Backblasts

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“Recovery Day”

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, AAA, El Capitan, G-string (Eli Kresta), Pebbles, The Banker, Squints (Will Simpson), Sooie, Ringo, @Bumblebee, @BigRed
FNGs: None
COUNT: 11
CONDITIONS: Brisk morning air and a cold, wet ground
Ended with cold brew and a beautiful sunrise

WARMUP:
-side straddle hops
-plank walkouts
-bacs
-back bacs
-willie Mays hayes
-slow squats

THE THANG:
Indigenous run to hill

Partner up
bear crawl up/crawl bear down
Round 1: Iron mikes
Round 2: merkins
Round 3 world war 1s

Partner carry to playground
two rounds pull-ups x 10
Two rounds swing ups x 15
Partner is holding squat

Wheelbarrow to table
Two rounds:
pike push-ups X20
Step-ups X20

One Round:
Erkins x25
Split squatsx12

MARY:
7 minutes of Mary
Slow leg raisesX10
Flutter kicksX20
Emperor penguinsX20
Spider-Man push-ups X16
Mountain Climbers X20
Plank X1minute

ANNOUNCEMENTS:
Possible Convergence coming in October
Octo-burpee starts soon

COT:
Hope is the most painful of virtues. It’s a desire for some good not yet attained. We can get too lost in the bad going on around us, but if we ever want our hope to be realized, we have to be the change. To leave a better world for our children, we must be better ourselves and raise good children. Raise them to love well, to fight hard, and surpass us in virtue.

Prayers for @squints as he moves next Monday.
“” for @el_capitan ‘s parents who are traveling
“” for @g-string ‘s dad who turns 57 today

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.

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Burpees and Kickball

AO: handsomizer
Q: Natural Ice
PAX: Detective Pikachu, Grape, Natural Ice, Spinal Tap, Cuban Missile, Wedding Singer, Chunks, Freakonomics
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.

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III Pillars – 09.05.23 – “Fumble”

AO: iiipillars
Q: princessaurora
PAX: batter, Bad Boy, Cowboy, Harbaugh, Pep, Zelenskyy, wardas1, moneyshot, monster biscuit, Grape, Go Fish, Pencil Pusher, Young Pawn, It’sJUSTLunch, Focker, Betty Ford, Will Norton, Haggis, Swiffer, 0
FNGs: 1 0
COUNT: 20
CONDITIONS:
Soupy

WARMUP:
After a brief disclaimer and admission to being a Clemson Tiger, YHC informed the PAX I would be attempting to make them experience the hurt and confusion I felt watching our season get off to a rocky start at Duke. While I’m not sure if I accomplished the hurt, confusion abounded throughout the workout!

Mosey to track for 4 laps/.5 miles at medium pace and followed with COP:
– SSH x 28
– LBAC F/R x 7
– SnL Squats x 28
– Merkins x 14

THE THANG:

Head over to the jungle gyms and swingset to grab some bar for pull-ups. Max reps followed by equal number of seconds rest. Rinse and repeat until you can only get one rep.

Mosey back over to the short hill off the track. This is where I really laid on the confusion. Re-living the two fumbles and dropped passes, we dropped the B.A.L.L. as well. PAX continuously run down hill and back up stopping EMOM to perform 7 reps of exercises below. After going through entire circuit in the first round, I adjusted the game plan to be one exercise at each minute mark.
B – Burpees
A – Ab thrusters
L – Lunges (2ct)
L – Leg Raises

After one (or two) cycle(s) through, PAX were instructed to run the hill 16 more times, still stopping for exercise EMOM. Once all laps were done, PAX could rest for remainder of minute.

It was all as confusing it looks, but rest assured, it was very on brand for the Clemson offense.

Mosey back to startex for…

MARY:
– APDs x 10
– Merkins x 15
– Jane Fondas L/R x 10

ANNOUNCEMENTS:
– 9/9 – @Cowboy on Q for a 9/11 workout at 0600 at Percy Warner Stairs.
– 9/13 – F3 Nashville’s 9th Anniversary workout at #titan. 0500 preamble led by YHC. 0530 main event with @DintyMoore
– 10/1 – Octoburpee Challenge begins. See @Black_Lung for details
COT:
– Prayers for @batter’s cousin’s marriage and @two_face’s next step in his career

Go Tigers.
PA out.

