Backblasts

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Decaf, Barney, Michelin Man, bluemule, baggervance, Hipster, Drop Trow, Wham-O, Crawlspace, Tebow, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napolen, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 23
CONDITIONS: Better than last week!

WARMUP: Chunks started us off with a challenge….achieve 3 PRs in the next 4 runs and win an All Out Running Co shirt!

He then led us through our pre-run warm-up – SSH, Squats, Stretches

THE THANG: Partner up and run. As the name indicates, we had a bunch of hares from the start. A herd of 10 4:13 Strong men took off like they were being chased while 2 stayed comfortably in the rear. By the time we hit the smoke stack, 5 of the 10 were gassed. By the time we circled the barn another 3 dropped back. But 2 maintained the quick pace and finished in the run in 25:00.

The six gave us more than enough time to work through a Burpee + Squat Apocalypse with some Flutters and WWIs at the end just for fun.

MOLESKINE: Failure to join the circle at the end of the workout resulted in a little extra running as a reminder of the importance of putting the group’s needs before your own.

ANNOUNCEMENTS: CSAUP 50 Miler coming up at the end of August. Get your 5 man team together now and remember that there are some 4:13 Strong guys that can help fill team gaps if needed.

COT: Prayers for Wendy’s in the loss of his sister; prayers for strength, wisdom and endurance.

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Stages of Labor

AO: middle-tooth
Q: Focker
PAX: Pepsi, Esposa, Matador, DrRupp, Topanga (Scott), Betty Ford, Choo Choo, Pole Dancer, Matt Lanahan
FNGs: None
COUNT: 10
CONDITIONS: heat thunder

WARMUP: nahhh

THE THANG: today we learned about the stages of labor to get children into this world

Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumps—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
2 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult

ANNOUNCEMENTS: check slack

COT: May we all appreciate and recognize our mortality and the small blessings in this life

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Another banger?

AO: the-knoll
Q: Wolfpack
PAX: Stubs, AAA, Derby, Sooie, Shakira, Siri, morning stār, Half Lyfe, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: “It feels good today”

WARMUP: Whatever you need OYO

THE THANG:
AMRAP 45 on 15 off

Round1
Squats
Single leg squat right
Single leg squat left
Lt. Dan
REPEAT

Mosey around field with hill sprints

Round2
Incline merkin
Superman’s
Decline merkin
Dips
REPEAT

Mosey around field with hill sprints

Round3
Hollow body hold
Side plank forearm right
Side plank forearm left
Bicycles
REPEAT

FINISHER 6 minute EMOM
5 tuck jumps
5 burpees

Annnnnnnnd done.

MOLESKINE: Banger after banger after banger.

ANNOUNCEMENTS: NERF WARS ON THURSDAY!!!! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come next week and to the launch on 8/11!

COT: Sometimes what you need to hear the most is the hardest to accept. It’s easy for me to push back, to argue, to ignore. Reminder to listen when others are offering help and most importantly, be grateful for all the many moments in life that are good.

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Who turned on the lights?

AO: the_eddy
Q: FLO , Wolfpack
PAX: Gecko, Jon King, Choo Choo
FNGs: None
COUNT: 5
CONDITIONS: Dark, until it suddenly wasn’t.

WARMUP:

Get acquainted with Ivy.

THE THANG:

Took the Blue trail with questionable guidance.

MOLESKINE:

The Serenity Prayer:

God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

ANNOUNCEMENTS:

Official launch of The Eddy coming soon. Nerf Wars. Check Slack.

COT:

Moment of silence prayers said and unsaid.

Have a good week!

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Starting Position. Move.

AO: the-castle
Q: hambone
PAX: Young and Restless, Goodwill, Chunks, Strutter, StepBrother, Barney
FNGs: None
COUNT: 7
CONDITIONS: Swampier than a damn monster movie

WARMUP: Disclaimer this is America–you can sue me or F3 Nation.

THE THANG: Run around, do some merkins, learn to count correctly, do some burpees, sprint it out.

MOLESKINE: Count right or pay the price.

ANNOUNCEMENTS: Silent crew. It’s that time of the year.

COT: Thankful God has given us another day, given us July, given us Tennessee, and given us freedom.

