F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 22 SSH, some GM and WMH, followed by some baby arm circles and squats.
THE THANG: Long mosey down Granny White, so much so that MM thought we were headed back to Lipscomb. Wrong. Headed to the Hill!
11’s with 2 exercises = 22 (fuzzy T Swift math) Burpees at the bottom, drop squats up top.
Mosey over to the pavilion where we worked out next two either a dead body or a man sleeping. We will never know, we had DID business to attend to. 25 dips, 20 inclines, 15 declines for 3 rounds.
MARY: No time!
ANNOUNCEMENTS:
Brewsday, Gobbler, check the Slack
COT: Grateful for Fockers vulnerability and sharing over some recent victories and growth. He’s a true HIM.
WARMUP:
– SSH (Scarecrows) x 20
– Cherry pickers (Carrot pickers) x 10
– Willy Mays Hays (Eaves dropping) x 10
– Windmills x 10
– Michael Phelps (Brandybucks) x 10
– Good mornings x 10
THE THANG:
10 burpees
Mosey out to the school drive through
10 burpees
Dwarf Workout
10’s, from lower entrance to basketball goal, Bernie up mosey down
– Burpees (Forge Bellows) (45 total here)
– Lunges (Striders)
10 pull ups
Bear crawl to upper entrance
Elf Workout
10’s from upper entrance to basketball goal, Bernie out mosey back
– Carolina Dry Docks (Bow Benders)
– Jump squats (Branch Grabbers)
10 burpees
Hobbit Workout
10’s, from school entrance to swings, mosey both ways
– 4 count American hammers (Pint Passers)
– Swerkins (Wheelbarrows)
The Q didn’t keep an eye on time and we ran out of it! Ran back to Post to the Shire pub tune of The Green Dragon.
Mad T-Claps to @breadsticks who came IN COSTUME AS A HOBBIT.
Also props to those intrepid PAX who made sure to round out their 100 burpees for the day during coffeeteeria, graciously provided by @sooner, when I left them 15 short due to time.
ANNOUNCEMENTS:
– Night Moves this Thursday @ 6, come early to park
– Side Straddle Hops this Friday @ 7, see #2ndF for details
– Bunch of other things coming in October, check that calendar!
– Of course, #octoburpee continues
COT:
– Prayers for Betty Ford’s 3 mo who is sick
– Prayers for wisdom for Hairband with a potential job opening
– Prayers for Bareback, his father in law, and their family
>From _The Return of the King_:
> “What do you fear, lady?” he asked. “A cage,” she said. “To stay behind bars, until use and old age accept them, and all chance of doing great deeds is gone beyond recall or desire.”
Remember that today is all we have in this life, and even that is not for granted. I’m glad you all came to get better this morning, but don’t let it stop there. Take the strength you build here and bring that back to your friends, families, communities, and workplaces. Make the most of the time we’re all blessed with in the ways that matter most.
— :tooth:
WARMUP:
Lackadaisical mosey around the parking lot
41 SSH
Left Over Right
Right Over Left
Willie Mays Hayes
Good Mornings
13 Forward Little Baby Arm Circle
13 Reverse Little Baby Arm Circle
13 Moroccan Night Clubs
13 Overhead Press
Shake out the Arms
Pass the Speaker Caboose is Loose Run to Playground
PAX struggled with directions of “Pass the Speaker”
It was dropped once, so 5 Burpees were done.
THE THANG:
Thang
Bear Crawl in a line around playground
Duck Duck Goose
Chase around the playground
Circle Up – Hold Plank
Get caught 5 burpees, group 5 Merkins
Don’t get caught 5 Merkins, group 5 burpees – Select again
Once you’ve either been caught or not SSH till everyone else has gone
Mosey to Tennis Court
Divided into teams for Rock Paper Scissors
Line up facing each other middle of center court
Winner must chase and tag the loser before reaching the end of the far court
1’s stayed in place while the 2’s rotated to face another 1
Mosey back to StartEx
1’s were O’s and 2’s were X’s
Tic Tack Toe
5 Merkins and Two Burpees
Run and place your token
Run back to tag partner
Go until either CAT or winner
Another lackadaisical mosey around the parking lot
Circle up for 5 mins of Dealers Choice
MARY:
ANNOUNCEMENTS:
Announcements: Sooner on Q at atlantis Thursday. 4:13 Strong first workout with new cohort this Thursday.
