Category: Uncategorized

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420

AO: the-castle
Q: Chunks
PAX: hambone, Pep, Right Said, Dilbert, Straight Racket (F3 Bowling Green, KY), Redline (Lucas from Bowling Green), Skeet, McAfee, Chicken Chaplain, Redline
FNGs: 2 Chicken Chaplain, Redline
COUNT: 10
CONDITIONS: Colder than the rest of the week and drizzle

WARMUP:

Mosey around the AO
Circled up under the shelter
4 exercises for 20 reps
SSH
Imperial Walkers
LBAC – FWD
LBAC – Reverse

THE THANG:

Partner Up for a DORA
140 – Burpees
140 – Big Boy Situps
140 – LT Dans

Partner ran the tennis court perimeter.

Dealer’s Choice Mary to finish

MOLESKINE:

ANNOUNCEMENTS: Launch of F3 Bowling Green 4/22

COT: Excited to see the growth in Bowling Green and Hendersonville.

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A Freight Knot

AO: pain-train
Q: Sooie
PAX: G-string, Siri, Sooie, Timber, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: 65 and humid. Not too shabby for Spring in Middle TN.

WARMUP:
Imperial walkers 10x
Good Morning’s OYO
Keep ’em Ups 10x of each
Shoulder taps
Side shoulder taps
Front shoulder taps
Horizontal scissors
Scissor chops
BAC
BBAC
Don Quixote’s 10x

THE THANG:
12 lbs weighted vest was worn by a PAX at all times throughout the workout. Handoff had to be initiated by one of the un-weighted PAX. Each PAX wore the weight once.

Exploratory Mosey to 9 square court. PAX were rewarded with 15 sets of 1 pull-ups EMOM. Squats in between sets.

Mosey back to the caboose.
Conductor/Cargo/Caboose around the inside track in which PAX carried a picnic table around the playground in a rotating fashion. 1 PAX was at the front (Conductor), 1 PAX held a plank on the table (Cargo) 1 PAX was at the back (Caboose). Other 2 PAX followed with lunges. Rotated every 30 seconds.

Mosey to the stage. Performed 10ish Wallkout Merkins. Feet low on the wall, merkin. Feet walk up the wall, merkin. Walk a little higher, merkin…and back down.

Mosey to the turf. 2:48 plank while reviewing F3 mission/core values/credo. Collapse.

MOLESKINE:
Starting out as young men, we learn to carry our own burdens. As we get older, we learn to look out for others who need help carrying their burdens. And sometimes we have to carry each other. Ultimately we have someone who is strong enough to carry all of our burdens.

“Cast your burden on the LORD, and he will sustain you”
Psalm 55:22

ANNOUNCEMENTS:
Plankril continues
Knolliversary 5/2 BYOK
Pain train launch 5/10 spread the word!

COT:
Prayers offered.
Coffeeteria and mumblechatter at #pain-train is par excellence! Siri realized his life long dream of becoming a standup comedian. Rarely have I laughed so hard that I couldn’t laugh anymore…the humor was the Mary!

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Ultimate Frisbee

AO: the-castle
Q: Disc Jockey
PAX: Chunks, Splitter, Sunshine, hambone, Desk Pop, Pep
FNGs: None
COUNT: 7
CONDITIONS: Cool

WARMUP: Arm Circle, SSH, Low & Slow Squats

THE THANG: Mosey over to the HS field for some ultimate frisbee. When the disc hits the ground, a pre-chosen exercise is performed by all for 5-10 reps.
Repeat until 6:45

MOLESKINE: In the spirit of fasting for Lent, ask yourself if you desire God more than (fill in the blank).

ANNOUNCEMENTS:

COT:

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[pain-train] LOTR Tabata

AO: pain-train
Q: G-string
PAX: Wolfpack, Siri, Timber, Flo
FNGs: None
COUNT: 5
CONDITIONS:
-Cool, Crisp, and a little damp
-Soundtrack for the workout was Lord of the Rings battle music

WARMUP:
– Indian run around the track w/ football
– Runners stretch
– Downward dog
– Shoulder warmup
– High plank w/ merkins for mission/credo/core principles

THE THANG:
Tabata style workout. 40 seconds work and 20 seconds rest for the first two rounds, then 30 seconds work, 30 seconds rest for the remainder.
Tabata 1:
– sandbag rows
– Block swings
– Split squats
– Derkins
– Sandbag Front Squats

Tabata 2:
– sandbag bear complex
– Block presses
– Pistol squats
– Pull-ups
– Log Jumps

Mary:
– Bird dogs
– Leg Raises
– Hollow Hold

MOLESKINE:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet[a] no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11

ANNOUNCEMENTS:
– Plankpril is going. Today is 2:06 for the plank
– Franklin is doing pull-up challenge (message G-String for details)

COT:
Intentions were offered. Prayers were said. Flo was named and welcomed in. Branding to come later.

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OTB Run

AO: the-castle
Q: Chunks
PAX: Splitter
FNGs: None
COUNT: 2
CONDITIONS: Dry. The rain held off.

WARMUP:

THE THANG: 3.4 mile run along the greenway. Discussed hiking trips, marathons and ultras.

