Month: February 2024

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dad jokes; lol

AO: the-knoll
Q: morning star
PAX: Sooie, Wolfpack, G-string (Eli Kresta), The Banker, Pebbles, DB, Malibu, morning star, Link (2.0), Bumble bee (2.0), RP (2.0)
FNGs: None
COUNT: 12
CONDITIONS: dark, yet lovely

WARMUP: split into 4 teams and mosey to the tree line while passing a ball among the team … stop at the knoll hill and roll down.

30 SSH (led by RP), motivator x5, balance follow the leader style, 15 low slow squats (led by RP)

THE THANG: mosey to the backstop and split into 4 stations:
1. move rocks into a pile, then do it again
2. Three sets of motivators x 5
3. Crawl forwards and backwards between the backstop benches (change crawling each set)
4. One partner does a body builder burpee, the other does fast and loose drills, then switch

Continue at your station until another team team relieves you. The motivators are the clock, once they finish, they transition to new stations.

Music: Dad jokes music …

MOLESKIN: YHC talked about the importance as men, and especially fathers to learn to get back to joy from challenging emotions. There’s a joy center in our brain that can keep growing as we practice appreciation and connection. Joy is relational, its about being delighted to be with someone. YHC was inspired by a workbook my 2.0s have been going through to create a “calming bag” to help with this. My intention is to go to the bag instead of food when I’m stressed and dysregulated.

YCH encouraged the PAX to reflect on how they are leading by example in their household, especially in the area of soul/heart care.

YHC prayed the PAX out.

ANNOUNCEMENTS:
– F3 Franklin has a monthly physical challenge; run/walk/ruck at least 1 mile a day … reach out if you want access to the spreadsheet.
– YHC will be taking a mini-break from AOQ for Feb/March, Wolfpack will sub in for me. Honor to Wolfpack for his willingness; excited to grow under your leadership!

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More Hare Than Tortoise

AO: thestronghold
Q: Red Skull
PAX: Hair Band, Judy, baggervance, Young and Restless, Decaf, Right Said, Crawlspace, Skeet, Long Horn, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 26
CONDITIONS: 39 Degrees

WARMUP: Long warmup led by Neanderthal

THE THANG: 3 miles around the 4:13 Strong campus. A new class record was set as well as some individual PRs.

ANNOUNCEMENTS: This class will be running in the Dream Streets 5K on Feb 24. Join the 4:13 Strong team and come run with us.

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Good Old Fashioned Dora

AO: westeros
Q: Detective Pikachu
PAX: Vector, Pep, Waterboy, Crawlspace, Wolfpack, Red Skull, Tim the Toolman, Shiplap, Right Said, Supernova, DintyMoore, Toothless, Natural Ice, CubCadet, Tops
FNGs: None
COUNT: 16
CONDITIONS: slight chill in the air. the days are definitely getting warmer and longer. spring is coming.

WARMUP: mosey to school loop. side straddle hops, imperial walkers, baby arm circles, seal claps, air press

THE THANG: Dora! 100 Merkins, 200 squats, 300 little baby crunches

finished with soccer and Mary. Q’s team scored a goal, and, sending an impending loss, Q got injured so the game would stop before the other team could score. a Clever Move by YHC

ANNOUNCEMENTS: leanpax is almost over. brewsday is on Mardi Gras. Other things were mentioned as well.

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Choose Your Own Adventure

AO: hendersonville
Q: Sunshine
PAX: Chunks, Pep
FNGs: None
COUNT: 3
CONDITIONS:
Clear, warm

WARMUP:
Good mornings
Arm circles
SSH
Overhead presses

THE THANG:
PAX moseyed with coupons around the AO. Each PAX led 2 exersises of their choosing as we walked. Once this was completed, we left the coupons where they were and ran the route around the AO and back to the coupons. Repeated until Mary.
Mary: Roxanne by the Police. SSH throughout with burpees every time Roxanne is said in the song

ANNOUNCEMENTS:

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Groundhog Day

AO: cruelhall
Q: Esposa
PAX: Donkey Hammer, EZ-Go, Grape, blackwidow, Pedialyte, 0
FNGs: 1 0
COUNT: 6
CONDITIONS: Crisp

WARMUP: Espoga

THE THANG:
4 corners
– 5 burpees
– 10 atomics
– 15 merican
– 20 dry docks
Mode of Transport Walk lunge
3 suicides
– 10 1 leg dead lifts
– 20 lunges
– 30 side lunge
– 40 plank jacks
3 suicides
Mode of Transport Bear Claw
– 10 v ups
– 20 LBCs
– 30 bama dates
– 40 hammers
Superman it out

ANNOUNCEMENTS: Brew Ruck 2/17

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F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

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Field trip!

AO: the-knoll
Q: The Banker
PAX: AAA, DintyMoore, G-string (Eli Kresta), Malibu, Pebbles, Sooie, Bumblebee
FNGs: None
COUNT: 8
CONDITIONS: Perfect!

WARMUP: we jogged in place, we did ankles to the butt while reciting the mission, credo, and core principles of F3

THE THANG:
We ran with a buddy to the Babe Ruth baseball fields.
11’s – Burpees with duck walk to Lt Dans and bear crawl back.
Wall sit challenge
We ran back with a different buddy

Moleskin- when you grinding take a step back and look around at others that might be in a similar spot. It helps to focus on others which is what F3 is all about.
Also don’t forget “Dreams are what make life tolerable.”