TAPs: Hairbands great grandmother, great aunt and uncle dealing with lots of health concerns and far away from other family. Bad Boy’s brother in law Josh. Oatmeal’s friends wife diagnosed with breast cancer. Young Pawn stepping out to have some crucial conversations with his manager.
We were able to pass out an F3 business card to a guy who stopped by at the end of the workout and wanted to know more about what we were doing.
Thanks for the honor to lead.
COT:
20 HIM converged at III Pillars for TueCon IV and a no-frills full-body workout in sublime conditions.
QIC: Princess Aurora
PAX: Batter, Black Lung, El Capitan, Feel the Berns, Fodder, Formica, Grape, Grisham, Oatmeal, Old Crow, Pedialyte, Pep, Ringo, Siri, Sooie, Sooner, Subway, Yum Yum, Zelenskyy
THANG:
Mosey to track for Warm-o-rama
Upper Body
Jack Webb from 1 to 10. (55 Merks and 110 Air Presses total)
Mosey to swing set for Pull-Ups x 40. Break up as needed with Ab Thrusters in between sets and to wait for six.
Lower Body
Mosey to the “Little Mountain” to warm up the legs with Bernie x 4
AMRAP 15′ – Groups of three rotating through
Core
AMRAP in 8′. 15 reps each.
AYG back to flag then COT/BOM
MOLESKINE:
Great to see some familiar faces and some new ones as well. This morning’s weather was absolutely fantastic and enough to make me forget how crappy the workout was.
BULLHORN:
Announcements:
TAPs:
PA out.
10 men gathered on the morning after the tragedy at Covenant, a mile and a half away from where tragedy unfolded, to remember the lost and hurting, and to work out some anger (or maybe that was just the QIC)
PAX: Rocket Mortgage, Cowboy, FeelTheBerns, Moneyshot, DrRupp, Pole DAncer, Sooner, Subway, Nomad (Very Important Visitor from NW Arkansas), Detective Pikachu (QIC)
Some liberties were taken to spell out Covenant with exercises after the Warmarama. 27 reps each (9 for each of the three children lost yesterday in the tragedy)
Claps
Overhead press
V-ups (happy crunchy frogs)
Emperial Walkers (imperial walkers)
No-hand merkins (hand release merkins)
Alabama Prom Dates
Nordic Jacks (mountain climbers)
The Ring of Choice – 1 pax at a time chose an exercise to do 27 of. Pax held plank while waiting
We did many (>6?) laps of the Green Hills Park loop. Each loop was around 1/3 of a mile, so we ran over 2 miles.
Pray for the victims, pray for their families, pray for their friends, classmates, teachers. Pray for our country’s leaders, and pray that they will do the right thing(s).
39 PAX, including one FNG, converged at St. Paul Christian Academy, home of III Pillars, to celebrate 8 years of F3 Nashville with a workout and to knight our knewest Knantan, Michelin Man.
Conditions: Positively sublime
QIC: Oatmeal, Pedialyte, Princess Aurora*, Sooner
PAX: Bad Boy, Bagger Vance, Bareback, Black Widow, Blindside (WL-KNX)*, Boone’s Farm, Breadsticks, Caddyshack, Detective Pikachu, Flying Monkey, Formica, Gov’t Mule*, Grape (LIFO), Grisham, Haggis (FNG), Hipster, It’s Just Lunch, Michelin Man, Moneyshot, Movin’ On Up, NFT, Offshore, Pole Dancer, Ponzi, Ranch Hand*, Right Said, Screwball, Siri, Supernova*, T-Cell, Toga*, Toothless, Topanga, Vector, Venus
*Extra Credit – an 8-ct Bodybuilder Apocalypse from 0515-0525
THE THANG:
Welcome, disclaimer, and medium mosey over to field for COP:
Main event:
Count off 1-3 (starting with Bad Boy *whoops* Screwball). 1s are with YHC, 2s with SoonMeal, and 3s with Pedialyte. Each group starts at one of three stations and rotates through roughly every 10 minutes. YHC gave a template to the co-Qs but encouraged them to make it their own. Read on for all iterations!
