Month: July 2024

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Summer Fun

AO: titan
Q: DintyMoore
PAX: Black Lung, bluemule, Papa Bear, Pep, Right Said, Salami, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Clydesdale friendly

WARMUP:

THE THANG:
Warm Up –
Ring of Fire – merkins (stopped at 200)
– tap out = high knees
Mosey
25 SSHs
Mosey
25 Dips
Mosey
20 Shoulder Taps
Mosey
Partner Up

Partner/Teams Challenge
– Wheel Barrow to Agility Course (5 burpees each switch or at finish
– Ninja Rap Merkins
– 4x4s – (burpee, plank, mtn climber, merkins) while partner completes Bearcrawl and Agility Ladder on field

Complex Mary (20 count)
– Alabama Prom Date – LBC
– Vector Ups – Box Cutters
– American Hammers – Crunchy Frogs
– Inch Worm – Shoulder Taps

MOLESKINE:
F3 is not fun

ANNOUNCEMENTS:
gullivers-travels-challenge continues, nearing halfway point.

handsomizer convergence on Friday with bomber closing for kickball challenge

Run to the Castle at handsomizer – come and join Salami and YHC for some bonus f3 bonding.

COT:
Summer time coverage for what remains for those traveling and interacting with family. Encouragement for those in our Nashville group.

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Tortoise & Hare, ep 1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Chunks, bluemule, Michelin Man, Focker, Natural Ice, SalPal, Decaf, Longhorn, Judy, Duncan (F3 Waxhaw), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: None
COUNT: 25
CONDITIONS: 73 degrees and very humid

WARMUP: SSH, Squats, IWs, Right over Left, Left over Right, WMH

THE THANG: RUN!! The first 3 mile run for the new class and for some of our F3 PAX. The 4:13 Strong men started of in a sprint and made it to the first turn before they started walking. We had a fast finish of 26:15 and an “all in” time of 38:34. Not bad for the first run. We will do one more run before breaking into Pace Groups.

Thank you Michelin Man for leading the wrap up exercises as we brought in the six.

MOLESKINE: Thank you to my F3 brothers for coming out this morning. Your presence makes a huge difference for the 4:13 Strong men.

COT: Prayers for strength, wisdom, courage and endurance.

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Dora day

AO: the-knoll
Q: G-string
PAX: The Banker, Timber, Sooie, morning stār, Pebbles, Bumblebee, Tonks, FishBiscuit
FNGs: None
COUNT: 9
CONDITIONS:
Cool enough, misty morning, full of gnats

WARMUP:
Came in hot one minute late.
Inch worm walkouts to merkin
Daisy pickers
Don Quixote
SSH
Mosey to the stop sign and back

THE THANG:
Partner up. Dora workout
One partner bear-crawls to the cones and duck walk back
As a team
– 50 pull-ups
– 100 floor-to-ceilings
– 150 merkins
– 200 squats
All were done hero style. When the first team finished, all PAX mosey around the backstop

Mary:
Ring of fire to 5
Emperor penguins
Alternating clap v-ups
Leg raises
WWIIs
Hollow hold for 30 seconds

MOLESKINE:
Are there dreams you’ve let go of because they are “too hard” or you’re “too old”? Can some of those still be realities? If we encourage our children to work hard and follow their dreams, how much more effective will it be if they see us doing the same thing.

ANNOUNCEMENTS:
Gulliver’s travels is still going on
4:13 has started a new class

COT:
Prayers were offered up

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Double Nickel Next Level

AO: detention
Q: Wedding Singer
PAX: Spinal Tap, Winona, Deep State, Topanga, Focker, Average Size, EZ-Go, Accounts Receivable, Donkey Hammer, Movin On Up, Works for a Guy, Wedding Singer
FNGs: None
COUNT: 12
CONDITIONS: No Rain!

WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo

SSH x 55
T-Ups x 5 each side

THE THANG:
Mosey to shed for coupons

11 Blockees
Lap

11 Blockees
22 4-count Flutters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap

Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!

