5 burpees right out of the gate to get the blood pumping and get warm.
Mosey to soccer fields for Warmorama: IW x 10IC, Hillbillies x 10IC, Squats x 10IC, Merkins x 10IC, SSH x 20IC, WMH x 10IC
The Thang:
Since the AO is called Stonewall YHC felt like we should incorporate its namesake today. 11s: atomic merkins & jump squats – climb up 4ft stone wall in between
Mosey to playground & partner up. PAX 1 runs to top of hill while PAX 2 performs AMRAP pull-ups. R&R x 5.
Flutter kicks x 30IC
Circuit of 15 swerkins, 15 sit-ups, 15 dips, and 15 box jumps. R&R x 3.
Indian run around perimeter of Sevier. Stop at base of flagpole hill for a quick Jacobs Ladder. 7x up the hill w/ increasing number of burpees each trip.
Plank progression.
Mosey to tennis courts. Lunge walk width of courts & back.
Mary: Crunchy frogs x 20IC, LBCs x 20IC, Flutter kicks x 20IC, J-Los x 20IC, 30s high plank.
Bullhorn: Nice work men! Not a lot of mumblechatter today, which I always take as a sign of a good beatdown. Congrats to the PAX who completed Warpath!
PAX: Deep Dish, Cowboy, Vegemite, The Jeweler, T Cell, Bagger Vance
QIC: Bagger Vance
At 0610, 34* felt down right balmy as YHC, Deep Dish and Cowboy headed out for Pre. Pretty uneventful run, save nearly getting run over on Caldwell and DD having the slowest fall ever recorded by a 40 something year old.
The rest of the PAX slowly trickled in around 0657 as the 3 Pre were shaking off the run. Oddly enough, T Cell repeated almost verbatim the conversations DD, Cowboy and YHC had 40 minutes earlier…Temp, Christmas tree dump, etc.
Ok, here we go, short mosey coupled w Side Shuffles and Politicians to the Parade ground for
WOR (weak attempt from YHC to replicate the day’s Q)
SSH x 13 IC
Squats x 10 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Mtn Climbers x 10 IC
Flutter Kicks x 10 IC
Boredom set in and we started the Thang:
Run up to Sunnyside Mansion
Quick bad run down on the days Evolutions, turn on the speaker and start jamming out to Punk Radio on Pandora with commercials, bc who doesn’t want to save money on car insurance?!
Today’s Beatdown brought to you by the Leathernecks of the USMC and the MARSOC short card:
Perform 30X exercises then 10 X exercises, technically no running and performed back to back with no rest…that makes it just a bit more difficult!
30X Supermans Down Hill & Back 30X Ola Binarys (IC) Mosey
Rinse & Repeato (crowd pleaser)
To the Playground for 2 Rounds Max Dead Hang Pull-Ups with Mary thrown in
MARY:
Alabama Prom Dates
Plank
Mariah Carys
LBC Pistols
Plank
Mosey back to Lot
Time.
NM – while we modified some of the MARSOC short card by adding SSH instead of Star Jumps, flipping the F Kix and Mtn Climbers and adding in the running it was still a pretty nasty beatdown. I woggled snot for sure, can’t speak for the rest of the PAX. Awesome to have Jeweler back in the mix, Kotters. By the by, may want to get a new alarm clock as we still start at 0700! Fun workout in a box as Hambone would call it, perhaps in 2018 we can implement the Long Card…we shall see.
Thank you all for being a part of F3 this year; it has been really neat to see this thing grow. As you wind down ’17 and reach for ’18 please think of that guy that could benefit from shared suffering, not being left behind and having a Fellowship that seeks to protect him. I am ever grateful for 5 Star’s introduction of F3 to me in the fall of ’14, it goes without saying that life would look a lot different without you HIM around. Again, I would encourage you to reflect upon the HIM that you have come to know for the first time or have gotten closer to through F3 and urge you to focus on just one EH a quarter that you can share this IMPACT with.
So, in closing, I want to thank yall for pushing me, allowing me to push you and for being a part of something that is bigger than us all.
Bullhorn –
NYD workout led by Princess Aurora at The Hill at 0700 on 1/1/18…it will be a doozy, I’m sure but worth every minute of it! I don’t know what this year’s theme will be but I can almost guarantee you a well schemed theme.
Keep our brothers in your prayers that have lost loved ones over this last year on the front of your prayer/thought list. This is a tough time for them and we should be lifting them up as much as possible.
Warpath version 93 coming up on 6 January, should be about ½ Marathon distance wise with about 4 AOs sprinkled in for good measure. Startex is Armada at 0500, endex should come 3-3.5 hours later, guessing back at Armada. Please reach out to Big Bang for routing and details.
5K4MLK coming up on 15 January, see www.5k4MLK.com for more details and information.
The Pax: Hambone, Bagger Vance, Spider Bite, Foxtrot-Talks-A-Lot, T-Cell, Black Lung, Heister (Charlotte), Chum, Vegemite, Pop-A-Lock, Deep Dish, Crawfish, Skidmark, Bad Boy, Edible Arrangement
16 PAX took a trip back to elementary school at Stonewall this morning. True to the childish nature of the workout, the morning began with name-calling, making fun of my clothes, and picking on my outdated watch.
The Thang:
Resisting the urge to take my ball and go home, YHC tried to quiet the crowd with a brisk mosey down Clayton and over to the basketball court for warm-o-rama. All exercises IC:
SSH x 20
Merks x 10
Mountain Climbers x 10
LBAC F x 10 w/ 20-ct hold
LBAC R x 10 w/ 20-ct hold
SnL Squats x 15 (plus another 5 to make sure Foxtrot had a chance to download that mental image into his memory bank)
Mosey on over to the 440 Greenway and explain today’s main event: Cowbois and Indians. PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams flapjack, then RnR.
Clerkins
Overhead Squats
Werkins
Big Boy Sit-ups
Overhead Lunges
Imperial Walkers
Round 1: each exercise x 10; standard Indian Run
Round 2: each exercise x 15; Indian Run with last man dropping for one Burpee before sprinting to front
Round 3: each exercise x 20; standard Indian Run for two laps
It was close, but Team 2 proved victorious on the plains.
Mosey up Gale alternating backpedals and regular run between light poles and then splitting the last distance with walking lunges and a crowd pleasing Duck Walk.
Back at the Jungle Gym, PAX buddy up for some Pull-ups. P1 performs 10 pull-ups while P2 performs another exercise called by Q. Flapjack, RnR
Pull-ups x 10/Tabletop Hold
Pull-ups x 10/Crab Jacks
Pull-ups x 10/Toe Touches
Trek over to the soccer field to meet the new kid at school, Jack Webb. Sadly, nobody liked Jack, and they cheered when he was expelled for smoking. With him out of the way, it was time for a game of Chinese Freeze Tag! For those of you who don’t remember, it’s like Freeze Tag, but you have to crawl through someone’s legs to unfreeze them. I do hope this actually pleased the crowd.
Short mosey back up toward the tennis court to find a sunny spot on the hill. Commence 9MOM. In no particular order:
J-Lo’s
Freddie Mercuries
American Hammers
Crunchy Frogs
Mariah Careys
Burpees
Shoulder Taps
Boxcutters
Flutter Kicks
WWII Sit-ups
20-ct Plank IC
Mountain Climbers
Alphabet (A-F)
Hello Dollies
Manmakers to close it out
Back to the parking lot for COT/BOM
Moleskine:
Great to see so many faces new and old (to me anyway) at Stonewall this AM. It was a pleasure leading you today, and I promise to show a little more skin next time. #TClaps of the day go to Crawfish for his home plate slide to unfreeze me during tag. “Pain heals. Chicks dig scars. Glory lasts forever.”
Bullhorn:
See T-Cell’s Slack post in #f3-nashville-general about the Job Kemp Memorial Fund. In this season of giving, please consider contributing to honor the life of Job and impact the lives of others fighting similar battles. Frugal MacDoogal will be collecting checks at The Hill or anywhere else you can find him, and please note that your gift is tax-deductible.
New Year’s Day convergence will be upon us before you know it! Stick to that 2018 resolution and post at The Hill on 1/1/18 from 0700-0800 for what is sure to be a great start to the year. Reach out to me with any questions.
ABC, Red Baron (FNG), Black Lung, Spider Bite (FNG), Cowboy, Hambone, Foxtrot, Deep Dish, Edible Arrangement, Mickey Mouse, BV (QIC)
25 Degrees met the RedPillers at Stonewall. 3 Posted early for some Good Livin’ and the light pole challenge. Enough with the over achievers, we started out with 8 and we also started out with 10 Burpee’s on your own
SSH, GMA, Imperial walkers, squats, hillbillies X 13 IC
Insert Mickey Mouse somewhere in the GMA/IW sequence
Thang
Tour De 12
Start out with the mosey towards the parade field and then to politician back to regular mosey up to White’s Mercantile. 10 regular Merkins and right leg Merkins 10 left leg Merkins all in? Good let’s mosey…
12 S. yoga for a downward dog and some other yoga form and BEAST >>> 10 dive bomber push-ups… It was at this point that one of our FNG’s corrected us on our form… More to come later. It was also at this point that Foxtrot began to yell at some Yoggers, turned out to be Black Lung with another FNG in tow. Looks like D’Mish O Nuts has another suitor for his name.
Up to Midtown 12 S. for some Preacher squats
Over to flipside for some high plank flipped into table top progression
5 correct dive bombers OYO tks to FNG
Over to Dolly Parton’s for some hello dollies IN cadence X 13 hands out, X 13 hands under head.
Double Indian run up to Bate then turn around come back down 12 S. Impromptu bear crawl somewhere along the way then circled up at southside tabernacle Baptist. Hi plank and Quick breakdown on accountability: being held accountable and holding someone else accountable. It was also at this point that YHC invented a new word that Foxtrot is still trying to trackdown Ms. Webster and figure out what it means. Turns out that you simply abdicate, you can’t be abdicatorial…ok, enough already.
Head over to ice cream shop rear parking for some Dips OYO on parking lot 10x ea leg. Noise Discipline in effect
Back to 12S and partner up for wheel barrows from light pole to light pole then flap jack
12S Tap Room
ASTs x 12 IC
Mariah Careys x 6 ea side IC
ASTs x 12 IC
EMBERS
Ski Jumps x 12 IC
Slaloms X 12 IC (total Q fail here)
At the Funeral Home
Mike Tysons x 12 IC
Halcyon Bike Shop
Chucks/Freddie Mercuries x 20 IC
Mosey back to stonewall, up to the flag pole, raccoon crawl on back wall of swingsets over to the jungle gym for
DIMES
Partner up again
10 pull ups and 10 merkins
P1 pull ups P2 merkins
Flap Jack down to 6
For 5-1, stay partnered up but complete last rounds as fast as possible
MARY:
LBCs x 20 IC
Pistol LBCs x 10 IC ea side
High plank
Low plank
J Los x 12 IC
Makhtar N Dye x 12 IC
Supermans x 12 IC
Two minutes of Turk”ish” get ups
Time
NM:
Took a page out of the T Cell playbook and felt like a Tour De 12 was in order. Awesome to see Black Lung show up late w an FNG – Spider Bite. Sufficient MC from ABC out of F3ATL who also brought an FNG along – Red Baron.
BH:
Check slack for the Christmas service project w NumbTucks on Q.
0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
SQUATS X 20
MERKINS X 15
LBAC F X 15
OHAC X 15
SEAL CLAPS X 15
THRUSTERS X 15
LBAC R X 15
THANG PART I – Ode to OBT (BV)
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
THANG PART II Ode to DREDD (T Cell)
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
6 MOM (CCR)
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
TIME
NMM:
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Bullhorn:
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
YHC,
Bagger Vance
PAX:
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV
PAX: Blue Mule on Q, Cowboy, Edible Arrangement, Bagger Vance, JJ, Wall Ball. Welcome JJ and Wall Ball who were in town for Thanksgiving from other areas.
0700 launch. Weather is ~50 and sunny — no gloom going on today. 5 PAX. 5 coupons — varying in weight from 25#s to to 30#s. Each PAX is assigned a coupon and off we go.
Coupon mosey from starting parking lot to that other parking lot.
Warm-O-Rama: At parking lot, all PAX circle up and perform the following warm-up exercises without the coupon in cadence: good morning, Willie Mayes Hayes, squats, merkins, and arm circles.
Coupon mosey from parking lot to basketball courts.
Coupon Laps: At basketball courts, all PAX perform laps as a team. Coupon must be carried at all times. Concept is as follows — one PAX is assigned the role of lap runner while other four PAX perform a stationary exercise, and this is repeated five teams allowing all PAX to be a lap runner. First round was two laps around the court with stationary exercise of coupon thrusters, second round around the court was one lap around with coupon held completely overhead with stationary exercise of flutterkicks, and third and final round was duck walks with overhead press as stationary exercise. Those duck walks with coupons were tough….
Coupon mosey from basketball courts to small bridge.
Dragonflys: Perform 50 at the small bridge — self-explanatory. 50 repetitions got the PAX huffin and puffin.
Coupon mosey from small bridge to dog park area.
Coupon Laps… Again: Same concept as before. Two rounds here. Both rounds the stationary exercise was the wall sit. First round was run ~40 yards and perform 5 merkins, second round was run ~10 yards and perform 25 merkins.
Coupon mosey from dog park area to play ground.
Pull-Ups and Core at Play Ground: Similar concept to coupon laps. One PAX performs 5 pull-ups and announces a core exercise all other PAX must do. Rinse and repeat until all PAX have performed 20 pull ups. The core exercises were the usual suspects — flutter kicks, planks, box cutters, hello dollies, etc.
Coupon mosey over to the short wall.
Coupon Step Ups and Burpee Box Jumps: Self explanatory. First round was one rep of each, second round was two reps of each, continue in this manner until reaching the sixth round with six reps of each.
Coupon mosey over to hill next to playground.
Coupon Hill Sprints: For five minutes, all PAX repeat hill sprints with coupons. Welcome Wall Ball from Knoxville who was in town for Thanksgiving and happened to be passing through and could tell F3 when he saw it. His timing was nice — he helped carry some coupons by the weary PAX!
Mary: Flutterkicks while holding coupon above head, WW2 situps with coupon, American Hammers with coupon, and 60 second plank.
Fun was had by all! Those coupons got really heavy towards the end of the workout. It was my pleasure to lead you gentlemen and I’ll see you in the gloom.
Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)
67 and thick
Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.
And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.
WOR:
Plank Jax x 7 IC
IW X 7 IC
SSH X 20 IC
GMA X 7 IC
Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for
Evolution I:
7 Rounds AMRAP Pull Ups
Plank for 6
2 Min LBC
Wall Sir on STONEWALL
PAX chase down 12 to Kirkwood
Superman Plank for 6
PAX chase up service road to Sunnyside then down to playground for
Evolution II:
7 Rounds AMRAP Push Ups
Nail Salon for 6
2 Min V Ups (if you break set, must run up hill to split tree and back until all break)
Applesauce IR around Com ctr up to Tennis Courts for
Evolution III:
7 Rounds AMRAP HSPU
2 Min LBC
2 Min Rev Crunch
Evolution IV:
11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)
Mosey back to Lot for
Mary:
Bringing it full circle, we finish with “3…” and Burpees
Time
NM:
That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.
Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.
T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?
Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.
Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.
The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!
As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, ???⚽️⚾️??? just hanging out everywhere.
In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.
One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.
Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!
PAX: Crawfish, Bagger Vance, Lemon, C-Lo (Memphis), Edison, Three putt, Foxtrot, Badboy, Deep Dish, Binary, Lothar (8 year old FNG), Blue Mule, Top 40
Decided to try out the Workout In a Box (WIB) – Stonewall Edition #2. Hambone turned me onto this a few weeks ago.