ANNOUNCEMENTS: Dad Hike, Franklin is have a “Biscuit Run” or ruck in a few weeks. See G for details.

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Q D’etat

AO: atlantis
Q: Hair Band , Salpal
PAX: Grape, Salpal, Puzzlah
FNGs: None
COUNT: 4
CONDITIONS: shrinkage with a side of fog and legs

WARMUP:
2 laps mosey around parking lot
SSHs
Hillbillies
Imperial walkers

THE THANG:
Hairband:
Sprints: 50%x2, 75%x2, 100%x1
Lunge walk around parking lot

5min of Hairy (Hair Band Mary, dubbed Hairy by @grape)

30 iron mikes
Bernie
30 squat jumps
Bernie

Salpal:
Mosey to Pizza Hut
3 rounds of Isometrics, holding 1min, If you break form everyone does a burpee
– squat
– plank
– balls to the wall

Arms Finisher:
– as many derkins as you can do in a minute, then half of that number for 3 more rounds. Hold squat when done

Normal Mary to finish

ANNOUNCEMENTS:
– @salpal is Atlantis’ new AOQ!!
– the new shovel flag was unveiled, see picture
– brewruck February 17th, check channel for deets
– brewsday/juiceday, @natural ice for the deets
– leanpax finishes up on saturday february 10th, stay strong fellas

PRAYER REQUESTS:
Each man shared as Atlantis is a 3F AO and we take that more seriously than anything
– @puzzlah wife going into surgery next week, prayers for success, high quality and easy recovery
– @salpal wife finishing PhD, preparing for new baby in August, and work conversations
– @grape inviting a coworker to read through John with him
– YHC, traveling this weekend, for continued wisdom and resistance to temptation and glory to God in my relationship with Liz

It has been a great honor having Atlantis be my first leadership position in F3. I’m excited to see what’s in store next and I’m comforted knowing I’ve left this premier AO in good hands.

Rock on,

Hair Band

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Discern the signs

AO: thestronghold
Q: morning star
PAX: Chunks, Skeet, Minnie Pearl, Wolfpack, baggervance, Dan and Dave, Decaf, Shocker (Mark Holmes), Red Skull, morning star, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs, Long Horn, Bill Dance(?), Dantana, Cat Man
FNGs: 1 Cat Man
COUNT: 29
CONDITIONS: high 20’s and lively

5:30 – disclaimer given … YHC asked men to raise their hands if they were willing to take personal responsibility for their own safety. Modify as necessary.

WARMUP: mosey to the light, circle up … motivator x5, lazy imperial walkers x10, hard style low slow squats x11

YHC taught PAX how to do fast and loose drills (active recovery) … dubbed “Mickey’s” or “Soviet Sprinter Shakes” … the idea is to shake the tension out of your limbs as if you were shaking water off after a shower.

THE THANG: partner up and stay in a circle. 11 seconds of jump squats, then 49 seconds of active recovery …. for 30 minutes. pairs take turns carrying coupons around the basketball counts, completing 5 supermans between the far two goals.

PAX were instructed to transition from jump squats to SSH if they experienced 1 of 2 signs: lots their power on the jump or had trouble singing along/talking between sets of squats.

It was long and monotonous and we passed our time by encouraging each other, signing along with “Lean on me” (which was on repeat). The challenge was to stay mentally engaged the whole time; powerful jump squats and constant movement during active recovery.

Mary: baby crawl, bear crawl, cat crawl, imperial walkers, skipping … all done while moving in a circle.

MOLESKIN: YHC shared the story of when my mom kicked my dad out of our apartment when I was 13. Talked about how that flipped my world upside down. I cried myself to sleep that night, lonely and afraid. Ultimately my parents got divorced and my adolescence was an experience of me being emotionally orphaned; there was not a place in my home for my heart to express itself or grow in maturity.

YHC shared how I used to avoid my past, the painful memories and even grew to despise my story.

However, as I’ve leaned to go back to those traumatic moments, bring them into the light, share them with others … I’ve found the capacity to offer grace, kindness and tenderness to parts of my heart that were frozen in time. As I practice this, I grow in resilience.

Just as we had 2 signs that we used to transition exercises during the workout we also have signs that our heart and body gifts us with: emotions. Each emotion I experience can be a doorway into my story. And if I discern it and go back with curiosity and kindness I have an opportunity to find healing and ultimately grow in maturity.

New approach to consider: we accelerate our capacity to do hard things not by gritting our teeth but by offering tenderness to our hearts.

So, go forth and do the hard internal work … do it with a guide (a trusted friend or mentor or counselor) and see your maturity advance!

YCH blessed the PAX and we ended with “Heart on 3”.

Was wonderful to finally make it out to the stronghold.
– m out!

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Wake up, It’s The First of the Month

AO: greenmachine
Q: Goose
PAX: moneyshot, Cowboy, Black Lung, Sherlock, Betty Ford, Deep State, Works for a Guy, Topanga, FeelTheBerns, Movin On Up, t-cell, Hagus
FNGs: None
COUNT: 13
CONDITIONS: Frosty

WARMUP:
Forward Fold, Willie mays hays, Cherry pickers x2

THE THANG:
Indian Runs 2 laps

Adora: 300 squats and 300 LBC while partner runs to midfield.

100 yard lunge

Adora: 500 SSH while partner runs to midfield

Circle of Mary

ANNOUNCEMENTS: Tuesday Brewsday at the Capital View Juice Bar on Tuesday!