Category: Uncategorized

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The Eddy

Date: 2026-05-04 AO: The Eddy Q: Juicy J , PAX: Stubs, Juicy J, FLO, Roadkill FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Insane Train

Date: 2026-08-26 AO: Insane Train Q: Juicy J , PAX: Half Lyfe, Juicy J, Argggg, Roadkill, Bulldog, El Capitan FNGs: None COUNT: 6 CONDITIONS: amazing
WARMUP: side straddle hops, baby arm circles, low slow squats
THE THANG: Dora Dora and an epic sandbag workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: EDM baby!
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Sunday Eddy Ruck Ruck

Date: 2026-08-30 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Dangle, Chains (Ryan Johnson) FNGs: None COUNT: 4 CONDITIONS: solid
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Sunday Eddy Ruck Ruck

Date: 2026-09-06 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Stubs, Juicy J, Dangle, Roadkill FNGs: None COUNT: 4 CONDITIONS: perfect
WARMUP:
THE THANG: 5 mile ruck
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Pocket Chicken

Date: 2026-09-09 AO: Pocket Chicken Q: Ultratecht , Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route PAX: Ultratecht, Waymo (formerly Space Baby), Hot Route, Giving Tree FNGs: None COUNT: 4 CONDITIONS: swallowing bugs-level
WARMUP: mosey through the crowd
THE THANG: see attached
MARY: n/a
MOLESKINE: names of douchebaggery
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Nein! NEIN!!!

Date: 2026-09-09 AO: Insane Train Q: Sooie , PAX: Half Lyfe, Juicy J, Roadkill, Bulldog, El Capitan, 2 a dayz, Sooie FNGs: None COUNT: 7 CONDITIONS: Pleasant, just shy of wunderbar.
WARMUP: SSH: 27 BAC: 18 BBAC: 18 Squats IC: 9 Merkins IC: 9 Stretch OYO
THE THANG: Moseyed up to the playground only to discover someone had surreptitiously left a sheet of paper with the mnemonic “SCHNITZEL” scrawled on it, so we proceeded to make a workout from it! 9 exercises. 9 reps. 9 rounds. 1 champion. S – shoulder press C – curl H – halo N – Nantucket squeeze I – imperial crawler T – twist Z – zercher squat E – elevated splunge L – lunge
MARY: 1 minute plank buyout
MOLESKINE: Reading Wendell Berry for the first time. Reflecting on taking time to pay closer attention to the people and processes taking place around me and not just rush from point A to point B. Thinking more in terms of generations rather than seasons.
ANNOUNCEMENTS: WESTSIDE WEDNESDAY tonight! Juicy J and Roadkill are both :hardcommit:’s for it! 5:30-7:30. Tailgate Brewery. BYOF
COT: El Capitan completed all 9 rounds. I awarded him FREE F3 workouts for the rest of the month. SalPal can redeem that voucher. Awarded all PAX present with a commemorative coloring sheet in honor of our Nein! NEIN!!! workout. Though it was Bulldog who got the official workout sheet.
Color your sheet. Post it as a reply to this backblast. The PAX that receives the most emojis will get free F3 workouts for the rest of the year! If you weren’t present, feel free to print and color your own sheet attached to this backblast.
Prayers lifted. Mountain Mojo enjoyed!

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[After Hours] After Hours Bootcamp – Amphitheatre edition

Date: 2026-09-08 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: None COUNT: 2 CONDITIONS: Warm
WARMUP: Stretches, high knees, butt kicks
THE THANG: 1,2,3,4,5,6,7,8: Stepups, Jump squats, Incline merkins, Decline merkins, Dips.
As per chat gpt: :ladder: Step Ups: 180 :kangaroo: Jump Squats: 144 :muscle: Incline Merkins: 108 :muscle: Decline Merkins: 72 :chair: Dips: 36 :boom: TOTAL REPS: 540
MOLESKINE: Dont fight with your M in front of your 2.0s
ANNOUNCEMENTS: check -f3-nashville-general
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Tire Station Bootcamp

Date: 2026-09-08 AO: Tire Station Q: Butterfingers , PAX: Butterfingers, Horizon, Splitter, One Inch FNGs: None COUNT: 4 CONDITIONS: Gloomy and nice
WARMUP: 25 SSH, 15 Imperial Walkers, 10 arm circles forward and back, 10 merkins ( with stops at half way)
THE THANG: 5 pull ups while teammate does squats (x2), mosey to dip bars, 10 dips then 10 knees to chest on the bars, mosey down the trail then 10 merkins, 20 squats, mosey back to dips where 10 dips and then 10 knees to chest. Over to tires where 2 teams of 5 tire flips while teammate does squats across the field and back. Over to the obstacle course where same teams: incline merkins while other runs to pull up bars and back, next round is decline merkins. Mosey towards the stadium where we stopped for lunges, then did sideways walks up the marking lot. Back to start where we did 10 WWI sit ups, 20 American hammers, raised plank, Superman, Alabama prom dates, ending with normal plank on elbows.
MARY:
MOLESKINE: Work hard, and daylight is shrinking.
ANNOUNCEMENTS: One Inch speakeasy soft opening tonight.
COT: prayers for parents that are stressed out, those that are expecting, make sure to take a step back and collect yourself.
PLAYLIST:
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The long way around

Date: 2026-09-07 AO: The Eddy Q: Wolfpack , PAX: Roadkill, Wolfpack, Pitmaster, Stubs, FLO FNGs: None COUNT: 5 CONDITIONS: perf
WARMUP: no
THE THANG: out past ensworth and back on the greenway
ANNOUNCEMENTS: westside-wednesday
COT: Find out who you are and be it on purpose – Dolly Parton
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Tora! Tora! Tora!

Date: 2026-09-07 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Ultratecht, Hot Route, Giving Tree, Waymo (formerly Space Baby), Gunnfighter FNGs: 1 Gunnfighter COUNT: 5 CONDITIONS: The best weather in the history of all time, comparatively speaking.
WARMUP: SSH, GMs, WMHs, hip flexor stretch
THE THANG: Run to pedestrian bridge and back. 10 push ups every .25 miles on the way there, incremental burpees on the way back every time YHC felt like it… about every .3 mile. Got to 9 burpees by straightaway. All you got run back to startex to finish.
MOLESKINE: 6 years in to F3 and 9 months as AOQ I had an FNG at a Q for first time ever. :face_holding_back_tears:
ANNOUNCEMENTS: Check the general page for some events going on.
Possible night moves locally.
PLAYLIST: FooSlingers
:deciduous_tree: