Backblasts

Posted on

Debris

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Hot Route, Culture Shock
FNGs: None
COUNT: 3
CONDITIONS:

Mild, gorgeous sunrise

WARMUP:

SSH
High Knees
Right over left
Left over right
Seal Claps
Arm Circles
World’s Greatest Stretch

THE THANG:

11s on Colbert Hill with Carolina Dry Docks and Burpees

Out to Bars for Station Rotation
1 min AMRAP / 10 seconds rest

Pull-Ups
Dips
Lean Downs
Sit Ups
Merkin
Box Jumps
Leg Raisers
Australian Row

ANNOUNCEMENTS:

Octoburpee Challenge

COT:

Silent mediation with the sunrise

Posted on

Runnin’ and Burpin’

AO: titan
Q: Michelin Man
PAX: DintyMoore, Right Said, Chunks, Natural Ice, Spinal Tap, Tim the Toolman, Michelin Man, Blue Mule, Pep, Firefox, Preacher Man, Bad Boy, Solo Cup, SalPal, Bham DR Pax, Charlotte DR Pax
FNGs: None
COUNT: 17
CONDITIONS: Still too hot

WARMUP: YHC was two minutes late so we went right into it!

THE THANG: Easy. Last man to the front run around the great lawn. Burpee apocalypse along the way at opposite corners. When we finished the burpee apocalypse we split into two groups and did the same thing again.

MARY: 4 burpees to get YHC to 100.

ANNOUNCEMENTS: Many announcements. Check f3nashville.com/calendar/ for details.

COT: Its my birthday! Also, I’m grateful for all of you.

Posted on

III Pillars – 09.26.23 – “Come Together”

AO: iiipillars
Q: princessaurora
PAX: Go Fish, Black Lung, grisham, wardas1, Two Face, Harbaugh, Baguette, Pep, Grape, Ben Cook, Zelenskyy
FNGs: None
COUNT: 12
The Beatles’ 11th studio album Abbey Road was released 54 years ago today. This workout was inspired by and soundtracked by this wonderful album.

“Come Together” -> “Something”
Mosey to field for COP
SSH x 11
WMH x 11
LBAC F x 11
OH Clap x 11
T-Raise x 11
LBAC R x 11

Jungle Gym
“Maxwell’s Silver Hammer” -> “Oh! Darling”
Captain Thor – starting at 1 Big Boy Sit-Up:4 American Hammers (2ct) up to 7:28
Jack Webb – 1 Merkin:2OH Press up to 9:18

“Octopus’s Garden” -> “I Want You (She’s So Heavy)”
AMRAP of 8 reps each
    Pull-Ups
    V-Ups
    HRM

Hill
“Here Comes the Sun” -> “You Never Give Me Your Money”
11s – Jump Squats/Alabama Prom Dates with Bernie up the hill

Field
“Sun King” -> “Carry That Weight”
6 Rounds in Ring
    Squat Hold

“The End” -> “Her Majesty”
Mosey back to Startex and Good Morning through the end

ANNOUNCEMENTS:
– Octoburpee Challenge starts Sunday!
– iiiP gear pre-order is live! See post above for link.

COT:
– Prayers for Pep’s cert, Zelenskyy’s mission trip to Brazil, Formica’s talent search, and Grape’s ear malady.

Go Tigers.
PA out.

Posted on

Hit The Deck

AO: the-knoll
Q: Sooie
PAX: AAA, DB, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, The Banker, Timber, Wolfpack, Bumblebee (2.0), Big Red (2.0), Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
FNGs: 4 Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
COUNT: 18
CONDITIONS:
59 degrees and perfect

WARMUP:
Windmills
BACs
Back BACs
Imperial Walkers
Willie Mays Hays
45 seconds stretching OYO

THE THANG:
Moseyed over to the flood table. Shuffled the deck cards and began 3 rounds of pain. Jokers were in the deck after the 18th and 35th cards. PAX rotated drawing cards. Suit was the exercise, value was the reps. (J – 11, Q – 12, K – 13, A – 14). When a joker was drawn, PAX would run approx 166.8 yards then proceed to the next round of exercises.

| Suit | Round 1 | Round 2 | Round 3 |
| —– | ———- | ——— | ———- |
| ♣️ | Merkins | Carolina Dry Docks | Dips |
| ❤️ | SSH | Mtn Climbers | Burpees |
| ♦️ | V-Ups | Freddy Mercs | Big Boys |
| ♠️ | Spiccolis | Squats | Iron Mikes |

MARY:

ANNOUNCEMENTS:
Octoburpee coming up
YHC stepping up as AOQ for Tuesday workouts at The Knoll

COT:
Romans 12:10 “…Outdo one another in showing honor”

One of the unexpected lessons I’ve learned from the wonderful PAX in Bellevue is the power of encouragement in the midst of suffering. We took turns recognizing the admirable qualities apparent in each other and closed in prayer.

Special shoutout here to @Siri for giving the Knoll a baptism by fire early in May showing us what an F3 workout should be. I was ready to give up at the end of it but he came alongside me and made sure I finished well!

