Backblasts – Page 59 – F3 Nashville

December 16, 2019

Bomber – 12.13.19 – “Casino!”

18 gambled away their Friday morning at the Bomber Casino and still managed to walk away winners. Conditions were oh-so-nice.

QIC: Princess Aurora

PAX: Bicentennial Man, Crablegs, Crawlspace, Cub Cadet, Cunning Linguist, DFrost, Hambone, Hi-Viz, Michelin Man, Panhandle (WL-Cherokee), Pop-A-Lock, Porcelain, Pumpkin Spice, Reveille, T-Cell, Vector, Wilbur (WL-Wilderness Road)

THE THANG:

Quick disclaimer and a medium mosey taking the long way to the upper lot for a little COP featuring:

SSH x 13
SnL Squats x 13
Merkins x 13
Plank Jacks x 13
LBAC F/R x 13

Mosey back down to flag for our first tango with Lady Luck. PAX played a bit of Craps: F3 Edition. Utilizing the exercise progression of B.O.M.B.S. (because that’s what my craps usually are) and a single 20-sided die, PAX bet on the roll to determine their reps. PAX had two choices: play the odds and do 13 no matter the roll or take your chances hoping the shooter rolls something less. Most played it smart and played the odds while a brave few risked it all most of the game and did a lot of 13-rep sets.

Thoroughly crapped out, it was time to hit up the Black Jack (Webb) table in the upper lot for a 1 to 3 Merkin to Air Press ratio all the way to 7 (and 21!). Black Jack!

All that standing still meant it was time to get moving with a little Roulette Run. PAX formed a single file line and ran a designated lap around the upper lot acting as the roulette wheel. The first PAX in line then assumed the role of the ball and sprinted the opposite direction until catching back up to the new line leader to tag out and rejoin the back of the line. Round and round we went until all PAX had rolled.

What would a trip to the casino be without a little visit to the slot machines to work on our pulling muscles? In groups of six, find your spot on the monkey bars and crank out sets of 7 pull-ups until you reach 35 total, and then hold People’s Chair for the six.

After some dirty looks from the Pit Boss, it was time to stop pressing our luck and make our break for the door with our winnings still in tact. AYG to the flag!

COT/BOM

MOLESKINE:

PA is bad luck. You heard it here first. YHC was almost always on the wrong side of the Craps rolls, especially T-Cell’s double or nothing 39-rep shot. The bright side is more #gainz. T-claps to Vector for the “lucky/unlucky” playlist. Heard he’s available for parties now!

BULLHORN:

TAPS

Vector’s friend’s son suffering from anxiety
Pop-A-Lock’s friends experiencing close loss
Praises for the diagnosis and prayers for Wilbur’s mother’s treatment for C. diff
Speedy recoveries for Bad Boy and Hipster post-knee surgery

Announcements

16 are confirmed for the Inaugural Gentleman’s Dinner on 01.16.20 at Jimmy Kelly’s. Reveille reserved it for 20, so see him for your second chance if you missed out the first time.
5th Annual NYD workout at The Hill on 01.01.20. Guaranteed to be special as together F3 Nashville starts anew!

December 16, 2019

12/16/19: Thundersacked

Location: Westeros

Conditions: 50s, Wet, and Thundrous

QIC: Pumpkin Spice

PAX: BNB, Crablegs, Crawlspace, DFrost, Drago, Hambone, Harvey Updike, Pop-A-Lock, Reveille, Siri, Vector

THE THANG

Warmorama :

The PAX moseyed their way behind the school for some WOR:

SSH x 15
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
WMH x 10

It was after the WOR that the rain really started pouring. We then moseyed our way to the traffic circle for the main event. The theme of this workout was to increase attendance at #Atlantis, the finest AO in the land of the Nations. It is but a Hop, Skip, and a Jump away from #Westeros, so there’s no good reason not to start posting there. Am i right? Thus, the workout went as so:

Start by the covered area by the building entrance in the traffic circle
Travel around the circle to the sidewalk
Perform 25 Merkins
Travel down the sidewalk to the other side of the traffic circle
Perform 25 Merkins
Travel back to the starting point
Perform 25 Big Boy Sit-ups
Rinse and repeat with the other traveling exercises

The three traveling exercises were as follows:

Side Travel Hop
High Skip
Broad Jump

Once all PAX were done with their three rounds of traveling, 150 Merkins, and 75 BBSUs, the PAX went for a long mosey and ended at the playground, where they partnered up. One PAX did 10 Pull-ups, while the other waited and did Iron Mikes. Flapjack until both have done 30 Pull-ups. Unfortunately, YHC only got through 20 Pull-ups before a decidedly large bolt of lightening struck but a mile or so from the AO. Thus, we were thundersacked and had to mosey back to the shovelflag to close things out for safety.

MOLESKIN

Crawlspace and Hambone didn’t seem to care about the traveling exercises — we modified the Side Travel Hop (by facing forward) in their honor to avoid people doing Karaoke instead. Similar mishaps were seen with the broad jumping, with a jump-step-step-step approach seen more common than not. I’ve been known to call this the Mule Jump.
Riverdawg has an excellent and apropos quote (among many) we should all learn to live by in our workouts — Do the exercises “As fast as you can, not as fast as you can’t.” Form matters gents, that goes for all of us.

BULLHORN

The COT was foreshortened due to the Thundersack, so no BH for today. See you all at #Atlantis on Thursday!

– Pumpkin Spice

December 16, 2019

Defying the Storms at Defiant

Paid Make It Rain GIF

5 PAX with a combined 200+ years of life experience came out and made it rain: Barney Fievel (Qic), Old Hickory, Professor X (respect), Typo+ and Creeper.

Conditions: Rain, thunder, lightning and 62 degrees. A typical mid-December day in Tennessee. PAX successfully stayed mostly dry by confining our workout to the overhang in front of the school.

Warm Up: SSH, cherry pickers and a few others that escape me at the moment.

Thang 1: MLBs

Line up. Perform 10 merkins, lunge to midway point, bear crawl to the end. Turn around, repeat decreasing reps by 2 merkins each time.

Thang 2: The Plethora

Truth be told, I had to scrap my workout as there was intermittent lightning and YHC is a little stubborn. The majority of the workout consisted of some pretty intense sequences that I’ll do my best to try and remember below:

15 balls to the walls
10 burpees on the minute for 10 minutes.
5 one-minute Wall Squats
15 Wall Derkins
50 Copenhagens

Extended Mary:

Leg raises
V-ups
Slutter Kicks with our crotch facing the school
American Hammers
Freddie Mercury’s

COT

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, ShowMe and family on their next chapter.

Announcements: – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen.

-BF Out-

December 14, 2019

Farewell Boys

18 Pax: Show Me (Qic), Tebow, 3rd Degree, GlenGarry, Old Hickory, Professor X (RESPECT), Creeper, Barney, SexEd, Stats, Staples, Kermit, NetFlix, Mickey Mouse, Gaylord Focker, Sterno, Nimbus 1500, Hot Dish

Conditions: Mild gloom factor mid 40’s and wet…. but even the hardest gloom factors don’t get this group down….. that’s something I’ll truly miss boys! Respect ain’t given its earned!!!! Ya’ll have earned mine!!!!!!

Warm Up: Show me lap…fighting back rain falling from the eye sockets…. but carry on because that’s what we do….. IC x14 – SSH, SJ, OP, HB,Merkins, BACs, GM’s OYO,

Thang 1: Salute to 3D who I always found pushed the crap out of me in everyone of his Q’s I posted in (sometimes I’m tempted to skip if I know he is on Q)

– 10 burpees on the minute x 10 Minutes. You’re welcome.

Thanks KERMIT for retrieving the much needed Medic!

Thang 2: Stadium B.O.M.B.S

Partner Up: 50 Burpees, 100 OP, 150 Merkins, 200 Big Boy Sit ups, 200 Squats,

One Partner reps while other runs stadium and then switches until reps are finished.

Mary: Another salute to 3D…. Partner up for Suicide Bear Brawls to the 50yd line at 10yd increments. Age is just a number Professor X!!!!!! RESPECT!

COT: Isaiah 26:3 has given me a lot of encouragement the past few months in a pretty confusing season. God keeps those in perfect peace whose mind is stayed on him because he trusts in him. There is a lot of noise out there guys but God is constant fix your eyes on Him. He ALWAYS comes through in the end.

Prayer Needs: LMP Wife and Family, Typo+ Wife and Family, Soccer Mom R&R, Toy Story’s Race,

Announcements: – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve in Kitchen,

-Tomorrow at 3pm if you can help me out just moving some big items it would be much appreciated. Address is 3128 Locust Hollow, Nolensville, TN 37135.

