Backblasts

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Memory Game 2024

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, Papa Bear, Stubs, AAA, El Capitan, @TheJudge (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Low 40s & overcast

WARMUP:

– Pilates flow stretches
– Run to tree line & back (25%, 50%, 100%)

THE THANG:

18 pairs of cards, each with a workout written on them.

PAX will circle around cards & take turns drawing.

If the cards drawn don’t match, all PAX will perform both card’s exercises 5x

If cards do match, no exercise is performed & the drawer can draw again.

Repeat until all cards are matched

We ended with 4 minutes to spare so waved goodbye to 2024 with 24 pull-ups.

MOLESKINE:

As we begin the new year, who in your life could you reach out to that’s lonely or “broken”? The memory game caused me to remember those in my family that struggle with mental issues or are sick and spend a lot of time alone or only with a caregiver. If every person is an Image-bearer, then every person is worthy of respect & your compassion. Who can you spend more time with in the New Year that could use a friend?

ANNOUNCEMENTS:

LeanPax begins 01/01. Q schedule for the-knoll is open for January!

COT:

Countorama, Nameorama, and closed with a prayer of thanksgiving + supplication for the sick.

Thank you Half Lyfe for bringing the coffee!

Grateful for y’all.

:el-capitan:

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Christmas Light Alert

AO: westeros
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful

WARMUP: The usual warmups with a few extra stretches

THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.

ANNOUNCEMENTS: Lean Pax is almost here!

COT: Prayers for Courage in the New Year

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Soft Start New Year 2025 – Lovin’ The Loop

AO: detention
Q: Cowboy
PAX: Esposa, Deep State, Donkey Hammer, Accounts Receivable, Movin On Up, Pedialyte, Works for a Guy, Matador
FNGs: None
COUNT: 9
CONDITIONS: Balmy , Warm for a December Day

Disclaimer,
WARMUP: SSH, Baby Arm circles front and Back, Air Press, Squats, Good Mornings, WMH, Imperial Walkers, High Knees, Butt Kickers, Fire Hydrants, Baryshnikov Squats,
Capri Lap around the Loop
Some Parking Lot Work: Sprint 50%, Sprint 75%, Skip there a back, Bernie

THE THANG: Paired Up Dora
As a Pair do 100 Merkins, 200 Little Baby Crunches, 300 Air Press Squats. With Loop Lap at each Quarter of Each Round.
As a Pair do the exercise together and at quarter completion of that set run the Loop in opposite directions. (ie at 25, 50 75 of 100s; 50,100, etc of 200s)
5 Slap Merkins where you meet on the Loop. Return. Finish set.

Parking Lot Shuffle between Cars, 5 Burpees at the end.
Mary: 10 Fire Hydrants, 10 Donkey (Hammer) Kicks

MOLESKINE: This week feels like 2025 has already started. It is a soft start to the New Year.

ANNOUNCEMENTS: Lean Pax Starts 1/6, Convergence at Titan Wednesday am 6:00, JuiceDay (alternative to BrewsDay during leanPax) 1/7.

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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

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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:

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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

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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.