Just as a box has four corners, 4 areas of workout were identified (more less the 4 corners of Sevier Park). PAX were numbered off 1-4. Each PAX was responsible for mini Q’ing two exercises at their corresponding number/corner. As a group we ran to each corner and would do 2 exercises decided upon by each corresponding PAX’s corner before running to the next corner. The goal was to always keep moving.
I took some ribbing about who was leading the workout and other ragging about delegation of authority, my day job, etc. I just found it easiest to explain that YHC was the morning’s Strategy and those Redpillers that showed would be the Tactics.
Warm up:
10 Burpees to get the blood flowing
Run to top of hill/flagpole and circle up
SSH
High knees
Butt kickers
Windmills
BAC forward, BAC reverse, seal claps
Willie Mays
Good mornings
The Box / The Thang (in no particular order):
Corner 1:
Deep Dish: Diamond merkins, thrusters
Edison: Squat jumps, alt shoulder taps
Three putt: Pull ups, merkins
Corner 2:
Badboy: Lt Dans, wide merkins
C-Lo & Top forty: Cotton pickers, plank jacks
Badboy: Purple snakes
Corner 3:
Crawfish: Imperial walker squats, and something else
Foxtrot: V-ups, kamikazes
Bagger: Some sort of yoga thing
Corner 4
Lemon: Bear crawls, crawl bears
Binary: Hello dollies, hillbillies
Blue Mule: Man makers, flutter kicks
It should be noted that somewhere between Corner 1 & 2, Foxtrot and Top 40 broke off to do some butt/back stretches or something that sounded to be inspired by Sergio at the Green Hill’s Lululemon.
Additionally, Bagger’s spirit animal, the Crawl Bear, is a force to be reckoned with. I can attest to this as I write this bblast with no distal right middle finger.
Mary:
Tempo merkins, Freddie Mercuries, box cutters, Ab ABC’s
Moleskin:
Great to have C-Lo (F3 Memphis) out and his son (FNG Lothar – 8 years old) who joined us for some Mary and get the scoop on how F3 Memphis is growing
It was about 95* this am with at least 95% humidity as we neared 0700 and the PAX was starting to round out. The bell rung and off we went to the east field by the Arc Loader.
YHC was noticeably winded post Pre-Pre and Pre so the WOR was pretty sloppy and fast…much like some other things YHC is known for.
Disclaimer
WOR:
SNL squats x 13 IC
Tempo Merkins x 13 IC
Plank Thrusters x 13 IC
(Insert Princess Aurora)
Jump Squats x 13 IC
Hillbillies X 16 IC (this is where Q passed out standing up)
SSH X ??? at this point we all started to mock Deep Dish and whatever the H he calls SSH
The Thang:
Frogger
Bear crawl up the ramp at the Ark Loader
Frogger
Lt Dan up the ramp at the Ark Loader
Mike tysons x 13 IC
Somehow we got up the ramp at the Ark Loader again and went onto
Round 2 –
Grab some wall in the Concrete River
Box Jumps x 20
DIDS X 20
Nail Salon for the 6
Round 3 –
Partner Up for
Human Sleds up to the Flag Pole
Flap Jack
Stay at the top
Round 4 –
Mosey to
Tennis courts (Insert MC from Greasetrap reminding me i promised no running today…started to Politician at that point which seemed to me to not be running)
Four corners X 2
Escalators x 10
squats, Merkins, thrusters, jump squats
RNR x 15
Round 5 –
Partner Rafter Burpees x 15
Round 6-
Hill Work
One legged dogs alternating to the Utility Pole
Reverse lunge
Side way lunge R/L
Round 7 –
10 pull ups
P2 squat
Flap jack
Mary Up
Start with Plank Progression
YHC realizes there’s still plenty of time left
to the Hill
Round 8 –
sprints w partner (another lie from YHC to GT and Calf Killer…incidentally this is where CK ran over to Port a Potty for a quick natural break)
Wall sits
Politician Hill sprints w partner
Mosey back down to big kid swings
Mary:
Planks
Reverse Crunch x 13 IC
Flutter Kix x 13 IC
(CK craps himself)
Pistol LBC rt leg up
(CK craps himself again)
Pistol LBC lt leg up
Burpees called out as punishment for CK’s lack of bowel control
10x Rest
10 x Rest
Reverse Burpees called out
10x
Time
NMM:
Awesome to be back at the Mother Church of F3Nashville. T Claps to Commie for posting with us from F3 Birmingham. T Claps to Deep Dish for dragging me around 12S those last 3 Miles. That being said, I did bust DD doing some sort of cheat with the swings whilst we were Pistol LBC-ing. Great to have the real men of The Shire…Grease Trap, Edible Arrangements and Calf Killer take it North a few miles and post with us. FTTAL is always good from a soliloquy…not sure what it was about this time maybe Boston, Defiance Fuel and Sergio from LuLu if i had to guess. I was a little disappointed when we left out and there were no OGs in the PAX but my spirits were lifted when i saw PA come dashing from the lot with those AWFUL purple and orange gloves.
