WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry
THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump
Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint
Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl
Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)
MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.
ANNOUNCEMENTS:
None
COT:
Siri for work stress and new baby on the way
Cheeks on his birthday
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– run to nipple – Willie mays hays & good mornings
THE THANG:
– run to small ball field
– Wreck-tangle: one partner runs the perimeter of the field (along the fence) while other partner does slower movement. When first partner returns to second partner, they switch and second partner starts running while first partner does slower movement.
– movements (along the fence line):
– Komodo dragon: home along first base line
– Inch worm (inch forward, push up, jump up): along first to second
– lunge twist: along second to third
– Bear crawl: third to home
– 30 burpee penalty when Black lung found us
– 11’s at hill
– hand release merikans
– Squats
ANNOUNCEMENTS:
Brews day next Tuesday : 5-7 at 12S Taproom
COT:
Prayers:
– kids returning to school
– Papa bear taking grandkids to Smoky Mountains
– Vector – lots of change as daughter gets ready to start UGA. They drive a week from Saturday.
WARMUP: Willie mays hays, forward fold, arm stretches
THE THANG: Dora: 200 ww1, squats, ssh while partner runs.
-lunges down and back, 2 times
-w/ coupon: 100 squats and curls with rifle carry every 25 reps.
MOLESKINE:
ANNOUNCEMENTS: welcome to F3 Boars Head! Also friends by the river starts sept 5
WARMUP: Navigating the mayhem and crowds.
THE THANG:
Played 5 rounds of Nerf. Battle Royal, Capture the Flag, Sword fighting… we did it all!
MOLESKINE:
That was one of the most fun nights I’ve had in a while… Thanks to everyone who came out and I’m really looking forward to the next f3dads Night Out!
Grape and Hipster’s crews definitely trained before coming out tonight… they stayed tight and were a force to be reckoned with :man-boy-boy:
Motion to change morning stār’s name to SpiderMonkey… First two rounds he was everywhere! :monkey:
Ex-Pat was on sneak attack all night :ninja:
Dragon Spark and Wolfpack were duking it out nonstop :gun:
FNG Robert may have had the most fun of us all… constantly scheming on what to do next.
ANNOUNCEMENTS: More f3dads get togethers are coming… keep an ear out!
COT: Too tired for a circle.
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.
WARMUP: Jog around Atlantis, ending at the Pizza Hut
THE THANG: Insane Movements Tabata
4x4x45 Seconds On, 15 Seconds Rest
– Broad Jump w/ Plank Hand Walk
– Forward Kick Breakdancing BS
– Merkins (the youth still do pushups apparently)
– Kneel Squats
Rd 2:
– Squat to Frog Jumps
– Seated Leg Lift Toe Touches
– Pogo Jump Lunge (Iron Mikes w/ extra steps)
– Scissor Jacks (w/ perfect synchronization between Puzzlah and yours truly
Ab workout that inspired this:
Lay down in front of a wall, put feet flat on the wall, legs a little less than 90 degrees.
– Touch the wall w/ alternating hands, 100x
– Touch the wall w/ both hands, 50x
– Elbows to knees, 50x
– Opposite elbow to Opposite knee, 100x
MOLESKINE: Subway enjoys Jamie xx more than Freddie Gibbs
ANNOUNCEMENTS: Brewsday next week on Aug 5, Nerf Gun fight tonight, CSAUP recruiting for Clydesdales
PLAYLIST: Some of my favorite releases from 2025 so far, cheated and added some Kendrick because it still slaps
https://open.spotify.com/playlist/40MiRToNXL29kKMzVSg3qZ?si=865df54041184b8e
WARMUP: The usual suspects OYO
THE THANG:
Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)
5 exercises
40 seconds per exercise consecutively
1 minute rest
Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges
2 minutes Bear Crawl Tag
Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips
2 minute Bear Crawl Tag
Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank
EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups
annnnnnnnnnnd music fades into the ether.
MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.
ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!
the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11
COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.
WARMUP: The usual stuff, and 10 burpees, much to the dismay of hambone (“what next, bear crawls?”)
THE THANG: On the 49 Anniversary of Bruce (now Caitlyn) Jenner’s Olympic Record Decathlon performance in Montreal and to celebrate GameStop getting permission to go north of the border, we did a modified decathlon.
Day 1 Events
– 100 m dash: sprinted length of Parthenon
– Long Jump: 20 lung-worms
– Shot Put: 40 sit-ups
– High Jump: Hop up Parthenon steps 2x
– 400 m run: Run the ellipse
Day 2 Events
– 110 m hurdles: 110 high knees
– Discuss Throw: 50 dips
– Pole Vault: 40 merkins
– Javelin Throw: 50 squats
– 1500m run: Run 3 sides of the great lawn
Repeat sequence doing half the reps, and skipping the 1500m run
MOLESKINE: Think of somebody in your life who might need a check-in from you. Reach out.
ANNOUNCEMENTS: Check Slack, but there is a 2.0 event (nerf battle). And still selling that 50 mile thing.
COT: Welcome to Radish (aka Lewis, 24, originally from South Africa. Just moved back to Nashville, after previously being at Lipscomb). I don’t get credit for EHing – somebody else said something, then I just had him Long-Jump next to me. Thanks to other PAX for making him feel welcome, including Coffeteria.
Prayers for Pep stress at work. Alleviation of suffering in Gaza. Gratitude that impact of overnight tsunami was not worse.
Thanks for allowing me to lead today!
