F3 is Fitness, Fellowship, and Faith
WARMUP: Stretch hard
THE THANG: Walk a lab. Carry the sandbag a lap. Repeat until time.
MOLESKINE: The old fella that likes to run by us actually stopped and talked to me. He told me (in a nicer way) that he used to be as heavy as I am in his 30s and that if “I keep it up” I’ll get there. Ouch.
ANNOUNCEMENTS: N/A
COT: N/A
PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=a37a6268af3c4544
WARMUP:
– 30 x SSH
– 10 x WMH (2 count)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers
– 5 x Scorpions, each side half
THE THANG: Back 2 School!! :books:
School Bus Route :bus: :octagonal_sign:
Start with a one-mile Indian run “school bus” around the perimeter. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.
Route went southeast to the corner, northeast past the playground and then up behind the school. Continue to tennis courts and turn left to cut up through the middle of the AO past startex. Turn right at Lone Oak on the sidewalk and reenter the park on the small path. Turn right onto the main field path, make a full loop and return to started.
Core Subjects :male-teacher:
Split into 5 groups, post up at each station with 1 group running around the parking lot loop 2x. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return. Repeato with the timer group running 1 lap instead of 2.
English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”
Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers
Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction
History
– First public school in the country predates the country’s founding
– Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
MOLESKINE:
YHC was sucking wind after the bus route and appreciated the pace pushers who made it more of a challenge. The sunrise was so nice the Q called a Salute the Sunrise between the sets with a 10 burpee salute. As for detention, the PAX didn’t get out of detention immediately, but they were much more eager to avoid the burpees the second time and got out after only 2 rounds.
Also of note, sooner finally pulled a great name out of his hat and gets credit for Pollo Loco, who was a fantastic EH apparently by Michelin Man though the Mich himself was not in attendance :eyes:
YHC also brought some home-brewed Gatorade for coffeeteeria. If there was ever a morning for it, this was it, and it hit the spot as a preamble to sooner’s excellent carafe of bean juice.
ANNOUNCEMENTS:
– U-Haul themed workout this Saturday AM for Detective Pikachu
– brewsday next Tuesday @ 12S Taproom, 4:30p
– 10th Anniversary of F3 Nashville coming up on 9/13
COT:
Prayers for…
– Pole Dancer’s wife in the job search, turned out down, looking for the right fit
– sooner spoke for all parents & kids coming into the school year, prayers for a clean sheet for the rest of summer to start the school year off right
– YHC shared prayers for my wife with the due date 1 month away, prayers for a healthy full term baby and a smooth delivery
Men, Cal Worthington once again mentioned this may be his last week in Nashville, and while that may or may not be true, I do want to share a hearty thank you for the energy and camaraderie he’s brought during his extended time with us. Be sure to say thanks and send him off well throughout the week!
It’s always an honor to lead you men – thanks for an excellent morning, wouldn’t have wanted to spend it any other way!
— Toothless :tooth:
WARMUP: Oval Up…SSH, Squats, IWs, Stretches
THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.
MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!
ANNOUNCEMENTS:
COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.
WARMUP:
– Bacs + bacbacs 15x
– Downward dog + cobra + plank leg stretch
– Willie mays hays OYO
– Imperial Walkers 15x
– Motivators to 5
THE THANG:
National Parks Road Trip Tabata
(1:45 on, 30 sec. rest, rotate)
It’s good to backpack with a buddy- pair up to visit the Parks together.
1. (Joshua Tree) Hangs Monkey bars
2. (Acadia) Tandem leg-lift thrusters: lie on backs with linked arms, lift & kick sky with both feet
3. (Black Canyon) Dips
4. (Arches) Lieutenant Dans with 18lb. cases
5. (Denali) Coupon floor-to-ceiling (49lb. Case + 29 lb. case + boulders for 2.0’s)
6. (Sequoia) WW2s with axe throws
7. (Everglades) Swing presses
8. (Death Valley) Line touch moseys
Repeat circuit 2x
MOLESKINE:
The National Parks have been called America’s Best Idea. There are few natural places in the world more glorious than the Parks. Visiting one causes you to feel a sense of smallness, wonder, and gratitude for the opportunity to just be “here.”
