Backblasts

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Dore-a

AO: westeros
Q: DintyMoore
PAX: caprate, CubCadet, Grape, Hedwig, Pep, Salami, Siri, Spinal Tap, Tim the Toolman, Vector, Young and Restless, FinePrint
FNGs: None
COUNT: 13
CONDITIONS: Smelled like victory

WARMUP:
25 SSHs
5 Five-count deep lunge
5 Five-count Willy Mays
25 SSHs

THE THANG:
Mosey to bridge
Dora – part 1
100 merkins – partner 1 runs across bridge then starts merkins, partner 2 does pushups then runs when he reaches other side, confirm total count then run back across bridge while partner 2 continues merkins, repeat until you reach 100. 4-6 total

Mosey from 100 to base of love circle and plank for 6

Dora – part 2
200 lunges – each leg
Partner 1 lunges while partner 2 runs the circle

Plank for 6 when done

Dora – part 3
Top of Love Circle
300 Alabama Prom Dates
150 each partner

Mosey back to Shovel Fla -er, I mean Start X w/ stops along the way to wait for the six.

MOLESKINE:
Congrats to Vanderbilt on the biggest upset and their programs history. It was nice to see First Bank without one of their goal posts. We also were able to rile up the neighborhood a little bit with our Vanderbilt centric playlist.

ANNOUNCEMENTS:
Chili Cook Off coming at you. 2.0 and M friendly at Shelby Park.

Pain Lab :petri_dish: :test_tube: :lab_coat: making some noise on Saturdays at Northwest Nashville YMCA.

COT:
Prayers for Western NC flood relief/recovery. Prayers for Middle East tensions and intentions.
Prayers for Young and Restless celebrating 18 years of marriage and hopes for a family.

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CruelHall gets Handsome!

AO: cruelhall
Q: Freakonomics
PAX: Donkey Hammer, EZ-Go, Pedialyte, Matador, Mistah Mistah, Works for a Guy, Old Maid, Natural Ice, Spinal Tap, Cuban Missile, Freakonomics, Fortran
FNGs: None
COUNT: 12
CONDITIONS: dark and cool

WARMUP: SSH, Low and Slow Squats and Merkins, Little Baby Arm Circles, Willie Mays Hays and Good Mornings

THE THANG:
Handsomizer men on one line, CruelHall men on the other. Run to the center, 10 reps 2-man clap pushups. lunge back. Repeat 5 times for 50 push up reps total.

Start with 12 reps each of five exercises. Bicep curl (coupon), overhead press (coupon), overhead tricep extension (coupon), rows or pull-ups, squats (2 count). Run around the covered area, repeat with 11 reps. Run, repeat with 10, etc. Your Q got down to 7 reps.

Six minutes of Mary – somehow the most low-ab exercises I’ve ever done.

ANNOUNCEMENTS:
Nashville Chili Cookoff is coming up. Check 2ndf and with Natural Ice for details.
COT:
Old Maid family sickness and stress for mrs.
Pedialyte’s sister is expecting her second child at any moment!

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Move Fast and Break Things

AO: offthebooks
Q: SalPal
PAX: SalPal, Salami, Pep
FNGs: None
COUNT: 3
CONDITIONS: Little regard for F3 conventions.

WARMUP: Largely optional

THE THANG: interval pull ups, Merkins, burpees and squats. Mosey in between sets. Then ninja course time trials. Mild injury sustained.

MOLESKINE: Great chance to break the F3 mold. We will get coffee out there next week.

ANNOUNCEMENTS: see slack

COT: prayers of gratitude that Pep passed his test. For those suffering from Helene.

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Squat Pyramids

AO: mistymountain
Q: McAfee
PAX: Sanders, Transporter, Flash, Mt Man Brandon, Craig, Randall
FNGs: None
COUNT: 7
CONDITIONS: easy breezy

WARMUP: OYO stretching

THE THANG: Squat Pyramids from DD x2
Offset Merkins for the last 3 minutes had us all toasted

MOLESKINE:

ANNOUNCEMENTS:

COT: praying for safe fall break travels, healing for the sick/injured, and comfort for those in distress.

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No Pushing, No Shoving

AO: bomber
Q: Firefox
PAX: Black Lung, Vector, Cream Cheese, Pep, Crawlspace, DintyMoore, Pop-A-Lock, Chunks
FNGs: None
COUNT: 9
CONDITIONS: Pleasantly cool and clear

WARMUP:
– 20x SSH
– 20x Imperial Walkers
– 20x Hillbillies
– OYO Good Mornings and WMH

THE THANG:
Thang 1: Mosey to upper parking lot and partner up. 1 PAX holds a Hollow Body Hold, the other runs a suicide (do we have an alternate name for this?), and swap. 3 rounds total.

Thang 2: Staying in pairs, 1 PAX holds a static hold position while the other does an exercise, then swap. 3 rounds total per exercise.
– Table Top (bridge) and 10x/side alternating toe touches
– High Plank and 10x/side knee tuck donkey kicks
– Hollow Body Hold and 15x WW1s
– Reverse Plank and 15x/side reverse plank leg raises

Thang 3: Mosey down to the (well lit) playground. Staying in pairs, 1 PAX does 10x hanging leg raises while the other does Plank Jacks. 3 rounds total.