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Labor Day gains

AO: westeros
Q: DintyMoore
PAX: Chunks, DintyMoore, hambone, Pep, Salpal, Spinal Tap, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Clear and pleasant

WARMUP: 10 burpee buy-in, 25 SSHs, 25 Small Arm Circles, 25 Large Arm Circles, 20 LownSlow Squats

THE THANG:
Mosey to back of school for Progressive 11s
Burpees and Lt. Dans with travel including Broad Jumps, Bear Crawls, and Skips and extending one parking space for each exercise

Mosey to The Hill for Jacob’s Ladder x 7
– sprint to top of hill for a burpee, add a burpee on each trip

Mosey to StartEx with three burpees at each speed bump and three at the flag

MARY: Each PAX contributed one exercise for a full circle Mary

ANNOUNCEMENTS: #TheKnoll Launches tomorrow in Bellevue, Convergence for 9/11 on 9/9 at PW steps, Nashville 9th Anniversary Convergence at Titan on 9/13.

COT: Playlist – https://open.spotify.com/playlist/3aCkIvOaHydcaP80vWyfW6?si=7tBFAMr7RJ-OH3LGxtdTAw

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The Knoll BB – 8/17/2023 – “DORA/11’s”

11 PAX and 2 2.0s got together to do hard things we can control to get ready for the hard things we can’t control. 

Weather: a taste of fall (low 60s, foggy, and awesome)
PAX (13): @Pebbles, @Sooie, @AAA, @Timber, @morning star, @DB, @Squints, @G-string, @El Capitan, @The Banker, @Ringo, @Smoltz (2.0), @Bumblebee (2.0)
Q: Timber

Warm-a-Rama:

  • mosey to stop sign (not quite) and back
  • 10 reps of 4-count: high knees, squats, merkins, mountain climbers
  • 30 seconds stretch OYO
The Thang 1: DORA
  • 1 partner runs to cones and back (~100 yds), while other partner performs reps of exercise
  • reps are counted cumulatively between partners
  • Exercises: 100 reps of burpees, step ups (1 is 1), and BB sit-ups
  • waiting for the 6: run to cones and back
The Thang 2: 11s
  • exercises: pull-ups/swing rows and iron mikes
  • perform 10 reps of 1 exercise and 1 rep of the other, 9 reps and 2 reps, etc.
  • waiting for the 6: dips or planks
The Thang 3: final burn
  • partner carries, down to cones and back
Marys:
  • 20 reps of 4 count: flitter kicks (led by @Squints), American hammers (led by @AAA)
Moleskin:
Why choose to do hard things? Why wake up early and come get your backside kicked by a tough workout? My perspective on this question has changed over the last few years. I learned of a term called CHOSEN SUFFERING from a wrestling coach that I admire. We will all face challenges in our lives, maybe even traumatic challenges. By choosing to do tough things, we are training ourselves to handle the defining moments in our lives when suffering is not chosen.COT:

  • Count-a-rama, name-a-rama
  • Announcements: nothing to note
  • Prayer requests: @DB’s family, @morning star’s Dad and sister and trip, @Squints to find a good house for his family
  • Ended with a prayer & some coffee (courtesy of @morning star!)
Thanks to everyone that came this morning!
– Timber
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Westeros BB – 08/14/2023 – Core movements through the decades

15 PAX and 1 FNG enjoyed some grounding core work and weighted carries to celebrate 4 decades of YHC’s life.

AO: Westeros (Elmington Park, West Nashville)
CONDITIONS: dark and lovely
PAX (16): @Pep, @Pop-A-Lock, @CubCadet, @Mermaid (from Knoxville), @Sherlock, @Grape, @Natural Ice, @Vector, @Tim the Toolman, @DintyMoore, @Supernova, @Black Lung, @Salpal, @Red Skull
FNG (1): @Shepherd’s Pie
QIC: YHC

5:30 – YHC, drowsy from too little sleep welcomed the PAX and forgot the disclaimer.

PAX reminded YHC of disclaimer on the mosey. Thank you!

WOR:
Mosey to a spot on the field and
– plank + gratitude pop corn
– 10 mountain climbers
– 10 SSH
– 10 IW

Mosey to soccer goals for bear crawls and crab walks.

Mosey back to the top of the field and circle up around the coupons.

THE THANG:
Instruction: we’ll be in a circle doing core work. 1 movement and 1 exercise for each decade of my life. One PAX at a time from the circle will do a weighted carry to large tree across the field. We have a 15# kb, 30# kb and a ruck with 20# in it. YHC showed some variations on the weighted walk: walk with weights at sides, one up/one down, at chest.

Circled up and started:
Decade 1: baby crawl in a circle then plank and 10 up and downs in cadence
Decade 2: bear crawl in a circle then plank and 10 shoulder taps in cadence
Decade 3: crab walk in a circle then 10 Freddie Mercuries in cadence
Decade 4: lunges and then 10 Carolina dry docks

Repeated 4 times (2 clockwise, 2 counter clockwise)

Warm down: mosey to the tree and back, 2x. Some high knees and butt kickers along the way.

COT:
– count-o-roma, name-o-roma
– announcements
– praise/celebration, requests, updates from the PAX
– YHC invited men to take a knee and reflect on their coming week for 1 minute … what’s in front of you, how might you need support? what might your heart be longing for this week.
– YCH blessed the men, their hearts and their week

MOLESKIN:
As I enter my 5th decade I’m thankful for the 4 that have come before it. I’m realizing more and more that to live well in the now I need take excursions back into my past and recover lost treasure, heal old wounds, forgive, honor, grieve what was or what wasn’t, remember joy and celebrate.

In other words, to be the fully integrated, whole man I want to be I need to work to restore all parts of me, some of which have been lost in the wreckage of my life.

This am was a small homage to those excursions as we rotated through 4 rounds of ground movement + exercise. Each decade of my life has highs and lows. Each of those highs and lows of my personal story is grounded in a larger story.

I’m thankful for you men and the work of F3 and the part it’s played in my personal journey over the years.

Onward!
m* out

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Star Wars Water Fight

8 PAX and 9 2.0s celebrated YHC’s (40) and Bumble bee’s (8) birthdays with some cardio and a Star Wars themed water fight.

AO: The Knoll (Harpeth Knoll Park, Bellevue)
CONDITIONS: started dark, but lovely
TUNES: Star Wars sound track
PAX (8 + 9 2.0s): @El Capitan, @Sooie, @AAA, @Ringo + two FNK 2.0s: @Link & @Goblin Crusher, @Squints + four 2.0s: @Bolt, @Sugar, @Bullseye, @Hiptoss, @Timber + 2.0: @Shmoltz, @Pebbles + 2.0: @Big Red, @morning star + 2.0: Bumble bee
FNKs: 2 (Link and Goblin Crusher)
QIC: YHC + Bumble bee

5:30 – Everyone welcomed, disclaimer forgotten

WOR:
Mosey around the field, 40 SSH, 8 Imperial Walkers

THE THANG:
Part 1
– Circuit ladder from 8 down to 1.
– Exercises: incline pushups, low slow squat (with hold), SSH, IW
– Mode of transportation (MOT) between stations: ground movements (bear crawl, crab walk, baby crawl with your 2.0 on your back, etc.)

Part 2
Water fight game:
– 2.0s are storm troopers with water guns, they shoot the PAX
– If a PAX gets hit with water, 10 squats
– If a PAX steps out of bounds, 1 body builder burpee

Switch to PAX shooting 2.0’s for 1 minute
Switch back to 2.0’s shooting PAX. If PAX get hit they plank.

MARY:
– 40 Freddy Mercuries
– plank, then 8 mountain climbers

COT:
– count-o-roma, name-o-roma
– prayer requests … prayer + blessing of PAX by YHC

Coffeeteria followed with the dark stuff from Arkansas (I mean, Costco). Thank you @Sooie!

MOLESKIN:
I grew up fast, which has caused me miss some of my childhood. I tend to be serious and thoughtful, and have trouble playing and having fun. Today, it was nice to enjoy some fun together. 2.0s bring the joy and silliness every time. Sometimes that goes high energy and needs guidance, but overall I am opening up to it and I welcoming it into my heart. It challenges me to lighten up and smile and play. It’s helping me mature as a man.

m* out!

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The Knoll BB – 07.27.23 – “In Soviet Russia, alters mark you”

7 PAX and their 2.0’s contemplated their alters and enjoyed a fun game of soccer.

AO: The Knoll (Harpeth Knoll Park, Bellevue)
CONDITIONS: 70’s and humid
TUNES: birds of the air
PAX (12): @Squints (Will Simpson) + 2.0’s: bullseye, bolt, hip toss, @Pebbles + 2.0: big red (FNK), @morning star + 2.0: bumble bee, @Ranger, @AAA (triple A), @Sooie, @El Capitan
FNG’s: 0
FNK’s: 1 (big red)
QIC: YHC + bumble bee

5:30 – Group welcomed, disclaimer forgotten.

Q commentary: This morning we’re going to reflect on our alters. One way to think about an alter is: it’s a physical representation of a significant event in your life where someone came through for you. In other words it’s a marking of challenging event where someone showed up for you with care, faithfulness, goodness and helped you. That someone could be a parent, a friend or God.

WOR:
– Mosey to morning star’s house to get the coupons (rocks that represent your alter)
– 5 squats at the stop sign
– Find a rock that you can carry for at least 10 minutes. Men chose from a pile of large rocks, 2.0’s chose from a pile of smaller rocks.
– Lunges to the top of the drive way with your coupon
– Walk to the stop sign, 5 squats at the stop sign
– Walk to the park, 5 presses at the entry way

YHC realized that the disclaimer was missed and gave it at the start of the THANG.

THE THANG:
Part 1: let your alter mark you
– Pair up and stay together
– 5 squats, 5 presses, 5 lunches towards the tree in the corner of the park
– if you arrive at the tree before others, burpees or SSH as you wait for the six
– bring your rock

Part 2: mark your alter
Q commentary: In my experience, if I don’t process a challenging event then I carry it like this rock. It becomes a burden. But if I can process it, open up about it to a friend and then get to a place of gratitude about it then the burden is lifted and I grow. The moment marks me in a positive way. I take goodness and wisdom from it.

YHC invited everyone to put their rocks down around the tree and take one minute of silence to consider their alter.

Part 3: soccer fun!
– split into teams and play soccer
– every 5 minutes or so men froze and did an 2 exercises for a minute or so while 2.0’s kept playing, then rejoined the game

MARY:
– 2.0’s took turn doing penalty shots
– if they missed, men did 20 reps of an exercise, if they made it: 5 reps
– exercises: Ukrainian hammers, freddy mercuries, toe touches, some thing else
– circled up to end with a series of planks

Q commentary: Sometimes the best way to think is to plank.

Q commentary: If you have a challenging moment from your past that is still unresolved consider bringing that to someone you trust and sharing it with them, If you’re a kid, bring it to your parents. If you’re a man: take it to a friend or mentor. Don’t let those painful moments become burdens, turn them into alters.

COT:
– Count-o-roma, name-o-roma + named friendly new kid (big red)
– Announcements (see below)
– Pebbles and big red took us out with a prayer and St. Michael’s prayer. (YHC put Pebbles on the spot. Honor to you @Pebbles for stepping up and sharing your heart through your prayer and inviting Big Red to lead us in the prayer to St. Michael)

Coffeeteria followed (thanks for the coffee, @Sooie!)

Announcements: see slack

MOLESKIN:
It was a delight to see the kids and watch them play during coffeeteria.

My desire is to see families built up and strengthened through our time together. I think it’s happening and it’s beautiful.

“If we do not transform our pain, we will most assuredly transmit it” -Richard Rohr

PAX, I encourage you to do the hard inner work of transforming your pain. Marking your alters is one way to do that.

May we all be marked toward maturity,
m* out!