WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Sandworm Mosey down to picnic shelter
Shield Activators(LBAC)
Side to side lunges
Fremen Walkers
THE THANG:
Fremen training
40 seconds on / 20 seconds off
Pull-ups
Decline merkin
Step ups
High kicks
Squat jumps
Lunge walk across the field
Sprint up through the stairs one by one
Mosey to coupon pile
Hold coupons overhead while each man takes turns doing exercises:
Fremen Attacks – Laying on back, jump up to feet x 3
Squat x10
Curls x10
Repeat
Hold coupon out in front of chest while each man takes turns
Overhead press x10
Hold block out front for 40 seconds
MARY
COT
WARMUP:
Half mile run with various dynamic movements (not stretching)
THE THANG:
Randomly selected 3 PAX to lead 10min of the workout. Surprise!
Banker – monkey humpers, partner carry, wall sit
AAA – AMRAP merkins, squat jumps, pull ups, big boys
Bumble bee – game of infection
MOLESKINE:
T-Claps to The Banker, AAA, and Bumble for stepping up to lead with no notice. It’s tough to lead with no prep, but as men we need to be ready to step in and step up.
I was up all night with a sick two year old and was not in good mental shape to lead the workout.
Shared that I was grateful for the time I spent comforting my 2.0. Time goes by fast and she won’t need me for long.
ANNOUNCEMENTS:
COT: Prayers
PLAYLIST: https://open.spotify.com/playlist/4uH2DNmbojuQv0XBOPVh9b?si=iOF-YPzmR9i4isVkFVn6cA&pi=u-Sdrn4mibSgap
WARMUP:
Warmarama
– Side Straddle Hops x 24 (it’s Christmas Eve!)
– Windmills x 10 OYO
– From line to line:
– High Knees
– Butt Kickers
– Karaoke x 2
– A skips
– B skips
– Broad jumps
THE THANG: Santa’s Sleigh Ride :deer: :sled: :santa:
Indian run for Santa’s reindeer pulling the sleigh!Complete 1-3 full group rotations pending group size, deliver the following “presents” after each set of rotations:
20 x Burpees
25 x Merkins
30 x Prisoner Squats
35 x J-Los,
40 x Carolina Dry Docks
45 x Euro Steps
50 x Mountain Climbers
*** Mariah Carey Intermission: All I Want for Christmas Is You Burpees. ***
Perform a burpee for every mention of “Christmas” or something Christmas specific, e.g. Santa, sleigh bells, stocking, but not snow, children laughing, general wishes
Continue Indian run rotations with:
55 x Flutter Kicks
60 x Air Presses
65 x LBC’s
70 x Freddie Mercuries
75 x seconds of Low Plank
End up at startex for 5 mins of cool down & stretches
MOLESKINE:
It was a pleasure getting some 1:1 workout time with Pole Dancer, made him happy with a special Irish Rovers Christmas tune you’ll have to check out the playlist to witness. Also discovered some new wind tunnels at dear old atlantis that I’m sure we’ll enjoy for the rest of the season. The coffee by the way was excellent! Definitely Toothless approved!
ANNOUNCEMENTS:
– Brewsday continues to be a great time!
– Keep your eyes out for a NYD convergence
– Freed to lead! Do merry things for and with the PAX this season!
COT:
I stand by my statement in the preblast – zero regrets for getting out this AM despite the cold. The day is already won! Good reminder that hard or unpleasant things can also be some of the most rewarding, and that progress is made one choice at a time.
No shame for those who weren’t able to make it, but I encourage the PAX to keep getting out even as the chilly weather makes the fart sack that much more appealing!
As always, it was an honor to lead! Thanks to Pole Dancer for the Q request and for his company at our AO under the sea.
SYITG next time!
— Toothless :tooth:
WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
Right Said served as the standard monitor for cadence and workout understanding.
SSH in cadence starting and stopping till we were all in cadence
Almost 1 Mile Run down Natchez Trace
THE THANG:
Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.
DORA
Ran out of time and had to head back to Startex
Mosey back to Startex
Made back in time for 5 mins of Mary
MOLESKINE:
Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.
WARMUP:
Mosey to the front of the school and do some active stretching
THE THANG:
Thing 1
Pull ups amrap
Uphill sprint
4 sets
Thing 2
Hanging decline merkins amrap
Uphill sprint
4 sets
Thing 3
Swing set sets 25 each
– swinging thrusters
-Elevated prom dates
– Upland Jane Fonda’s
– mountain climbers
– hanging decline low plank
– swing row
– canoe on a swing (Betty Ford is really good at this)
MOLESKINE:
Grateful for this shared discipline
ANNOUNCEMENTS:
Freed to lead
COT:
Evan, giving Tuesday, Sottick extended family
WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats
THE THANG:
Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.
11s on the hill – Carolina Dry Docks & Iron Mikes
MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.
Inspired by all of you who choose to wake up early and do something hard.
ANNOUNCEMENTS:
LeanPax starting soon.
COT: Prayers offered
WARMUP: Mosey / Stretching
THE THANG: Rotation Station – 1 min on and 1 min rest for 6 stations (2 times through):
– Pull Ups
– Sit Up Machine
– Box Jumps
– Squats
– Push Ups
– Dips
Native American Run
Mary to close it out
ANNOUNCEMENTS: Christmas is coming
COT: Invictus baby on the way
WARMUP: SSH, calf raise, WMH, GM
Grab block
Mobility
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG: Four corners Tabata: 40 seconds on, 20 off with different modes of travel between corners.
Rounds:
Merkins
Squats with side step
Block merkins
Calf raises
APD
Jump squats
Extended side plank each side then high plank
Jump over block then merkins
Modes of travel between corners:
Bear crawl
Crab walk
Duck walk
Lunge
Reverse lunge
Alligator merkin
MOLESKINE: Happy Thanksgiving. Welcome, BTU.
ANNOUNCEMENTS: start planning to attend 2nd annual Crieve Hall Butterball Crawl now.
COT:
WARMUP: SSHs, Willy Mays, Good Mornings,
THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats
Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom
MOLESKINE:
Be grateful
ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025
COT:
Be grateful