Posted on

Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

Posted on

The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ

Posted on

Weight vs Wait

AO: thestronghold
Q: baggervance
PAX: Chunks, Right Said, Pop-A-Lock, Knuckles, Hacker (Franklin), Red Skull, Ball Box, Dan and Dave, Gump (F3 Kansas City), Decaf, Skeet, Young and Restless, Wreck-it-Ralph, Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
FNGs: 17 Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
COUNT: 31
CONDITIONS: Absolutely Perfect

WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13

THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13

MARY:
5 8 Count Body Builders to end

ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.

COT:

Posted on

Covering some ground

AO: greenmachine
Q: Grape
PAX: The Arch, Focker, Pedialyte, Esposa, Baguette, moneyshot, Movin On Up, Bad Boy, monster biscuit, Cowboy, Sherlock, t-cell, Betty Ford, Rocket Mortgage
FNGs: None
COUNT: 15
CONDITIONS: perfect fall weather

WARMUP:
long 1.2 mile mosey around lipscomb
10 SSH
10 LBAC F
10 LBAC R
10 OH Claps
10 OH Press
10 Moroccan night clubs
10 Seal claps

THE THANG:

Modified Murph: total of 2 (really almost 3) miles in the workout, 100 burpees, 200 merkins, 300 squats

Start at one end zone, do 10 merkins and 15 squats, then run to the 10 yard line and do 1 burpee, run back to end zone, then repeato with 2 burpees at 20, 3 burpees at 30, etc. until working your way back down the field

MARY:

Some flutters, LBCs, mercs, etc.

ANNOUNCEMENTS:

None

COT:

Prayers for T cell on his way to Africa
Prayers for Bad Boy’s brother Josh

Posted on

Flight

AO: titan
Q: greyalbum
PAX: DintyMoore, Tim the Toolman, Right Said, Black Lung, Supernova, Detective Pikachu, Chunks, Pep, Freakonomics, bluemule, @truffle
FNGs: None
COUNT: 13
CONDITIONS: Clear skies, some turbulence, wind 5mph out of the SE

WARMUP:
Mosey Down and back
SSH
Good mornings
Seal Claps
World’s Greatest Stretch
Air Press

THE THANG:
40 French Press w/ coupon
35 LBC
30 Imperial Walkers
25 Goblet Squats w/ coupon
20 Hand Release Merkins
15 Taps

400m Run

40 Freddy Mercury
35 Lt. Dans
30 Incline Merkin
25 Goblet Squats w/ coupon
20 Hammers (American)
15 Taps

400m Run

Burpee Circle/Air Squared(Al Gore w/ overhead clap)
10/10, 9/9, 8/8
PAX do burpees at same time with one HIM calling out the reps, “10 burpees”
When finished with those 10 burpees go into Al Gore and do 10 overhead claps together while in Al Gore then recover
Waterfall reps down to 1

In honor of today being the anniversary of Wilbur Wright’s first circular flight lasting 1 minute 16 second flight 1 minute 16 seconds of Superman, Plank, R/L Side Plank

MARY:
20 Squat Jump
15 Merkin

ANNOUNCEMENTS:
Octoburpee Challenge beginning 10/1 see @blacklung for deets
#thestronghold returns tomorrow 9/21

COT: Licensing, 2.0 sleep, pet stomach issues, et.al.

PLAYLIST: https://open.spotify.com/playlist/6WKf6nNzQLUj7CdLpg1PCz?si=817060d9821b4146

Posted on

Breaking Wind

AO: the-knoll
Q: Pebbles
PAX: DB, morning star, Ex-Pat, AAA, Squints (Will Simpson), The Banker, Sooie, Pebbles, Timber, BigRed2.0, Bumblebee2.0
FNGs: None
COUNT: 11
CONDITIONS:
Beautifully fall and foggy.

WARMUP:
400 meter mosey
side straddle hops
bacs
back bacs
slow squats
stretch on your own

THE THANG:
2-mile relay race
-split into 2 teams
-as a team complete 8 consecutive laps around improvised 400m track
– during race, Pax complete 100 merkins, 100 squats, 100 dips

400 meter mosey

Worlds Fastest Man
– Pax run 1 lap at marathon world record pace (5:40 mile pace) 85 second lap
Eliud Kipchoge is world record holder @ 2:01:09. Dude is 40 years old! Should be an inspiration for all.

Pull Ups x 30 or Swing Ups x 45

BONUS: Javelin Thow! Pax competed to see who could throw a big stick the farthest.

MARY:
5-min of Mary’s

ANNOUNCEMENTS:

COT:
Decide to be good. Always give your best.
When we see successful athletes or people we often assume they are naturally gifted. This is often not true. @Pebbles shared his personal journey from back of the pack JV cross-country runner to relatively successful D1 athlete. The “secret” to success was simply deciding he wanted to be better, then putting in the hard work to get there. As men we can apply this to our daily family and work duties.