F3 is Fitness, Fellowship, and Faith
CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps
THE THANG:
12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups
The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!
Mosey back to startex
MARY: n/a – called for time
ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630
See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX
COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement
Always an honor to lead.
Stay strong and keep signing-
WS
WARMUP: normal
THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout
MOLESKINE: thank you for letting me take out my frustration
ANNOUNCEMENTS: Leanpax etc
COT: thanks for sharing your hearts with me
:grapes:
WARMUP:
Mosey to back parking lot
SSHs
Lunges
High Knees
Butt Kicks
THE THANG:
Pair up
An exercise with corresponding rep range was given
At “Go” one partner starts performing the exercise while the other does a suicide sprint, they switch until the rep range is complete
50 Burpees
60 V Ups
120 Iron mikes (per leg)
120 monkey humpers
300 air presses
Moseyed back at 5 til and completed some Mary
MOLESKINE:
ANNOUNCEMENTS:
– look out for information concerning the NYD convergence
COT:
– each man shared: lots of thankfulness for the impact of F3 and prayers relating to family/friends health and mental health
It was an Honor Qing for y’all, thank you Freakonomics for having me out!
Rock on,
Hair Band
Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.
Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!
7 minutes of Mary.
Cot & prayer.
ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!
WARMUP: 10 each in cadence.
Windmills
SSH
IST
THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch
Unorganized bear crawl, crab walk
Merkins (10)
THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.
ANNOUNCEMENTS:
WARMUP:
THE THANG: We did multiple movements, I wrote the workout down twice and managed to delete it, not doing it a third time
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Merkins, Stretching
THE THANG: – – Death by Burpees – –
YHC ran a 1 minute timer and every minute we performed 5 burpees. In between burpees a “resting” exercise was called to give a “break” between sets. Pax performed lunges, bear crawls, LT Dans, and various forms of merry.
Pax made it through 36 sets for a total of 180 burpees but felt called to beat the record I set at greenmachine last year. A final 21 were tagged at the end bringing the total count to 201 burpees.
MOLESKINE: – “My Body Hurts” Spinal Tap
ANNOUNCEMENTS:
Chili Cook Off – Oct 20th 1-3 pm – bring your 2.0s and Ms
Wolfpack is on Q – more details tbd
AOQ Grow School – October 12th 6 am to 8 am at stonewall
Hair Band on Q
COT: Lifted Prayer
WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG:
Dips x 25
Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges
Dips x 25
11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom
Jog back to the start
MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.
ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am
10th Anniversary convergence September 14th at stonewall. Starts at 6am.
Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.
Congratulations Patty on your upcoming marriage. Wonderful news!
Welcome, @Globetrotter!
COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.
Let’s continue to be there for each other in pursuit of being the best version of ourselves
It was a great morning. Thank you for letting me join in.