Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

Tussle-Lite

AO: atlantis
Q: Pole Dancer
PAX: Wolfpack, Hair Band, Schnauzer, Puzzlah, Toothless
FNGs: None
COUNT: 6
CONDITIONS: warm and damp

WARMUP: side straddle hops, little baby arm circles, willie mays, good mornings, light mosey to get us going

THE THANG: TUSSLIN’

A recreation of each stop of the Tussle- doing half the reps.
– Bear Crawl
– 25x clean & press w/ coupon
– John Cusack coupon carry to the swings
– Plank alternate shoulder taps & knee tucks
– Mosey around the tank
– 25x Underdogs
– Mosey around the tank
– 25x side-step merkins, 1/2 per side
– Farmer carry coupon to startx
– 25x iron mike
– Mosey to the ledge
– 25x box jumps
– Mosey to startx
– 25x burpees

MOLESKINE:

Downgrading our goal from “Winning” to “Finishing”

ANNOUNCEMENTS:

Tussle this Saturday- still looking for 2x participants on Team Hair Band

No Noise November ongoing

COT: Prayers for a safe move for Schnauzer, victims of the hurricanes still working to build back, lifting each other up as one nation.

Also Schnauzer, Atlantis will miss you! You’ve been an excellent member of the PAX ever since we flagged you down on a run and dragged you back into the F3 world; come on back and visit us whenever you’re in town!

PLAYLIST: https://open.spotify.com/playlist/6vBVxJJiKbeywlL5Rn62cX?si=934e702531b445aa

Dad Bod Run Club

AO: the-castle
Q: Chunks
PAX: hambone, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Unseasonably Warm

WARMUP:

THE THANG: 4.5 mile party pace run around Hendersonville.

MOLESKINE:

ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.

COT:

Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.

III Pillars – 11.05.2024 – Election Day Special

AO: -f3-nashville-general
Q: princessaurora
PAX: t-cell, Black Lung, Grape, gov’t mule, Swiffer, wardas1, Will Norton, Red Skull, Pep, caprate, Go Fish, Haggis, Baguette, Tackle Box, Two Face, YumYum, Harbaugh, Full Monty
FNGs: None
COUNT: 19
CONDITIONS:
Unseasonably warm, likely due to the hot takes surrounding potential election results

THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.

After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.

BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.

Blue – 10 | Red – 0

Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.

“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00

WINNER: Blue

Blue – 40 | Red – 0

“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00

WINNER: Red

Blue – 40 | Red – 50

“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00

WINNER: Red

Blue – 40 | Red – 130

“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes

WINNER: Blue

Blue – 120 | Red – 120

“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00

WINNER: Blue

Blue – 160 | Red – 120

“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00

WINNER: Red

Blue – 160 | Red – 210

“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00

WINNER: Red

Blue – 160 | Red – 270

This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.

Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.

MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!

Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…

ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall

COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country

God bless America,
PA out

My Fellow Americans…

AO: middle-tooth
Q: Goose
PAX: Betty Ford, Toothless, DrRupp, Topanga, Pole Dancer, sooner, Oatmeal, Snouzer
FNGs: None
COUNT: 9
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, good mornings, cherry pickers

THE THANG:
-2 laps Indians runs with 10 burpee penalty for dropping the light
-100 squats/ merkins/ burpees in 25 rep increments. Run to light and back between sets.
-Dora: 300 SSH while partner runs
-Lunges down and back, 2 trips
-Circle Of Mary

ANNOUNCEMENTS:
-Tuesday Brewsday tonight!
-AOQ school next weekend, contact Toothless for details.

COT: On this Election Day remember we are all Americans, social media purge also suggested.

270 to Win

AO: detention
Q: EZ-Go
PAX: Works for a Guy, Accounts Receivable, Winona, Movin On Up, Donkey Hammer, EZ-Go, Matador, Mistah Mistah, Uncle Jerry, Deep State, Pedialyte
FNGs: None
COUNT: 11
CONDITIONS: Easy, Breezy, Beautiful

WARMUP:
Trump Twists
Kamalalunges
26 4ct American Hammers

THE THANG:
*Grab a block
The electoral college is a key tenet of the system of American government. In order to understand it, you must experience it. And experience it we did.

For each BLUE state – BLOCK SQUATS
For each RED state – MERKINS
For each SWING state – BURPEES

Alabama: 9 merkins
Alaska: 3 merkins
Arizona: 11 burpees
Arkansas: 6 merkins
California: 54 squats
Colorado: 10 squats
Connecticut: 7 squats
Delaware: 3 squats
District of Columbia: 3 squats
Florida: 30 merkins
Georgia: 16 burpees
Hawaii: 4 squats
Idaho: 4 merkins
Illinois: 19 squats
Indiana: 11 merkins
Iowa: 6 merkins
Kansas: 6 merkins
Kentucky: 8 merkins
Louisiana: 8 merkins
Maine: 4 squats
Maryland: 10 squats
Massachusetts: 11 squats
Michigan: 15 burpees
Minnesota: 10 squats
Mississippi: 6 merkins
Missouri: 10 merkins
Montana: 4 merkins
Nebraska: 5 merkins
Nevada: 6 merkins
New Hampshire: 4 squats
New Jersey: 14 squats
New Mexico: 5 squats
New York: 28 squats
North Carolina: 16 burpees
North Dakota: 3 merkins
Ohio: 17 merkins
Oklahoma: 7 merkins
Oregon: 8 squats
Pennsylvania: 19 burpees
Rhode Island: 4 squats
South Carolina: 9 merkins
South Dakota: 3 merkins
Tennessee: 11 merkins
Texas: 40 merkins
Utah: 6 merkins
Vermont: 3 squats
Virginia: 13 squats
Washington: 12 squats
West Virginia: 4 merkins
Wisconsin: 10 burpees
Wyoming: 3 merkins

Then MARY:
270 to win – 30s increments of low plank, right side plank, left side plank, six inches, and v-ups until 270 s had elapsed

MOLESKINE:
What an educational experience we all had. I feel so prepared for the election tomorrow!

ANNOUNCEMENTS:
Tennessee Tussle and F3 Half Marathon this weekend

COT:
Pray for our leaders (Romans 13)

Always a pleasure, thanks for allowing me to lead.
-EZ

RIP Quincy Jones

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Hot Route, Giving Tree, 40 Minutes, Invictus, Long Cut, Wrangler
FNGs: None
COUNT: 8
CONDITIONS: Breezy, mild

WARMUP:

Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch

THE THANG:

DORA

Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over

200 squats
/ mosey out to far hangar and back

Pull-up Waterfall at the bars 10-6

AB break 50 LBC / 20 Crunchy Frog

Pull-up Waterfall cont’d 5-1

Fortune Cookie Run

PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.

We did 1, 2, 7, 15 and then finished with 10 WW1

1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman

COT:

Family health gratitudes
Election
Peace for our country

All I really wanna do is hang out but I still need to keep up appearances

AO: the-castle
Q: SalPal
PAX: Strutter, Splitter, Chunks, hambone, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold enough to fool some clowns into wearing caps.

WARMUP: F*ck that.

THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:

1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.

We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.

MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.

ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.

COT: Careers for Pep, Chunks and Stutter.

Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.