Side Straddle Hop – 15xs
Willie Mays – 15 xs
Good Morning – 15 xs
Baby Arm Circles – 10 xs
Reverse – 10 xs
Slow and Low Squats – 15 xs
Merkins – 10xs
THANG:
Mosey back to the bus drop off line.
Bear Crawl up the hill to the 3rd speed bump.
Mosey to the Pick up line.
Broadjump burpee the pick up line.
Mosey back to the bus drop off zone.
Rinse and Repeat
(That sucked).
Mosey to the top of the grassy hill behind the playground for some 11’s
Atomic Merkins and Jump Squats.
20 rows
20 Derkins
10 Pull ups
Mary:
30 WWI’s
30 WW2’s
Low Plank
Flutter Kicks
End with some more Good Mornings
Great work today guys. Always an honor to lead you. Welcome to Granola from Memphis (who killed the workout). Welcome FNG Private Sandman. Good name selection, but we seem to be demoting the military ranks.
Announcements:
Q-Grow School December 2nd – 7-9:30. Workout and breakfast. Will be going over what F3 is, and how we can get better.
3rd F opportunity Sunday November 26th at Crievewood Baptist. CBC hosts Room in the Inn for homeless men. We will be providing dinner and packing sack lunches for the men. Great opportunity to bring wives and kids as well. Will be sending out a message on SLACK for signups.
40 degrees and clear skies made for a beautiful morning for the 22 guys that made the correct decision.
PAX: Donuts, CCR, Funyuns, Cinderella, Prevac, Edible Arrangements, Floppy Disk, Numbtucks, Braveheart (FNG), Dr. Smartt, Cathy, Yard Sale, Venus, Jigsaw, Dupree, CAPSLOCK, HVAC, Dine ‘n Dash, Olan Mills, Blackwater, Big Stick, Ludwig van OshKosh (QIC)
Pre-workout chatter between YHC and Donuts consisted of the following:
Donuts: Why do you have the name Ludwig?
YHC: I’m a classical piano player.
Donuts: Why didn’t we name you the “Pianist?” (the innuendo pronunciation)
YHC: Or better yet, the “Pianist Mightier.”
A bit chilly, so started off with a longer mosey up the bus loop and back down to the pavilion to get the blood pumping.
WOR:
SSH x20
Hopkicks x10
WMH x10
BAC x10
RBAC x10
Slow ‘n Low Squats x10
Mountain Climbers x10
Thang:
YHC hasn’t experienced a Merkin Clock in a while so I figured it’d be a good day to use it for the workout.
All merkins performed in 4 count cadence
10 Wide merkins (werkins) then 1/4 circle lateral bear crawl to Left (clockwise)
10 Diamond merkins then crawl
10 regular merkins with one leg off the ground, then crawl back to the right
10 regular merkins with other leg off the ground
Time for some burpee broad jumps the length of the pavilion and back. But once you get to the other side, broad jump backwards and then do a burpee. This sucked.
Mosey over to Crievewood Baptist for some 11s with Jump Squats at the bottom of the parking lot, and Burpees at the top. The catch here is that you are facing downhill the entire time — meaning you backpedal up the hill each time, and perform a decline burpee at the top. Can we call this a Durpee? This really sucked. TClaps to Floppy, Big Stick and Funyuns who set the standard for this.
Say goodbye to Big Stick and then mosey back to the playground.
3 sets each of:
10 rows
10 pull-ups
10 derkins
Head back to parking lot for Mary.
Mountain Climbers x20
Flutter Kicks x25? (counting was weird on this, and I struggled with cadence due to shortness of breath)
Mariahs x20
AST x20
20 seconds of low plank
Great work today. And welcome to FNG Braveheart, who was brought by GreaseTrap (who didn’t post). What’s the term for a HIM that brings a FNG and doesn’t post himself?