Thang 4: Mosey back to Startex. 1 PAX does box jumps on the wall while the other runs a Bernie up the drive to the stop sign and back. 2 rounds total.

Thang 5: A nice relaxing, meditative Hollow Body Hold for the final 2.5 minutes.

MOLESKINE: The goal was lots of core/full body engagement. There was no theme except for the absence of merkins and burpees and other exercises that aggravate my elbow… or was there? Perhaps there was a story told in the playlist that was almost completely divorced thematically from the actual workout?

ANNOUNCEMENTS: All the things. Check the calendar. There’s chili on there somewhere.

COT:
– Pop-A-Lock’s father
– DintyMoore’s M’s family visit
– Vector’s son and M travels
– Those suffering from Hurricane Helene (Look into NC/FL Disaster Relief Funds, American Red Cross, or any other forms of support that you’re able!)
– Those suffering from ongoing and escalating conflicts overseas

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The Head and the Heart

AO: thebuffalo
Q: 40 Minutes
PAX: The Bobs, Ultratecht, Daylight, Goose, Black Box
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Mosey

THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)

ANNOUNCEMENTS:
– Fridays by the river

COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane

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I’m Not a Professional

AO: pain-train
Q: Sooie
PAX: Stubs, Sparrow, Sooie, Wolfpack
FNGs: None
COUNT: 4
CONDITIONS:
Temperature: :pinched_fingers:
Light: :palm_down_hand: :palm_up_hand: :palm_down_hand:
Wetness: :-1:

WARMUP:
OYO stretches head to toe while reviewing Mission/Core Principles/ Credo
SSH

THE THANG:
Partner up for Dora with obstacle course. Each team to complete:
200 merkins
400 sit-ups
600 squats
Hero style finish
Partner A began work on the 200/400/600 while Partner B ran the obstacle course. PAX switched after Partner B completed the course.

The obstacle course was 4 cones, each spaced 15 yards apart. Cinder blocks at cones 2 and 3.
– Zombie crawl from cone 1 to cone 2
– Murder Bunny from cone 2 to cone 3
– The floor is lava (must remain on a cinder block at all times) from cone 3 to cone 4
– Lift Cindies onto table at cone 4
– Farmer carry from cone 4 to 3 (drop one cindie)
– single carry from cone 3 to 2 (drop cindie)
– Sprint/mosey/crawl from cone 2 to 1
– Switch with partner

Alas time proved to be our great adversary and lo, despite valiant efforts to complete the 200/400/600, the final tally was closer akin to 120/240/360. The floor is lava took longer than anticipated due to me not being a professional.

MOLESKINE:
Isaiah 40:31
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

This verse has been on my mind lately and I’ve been thinking about the progression in the latter half of the verse: soar :arrow_right: run :arrow_right: walk. Sometimes we have the strength to soar through the situations life throws at us. Other times we can run. Sometimes all we can do is walk. The LORD supplies the strength we need where we are at.

ANNOUNCEMENTS:
10/20 Chili cookoff at Shelby Park. M’s and 2.0’s welcome. More deets coming to a channel near you.

COT:
Offered prayers for East Tennessee/North Carolina and all who are traveling over fall break.

Enjoyed :boar: :coffee: :tm: and launched a new AI/hardware tech company.

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Street soccer rnd 2

AO: atlantis
Q: Subway
PAX: Oatmeal, Pole Dancer, SalPal, Schnauzer, Young Pawn, Toothless, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: 57 – foggy and fun

WARMUP: Mosey with equipment to lower parking lot. Stretches and pot shots on goal with penalties for misses

THE THANG: 4v4 soccer – very bouncy ball

MOLESKINE: music.apple.com/us/playlist/ea-sports-fc-24-soundtrack/pl.d698e9b318a94aebad31b5d9913a3891

ANNOUNCEMENTS: too many to remember- check channels

COT: Rosh Hashana- happy new year – reflection on goals for next year!

SYITG
Subway

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Wolverine

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Ponzi, Ripcord, toga, bigbang, Grape, Patty, Right Said, Ginger, Crocket, C Sharp, Catfish, Zorro, Snapper, Old MacDonald, Pearl, Humble Boxer, Filet O’Fish, Dreamcast, Big Country, Vera Wang, Slab, Ten Pack, Speedway
FNGs: None
COUNT: 27
First. We didn’t finish the workout and that drives me crazy. I’ll take that as poor leadership there are a few things I should have adjusted BUT I’ve done this workout solo and even Q’d it a few times (starting at 200 reps) so I know it can fit in. I don’t like not finishing things, personal pet-peeve of mine :sweat_smile:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the designated spot and do 3 burpees. After the 3 burpees, run back and continue with exercise.

175 curls
150 big boi situps
125 Overhead Press
100 Kettlebell Swings
75 Merkins
50 We’re not worthy’s
25 Blockees

The 200 rep set would have been Bonnie Blairs but I knew that was not going to happen and I’ve been doing Squatober so my legs barely work anyhow and decided to cut it :joy: