WARMUP: light stretch of the glutes
THE THANG: 6+ miles to Fort Negley
MOLESKINE: Gratitude :pray:
ANNOUNCEMENTS: Sweater party
COT:
WARMUP:
25 IC Side Straddle Hops
10 IC Burpees
THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.
MOLESKINE: Burpees suck after a sprint!
ANNOUNCEMENTS:
COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.
Frosty
WARMUP:
Good mornings
BAC / BACBACS
Slow Merkins
Runner’s Stretch
Slow Squats
THE THANG:
Part 1 – x 5
– Step Ups x 10
– Lunges x 10
– Calf raises x 10
– Squats x 10
– SSH x 10
Bear Crawl – then crunches x 20
Part 2 – x 5
– Pull up x 5
– Back rows x 10
– Merkins x 10
– Curls x 10
– Overhead press x 10
Run lap – then crunches x 20
MOLESKINE:
Too much tryptophan caused Cheeks to sleep in on the Pain Train Black Friday deals. Don’t let it happen to you.
ANNOUNCEMENTS:
Bellevue Christmas Party 12/12! Check Slack.
COT:
Thankful for the great men I’ve met through F3.
Holidays are tough for some folks, take a moment to reach out to friends and family you haven’t heard from in a while.
FloJoe was enjoyed by all.
Thanks for coming out guys! Have a great weekend.
FLO
CONDITIONS: Colder after sunrise than before, somehow.
WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race
THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.
MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.
ANNOUNCEMENTS: Come see us again next year!
WARMUP: Mosey to stop sign and back
THE THANG: kind of a Murphy
Tabata 40 seconds on/20 seconds rest
– SSH
– Pull-ups
– Merkins
– Air squats
– 2 sets of the above
Completed 4 rounds with a 1 minute rest in between.
5 minutes of Abs
MOLESKINE: Lots of gratitude shared between rounds.
ANNOUNCEMENTS: holiday part Dec 12. Grow school coming up.
COT: It’s easy to be grateful on holidays and special moments, it’s harder to live with gratitude for all the small things in life. Reminder to live with gratitude outside of the times it’s expected.
WARMUP: BACs, BACBACs, SSH’s, PE Stretch, Runners Stretch, Merkins, Squats
THE THANG: Loaded up Sand Bags and Mosey to Playground for the following:
20 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Burpees
1 Mosey Around the big Loop
Dropped in 3-5 Pull-ups upon our return from Mosey
Goal was 6x, but PAX got after it completing the above 7 times.
MOLESKINE: Had an epiphany this weekend as Noah learned to swing by himself. Realized I had pushed him on a swing for the last time the week prior and now look at all I do for him through a different lens with a new level of gratitude.
ANNOUNCEMENTS: Check Slack for upcoming events! Don’t forget to add a Sand Bag to those Christmas Lists!
COT: Prayers for Safe Travels and Thanksgiving
Thank you gents for the opportunity to lead!
:horse_racing:
WARMUP:
pick up coupons and drop at circle then 6 minute run with increasing pace
THE THANG:
10 reps each
Glute bridge, single leg (10each leg)
Incline Merkins
V-ups with blocks
Elbow to knee crunch (10 each leg)
Tricep Extensions
Hollow body holds w adductors
Alternating Hand Release Up/downs
Narrow grip bench press
Knee Drive, single leg deadlift (10 each)
Squat thrust
MOLESKINE:
Share one thanksgiving tradition
ANNOUNCEMENTS: Convergence at Handsomizer on Friday, YHC on Q again.
COT: Give Thanks
WARMUP: SSH, shoulder warm up, SSH, lower body warm up, SSH
THE THANG: LooseCaboose+
PAX lines up
First in line rests.
Middle of line alternates exercises.
Last in line does burpees.
To start, last in line does MOT to the front, then we switch. Each round consists of 2 sets all the way through.
Round 1
Exercises: Squats or Imperial Walkers
MOT: Lunges
Round 2
Exercises: merkins and mountain climbers
MOT: Bear Crawl
Round 3: Iron Mikes and Low squat holds
MOT: Reverse Lunges
Round 4: Carolina Dry Docks and Plank Hold
MOT: Crawl Bear
REPEAT
Bonus Round: SSH and Burpees
MOT: Burpee Broad Jump
MOLESKINE: the ground got squishier as we went
ANNOUNCEMENTS:
F3 holiday party Dec 12
Thanksgiving workout at Crieve Hall (Knoll is open too)
Juicy J and Piglet VQs are coming
COT: I have a tendency to put a lot of weight on specific outcomes when I need help. A “I need this one thing to happen to make everything okay” kind of attitude. What really happens is I close off to everything else and miss a lot of opportunities to be helped or find new solutions. Encouragement to PAX to be open to help and different paths forward when facing challenges.
WARMUP:
25 IC Side Strattle Hops
10 Arm Circles forward
10 Arm Circles reveres
10 Merikans
Mosey
THE THANG:
Spread out even distances down the parking lot.
Each PAX had the privilege of choosing their exercise.
The PAX at the start began with ten reps of selected exercise and then ran and tagged the next PAX where he took over that exercise we continued this rotating exercises and completed three rounds before heading for a mosey to the pavilion where we performed 10 count hangs three times then 5 count hangs with legs elevated twice and 10 IC dips. Mosied back to the flag, finished with some abs.
MOLESKINE:
ANNOUNCEMENTS:
Have a Happy and blessed Thanksgiving
COT:
WARMUP:
easy short loop, old man stretches
THE THANG:
short jog to Sir Winston Church Hill
11’s – atomic merkins at the bottom, jump squats at the top
short jog back to the start
Tabata 40 seconds on/15 seconds off- multiple rounds of Jane Fondas, SLR, imperial walkers, hillbillies, calf raises, Freddy Mercs, shoulder taps
MOLESKINE:
Thanks for letting me be the emergency Q. We made it up as we went but the energy level was high. Most animated coffeeteria I’ve seen in a while.
ANNOUNCEMENTS:
Crieve Hall Butter Ball Crawl this Thursday. Run starts at 7am. Coffee and pancakes after. Bring the whole family. EZ-Go sent out a sign up for planning purposes. $5 donation encouraged. We will also meet up Wednesday night for prerun planning and putting out signs. I’ll send out a time when I know it.
COT:
Thinking about Deep State ‘s aunt and Dale Clay.
