Category: Uncategorized

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[edwin_wrucking] Must be present to win

AO: edwin_wrucking
Q: Stubs
PAX: FLO, Pitmaster, Gecko, Stubs, 0
FNGs: 1 0
COUNT: 4
CONDITIONS: about as nice as you can get

WARMUP:

THE THANG: the usual ruck, with plenty of chatter

MOLESKINE: the quote of the day, was a saying we use at work often, not attributed to anyone.
“Must Be Present to Win”

It’s twofold, showing up in person and being in attendance makes a difference but in life something I struggle with is really being present when I do show up.
Whether it’s the business meeting, playing with your kids, or date night with the wife,…you must be present to win.

ANNOUNCEMENTS:

COT:

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Ha…BACKblast…get it

AO: pain-train
Q: Pole Dancer
PAX: Wolfpack, Half Lyfe, Derby, Pitmaster, Cheeks, FLO
FNGs: None
COUNT: 7
CONDITIONS: Bright and Clear with a Touch of Rain

WARMUP: Light stretching OYO

THE THANG: A revamped Back Attack! Combined both critical elements of back pain relief- stretching and strengthening.

Short yoga flow through downward dog, runners lunges w/ twist, and full warrior flow into triangle and back again.

Lunge out to the coupons for some glutes and hammys

3 Rounds of 45 second Tabata with 8 stations:
– Bent over Rows
– Left Plank
– Goblet Squats
– Right Plank
– Deadlift
– Plank Plank
– Side lift (idk what these are called)
– Clamshells

Finished with some Mary

MOLESKINE: We gotta get y’all out to Atlantis! Best Thursday AO West of I-40!

ANNOUNCEMENTS: Brewsday on Tuesday, Ruck on Monday

COT: Prayers for Pitmaster’s interview and all the families bracing for summer vacation!

PLAYLIST: Nobody knew Aaliyah, but everyone knows MIKE JOOOONES

https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=3eb21e6188e948db

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Wolfpack Needs To Make Better Decisions with His Money

AO: pain-train
Q: SalPal
PAX: Siri, Gecko, FLO, Pitmaster, Half Lyfe, Cheeks, I’m blanking on one of y’all’s name I’ll update after I check the HCs or if someone corrects me.
FNGs: None
COUNT: 8
CONDITIONS: It was perfect.

WARMUP: Quick mosey around path.

THE THANG: Partner up for The 1975 Dora

Set 1; Travel – Broad Jumps
75 Merkins
75 Dry docks
75 air presses
75 Hand release merkins

Set 2: travel – bear crawl
75 Squats
75 iron mikes
75 lt dans
75 line jumps

Set 3: travel – Bernie
75 WW1s
75 LBCs
75 Thrusters
75 Catalina Wine Mixers

Set 4: Travel – Crab walk
75 Peter Parker’s
75 Screamin’ Eagles
75 Burpees

AFAIK no one got burpees. Pay up Wolfpack

MOLESKINE: “I crab walked just so you could do 12?!” Cheeks with the quote of the day

ANNOUNCEMENTS: See Slack for events, especially Murphs.

COT: prayers for intentions spoken and unspoken.

See yall in Q3.

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Chaotic Mile

AO: pain-train
Q: Cheeks
PAX: Derby, G-string, FLO, Siri, Pitmaster, Stubs, Cheeks
FNGs: None
COUNT: 7
WARMUP:
16x SSH
15x BAC
5x Good morning OYO
Leg Stretch OYO

THE THANG:
Mosey to coupons
2x 25 Squats
1x RDL

Mosey to football field
2x 25 OH Press
1x 25 KB swings

OH carry to tennis courts
2x bear crawl across court and crawl bear back

Mosey to kickball field
1x 25 Side lunge (no more, those sucked)
2x 25 Monkey humpers

Mosey to 9-Square
Hero style 25 burpee pull-ups

Mosey to church parking lot
Merkin ring of fire from 5
25x Hammer crunch OYO
25x Ankle taps OYO 2 is 1
25x Flutter kicks in cadence

Mosey to put coupons up and meet back at flag
2x 30s Superman
15x Diamond merkins
15x Regular merkins
15x Wide merkins

MOLESKINE:
Perspective.

Our roots run deep from our history and past. Don’t let those hinder you from understanding another person’s perspective because their roots run deep in their past as well. Be open and present. This has impacted me in my Christian journey with Christ. I struggle to understand other denominations, especially my wife and her Catholic faith. We both have to remember that context means different things to each of us when referring to church teachings. We are saying the same thing, but our past perspective blurs our understandings.

ANNOUNCEMENTS:
– Check the general channel for serving opportunities with SalPal They need PAX to step up and volunteer. I hear no burpees are required
– Bellevue annual picnic is this weekend. Bring your family and enjoy.

PRAYER REQUESTS:
– Stubs son and getting his driver’s license
– Siri and his wife for a healthy pregnancy
– Pitmaster and his career progression decisions

Thanks for letting me bring the beatdown! Have a great weekend men!

-Cheeks

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Because Pep said

AO: the-castle
Q: Pep
PAX: Chunks, hambone, Strutter, Every Other, Dilbert, A Boy Named Sue, StepBrother, Hambone’sMouth
FNGs: None
COUNT: 9
CONDITIONS: Cool and slightly chilly

WARMUP: 75 yard mosey to tennis court

THE THANG:
Rectangle:
– one partner runs the tennis court while the other does a slower movement
– Slower movements
– Komodo dragon
– murder bunny
– bear crawl
– reverses
Dora:
– 100 American hammers
– 200 windshield wipers
– 300 fire hydrants

MOLESKINE:

ANNOUNCEMENTS:
A running challenge that starts end of May until some time in September (check -f3-nashville-general)

COT:
– strutter’s MIL has liver cirosis (sp?)
– Chunks leaves Hendersonville next weekend
– Stepbrother’s friend who is getting a divorce (dude is drinking)

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Passing of the Flag

AO: pain-train
Q: Wolfpack , Siri
PAX: Pebbles, Timber, Half Lyfe, voucher, El Capitan, Cheeks, Derby
FNGs: None
COUNT: 9
CONDITIONS: Perfection.

