F3 is Fitness, Fellowship, and Faith
WARMUP: stretch it out a bit–don’t wanna pull those creamy hamstrings.
THE THANG: 3.51 miles total
Warm up lap
Light jog through the park and the neighborhood. Walk every 2ish minutes. Put some effort for the last 1.5 miles.
COT: No circle, only a dot. Next step.
WARMUP: SSH, LBAC F + R, Michael Phelps
THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for 6 after run (attempt to increase mumble chatter)
K- SSH
1- LBC (2 count)
2- OH Press
3- Squats
4- WW1
5- Iron Mikes (2 count)
6- American Hammers (2 count)
7- Merkins
8- Mountain Climbers (2 count)
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders
MOLESKINE: glad we all graduated!
COT: prayers for Pep with his project, PA for Anders and his parents, and all the kids headed back to school
:grapes:
WARMUP: motivators from 9 down
THE THANG:
Split into teams and play baseball.
– strike out = 3 pushups
– bench warmers alternate between step ups and erkins
– modify up as desired
MOLESKINE:
– Appreciare the PAX encouragement of Bumble bee in his first Q and his 9th birthday.
– Really cool to see how much he’s picked up from participating and watching us do this every week for a year.
– The “task master” part of me wanted to put more pressure on him to make the BD a certain way … thankfully I was able to be aware of that and ease back and let him make it his own and adjust as needed.
ANNOUNCEMENTS:
– round 2 of birthday Q on Thursday
– 1 year anniversary of the brig in Franklin tomorrow
– See slack for the rest
COT:
– Bumble bee shared that he’s noticed that because he sees myself and his mom taking care of our bodies in how we move/exercise and how we eat it inspires him to do the same. Message to the dads: your actions have a deep impact on how your kids grow and how they see what could be done.
– Ended in personal reflection on a gratitude and a need followed by a prayer.
WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.
THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.
MOLESKINE:
ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9
COT: Prayers for focus, strength and endurance.
WARMUP: SSH, LBAC
THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for the 6 after run (attempt to increase mumble chatter)
K- SSH
1- LBC (2 count)
2- OH Claps
3- WW1
4- Squats
5- Iron Mikes (2 count)
6- American Hammers (4 count)
7- Merkins
8- Pull ups
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders (didn’t make it here, couldn’t graduate)
ANNOUNCEMENTS: Sounds like there’s some concert and a fish fry coming up
COT: prayers for Invictus and their third child, the Bobs and his son, Squatter and his dad, and other quiet intentions
:grapes:
WARMUP: Good morning, stretching, slow merkins, slow squats
THE THANG: 5 stations 5 burpees buy-in for each
1. Suicide at Tennis Courts 3 ea
2. 200 squat jumps at football field
3. 100 Pull-ups at 9 square
4. 100 Floor to ceilings behind stage
5. Lap around plus 100 flutter kicks
MOLESKINE:
ANNOUNCEMENTS:
COT: choose to be grateful even when it doesn’t seem like reason to.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, LBAC, Good Mornings, Willy Mays Hays, Mosey
THE THANG:
Borrowed from Right Said
9 exercises, 9 reps, run a lap (roughly 400m today, then delete an exercise
1. Merkin
2. Burpee
3. LBC
4. Squat
5. 2-ct mountain climber
6. Side Straddle Hop
7. 8-count Body Builder
8. American Hammer
9. Iron Mike
Mosey back to StartEx
MOLESKINE: Always a pleasure to be in the Shire. Thanks for the opportunity to lead.
ANNOUNCEMENTS: gullivers-travels-challenge ongoing. Visit other AOs to extend your comfort zone and see what’s happening around Nashville.
COT: Good thoughts for all the dads remaining intentional with the start of school and routines and busy schedules.
WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs
THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks
MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.
ANNOUNCEMENTS: check slack, things seem a little slow?
COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more
:grapes:
WARMUP: OYO stretching while Q explained the Thang
THE THANG: CrossFit WOD + Misty Mountain Magic
10 Burpees
-150m jog
10 Burpees
20 Push Ups
-150m jog
10 Burpees
20 Push Ups
30 Lunges
-150m jog
10 Burpees
20 Push Ups
30 Lunges
40 Sit Ups
-150m jog
10 Burpees
20 Push Ups
30 Lunges
40 Sit Ups
50 Squats
-150m jog
MISTY MOUNTAIN MAGIC
Bonus Round!! Add 60 pullups!
Finished out with some pigeon pose.
MOLESKINE:
ANNOUNCEMENTS: Dinty Moore is Q’ing on 8/23!!
COT: Praying for our dear friend Sanders’ wife; may she swiftly recover and regain consciousness. Prayer requests for my neighbor, Alex’s ankle, and anyone else in need of medical healing.