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The Dirty Dozen

AO: thebuffalo
Q: The Bobs
PAX: Goose, Ultratecht, Goodwill, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: About as good as you can get in July

WARMUP: SSH, Good Mornings, Willy Mays Hays, Little Baby Arm Circles into World’s Greatest Stretch, mosey around neighborhood

THE THANG: 3 Rounds — 12 reps each exercise
1. Merkins
2. Squats
3. WWIs
4. Burpees
5. Lunges (1 as one)
6. Carolina Dry Docks
7. LBCs
8. Mountain Climbers (2 as one)
9. Plank Jacks
10. Jump Squats
11. American Hammers (2 as one)
12. Overhead Press

Mary in the lot

MOLESKINE:
Falling-with-style EH during COT. @Baggage recently moved to Nashville, lives in East, and looking to get back on the saddle. Be on the lookout both here and at toratoratora and say hello! (and your best behavior… he’s a lawyer)

ANNOUNCEMENTS:

COT: the power of habit

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Crazy Train

AO: pain-train
Q: FLO
PAX: Pitmaster, Cheeks, Motorola, Shakira, Sooie
FNGs: None
COUNT: 6
CONDITIONS: hard to breathe

WARMUP:

– Good Mornings
– Willy Mays Hayes
– Slow Merkins with some amateur yoga style stretches

THE THANG:

Moseyed to grab coupons and took to church parking lot.

1. Listened to Black Sabbath – War Pigs / Luke’s Wall (RIP Ozzman) while doing following exercises:

– Curls x 5
– Overhead Press x 5
– Walking Lunges
– SSH x 5
– Reverse Walking Lunges

*Repeated sets until song was over (8 min)

2. Left coupons and mosey to 9 Square area.

– 7 pull-ups followed by burpee broad-jumps. Continue sets while reducing number of pull-ups until you reach 1.

3. Mosey to tennis court.

– 5 jump squats followed by suicides. Continue sets while reducing number of jump squats until you reach 1.

4. Mosey to get coupons and stop at pavilion.

– Final 8 minutes – 10 dips on park benches followed by 10 ab crunches. Repeat sets until time.

MOLESKINE:

Discussed defining what success means to you personally at different stages of life. For me, it has changed over the years and it has always helped to slow down reevaluate where I am currently. Make sure my goals line up with my personal definition of success and the life my family and I want to lead and not someone else’s. Encouraged goal-setting with the balance of also being content, which is hard for me to do. Being grateful for your current place in life is important to remember, as where you are currently could be someone else’s goal.

ANNOUNCEMENTS:

Nerf Wars! Check Slack.

COT:

Moment of silence for prayers said and unsaid.

Have a great weekend gents. Enjoyed it!

FLO

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Traveling Time (while largely staying put)

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: Soupy

WARMUP: OYO Stretches

THE THANG: Mosey to playground. PAX did down unders/body rows on the swings then 50x Freddie Mercuries (each side = 1/2). 5 rounds with variable number of down unders: 30x, 20x, 10x, 15x, 20x

PAX paired off and did squats while passing a rice bag. 3 minutes

Staying in pairs, partners did WW1s facing each other and passing the rice bag at the top of their WW1s. 3 minutes, 50 seconds (also, an eternity).

During the partner exercises, PAX shared their favorite US travel destinations.

Rice bag hold. 1 PAX got on their six and held a rice bag in their hands over their head while also doing a six-inch-hold with a rice bag on their shins. Hold as long as possible while the other PAX counted and encouraged. 2 full rotations. In the first, Pole Dancer held for 31 seconds but everyone did at least 25s. In the second round, Toothless incorporated some micro-adjustments to extend out to 40s, but everyone did at least 27s to better their time. Strong work.

Mosey to benches. 30x dips and 30x benchy crunchy frogs. 3 full rounds.

2 rounds of WW1s plus 10-15s hollow body hold.

30x Alabama prom dates
30x right leg fire hydrants
30x left leg fire hydrants

Hollow body hold till time.

MOLESKINE:
– Rice bags… still going strong.

ANNOUNCEMENTS:
– CSAUP
– Nerf war
– Check slack

COT:
– Everyone expressed some gratitude to kick off the day

Thanks for the opportunity to lead. Always an honor and a pleasure.

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Good Warmup

AO: thestronghold
Q: SalPal
PAX: Chunks, Barney, Wham-O, Purple Tiger, Shocker (Mark Holmes), Young and Restless, Red Skull, Decaf, Puppy Chow, Step Back, Napoleon, Purple Rain, Old Maid, Big Mama, Cow Pie, Cool Runnings, Clorox, One Star, Beyonce
FNGs: None
COUNT: 20
CONDITIONS: Absolutely perfect, if you ignore the heat advisory

WARMUP: Never heard of such a thing.

THE THANG: 100 SSH, Good ‘ol Sally Shake’n’Bake, Deconstructed Burpees + Bear Crawls

MOLESKINE: Received a temporary ban from the Stronghold. I guess I did something right…

ANNOUNCEMENTS: CSAUP 50!

COT: Families, patience, discipline and excellence.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.