Some of my favorite memories with my family growing up are at the Parks, especially as our family business began creating National Parks artwork + products.
I encourage each of y’all to go visit the Parks when the opportunity arises & make memories with those you love. Cherish this American heritage that has been preserved for you & your children to enjoy.
ANNOUNCEMENTS:
Check Slack for the latest F3 news & updates.
COT:
Countorama & Nameorama (welcome @Eevee!)
Ended with the Lord’s Prayer & gave thanks to our Father in Heaven for our health & the fellowship of the PAX. It was a joy getting stronger together today.
Thank you Sooie for the Brewie!
:el-capitan:
PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=cf8ef8f2c4844cbb
WARMUP:
– 30 x SSH
– 10 x WMH (oyo)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers
THE THANG:
School Bus Route
Start with a one-mile Indian run “school bus” with stops along the way. Head around the park perimeter toward Morrow and the rec center, turn right and follow outer path all the way around by the river and almost to post before cutting across above the fields to the treatment plant.
Every time the rotation completes 2x the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.
Core Subjects
Split into groups, post up at each station with 1 group running around the water tower as a timer. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return.
English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”
Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers
Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction
History
– First public school in the country predates the country’s founding
– Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Detention
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise 20 more burpees, repeat til successful.
Mosey back to post & stretch til time
MOLESKINE:
You would think with this small of a group of PAX and as sharp as they all are that we would have gotten out of detention in one go, but alas! Turns out this Breakfast Club did not want to part ways, so they stayed in detention til the end. YHC was merciful and cut 5 burpees from the penalty each time, leading to a total of 50 burpees to close out the workout.
Also YHC was surprised that no one recognized the Schoolhouse Rock! Rocks songs that played during our core subjects round, including the fabled I’m Just a Bill.
ANNOUNCEMENTS:
– Announced the 5k which looks like it went well
– HUGE announcement about the goings on this week at atlantis, HC for an AOQ transition!! :trident:
COT:
Prayers for…
– Siri’s work dynamic and conversation
– SalPal’s wife’s career journey
– Schnauzer’s wife’s friend who lost her husband while expecting their second
As always, it was an honor to lead men! See you this Thursday!!! :trident:
— Toothless :tooth:
Warm Up
Side straddle hops
Yoga stretches
10 Burpees
Indian run down to Ellington and back
Grab blocks head to pavilion
Tabata Workout
4 sets / 4 cycles
1. Box jumps
2. Kettle bell swings
3. Curl to press
4. Iron crosses
Back up to parking lot for sprints.
4 sets of:
-sprint down
-Bernie back
-5 atomic merkins
Mary
Round robin fave core exercises.
Moleskin
Lead like Jesus did….as a servant.
WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven
THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line
MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG
ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details
I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.
I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.
WARMUP: SSH, LBAC F, LBAC R, OH Press, Seal Claps
THE THANG: almost a full Murph (finished with 1.5 miles)
MOLESKINE: thanks for having me out today. My knee was not happy with the running, and everything inside me wanted to fartsack this morning. I already can tell my day is going to go better because I did something hard before the sunrise. I appreciate you HIM
ANNOUNCEMENTS: come out to thestronghold sometime!
COT: prayers for G-string great grandma
Prayers for our country per Papa Bear
Prayers for the fathers out there per Timber
:grapes:
WARMUP: Standard Warmup in the lot
THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.
Mosey to the lot across from the STEM school to execute the same as above.
Mosey back to the main lot for 10 more burpees for a total of 100 burpees.
WARMUP: Mosey to the lower parking lot for some SSH, Arm Circles and stretches
THE THANG:
95% of Men over the age of 35 will never sprint again. So, if I Q we will not be in that 95%.
Ran some sprints and skips. Dilbert is faster than expected. Speed and Power.
Then moseyed around the park on the greenway.
Got back to the Startex for some ab work and then some broga to finish with other stretches.
MOLESKINE: Was an honor to lead at the discipline. So excited to see F3 North growing. Small PAX today, but that has become a trend with my Qs recently. LOL
ANNOUNCEMENTS: Dilbert accepted a new job. Wow, he’s a man in demand. Congrats bro. Dizzy Doc has added a new addition to his PAX.
COT: Prayers for all the men there and the men not there. Thanks HIMs.