Backblasts

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Get it

AO: detention
Q: Winona
PAX: Accounts Receivable, Deep State, Donkey Hammer, EZ-Go, Topanga, Uncle Jerry, Works for a Guy, Pedialyte
FNGs: None
COUNT: 9
CONDITIONS: 50 and clear

WARMUP: stretches

THE THANG: run to the Ag center
7s up the driveway
Burpees bottom and WW1 top
Run the loop
Stop and push out 50 merks
Run the loop
Stop and squat 100
Run the loop
Stop and 50 flutters
Run back to the playground
5 sets
5 pull ups, 20 squats, 10 V ups
Sprints
Core wrap up

MOLESKINE:

ANNOUNCEMENTS: turkey trot

COT:

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AOQ Grow School

AO: -f3-nashville-general
Q: Hair Band
PAX: Toothless, Right Said, Young and Restless, Natural Ice – CBO, Firefox, Pebbles, t-cell, hambone, SalPal, Tim the Toolman, Hair Band, F3 Omaha: @Lot Lizard, @g-string
FNGs: None
COUNT: 13
CONDITIONS: nippy

WARMUP:
Hair Band was late so Toothless and the boys took us through a warm up

THE THANG:
Once HB finally showed, we moseyed to the hill by the flag and had a relay race.

2 teams
Both teams do burpees
1st person does a 10 burpee buy in then runs up the hill, touches the flag, and them back down tagging the next person
The next person does not have to do the buy since they have been doing burpees the whole time
First team to complete gets to choose next exercise
Rinse repeat
Winning team gets first dibs at breakfast/coffee

During the beatdown HIMs were encouraged to discuss:
1 What “hooked” you into joining F3?
2 What leadership did you witness?

Final Tally
Team 1: IIII
Team 2: II

Breakfast is served

We were joined by Black Lung, Jason Callen (Deep Dish), & one other who i’m forgetting

t-cell shared some wisdom and thoughts surrounding the starting of F3 Nashville. He read some emails sent to him from F3 Charlotte when F3 Nash was first getting kicked off.

We split into two groups and had discussion time prompted by a list of questions the SLT put together. Groups were encouraged to pick the questions that stuck out, not necessarily go through all. :party_parrot: I encourage each of you to read these questions and answer one that sticks out to you below, let’s keep the discussion going!

List of questions:

1 Who is your favorite AOQ? And why? 
2 What makes you afraid of being an AOQ/stepping into leadership? What are your insecurities as an AOQ? 
3 What should the trajectory of an AOQ look like?
4 What makes a quality transition? How can new AOQs be lead best? 
5 What’s the one thing you do that makes your AO successful? 
6 What does success look like as an AOQ? 
7 1⭐️-10⭐️ AOQ experiences? What would perfection look like?
8 What are their experiences as AOQs? 
9 What is a good FNG intake process? 
10 How do we reconnect with Kotters? 
11 How can the AOQ be the Chief Energy Officer?
12 Best practices to achieve? 
13 What makes a good AOQ? 
14 What makes a bad AOQ? 
15 Where are AOQs not performing their duties? 
16 What should the trajectory of an AOQ look like?
17 What makes a quality transition? How can new AOQs be lead best?

Takeaways:
– “It’s about the led, not the leader”
– Growth trajectory of AOQ:
1. Aware of breadth of influence:
1. Tone
2. Energy
3. Expectations
4. Connection
5. Give “permission” to others
1. Grow in confidence and skill
2. Set other men on fire to lead and grow

– As soon as you start feeling comfortable in the role, start looking for and investing in your replacement – basically lead before you’re ready and leave before you’re ready. You’re stewarding the time in the role well as a servant leader, not holding onto it forever.
– Personal connection is magic of F3
– Main fear to starting as an AOQ is “will anyone show up?”
– Best AOQs have a “presence,” I.e. they are felt when there and immediately missed when gone, they set the tone
– Many AOQs may stop at the logistics level, but it’s important to be intentional in thinking of the impact beyond logistics
– Big focus should be on growing leaders for sake of not just F3, but for how that shapes them as they go back to their families & workplace

ANNOUNCEMENTS:
• Cruel Hall Butterball Crawl! See main channel for details

COT:
• family & friends going into surgery, HIMs with new borns and babies on the way

Thanks so very much to everyone that attended, I would love to do this again. Special shout out to Toothless, Right Said, Natural Ice – CBO, & Chunks for their invaluable help in planning and putting this together. Additional thanks to t-cell for spending time with us and sharing.

It was a pleasure to Q this, I had an absolute ball.

Rock on,

Hair Band

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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Old Reliable

AO: atlantis
Q: Young Pawn
PAX: Toothless, Siri
FNGs: None
COUNT: 3
CONDITIONS: Nippy with a few rain drops

WARMUP: GMs, Imperial Walkers, Hillbillies, low and slow squats, pitcher stretch

THANG 1 Circle of Savings :man-lifting-weights:
Circled up with our coupons and each picked an exercise for his station. Rotated through stations while one pax ran a lap, rotated each time the runner returned.

