F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance
THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs
Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)
MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI
ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold
COT: Silent Meditation for 30 seconds
Up Next : Right Said
WARMUP: active stretching
THE THANG:
Rotating stations + hill sprint between rotations
Station 1: Bring Sally Up + Bring Sally Down — Merkins
Station 2: Bring Sally Up + Bring Sally Down — squats
Station 3: Bring Sally Up + Bring Sally Down — hanging leg raises
Station 4: Bring Sally Up + Bring Sally Down — Triangles
Station 5: Bring Sally Up + Bring Sally Down — Australian push-ups
Team station: Bring Sally Up + Bring Sally Down — up downs
Timer is a song about Sally going up and down…
Everyone completes all the stations
Back to start
ANNOUNCEMENTS: leanpax
COT: Ashley
WARMUP: SSH, IW, Squats, Stretching
THE THANG: Pair up and RUN!!
MOLESKINE: What a great first run for the new class. Everyone finished sub 40:00 today. Thanks for the great F3 support this morning.
COT: Prayers for strength, courage and wisdom
Warm-up: Forward Fold, Willie Mays Hays, cherry pickers, Arm Stretches, SSH in cadence, Forward Fold.
The Thang:
-Mosey down Shadow Ln. to trailhead and back. 25 merkins or squats at every light/electric poll
-Lunges: one trip down and back with 10 squats every 5 lunges.
-Dora: 150 Curls and 150 Press while partner runs
– Mary
Announcements:
Lean Pax in full swing
Open dates at Tora need to be filled, VQs welcome!
Music City Marathon in April
Prayers:
LA community after fires.
Moment of silence, three daily gratitude’s
Having returned from 2.5 weeks in the Philippines, YHC queued up a playlist of Filipino/Filipino-American artists, equipped the PAX with 25lb bags of rice and led the mosey to the upper parking lot.
WARMUP:
20x SSH
15x FLBAC
15x RLBAC
15x Air Presses
15x Filipino Night Clubs
THE THANG:
Part 1: PAX split up into 2 groups of 5, each with a bag of rice. Groups did an indigenous peoples’ run around the parking lot, passing the bag of rice back to the last person, who would run it back to the front. In my group’s case, the pass was more of a toss. 2 laps around the lot.
Part 2: PAX split up into 4 groups of 2 or 3. Laying on the ground, PAX did a WWI to grab the bag of rice in front of them and then pass it back to partner, then getting up to reposition on the ground behind their partner to receive the bag of rice again. We did this down half the length of the parking lot and then did the reverse back to the starting point.
Part 3: In the same groups, 1 PAX held a plank while the other run the length of the parking lot, holding the bag of rice over their head. Second time through, we run half the length of the parking lot.
Part 4: Mosey down to the playground. PAX had to answer questions about the Philippines. We did reps of an exercise related to the answer. If anyone in the group could answer within a specified margin of error, 5 penalty burpees would be waived.
– 117 mountain climbers for the ~117 million people who live in the Philippines (+ five penalty burpees)
– 76 flutter kicks for the over 7600 islands in the Philippines (+ five penalty burpees)
– 124 plank jacks for the 124 islands in the Hundred Islands (at low tide) (+ five penalty burpees)
– 15 pull-ups (times 2 sets) for the 15 million people that live in Metro Manila
– 16 hanging leg lifts for the 16 Tennessees it would take to make up the population of the Philippines (+ five penalty burpees)
– 64 fire hydrants for the 64″ average height of Filipino men
– 61 dips for the 61 foot length of the longest recorded whale shark (+ five penalty burpees)
– 48 kick throughs for the differential between today’s low temperature and the low temperature in Manila
MOLESKINE: No bags of rice were harmed during this Q.
Also, YHC introduced “One More Thing” after Count-o-rama and Name-o-rama. Each PAX shared a word or sentence of gratitude to kick the day off on a positive and thankful note.
Also, also, our tunes were highjacked when my younger decided that 6am was a great time to be playing Chappell Roan on my Spotify account. Actual playlist below.
ANNOUNCEMENTS: Leanpax
COT:
– Safety for all those traveling and/or affected by fires and winter weather
– Many thanks to DintyMoore for his leadership as AOQ for the last year and change
It was an honor and pleasure leading y’all today!
WARMUP: SSH, BAC, BBAC, High Knees, Good Mornings, WMH’s, mosey to get coupons.
THE THANG: Tribute Sooie with modified exercise challenge. Instead of planks did Cinder block arm extension in front hold until your not able to. Run to tree line and back. First person out (me) did jumping lunges. Did 2 rounds then started various exercises some with and some without cinder block. Push Ups alternating which hand is on block, bent over row, overhead thrusters with block, shoulder press, pull ups, curl/press/tricep, extension, on back leg press towards sky, mosey to concrete bench. Did steps ups with block, box jumps and dips with block on legs. Back to playground. Did some agility with block. Jump over side to side for 30sec, then side to side step ups for 30sec. Ended with more push ups and modified mountain climbers for some abs. Mosey back to return coupons.
MOLESKINE: Getting outside comfort zone. Applies to many areas of life, work, relationships, kids, F3, etc. Good to have routine, but also good to mix it up. Don’t get stuck!
ANNOUNCEMENTS: Bellevue ADA Playground Equip meeting tonight. Reach out Stubs for details. LeanPax on going. Pitmaster VQ tmrw at Pain Train.
COT: Prayers for those battling and impacted by Cali wild fires, Stubs friend who had a stroke, and Mental health.
WARMUP:
Hugs for Dilbert welcoming him back off the IR.
Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.
20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles
THE THANG:
Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back
KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings
Our AOQ joined us and finished the workout with us.
Couple mins of Mary and then 5 Burpee Buy out.
MOLESKINE:
Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.
PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around the school, active warmups, dynamic stretching
THE THANG: Cross Country Skiing
Lunge the length of the field
20 Burpees
Mosey back
Lunge the length of the field
20 Star Jumps
Mosey to the Parking Lot
Inchworm from standing position into plank, perform merkin, walk feet up to hands, put hands straight up. Inchworm the length of the parking lot
Ring of Fire!
All start in high plank, transition to low plank, and back to high plank throughout the song.
DORA: 200 WW1’s as your partner travels the length of the lot and back
5 Burpee buy in for ending one minute early
ANNOUNCEMENTS: LeanPax started yesterday, juiceday kicking off, new 4:13 class at Stronghold next Thursday
COT: Prayers for health in the new year
Playlist: https://open.spotify.com/playlist/1kzub06eTl0GbLr2BLL6AU?si=afdafc675dcf4923
WARMUP:
Good Morning OYO
Head circles
BAC
BBAC
Front Shoulder taps
Air presses
Motivators
THE THANG:
Circle up hold a low plank.
When first PAX collapses, all run to the tree line and back (~0.24 mile). PAX who gave up first does exercises. Remaining PAX resume plank competition. Repeat. Since there were only three of us, we did 3 full rounds. Pebbles was the overall victor with Half Lyfe in a close second.
After the plankapalooza we each did 30 DIDs.
Finished with Mary.
MOLESKINE:
ANNOUNCEMENTS:
Leanpax
Pebbles has a cool F3 book he’s willing to lend after he finishes it.
COT:
Prayers spoken and offered. Great coffeeteria provided by Pebbles