F3 is Fitness, Fellowship, and Faith
CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
Dark and damp. Perfect for coffeeteria.
WARMUP:
Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.
THE THANG:
Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.
Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards
Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like
Go until everyone has completed 3 rounds with the big coupon.
MOLESKINE:
Rain is not an excuse to miss the pain train.
ANNOUNCEMENTS:
– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…
COT:
Personal details shared, prayer lifted up, Go Team.
WARMUP: Mosey to clubhouse, SSHs, Toe Touches, Cherry Pickers, Inchworm Merkins
THE THANG:
TABATA – 45 work / 15 rest
45/15 @ 5 rounds
Reverse Burpees
Surfer Lunges
Kickstand Deads
Bear squat merkins
Burpees over Blocks
Mosey to Start X
3×10
Seated Jump Squats
Julgarian Split Squat Jumps
Single Leg Side Hops
MOLESKINE: Welcome 2025 – it’s time to start making some new connections and bringing them into F3.
ANNOUNCEMENTS:
Convergence NYD at #titan from tel:0600-0700
leanpax starts on 1/6
JuiceDay – 1/7
COT: keep an eye on slack for our fellow pax members Hedwig and Pop-A-Lock who will become new dads this week.
WARMUP:
Mosey to picnic shelter
Squats
SSH
Imperial Walkers
WMH
LBAC
Down Dog/Cobra
THE THANG:
“Putting up the tree”
1 Burpee / 1 Decline Merkin / 1 Squat
2 Burpee / 2 Decline Merkin / 2 Squat
3 Burpee / 3 Decline Merkin / 3 Squat
…4,5,6,7,8,9
10 Burpee / 10 Decline Merkin / 10 Squat
“Taking down the tree”
9 Burpee / 9 dip / 9 step ups (2 is 1)
8 Burpee / 8 dip / 8 step ups
7 Burpee / 7 dip / 7 step ups
…6,5,4,3,2,1
TOTALS
100 Burpee
55 Decline Merkin
55 Squat
45 Dip
90 Step Up
Ab Meltdown:
50 LBC
50 Crunchy Frog
50 American Hammer
Mosey back to startex
WARMUP: Broga Flow
THE THANG:
Block work
50 – block squats
40 – block rows
30 – block merkins
20 – triple arm killers (tricep press, shoulder press, bicep curl)
10 – 8 count block bodybuilders
5 – alternating block merkins
5 sprints
Rinse and repeat
10 minute AMRAP
10 block squat cleans
10 block thrusters
10 burpees
Mary
2 minutes of WW1
MOLESKINE:
Great way to burn those Christmas calz. And welcome back Esposa, great to see those white knee socks gleaming in the moonlight again!
ANNOUNCEMENTS:
#leanpax starts Jan 6, be prepared…
New Years #convergence at the Parthenon
COT:
– Pedialyte sister had seizure on Christmas
– Esposa friend killed in Mexico
– Michael Freiburg prayers for traveling mercies
Grateful as always for serve.
:v: EZ
WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.
THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.
MOLESKINE: no music, lots of panting.
ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.
COT: Choose joy, do hard things, be a gift to others.
Sally out.
WARMUP: Mosey to collect coupons
BACs
BBACs
Slow merkins
Slow squats
THE THANG:
4 stations
Pull ups
Squats
WWIIs
Kettle bell swings
2:30 of work, 30 sec rest, move to next station
PAX operated in pairs. One bear crawled around playground while other worked.
10 stations completed, 30 min of hard work.
MOLESKINE:
It was awesome to watch everyone push themselves to their own ability. Bear crawls are tough. There was very little rest between sets.
Tclaps to Malibu for starting with a weighted vest
Welcome back Kotter to Dr. Stogie 🔥
ANNOUNCEMENTS:
Leanpax starts in 2 weeks. Check any channel on slack.
Bring a gift on Thursday for a fun swap.
COT: Prayers for charity/peace with family and for loved ones nearing the end of this life.
WARMUP: SSHs, WMHs, LBACs
THE THANG:
Silent Night –
11 exercises, 11 reps, run a lap, delete an exercise
1. Squats
2. Iron Mikes
3. LBCs
4. Elbow to Knee
5. Narrow Merkins
6. Tricep Dips
7. Ninja Jumps
8. Incline Merkins
9. Glute Bridge Dollys
10. Hops – Single Leg
11. Two count mountain climbers
MOLESKINE: Presence is the greatest of presents for those in your life
ANNOUNCEMENTS: #leanpax coming on Jan 6, NYD convergence at #titan next Wednesday at 6am.
COT: Merry Christmas
WARMUP: Not my problem.
THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.
MOLESKINE: I hope you’re happy.
ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January
COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.
WARMUP:
– 20 SSH
– Willy Mays Haze
– Right over Left
– Left over Right
– Quick warmup mozy
THE THANG:
Thang
– 1 is 1 for everything and adds as you go
– Under pavilion so change the sprint. Add each one
– SSH for the 6
25 Days of Christmas:
1 Sprint
2 body builders
3 diamond mercans
4 jump squats
5 jlos
6 big boys
7 burpees
8 WWIs
9 star jumps
10 Mike Tyson’s
11 mercans
12 American hammers
13 heel touches
14 lunges
15 dry docks
16 side squats
17 hill Billy’s
18 high knees
19 Alabama prom dates
20 air press
21 lbcs
22 mountain climbers
23 calf raises
24 imperial walkers
25 shoulder taps
– SSH for 6
ANNOUNCEMENTS:
– Lean Pax starting January!