Category: Uncategorized

Posted on

[F3 Nashville] Comment: “Katy Guest Q compliments of VMax”

New comment on your post “Katy Guest Q compliments of VMax”
Author: Morning Star (IP address: 99.43.240.241,
99-43-240-241.lightspeed.nsvltn.sbcglobal.net)
Email: [email protected]
URL:
Comment:
(Rest of BB) …
Anointing – YHC was introduced to a time-honored, sacred Knoll
tradition. Upon his first time Qing at the Knoll, the Q is invited to
down a shot of olive oil. He has the option of passing off the glass
to the AOQ, but of course YHC wasn’t gonna go sawft like that. It
went down smooth and has been a constant reminder in the back of my
throat all day of the great hospitality shown by these HIMs. 😉

Coffeeteria was a solid time of 2nd F comparing regional traditions
and successes between Nashville and Katy. YHC loved hearing about the
CSAUPs here and different AO setups. I shared our growth experience
and how things like 3-4 day per week AOs and the 30/30 phenomenon have
both been successful. But the best part was hearing the historic
dominance that Knoll pax have displayed over any female wrestler who
dared step onto the mat to try her hand. Much more impressive than
YHC getting pinned by a blind wrestler freshman year of high school.
My trickeration proved futile.

Such a great morning in the gloom with my Nashville brothers across
the country. It was an honor to lead and privilege to serve. Thanks
again to Morning Star for allowing me to Q and VMax for the
hospitality all weekend hosting our family. If any Nashville pax are
in the Houston area come out on the west side and visit The Peak
anytime!

You can see all comments on this post here:
f3nashville.com/2023/12/katy-guest-q-compliments-of-vmax/#comments

Permalink: f3nashville.com/2023/12/katy-guest-q-compliments-of-vmax/#comment-144
Trash it: f3nashville.com/wp-admin/comment.php?action=trash&c=144#wpbody-content
Spam it: f3nashville.com/wp-admin/comment.php?action=spam&c=144#wpbody-content

Posted on

[nashville-general] New Nantan!

AO: -f3-nashville-general
Q: Michelin Man
PAX: Michelin Man, Toothless
FNGs: None
COUNT: 0
F3 Nashville PAX,

It is with great pleasure that I announce that @Toothless is taking over as F3 Nashville Nantan starting today. He will do a great job.

F3 Nashville’s mission is to plant, grow and serve small men’s workout groups to reinvigorate community leadership in Nashville. We do this through small men’s workout groups organized around 5 core principles: Free, Open to All Men, Meeting Outdoors Rain or Shine, Led in a Rotating Fashion by the Participants, and Ending in a Circle of Trust. Our focus over the last 2 years was to create active, visible leadership after COVID shook up F3 back in 2020. We wanted to create the systems and conditions to allow other guys to step up and lead efforts they were passionate about. Then we wanted to find our replacements and create a virtuous circle of leadership within F3. I believe we have been successful in those goals.

I’m proud of where we are as a group. I’m proud of our 21 weekly workouts and the consistency of the guys coming out to do hard work every day across Nashville. I’m proud of @Skeet and @McAfee’s work to set up F3 in Lebanon and Mt. Juliet. I’m proud of @morning star’s work to jump start a group in Bellevue. I’m excited for the potential of @Sunshine and @Chunks’ work to plant a group in #hendersonville. I’m proud of the consistency of the Eastside guys, Westside guys, and Crieve Hall guys. I’m proud of our convergences and CSAUPs. I’m proud that we have our house in order and are ready to accelerate in 2024.

I’m thankful for what this group has meant to me. F3 came to me at a very important point in my life. It has been a joy to be part of this community for the past 5 or so years and to serve as Nantan for the last 2 years. I’m thankful for all those who served along with me, including @Toothless as weasel shaker, @Black Lung as 1stF Q, @Hipster as 2ndF Q, @Right Said as 3rdF Q, and @McAfee as comz/tech Q. I’m thanking for the 40+ guys who served as AOQs over the last 2 years. I’m thankful to @baggervance, @ccr, and @princessaurora who served as the former Nantan brain trust. I’m thankful to @t-cell for EH’ing me to F3.

This role has been very meaningful to me. But, in the words of @Vector, who gave me the opportunity to succeed him as #bomber AOQ back in the day, you have to leave before you are ready. So its about time then. I’ll be laying low for a minute and then circling back to find a way to be “Freed to Lead” again.

We are in good hands with @Toothless. Glad to see him take this forward.

Onward!
@Michelin Man out.

