F3 is Fitness, Fellowship, and Faith
Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.
It was a great way to start the day. Be on the lookout for next weeks location and route.
SYITG,
Chunks
WARMUP:
A simple warning that this was gonna suck.
THE THANG:
Crawlbear up the hill. Bearcrawl to islands in parking lot, 5 burpees at each. Bearcrawl Paula Abduls. Bearcrawl back down the hill. Pullups, burpees and big boy situps from 1 to 7 and back down again, ‘cuz people wanted to stop bearcrawling.
MARY:
Dealers Choice
ANNOUNCEMENTS:
– Brewruck Dec. 16th.
– Game Night @ Firefox Residence Dec. 2
– Jan. 1st convergence.
COT:
– Prayers for the homeless of Nashville.
– Prayers for safe travels of loved ones.
Coffee at Star Bagel.
Sincerely,
MeanPal
WARMUP: Was already pretty warm
THE THANG: Looked around in all directions for possible PAX
Poured myself a cup of coffee
Drove away at 5:33am đ
MARY: N/A
ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!
COT:
WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)
THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish
Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)
MARY: None
ANNOUNCEMENTS: Cold plunge following workout at @Morning_star âs house!
COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life Iâve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Letâs make showing gratitude to others a part of our daily lives.
Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to stop sign, 10 pull-ups (OYO), 10 merkins (IC 4 ct), 10 jump squats (OYO), hip flexor stretch and hamstring stretch (10 ct)
THE THANG:
1. Hill sprints (8 min): Sprint uphill, recovery jog down (50 yards)
2. Leg burnout (3 sets): Bulgarian squats (10 each leg), jump squats (10), âshadow wrestlingâ movements (~30 seconds)
3. Upper body burnout (2 sets – 1 min, 40 sec): towel curls, towel tricep extensions, shoulder raises
4. The finisher: towel hang for as long as you can hold
MARY: None
ANNOUNCEMENTS: polar lunge this Thursday, hosted by @morning_star. Reminder/encouragement about No Noise November.
COT: Growth is experienced in challenges. Donât fear failure! As the Governator (Arnold Schwarzenegger) once said, go to failure and then do a few more reps!
Thanks for coming out in the gloom. There was something oddly satisfying about working out in the cold rain with you men (and the brave 2.0s)!
– Timber
WARMUP: run to garage, various stretching to time limit, no reps counted
THE THANG: concentration on form and muscle activation, no reps counted (itâs like the opposite of a CrossFit pull up)
TABATA 50 sec on, 10 sec rest (8 rounds total)
Round 1: drop squats and merkins
Sprint
Round 2: IYTs and monkey humpers
Sprint
Round 3: dive bombers merkins and donkey kick/fire hydrant hip circuit
MARY: PAX chose various exercises to varying time limits
ANNOUNCEMENTS: Hobbling Gobbler on Thursday at #greemachine
COT: Reminder of 2 things
-Holidays are number one time for addiction relapse, but also when lots of us go back into unhealthy living whether that be physically, emotionally, mentally. So be gracious with your family, remain disciplined, and be responsible for yourself and how you respond.
-The first holiday after a loss is incredibly weird and full of so many emotions. Donât forget about those who lost loved ones this year, especially those at Covenant. Reach out to someone and just let them know their loss and pain isnât forgotten.
WARMUP:
Mosey
SSH
Burpees
Cherry Pickers
LBAC
Worldâs Greatest Stretch
THE THANG:
Grab a coupon
40 Jump squat
30 Diamond Merkin
20 LBC
10 WW1
40 Overhead press
30 Lunge
20 Crunchy Frog
10 Burpee
40 Wide Merkin
30 Skull Crushers
20 Freddie Mercury (2 is 1)
10 8 Count Body Builder
MARY:
ANNOUNCEMENTS:
COT: @greyalbum grateful for brand new baby at home, Nava Lucille!
PLAYLIST: Whiskeytown – Pneumonia
WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.
ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving
The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.
Thanks as always for the honor to lead.
SYITG,
Chunks
WARMUP: most of us ran. Oatmeal walked.
THE THANG: 1 burpee followed by 10 reps of an exercise called out by each successive PAX. 5 rounds: upper, lower, ab, total body, and traveling. Run the water tower loop in between.
MARY: nah
ANNOUNCEMENTS: you know.
COT: Thankful.