Backblasts

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Bomber 11-11-2022: Celebrating 5 Years in the Beautiful Driving Rain

A shy over 5 years ago, I finally relented to Ebola’s prodding and came out to meet a bunch of men, working out, in the dark cold gloom. Led by Hambone, I thought I would (but proudly did not) splash merlot after the WOR.  Flash forward to 2022, and the positive impact of F3 on my life, especially the past 3 years, has been huge (if my biceps are not quite so).  Thus, this morning, I wanted to celebrate all things 5.

PAX:  Black Lung, Focker, Legal Eagle, Michelin Man, Porcelain, Salpal, Supernova, T-cell, Tim the Toolman, Vector (QIC) and Wet Wipes with the dedicated wounded but healing walkers Cub Cadet and Firefox

Conditions:   Pelting sloppy rain, 60s – truly in the words of many PAX “beautiful”

Playlist:  Bands and songs with “5” in the name — a lot of bands with a lot of not so good songs:

I Want You Back – Jackson 5 (inadvertently deleted from playlist at the start by the soggy Q)
Wake Up Call – Maroon 5
Mambo No. 5 – Lou Bega
White Lines – Grandmaster Flash and the Furious Five
9 to 5 – Dolly Parton
Video Killed the Radio Star – Ben Folds Five
She Looks So Perfect – 5 Seconds of Summer
5-1-5-0 – Dierks Bentley
Worth It – Fifth Harmony
Go Where You Want to Go – The 5th Dimension
Bad Company – Five Finger Death Punch
When the Lights Go Out – Five
Kick Out the Jams – MC5
Glad All Over – The Dave Clark Five (cut for time)
Superman (It’s Not Easy) – Five for Fighting (cut for time)

Disclaimer given and then mosey in the beautiful pelting rain to the McCabe Rec Center for the Sloppy Warm-o-rama (as Q tried to get music started):  

Squats, LBAC, Reverse LBAC, WMH, Good Mornings

The Thang:  5 Exercises, 5(0) Reps, 5 Sets

5 exercises: Merkins, squats, big boy sit ups, DIPs, pull ups

Do 50 reps of each, run around the Rec Center, repeat for 5 sets. Q, in the interest of time, Q reduced reps of a selected exercise to 5 with each set.

Mary:  Flutter Kicks, Ankle Lifts, 10 Burpees, and a few SSH to close us out.

COT:

  • Open Tab (or Maybe Tap Out, Tap In – we were confused) tonight — check Slack for deets and come for the beers and more importantly the discussion.
  • 30 seconds to listen to the world (and our walkers returning to the COT)
  • Sincere thanks to the HIM and F3.  This morning, being grown up dudes basically splashing in the rain, illustrates why F3 is so special.  Reach out to those we encounter who would benefit from F3 as I have — I am stronger physically, emotionally, mentally thanks to all of the HIM who I’ve encountered along this journey.  Keep pushing and inspiring me and each other. #ISI
  • Also, I unfortunately failed to send thanks for our veterans on 11/11 — appreciate all of you (including Porcelain and Cub Cadet who were with us this morning).
  • Cafe Dose followed and was awesome (complete with Focker looking like he walked out of the sauna at the Y)

SYITG,

Vector

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Veteran’s Day Q

11 11 2022

Temp : 56
Gloom Factor : High

PAX : Esposa, D Frost, EZGO, Bagger Vance
QIC : BV

Disclaimer Claimed
Mosey Top Loop

WOR :
SSH, IW, Squat n Reach, Lateral Bounds x 11 IC
GMA, Willy OYO X 22”

THANG :

EVO I
11s @ CH’BAP
2 CT Iron Mikes/Squats

EVO II
11s @ Playground/Pavilion
Pull Ups/Block Rows w OH carry, RT/LT shoulder carry and RT/LT Farmer’s Carry

EVO III
5’ Suicides
22 Burpee Buyout

Quick Broga Sesh

Time

Playlist

War
Fortunate Son
Born in the USA
For Whom the Bell Tolls
masters of war
A Hard Rains gonna fall
Gimme Shelter
Orange Crush
Dress Blues
Rooster
Star Spangled Banner

NMM – Fearsome foursome got out in the rain and did some work this am. Simple yet effective.

Coffee talk was mostly YHC riffing and the others eye rolling hard.

To the best of my memory – who is Rooms 2 Go, Ludwig’s getting some bumper plates, Ben Folds use of “coterie”, Mean Girls, is the answer in the question, developing leaders, best burger in the USA, crack fries, apologetics, Sewanee.

