F3 is Fitness, Fellowship, and Faith
Cold-ish.
WARMUP:
Big balls in hand, mosey to the field for a little COP
– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings
THE THANG:
Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.
Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders
Various Ab work to wait for six
Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.
Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.
LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise
Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle
Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.
ANNOUNCEMENTS:
Prayers for @tackle_box nephew and for my mom.
Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.
WARMUP:
– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings
Count off by 5s, take a lap and line up at the far goal line
THE THANG:
12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel
Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds
Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights
12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel
Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back
MARY:
– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks
ANNOUNCEMENTS:
– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!
It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!
It is with great pleasure that I announce that @Toothless is taking over as F3 Nashville Nantan starting today. He will do a great job.
F3 Nashville’s mission is to plant, grow and serve small men’s workout groups to reinvigorate community leadership in Nashville. We do this through small men’s workout groups organized around 5 core principles: Free, Open to All Men, Meeting Outdoors Rain or Shine, Led in a Rotating Fashion by the Participants, and Ending in a Circle of Trust. Our focus over the last 2 years was to create active, visible leadership after COVID shook up F3 back in 2020. We wanted to create the systems and conditions to allow other guys to step up and lead efforts they were passionate about. Then we wanted to find our replacements and create a virtuous circle of leadership within F3. I believe we have been successful in those goals.
I’m proud of where we are as a group. I’m proud of our 21 weekly workouts and the consistency of the guys coming out to do hard work every day across Nashville. I’m proud of @Skeet and @McAfee’s work to set up F3 in Lebanon and Mt. Juliet. I’m proud of @morning star’s work to jump start a group in Bellevue. I’m excited for the potential of @Sunshine and @Chunks’ work to plant a group in #hendersonville. I’m proud of the consistency of the Eastside guys, Westside guys, and Crieve Hall guys. I’m proud of our convergences and CSAUPs. I’m proud that we have our house in order and are ready to accelerate in 2024.
I’m thankful for what this group has meant to me. F3 came to me at a very important point in my life. It has been a joy to be part of this community for the past 5 or so years and to serve as Nantan for the last 2 years. I’m thankful for all those who served along with me, including @Toothless as weasel shaker, @Black Lung as 1stF Q, @Hipster as 2ndF Q, @Right Said as 3rdF Q, and @McAfee as comz/tech Q. I’m thanking for the 40+ guys who served as AOQs over the last 2 years. I’m thankful to @baggervance, @ccr, and @princessaurora who served as the former Nantan brain trust. I’m thankful to @t-cell for EH’ing me to F3.
This role has been very meaningful to me. But, in the words of @Vector, who gave me the opportunity to succeed him as #bomber AOQ back in the day, you have to leave before you are ready. So its about time then. I’ll be laying low for a minute and then circling back to find a way to be “Freed to Lead” again.
We are in good hands with @Toothless. Glad to see him take this forward.
Onward!
@Michelin Man out.
Brisk
WARMUP:
Mosey
SSH
Good Morning
Cherry Pickers
LBAC
Stretch
THE THANG:
25 Merkin / Lunge Walk out and back with coupon x 5
40 Squats with coupon / Bear Crawl out and back x 4
50 LBC / Run out and back x 3
20 Curl with coupon / Crab Walk out and back x 5
5-1 Burpee Waterfall with Al Gore Overhead Claps
MARY
20 Bird Dogs
50 LBC
ANNOUNCEMENTS:
WARMUP: We took the downrange visitors and #bomber brothers on a quick tour of Handsomizer ending with our traditional Geodis Warm Up, the Bearway2Heaven (bear crawl up the steps with a push up on each of the 92 stairs)
THE THANG: Bomber vs Hansomizer Kick ball
Pax performed five Burpees after three outs.
Bomber destroyed Handsomizer, with a little help from the youthful FNGs
ANNOUNCEMENTS: LeanPax is nigh upon us! Bulk up and put on mass while you can!
Prayers for Corporate and the broken foot!
I am incredibly thankful for all you!
Here is to another great year!
2024 : The Year of the Shred Part III – Brought to you by Ninja Ice
WARMUP: extended warm up and mobility work
– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie
THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds
– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block
– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates
ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars
As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.
Disclaimer given.
Instructions: Q will rotate with the Santa hat. Once the PAX is done with his round, choose the next man to lead.
WARMUP: mosey to tree line with marching and ground movement sprinkled in. 7 count motivator led by Bumble Bee at tree line. Mosey to bench while pax take turns circling around group.
THE THANG:
Lots of movement, including:
– dids
– squat jumps
– star jumps
– pull ups (1.5 edition)
– sprint to tree line
– lunges with 60# sand bags
– step ups
– plank rotation
– dead bugs & Freddy mercuries
ANNOUNCEMENTS:
– nyd convergence
– lean pax
COT: Pearl encouraged us to shift from judge (of our selves and others) to scientist. Scientists are curious and explore how things work. Curiosity is key to personal growth. It’s something we naturally did when we were kids and it’s healthy to get back to it.
Honor to all the PAX for their situational awareness as they led.
Honor to Pearl for being willing to do a guest moleskin on his first visit!
Be kind, be curious,
– m out!
WARMUP:
SSH
Stretches
Mosey around the Parthenon Grass stopping at each corner for some Burpees 1,3,5 (Stop1) 7,9 (Stop 2) 10,8(Stop 3), 6,4,2 (Stop 4)
THE THANG:
A – Arms
L – Legs
A – Abs
R – Run
M – Merkins
PAX completed 4 Rounds for a 4 ALARM fire with the PAX choosing different exercises and a couple rounds with Hollow Body HO HO Holds since @firefox was in attendance. Last round was 5 burpees for each letter except the run around the circle.
Circled up for some P90X Yoga
Moseyed back to Startex for a 5 Burpee buy out and some Hollow Body HO HO HOlds to wrap up.
ANNOUNCEMENTS:
New Years Day Convergence at Green Machine
LeanPax starts 1/2/24
Hendersonville relaunch 1/13 at Memorial Park
Thanks as always for the honor to lead this group of men.
SYITG,
Chunks
WARMUP: mosey to the tree line and do 5 star jumps oyo, mosey back … with ground movement and exaggerated marching mixed in
THE THANG: gift exchange …
– pax chose numbers
– group did the number of motivators of pax whose turn it was
– each gift had an exercise that the group did when it was opened
– 2.0s got to go twice
– dad 2.0 pair got to swap for last round
– some of the exercises: burpees, jump squats, star jumps. Lt dans, sit ups, pull ups, squats
COT: reflected on gratitude and shared, reflected on needs/wants and YHC closed the group out with a prayer.
I enjoyed the change of pace! See you all Thursday.
-m out