Coffeteria: Breakfast Burritos and fellowship was on point!!! Nimbus you are first class brother!

In all seriousness will miss the fellowship with all of you in a big way. Much respect for each of you and the leaders you all are in your own ways. You’ve all left an impact on my life I’m grateful for.

See you in the Gloom!

-Show Me Out!

December 13, 2019

12/12/19: Broad BOMBS

Location: Atlantis

Conditions: High 20’s

QIC: Pumpkin Spice

PAX: Crablegs, Wilbur (WL from Kingsport)

THE THANG

Warmorama

The brave HIM who united at Atlantis whilst others farsacked galore took off after a brief disclaimer into the dark loop around the field. A strange — but not atypical Atlantis happening — occurred on the mosey as we witnessed a car pull up and two people inside get some spooning in in the gloom. I wonder if this was Lunch Lady? He’s been known for his affinity for such practices (and was sadly missed, as is always the case in his absence).

Exercises for the WOR included:

SSH x 15
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
WMH x 15

The Main Event

The PAX moseyed to the long sidewalk that parallels the main entrance and received their instructions for Broad BOMBS.

PAX would Lieutenant Broad Jump up to the first telephone pole (~70 yards), then AYG sprint to the last telephone pole (~70 more yards)
Once at then of the sidewalk, a single exercise was performed for a pre-determined number of reps
Then PAX would Bernie back to the very start
Then PAX would do 10 more of the exercise for that round
Rinse and repeat these steps for all exercises, which included:
- 25 Burpees
- 50 Overhead Claps
- 75 Merkins
- 100 Big Boy Situps
- 125 Squats (shortened to 50 for time)

The PAX then made their way back to the Shovelflag for the COR and NOR and COT.

MOLESKIN and BULLHORN

We enjoyed having Wilbur out to join us. He is in town due to his mother being in the hospital here in Nashville, and our prayers go out to him and his family
More PAX need to take their DRP and keep Atlantis popping like the days of yore (i.e. Swaggy P). Let’s get out there gents!

– Pumpkin Spice

December 13, 2019

Triskaidekaphobia

13 on the 13th

Temp: 45
Gloom Factor: Low

PAX: CCR, D’Mish, PSL, Yard Sale, High Flyer, Dupree (6th Man), Prevac, Ludwig, Ocho Cinco, Pedialyte, Too Tall, School Girl, Bagger Vance
QIC: BV

Mosey short loop and circle up for WOR:

All IC X 13
IW
Squats
Nipple Rippers
Supermans

Thang:
Run 1 Mile
Grab blocks
13 Rounds –
5 Pull Ups
10 Merkins
15 Squats (Chest, Goblet, Sgl leg, OH)
Return Blocks
IR 1 Mile

Mary:
Flutter Kix x 25 IC

TIME

NMM:
Truncated Murph on the 13th.
Thank you to D’Mish o Nuts for allowing me to lead.

BH:
Praise for Carter Santos’ first day of first grade (CCR)
Prayers needed for School Girl’s EEs family w health issues

YHC,
🎒🐜

December 12, 2019

The Pound – 12/12/19

10 PAX: Tebow (QiC), GlenGarry (QiC), Old Hickory, Professor X, Dongle, Deliverance, SexEd, Stats, Show Me, Creeper

WARM UP: SSH, HB, IW, GM, BACs, Lunges, Merkins, MC

THANG 1 (Tebow)
Suicides with Exercises
5 burpees at the starting line
1st light pole – 10 Merkins
5 burpees at the starting line
2nd light pole – 20 Merkins

Round 2: Rinse and Repeat with Iron Mikes instead of Merks (each leg=1/2)
Round 3: Rinse and Repeat with Floating Starfish instead of Iron Mikes (each leg=1)

20 WWIIs, 15-4ct flutter kicks, 24-4ct AHs

THANG 2 (GlenGarry)
Mosey to shed for coupons
10-1
Blockees
Coupon Squats
(great timing for some Vince Guaraldi Trio from the medic while we suffered)

Mosey back to parking lot
1-10
Merkins
Loaded Beasts

– Prayers for Show Me, LMP, SoccerMom, Staples’ Mom.
– Glengarry hates Springsteen’s “Santa Claus is Comin to Town” ?!
– 3rdF opportunity – Nashville Rescue Mission; Glengarry and family are serving Christmas Eve

Great work by all; Merry Christmas,
Tebow

December 10, 2019

Nothing Wrong Here Officer: 12-5-19

PAX: Defrost, High Flyer, Pop-A-Lock, Pumpkin Spice, and Trapper Keeper (QIC).