YHC,
🎒🐜

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Farewell yellow block road

3 Oct 22

Temp :
Gloom : Nil

PAX : T Cell, W4AG, Movin on Up, A/R, Focker, Deep State, EZGO, Bagger Vance
QIC : BV

Disclaimer

Mosey – Out Hogan, first left, first left past Ludwig’s, left on Trousdale.

WOR –
Scissor Jax
Core stuff
SSH
COBRA, DD, asp
6ct Merks
High skips
Rev high skips
Bear crawl
Crawl Bear

Blocks
Squat stretch x 3 x 20”

EVO I
4 Rounds
Pull x 5
Push x 10
Squat x 15

R1 – pull ups, merkins, squats
R2 – Renegade pull ups, swerkins, Pistol squats
R3 – chin ups, swing rows, squat jumps
R4 – pull ups, merkins, squats

EVO II
Suicides

EVO IV
Block push/pull
P1&P2 push then drag block about 50’ while the other PAX perform different exercises w block. Flap Jack until all 4 groups rotate through.
KB swings
OH Press
Thrusters
Curls

EVO V

Blocks up back to row bars
Deep Squat holds x3 x 20”

EVO VI

1 Burpee
1 GM
2 Burpees
2 GM

MARY –
Various core work movements

TIME

NMM – True honor to have the MML T Cell out in the Shire today. As usual, MOU, W4AG & A/R led the way in speed, reps and form; the rest of us were truly on awe. Focker made it back to the Shire and had some nice MC going. As we entered the lot, it looked as if EZGO was phoning a friend; turns out he was just adjusting his coif. Deep State continues to vie for MVEH this year … T Claps to Floppy who oddly enough has posted fewer times recently than his protege. Hmm. No quarterly citing of Juan Valdez, WOTS he’s got a new program going on.

Tunes from Sir Elton John.

BH – Greyson, MOU’s newborn nephew who has some respiratory / lung issues and is in the icu.

YHC,
🎒🐜

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For Coolio

Time under tension, 6s, Coolio

Squat
Hinge
Push
Pull
Press X
Carry X

Temp : 50
Gloom : Moderate

PAX: Chef Boyardee, Tealfin, Chip N’ Dale, Beaker, Dry Rub, Neo, Iron Head, Chatterbox, Big Bayou, Arm Bar, World Tour, T Sizzle, Shocker, Skeet, Black Widow, Hambone, TOGA, Blue Mule, Decaf, Det Pikachu, BNB, Red Skull, YnR, Bagger Vance

QIC: BV

Circle Up, Disclaimer 0530

SSH (couple of restarts) X 13 IC
Spider Man Stretch
SGL leg bridges R/L
Bird dogs R/L
Black Widow Reach Backs R/L

Mosey to parking lot 326 for quick explainer and partner up 1:1 413:F3

THANG-

I –
To the Row Bars
Gr1 on Bars 6s Up, Down, Hold x 6IC
Gr2 Wall work – Johnny Bench, Supermans F/R
Flap Jack

II –
Partner IP run to old bball court
6s
Squats
SGL DL R/L
Merks

III –
Bball Court II
GR1 Drop Squats
GR2 Suicides
Flap Jack

Mary –
Various plank movements

Time

NMM: working on the theme of time under tension … fewer reps more focus on form and static holds. With the recent passing of Coolio, we listened to Gangstas Paradise. Partners asked to focus on keeping together and holding each other accountable to form.

TOGA up next week. Be sure to join us for Tortoise n Hare on Tuesday’s. 3 mile loop around campus.

YHC,
🎒🐜

 

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Bomber – 09.16.22 – “16th September”

16 (on the 16th!) PAX paid a trip to the Museum de Pain to critique form.

QIC: Princess Aurora

PAX: Black Lung, Caddieshack, Coach Weird (FNG), Firefox, Focker, Legal Eagle, Michelin Man, Pop-A-Lock, Ranch Hand, Spanarkel (WL-Lake Norman), Siri, Supernova, T-Cell, Toolman, Wet Wipes

THE THANG:

Medium mosey over to the side lot entrance to reintroduce an old Stonewall standby: the Ark Loader. PAX travel up the hill by Bear Crawl, followed by Bunny Hop, Crab Walk, and Duck Walk. SSH for six.

