey back to startex

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Adaptive TABATA

AO: bomber
Q: DintyMoore
PAX: Tim the Toolman, CubCadet, Papa Bear, Vector, Bottle Cap (F3 Cincinnati), Swivel Hips (new to Nashville)
FNGs: None
COUNT: 7
CONDITIONS: Rain

WARMUP: Mosey to clubhouse, SSHs, Toe Touches, Cherry Pickers, Inchworm Merkins

THE THANG:
TABATA – 45 work / 15 rest
45/15 @ 5 rounds
Reverse Burpees
Surfer Lunges
Kickstand Deads
Bear squat merkins
Burpees over Blocks

Mosey to Start X
3×10
Seated Jump Squats
Julgarian Split Squat Jumps
Single Leg Side Hops

MOLESKINE: Welcome 2025 – it’s time to start making some new connections and bringing them into F3.

ANNOUNCEMENTS:
Convergence NYD at #titan from tel:0600-0700

leanpax starts on 1/6

JuiceDay – 1/7

COT: keep an eye on slack for our fellow pax members Hedwig and Pop-A-Lock who will become new dads this week.

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…Held [indoors], rain or shine

AO: pain-train
Q: Siri
PAX: Pebbles, Stubs, Pitmaster, Cheeks, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:

Dark and damp. Perfect for coffeeteria.

WARMUP:

Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.

THE THANG:

Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.

Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards

Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like

Go until everyone has completed 3 rounds with the big coupon.

MOLESKINE:

Rain is not an excuse to miss the pain train.

ANNOUNCEMENTS:

– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…

COT:

Personal details shared, prayer lifted up, Go Team.

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Repetitive Back and Forth Movement Will Not Back the HIM’s Spirit

AO: greenmachine
Q: SalPal
PAX: DintyMoore, Cowboy, moneyshot, Michelin Man, Shania, Works for a Guy, Canned Heat, Grape
FNGs: None
COUNT: 9
CONDITIONS: Yes

WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.

THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.

MOLESKINE: no music, lots of panting.

ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.

COT: Choose joy, do hard things, be a gift to others.

Sally out.

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Christmas Eve

AO: middle-tooth
Q: DintyMoore
PAX: Oatmeal, DrRupp, Topanga
FNGs: None
COUNT: 4
CONDITIONS: balmy

WARMUP: SSHs, WMHs, LBACs

THE THANG:
Silent Night –
11 exercises, 11 reps, run a lap, delete an exercise
1. Squats
2. Iron Mikes
3. LBCs
4. Elbow to Knee
5. Narrow Merkins
6. Tricep Dips
7. Ninja Jumps
8. Incline Merkins
9. Glute Bridge Dollys
10. Hops – Single Leg
11. Two count mountain climbers

MOLESKINE: Presence is the greatest of presents for those in your life

ANNOUNCEMENTS: #leanpax coming on Jan 6, NYD convergence at #titan next Wednesday at 6am.

COT: Merry Christmas

Posted on

Lots of Bear Crawling

AO: the-knoll
Q: Pebbles
PAX: Dr. Stogie, morning stār, Stubs, Wolfpack, El Capitan, Malibu
FNGs: None
COUNT: 7
CONDITIONS: Cool Pleasant

WARMUP: Mosey to collect coupons
BACs
BBACs
Slow merkins
Slow squats

THE THANG:
4 stations
Pull ups
Squats
WWIIs
Kettle bell swings

2:30 of work, 30 sec rest, move to next station
PAX operated in pairs. One bear crawled around playground while other worked.

10 stations completed, 30 min of hard work.

MOLESKINE:
It was awesome to watch everyone push themselves to their own ability. Bear crawls are tough. There was very little rest between sets.
Tclaps to Malibu for starting with a weighted vest
Welcome back Kotter to Dr. Stogie 🔥

ANNOUNCEMENTS:
Leanpax starts in 2 weeks. Check any channel on slack.

Bring a gift on Thursday for a fun swap.

COT: Prayers for charity/peace with family and for loved ones nearing the end of this life.