WARMUP: none
THE THANG: approx 6 miler
MOLESKINE: Holiday gratitude
ANNOUNCEMENTS: LeanPax
COT: prayer to close us out
WARMUP: light stretch
THE THANG: 5-6+ mi run to Negley
MOLESKINE:
ANNOUNCEMENTS: Dec 12th sweater party
COT: Prayer requests and prayer to close us out thanks to Bagger :pray: Meeting up w Grow School to discuss leadership and F3
WARMUP: light stretch of the glutes
THE THANG: 6+ miles to Fort Negley
MOLESKINE: Gratitude :pray:
ANNOUNCEMENTS: Sweater party
COT:
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f
WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo
THE THANG:
Patrol run to lot by mansion, PAX count off forming three groups.
– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer
All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.
Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs
Patrol run back down the hill and circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby
MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?
CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!
ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend
It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:
— Toothless :tooth:
WARMUP:
Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle
Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.
Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)
Abs of choice while waiting for six.
Mosey to Tennis Courts
Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.
Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.
Mosey to Sunnyside Hill
Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.
Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.
2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)
One ten-second good morning to close things out!
COT/BOM
MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.
Can’t wait to see what the next decade holds!
Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!
BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.
PA out.
36 PAX (+1 Runner) from across Middle Tennessee descended on Stonewall for an NYD convergence manwich as can only be concocted and delivered by the dynamic duo of Foxtrot Talks A Lot and Princess Aurora (YHC).
Conditions: Positively sublime.
QIC: Foxtrot Talks A Lot & Princess Aurora
PAX: Bad Boy, Bagger Vance, Black Widow, Carebear, Cinderella, Cocoon, Cowboy, Crablegs, Cross Stitch, DFrost, Dinty Moore, Hambone, Hi-Viz, House Arrest, Margot, Michelin Man, Moneyshot, Oregon Trail, Ponzi, Pumpkin Spice (PP), Red Skull, Rug Doctor, Shocker, Sooner, T-Cell, Toolbit, Toolman, Tuna, Vector, Vespa, Waterboy, Whoopie, Winger, Works For A Guy, Yard Sale
THE THANG:
PA Bread Bottom Slice
Upon issuing a Happy New Year welcome and standard disclaimer, PAX set off on a medium mosey up and around Sunnyside Mansion as we made our way to the basketball court for a raucous COP mostly backed by Blondie’s “Call Me.” The extra challenge to stay on beat was much appreciated.
Quick yog to the tennis court for 11s from alley to alley. Jump Squats and 4ct Mountain Climbers with a wall sit for the six. We also had a visit from a nearby neighbor who complained to Michelin Man about how Prince’s “Nothing Compares 2 U” stirs up too much emotion in her and is making her NYE hangover worse so could you turn it down please?
Handoff to FTTAL for Meat and Cheese
Team Building Exercises:
Four teams, four stations, four minutes of work with a minute to rest and rotate. Tally up all of your reps with a special prize going to the winning team!
Station 1: Leap Frog from playground to path around mansion. Odd man Broad Jumps. Each rep counts as 1.
Station 2: Pull-ups on Jungle Gym
Station 3: Merkins in parking lot
Station 4: 100m Sled Push
RnR with 2:00 stations and sled resistance set to zero (or was it only never zero for our group???)
Handoff back to PA for the Top Slice of Bread
How do you get to 22? With two 11s of course! Circle up in the parking lot for Stationary 11s with Clerkins and Big Boy Sit-Ups. Plank for six.
Time called and the winner is….everybody and nobody!
COT/BOM and ice baths for a select few.
MOLESKINE:
From Foxtrot:
Happy New Year F3 Men!!
Having 36 willing participants for Stonewall’s first post of the year was definitely a treat. As I sit here nestled on my couch, the pain of yesterdays tenuously choreographed 60 minute workout symphony rings in my ears (and my lower leg parts).
MVP was Princess Aurora. From the beginning stretches, the circuit audible, the Mary intensity, the closing prayer and his brave “I’ll go first” ice plunge.
Honorable mention goes to my wing man Yard Sale. Set up and break down of the ice chamber and tiki torch ensemble was much appreciated. Not to mention the ice contribution!!!
Highlight of the workout goes to DFrost. His smile when hearing all the 80’s throwback music was beautiful. And him unfurling his love sword when getting into the ice bath was truly priceless.
The ‘until next time’ award goes to the Franklin crew. Their unwillingness to try their first ice bath post F3 workout was understandable. We will bring it again next year!!
BULLHORN:
TAPS for the families of the sick and those we lost this year.
Please continue to pray for Spicoli’s family. There will be a celebration of his life on January 8 at City Church Franklin.
Also please pray for Franklin’s Snoop as he is battling serious complications from COVID right now. You can also support his family here.