Return to startex for COP:

  • SSH x 8
  • LBAC F x 9
  • OHP x 10
  • IW x 11
  • LBAC R x 12
  • Hillbillies x 13
  • Nordic Jacks x 14

Hop over to base of driveway for the main event. In honor of René Magritte’s painting, 16th September, PAX partnered up to complete 160 team reps of the following:

  • Merkins
  • Ab Thrusters
  • Glute Bridge
  • Raise the Roof (OHP)
  • Iron Mikes (1ct)
  • T Raises (Bent-over Reverse Flyes)
  • Turkish Sit-Ups (switch sides every 10)
  • Elbows to Knees (Reverse Crunch-ish)

Almost everybody got through the entire circuit just before time was called.

COT/BOM

MOLESKINE:

Qing Bomber is always a pleasure, and today was no exception. An already special morning was made more special as this was our first opportunity for a post-Bomber visit to dose since 2020.

Welcome to Caleb aka Coach Weird!

BULLHORN:

TAPS

  • Formica and family as they goodbye to his father who entered hospice this week.
  • Wet Wipes’s M and all other women as they grapple with a shattered veil of safety in the wake of Liza Fletcher’s tragic murder.
  • Pop-A-Lock’s back and continued healing

Announcements:

  • Tennessee Tussle, brought to you by F3 Spring Hill, will run Saturday, Nov 12 at 0630 in Pinkerton Park in Franklin. Teams of four from across Middle Tennessee regions will compete in a unique workout relay in one of three divisions for bragging rights and a good time. Read more here.

Go Tigers.

PA out

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F3 Nashville 8th Anniversary Convergence – 09.13.22 – “8-Bit”

39 PAX, including one FNG, converged at St. Paul Christian Academy, home of III Pillars, to celebrate 8 years of F3 Nashville with a workout and to knight our knewest Knantan, Michelin Man.

Conditions: Positively sublime

QIC: Oatmeal, Pedialyte, Princess Aurora*, Sooner

PAX: Bad Boy, Bagger Vance, Bareback, Black Widow, Blindside (WL-KNX)*, Boone’s Farm, Breadsticks, Caddyshack, Detective Pikachu, Flying Monkey, Formica, Gov’t Mule*, Grape (LIFO), Grisham, Haggis (FNG), Hipster, It’s Just Lunch, Michelin Man, Moneyshot, Movin’ On Up, NFT, Offshore, Pole Dancer, Ponzi, Ranch Hand*, Right Said, Screwball, Siri, Supernova*, T-Cell, Toga*, Toothless, Topanga, Vector, Venus

*Extra Credit – an 8-ct Bodybuilder Apocalypse from 0515-0525

THE THANG:

Welcome, disclaimer, and medium mosey over to field for COP:

  • SSH x 21
  • WMH x 8
  • LBAC x 8 F/R
  • Reverse Flyes (Ws) x 8

Main event:

Count off 1-3 (starting with Bad Boy *whoops* Screwball).  1s are with YHC, 2s with SoonMeal, and 3s with Pedialyte. Each group starts at one of three stations and rotates through roughly every 10 minutes. YHC gave a template to the co-Qs but encouraged them to make it their own. Read on for all iterations!

Group 1 – PA

  • Station 1 – Track
    • “8 Track” – PAX complete descending reps of Ab Thrusters 8>1 with a lap around track after each set (it’s a 200m track).
    • Soundtrack – “Reelin’ in the Years” – Steely Dan, “Born to Run” – Bruce Springsteen
  • Station 2 – The Hill (off side of track)
    • OTD in 1985, Super Mario was first released, so PAX performed a “Super Mario Ladder” – 8 Jump Squats at the bottom (Mario on land), Bernie to top, 8 4-ct Flutter Kicks at the top (Mario in water), run back down. Descend ladder subtracting one rep from each exercise each round all the way to 1.
    • Soundtrack – “Overworld Theme,” “Starman Theme,” and “Underwater Theme” – Super Mario Bros. soundtrack; “Killing in the Name (8-bit Version)” – Rage Against the Machine
  • Station 3 – Jungle Gym/Swing Set
    • “Hangin’ 8s” – 7 pull-ups and 1 Underdog (row on swing), 6 pull-ups and 2 underdogs…1 pull-up and 7 Underdogs. 
    • Soundtrack – “Sultans of Swing” – Dire Straits, “Swing Swing” – The All-American Rejects

Group 2 – SoonMeal

  • Station 1 – abs for 20 count with 1 lap between.
  • Station 2 – 8 count ladder with squats on the bottom, Bernie up the hill, four count flutter kicks at the top.
  • Station 3 – Underdogs aka Down Unders and dips rotating for duration.