THANG 2 Pawn’s Game :black_joker:
PAX wait with SSHs while one runs a lap and then draws a 2 card blackjack hand. He then counts cadence for that exercise. Score determines the reps, high suit determines the exercise.
:diamonds:: Merkins
:spades:: LBCs
:clubs:: Squats
:hearts:: Burpees
Toothless came out strong by drawing a blackjack of hearts as the first hand which meant 21 burpees – and lots of mumblechatter. 🂾🂱

Closed with a few minutes of stretching.

ANNOUNCEMENTS: Grow School Saturday morning at stonewall and various Thanksgiving day events in the works, stay tuned.

COT: It’s been a hard long summer and one that hasn’t seen me posting very often. I know I need to do things: (1) go back to doing the things that strengthen me like sleeping, praying, and working out. And (2) ask for help. I tried to demonstrate both in this BD with two thangs I’ve led before and I know work well and by asking other PAX to help lead. What do you know you need to do but have been letting slip? Join me in getting back on track.

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FREEDOM!

AO: the-knoll
Q: G-string
PAX: Pebbles, Timber, Waffle, AAA, Stubs, Sooie, morning stār, Ike(William Herbert), Bumblebee, The Judge, Rubix
FNGs: None
COUNT: 14
CONDITIONS: Warmer than Tuesday and wet

WARMUP:
13 of each for the colonies
– SSH
– Don Quixote
– Hill-billy
– BACs
– Merkins
– Indigenous people’s run to the stop sign and back

THE THANG:
– 56 Pull-ups for the 56 signatures on the Declaration of Independence
– 65 No Surrenders for the 65 countries who have won independence from Great Britain
– 76 Merkins for 1776 signing of the Declaration and the 76th birthday of the British Monarch, King Charles
– 87 Squats for 1787 ratification of the Constitution
Each of the PAX was encouraged to modify up or down according to their ability. There were Sandbags and Coupons available.

One of the cultural phenomenon lost as the British Empire spread was stone lifting in Ireland and Scotland. There were heavy stones of cultural significance that the people lifted as rights of passage, job interviews, funeral games, etc.
I brought a large stone from home that anyone who wanted to could attempt to lift. T-Claps to Timber and Waffle for lifting the stone, to Pebbles and morning stār for working together, Sooie for getting an ghaoth faoi (the wind under it), and to the 2.0s for their heart to try!!

MARY:
– American Hammers
– WW1s
– WW2s
– Panamas

MOLESKINE:
There were blocks and sandbags to allow PAX to modify up as well as options to modify down. Know yourself and what you need. Push yourself when you can, and pull-back when you need to.

ANNOUNCEMENTS:
– No Noise November
– Bingro

COT:
– Prayers were offered up.

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KISS (Keep it Simple Stupid)

AO: the-knoll
Q: G-string
PAX: Stubs, AAA, Pebbles, Timber, morning stār, El Capitan, Sooie, Ex-Pat, Siri, Papa Bear, Sparrow, Bumblebee, the Judge, Rubix
FNGs: None
COUNT: 16
CONDITIONS: Cool and damp

WARMUP:
– SSH
– Seal Claps
– Overhead Press
– Mission and Credo while stretching
– High Plank with 5 merkins for each of the 5 core principles

THE THANG:
– Brief run to the far stop sign with stops
– 10 Burpees
– Politician two houses
– 10 Iron Mikes
– Karaoke two houses
– Wounded Bear Crawl
MAIN THANG: Partner up for a DORA
– 100 Pullups
– 200 Bulgarian Split Squats
– 30 yard Bear-crawl
– One partner crawls while the other does reps. Alternate bear-crawl and crawl-bear

Count the number of sets each pair took to complete the work (35 total). 7 PAX over the HC count (thought it was 8 because I didn’t count the 2.0 HC).
Set out to finish with 8 sets of:
– 35 merkins
– Hill Sprint

T-Claps to Timber, Pebbles, and AAA for completing six sets.

MOLESKINE:
I tried for a long while to come up with a super involved workout that would have taken as much time to explain as it would to do. But then I remembered to just keep it simple. Do lots of just a few exercises, and it’ll work. Sometimes I get so bogged down in the details that I forget simplicity. How often things go better if we do them the straightforward way.
Also, we often say to “modify as necessary,” with the thought of modifying down, but what about modifying up? How often do we challenge ourselves and really try hard? Today I wore a weight vest to challenge myself a bit more, and it was brutal! I felt like it was my first workout all over again. Seek out challenges when they are available.

ANNOUNCEMENTS:
none

COT:
-Thankful for our veterans

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Audible to a Run

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Invictus
FNGs: None
COUNT: 3
CONDITIONS: perfect

WARMUP: n/a

THE THANG: running (see comments for details)

ANNOUNCEMENTS: come to greyalbum’s concert!

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Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out