Posted on

AMRAP AMTRACK at the Pain Train

AO: offthebooks
Q: Wolfpack
PAX: Siri, Wolfpack
FNGs: None
COUNT: 2
CONDITIONS: 57 and clear

WARMUP:
– Mosey around
– Baby Arm Circles
– BAC BACs
– SSH

THE THANG:
AMRAP for 90 seconds with 60 second rests

1/5 run

– Incline merkins
– Decline Merkins
– Merkins

1/5 run

– Jump squats
– Iron Mikes
– Wall sits

1/5 run

– Pull ups
– Dips
– Pull ups

1/5 run

MARY:

– big boy crunches
– flutter kicks
– leg raises

ANNOUNCEMENTS:
No noise November

COT:
The importance of being intentional with your actions

Posted on

Pain Train Solo

AO: offthebooks
Q: Wolfpack
PAX: Wolfpack
FNGs: None
COUNT: 1
CONDITIONS: 60 degrees and clear skies

WARMUP: high knees, butt kicks, karaoke, arm stretches

THE THANG: AMRAP 90 seconds on 60 seconds off

Lap around park 1/5 mile
Incline Merkins
Flutter Kicks
Dips
Sit ups
Decline Merkins
Calf Raises
Lap around park 1/5 mile
Pull Ups
Hand release merkins
Hollow body holds
Dips
Lap around park 1/5 mile

MARY: stretches

ANNOUNCEMENTS:

COT: Looked up at the stars and contemplated our place in this vast cosmos.

Posted on

[offthebooks] Pain Train Take 3 (Res Caboose Park on Bellevue)

AO: offthebooks
Q: Wolfpack
PAX: Siri, 0, 0
FNGs: 1 0
COUNT: 2
CONDITIONS: 55 degrees and perfect

WARMUP: Half mile mosey and some stretching

THE THANG:

Thang 1:
Merkin Mountain – 1 merkin, 1 burpee, 2 merkins, 1 burpee, 3 merkins, 1 burpee… continue alternating up to 10 merkins then back down to 1. 100 total Merkins and 19 Burpees

Thang 2:
15 yard down and back lunges with sidetwists x5

1/5 mile Mosey

Thang 3:
1 set Max Pull Ups
3 sets half reps of max

MARY:
Two sets of:
20 LBCs in cadence
20 side to side heel taps in cadence
10 knee raise
10 second hanging hold

ANNOUNCEMENTS:

COT: Fantastic conversation about what it’s like to be in that unknown and off balanced space between stability and transition.

Posted on

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!

Posted on

The Knoll – Backblast 06.22.2023

Gloom: 11/10
PAX: The Banker, Ranger, Sooie, Bumblebee, Morning Star, El Capitan, Timber
QIC: Detective Pikachu
Theme: Introduction to Rugby, Bellevue Edition

Warmarama: 6 will be 1st, 1st will be 2nd run around The Loop, passing the rugby ball back to the man behind you, until it got to the 6. The 6 sprinted up and repeato. Every dropped ball = 5 merkins. Ball dropped 5 times on the Loop
At StartEx, 25 Low and Slow Squats, and PAX stretch OYO

Thang: Rugby Drills
Thang 1: Square Passing Drill
Thang 2: 3-Line Passing Drill
Thang 2.1: 3-Line with QIC as Defender
Thang 2.2: 3-Line with QIC and Bumblebee as Defenders
Thang 3: Quick primer on the Foot part of Rugby Football
Thang 4: 10 Minutes of Touch

COT: Keep the soon-to-be First Time Fathers in your prayers (and their wives, too, I guess).

Announcements: Brew Ruck on Saturday. Check slack for details. Come out for all or part of it and drink some beers with us.

Moleskin: Thanks for having me out to Nashville’s Newest AO. Y’all have a great spot with plenty of possibilities, and a fantastic AOQ in Morning Star leading the charge. It was my pleasure to work out with y’all this AM.
DP Out

Posted on

Bomber 5-26-2023: Graduation

It’s been a bittersweet few weeks at YHC’s house, as my 2.0 Thomas has picked his college destination (Boiler Up!) and last Saturday graduated from high school.  As our relationship hits an important transition, YHC wanted to celebrate graduation and provide some life lessons. As an added bonus, my 2.O as well as Cub Cadet’s 2.0 Edward came out for their first F3 workouts.

PAX:  23 (to celebrate the Class of ’23?)  Chunks, Cream Cheese, Cub Cadet, Dinty Moore, Firefox, Focker, Hambone, Legal Eagle, Kat Scan, Princess Aurora, Ranch Hand, Shockdoc (FNG),  Siri, Solocup, Spinal Tap, Steampunk (FNG), Supernova, T-cell,  The Flop (FNG), Toolman, Topps (FNG), Vector (QIC), Wet Wipes 

Conditions:   60 degrees and perfect

Disclaimer given and then start the playlist:  
Pomp & Circumstance to start the day, but sometimes graduation means learning hard lessons . . . cue

Everybody Wants to Rule the World – Tears for Fears
(“Welcome to your life. There’s no turning back.”)

