Backblasts

Posted on

SKA is not only a musical genre…. it’s a lifestyle

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Salami, Blueliner, Cuban Missile, Strutter, BCG (F3 Harrisburg PA), Detective Pikachu, Red Skull, Spinal Tap, Old Maid, Natural Ice
FNGs: None
COUNT: 11
The majority of my musical teenage taste was focused on Rock and pretentiously seeking out Indie music. However my punk rock friends and Tony Hawk’s Pro Skater 2 added a little SKA flavor to my Youth. After seeing this https://www.youtube.com/watch?v=A4nKY1QfWvg about Bart SKA-mpson, I felt inspired to dig into the genre and torture the PAX with my findings.

CONDITIONS: Amazing Sunrise

WARMUP:
Mosey to the Stairs. PAX was informed that is the SKA man started yelling “Get it Up Get it Up Get it Up” we would have to stop what we are doing and run up the stairs…… spoiler alert that happened a few times.

SSH, LBAC, Seal Claps, Moroccan Night Clubs, OHP, Merkins
SKANKING – SKA version of an imperial walker – arms are more loose and your kind of hoping. Its a SKA thing…

THE THANG:
Stair Run Race in pairs
Crossed soccer field with 2 lunges and a burpee broad jump, returned by SKANKing
Stair Run
Short 1 minute tabata – Reverse Lunges, Merkins
Stair Run
Bear Crawl down the soccer Field
Stair Run
Slow Alabama Prom Dates, Freddy Merks and Supermans
Stair Run, and second stair run to get the speaker 🙂

MOLESKINE: Its ok to like Bad Music, Dont Yuk the Their Yum

ANNOUNCEMENTS:
www.nashvillesc.com/geodispark/events/5k July 8th at 7pm here at the Handsomizer location

Hunger Games Round 3 – BBQ and Board Games July 12 at 7pm at the Ice Haus

August 2nd Detective Pikachu is moving and needs your help. Beer and Pizza to be provided

COT: Praise for Detective Pikachu M getting a job at higher than asking salary

Cafe Prius

https://open.spotify.com/playlist/2BYtmdfD9l4S6WYDKkr8BW?si=2181b3ddf9834a07

Posted on

Gauntlet

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Sandlapper (David Suggs), @baconator, @duplex, @sweetnlow
FNGs: None
COUNT: 5
Warmup:

Mosey
SSH
Seal Claps
Overhead press
LBAC
Runner’s Stretch
WMH

The Thang:

11’s on Long Ave Hill
Merkins/Squats

Ab Work
LBC
Crunchy Frogs
American Hammers
Flutter Kicks
Plank
Side Planks

Coupon Work on Bball court
Overhead Press Waterfall 10-1
AMRAP Rows, Curls, Chest Press

MARY

TAPS:
Sobriety, Adoption, Birthday

Posted on

Class Trivia

AO: thestronghold
Q: Chunks
PAX: Red Skull, Decaf, Skeet, Telecaster
FNGs: None
COUNT: 5
CONDITIONS: Hot and Humid

WARMUP: Announced to the group at 5:26, to stretch and warm up OYO, because we will be right to it

THE THANG:
Divided the PAX into Concrete and Steel teams

Round 1 – Must do a burpee and touch my hand to answer the question.
Mission of F3?
4:13 Core Values?

Mosey with each team doing an Indian Run while I set the pace. Pass me and that’s 5 Burpees for the group.

Round 2 – Bible
How long were the Israelites slaves in Egypt?
Name Noah’s 3 sons?
Round of BOMBS – Starting with 10 Burpees and adding 5 reps to each exercise

Mosey with each team doing an Indian Run while I set the pace. Pass me and 5 Burpees for the group

Had to modify the original plan because of the train. Only way home was the long way around.

Round 3 – Financial Literacy
4 Walls (Expenses to be covered first)?
When is the best time to start saving?

Mosey! – Indian Run fell a part because of the amount of running. Stopped half way to pickup the six.

Round 4 – Construction Skills
What does OSHA stand for?
What are 2 free things to take to your job?

Mosey back to start Ex – Some on passed me so we had to do 5 burpees.

Stopped at the stop sign before getting back to the Startex.

I gave Red Skull a 10 sec head start and anyone who didn’t pass him owed me 5 Burpees.