Coffee followed at Just Love Coffee.

Coffee shop doesn’t open till 6:30, so discussing either extending the distance or starting at 6:00. More info to follow.

MOLESKINE:
While at coffee, we discussed how so many men are suffering in silence and choose to take their own life. As someone who struggled with depression in my past, this is all to real. Never miss an opportunity to reach out to someone, just to say your thinking about them. That can be life giving for anyone struggling. See y’all Saturday morning.

ANNOUNCEMENTS:

COT:

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Another Dora

AO: the-castle
Q: Pep
PAX: Chunks, Sunshine, Dilbert, hambone
FNGs: None
COUNT: 5
CONDITIONS: cold for April

WARMUP:
– little baby arm circles
– seal claps
– Good mornings
– Willie mays hayes

THE THANG:
Dorra:
– run: around two of the tennis courts
– Exercises:
– burpees: 100
– American hammers: 200
– fire hydrants: 300
– big boy sit ups: 200
– dips: 100

MOLESKINE:
Hambone said…
oops. I don’t it’s safe to repeat what he said.

ANNOUNCEMENTS:
Next Saturday at Chunk’s house is ufc + brisket

COT:

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Pain Train is back baby!!

AO: offthebooks
Q: Wolfpack
PAX: The Banker, Siri, Merchant, G-string (Eli Kresta), Three Stooges, Sooie
FNGs: None
COUNT: 7
CONDITIONS: Little chilly, but clear and comfortable.

WARMUP: Jumped on the train and moseyed to the incredibly well lit and large church parking lot across the street. SSH, BACs, BAC BACs, Overhead Claps, Imperial Walkers, WMHs

THE THANG: Run to a location, perform Tabata exercises (90 second work/45 second rest)

Red Caboose
– Merkins
– Spiccoli’s

Amphitheater
– Wall Sits
– Burpees (jump up onto stage at the top and back down)

Gazebo
– Dips
– Incline Merkins

Playground
– Skullcrushers
– Pull Ups
– Step Ups

Red Caboose Field
– LBCs
– Plank
– Merkin Ring of Fire

MOLESKINE: Incredible to see the desire and support for growth in the Bellevue area… next 7 weeks Q’s are scheduled! Three Stooges bounced quickly so didn’t make it in the pic, but can confirm he was there! Sooie christened the caboose by accidentally dropping smashing his Nalgene into the ground in a sheer demonstration of Bellevue strength and power.

ANNOUNCEMENTS: Plankril Day 5. F3 Huntsville is converging on Franklin AO Armada tomorrow morning. Ping G-String for details if you’re able to head down and show some support for our Franklin brothers.

COT: Reminder to PAX to seek out ways to be inspired and in turn seek opportunities to inspire others. Loving kindness and good vibes for all prayers.

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OTB Run

AO: the-castle
Q: Chunks , Splitter
PAX: Splitter, Chunks
FNGs: None
COUNT: 2
CONDITIONS: Brisk at first, but could have survived with only a Tshirt

WARMUP:

THE THANG: 3.5 Mile party pace run. Discussed family, dad life, and how to grow F3 here in the north.

Started and ended at Just Love Coffee. Next week is TBD, so keep an eye on this channel.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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[the-castle] Coupon Work

AO: the-castle
Q: Chunks
PAX: hambone, Dilbert, Disc Jockey
FNGs: None
COUNT: 4
CONDITIONS: No rain or wind

WARMUP:
Normal warm up: SSH, Left over Right, Good Mornings, Little Baby Arm Circles

THE THANG:
Coupon work
Every HIM grabbed a coupon and moseyed to the lacrosse field
PAX did an exercise with a coupon while a HIM moved with different modes of travel as the timer.
Exercises: Curls, Squats, Burpees with sand bag toss, overhead press, Head, Shoulder Knees and Toes, Big Boy Situps
Mode of Travel: Murder Bunnies, Run with Sandbag, Run
Rifle carry back to Startex
MOLESKINE:
Paused for a moment to take in the sunrise and think about the meaning of the upcoming Easter Weekend.
Shared a little bit of what I said at my Grandfathers funeral about being present in everything we do
ANNOUNCEMENTS:
UFC 300/BBQ on 4/13/24 at my house
COT:
Prayed for Easter Weekend

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The OTB One at Pain Train

AO: offthebooks
Q: Wolfpack
PAX: Flower Power, Link (2.0)
FNGs: None
COUNT: 3
CONDITIONS: 65 and sprinkling. Perfect weather.

WARMUP: mosey around the park. SSH, BACs, BACBACs, stretch your legs

THE THANG:
THANG 1: DORA
200 reps Merkins
200 reps dips
One Pax runs around the playground while the other is knocking out the reps.

Thang 2: 11’s
Pull ups
Skull Crushers
15 yard run in between

Thang 3: Follow the Leader
Tested our mobility and ability to squeeze through tight spots on the playground while following Link as best we could.

Mary:
LBCs
Freddie Mercuries

MOLESKINE: Huzzah for showing up and getting the work done in the rain.

ANNOUNCEMENTS:

COT: Fellowship at The Well