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Ring Around the Rosies

AO: the-knoll
Q: Sparrow
PAX: Pebbles, El Capitan, Timber, Sooie, Malibu, WordPress, FLO, Gabby Cat, Bookworm, Smoltz, Iowa, Tonks, Fishbiscuit, Foxy, Samwise
FNGs: None
COUNT: 16
CONDITIONS: 67 Degrees, Partly Cloudy

WARMUP: (5 mins) Inch Worm. Start from touching you toes, walk hands down to down dog. Pedal legs, walk back up to standing, do 15x calf raises. Repeat, except replace pedal with leg lifts. Repeat till time is out.

THE THANG:
(Ring Around the Rosies) – Group 1 that met criteria will run a lap, the group 2 will do an exercise till everyone finishes lap, those who finish early will join exercise. Cycled through Burpees, High Knees, Side Squats, Apollo Onohs, Lung Jumps). Q picked.
Core workout (15 mins): Pattern 45 sec hold, 15 sec rest:
Set 1: Plank Jacks, R Side Plank Crunch, Back Plank with Leg lifts, Left Side Plank Crunch, Plank Shoulder Touch
Set 2: Scissor Legs, Bicycles, ww2’s, Superman Alternating, Rest
Set 3: Repeat Set 1

Cooldown (10 mins): Freeze Tag. 2.0’s are freezers, but it takes 2 unfrozen players to simultaneously touch to unfreeze someone. 2.0’s WON two rounds

MOLESKINE:
As men we often have been conditioned to think in terms of left brain/right brain, reason vs feelings and put a wall between them. This has some merit but sometimes it leads to feeling a disjointed and anxious life. God created our hearts, our desires, and the deepest fundamental reality of who we are. When we see our feelings as flowing from our God given desires, and our thoughts/reasoning as flowing from our heart- it can lead to freedom and contentment, and fellowship with our creator.

ANNOUNCEMENTS: Lots of stuff going on in F3 Nashville, Check the slack! No Knoll workout next Thursday as there will be a convergence at Green Machine.

FLO will be doing VQ This thursday. Go FLO!

COT:
Prayers offered and lifted.

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Final Tortoise & Hare for Class 42

AO: thestronghold
Q: Red Skull
PAX: Skeet, Right Said, Hair Band, Chunks, SalPal, Longhorn, baggervance, bluemule, Natural Ice, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Dr. Seuss, Skechers, Double Flush
FNGs: None
COUNT: 23
CONDITIONS: 70 degrees – perfect weather for setting a PR

WARMUP: Circle Up 1 min late as YHC lost track of time while pairing pace setters with runners. Standard warm-up of SSH, IWs, Squats and stretching.

THE THANG: Every 4:13 Strong man was assigned an F3 man who was charged with setting and holding a pace. The pairings and pace assignments ensured that every 4:13 Strong man would be able to set a PR if they stayed with their pacer.

The pacers did a fantastic job. The 4:13 Strong men not so much. We had two reach a new PR and two that came very close. The other eight turned in a pretty pathetic final run.

MOLESKINE: You may be set up for success, but succeeding still requires effort. The 4:13 Strong men had everything they needed to turn in their best run of the class…the only thing lacking was the attitude and the effort.

ANNOUNCEMENTS: Signing Day for this class is this Friday (6/28). We will gather at 11:30am. The ceremony will begin around 11:40am and will last less than 30 minutes. Lunch and fellowship will follow. Come join us and help celebrate what these men have accomplished.

COT: Practice? jumped in to close out our morning. Following the COT he shared that was his first time leading a group prayer.

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Feel the Pump (Again)

AO: iiipillars
Q: Focker
PAX: Black Lung, t-cell, Haggis, princessaurora, Two Face, YumYum, Full Monty, Swiffer
FNGs: None
COUNT: 9
CONDITIONS: Sticky with more construction equipment

WARMUP: started 2 minutes late so abbreviated stretches
Bear crawl and crab walk up hill to gate

THE THANG:
Mosey to low brick wall
30 sec on, 10 sec off
Right leg step ups
Left leg step ups
Dips
x4

Mike Tyson push up
Jump ups
x4

Bicep incline push ups
Monkey humpers
x4

Mosey to start
Pumping jacks (Merkins to failure, 15 SSH, and repeat until we all suck at merkins)
Tough round of Mary

MOLESKINE: great mumblechatter to start the workout, definitely decreased as it went on. Good to have Black Lung back from the UK.
“Cold coffee and hot Gatorade” was provided.
Men, my shoulders and chest are toast

ANNOUNCEMENTS: lots of stuff in July, check Slack!

COT: multiple illness related. Reminder to lean into our people’s lives and needs. Prayers for my ability (or inability) to communicate with my wife

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What is F3?

AO: offthebooks
Q: morning stār
PAX: morning stār, Dorothy, Flux Capacitor, Almanac, Mr. Clean, Pushkin, Strudel, Mr. Mom, the Pro
FNGs: 4 Pushkin, Strudel, Mr. Mom, the Pro
COUNT: 9
5:30: disclaimer given in Broadneck high school track parking lot.

CONDITIONS: 68; pleasant reprieve from the heat

WARMUP:
Mosey to the picnic tables outside the track for SSH, baby arm circles and motivators (7 to 1).

Briefly cover history of F3. (Check out more at www.f3nation.com).

Mosey to corner of track for 11s while covering the core principles. F3 workouts are
– always free
– Open to all men
– Held outdoors rain or shine
– Led in a rotating fashion by those who attend
– End in a circle of trust

THE THANG:
11s … lazy imperial walkers (2 is 1) and jump lunges. Mode of transportion: bear crawls or lunges. Finished hero style.

Talked about F3 credo: “Leave no man behind; leave no man where you find him.”

Recovery jog with some motivators and covering F3 mission to plant, grow and serve small group workouts for men for the invigoration of male community leadership.

Partnered up and headed to bleachers:
– partner one lunges or jogs up the stairs
– Partner two does exercise

Air presses then merkins

Back to the corner for some Mary.

Mosey back to picnic tables for COT and Coffeeteria. Thank you Pushkin for the cold brew.

ANNOUNCEMENTS:
– beast gate tomorrow 5:15am at west gate mall
– Check out other spots at www.f3annapolis.com or f3near.me/nearby

COT:
– count-o-roma and name-o-roma
– PAX shared what F3 meant to them
– Here’s my share: F3 has been a place for me to get back in shape with encouragement from other men, meet others in the neighborhood and most importantly have a place where I can practice living from the heart. I grew up stiffing my emotions and it’s refreshing to have a place where I can practice learning to share my heart with other men. F3 has also been a leadership lab for me to practice my skill of leadership.

MOLESKIN:
– Honor to Pushkin for inviting some of his friends to give this a try.
– Thanks to the Annapolis PAX that came.
– Was great to be with you men this morning!
– Thank you Mr Clean for trusting us with part of your story. Hope you saw that you’re not alone.
– I am grateful of the constant reminder that I am not alone in my pain and trauma. Onward toward healing and maturity for all of us!
– The spot definitely has potential for an official AO one day.

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Feel the Pump

AO: detention
Q: Focker
PAX: Movin On Up, Pedialyte, Esposa, Topanga, Matador, Deep State, Mistah Mistah, Winona, Pound Puppy, Average Size
FNGs: None
COUNT: 11
CONDITIONS: Just how I like it

WARMUP: various stretches

THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers

Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted

Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2

60sec plank
Return blocks
Mary

MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late

ANNOUNCEMENTS: none!

COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Culture Shock, greyalbum, Ultratecht, invictus, schnitzel
FNGs: None
COUNT: 7
CONDITIONS: Perfect

WARMUP: Willi Mays Hays, Forward Fold, Cherry Pickers, Arm Stretchx2

THE THANG: Deck Of Cards: Clubs=Squats, Hearts=Merkins, Spades=crunches, Diamonds=SSH, Aces/Faces=Mosey

Circle of Mary

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Beach Bops

AO: bomber
Q: Grape
PAX: Pep, Cream Cheese, Tim the Toolman, DintyMoore, Hedwig, Sherlock, Paddles (DR- Tampa)
FNGs: None
COUNT: 8
CONDITIONS: it’s getting hot

WARMUP: SSH, WMH, LBAC etc. while we waited for DintyMoore to show up

THE THANG: BEACH Dora

B- 100 Burpees
E- 150 Elbows to knees (mountain climbers- 2 count)
A- 200 Alabama prom dates
C- 250 Carolina dry docks
H- 300 High knees

Timer runs around the building

Finished with wall sits and about 2 minutes of Mary

MOLESKINE: always good to get a burner in before a beach trip!