Group 1 – PA
Group 2 – SoonMeal
Group 3 – Pedialyte
Reconvene at midfield for everybody’s favorite, Jack Webb. 1 Merkin on Q’s call of “down” followed by 2 Air Presses. 2 and 4, 3 and 6,…8 and 16. #crowdpleaser
4MOM honoring the place this whole thing started:
Quick photo op, sports team bleacher-style (thanks, Haggis), and mosey back to lot for COT/BOM.
MOLESKINE:
T-claps to Oatmeal, Sooner, and Pedialyte for combining forces to deliver this special workout as well as T-Cell, Toothless, and Michelin Man who also played a part in making this happen. So much leadership on display!
On an occasion such as this, it was only fitting to pass the Nantan baton, and I had the honor, as CCR’s delegate in his regrettable absence, of passing it to none other than Michelin Man. We are grateful for CCR’s gracious service to F3 Nashville and move forward with excitement and anticipation of great things in the Michelin Man era. If I may speak for him, I believe if he would have you remember just one thing from this season, it would be that “you are freed to lead.” Don’t forget it!
BULLHORN:
Always a pleasure,
PA out.
AO:
Middle Earth
QIC:
Pumpkin Spice
PAX:
Bad Boy
Dr. Rupp
Hipster
Moneyshot
Siri
Sooner
Supernova
The Shield
Toothless
Gloom:
Delightful, high-60s
Warmorama
A little jog around the John Trotwood Moore facilities, stopping by the tennis courts for some warm up exercises.
Main Event
NASHVILLE
The PAX partner up and make their way to the field (AKA Pelennor Field). One partner does an exercise, the other runs 2/3 across the field (~100 meters) and Bernies back. Flapjack.
Exercises are below:
No hand merkins (Hand release)
American Hammers
Squats
Humpers, monkey variety
V-Ups
Incline Merkins
Lunges
LBCs
Eight count body builders
After all NASHVILLE exercises are complete, the PAX then moved on for some 3 Pillars exercises, as (save for the most OG Princess Aurora), Middle Earth was the 3 Pillars AO before we were kicked out for COVID. This was an homage to the hallowed grounds of the original iii Pillars. This was the same idea as the first part of the workout, just different exercises.
3-Count Leg Lifts (3 seconds up, 3 seconds down)
Plank Jacks
Imperial Walkers
Lieutenant Dans
Little Baby Arm Circles
Alternating Shoulder Taps
Reverse Crunches
Split Squats (AKA Iron Mikes)
A total of 2.5 miles of traveling occurred during the morning’s festivities. The PAX then made their way back to the Startex for some Mary EMOM, with Flutter Kicks, Homer and Marge (AKA Alabama Prom Dates), Happy Crunchy Frogs (we missed you T-cell), and Good Mornings.
Moleskin:
I mentioned this in my last #Bomber Q last week, but it’s worth reiterating here for the #MiddleEarth PAX. The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last Q while living in Nashville, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!
It became clear that the coffeteria GOAT needed a proper name for his post-workout refreshment setup, and with #MiddleEarth as the AO name and beverages being served out of the back of his vehicle, after various naming ideas it was only appropriate to name it the Prancing Pony. If you don’t get that reference, I feel sorry for you that you haven’t seen the Lord of the Rings recently enough.
COT:
Praise for Moneyshot being back with us after a month out with some health issues.