F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
Warmup: Forward Fold, Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, Willie Mays Hays
Thang:
-Lunges
-Mosey down Shadow Lane with 25 squats at every light pole. Mosey back with 25 melons at every light pole.
-Dora: 200 curls, dips, ssh, press with while partner runs
-Mary
Prayers Grey Albums family and their recent loss. Prayers for 40 minutes as he navigates work and spring break.
WARMUP: stretching
THE THANG: run to the stairs and complete the following at every landing
Squats- 20
Incline merkins- 15
Crunchy frogs- 15
Kickthroughs- 15
Superman’s- 15
APD’s- 20
Carolina dry docks- 15
Kangaroo hop up the stairs
MOLESKINE: thank you for my brothers Natural Ice – CBO and Red Skull for sticking with me on a morning that all I wanted to do was sick sack but I was the Q so I didn’t feel like I was allowed to
:grapes:
WARMUP:
Dynamic warm-up
Arm Circles
a little old man yoga
Cherry pickers
THE THANG:
Put together some crummy rhyming riddles in the form of an escape game/puzzle Q that ask the Pax to guess where the next stop on our adventure would be.
I line up in rows, strong and high,
Where kids swing through the sky.
Grip me tight and don’t let go,
Or down to the ground you’ll go!
To escape:
100 Rocky Balboas
25 Incline Merkins
25 Dolly Partons
Mosey to Monkey Bars.
I eat small spheres, then spit them out,
into the bucket, without a doubt.
Before you swing, you must come to me,
Where dimpled orbs are set free.
To escape:
(Option to hit 50) 30 pull-ups – 30 merkins- 30 rows – 30 squats – 2 laps
(partitioned however you want)
Mosey to Driving Range machine.
While today is nice, sometimes it’s not,
Can find this covered spot?
Next to the clubhouse to get some gainz,
It’s where we work out when it rains.
To escape:
Lunge down, Broad jump back length of driving range
Mosey to clubhouse
Practice a gentle tap, get a generous roll,
Avoid the sand, your chip finds the hole.
To complete this puzzle, you must be quick,
A surprise is waiting to do the trick.
To escape:
30 burpees
30 Carolina dry docks
30 mountain climbers (each leg)
30 dips
Mosey to Chipping Green.
Beep Test, either running or a SSH on the side. Congrats to Black Lung for getting to 10.0 :exploding_head: and making it look a lot easier than I’m sure it felt. DintyMoore, Bravefart, and Cream Cheese rounded out the top 4, but Cream Cheese will never see this, so did it really happen? I think each got to Round 8, but I was struggling to focus after I got caught at 7.3 (I think).
MOLESKINE:
Appreciating Firefox’s request of words of gratitude even though I often struggle to put them together. Grateful to lead and put together some (hopefully) fun puzzles for the group.
ANNOUNCEMENTS:
TONIGHT is Game Night at Chez Firefox
Sign up for Merkin Madness.
Night moves is now March 13.
COT:
A number of prayers for family and friends, clarity around jobs, and gratitude for wins of our family and friends.
WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers
THE THANG:
-Mosey to Roy’s and back.
-100 pushups and squats with run every 25 reps.
-Lunges
-with coupon: 100 squats and curls with rifle carry every 25 reps
-100 dips
ANNOUNCEMENTS: congrats to Daylight, friends by the river starts in April
WARMUP:
– SSH
– Slow Squats
– Inch Worms
– Shoulder Warmup
THE THANG:
5 Rounds
– 15 Floor to ceilings
– 15 Groiners
– 15 Merkins
– 25 Yard Bearcrawl/Crawlbear back
4 rounds of Double EMOM
– 40 yard sprint
– 5-10 pull-ups
MARY
– Leg Raises
– Heel Taps
– Hollow Hold
MOLESKINE:
Talked about two questions from “Intentional Fathers”
What do you want your son to know how to do before he leaves home?
What do you want him to have experienced?
ANNOUNCEMENTS:
March Merkin Madness
Game Night
Night Moves
See the Nashville general channel for these.
COT:
Prayers were offered up.
Thank you gentlemen for letting me lead you this week! It has been and honor and a privilege.
WARMUP: Lap and arm exercises
THE THANG:
Animal Movements
Working across the field, go halfway for each exercise and switch. Some evolution/Darwinism from smallest to largest animal.
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
1/2 Bernie
Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
1/2 lap
Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
1/2 Bernie
Animal 7 and 8
Coyote :wolf:
Kangaroos :kangaroo:
1/2 lap
Animal 9 & 10
Bear Crawl :bear:
T. rex :t-rex:
1/2 Bernie
Finished with 10 minutes of ultimate football with Ronaldo scoring two goals (woops) touchdowns
MOLESKINE:
Great to be at green machine with my boys. Good to see Hipster on this side of the river.
Appreciate the opportunity from Cowboy to appreciate and use parts of our body that we overlook. #staysore
ANNOUNCEMENTS:
LentPax, Game Night, MarchMerkin, Night Moves, Biscuit Run
COT: Tactisquatch from Black Rifle on Brew today
WARMUP:
SSH
Imperial walkers
Arm circles
Yoga
Merkins
THE THANG:
Mosey over to HCA garage
– Bottom (Ground Floor): 20 Merkins
– 2nd Floor: 20 Squats
– 3rd Floor: 20 Big Boy Sit-ups
– 4th Floor: 20 Burpees
Rd 1: sprint up inclines, mosey to next spot
Rd 2 (coming down): in reverse (Bernie down ramp), mosey to next spot
Rd 3: Bernie up, mosey and laps on roof for 6
Rd 4: mosey down and around.
Burpee for 6
My counts:
90 merkins total
60 burpees (plus any done at Start)
MOLESKINE:
On Johnny Cash’s 102nd birthday, we reflect on redemption.
ANNOUNCEMENTS:
Game night on Friday
Biscuit run on Saturday
Night Pax
COT: :black_heart:
https://open.spotify.com/playlist/6qf0kAUBFwuH8uMLC36atc?si=9_TvrRvVTC294TCkY8hHQw&pi=M2EKxuFhTkCOHq
WARMUP:
SSH and something else before I got there. Sorry guys!
– Slow Squats
– Mike Tysons
– Willie Mayes Hayes while we went over the mission and core principles
THE THANG:
Deck of cards work out. Reps match the card. Aces are 15
:hearts: – Decline Merkins
:spades: – Pulse Squats
:diamonds: – Pullups
:clubs: – Reverse Lunges
:black_joker: – 10 Burpees
Twos: Mosey to the backstop and sprint back
Threes: 15 reps of the exercise chosen by the person who drew the card.
MOLESKINE:
We discussed two questions.
1. What are some things you want your son (or daughter) to know before they leave home?
2. Who do you want them to be?
We then left with a challenge to think about how to communicate those things.
ANNOUNCEMENTS:
Biscuit run this weekend
March Merkin Madness starts on Saturday
Night Moves happening
COT:
Prayers were offered up.
WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches
THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints
-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS
Mosey to start with one legged burpees and Mary to end it
MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG
ANNOUNCEMENTS: Merlin Madness
COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes