F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death.
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary.
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time.
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering.
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross.
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil.
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross.
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him.
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey.
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross.
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice.
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity.
Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross.
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection.
Drop weight and recovery lap
MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.
ANNOUNCEMENTS:
COT: prayers were offered up
Thank y’all for letting me lead!
WARMUP: Various stretching, mosey to waiting coupons
THE THANG:
10 SSH buy in
Roll dice – number matches the station; 25 reps of each station movement
Station 1
Merkins
Ranger Merkins
HR Merkins
H/L Merkins
Station 2
Curls
CPRs
Rows
Lawnmower Pulls
Station 3
Lunges
Squats
Seesaw lunges
Calf raises
Station 4
Overhead press
Taint scrapper
Thruster
Truck driver
Station 5
Amer Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest Press
Grave digger
Side bends
Blockees
Mary for final 3 mins
MOLESKINE:
ANNOUNCEMENTS: wings/some impossible man mile- check slack
COT: prayers for SalPal interview; Siri’s cousins wifes treatment; Pole Dancers wife’s recovery and Pole Dancers new job
WARMUP: SSHx30, Squatsx10, Merkinsx10
THE THANG: Grab a block or ruck / mosey to courts
5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5
4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.
MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block
MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.
WARMUP: dynamic
THE THANG:
“AI can’t make this up”
Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle
Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards
Maundy Thursday – Washing of the feet; stairs
Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards
Holy Saturday – ring of fire
Easter – up downs to “christ the lord is risen today”
MOLESKINE:
Easter
ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.
COT: Matador’s international students event
WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings
THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.
Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.
Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.
Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#
ANNOUNCEMENTS: None
COT: Pep with his consulting
Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!
WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches
THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!
MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.
ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am
Mid-50s, lovely sunlit clouds at 6:15
TUNES:
Young & Heavy
WARMUP:
Climb routine
Back stretches
Willie mays hays
Good mornings!
THE THANG:
– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat
Ended with MARY: a 3-round Ring of Fire & American Hammers
MOLESKINE:
Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.
ANNOUNCEMENTS:
– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!
COT:
Countorama, Nameorama, coffeteria.
It was a pleasure leading y’all this morning, men!
I’m ready for a nap. :yawning_face: :el-capitan:
WARMUP:
Side straddle hops
Downward dog
Cobra
Yoga stretches
Imperial walkers
Hillbillies
THE THANG:
Que up the funk playlist (aka 80s porno tunes)
Mosey around baseball loop
Grab coupons and head to playground / grassy hill.
7s on the hill – atomic merks at the top / merkins at the bottom
Tabata round (50sec work / 10sec rest – 4 cycles)
Burpee pull ups
Curl to press
Iron crosses
Mosey back to parking lot
Sprints (atomic merkins) for 5 minutes
Mary:
5 min of round robin core exercises.
MOLESKINE:
Reminder to be intentional with our wives and our families. Engage each other and don’t be afraid to get vulnerable and ask emotional questions.
ANNOUNCEMENTS:
Cruelhall this Friday is moving to Handsomizer
.
COT:
WARMUP: 10 each IC
SSH
IW
Merkins
THE THANG: Mosey to the rockpile. Each Pax chose a rock, and we commensed doing a series of sets of exercises 10 each IC which included but weren’t limited to:
Curls, military press, Skull crushers.
Goblet squats, bench press, rock assisted LBC.
After each set of 3 we ran to the Hut and back.
MOLESKINE:
ANNOUNCEMENTS:
COT: