Backblasts

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Purple Cow 2020-11-16

PAX: Toga, Not a Sport, Penny Loafers, Nurse.Ratched, Wedding Singer, Hugs not Drugs, Venus, Boone’s Farm

QIC: Boone’s Farm

WOR:

  • SSH x20
  • BAC x10 F/R
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to GWP path stopping periodically along the way for:

  • Burpees x10
  • Iron Mikes x20
  • American Hammers x30
  • Mosey
  • Pull-ups x10
  • Merkins x20
  • LBC x30
  • Mosey
  • Squat Jumps x10
  • Mountain Climbers x20
  • Flutters x30 IC
  • Mosey
  • RnR x3

 

All in, finished with indigenous peoples run back to parking lot. Prayers for Wedding Singers uncle with COVID in hospital, Nurse.Ratchet, co-worker Dad with mass behind eye, traveling safety and difficult family conversations over thanksgiving, particularly this year.

Great work by all to get the week started right.

Always an honor,

BF

Posted on

17 November 2020

17 November 2020
Temp: 42
Gloom Factor: Avg.

PAX: Foxtrot, Rug Dr, Dupree, Too Tall, PSL, Floppy Disk, Pedialyte, Blue Mule, Black Lung, Bagger Vance
QIC: BV

Disclaimer given at 0529
Big Blocks dispersed. PAX mosey top loop of SirE carrying blocks in varying positions … farmer carry, chest, overhead, etc back to StartEx for

WOR:
Plank Jax x 13 IC
IW X 13 IC
HB X 13 IC

THANG:
Cruise down to playground w Big Blocks and pick your spot for the following

3,6,9,12,15,18

EVO I
Thrusters
Burpees over Blocks
Pull Ups

Back to StartEx

EVO II
Merkins / Atomic Shoulder Taps (18)
Single Leg DL / Bent Over Row (15,18)
WWII

Mary:

Flutter Kix x 72 IC (F3 Sir E PSA for 6’)
High Plank 30”
AL PD x 20 IC
Low Plank
Ola Dolly x 20 IC
High Plank R/L arm up

TIME

NMM: General consensus was the workout was exceedingly adequate. Some MC about the initial Jazzercise feel to the tunes. FD is a big Toadies fan, who knew?
Not a lot of MC during today’s work. Always a good sign of some strenuous efforts.

BH: Lifting up Ludwig and the Sinclair family. Praying also for Metro school parents and children. Hoping a vaccine comes soon.

Launching Thursday am workout this Thursday at the Caldwell / Lealand intersection. Will start at 0530. Come see what that AO has to offer.

YHC,
🎒🐜

 

Posted on

11 Nov 2020

Veteran’s Day Q

Temp: 60s
Gloom Factor: High

PAX: Nurse Rached, Not a Sport, Hugs not Drugs, Penny Loafers, Boone’s Farm, Red Skull, Tampa Libra, Black Widow, Wedding Singer, Ponzi, Yumbrella, Venus, Scout (F3 ATL), Bagger Vance

QIC: BV

0530 – Disclaimer

Mosey short loop back to turnaround

WOR :
SSH X 11
IW x 11
HB x 11
BAC F X 11
BAC R X 11

Split into 4s : Army, Navy, Air Force, Marines
(This proved relatively pointless)

21,18,15,12,9,6,3
Squats
Burpees

21 at Turnaround
Crawl bear ~50M
18 at Light pole
Bear crawl ~50M back
15 at Turnaround
Cover and move (bear crawl and broad(?) jump)
12 at Light pole
Cover and move
9 at Turnaround
Karaoke / High Knees
6 at Light Pole
Karaoke / High Knees
3 at Turnaround

Just enough time to head over to outdoor playground apparatus for

11s
Pull Ups
Merkins

Mary:
High Plank and hear the quick story of U.S. Marine Corps Corporal Larry D. Harris

Flutter Kix x 21 IC
AST X 21 IC
Heel Raise x 60”

Time

NMM:
Well done today y’all. Great way to honor our Veterans. T claps to Umbrella for letting YHC jack his Q and for the coffee after. Ripped a pretty cool idea from Noodler last week, in COT, each PAX lifted up their own prayer and YHC closed out. A long version of the dial and hang up prayer chain from back in the day. Nice to have a Willy Loman in from F3 ATL. We lift up his son at The Naval Academy.

BH:
⁃ Prayers up for Ludwig and family.
⁃ F3 Oprah er book club happening at Panera on Friday. 0600. Hit up 🌂 or 🕷for deets.
⁃ Run group Fridays also, hit up Not A Sport for deets.

YHC,
🎒🐜

Posted on

Bomber 11-6-2020: 3 is the Magic Number

A shy over 3 years ago, I finally succumbed to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom.  Flash forward to 2020, and the positive impact of F3 on my life has been huge.  Thus, this morning, I wanted to celebrate all things 3.

PAX:  Black Lung, CB, Cowbell, Crablegs, Crawlspace, Cub Cadet, Dewey, Dfrost, F3G, Hambone, High Flyer, Hi-Viz, Michelin Man, Organ Donor (FNG), Porcelain, Ranger Rick (FNG), Right Said, Spinal Tap, Vector (QIC),

Conditions:   Cool, mid-40s

Playlist:  What better way to celebrate 3 years than with a playlist featuring the biggest trios from pop music history?

Stayin’ Alive – Bee Gees
Synchronicity II – The Police
Take on Me – a-ha
Basket Case – Green Day
Land of Confusion – Genesis
Tom Sawyer – Rush
In Bloom – Nirvana
Sabotage – Beastie Boys
Uprising – Muse
Walk this Way – Run-DMC (feat. Aerosmith)

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  

Round 1:   Divide into groups of 3.  Triple DORA – 300 reps of the following exercises with 1 person lapping the Rec Center, 2 others do the exercise:
Squats, then merkins, then WWIs

Round 2:  Mosey to hill — 3 runs of 3 person hill sprints

Round 3: Triple D-I-Ds (or I-D-Ds — oops) – 30 reps each of irkins, dips, and derkins

Mary:  30 reps of Flutter Kicks, American/Russian/Drago Twists, Freddy Mercury, Alabama Prom Dates, and more.

COT:

  • Welcome FNGs Organ Donor and Ranger Rick!
  • Prayers for Crablegs 2.0 who may need neurosurgery down the road
  • 4:13 fundraiser Nov 16th(?) – hit up Hambone for details
  • And sincere thanks to the HIM and F3.  Weeks like this one and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

Posted on

Racetrack 11/4/20

PAX: Umbrella, Faulkner, Penny Loafers, Wedding Singer, Olan Mills, Nurse.Rachet, Toga, Blackwidow

QIC: Boone’s Farm

Disclaimer and mosey to the park for:

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10

Thang:

Mosey to pull-up bars

  • Pull-ups x10
  • lap around racetrack
  • RnR for 3 total rounds

Mosey to stairs at far end of racetrack for 7’s with Burpees at bottom, run up stairs,

  • Burpees x6, run up stairs, APD x1, run back down
  • repeat burpees x5, APD x2, etc finish at top

Mosey to parking deck for DORA, partner 1 does exercise while partner 2 backpedals up ramp (it is a great day to honor politicians), runs straightaway then back down, flapjack

  • Merkins x100
  • Squats x200
  • LBC x300

Mosey back to start.  Finish with 30 4-count flutters IC

Announcements: Book study Celebration of Discipline 11/13/20 at Panera. See slack posting for details. Prayers for Nurse.Rachet’s co-worker Clayton’s dad with mass behind eye. Prayers for our country that leaders would rise up.

Our hope is not in princes but the One who is truly unshakable regardless of circumstance.

Always an honor to lead.

Boone’s

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What is Love? – Titan 11.4.20

11/4/20

5 PAX crawled out of the fartsack to post. A sunny 41 degrees.

PAX:

Blue Mule

F3G

D Frost

Rug Doctor

YHC

 

Warm up:

Mosey around Centennial Park

LBAC

rLBAC

Jump squat/air press combo

WMH

Good Mornings

 

Thang: (Playlist: Night at the Roxbury Soundtrack)

DORA

100 Merkins

200 LBCs

300 Squats

 

Mary:

Rapid fire dealer’s choice

 

-YHC

Posted on

Lindsay and TRX Meet the Cow

Lucky number seven posted for some fun in the gloom.  Here’s how it went down:

PAX: Wedding Singer, Umbrella, Toga (QIC), Offshore, Penny Loafers, Nurse Ratched, Olan Mills

Gloom Factor: Seventy and sunny, per usual

Quick disclaimer then mosey to GWP for warmarama then execute the following:

  • Lindsay reps with Muscle Ups and LBCs between the baseball fields (Note: Lindsay = reps totaling 40, start with 30/10, 25/15, 20/20, 15/25, 10/30)
  • Sevens with pull-ups and swing rollouts (think ab roller but with swings)
  • Lindsay with dips and knee ups on the swings
  • Lindsay with curls and WWII

Indigenous People’s run back to the flag.

COT with YHC taking us out.

Announcements:

  • Friday happy hr ruck
  • New book study started last week (see 3rd F) and it’s not to late to join

Stay Classy,

Toga

Posted on

Bomber – 10.16.20 – “We Did Dora and We Did the DIDs”

14 of F3 Nashville’s finest PAX paid an early morning visit to Bomber and arrived ready to engage in a beatdown which was delivered with gusto by YHC.

PAX: CB, Cowbell, Crablegs, Crawlspace, Dfrost, Drago, Hi-Viz, Michelin Man, Natural Ice, Paddywax (FNG), Red Skull, Right Said, T-Cell
QIC: Cunning Linguist

Gloom Factor: Medium rare.

INTRO:
At 0529, YHC did that One Minute Warning thing.

DISCLAIMER:
This occurred without a hitch at 0530.

Then, YHC led the PAX on a mosey in the direction of the greenway (which is the exact opposite direction of where most Qs start us off in, for those who are visualizing this in their heads), and after approximately a one minute mosey, we stopped off onto the grass for the Warm-O-Rama.

WOR:
15 x SSH
12 x LBAC
12 x rLBAC
15 x Seal Claps
12 x WMH
15 x SnL Squats

Next, YHC led the PAX on a much longer mosey along the greenway and toward the church on 51st and Wyoming, where we finally stopped at a gazebo area for the Thang.

THANG:
Dora,1,2,3
100 x Merkins
200 x LBCs
300 x Squats

Partner up and Partner 1 does the exercise, Partner 2 does a run to the stop sign at 51st and Wyoming.
Lather, rinse, repeat until all PAX are done.

Kudos to Michelin Man for jumping in and contributing to YHC’s group totals due to finishing up early. That Michelin Man, he’s a solid dude. Meanwhile, I am about as solid as Jell-O.

Anywho…

F3 Nashville’s finest PAX completed Dora in (dare I say) record time, and  seeing as how the men were craving even more from their workout, YHC led the PAX down Wyoming and then a sharp right onto 48th delivered us to the side entrance to Bomber and near the shovelflag/STARTEX.

At this point, YHC called out 2 rounds of DIDs.

DIDs
15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Of note: While his caused a few groans of displeasure in the moment, it was well worth the effort based on the text and Slack messages I have received since this morning.

At this point, we had approximately 6 minutes left for Mary.

MARY:
20 x Flutter Kicks
12 x Hello Dolly
15 x LBCs
15 x Alabama Prom Dates
10 x Boxcutters
1 Minute High Plank — side note, if you wear the new F3 Nashville shirt and flip around after a few minutes of Mary, you will see the new logo imprinted in your own sweat on the concrete. Who says we can’t all be artists?!?!
15 x Freddie Mercury
10 x Reverse Boxcutters

End Workout at 0615.

MOLESKINE:
Always an honor to lead the fine men of F3 Nashville. I cannot overemphasize the appreciation I have for you allowing me to lead, and I welcome any and all feedback on how to improve my Q skills.

Matthew 6:5-13 was the prayer that YHC closed us out with. For me, it’s worth revisiting on daily basis.

BULLHORN:
-Life is extremely tough for just about everyone right now — let’s all make a concerted effort to re-connect with those who we have not heard from in a while. Even a text message can make a huge difference these days!
-Let’s all extend a welcome the newest member of F3 Nashville, Paddywax! Great work today, sir!
-To those interested in learning more about brewskis, BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Bareback on Slack for the deets.