Round 4 – Graduation
What are the requirements to graduate 4:13 Strong?

Had some healthy debate about who got the last question right, but in the end everyone won.

4:13 has become a core part of my life. I’m so glad I showed up to my first run and workout almost 2 years ago. These men have been such an encouragement to me. I just hope I’ve been able to give them half of what they have given me.

Signing day is 6/28, this friday. Block your calendar and be there at 11:30 to encourage these men as the begin the next and most difficult phase.

As always an honor to lead.

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

War!

AO: the-knoll
Q: Sooie
PAX: AAA, Ex-Pat, FLO, morning stār, Pebbles, Sooie, Sparrow, Bumblebee (2.0), Barfly, WordPress
FNGs: 2 Barfly, WordPress
COUNT: 10
CONDITIONS: Cool, Humid, mist on the knoll. Perfect way to kick off the longest day of the year!

WARMUP:
top to bottom
Yes/No/Maybe’s in cadence
BAC
BBAC
Overhead claps
Don Quixote’s
Low slow squats
Slow merkins
Scorpion stretches

20 yard sprints between cones at 20%, 40%, 60%, 80%, 100% speed.
Team competition to pick up the most cones on the 120 yard sprint back.

THE THANG:
War! Broke out the ol’ Deck O’ Cards, maintained the 2 teams from the cone competition. Proceeded to play war. Winning team did 1 of 3 exercises based on the color of the face up suits. Losing team did combination of exercises based on the suit.
J = 11
Q = 12
K = 13
A = 14
Winning team exercises:
:large_red_square: = air presses x total
:black_large_square: = Spicolli’s (calf raises) x total
:large_red_square: :black_square: = Imperial walkers x total
Losing team exercises:
:heart: = burpees
:diamonds:= WW2’s
:clubs: = dips
:spades: = squats

MOLESKINE: Had fun playing the game yet it reminded us of tensions, struggle, uncertainty, and injustice around the world. Shared Psalm 46 as a reminder of something more secure and more foundational than what we can see in the world around us.

ANNOUNCEMENTS:
:alert: VQ’s Next Week! :alert:
Sparrow Tuesday 6/25
FLO Thursday 6/27
Come out and show support!
Convergence at greenmachine 7/4

COT:
Prayers offered and lifted.

Posted on

A morning with sooner

AO: middle-tooth
Q: sooner
PAX: Triple Pane, Betty Ford, Cowboy, Toothless, Pole Dancer, Rocket Mortgage, Oatmeal, starlord hook
FNGs: 1 starlord hook
COUNT: 9
CONDITIONS: smokin

WARMUP: we did some active stretching and opened up cowboys hips

THE THANG:

First… Ab City
– 50 LBCs plus 25 leg lifts
– 50 LBCs plus 25 alternating leg lifts
– 50 LBCs plus 25 WW1

Second… Choose your own adventure
-pardner up
– player 1 runs the long way round to meet player 2 to finish exercises
– Player 2 run short leg to do exercise
– Alternate players
– Exercises were merkins, dips, iron mikes and jump squats

Third… Goaltimate
– Basically make it take it ultimate

MOLESKINE:
I took too long in cot

ANNOUNCEMENTS: lots, we have a great nantan… Read his posts

COT: family, travel, praise for healing

Posted on

OTB in NC

AO: offthebooks
Q: Wolfpack
PAX: Wolfpack, Roboman, E-Z Go
FNGs: 1 E-Z Go
COUNT: 3
CONDITIONS: Perfection

WARMUP: SSH, BAC, BACBACS, WMH

THE THANG:

Thang 1
11’s with 30 yard Coupon carries
– Goblet squat
– Iron Mike

Thang 2
AMRAP 4 rounds (30on 15off)
– Jump squat
– Mountain climbers
– Wall sits
– Lt. Dans

MOLESKINE:
Visiting family in NC and got to run my uncle (Roboman) and a FNG through a F3 bootcamp. Decades ago I used to meet my uncle for weight training early in the morning. Awesome to still get at it with him all these years later.

ANNOUNCEMENTS:
Pizza and pool party tomorrow at Robomans.

COT: Fitness. Fellowship. Faith. It’s hard to go at these alone. Reminder to seek help where needed and lean on others for guidance.