Braveheart works for Dave Ramsey, so the debt free “freedom” screams seemed very appropriate and led to his name. One of the better F3 names I can think of. Coincidentally it’s also “I’m debt free” Friday. Tough workout for your first one, but it reminds of the Dave Ramsey quote: If you will live like no one else, later you can live like no one else. Applies to exercise the same as finances. Also reminds me of a quote J.J. Watt says often: Today I’m going to do what others won’t, so tomorrow I can do what others can’t.
Announcements: Be on the lookout on Slack for a “What is F3” gathering on the first Saturday morning in December, I believe.
PAX: CAPSLOCK, Cathy, Razor, Spinal Tap, Tiny House, Bartman (visiting from Knoxville), Frugal, Blue Mule, American Girl, Grease Trap, Dmish, Big Stick, Calf Killa, Cinderella, Preacher Man, Prevac
QIC: Tampa Libra
Quick circle up and then mosey to the field for 90 yards of stretches.
Partner up in groups of 3 with similar strength then mosey to weight room to acquire a barbell, rx of (2) 25 lb plates, jump rope and heavy slam ball. Head to Tampa-theatre.
THANG:
1 person on 5 military presses (95lbs), 1 on Spartans, 1 on jumping split squats. Rinse and repeat until everyone has 15 reps each on the mp’s.
1 person using the bar for ab rollouts, 1 on wall balls, 1 on burpees. 3 rounds.
21’s with an empty bar and partner resistance. That’s 7 curls half way up, 7 curls, half way down, 7 full curls, while another partner pushes on the bar for resistance. 3rd partner on American Hammers with the plate.
Single plate overhead lunge, 20 each leg. 1 partner on the speed rope. 1 alternating 10 dips and 10 push-ups on the stadium steps.
Clean up and head to the field for corezilla. Core suggestions from Frugal, Calf Killer, Blue Mule, Big Stick, Dmish..and no suggestions from Tiny House.
Pax: Iditarod, NPR, Seagull, Grohl, Ace, King, Jack, Aristotle, Scraps, Papa Juan
11 Pax posted for their PT check ride, approximately 3 month’s after the first one led by Godfather. Cool morning compared to Tues post, temps approx 40F.
PT test is Army’s fitness test to pass AIT (basic training). It includes the following:
Merkins, max in 2 min
WW2 sit-ups, max in 2 min
2 mile run for time
Scores are based on your result within your age bracket. Each exercise is scored out of 100 based on your bracket, for a total of 300.
Scores from previous test in July:
Scraps 247
Yosef 236
Papa Juan 231
Iditarod 213
Godfather 204
Ace 188 (w/ estimated run of 20 min)
Schnitzel 169
Nadal 159
Grohl 153
NPR 135
Aristotle 129
Below is PAX result for today. First line is the results of each exercise, second line is the scoring, as described above.
Clint p67 s65 run ? Age 39
94/88/29=211
Abe 35 55 ? Age 9
50/63/0=113
Aslan 50 60 ? Age 11
71/71/0=142
Matthew 47 p 51, 18:10 age 32
71/71/55=197
Brian 40 45 27:10 age 45
71/73/0=144
Trev 80 83 17:01 age 39
100/100/70=270
Juan 92 56 18:56 age 42
100/84/57=241
Phillip 70 51 23:00 age 23
94/61/0=155
Anthony 67 76 17:23 age 36
92/100/63=255
Trey 62 60 27:15 age 23
85/73/0=158
Jesse p75 s87 14:30 age 28
98/100/87=285
New leaderboard is as follows:
Yosef 285
Scraps 270
Iditarod 255
Juan 241
Ace 211 (20 min estimation on run)
Aristotle 197
Seagull 158
NPR 155
Grohl 144
King 142
Jack 113
Tclaps to all for their improvements! A few blisters and cramps today limited some of these scores.
Ended w/ Cot and BoM. YHC expressed pride in Pax for escaping the fartsack for 3 months straight (mostly).
PAX (16)
Crawfish, Hambone, Hail State, Princess Aurora, T-Cell, CAPSLOCK, Porcelain, Third Degree, Brother at Law, Preacher Man, Big Brother, Jackpot, Bicentennial Man, Tesla, Butch, Please! (FNG relocation from Knoxville), CCR (YHC)
The setting was a high 40s soggy kind of morning. Hail State called YHC at 5:18am wondering where everyone was. After some reassurance, he led himself in a stretch and reflect session until the rest of the PAX arrived. Props to PA for rucking from Sylvan park and back. 5:30am brought everyone 10 OYO burpees and a medium mosey over to a nice grassy circle area for some
WOR
SSH x20 IC
GM x10 IC
WMH x10 IC
BAC Forward x15 IC
Slow and Low Merkins x10 IC
BAC Backward x15 IC
Slow and Low Merkins x10 IC
Air Press x15 IC
Hop Kix (just a pleasure to watch everyone do this) x10 IC
Broad Jump w/ Backpedal x10 OYO
Partner Burpee Side Jumps x10 OYO (over other partner in low plank, flapjack)
enough WOR…lets mosey to the Parthenon field
THE THANG
PAX line up shoulder to shoulder with the goal of performing 100 solid Atomic Merkins. The only rule is that you cannot rest in place. AMRAP on side 1, sprint (ish) through the muck to the other side of the Parthenon, AMRAP, back to side 1, you get the picture. This sucked. My AMRAPS were pretty weak toward the end. We finished off with 25 flutter kicks IC and then we were off on a mosey to my favorite part of the park.
PAX again line up shoulder to shoulder at the bottom of the (we need to come up with a name for this) for some escaltor suicides. PAX run to the first sidewalk, perform 10 burpees and run back. PAX run to second sidewalk, perform 20 jump squats and run back. PAX run to third sidewalk, perform 30 Mountain Merkins and run back. Finally, PAX run to the top of the hill, perform 40 WWI situps and run back. Various exercise for the 6. Crawfish requested SSH (which is what I originally said, so we did). With just a few minutes to spare, we came back down the escalator with 30 jump lunges (60 total jumps for those who were counting…Hambone), 20 regular old merkins and 10 burpees. Flutter kicks and American Hammers for the 6.
MARY
Not much time for mary, so we did 31 flutter kicks IC, 10 J-Los IC and that was that.
COT/BOM
Welcome to FNG Butch, Please! He just took a job in Nashville and relocated from Knoxville. Keep an eye out for him and welcome him to the PAX.
BULLHORN
Look out for details on the upcoming “Grow School”. It will be a Saturday convergence followed by breakfast and some wisdom, Q&A and discussion regarding how to best move F3 forward in Nashville, Franklin, The ‘Boro, etc…
MOLESKINE
Very glad that my daughter’s erratic sleep schedule led me to sign up for the Q yesterday. It is great to be with a fresh group of guys and see life outside the Shire. Let’s go get that Q calendar filled up for the next couple weeks. There are plenty of guys willing to co-Q, so reach out and do it. You wont regret it!
11 HIM showed up despite a pending torrential downpour on the radars. YHC rolled up to some MC about the weather/YHC’s encouraging er threatening text messages/new groupme thread. Despite the ominous feeling in the Boro YHC started promptly with obligatory laps around the square.
Lap 1-Normal
Lap 2-Politician
Lap 3-Run/Side Shuffle
After lap 3 picked up LIFO Gambino. YHC sensing the Barometric pressure drop thanks to overly sensitive sinuses and pre-arthritic knees directs PAX to mosey to the parking garage to drop B. O. M. B. S. on the PAX.
Just before WOR Bottom drops out and much MC about YHCs timing on getting PAX to the deck prior to
WOR
GMs-IC x 10
SSH- IC x 20
WMH + BACF x 10
WMH + BACR x10
Squats slow and low x 10 IC
Partner Work: B. O. M. B. S.-Partner 1 runs up first Parking deck level and back while partner 2 completes exercises flip flop until finished.
B-Burpees x 50
O-Overhead Arm Claps x 100
M-Merkins x 150
B-Big Boy Sit Ups x 200
S-Squats x 250
Tclaps to the random guy driving through the parking deck who decided to play the theme song to rocky to encourage us along the we. He wins the day no matter what else happens. Ace said he was a guardian angel as he had disappeared by the next lap.
Mary
Box Cutters x 10 OYO
Ankle Grabbers x 20 OYO
Flutter Kicks x 20 IC
Time
COT
Bullhorn:Get on the groupme thread-We hope it streamlines COM for Boro PAX
65 and steamy, YHC was on two wheels coming into the lot at Westeros and hit the ground running like Forrest Gump.
Fast mosey down past the port-a-jon up to the school to pick up Willie Loman AKA Foxtrot from Cape Fear and back up to the top of the lot on West End.
Quick Disclaimer for Slaughter Starter
11 Burpees per Minute for 11 Minutes to the stylistic tunes of Punk Rock on Pandora…it’s not commercial free because we all need to know what time the Steve Harvey show comes on the WB!
Finish that up with Max Burps in the 11th Minute (Crowd Pleaser)
Mosey down to the Gaming field for
WOR:
SSH x 11 IC
Mariah Rt x 11 IC
Bridge Hold x 11 IC
Mariah Lt x 11 IC
Superman x 11 IC
Scorpion x 11 IC
Hillbillies er Imperial Walkers x 11 IC
Hillbillies x 11 IC
Main Thang:
11s w Merkins and Jump Squats
Get up the Hill w the Reverse Mosey aka Politician and get back down the hill with Bear Crawl…this is the ode to the Upside Down
As time was getting short, PAX instructed to finish #9 and #10 merkins and #2 and #1 squat jumps consecutively.
Back to the top of the hill for Minor Thang:
Stationary 11s
Reverse Burpees and Reverse Crunches
Time.
NM: Fantastic work this am paying homage to 11 from Stranger Things. Nice to pick up Foxtrot from Cape Fear. He got the Uber or Air BnB as T Cell calls it from the Lowes.
Nice to finally post w my buddy Megatron. Keep up that shoulder PT brother!
Had a fairly good representation of the GR05 Pax in the crowd. Tried to incorporate some team work at the end to help get all PAX pushed through MT 11s.
Bullhorn:
Keeping Foxtrot’s 2.0 in our TAP as she is entering week 4 at Quantico. Thank you for sharing with us.
Keeping the T Cell’s in our TAP as #2 is on the way, stubborn little sucker was supposed to show up on Sat and is still warm and cozy. Please pray for comfort for his M and peace as they go Man to Man on the homefront.
Really grateful for you HIM for pushing me and for allowing me to push you from time to time. Remember what we discussed this AM…”no discipline seems pleasant at the time…” This goes for our time in the Gloom, our time at home and work and our time as The Lord is sanctifying us here on earth.
Please reach out to someone who needs F3 today. There are plenty of HIM waiting to be unleashed, they just need you to help AWAKEN them.
Highly encourage you to come up with your goals for ’18…Personally, Professionally and Financially. How are you going to strengthen your walk with the Lord? How are you going to Pursue your Wife better? How are you going to love your Children better? How are you going to Leverage yourself for others?
Remember be Men of Action not reaction, be Men of Activity not passivity, be Men of Intention not of circumstance.
Bad Boy, Mickey Mouse, Third Person, Crawfish, Porcelain, Hambone, Edible Arrangements , Deep Dish, T Cell, Funyuns, ThreePutt, BV (QIC)
67 and thick
Since today was my three year anniversary YHC decided to start w the ever popular Blind Melon version of “3 is a Magic Number” and we commenced w the Slaughter Starter of Burpees for the entire song +/- 3:16.