This is your Cunning Linguist, signing off!

C.L.

Posted on

16 October 2020

12s

Temp: High 40s
Gloom Factor: High

PAX: Big Stick, Foxtrot, PSL, D’Mish, Dilly 2x, Topanga, Pedialyte, Bueller, Whopper, Faulkner, Dine n Dash

QIC: Bagger Vance

0529:55 Disclaimer Executed

Mosey the top loop

WOR:
SSH
IW
BAC (F/R)

Count off in 4s and Grab a ‘Pon, head to the playground. As life would have it, we had a perfect 12 for the 12s Workout.

6 Rounds x 3 Movements x 12 Reps w lap in between.

RnR if you finish R6

R1 – Merkins, Squats, Lunges
Lap
R2 – Pull Ups, Pistol Squats, Coupon Swings
Lap
R3 – Knees to Elbows, Turkish Get Up, Reverse Burpees
Lap
R4 – Rows, Thrusters, Single Leg Deadlift
Lap
R5 – AST, Single Arm Push Press, Step Ups
Lap
R6 – Reverse Lunge Curls, Burpee Broad Jump, Skull Crushers

RnR as time permits

Mary –
High Plank 1’
Flutter Kix x 20 IC
Low Plank 1’
Flutter Kix x 15 IC
GMA x 6 IC

TIME

NMM: General consensus this was the workout of the year at CH. Also, need to clean up the ‘Pons, Foxtrot’s hands got dirty. Dilly2X played D1 ball and can do a legit Pistol Squat. The #4s not only were the fastest but had the best form overall.

BH: Prayers for parenting skillz

YHC,
🎒🐜

Posted on

Titan – 10.14.20 – “The TITANium Dozen”

12 highly-motivated PAX took the DRP and posted in Titan’s gloom for some bodacious B.O.M.B.S. this morning.

PAX: Blue Mule, BnB, Crawlspace, Dfrost, Drago, Minus 3 (FNG), Natural Ice, Reveille (Kotters), Right Said, Siri, The Situation

QIC: Cunning Linguist

Gloom Factor: Low to medium. A slight chill left something to be desired, but them’s small potatoes.

INTRO:
At 0529, YHC called out that One Minute Warning.

DISCLAIMER:
Effectively disclaimed.

YHC then led the PAX up the hill near our interim parking lot for a quick loop and then we began the Warm-O-Rama at almost exactly STARTEX.

WOR:
15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats

Next, YHC led the PAX on a mosey to near the entrance to the Parthenon where we began the Thang for today:

THANG:
B.O.M.B.S.
50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit-Ups
250 x Squats

PAX partnered up while Partner 1 began with Burpees and Partner 2 ran the original parking lot loop.
Rinse and repeat for the O.M.B.S.

Much fun was had by the PAX, some of whom were noticeably chatty this AM. YHC welcomes this, of course, but I wonder if B.O.M.B.S. is getting too easy for the PAX of F3 Nashville??

Anywho…

Upon completion, Siri gave us a 30 count and then we moseyed back to STARTEX for Mary.

MARY:
10 x Flutter Kicks
10 x Hello Dolly
12 x LBCs
15 x Alabama Prom Dates
12 x Freddie Mercury

End Workout at 0615.

MOLESKINE:
Y’all who continue to post at our workouts — you’re the true champions. Seriously, you all motivate me to improve myself each and every day. It’s that simple.

If you’re a reader of the Good Word, I’d encourage a quick glance at Romans 8:31-39 if you could use a pick-me-up.

BULLHORN:
-Continued thoughts and prayers were given to all of those who are suffering these days in silence and are either embarrassed or otherwise unwilling to ask for help. If you haven’t heard from a friend or family member recently, please check on them. Now is not the time to be silent, men!
-Let’s all extend a welcome the newest member of F3 Nashville, Minus 3!
-Kotters to Reveille! Welcome back, brother!
-To those interested in learning more about brewskis, BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Toothless on Slack for the deets.

This is The Artist Formerly Known as Colonel Angus, saying “Deuces!”

C.L.