Posted on

90s Summertime

AO: the-knoll
Q: El Capitan
PAX: morning stār, Pebbles, Sooie, The Banker, AAA, El Capitan, Ex-Pat, FLO, Sparrow, Timber, Malibu, @fishbiscuit (2.0), @tonks (2.0), @bumblebee (2.0), @icebox (2.0), @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
FNGs: 4 @nitro (2.0), @cookie (2.0), @spike (2.0), @fern (2.0)
COUNT: 19
CONDITIONS: Humid, upper 70s

TUNES: 90s jamzz

WARMUP:

My Climb Warm-up Routine
– downward dog / cobra
– power merkins (3x per side)
– deep calf stretch
– PE back stretch
– lower back stretches

– Mosey around back stop to center of field

THE THANG:

Part 1: Duck, Duck, Goose on the Plank!

– Duck PAX are all planking in a circle. Tagger chooses a “goose!” who will sprint around the circle to return to their spot. Instead of chasing, tagger does 10x Side Straddle Hops. Whoever is last to plank is “it”. (We had several close races!)

Part 2: Water Balloon Challenge

– 16x reusable water balloons contain laminated slips of paper with various workouts & are hidden around the playground.

– All PAX will hold a squat while one looks for a water balloon. He or she may pelt the PAX with the water balloon upon returning. All PAX will perform the exercise written within. Wash, rinse, repeat.

Cool down: Mosey’d a caboose-is-loose around the-knoll, then convened at playground for three minutes of Freddy Mercuries.

MOLESKINE:

– Count Off
– Name-O-Rama
– Welcomed aboard 4 FNG’s visiting Uncle Sooie’s family from Central Florida. All had excellent F3 name choices.

ANNOUNCEMENTS:

Black Lung & Hair Band to Co-Q a 4th of July convergence beatdown at greenmachine :flag:

COT:

“You are as important as you make another person feel.”
-Rabbi Lord Jonathan Sacks

I am so grateful for the men who make the-knoll such a positive, encouraging place to get stronger. I encourage y’all to be aware of the “least of these”, to see each person as a unique individual made in God’s image who is worthy of respect. Rather than seek glory for ourselves, seek the good of others in quiet service, empathy, and kindness.

Closed in prayer.

It was an honor to lead y’all this morning! :el-capitan:

Posted on

Tortoise & Hare v5

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Judy, baggervance, SalPal, Chunks, Right Said, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Practice?, Night Light, Chef Boyardee, Cruise Line LifeSaver, Dr. Seuss, Skechers, Double Flush, Pick Me!
FNGs: None
COUNT: 20
CONDITIONS: The summer humidity finally found The Stronghold. It was a sticky 77 degrees at 0530.

WARMUP: Circle Up for the standard pre-run warm-up: SSH, IW, Squats, Stretches, WMHs.

THE THANG: Partner Up, Set a Goal, RUN!! Today we saw 5 new PRs! The runners were “All In” by 40:17. Our Rucker was in by 50:00.

MOLESKINE: It is easier to do hard things when you have a partner to encourage you.

ANNOUNCEMENTS: Signing Day for this class is next Friday, 6/28 at 11:30. Come join us, celebrate the accomplishments of this class and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for clear minds, strong hearts, wisdom and courage.

Posted on

U.S. Open

AO: detention
Q: Grape
PAX: Accounts Receivable, Deep State, Donkey Hammer, Esposa, Mistah Mistah, Movin On Up, Winona, Works for a Guy, Pound Puppy, Lockjaw
FNGs: 1 Lockjaw
COUNT: 11
CONDITIONS: a little warm for sleeves

WARMUP: normal shoulder burner:

20 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R

THE THANG: Mosey to the hill and fake like we’re going to climb the hill all morning, then mosey to the shed to get some coupons

Practice hitting BOMBS
Blockees- 25
OH Press- 50
Merkins- 75
BBSU’s- 100
Squats- 125

Mosey

Work on throwing DARTS
Dirkins- 25
APD’s- 50
Regular squats- 75
Thrusters- 100
SSH- 125

Mosey

Just enough time for a short PUTT
Pulls- 5
Unders- 5
Thrusters- 5
T-Ups- 5

ANNOUNCEMENTS: hunger games coming up

COT: prayers for the PAX

Posted on

#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.