F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
4.6 Mile Party Pace run discussing life and other stuff
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: stretch OYO
THE THANG:
Ring pull ups. 5 sets.
5 reps
4 reps
3 reps
2 reps
1 reps
Tabata 20 second work 10 second rest
Round 1
Merkins x2
Squats x2
Scapular Merkins x2
Mountain Climbers x2
Round 2
Merkins x2
Iron Mikes x2
Scapular Merkins x2
Side Lunges x2
Hill Sprints x4
5 minutes of Mary
MOLESKINE: pulls are hard
ANNOUNCEMENTS: Pain Train launch on Friday!
COT: Good vibes for the work week ahead
WARMUP: Mosey to the school pick-up and drop-off circle. Mumblechatter reflected on how nice it was to just be 5 men over 50 hanging out. And then DintyMoore and Hair Band joined us, late. Mix of SSH, Arm circles F / B, seal claps, WMH, GM, IW and HK. Pax sufficiently warmed up.
THE THANG: Belated celebration of Cinco-de-Mayo, with Pep getting the right answer on the history of the holiday. Hint, has nothing to do with Mexican Independence or the Alamo.
C – Climbers, 35 reps each leg
I – Iron Mikes, 45 reps each leg
N – (High) Nees, 55 reps each leg
C – Crunches, 65 four count
O – Overhead Claps, 75 reps
Between each letter, pax did a lap of the traffic circle. Last lap was done French retreat style, backwards (aka Bernie).
Mixed in some squats and chair on wall, then mosey to front steps. Did two sets of stair climbs doing incline merkins every other step. Mosey back to start for 8 minutes of Mary, round robin, 25 reps each exercise.
Entertainment provided by an 80’s pop rock mix (Squeeze, Phil Collins, Huey Lewis), yeah really old stuff. It was a recycle, because I didn’t remember I was Q until 10:35 last night.
MOLESKINE: Gratitude for opportunity to work out together on a day when most thought the weather wouldn’t cooperate.
ANNOUNCEMENTS: pain-train kicks off in Bellevue this weekend. No bomber And for those, like me, who missed it, westeros has a new AOQ. Thanks to Chunks for his leadership, and to bluemule for stepping up to lead.
COT: Prayers for Hair Band visit home to Mom, his company and his new endeavors at church. Prayers for Pep to get another project at work. I’m probably forgetting something. Sorry. Oh, and thank you, Lord, for letting the Respects win one hands down, no ties / no debate.
WARMUP: Imperial Walkers, SSH, Good Mornings
THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.
Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Side straddle hops, Willie mays, slow merkins, good mornings
THE THANG:
Run baseball loop and grab blocks
Head to pavilion.
DECK OF CARDS
Clubs = Burpees
Spades = Merkins
Diamonds = WW1s
Hearts = Curl to thruster
(Aces were high)
Face cards were 10 reps
All others by their value
Return blocks and run baseball loop back
MOLESKINE:
Cultivate an attitude of gratefulness and thankfulness. Choosing joy despite our circumstances.
ANNOUNCEMENTS:
COT:
WARMUP:
– mosey around the backstop as a group while signing “happy anniversary to the knoll”
– SSH x12, joint warmups x 12 (neck, shoulders, hips, knees and ankles)
THE THANG:
Split into 2 teams, then again to get 4 teams.
Part 1: minute to win it
Each team performed given exercises at own pace for 1 min. Add up team total at the end.
Exercises: merkins, squats, lt. dans
Timber’s team won the first two. Lots of fun mumble chatter about legitimacy of this.
Mosey around the backstop and sing “happy anniversary to the knoll” again.
Hand off Q to El Capitan.
Part 2: Fun and Games
Form back into original 2 teams.
Round 1: frisbee
Round 2: soccer
Round 3: Calvin ball … 2 adults and 2 kids from each team split off to do human wheelbarrow to the tree and back while the rest played soccer and frisbee (all at once)
Stopped Calvin ball early to bring in the six because “we leave no man behind”.
COT:
– count-o-roma and name-o-roma
– YHC read “The Rabbit Listened” and talked about how this kids book gives him a wonderful example of how to BE with those around him that are hurting or upset.
– We poured drinks and YCH toasted (with a shot of olive oil).
“May we all continue to learn to live from our hearts.
May we all continue to get physically fit.
May we all continue to choose fellowship over isolation.
May we all continue to give this away and invite others into this space.
Blessing to all of you present, and all of those that will join us in the next year!”
ANNOUNCEMENTS:
– Lunch Lady and YHC informal fasting club, reach out to one of us if you’re interested. It’s for those that want to explore fasting (from physical health or spiritual perspective) or those that are already fasting and could use encouragement/mutual edification.
– may-you-pull-up challenge starting next Monday. Goal is to see how much you can improve your pull up max over 4 weeks. Most improved gets a beer or coffee on Hair Band.
– pain-train official launch next week! Bring your coupons (cinder blocks so they can get branded).
– Ex-Pat is leading a book study on Falling Upward by Richard Rohr starting May 14th. This is especially for men in their late 30s or 40s and feeling a shift in their outlook on life; open to all though. Reach out to him directly if interested.
– Check slack for others …
MOLESKINE:
– Great to see new and old friends today!
– Backstory on the Rabbit Listened: we got this book via Dolly Parton’s Imagination Library (free books for kids though age 5). When I first read it I was deeply moved. My typical reaction to something going wrong around me is to find blame (who did it?) and then to fix it. This reaction has done a lot of harm to my relationships, especially with my M (wife) and 2.0s (kids). The Rabbit listened gave such a clear picture of how I could BE with those around me that are hurting or upset.
– I choke up and tear up each time I read it. I want to be the rabbit and I also am grateful for all those in my life that have chosen to BE with me in the beautiful mess of my broken humanity.
– About 6 months ago I traveled to California to spend with with my dad, step mom and my sister. They were all going through really hard times. When I prayed and considered how to BE on that trip, I realized that God was inviting me to sit and listen like the Rabbit. I took that book on my trip and it helped me recenter and practice this skill.
– Here’s the book being read: https://www.youtube.com/watch?v=rBjAWkog9n0&ab_channel=BuddySonStorytime
Continue to practice BEING with others my brothers,
-m*
WARMUP: SSHG, Good Mornings, WMH, Slow Squats, Marine Merkins (Demo)
Mosey to the Lipscomb amphitheater with a brief stop for pullups.
THE THANG: 50s 100s Lightening Round
Partner Up: Round 1: 50 DIDs: between you
Partner 1 box jumps up the steps x2
Partner 2 The exercise
Flip Flop
Round 2: 100 Palm Squats, Z chairs, Lunges P1 Runs P2 exercise
Round 3 Lightening Round AMRAP P1 Jumps x1 P2 Exercise FF
Mosey Back with the Indigenous Peoples Run to Star Deck
Mary: PAX dealer’s choice.
MOLESKINE:
ANNOUNCEMENTS: Natural Ice Games Night Saturday 5/4; Brews Day Tuesday 5/7 12 South Tap Room 4:30
COT: Prayers and Done
WARMUP: hug and quick catch up
THE THANG: pomodoro style …
2 sets of:
– 25 min focused work time
– 5 to 10 min walk around the block w/ intentional conversation
MOLESKINE:
– this seems like a good 2ndF thing to do for PAX that work from home in west Nashville
– we’ll do this again … maybe add lunch
– could potentially be a spot to invite potential FNGs to that work from home but haven’t made it to a workout
– if you’re interested in something like this reply to this post or send Wolfpack or me a DM
WARMUP: none
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Yes/no/maybes
Shoulder rolls
Good Mornings OYO
WMH OYO
30 breaths into 4 minute plank
THE THANG:
Mosey to the baseball field
1 PAX at bat, hit the ball little league coach style then sprinted to retrieve it. 3 burpees for every strike. The rest of the lineup performed the following depending on where they were at in the lineup:
– Active recovery
– Irkins/Derkins
– Spicollis
– Step ups
– Jump squats
– Mtn climbers
– WW1’s
– Archer Merkins
– Dips
– Plank rotations
– Dry docks
MOLESKINE:
Reflected on opportunities for improving my attitude in adverse situations. It’s not the circumstances that define us but how we react in those difficult circumstances.
ANNOUNCEMENTS:
– KNOLLIVERSARY 5/2 get ready for fun
– May pull-up challenge kicking off Monday
COT:
Prayers requested and offered. Sooie Brewie and fellowship enjoyed by all