F3 is Fitness, Fellowship, and Faith
WARMUP: it was warm and toasty in my car.
THE THANG: there was no Thang.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: normal
THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout
MOLESKINE: thank you for letting me take out my frustration
ANNOUNCEMENTS: Leanpax etc
COT: thanks for sharing your hearts with me
:grapes:
WARMUP: mosey on
THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers
Mosey to circle –
20 squat kickers
Mosey to answer –
20 shoulder tap jacks
Mosey to free will church –
20 drop squat jumps
Mosey to 51st playground –
20 pull up burpees
Mosey to small field –
20 step up high knees
Mosey to start X –
20 line lunges merkins
Mary to finish or lap around big field and community center
MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman
ANNOUNCEMENTS:
leanpax coming in January – join the channel
#brewruck was yesterday
COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.
WARMUP:
– SSH
– BACs
– Back-BACs
– Slow squats
– Slow merkins
– Willie-Mays-Hayes
THE THANG:
Mosey to grab some coupons
Partner up for a little Dora
THANG 1:
– 150 Floor to ceilings
– 200 One-Arm coupon merkins
– 250 Coupon goblet squats
other partner is running a lap around the playground
THANG 2:
– 50 Pull-ups
– 100 Lunges
other partner is doing bear crawls around the small jungle gym
King and Country Drummer Boy challenge
MOLESKINE:
Happy Friday the 13th! In my family, Friday the 13th is a holiday. My Great-great-grandfather Wynn (who my son is named after) instituted this holiday in the 1930s, and the tradition is that every Friday the 13th he would take off work and pull his daughter, my Grani, out of school and take her to see a movie and get ice cream. It was one way he showed her that their relationship was more important than work or school. She passed away this September at 96 years old and still said her dad was the best man she had ever known.
This tradition has been passed down every generation since, and I will continue it with my children. I share all of this because traditions are important only inasmuch as they connect us through time. Love, family, and community are all remembered and celebrated through carrying on these traditions. As the holidays approach and are celebrated, take a moment to appreciate not only your family’s traditions but why you do them and where they come from. Then communicate all of that to your children. Then maybe one day in 90+ years, your great-great grandchildren will still know your name and treasure what was important to you.
ANNOUNCEMENTS:
– Franklin 10th anniversary on January 4th.
COT:
– Prayers were offered up.
Thanks for letting me lead you fine gentlemen! G-String out
WARMUP: SSH, Don Quixote, Imperial Walkers, High Knees, Merkins, Stretches, Arm Circles, Air Press, Seal Claps
THE THANG: “Wet Bandits Escape”
The Theme:
PAX took on the role of the Wet Bandits, bungling a break-in at Kevin’s house and attempting to “escape” through a gauntlet of booby traps and obstacles. The route simulated their chaotic escape, with periodic stops to “navigate obstacles” using themed exercises.
The Thang:
Warm-Up:
A quick mosey through the park to get loose, stopping at multiple “booby-trapped” locations along the way.
Station 1: “Paint Cans to the Face”
Imagine dodging paint cans swinging down from above.
– Exercise: Burpee Apocalypse
– Performed in descending sets: 10-9-8-7-6-5-4-3-2-1 (Total: 55 burpees)
– Obligation fulfilled as Chief Burpee Officer.
Station 2: “Slippery Steps”
Mimic the struggle of slipping on icy steps.
– Exercises (3 rounds):
– Mountain Climbers x 20 IC
– Freddy Mercuries x 20 IC
– Iron Mikes x 10 each leg
Station 3: “Micro Machines Mayhem”
Picture crawling over scattered toys in Kevin’s hallway.
– Exercises:
– Bear Crawls
– Walking Lunges
Station 4: “Burning Doorknob”
Channel your pain tolerance as Harry grabs the scorching doorknob.
– Exercises:
– Hand-Release Merkins x 20
– LBCs to cool off
– Repeated with descending Merkin counts: 15, 10
Station 5: “Broken Christmas Ornaments”
Avoid the pain of stepping on shattered ornaments scattered by Kevin.
– Exercises (3 rounds):
– WWI Sit-ups x 25 OYO
– American Hammers x 20 IC
– Repeated with depending WW1 Count 20 and 15
Bonus Station: “Penance for Late PAX”
– Additional burpees for late arrivals: 10 + 9 (Total: 19)
– Final Burpee Count: A modest 74.
MOLESKINE: Keep it moving!
ANNOUNCEMENTS: Brew Ruck tomorrow, YHC is looking for people to lead events and social hangs for F3
COT: Praises for The Bobs 1 year sober, and prayers for greyalbums family as the navigate his mothers struggles with Alzheimer’s
Thanks for the invite to the East Side and the opportunity to lead
WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.
THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers
MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.
ANNOUNCEMENTS: lean pax coming up in January.
COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).
Coffeeteria ftw, thanks to Pebbles for bringing the brew!