Store coupons (at least those that we didn’t crush to powder on our bare hands!

Mosey to wall for a short minute of Balls to the Wall

Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.

MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)

F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.

ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details

COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.

Stay strong and keep singing
Wedding Singer

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Black Ice

AO: westeros
Q: Natural Ice , Black Lung
PAX: Michelin Man, Tim the Toolman, DintyMoore, Puzzlah, Siri, Pep, Hedwig, bluemule, Duncan
FNGs: None
COUNT: 11
CONDITIONS: Immaculate

WARMUP: SSH, Leg stretchish things

THE THANG: YHC kicked off the Q with a long mosey featuring multiple sets 10 merkins strategically placed to keep the pax together. Once we hit the bridge we did sets of sprints ending with a long set of Lt Dans across the bridge. Michelin Man gave a nice complement by confirming that the Q was set too Hard Mode.

Black Lung took over for an off road mosey up to Love Hill followed by a punishing round of Merry consisting of WW1, Flutter Kicks, and Leg Raises. Proceeding with a session of partnered sprint work around the hill before heading back to the startdex.

MOLESKINE: When the Q is training for a half marathon – the Pax is training for a half marathon!

ANNOUNCEMENTS: Encouragement to work out with 413 Strong!

COT: Prayers were lifted up!

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Lets Get It Started.. The Week

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Arm Stretches, Forward Fold, Cherry Pickers

THE THANG:
-Countdown to 1 from 15 w/ run: Squats, Imperial walkers
-Dora: 300 SSH while partner runs
-50 incline press, arm circles
-2 trips of lunges
-Circle of Mary

ANNOUNCEMENTS: Fish Fry again this Friday at Riverside Revival

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[1stf] Night Movez: Or: How I learned to stop worrying and love the woo girl

AO: 1stf
Q: SalPal
PAX: Salami, Young Pawn, Pep, “I AM THE SENATE”
FNGs: 1 “I AM THE SENATE”
COUNT: 5
CONDITIONS: Tourist-y

WARMUP: 50 SSH (Screw you Pep)

THE THANG:
– Set tempo for intervals with Iron Mike’s, Stair run, 10 burpees and stair run down.
– 4 minute intervals to do the above, 5 sets
– “Black lung salute” – 10 Burpees EMOM
– Mary

MOLESKINE:
– Flying EH’ed one “Luis” that worked at the Capitol. He disappeared to “take a call with his wife.”
– Tough workout. T-claps to the guys that made it out and made it happen.
– Great 2nd F at Von Elrods.

ANNOUNCEMENTS: Run next week at Geodis

COT: Gratitude for the chance to do tough things.

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Newborn BD

AO: the-castle
Q: Sunshine
PAX: hambone, Strutter, Dilbert, Donatello, The Rod (DR)
FNGs: None
COUNT: 6
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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10 ÷ 2

AO: mistymountain
Q: McAfee
PAX: Transporter, Sanders, Mt Men Brandon and Randall
FNGs: None
COUNT: 5
CONDITIONS: unbelievable 64

WARMUP: farmers carries to set up the stations

THE THANG: 10 rounds of 4 1 minute increment each;
A P A P then B P B P

Abs Pushups Abs Pullups

then

Weights Pushups Weights Pullups

MOLESKINE:

ANNOUNCEMENTS:

COT: lots of prayers for those traveling, going through medical procedures or recovering therefrom.

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Encore

AO: cruelhall
Q: Winona
PAX: Topanga, Accounts Receivable, EZ-Go, Works for a Guy, Mistah Mistah, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS:
Cool
WARMUP:
Stretches
THE THANG:
Native American run around the block
11s on the bus hill
Burpees at the bottom and WW1s at the top

5 sets
5 pull ups
20 squats
10 v ups

Sprints
Flutters
Plank
Burpee burnout
MOLESKINE:

ANNOUNCEMENTS:

COT: prayers for pound puppy and family for family member in hospice.