Group 3 – Pedialyte

  • Station 1 – 8 reps each of WW1’s, V-ups, American hammers followed by 1 lap. 16 reps of each followed by 2 laps.  24 reps of each.
  • Station 2 – Ladder with jump squats at the top, Iron Mikes (jump lunges) at the bottom.
  • Station 3 – Same as Group 1, but we finished early and did bear crawls from one side of track to the other then 5 burpees, repeating until rotation.

Reconvene at midfield for everybody’s favorite, Jack Webb. 1 Merkin on Q’s call of “down” followed by 2 Air Presses. 2 and 4, 3 and 6,…8 and 16. #crowdpleaser

4MOM honoring the place this whole thing started:

  • Sit-ups x 8
  • Elbow to Knee (L) x8
  • V-ups x 8
  • Imperial Walkers x 8
  • Elbow to Knee (R) x 8
  • Reverse Crunch x 8

Quick photo op, sports team bleacher-style (thanks, Haggis), and mosey back to lot for COT/BOM.

MOLESKINE:

T-claps to Oatmeal, Sooner, and Pedialyte for combining forces to deliver this special workout as well as T-Cell, Toothless, and Michelin Man who also played a part in making this happen. So much leadership on display!

On an occasion such as this, it was only fitting to pass the Nantan baton, and I had the honor, as CCR’s delegate in his regrettable absence, of passing it to none other than Michelin Man. We are grateful for CCR’s gracious service to F3 Nashville and move forward with excitement and anticipation of great things in the Michelin Man era. If I may speak for him, I believe if he would have you remember just one thing from this season, it would be that “you are freed to lead.” Don’t forget it!

BULLHORN:

  • Welcome to FNG Spencer Westcott aka Haggis!
  • Be on the lookout for more special events as we add them to the calendar. There’s an appetite for them amongst the PAX, so let’s work together to deliver!

Always a pleasure,

PA out.

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NASHVILLE – 6/28/22

AO:

Middle Earth

QIC: 

Pumpkin Spice

PAX: 

Bad Boy

Dr. Rupp

Hipster

Moneyshot

Siri

Sooner

Supernova

The Shield

Toothless

Gloom:

Delightful, high-60s

Warmorama

A little jog around the John Trotwood Moore facilities, stopping by the tennis courts for some warm up exercises.

  • SSH x 10
  • LBAC x 10
  • rLBAC x 10
  • Moroccan night clubs x 10
  • WMH x 10

Main Event

NASHVILLE

The PAX partner up and make their way to the field (AKA Pelennor Field). One partner does an exercise, the other runs 2/3 across the field (~100 meters) and Bernies back. Flapjack.

Exercises are below:

No hand merkins (Hand release)

American Hammers

Squats

Humpers, monkey variety

V-Ups

Incline Merkins

Lunges

LBCs

Eight count body builders

After all NASHVILLE exercises are complete, the PAX then moved on for some 3 Pillars exercises, as (save for the most OG Princess Aurora), Middle Earth was the 3 Pillars AO before we were kicked out for COVID. This was an homage to the hallowed grounds of the original iii Pillars.  This was the same idea as the first part of the workout, just different exercises.

3-Count Leg Lifts (3 seconds up, 3 seconds down)

Plank Jacks

Imperial Walkers

Lieutenant Dans

Little Baby Arm Circles

Alternating Shoulder Taps

Reverse Crunches

Split Squats (AKA Iron Mikes)

A total of 2.5 miles of traveling occurred during the morning’s festivities. The PAX then made their way back to the Startex for some Mary EMOM, with Flutter Kicks, Homer and Marge (AKA Alabama Prom Dates), Happy Crunchy Frogs (we missed you T-cell), and Good Mornings.

Moleskin:

I mentioned this in my last #Bomber Q last week, but it’s worth reiterating here for the #MiddleEarth PAX. The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last Q while living in Nashville, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!

It became clear that the coffeteria GOAT needed a proper name for his post-workout refreshment setup, and with #MiddleEarth as the AO name and beverages being served out of the back of his vehicle, after various naming ideas it was only appropriate to name it the Prancing Pony. If you don’t get that reference, I feel sorry for you that you haven’t seen the Lord of the Rings recently enough.

COT:

Praise for Moneyshot being back with us after a month out with some health issues.