May you be courageous in your goal-setting and tenacious in your pursuit!
PA out.
3 HIM (+ 4 runners) got after it on a Saturday morning and posted for a mildly creative beatdown that was (prior to 0600 hours) completely unplanned.
PAX: Breadsticks, Zalinsky (WL from The Rock aka Rock Hill AO)
Runners: Black Lung, Cowboy, Deep Dish, Michelin Man
QIC: Cunning Linguist
Gloom Factor: Mild. Low dew point and a temp of 65 degrees made for rather exquisite weather conditions.
INTRO:
YHC arrived about 10 minutes early and found traveling salesman Zalinsky from Rock Hill in town for a wedding. Breadsticks and others appeared in time for the 0600 kickoff.
At 0600, YHC gave a condensed version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park for our Warm-O-Rama.
WOR:
15 x SSH
10 x LBAC
10 x rLBAC
10 x Imperial Walkers
10 x Hillbillies
10 x Good Mornings OYO
12 x SnL Squats
Given that there was exactly 3 of us, we performed a modified DORA for THANG 1 (and thanks to Zelinksy for the creative input on this one)
THANG 1:
DORA 1-2-3
Partnered up as a trio
150 x Merkins
300 x LBCs
450 x Squats
Between each movement, mosey to halfway point around the loop where one person did LBCs (uncounted) and the previous LBC person would then run the reminder of the loop.
Upon completion, countdown from 30-1 was called out, then we moseyed back to STARTEX for THANG 2.
THANG 2:
Real American/Merkin Routine
YHC grabbed his phone from his ride and played Rick Derringer’s classic “Real American”
During Verse 1, Overhead Press AMRAP
During Chorus 1, Real Merkins AMRAP
During Verse 2, Windmills AMRAP
During Chorus 2, Real Merkins AMRAP
Another 30 second countdown, then mosey to the corner of the park nearest the intersection of 12th Ave S and Kirkwood for THANG 3.
THANG 3:
Simple Sprints
One PAX run from the bridge to end of the path where the walkway does a zig-zag/switchback.
The other 2 perform Lt. Dans while waiting their turn.
End when all 3 have their turn to sprint.
At long last, a sprint to STARTEX where we had approximately 5 minutes to spare and witnessed the runners returning just in time to join us for MARY.
MARY:
All IC
10 x LBCs
10 x Happy Crunchy Frogs
10 x American Hammers
10 x Freddie Mercury
10 x Alternating Heel Taps
10 x Alabama Prom Dates
10 x Flutter Kicks
COT/BOM
MOLESKINE:
Always an honor to lead, and as usual, the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!
Welcome to F3 Nashville, brother Zalinsky from THE ROCK aka Rock Hill. It was a pleasure meeting you and having you in attendance today!
BULLHORN:
TAPs for all families (including the Michelin Man family) that are experiencing various health challenges right now.
YHC encouraged everyone to make outreach to those who have gone “radio silent” lately.
See you all on the flip side.
-CL
6 joined us today. @deepdish and @cowboy were early and late participants as they ran the big loop.
@Ringo, @moneyshot, @porcelain and myself held down the fort.
With Job Rocker 2.0 in hand, we moseyed to the tennis court.
The play list was all Eric Clapton. Old and new stuff. Apparently @moneyshot thinks that Clapton is boring and soulless. I beg to differ.The WOD-
Warmup for 5 minutes
Then begin the Agassi Adventure. @porcelain looked up on our website the new found term for “suicides” as this is no longer PC. Apparently Andre hated running them on the tennis court, so the term “Agassi’s” was born.
Buy in on the baseline-
10 merks
10 dry docks
10 thrusters
10 dips
10 Freddy Merc’s
Then regular Agassi (running to free throw line, then half court, then opposite free throw line, then far touch line).We proceeded to do this 8 times in total.
5 exercises To buy in the
3 regular running Agassi’s
1 side shuffle with hands upThen small break that consisted of each man standing under their own basketball net and proceeding to do full squats then explode to touch the net with both hands.
This exercise was timed for a full 4 minutes with no break.Then back to Agassi’s with the 5 exercises on the baseline to buy in.
2 sprinting full in under 32 seconds as group with @moneyshot winning
Then 1 crawl Agassi – first bear crawl(1/4), crawl bear (1/2), bear crawl (3/4), then crab crawl to far touch line and bear crawl home.
Then broad jump burpee Agassi.
Then Mosey to tennis court for another full court Agassi with net included.
Then mosey to parking lot for 7 minutes of Mary
Mixed bag of Margaret’s, Lbc’s, ankle touches, skyTouches, Ww 1’s, and Plank to finish.
Excellent work men. 100% attendance at coffeeteria.
It’s always fun hearing Deepdishes stories. Ask him next time you see him about his Lexus. 😊
