Month: January 2024

Posted on

Merkins? Nah

AO: atlantis
Q: Hair Band
PAX: Crawlspace, Toothless, Chunks, hambone, Siri
FNGs: None
COUNT: 6
CONDITIONS: “Nipply” – Clark Griswold

WARMUP:
SSHs
Calf stretch
WMHs
ROL/LOR touch toes
Cat/cow
Air press
Michael phelps

THE THANG:

Mosey to jungle gym
Partner up
1 partner does happy box dips (box jump, happy crunchy frog, tricep dip) while other runs 2 laps around water tower, trying to reach 100 reps of HBDs. Plank when finished

Once complete mosey to swing set
Partners switch off b/t iron mikes & rows. Partner 1 does 20 iron mikes (10 per leg) then switches with partner 2. Go until 200 total reps, 100 per leg

Mosey back to start-x

ANNOUNCEMENTS:

Posted on

The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69

Posted on

LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.

Posted on

LSD – Long Slow Distance

AO: thestronghold
Q: Red Skull
PAX: Hair Band, hambone, Crawlspace, Judy
FNGs: None
COUNT: 5
4.5 Mile loop was enjoyed by the PAX and we were rewarded with Dose coffee. All preparation for 4:13 runs to begin in a few weeks.

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

2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!