Everyone does SSH until the song title is sung –> 3 burpees.  Song timed at 4 minutes to reflect 4 years of high school.

Graduate – Third Eye Blind
(“Do you live the days you go through?”)
Unwritten – Natasha Bedingfield
(“Live  your life with arms wide open.”)
Life’s What You Make It – Talk Talk
(“Baby, life’s what you make it. Celebrate it. Anticipate it.”)
Don’t Stop Believin’ – Journey
(“Don’t stop believin’. Hold on to that feeling.”)
Breakaway – Kelly Clarkson
(“But take a risk, take a chance, make a change, and breakaway.”)
Wide Open Spaces – The Chicks
(“Room to make her big mistakes.”)
Good Riddance (Time of Your Life) – Green Day
(“I hope you have the time of your life.”)
You Get What You Give – New Radicals
(“You’ll be okay, follow your heart.”)
Hey Look Ma, I Made It – Panic at the Disco
(“Think I must be dreamin’, wide awake and dreamin'”)
Celebration – Kool and the Gang
(“So bring your good times and your laughter too. We gonna celebrate your party with you.”)

  • Warm-o-rama:    WMH, Good mornings, LBAC x 15, RLBAC x 15, Imperial Walkers x 20
  • Thang 1:  GRADUATE

G:  Gorilla humpers x 50
R: Raises of calves x 50 (each leg)
A: American Hammers x 50 a side
D: DIPS x 50
U: Underdogs x 50
A: Air Presses x 50
T:  Tunnel of Love x 2 teams
E: Erkins x 50

  • Thang 2:  Partner UP – DORA

50 Pull-ups
150 Squats
250 LBCs

Partner runs around Rec Center

  • MARY:

Flutter kicks, Hello Dollys, Boxcutters

  • COT

Thanks, HIM for helping Cub Cadet and me celebrate Thomas and Edward and reflect on their graduation.  Those with little ones, realize their graduation day will be here much faster than you want (the days are long but the years are short). While, yes, I did make my 2.0 splash (sorry T!), later that day he said, “Dad, I think I will come out again. When I was doing it, it was no fun, but you feel so much better if you start your day that way.”  Perhaps we have a new convert? We’ll see.  Remember, we all have our graduations, big and small.  Cherish those around you and make in impact in their lives.  You all do that for me and hopefully I return the favor.

SYITG,

Vector

Posted on

Devil’s Den – 02.15.2023 – Dropped Balls

Title: The Calm Before The Storms, or
Rugby Without Any Tackling And Plenty of Dropped Balls
PAX: Skeet, Backrow Bits, Linus, McAfee
QIC: Detective Pikachu
Gloom: Yes

Warmarama: 6 will be 1st, 1st will be 2nd over to Local Parking Lot
10 Merkins to warm our arms up

Thang: Rugby drills
We learned how to pass
We learned how to defend
We learned how to kick (sort of. QIC promises the ball will be more inflated next time)

We ran a lot

We did a lot of merkins (penalty for the ball hitting the ground)
We did some squats (after QIC’s arms got too tired)
We did more merkins (after QIC’s arms rested enough)

Moleskin: it doesn’t have to be an absolute beatdown to be a fun workout. #moresportslessburpees

Posted on

DevilsDen is On the Books!

Backblast: 2/8/23

Conditions: 50ish, clear, and perfect for the kickoff

Q: Reveille

Pax: Skeet, McAfee, Linus, Coxswain, Toothless, Detective Pikachu, Rev

Disclaimer was given before a short mosey to the light post followed by Warm-O-Rama

Warm-O-Rama:

    • x15 LBC each way
    • x15 T-Claps
    • OYO Good Mornings
    • x15 Imperial Walkers
    • x25 SSH

The Thang: F3 Lebanon 2.0

YHC decided to rehash the first Lebanon workout from a few years ago. What followed was a version of DORA:

    • Swerkins x50
    • Caroling Dry Docks x100
    • Rows x150
    • Air Squats x 200
    • Partner runs to the parking lot fence and back

Once the first round was finished, we condensed to a second round

    • Incline Merkins x 30
    • x60
    • Lt. Dans x120 (I think the most we got to was ~65)
    • Partner lunges halfway across the painground and back.

Mosey back to startex for some cool-down stretches

    • Tricep pulls
    • Cross-body arm stretch
    • Runners Stretch
    • Up Dog
    • Down Dog

COT: Appreciation was shown for Coxswain (Murfreesboro), Toothless (Nashville), and Detective Pikachu (Nashville) for making the trek to celebrate the official opening of Devils Den.

F3 2.0 workout this Saturday, Feb. 11 (details from Skeet on Slack).

Brewsday is on Monday of next week at 12 South. Open Tab that following Friday.

Misty Mountain OTB Friday mornings at Charlie Daniels park. QSource to follow.

It was an honor to lead you HIM this morning!

SYITG

Rev