F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.
THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.
MOLESKINE: no music, lots of panting.
ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.
COT: Choose joy, do hard things, be a gift to others.
Sally out.
THE HORRIBLE THANG: Burpee-O’Clock-Alypse
YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.
The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.
Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.
MOLESKINE: DO HARD THINGS
ANNOUNCEMENTS: Tn Tussle and Q School!
COT: F3 does not Suscribe – but we do lift up prayer!
Natty Out
WARMUP: Irrelevant
THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.
Signature salt in the wound: EMOM 10 burpees for 5 minutes.
Total burpees per person = 200, just shy of my burpee sprint Q last year (205).
Average calories burned in the 500-600 range
MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.
ANNOUNCEMENTS: chili event, Grow School.
COT: fockers wife due soon, family friends with child in hospice.
Stay salty Nashville. Green Sally out.
WARMUP: mozy to track and do some active stretching
THE THANG:
Plank circuit- 1 minute each
– plank jacks
– mountain climber
– alternating plank jacks
– jump mountain climber
– alternating shoulder taps
– high plank hand shuffle
– high-lows
– T jump merkins
Track interval ladder up and back down, 100 meter resting mozy
– 100
– 200
– 400
– 800
MOLESKINE:
ANNOUNCEMENTS:
Brewsday was yesterday… There is a chili cook-off in a few weeks… Mini-Convergence at iiipillars next Tuesday. Don’t show up to middle-tooth because we won’t be there.
COT: Thinking about NC
WARMUP: None
THE THANG:
YHC turned forty today, 9/27/1984. So we ran 40 Fifty Yard Sprints in sets of 8. After each set of 8, we did a resting exercise (SSH, LBCs, Big Boi, flutters, mountain climbers, and air press).
When we finished the 40 sprints, we still had time.
So we did 10 more.
Total Sprintage = 2500 yards
On the second to last sprint, I pulled my hamstring.
Finished with 10 minutes of mary.
MOLESKINE: I’m thankful for F3 and what it has meant to me in the back half of my 30s. I’m very excited about my 40s and feel like I’m entering a decade of abundance. Thanks to God for innumerable blessings I have received.
WARMUP: various stretches to look at the stars
THE THANG:
“Fake 11s”
3 chin ups, Bernie up hill, 8 jump squats
Rinse and repeat
Real 11s
Dive bomber merkins, Bernie up hill, prisoner squats
400m run
20,15,10 dip, incline, decline merkin
300m run
20,15,10 DIDs
200m run
20,15,10 DIDs
100m sprint
Wait for 6
5 minutes of gut work
MOLESKINE: Black Lung mouthing off like usual, Cowboy getting a trip down memory music lane, declines continue to be a man-maker exercise
ANNOUNCEMENTS: multiple 5K’s this Saturday, future chili cook off this Fall
COT: the word “legacy” has been bouncing around my head lately. Tomorrow is not guaranteed for any of us. So if today is our last day here or our last day of good health, what will our legacy be?
I butchered a quote, so here is the original:
“You do not rise to the level of your goals. You fall to the level of your systems” – James Clear from “Atomic Habits”
WARMUP:
42 SSH
Stretching
THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.
TEAM 1 were the Winners 3 – 2.
Circled up for some P90X Yoga for 10 mins
5 Mins of Dealers Choice Mary
MOLESKINE:
ANNOUNCEMENTS: 10 Year Anniversary Saturday
COT: Prayers for family and healing.
Always and honor to lead you men. SYITG!
WARMUP: Mosey to the football field and stretch.
THE THANG:
Five rounds of…
– Run 200 yards
– 30 Air Squats
– Run 200 yards
– 30 Merkins
PAX had a certain amount to complete the exercises each round…
R1: 6 minutes
R2: 5:30 minutes
R3: 5 minutes
R4: 4:30 minutes
R5: 4 minutes
Mosey back to flag (Sprint up hill)
Squats Ring of Fire to 5
Merkins Ring of Fire to 5
Mary
4 rounds of 30 seconds work, 15 seconds rest of…
– American Hammers
– Straight leg raises
MOLESKINE:
Michelin Man and Legal Eagle got scared and decided to do their own thing following a ChatGPT half marathon training plan that Legal Eagle has deemed “The best training plan I have ever, in my life, ever, come across. It was amazing!”
ANNOUNCEMENTS: Convergences are coming. Prepare!
COT: Messed up last time I was invited to Q here and had to back out night before… grateful to Focker for giving me a second chance. Reminder to PAX to take second chances when they’re given, be open to handing them out when you can and perhaps take the time to seek them out for yourself as well.
WARMUP: SSH, LBAC F, LBAC R, Michael Phelps
THE THANG: spelled out summer is over with 12 reps each on an escalator:
S- SSH
U- Hammers
M- Merlin’s
M- mountain climbers
E- E2K (LBC)
R- Reverse lunges
I- IYT
S- squats
O- Original burpees
V- V ups
E- E2K (Peter Parker)
R- Reverse burpees
ANNOUNCEMENTS: 9/11 convergence, 9/14 convergence, check slack
COT: prayer for Focker to be unselfish with a pregnant wife and sick child