  • PSpice
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NASHVILLE — 06/24/22

QIC: 

Pumpkin Spice

PAX: 

Black lung

Breadsticks

Crablegs 

Crawlspace

Cub cadet

Firefox

Focker

Hambone

Lunch lady

Michelin man

MCafee

Natural ice

Oops

Princess aurora

Ranchhand

Right said

Siri

Supernova

Vector

Yellow Hammer

Gloom:

Delightful, high-60s

Warmorama

A little jog around the greenway, stop at the top deck for some exercises.

  • SSH x 10
  • High Knees x 10
  • Butt Kickers x 10
  • LBAC x 10
  • rLBAC x 10
  • Moroccan night clubs x 10
  • WMH x 10

Main Event

NASHVILLE

The PAX partner up and make their way to the top of the entrance hill. One partner does an exercise, the other runs to the bottom of the entrance and Bernies back. Flapjack. SSH for the six before moving to the next exercise. Exercises are below:

No hand merkins (Hand release)

American Hammers

Squats

Humpers, monkey variety

V-Ups

Incline Merkins

Lunges

LBCs

Eight count body builders

After all NASHVILLE exercises are complete, the PAX make their way to the startex for some Mary Go Round, whereby we do 60 seconds of a Mary exercise I call out based upon my perceived favorite Mary exercise from certain long-time PAX.

Vector – Box Cutters

Crawlspace – Hello Dolly

Crablegs – Time Machine Leg Lifts

Hambone – Alabama Prom Dates

Firefox – High Plank

Princess Aurora – WWIs

Black Lung – Flutter Kicks

Moleskin:

The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last bomber Q, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!

COT:

Prayers for Lunch Lady’s friend Jim, who was recently diagnosed with small cell carcinoma.

  • PSpice
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Grateful Q

Future Q

Functional Movement / Nasal Breath work

Long Mosey

I –
WOR
Forward Hops
Side Hops
Seal Clap Hops
Plank Jax
High Skips
Rev High Skips
Side Shuffles

II –
(6) Spider Lunges
(17) Bear Crawl Walkout
(22) Gorilla Walk
(22) 1/2 Kneeling Chops (R/L)
(17) Row x 2, Curl x 2, Press x 2, Thruster x 2
(6) Pull Ups

III-
Broga
Turkish Get Ups
Sprints

IV-
MARY

NMM –

Plans are merely a thing to be deviated from. ~ J. Garcia

So, I designed today’s Q yesterday and had a few leftovers from my last Q at 413. Per usual, I deviated and the above is pretty close to what happened.

Thank y’all for letting me lead. Pretty good total body workout for the crew with some dynamic movements, primal movements and some Broga moves to get breathing back under control.

Solid work from the HIM today. See y’all next week.

Today’s playlist

 

YHC,
🎒🐜

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Functional METCON

Temp: 61
Gloom Factor: High

PAX: accounts receivable, Topanga, W4AG, Cinderella, EZGO, Bagger Vance
QIC: BV
0530 – Disclaimer Claimed

Dupree Loop

SSH X 13 IC
Sumo Drops X 10 OYO
Power Iron Mikes x 13 IC
Inch Worm Merkins x 10 IC
MTN Climbers X 20 IC
Spider Lunge w Rotation X 10 IC

8 Rounds-

5 Pull Ups
10 Merkins w Alt Arm Extension
20 Iron Mikes – SGL Count (1-4), Apollo (5-6), “Broad” jumps /Reverse shuffle (7-8)
30 Pistol LBC (15R/15L)
40 Squats

Mary
Bear Crawl / Crawl Bear
Bear Crawl Walk Arounds
Bear Crawl Kick Outs
Side Shuffles (L/R)
High Skips (F/R)
Hold low squat

Time.

Tunes – https://open.spotify.com/album/7vAB87YflHzcgkuIp8RprK?si=tfp43D85T0eKhngOhfSN1w (Because who doesn’t want a 19’ Turn on your love light)

NMM – Hearty crew per usual at Detention. Topanga did his best Venus cover and showed up at 0535. Good to see EZGO back out after almost losing a finger on Friday if not for YHC’s excellent first aid skills. As usual, Cinderella hated the music. Accounts Receivable led us all in form while Works For a Guy was our pacer.

BH –
New 413 Class started up with 7 young men looking to become HIM.

MEMORIAL DAY MURPH options abound … link attached https://f3nashville.slack.com/archives/C3NL0TTM3/p1652286463765569

YHC,
🎒🐜