Gloom Factor: Rather cold morning but not raining.

Gave disclaimer and then mosied around the back of park to the back parking lot for some warm up.

Warm Up:
LBACs × 12 IC
RLBACs × 12 IC
Overhead Claps × 12 IC
Mountain Climbers × 12 IC
Squats ×12 IC
SSHs × 12 IC

Mosied around the Bob Ross tank to the Pizza Hut shelter for the thang.

Thang:
PAX started out at one corner of the shelter where 25 WW1s were completed. Then traveled via alligator merkins to the 2nd corner where 50 merkins were completed. PAX then traveled via walkimg lieutenant dans to the 3rd corner (During this time a metro police officer came over to investigate the suspicious activity going on. We asked him to join in but he declined. Maybe next time!) 3rd corner, 75 IPWs were completed, each side counting as one. PAX then crawl beared to the 4th corner where 100 squats were completed. After that, PAX broad jumped back to corner 1.

The PAX then stuck around the shelter for 50 merkins and 50 step ups, each side counted as one. This was repeated but the dropped the reps to 25 meekins and 25 step ups.

Next on to the swings where the PAX completed 25 swerkins and 25 down unders.

PAX then mosied around the front parking lot and end back at the starting point for mary.

Mary:
LBCs × 25 IC
American Flutters × 25 IC
Flutter Kicks × 25 IC
J Los × 25 IC
Freddy Mercuries × 25 IC

COT:
Prayed for healing of Hipsters injury. Continued prayer for all those HIM who are injured and speed recovery.

~Trapper Keeper

December 10, 2019

Bomber – Dec 6th 2019 – Greenway Indian Run

Dec 6th, 2019

Gloom: 50 and clear

PAX: Pumpkin Spice, Rightsaid, PA, Rev, Deuce, Covenant Eyes, Bicentennial Man, PopaLock Curve Ball, Vector, Michelin Man (FNG), Cub Cadet ,Bareback, Cunning Linguist , Porcelain Riverdawg, Defrost

QIC: Crawlspace

Warm up: quick jog around the circle , side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs etc…

Work: Indian run around the greenway while lunging the bridges and periodic plank/pushups to keep the PAX together. Sprint to the finish for Mary.

Mary: hello dolly, LBCs, leg lifts etc…

SYITG,

YHC Crawlspace

December 10, 2019

Wetter is Better @ Broken Wheel

Pre-Party Led by Kermit with Creeper & GaylordFocker. Absence of HC Barney. 3-4 rounds of SSHs IC chased with Dips, Dirks, & Irks

Conditions: Roughly equivalent to the day before the “The Day after Tomorrow”

Related image

6 PAX: Staples, Kermit, SOCCER MOM, Nimbus1500, Creeper, GaylordFocker (QIC). Thankful for even numbers

Lack of Disclaimer

Warm-Up

Mosey to Pavillion
(Creeper "volunteered" to transport Thang 3 Coupon) 
Partner Bench Curls 20 OYO 
World *War Hammer* Curl One's IC
Supermans IC


Thang #1
There & Back Again: A Bear Crawling Tale

From Light Pole 1 to Light Pole 3
Partner 1 BC's 2 parking spots while Partner 2 Al Gore's
Then P1 Al Gore's and waits while P2 BC's 2 spots
Continue to Light Pole 3

Facing Light Pole 3
P1 CB's 2 parking spots while P2 toe raises and waits
Then P1 toe raises and waits while P2 CB's 2 spots
Continue to Light Pole 1
RINSE and repeat


Thang #2
Intermission MOT between Thang #1 & #3
Lunge Walk to Light Pole 2
Then Hallelujah Duck & Weave around lot to Pavilion


Thang #3 
Ring of Fire 
PAX Circle up. 
In rotating fashion, 1st PAX Overhead Presses coupon 3x
while PAX on opposite side of circle does Merkins 3x
While waiting, other PAX hold Al Gore

1 round = coupon goes full circle
Rounds 1-2: 3 reps each 
Rounds 3-4: 6 reps each
Rounds 5-6: 9 reps each 
Round 7 : 12 reps each