ANNOUNCEMENTS: hunger games 3.0 coming up, 5k coming up, night moves too, there’s a lot happening

COT: praise for Hedwig new job, prayers for DintyMoore friends and others who are sick and hurting

:grapes:

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The 1975 World Tour

AO: the-castle
Q: SalPal
PAX: Snickers, Pink Slip, Strutter, hambone, Chunks, Pep, Dilbert
FNGs: None
COUNT: 8
CONDITIONS: Swampa$$

WARMUP: Half-hearted SSH + squats

THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:

Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars

Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)

Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)

Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s

Everyone got to part 4 at time, so we went back to startex for assorted routines to close.

MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.

ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.

COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.

Stay salty Nashville. Green Sally out.

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The quiet return

AO: pain-train
Q: G-string
PAX: FLO, Timber, El Capitan, Pebbles
FNGs: None
COUNT: 5
CONDITIONS:
Beautiful summer morning ending with an epic sunrise.

WARMUP:
– inchworm walkouts to merkin
– runners stretch
– GOAT stretch
– High plank with five merkins following the mission and each core principle
– Mosey around the track, pick up coupons and burden carry to playground

THE THANG:
Thang 1: E2MO2M
every two minutes, complete the following
– 15 shoulder presses
– 10 floor-to-ceilings
– 5 burpees over the block
Completed seven rounds. After the fourth round, add two reps to each exercise if finish before the first minute.

Thang 2: MOT race
Split into two teams. One person on the team raced while the other did block curls.
Race down the cones doing three MOTs on the way out then sprint back to start.
– alligator crawl
– Bear crawl
– Gorilla run
Winning team does 10 block leg extensions per leg. Losing team does 15 goblet squats.
Ran four races

To close it out, we did two rounds of ten SADs (slow ass derkins)

MOLESKINE:
The media portrayal of dads is usually trash. Homer is a lazy idiot, the sultan in Aladdin is a doofus, Bluey’s dad is attentive but he “doesn’t remember the boring stuff” (sunscreen, floaties, essentials). Our kids need good, responsible men to look up to, and the stories we tell should reflect that. Right now, being the prince isn’t cool, and princesses have to do it all themselves.

We need to give our girls an image of good men, so they aren’t satisfied with bad men. And we need our sons to aspire to be heroes who can slay the dragon.

ANNOUNCEMENTS:
– TWO VQs next week at the Knoll!

COT:
– prayers were offered up

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SKA is not only a musical genre…. it’s a lifestyle

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Salami, Blueliner, Cuban Missile, Strutter, BCG (F3 Harrisburg PA), Detective Pikachu, Red Skull, Spinal Tap, Old Maid, Natural Ice
FNGs: None
COUNT: 11
The majority of my musical teenage taste was focused on Rock and pretentiously seeking out Indie music. However my punk rock friends and Tony Hawk’s Pro Skater 2 added a little SKA flavor to my Youth. After seeing this https://www.youtube.com/watch?v=A4nKY1QfWvg about Bart SKA-mpson, I felt inspired to dig into the genre and torture the PAX with my findings.

CONDITIONS: Amazing Sunrise

WARMUP:
Mosey to the Stairs. PAX was informed that is the SKA man started yelling “Get it Up Get it Up Get it Up” we would have to stop what we are doing and run up the stairs…… spoiler alert that happened a few times.

SSH, LBAC, Seal Claps, Moroccan Night Clubs, OHP, Merkins
SKANKING – SKA version of an imperial walker – arms are more loose and your kind of hoping. Its a SKA thing…

THE THANG:
Stair Run Race in pairs
Crossed soccer field with 2 lunges and a burpee broad jump, returned by SKANKing
Stair Run
Short 1 minute tabata – Reverse Lunges, Merkins
Stair Run
Bear Crawl down the soccer Field
Stair Run
Slow Alabama Prom Dates, Freddy Merks and Supermans
Stair Run, and second stair run to get the speaker 🙂

MOLESKINE: Its ok to like Bad Music, Dont Yuk the Their Yum

ANNOUNCEMENTS:
www.nashvillesc.com/geodispark/events/5k July 8th at 7pm here at the Handsomizer location

Hunger Games Round 3 – BBQ and Board Games July 12 at 7pm at the Ice Haus

August 2nd Detective Pikachu is moving and needs your help. Beer and Pizza to be provided

COT: Praise for Detective Pikachu M getting a job at higher than asking salary

Cafe Prius

https://open.spotify.com/playlist/2BYtmdfD9l4S6WYDKkr8BW?si=2181b3ddf9834a07