And we’re off through the creek bed, up to 12th for bear crawl, crawl Bear, reverse lunge and skipping (AKA recruiting tool) back down around the Stonewall and circle up in lot next to Picnic Area 1.
WOR:
Plank Jax x 7 IC
IW X 7 IC
SSH X 20 IC
GMA X 7 IC
Check in w Bad Boy to see how his sciatica is feeling and mosey to Picnic Area 1 for
Evolution I:
7 Rounds AMRAP Pull Ups
Plank for 6
2 Min LBC
Wall Sir on STONEWALL
PAX chase down 12 to Kirkwood
Superman Plank for 6
PAX chase up service road to Sunnyside then down to playground for
Evolution II:
7 Rounds AMRAP Push Ups
Nail Salon for 6
2 Min V Ups (if you break set, must run up hill to split tree and back until all break)
Applesauce IR around Com ctr up to Tennis Courts for
Evolution III:
7 Rounds AMRAP HSPU
2 Min LBC
2 Min Rev Crunch
Evolution IV:
11s w Dragon Flags and Deep wall facing Squats (another recruiting tool)
Mosey back to Lot for
Mary:
Bringing it full circle, we finish with “3…” and Burpees
Time
NM:
That Slaughter Starter and Finisher w the Burpees was enough for any normal AOs entire Q but not the Big Show, Stonewall.
Thank y’all for all your hard work, for pushing yourselves and for pushing me. I think I lost time for a bit, didn’t hear nearly as much MC as I was expecting.
T Claps to Hambone for leading the Ruck portion of the am today. He had 7 others out for some good livin. I’m glad y’all didn’t have to suffer his awful Kim Jong Un impression. Am I right Edible?
Always a blast getting a behind the scenes in the law world w Deep Dish at Pre.
Wow, three years and man have things changed. Well, some have stayed the same but there is a ton of good that has come from my engagement with F3.
The first and most obvious to people that I haven’t seen in a while is the weight I’ve lost. Depending on the week is going and how burdened my heart is, I’m down 35 pounds. Much of this is due to better fueling but a lot also has to be attributed to the amount, frequency and pushing that comes from an F3 workout. In years past, I had been an early morning Y guy but honestly would never push myself the way I get pushed at F3. In the past, I’d quit w ten seconds left on a timed workout rather than start a new set of AMRAP. All that changed once I started posting w you freaks. Just this morning as we’re bumping out pull-ups I was directly in Funyuns line of vision, you think I’m gonna drop from the rafters before him, uh, HELL NO!
As far as the Fellowship piece, what a ride it’s been getting to experience that aspect. At the Y, I had the same old conversations with the front desk guys, the young kid at Smoothie King and the Fern Waterers. That’s not to forget all those old men that wanted to talk about their golf grip, posture and last round of golf…naked, no shame, ???⚽️⚾️??? just hanging out everywhere.
In the last five to six years, I’ve felt that a Man needs to have a Band of Brothers out there watching his six, making sure he’s not slipping making sure he’s got his hands on the wheel with Jesus, family, friends, vocation and calling. In years past, I’d rely on my pastor, my brother and my old business partner amongst the half dozen or so. In the last three years, I can testify that number has grown by more than I ever expected. Sure, there’s guys on the outer rings of the circle that are there but shoot, they’re as close as some of my inner circle was in years past.
One of the greatest works of God I’ve seen in my lifetime has been the story of sweet Job, Grease Trap, Katie and their precious family. I know this sounds odd and believe me it’s not because of how I understand (which I don’t) how God saw fit to call Job home BUT how they loved US all so well through their pain. I am so truly blessed to call Grease Trap a friend. It has been truly beautiful to see the other F3 HIM love him and his family well through this Valley. While I yearn for more 3rdF in our group, I have been blind and failed to see how God had been brining it to us this whole time through our brother Grease Trap. Isn’t that how God works? He puts it right there in front of us we just have to gain perspective to see it.
