Backblasts

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A Weirdly Perfect Playlist

AO: titan
Q: Vector , Natural Ice
PAX: Pep, DintyMoore, CubCadet, bluemule, Hipster, Wolfpack, Cropduster, GameStop, Squatter (F3 Muletown), Spinal Tap, Tim the Toolman, Choo Choo, West Ham (Willy Lohman)
FNGs: None
COUNT: 15
Several months ago, Natural Ice and I were asked to Co-Q a Battle of Playlists Epic Q at Titan. Yet, the two of us are not fighters; hence, we pooled our powers to craft the GREATEST PLAYLIST OF ALL TIME (or GPOAT)! The theme was unstated, leaving the PAX to wonder what was this madness. Kudos to Pep who called the theme by song #3: A Weird Al tribute with the regular songs during Half Vector and the Al parodies for Half Ice.

CONDITIONS: Humid yet perfect

WARMUP: Mosey to front of Parthenon (aka Where the Giant Head Lives), only to find an equally weird potty training set up care of Cocomelon. SSH, LBAC, Overhead Raises, Seal Claps, RLBAC, and Imperial Walkers to start the show.

THE THANG:
Half Vector:
Playlist:
– Smells Like Teen Spirit – Nirvana
– I Love Rock ‘N Roll – Joan Jett & the Blackhearts
– Like a Virgin – Madonna
– Bad – Michael Jackson
– Pretty Fly (for a White Guy) – The Offspring
– Gangsta’s Paradise – Coolio

DORA with partner, who runs counterclockwise around oval: 100 merkins – 200 Dips – 300 Iron Mikes – 400 squats

Half Ice
Playlist:
– Smells Like Nirvana – Weird Al
– I Love Rocky Road – Weird Al
– Like a Surgeon – Weird Al
– Fat – Weird Al
– Pretty Fly for a Rabbi – Weird Al
– Amish Paradise – Weird Al

DORA with partner, who runs clockwise around oval: 100 Amish Merkins (aka Incline Merkins) – 200 Accordion Step Ups – 300 Eat It Crunches (feet on bench) – 400 Tacky High Knees (“exaggerated form encouraged”)

ANNOUNCEMENTS:
Night Moves tomorrow at Titan. CSAUP in August.

COT:
Prayers for work, safe travels, visas. Much praise of the playlist was overheard among the PAX. Words like “brilliant,” “fantabulous,” and “masterpiece” were bandied about. Ultimately all agreed: A ++++ with one more + to grow on.

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CoverBands Kept Us Moving

AO: middle-tooth
Q: Cowboy
PAX: Matador, Toothless, Focker, Betty Ford, sooner, DrRupp, Choo Choo, Esposa, Pepsi, bluemule, Puzzlah
FNGs: None
COUNT: 12
CONDITIONS: Cool, Moist. Engaging. Invigorating. Fast Paced. Efficient but confusing at times,

WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,

THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s…. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.

MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.

ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.

COT: Count, Announce, Prayer

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Cardio Party

AO: the-knoll
Q: Derby
PAX: Pebbles, Half Lyfe, Wolfpack, morning stār, Shakira, El Capitan, AAA, Gold Digger, Stubs, Ex-Pat, @Teebow, @GabbiCat(2.0), @Bumblebee(2.0), @Rubics (2.0), @Foxy (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Good Mornings, Will Mayes Hayes

THE THANG: 3 Stage Dora (Partnered Up)

Stage 1: Runner runs to fire hydrant and back and partners accumulate:
200 Merkins, 200 WWII’s, 200 Lunges (1 is 1)

Quick break consisting of Side Straddle Hops.

Stage 2: Runner runs to fire hydrant and back while partner holds:
2x Butterfly Kicks, 2x Wall Sits

Stage 3: Runner adds distance running to electric pole and back while partner holds:
2x Planks

Closed out w/ 50 Side Straddle Hops

MOLESKINE: Don’t forget to prioritize filling your families cup. For mine it’s planning trips giving us something to look forward to and prepare for together.

ANNOUNCEMENTS: We thanked and congratulated Wolfpack for his leadership position within F3 Nashville

COT: Short prayer of appreciation and continued support/encouragement

Thank you for the opportunity to lead today!

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VF3NSSS

AO: the-castle
Q: SalPal
PAX: Strutter, Pep, Salami, Space Baby, hambone, Blankingononepaxpleasecommentbelow
FNGs: None
COUNT: 7
CONDITIONS: Ick.

WARMUP: Mosey around running path.

THE THANG: Vacation F3 Nonsectarian Scripture School (VF3NSS). Three sets, comprised of a song, reading, and sketch.

Set One:
Song: Thunderstuck
Reading: Leadership
Sketch: DORA

Set Two:
Song: Roxanne
Reading: Get Right
Sketch: 7’s up the hill

Set Three:
Song: Cupid Shuffle
Reading: Live Right
Sketch: EMOM Burpees

MOLESKINE: Lots of mumberchatter.

ANNOUNCEMENTS: NIght Moves (NOTE LOCATION HAS BEEN UPDATED), CSAUP 50.

COT: Strutter’s family, career & jobs.

Stay salty Nashville.

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Independence Day Convergence + 1st F Q Handoff

AO: handsomizer
Q: Hair Band , SalPal
PAX: Young and Restless, Black Lung, Spinal Tap, Natural Ice, Puzzlah, Focker, Strutter, DintyMoore, Cowboy, Esposa, Vector, CubCadet, hambone, Betty Ford, Firefox, Chunks, Cuban Missile, Pepsi, Papa Bear
FNGs: None
COUNT: 21
CONDITIONS: Smelled like freedom.

WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.

THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.

MOT to battle: mosey to bridge

At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.

Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x

Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.

Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).

Sprint from top of stairs to startex, burpees to buy out.

In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.

MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.

ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.

(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.

COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.

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Twice we climbed the holy mountain….

AO: atlantis
Q: SalPal
PAX: DintyMoore, sooner, Oatmeal
FNGs: None
COUNT: 4
idk what to tell you we ran to mount Kentucky and back. Coffee at White Bison bc Ramblin Joes doesn’t open at the right time anymore.

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Krazy Kickball & Our New AOQ!

AO: the-knoll
Q: El Capitan , Half Lyfe
PAX: Half Lyfe, morning stār, Derby, Sooie, Timber, El Capitan, Tebow, The Banker, @Golddigger, @Ninja (2.0), @AllStar (2.0), @Bumblebee (2.0), @Smoltz (2.0), @Biscuit (2.0), @JohnnyAppleseed (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Low 70s & not raining!

WARMUP:

The El Cap Special w/ a dash of BACs + BacBACs (15x each), Willie Mays Hays, and a mosey to the treeline.

THE THANG:

Krazy Kickball!

Three thrilling innings of sweaty kickball shenanigans.

Rules for offense:
– base running is a MOT depending on inning & base (bear crawls, Imperial Walkers, lunges, politicians, somersaults cartwheels, etc.)
– PAX on bench perform exercise while waiting to kick (dips, step-ups, etc.)

Rules for defense:
– PAX in the field must perform an exercise while waiting (SSHs, squats, etc.)
– kicked ball cannot be fielded until defending PAX perform a set of exercises (7x WW2s, 5x Iron Mikes, etc.)

Team 2 had a walk-off single to win 5-4!

MOLESKINE:

It has been my joy to serve the-knoll as AOQ for the past year. I am thrilled to now pass the flag to a HIM who has shown strong leadership, creativity, and a quiet devotion to the Bellevue community.

Mazel tov & congratulations, Half Lyfe! We are so grateful for you & your willingness to lead our rowdy crew. :muscle:

ANNOUNCEMENTS:

4th of July convergence at handsomizer Friday!

COT:

– Countorama
– Nameorama,
– Named our fearless FNG @JohnnyAppleseed
– Closed in a prayer of blessing & thanksgiving for this new era at the-knoll
– enjoyed olive oil shots, cupcakes, chocolate milk, and coffee

:el-capitan:

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Sad Songs with Friends

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Hot Route, Space Baby, Conductor
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Mosey and stretches

THE THANG:

:rock: Block Work (35 mins)
3 Rounds; 20 reps each
1. Thrusters
2. Curls
3. Overhead Press
4. Bent Over Rows
5. Squats
→ Run to the far building after each round

:wood: Partner Pull-Ups – 10 mins
At pull-up bars: partner up
– P1: Pull-ups (max reps)
– P2: Plank hold
– Switch. Repeat 3x.

:man-running: Hill Work – 5 mins
– Jog backwards up the hill
– Sprint up the hill and mosey down x3

:pray: Mary – 5 mins

ANNOUNCEMENTS: 4th of July workout (see general channel)

COT: End in sight for 40 Minutes job search

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Blow Out the Candles

AO: bomber
Q: Firefox
PAX: Sherlock, CubCadet, Papa Bear, Pep, Tim the Toolman, Wet Wipes, Black Lung, O-Captain
FNGs: 1 O-Captain
COUNT: 9
CONDITIONS: 85 and Sticky

WARMUP: Short mosey up to clubhouse and back.
– SSH, LBAC, Air Presses

THE THANG:
To celebrate YHC’s birthday, we rolled a red die and a blue die at Startex. 45 reps (each side, if applicable) of the exercise indicated by the red die, 46 reps (each side, if applicable) of the exercise indicated by the blue die. Run up to the stop sign and back, hold a plank for the six. Rinse and repeat. This including the following:
– 45 merkins
– 45 bulgarian split squats (each side)
– 45 dips
– 45 lunges (each side)
– 45 carolina dry docks
– 45 fire hydrants (each side)
– 46 boxcutters
– 46 leg lifts
– 92 american hammers (each side, the only exercise to be rolled twice)
– 46 V-ups
– 46 flutter kicks (each side)

Mosey down to playground.

Conveyer belt of pull-ups. PAX held a plank in a line. First PAX did 1 pull-up, dropped, shifted over one bar and did another pull-up, continuing to shift over one bar at a time until a full circuit of 14 pull-ups was completed. As soon as their was room, the 2nd PAX started. When a PAX finished their 14, they went to the back of the line and held a plank until their turn came up again. Everyone did two full circuits for 28 pull-ups.

Mosey back to Startex. 1 minute hollow body hold.

MOLESKINE:
– How did the conveyer belt work for everyone? Too confusing?
– PAX really stepped up to make O Captain welcome. Welcome, O Captain (My Captain)!

ANNOUNCEMENTS:
– Convergence for July 4
– Night Moves

COT:
– Losses and health issues in Black Lung’s extended family
– Wet Wipes’s Mom’s passing
– YHC’s recent anxiety episodes

Always an honor and a pleasure to lead y’all.