BH:
Lots of things coming up soon for yall to participate on the reg and some new things as well.
*Warpath 5.4 is coming up on 7 October. Should prove to be a real suckfest for those of you interested in getting out of your comfort zone and getting pushed and pushing others. True HIM down in F3Franklin leading the way. Hope to join based upon Fall Break commits.
**Continue to lift up the wounded and injured F3 PAX…Hambone’s ankle looks like Albert Haynesworth sat on him and Iron Lung’s back is giving him fits.
***I am planning on joining @RobJonesJourney for at least a portion of his Marathon here in Nashville on 7 November…here is a link to his website http://www.robjonesjourney.com/ and his interview with Jocko https://www.youtube.com/watch?v=tYSLr72rm1A
****GrowRuck 05 coming up on 18 November https://www.goruck.com/custom-tough-challenge-chattanooga-tn-f3-growruck-05-11-18-2017-18-00-13317/
As my dad would have said to me when I was a kid, “Because I told you to!” Obviously, that didn’t work for me then and it doesn’t work for us now as GAM, grown ass men.
I have been thinking a lot lately about the importance of the Back Blast coming off the Memphis launch, a host of new and reworked AOs and a great Nantaan call recently.
As I understand them, the Back Blast is the following:
A recap of the workout
A place to recognize those who posted
A way to track numbers and growth
A way to commemorate a break through
A way to commemorate someone splashing merlot for posterity
A way to make announcements
A way to document new and different exicon from the PAX
You’re a leader and part of Qing a workout is writing the BB
I’m sure there’s more on that from DREDD & OBT in Freed to Lead but I can’t get my hands on it right now.
All the above is great and I wholeheartedly agree with #1-8 and with the Nantaan of the Nation and the Great Weasel Shaker at WWHQ in their excellently penned Freed to Lead (which I still can’t find). But to me, the real reason we post the BB I realized today when I got a text from country code +44. At first glance I thought it was spam. Upon further inspection, it was from the one and only Scribe of F3Nashville Faulkner. So, without blabbing on, here’s what he wrote (I edited the very end)
“Been doing three F3 workouts a week by following the backblasts. Off days I run 4 miles. Miss the camaraderie and spiritual support. Tell everyone I said hey. Praying for those mentioned in backblasts, particularly the Kemps. Glad to see how F3 is growing … In this pic, I just finished Edible Arrangement’s latest Qed workout. The park I work out in mainly behind me. Hope you’re well.”

The title of this post is from the people at GoRuck. I was constantly reminded of this over the past weekend in the 9-11 Memorial Ruck. Ultimately, the BB isn’t about us being too busy, too lazy or too indifferent because it’s not about us and how we feel about posting the BB…it’s what someone else gets out of it.
So if not for #1-8 and for F2L, do it for the Faulkner’s, the Rooms2Go and others that find themselves DR for an extended period of time and that miss y’all, that miss F3Nashville and miss the 15 Burpess every minute for 10 minutes from that jerk Funyuns!