Mozy over to pizza hut
Santa appears out of the gloom… he looks a lot like oatmeal
Christmas Night
Santa/Oatmeal pulls a gift out of the bag and the PAX has to deliver; The pax are reindeer, led by rudolph who have to deliver gifts. Each round, Santa/Oatmeal picks off a pax from the reindeer who does an exercise while the rest of the pax delivers to playground locations specified on the card; santa’s crew of injured reindeer grows during each round of present delivery
Gift delivery travel: Native Reindeer Run around the water tower to “Whoville” aka the playground
Penalty for forgetting rudolph
Christmas Morning
Open each gift to find two unique exercises (25 each). One is naughty and one is nice. Flip a disc to determine exercise. Gating price to either be nice or get forgiveness for being naughty is Christmas/Oatmeal trivia.
Bag 1: ice skaters / Mountain jumpers; each side is half
Bag 2: elven merkins / eleven flutters aka hand release merkins with a star Superman or reverse flutters (low plank + flutter kicks); 4 ct
Bag 3: Frosty jumps / walks; low squat duck walk or broad jump; 1 is 1
Bag 4: Twinkling Star of Bethlaham or manger madness aka side straddle hops 4 CT or star jumps but with 180 rotation); 1 is 1
Bag 5: Ornamentation or Tree toppers aka plank ups or one-legged alternating box jump reaching for the tree top on the jump; each side is half
Bag 6: sleigh rides or Jingle bell rock aka Supermans or happy crunch frogs but with arms elevated verticaly instead of horizontally; 1 is 1
Bag 7: Christmas mornings aka 8 CT body builders; 1 is 1… We didn’t do this one
Santa had a loose interpretation of the rules. We did exercise for the record.
COT: healing, comfort and guidance
HANDS DOWN BEST COFFETETERIA OF THE YEAR, NO ONE IS CLOSE, ITS NOT A COMPETITION, POLE DANCER/TOOTHLESS COMBO WON. EASILY. THEY’RE OFFICIALLY ON THE NICE LIST.
tag your favorite trivia question in comments
WARMUP:
10 minutes of Pilates Warrior Flow with speed cardio mixed in (mountain climbers, scissor kicks)
THE THANG:
Part 1: Held a 90-30-Run around the Flood Table
Workouts included:
1. Elevated merkins
2. dips
3. Step-ups
4. Elevated shoulder taps
5. Elevated crunches
Work for 90 seconds, rest for 30 seconds, run to backstop & back as a group.
Discussed the F3 Mission Statement, Credo, and what F3 means to us as men during the rest breaks.
Part 2: Light Battle
Split into two teams / three light-up cones per side
Object of game is to change color of all three lights of other team first by hitting the (hard-to-push) buttons.
If you are tagged (two hand touch) by a defender, you must return to your side’s end zone & perform 5 Lt. Dan’s before returning to game.
MOLESKINE:
December is an extremely busy month. I’m grateful for the opportunity to simplify with a straight-forward workout & focus on stretching (something I haven’t had time to do in weeks!). I encouraged the Pax to remember the Advent season with the word “Immanuel” (God with us). The birth of Jesus & His Presence with us through the Holy Spirit is a great comfort in the chaos.
ANNOUNCEMENTS:
LeanPax starts in January. Enjoy those treats while you can. 😀
COT: Countorama, Nameorama, and ended with Mountain Mojo + Mochas.
I’m grateful for y’all! :el-capitan:
WARMUP: Toothlesswas kind enough to lead warmups while I slept through my alarms
THE THANG:
15 decline merkins, lunges to 10 swing rows
20 decline merkins, lunges to 11 swing rows
25 decline merkins, lunges to 12 swing rows
Failure incline merkins, lunges to 13 swing rows
20 decline merkins, lunges to 14 swing rows
15 decline merkins, lunges to 15 swing rows
11s in the parking lots
Sit throughs and prisoner squats
Finished with sprints and high skips
MOLESKINE: great work by all, this one challenged me for sure as was my first time leading since the new addition.
ANNOUNCEMENTS: come on out Sunday 12/15 for LOTR movie!
COT: prayers for those with illness and death in their family, praises for healing,
WARMUP:
Side Straddle Hops in cadence – 30
Alternating Toe Touches in cadence – 30
Mosey to school steps
THE THANG:
Base – 100 yd run across field
10 HRPU, Lunges, Jump Squats, Shoulder Taps, Freddy Mercuries
20 HRPU, Lunges, Jump Squats, Shoulder Taps
30 HRPU, Lunges, Shoulder Taps
40 HRPU, Shoulder Taps
50 Shoulder Taps
100 Single Leg Line Hops
50 Squats
40 Squats, Half Burpees
30 Squats, Half Burpees, WW1s
20 Squats, Half Burpees, WW1s, Plank Up/Downs
10 Squats Half Burpees, WW1s, Plank U/Ds, Iron Mikes
Base – 100 yard sprint back to start X
MOLESKINE: Respect the Flag
ANNOUNCEMENTS:
New Years Convergence info is coming
#leanpax info is coming
COT:
I was shook by the flag being grinched and at the same time it’s the time of year to give more than we receive. Kudos to @hedwig for securing the safe and harmless return of the #bomber flag.