Thank you all for getting out there when it’s humid and hot, when it’s cold and dark or when you smell like last night! This F3 thing isn’t about you or me, it’s about that guy at the office, at church or down the street that needs an Emotional Headlock, a group of men that are fighting for him and to start the morning off with three minutes of Burpees!
19 posted for some fun in the gloom. Here’s how it went down:
Mosey around parking loop and down to bottom of the hill. Backwards run up the hill and head to the main lot for warmup COP (yes, we did one this time)= SSH, Imperial Walkers, Hillbillies, various merkins (regular, clerkins, werkins, staggered grip, Chuck Norris)
Check with Big Stick to see if he’s ready to take over.
While in circle, bear crawl to center, 5 merkins, crawl bear back to the outside of the circle, 5 merkins, and repeato x3.
Check with Big Stick to see if he’s ready to take over.
Lineup on parking arrows, run backwards to end of drop-off lanes, 5 merkins, sprint forwards back to starting line and 5 more merkins. Repeato x4 with some random core work between some sets.
Check with Big Stick to see if he’s ready to take over.
Polar Bear down the lot, turn around, inchworm merkins half way and burpee broad jumps the rest of the way.
Indigenous People bear crawl across lot. Everyone planks while the person in back bear crawls to the front. Once everyone completed a rotation we switched to holding table and crab walks.
Check with Big Stick to see if he’s ready to take over, but Big Stick decided to leave.
Mosey back to the center of the lot for 5 minutes of Mary.
NMM: Based on last Friday’s Co Q, YHC decided to do most of the driving. Big Stick appeared extremely prepared, and YHC planned to give Mr Stick the Q for the last ten minutes. This served to shield the PAX from 25 minutes of sprints and explosive merkins as well as to make sure everyone got a full dose of Toga this time (can you really get enough?). Imagine YHC’s surprise to learn that Big Stick had another date that required him to leave before the end.
There were of course the usual festivities at The Hall today. Bagger was disappointed when YHC forgot to do both sides of the staggered merkins, nobody knows how to perform Balls to the Wall, and Ludwig needs some tricep work to maintain crab walk form.
Strong work today, happy birthday Kathy, and welcome to FNG American Girl!
Stay Classy,
Toga
PAX: Bagger Vance, American Girl, Black Lung, Edible Arrangement, Ludwig, Big Stick, Floppy Disk, Swamp Fox, CAPS LOCK, Blue Mule, Toga, Kathy, Yard Sale, PSL, Offshore and four others I’m missing (Big Stick was supposed to take roll call)
Pax: Black Lung, Scraps, Seagull, Yosef, Iditarod, Grohl, Mr. Roboto, Aristotle, Childish Gambino, Airwolf
11 Pax posted on a balmy Thurs Am for NPR’s Halloween celebrations. Namely burning of the sugar with smoker after smoker.
Warm o Rama – 2 laps around the parking lot, 20 baby arm circles both directions, 15 Willie Mays Hays, 15 Imperial Walkers and Hillbillies, 10 Michael Phelps
The Thang:
NPR had run of the Blutooth and focused on muscle failure this morning. PAX chain smoked different muscle groups. NPR ran the following:
Move It Like This, Baha Men – Side Straddle hops the whole song. When they say “move it like this” do a burpee
Ghostbusters, Ray Parker Jr- baby crunches the whole song, WWI situp on “Ghostbusters”. PAX also worked on dodging parking cars. Sad Clowns want their spot, even when there are hundreds of open ones elsewhere
Smooth Criminal, MJ – plank the whole time. Do a Mercan when he says “Annie or Ok”.
Dream On, Aerosmith – hold reverse plank. Do a dip when he says “Dream on” or “Sing”
Gettin Jiggy With It/This is How We Do it – bearmuda triangle, 5 squats, 5 derkins, 5 WW1 situps. Bearcrawl 2 ways and Crawlbear 1 way
Cool down lap around the parking lot.
BoM/CoT
Bullhorn: PT test next Thursday, see how you’ve improved since July
