Backblasts

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Tortoise & Hare – The Final Chapter

AO: thestronghold
Q: Red Skull
PAX: Hair Band, Right Said, Judy, Longhorn, Skeet, Decaf, Woodpecker, Wookie, Goldie Locks, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 19
CONDITIONS: 63 degrees and dry despite some distant lightning and thunder

WARMUP: Mr. Krabs led us through a thorough warm-up: SSH, IW, HW, WMH, Squat, Good Mornings

THE THANG: RUN!!! 3 miles. It was a little disappointing that no 4:13 Strong man set a PR on the final run of the 40 Days. At least Hair Band got a 2024 PR finishing in 20:37!

ANNOUNCEMENTS: Signing Day is this Friday at 11:30. Come join us as we celebrate this class transitioning into the Work Phase of the program.

COT: Prayers for strength, guidance and wisdom as these men begin interviews and the job selection process.

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Crumping

AO: westeros
Q: Wolfpack
PAX: Tim the TOOLMAN, Black Lung, DintyMoore, Grape, Natural Ice, Pep, Red Skull, Sally, Spinal Tap, Blueprint
FNGs: None
COUNT: 11
CONDITIONS: Guns out, cut off sleeves type of morning

WARMUP: Mosey around. BACs. BACBACs. Imperial Walkers. WMHs.

THE THANG:
Split up into pairs (Choose a new Pax to pair with after every exercise). Theme was, if you can do 1, you can do 2, if you can do 2, you can do 10. Each Pax alternated with each other working up from 1 rep to 10 reps. 55 total reps per exercise per Pax.

Overhead Seal Claps
Mosey to tennis courts
Squats
Mosey to playground
Merkins
Mosey to stairs
Step Ups
Mosey to Playground
Dips
Mosey to tennis courts
Iron Mikes
Mosey back to flag

MARY
Same concept, but in a group working up to 5 reps.

Leg Raises
Shoulder Taps

MOLESKINE:
Crumping is a term in mountaineering/backpacking when every movement is tough and even the smallest steps feel hard. It’s in these moments that we need to realize that if we can take one step, we can take the next. And even more important to understand we don’t have to go at it alone. Ask for help where you need it and lend a helping hand when you can. “Leave no man behind and leave no man where you found him”

ANNOUNCEMENTS:

Biscuit Run this Saturday (Westhaven to Loveless)

Next Tuesday (3/5) Bring Your Kid To Workout Day at TheKnoll in Bellevue. If you’ve ever wondered what a 2.0 workout looks like bring the kids and come out! (Recommended age 6+)

March 28th Murder Mile at Greenmachine

Plankril coming in April. See Grape for details and get ready to become ripped SkaterBoys

COT: A moment of silent reflection for all prayers spoken and unspoken. Cheers to you men!

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Take My Breath Away

AO: toratoratora
Q: Goose
PAX: Culture Shock, Giving Tree, 40 Minutes, Double Bass, White Cloud, greyalbum, Hot Route, Daylight, Invictus
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP:
Willie mays, Forward Fold, arm circles, arm stretch
THE THANG:
Elevens: SSH and squats, merkins and LBC

Lunge to the light

300 squats with run after every 25 reps

Circle of Mary

ANNOUNCEMENTS: continued prayers for greyalbum daughter after her recent surgery.

Have a great week!

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Burpees-on-a-String AO Tour

AO: hendersonville
Q: Chunks
PAX: Pep, Splitter, Disc Jockey, Sunshine, Right Said, Crawlspace, Desk Pop
FNGs: 1 Desk Pop
COUNT: 8
CONDITIONS: Warm and breezy

WARMUP: SSH, Good mornings

THE THANG:
Burpee Mountain
Mosey to the hill
Burpee Mountain
Sprint to the top, mosey to the high school
Burpee Mountain
Mosey to the football field
Choose your own adventure: PAX line up on the endzone. First PAX chooses an exercise for the group to perform while he moseys to the other end zone and back. When he returns, next PAX chooses and exercise and does the same. Go until all PAX choose an exercise. Switch to the other endzone and repeat.
Burpee Mountain
Mosey
Burpee Mountain
Mosey to Mary
Finish Burpee Mountain