WARMUP: Mosey to stage

THE THANG:
Wolfpack’s Thang
Loose Caboose Pain Train Style
Each PAX took a coupon or two from the stack and lined up on the track. We completed a lap around the track and stopped ten times to do ten burpees. The last PAX moves to the front at each stop to add variation in the farmer’s carry. 100 Burpees total and lots of weight moved 1/5 of a mile.

Mosey back to startex with a brief detour for some uphill walking lunges.

Siri’s Thang
PAX picked a coupon and lined up at the stage for two rounds of the following circuit:
– Deadlifts
– Curtsie Squats
– Merkins
– Rows
– Curls
– Skullcrushers
– Mountain Climbers with Leg Lifts

Then we all lined up for a whole lot of sprints across the field. Classic Siri.

MOLESKINE: Greatest AO in the land!

ANNOUNCEMENTS: Make sure to updated your ICE in Slack.

COT: What an absolute honor it has been to lead this AO over the past year. Definitely leaving before I’m ready, but there is no better PAX to pass the flag over to than Siri. Thank you Siri for EHing me and for the incredible amount of support and motivation you have given me the past couple of years. Just went through my pictures and we first started the Off The Books workout at Red Caboose Park on October 11th, 2023. So to see it come to full fruition in May 10, 2024 and then to pass the leadership to Siri on May 2nd, 2025 is truly incredible. Excited to see how this group continues to grow and lead in the coming year. Thank you again to all the PAX who show up every Friday morning to fuel the Pain Train. SYITG!!

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Sandbags and Sprints

AO: the-castle
Q: hambone
PAX: Chunks, The Merchant, StepBro
FNGs: None
COUNT: 4
CONDITIONS: buggy

WARMUP: pickup sandbags

THE THANG: 1 lap with sandbags and merkins

Carry sandbags while others squat, deadlift, and blank

Suicides with burpees

MOLESKINE: i was seeing stars at the start of the sprints. I knew it was gonna be fun.

ANNOUNCEMENTS:

COT:

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Feeling 42…..

AO: pain-train
Q: DintyMoore
PAX: Timber, Cheeks, G-string, FLO, Wolfpack, Half Lyfe
FNGs: None
COUNT: 7
CONDITIONS: Wet Ground, Thick Air

WARMUP:
mosey around AO
Dynamic leg stretch

THE THANG:
Honoring 42s of sports history for my 42nd bday

Jackie Robinson – 6 rounds
27 squats (total 137 for career RBIs)
37 second bear crawl (between squats)
42 mountain climbers
10 burpees

The Tillman – 7 Rounds
7 deadlifts
200 meter sprint
15 Pull-ups
45 seconds rest

Mariano Rivera – stretch
Cool down stretches to take it home

MOLESKINE: Thanks for letting me kick off another year with all of you.

ANNOUNCEMENTS: wing festival at The Merchant, convergence in Murfreesboro

COT: solid dads event at NCS for HalfLyfe, excited about some possible FNGs

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F3 Nashville Visit

Thanks for the heads up, FP! I know the AO is open that day.
@grape, who is copied here, is our fine AOQ for the site and can set this up. @Grape, what say you?

On Tue, Apr 22, 2025 at 5:15 PM Kris Zanardelli <delli@rocketmail.com> wrote:

Hambone:
I believe that I'm seeing that III Pillars is open for the day's Q on 4/29.  Is that correct?
Any chance that I might get onto the Q calendar?
Thank you,
Fanny Pack
F3 Asgard

On Thursday, April 10, 2025 at 04:20:45 AM PDT, F3 Nashville Backblasts <f3nashvillebackblasts@gmail.com> wrote:

Just kidding–I missed the “2” in the April dates. But yeah, I think you've nailed a solid crew.


On Thu, Apr 10, 2025 at 6:19 AM F3 Nashville Backblasts <f3nashvillebackblasts@gmail.com> wrote:
I think you nailed it. How's the visit going so far?


On Mon, Apr 7, 2025 at 5:57 PM Kris Zanardelli <delli@rocketmail.com> wrote:

Hambone!

I know you've got Salami in your midst.  It was all a part of our plan hatched in Northern CA to take over!!! He was simply our forward scout!

This is what I'm thinking

Saturday 4/26  – 6:00-7:00

Stoneboots

3021 Lealand Ln, Nashville, TN 37204

Sunday 4/27 – 5:00-6:15

The Grove

999 Wades Crossing, Spring Hill, TN 37174

OR Ruck/walk/run around hotel

Monday 4/28  – 5:30-6:15

Westeros

3531 West End Ave, Nashville, TN 37205

Tuesday 4/29  – 5:30-6:15

III Pillars

5033 Hillsboro Pike, Nashville, TN 37215

Also,

Middle Tooth
1200 Lone Oak Road, Nashville, TN, 37215

Wednesday 4/30  – 5:30-6:15

Titan

Centennial Park, 2500 West End Ave, Nashville, TN 37203

 

Posted on

Chunks easy AI WO

AO: the-castle
Q: Chunks
PAX: (StepBrother), UTAH, Young and Restless, Strutter, Pep, Chunks, Splitter, hambone
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: