F3 is Fitness, Fellowship, and Faith
WARMUP: n/a
THE THANG: running (see comments for details)
ANNOUNCEMENTS: come to greyalbum’s concert!
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.
Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!
7 minutes of Mary.
Cot & prayer.
ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!
WARMUP:
THE THANG: 4.5 mile party pace run around Hendersonville.
MOLESKINE:
ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.
COT:
WARMUP: side straddle hops, little baby arm circles, willie mays, good mornings, light mosey to get us going
THE THANG: TUSSLIN’
A recreation of each stop of the Tussle- doing half the reps.
– Bear Crawl
– 25x clean & press w/ coupon
– John Cusack coupon carry to the swings
– Plank alternate shoulder taps & knee tucks
– Mosey around the tank
– 25x Underdogs
– Mosey around the tank
– 25x side-step merkins, 1/2 per side
– Farmer carry coupon to startx
– 25x iron mike
– Mosey to the ledge
– 25x box jumps
– Mosey to startx
– 25x burpees
MOLESKINE:
Downgrading our goal from “Winning” to “Finishing”
ANNOUNCEMENTS:
Tussle this Saturday- still looking for 2x participants on Team Hair Band
No Noise November ongoing
COT: Prayers for a safe move for Schnauzer, victims of the hurricanes still working to build back, lifting each other up as one nation.
Also Schnauzer, Atlantis will miss you! You’ve been an excellent member of the PAX ever since we flagged you down on a run and dragged you back into the F3 world; come on back and visit us whenever you’re in town!
PLAYLIST: https://open.spotify.com/playlist/6vBVxJJiKbeywlL5Rn62cX?si=934e702531b445aa
THE HORRIBLE THANG: Burpee-O’Clock-Alypse
YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.
The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.
Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.
MOLESKINE: DO HARD THINGS
ANNOUNCEMENTS: Tn Tussle and Q School!
COT: F3 does not Suscribe – but we do lift up prayer!
Natty Out
WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers
THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence
ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.
COT: moment of silence and focus on 3 daily gratitudes.
WARMUP: Willie mays hays, forward fold, good mornings, cherry pickers
THE THANG:
-2 laps Indians runs with 10 burpee penalty for dropping the light
-100 squats/ merkins/ burpees in 25 rep increments. Run to light and back between sets.
-Dora: 300 SSH while partner runs
-Lunges down and back, 2 trips
-Circle Of Mary
ANNOUNCEMENTS:
-Tuesday Brewsday tonight!
-AOQ school next weekend, contact Toothless for details.
COT: On this Election Day remember we are all Americans, social media purge also suggested.
THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.
After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.
BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.
Blue – 10 | Red – 0
Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.
“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00
WINNER: Blue
Blue – 40 | Red – 0
“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00
WINNER: Red
Blue – 40 | Red – 50
“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00
WINNER: Red
Blue – 40 | Red – 130
“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes
WINNER: Blue
Blue – 120 | Red – 120
“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00
WINNER: Blue
Blue – 160 | Red – 120
“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00
WINNER: Red
Blue – 160 | Red – 210
“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00
WINNER: Red
Blue – 160 | Red – 270
This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.
Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.
MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!
Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…
ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall
COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country
God bless America,
PA out
WARMUP:
Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch
THE THANG:
DORA
Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over
200 squats
/ mosey out to far hangar and back
Pull-up Waterfall at the bars 10-6
AB break 50 LBC / 20 Crunchy Frog
Pull-up Waterfall cont’d 5-1
Fortune Cookie Run
PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.
We did 1, 2, 7, 15 and then finished with 10 WW1
1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman
COT:
Family health gratitudes
Election
Peace for our country