WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: I don’t know. I wasn’t there
THE THANG: yo boy woke up at 5:33 so that was awkward
But anyway I pulled up at 5:40:
Get block
11s with dips and burpees – farmers carry in between
20 each
curls
Overhead press
Squats
block pick ups
Run – 5 pullups
Tricep extensions
Rows
calf raises each leg
WWIs
Run – 10 pullups
Repeat once
Time
ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.
COT: continue to pray for Dale Clay and family
WARMUP: Mosey around the park
THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total
Bear crawls and crawl bears up and and down the parking lot between rounds
Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT
Mosey back to Startex
MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.
ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…
COT: Grateful for F3 and the fellowship that comes with it.
WARMUP:
Climb routine
PE Stretches
Willie Mays Hays
Good mornings
THE THANG:
Mosey to Pebbles’ to gather coupons
– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.
(Round 1 / Round 2)
Flood table: elevated crunches / dips
(MOT) Lunge
Flat space: curls / overhead presses
(MOT) Mosey down to road
Road: Curb merkins / Jump squats
(MOT) High knees back to flood table
Switch to second set of exercises at the bell.
Return coupons to Pebbles’ & back to playground
MOLESKINE:
There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.
ANNOUNCEMENTS:
Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.
COT:
Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.
It was a joy to lead y’all this morning!
:el-capitan:
WARMUP: NO SSH FOR YOU Pep!!!
Why warm up when you can run to the track :man-shrugging:
THE THANG: The 3 Heads of Hydra
Squatter kicked off the first 15 minutes with a simple and effective concept
Start at 0m
10 merkins, 10 burpee broad jumps, 10 air squats, 10 lunges, 10 flutter kicks, bear crawl to the 100m line, run the rest of the track (picking up the 6), and rinse and repeat.
YHC took over at 5:45
Starting at the end of the field with performed 30 SSH – (My psyop to get the full PAX into cadence was a complete failure)
10 8-count body builders, 20 Big Boy Sit Ups and we ran to the other side of the field to rinse and repeat.
Now that we are over Ocotburpee, 8 count body builders are all the rage.
Lastly Chunks closed us out.
Sprints up the hill, sets of Perfect Merkins, Burpees :pinched_fingers: the perfect way to close out a beat down before ending with some light stretching.
MOLESKINE: IMHO – Co Qs should be about keeping the momentum high and not planning to much as team. Mission accomplished
ANNOUNCEMENTS: Percy Warner Accent this Saturday, f3 Afterhours/Afterdark/NightF3 next Thursday, Turkey Trot in Crieve Hall, Grow School in December
COT: Prayers for the Clay Family, Lifting up Hipster, and for all of us to lean into community as we are not built to grow/thrive on our own.
I am thankful for you guys!
-Natty Out
All typos courtesy of me writing this out and not using Chatgpt
WARMUP: The usual stuff
THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.
We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.
ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung
COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…
WARMUP: ha
THE THANG: 1.5 miles of running and arm work
MOLESKINE: bundle up
ANNOUNCEMENTS: n/a
COT: prayers for a great week
WARMUP:
Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x
THE THANG:
Indigenous Baton Circuits (with multiple stops for reps)
If baton is dropped, PAX do 10 merkins
First circuit:
Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)
10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s
Take a breather at starting point, then walk to base of Harpeth Knoll hill
Second circuit:
Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)
10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks
Mosey to playground for COT.
MOLESKINE:
With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.
ANNOUNCEMENTS:
Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??
Prayers for the people of Sudan.
Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!
COT:
Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.
It was an honor & a pleasure to lead y’all this morning!
:el-capitan:
WARMUP:
Nay.
THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.
At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.
Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.
Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.
But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.
MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.
ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.
COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!
WARMUP: Typical WAR, mosey to the tarmac, do a lil more.
THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX
Intermission – 3X dead hang to failure from pullup bars
Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s
MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.
ANNOUNCEMENTS:
COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.
Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.
