F3 is Fitness, Fellowship, and Faith
THE THANG: Just running today, 4 miles at about a 9:30 pace. Beautiful views on the bridge to Two Rivers.
ANNOUNCEMENTS: Pickin Party this Weekend
COT: Family health and job stuff
WARMUP:
25 SSH
Willy Mays Hayes
Good Mornings
THE THANG:
*Grab a block
4 corners:
Round 1 – 20 curls, 15 incline merkins, 10 squats, 5 burpees
Round 2 – 20 tricep extensions, 15 decline merkins, 10 shoulder presses, 5 burpees
Round 3 – 20 kb swings, 15 spider merkins, 10 thrusters, 5 burpees
Mode of transportation – Lunges, fireman’s carry, lunges, fireman’s carry
Tabata:
30s on, 10s off for 20 minutes of…
Pike hold on bench (or plank)
Squat hold
L-sit hold
Chin-over-bar hold (or dead hang)
Finished with 1 minute of low plank
MOLESKINE:
The manifold wisdom of Topanga already proving itself with this little schedule switcheroo between Focker and myself. Really enjoyed leading and getting in some muscle pump with those static holds. The rock gods of Metallica and Pearl Jam kept us going and conversations of vocational school philosophy filled the pavilion.
ANNOUNCEMENTS:
– 413 Strong begins again with a new class
– The Struggle overnight CSAUP is June 4-5
COT:
– Prayers for friends IVF treatment
Always a party. Thankful to lead.
-EZ
WARMUP: 75 yard mosey to tennis court
THE THANG:
Rectangle:
– one partner runs the tennis court while the other does a slower movement
– Slower movements
– Komodo dragon
– murder bunny
– bear crawl
– reverses
Dora:
– 100 American hammers
– 200 windshield wipers
– 300 fire hydrants
MOLESKINE:
ANNOUNCEMENTS:
A running challenge that starts end of May until some time in September (check -f3-nashville-general)
COT:
– strutter’s MIL has liver cirosis (sp?)
– Chunks leaves Hendersonville next weekend
– Stepbrother’s friend who is getting a divorce (dude is drinking)
WARMUP:
20 SSH
10 Imperial walkers
10 Hill Billy’s
willy mays
Indian run
THE THANG:
– Atomic Merkin/Drydock apocalypse together
– Playground partners:
1 runs down hill, bear crawls up to weed
2 swerkins
1 runs down hill, bear crawls up to weed
2 WFAGs
1 runs down hill, bear crawls up to weed
2 dips
1 runs down hill, bear crawls up to weed
2 low row on bars
SSH for 6, don’t stop moving
10 Burpee/pullup
ANNOUNCEMENTS:
4:13 Struggle is coming up in June for those interested
COT:
Thanks for letting me lead this morning and way to get after it. I feel like I could run through a wall right now! :facepunch:
WARMUP: The usual SSH, arm circles, etc
THE THANG: mosey to picnic benches for 20 reps of dips, step ups, derkins
Navigate commencement workers while we perform stairway to heaven with incline merkins each step alternating with LBC, fire hydrants, dips and then restart up stairs with double jumps.
Garage workout with lieutenant dans, burpees, bear crawls, and crab walks.
MARY as a group.
ANNOUNCEMENTS: None right now
COT: prayers for health, loss of Purple Tiger uncle who lived a vibrant life, and Natural Ice for his job interview!
WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,
THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud
Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)
10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.
MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.
Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo
WARMUP: none
THE THANG:
– dora-ish
– one partner runs in a rectangle (endzone to 50 yard line to sideline to endzone back to sideline)
– while other partner doing a slower movement
– switch when first partner meets second partner
– slower movements:
– komodo dragon
– murder bunnies
– bear crawls
– reversies
– dora:
– exercises:
– 50 mericans
– 100 windshield wipers (each side half)
– 150 fire hydrants (each side half)
– 11’s
– exercises:
– mericans
– squats
COT:
prayers:
– esposa’s wife’s shoulder (going to doctor to find out what to do) prayer for jumping children
– grape’s knee cap (the michelangelo anterior davinci metaclorian tendon is the medical term)
– cowboy’s uncle had a stroke
WARMUP: you did it at home right?
THE THANG:
Part 1: Dora-ish … 1 partner does excercise, the other runs to the street and back. Excercises: 20 squats, 15 golden burpees, 20 merkins, 20 SSH.
Part 2: Several games of infection.
Part 3: Round the circle, each PAX choses exercise and reps.
MOLESKINE: tag gets my lungs burning every time … welcome Ninja! Thanks for bringing your 2.0s out PAX!
WARMUP: Two laps around the parking lot.
THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.
MOLESKINE: I need to work on giving clearer directions.
ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.
COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.
WARMUP: mosie on the street with pauses for merkins, jump squats and imperial walkers … mosie to the flood memorial bench
THE THANG: 5 seconds of work; 25 seconds of active recovery
power erkins, jump squats … then switch to dips and jump squats
Practiced G.A.M.E.S. during active recovery.
– Gratitude of what is or what’s happened recently
– Anticipation of something to come
– Memories from the past that bring joy
– Experiences you can create that will put a smile on someone’s face
– Song to sing
COT: read a quote that’s been hitting me deeply lately …
““You cannot live well without a friend, and if Jesus be not your friend above all else, you will be very sad and desolate. Thus, you are acting foolishly if you trust or rejoice in any other. Choose the opposition of the whole world rather than offend Jesus. Of all those who are dear to you, let Him be your special love. Let all things be loved for the sake of Jesus, but Jesus for His own sake.” (Thomas a Kempis)”
YHC encouraged the PAX to reflect on who their friend, special love was and to reorient if needed.
Stay thirsty my friends,
-m*