Mary: Dealer’s choice ab exercises until 6:45

MOLESKINE: Two Chunks Qs, two Disc Jockey merlot splashes

ANNOUNCEMENTS:

COT:

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Medicine Egg

AO: mistymountain
Q: McAfee
PAX: Sanders, Flash, Linus, Laces Out, Mountain Men x3
FNGs: None
COUNT: 8
CONDITIONS: Balmy mid 50s

WARMUP: Broga poses OYO

THE THANG: Modified Route 66:
PAX took turns throwing a medicine ball and then lunging / broad jumping to where it landed as a group. Merkin, repeat, Merkin +1 all the way up to 11, then turn around and back.

Interspersed with a classic Route 66:
Pull Ups x Toe Taps (4 count)

ANNOUNCEMENTS: some fun F3 activities planned for March

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Gutenberg

AO: bomber
Q: Grape
PAX: Avalanche, Black Lung, Pep, Vector, Cream Cheese, Right Said, Crawlspace, Firefox, CubCadet, Tim the Toolman, Michelin Man, DintyMoore, Sherlock
FNGs: None
COUNT: 14
CONDITIONS: as Crawlspace said, this is the one month per year of perfection

WARMUP: 20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: Mosey for a bit on the greenway

Flower

Jack Webb to 8 then back down

2/23/1455 the first Gutenberg Bible was printed, so we went to church

Mosey to church number 1
10 Burpees
Mosey to church number 2
10 Burpees
Mosey to playground
10 Burpees

Sets of 55 reps with 5 pull-ups in between

B- BBSU
I- Irkins
B- Bobby Hurleys
L- Lt. Dans
E- elbows to knees (mountain climbers)

MOLESKINE: thanks for letting me lead this morning! Good work out there!

ANNOUNCEMENTS: Biscuit run, Plankpril

COT: Mental, physical, and emotional health of our communities and families

:grapes:

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Apocalypse Recovery

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Frasier, Rocket Mortgage
FNGs: None
COUNT: 4
CONDITIONS: Spring is sneaking up – leggings are optional

WARMUP: SSH until Rocket Mortgage joined us, Arm Circles, and Imperial Walkers, and a .88 mile mosey around the park.

THE THANG: Mega Apocalypses

Pax Performed each set of exercises in a pyramid format, starting with 10 reps of each exercise and decreasing by 1 each round until combining sets 2 and 1 at the end.

Each set Pax held Al Gore tree hugger pose waiting for 6 – Once the whole set was done we ran the big stair route.

Mega Apocalypse 1

2 count Iron mikes
Squats
WW1
Merkins

Mega Apocalypse Deux

Lt Dan
Star jumps
WW1
Carolina Dry Docks

MOLESKINE: Mumble Chatter was intentionally high as we caught up on each others lives.

Caffe Natty, in an effort to not wake up his house hold grinding beans, stumbled upon the a secret blend of 1/3 Good Citizen and 2/3 The Well coffee for a perfect blend of acidity and boldness.

ANNOUNCEMENTS: Future Hunger Games in the works and upcoming greenmachine insanity.

COT: Lifted up Freakonomics article submission and everyones families

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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F3 simple workout

AO: atlantis
Q: Pep
PAX: Salpal, Cable news, bitminer, three stooges
FNGs: 3 Cable news, bitminer, three stooges
COUNT: 5
CONDITIONS: pleasant mid temperatures

Warmup:
– pep-style mosie to playground
– little-baby arm cirles + reverse – 10
– seal clap – 15
– hillbillies – 15

Dora:
– run around pavilion, alias pizza hut
– exercises
– burpees: 100
– bama prom dates (roll tide, y’all): 200
– firehydrants (each side is one): 300
– american hammers: 200
– ‘mericans: 100

Moleskin:
– Salpal has read the sop from Chunks on getting FNG’s out. Well done, Salvatore.
– I missed Hairband’s presence today.