F3 is Fitness, Fellowship, and Faith
Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.
It was a great way to start the day. Be on the lookout for next weeks location and route.
SYITG,
Chunks
WARMUP:
Burpee-pocalypse 10 down to 1
THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5
The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.
Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds
MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂
ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:
Ask Trivia Question – F3 Mission
13 SSH
Ask Trivia Question – 4:13 Core Values: break the mold, trust the process, be brave, never give up
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace and speed up from time to time.
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
How long were the Israelites slaves in Egypt? – 400 years
Deconstructed Burpee
30 Merkins
35 Big Boy Situp
40 Squats
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What city was Jesus born in? – Bethlehem
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the 4 Expenses that need to be covered first? Food, Utilities, Shelter, Transportation
Deconstructed Burpee
25 Narrow Merkins
30 Navy Seal Situps 15 each side
35 Drop Squats
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
Who needs a budget? Everyone
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What does OSHA stand for? Occupational Safety and Health Administration
Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the two free thing you can bring to your job? Attitude and Effort
Mosey – Two Columns Concrete and Steel – Caboose is Loose halfway to start Ex
Marched in formation back to StartEx, just like we finished the Struggle
Final Trivia Question with 5 points.
What are the 4:13 Strong graduation requirements?
$1,500 Emergency Fund
Payoff Court Fees, Fines and Child Support
Get driver’s license
Purchase a CASH car and insure it
Four months continuous employment
There was some debate on who answered the question correctly without help. So we settled it the only way we know how.
4:13 MEN RING OF FIRE!!!!
Iron Lung was victorious giving Concrete the WIN for the first time.
Shared my story of what F3 and 4:13 mean to me. You had to be there.
Thanks for the honor to lead.
Strength and Honor
Chunks
WARMUP:
Mosey up to the stop sign and back
SSH
Seal claps
Imperial walkers
Good mornings
Little baby arm circles
World’s greatest stretch
Mosey to grab coupons and head to basketball court
THE THANG:
PAX circled up and counted off into 1s and 2s. Each team was stationed along their respective side of the court with coupons in hand.
The event was a race against the other team to finish. Each man was to complete a set of 4 exercises and then help anyone else on their team complete reps before planking and waiting as a team when done. Each round carried increasing difficulty as well as increasing points as reward.
ROUND 1 (worth 1 point):
20 overhead press w/ coupon
20 squat w/ coupon
10 Burpees
Round 2 (worth 2 points):
20 overhead press w/ coupon
20 squat w/ coupon
15 Burpees
ROUND 3 (worth 3 points):
20 overhead press w/ coupon
20 squat w/ coupon
20 Burpees
ROUND 4 (worth 4 points):
50 Little baby crunches
50 Mountain climbers (2 is 1)
25 Burpees
ROUND 5 (worth 10 points to keep it exciting bc Team 1 was leading 9-1):
20 overhead press w/ coupon
20 squat w/ coupon
30 Burpees
Mosey to return coupons and circle up in parking lot for MARY. We won’t kiss and tell here to reveal the winner. You had to be there.
MARY:
Merkins
SSH
Diamond merkins
SSH
Imperial walkers
Prom dates
Homer & Marge
Monkey humpers
Plank and hold merkins
ANNOUNCEMENTS: See #-f3-nashville-general
COT:
4:13 HIM asked for renewed focus and determination to stay the course
Family
Health
Relationships
WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13
THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13
MARY:
5 8 Count Body Builders to end
ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.
COT:
Operation Overlord WOD MOD
8 June 23
Temp – 65
Gloom Factor – NilPAX – Satellite, Elmer Fudd, Take 3, The Doctor, Cowboy Up, Gloves, Bulldog, Chef, Red Shark, Close Trim, Nomad, Ball Box, Ring Worm, Casual Fridays, Chunks, DP, Tampa Libra, Ginger, PopALock, Skeet, Sam Walton (WL), Peg Leg, Decaf, Red Skull, Bagger Vance
0529:30 – Disclaimer
WOR –
SSH X 14 IC
Walkout to Downward Dog x 5
Thread the Needle x 3THANG – Operation Overlord Remembrance
Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins
6 Rounds –
(6) Burpees
(6) Block Presses
(19) Squat Jumps
(44) Arm Lock Walking Lunges {each, single ct}Partner Run w block to the back gate and back … if your partner stops for any reason then both of you must perform 10 Partner Wheelbarrow Merkins
1 Round w/o Block RnR above
Buyout
79 Block WWII w PartnerMARY –
Plank ProgressionTIME
NMM –
The D-Day operation of June 6, 1944, brought together the land, air, and sea forces of the allied armies in what became known as the largest amphibious invasion in military history. The operation, given the codename OVERLORD, delivered five naval assault divisions to the beaches of Normandy, France. The beaches were given the code names UTAH, OMAHA, GOLD, JUNO, and SWORD. The invasion force included 7,000 ships and landing craft manned by over 195,000 naval personnel from eight allied countries. Almost 133,000 troops from the United States, the British Commonwealth, and their allies, landed on D-Day. Casualties from these countries during the landing numbered 10,300. By June 30, over 850,000 men, 148,000 vehicles, and 570,000 tons of supplies had landed on the Normandy shores. Fighting by the brave soldiers, sailors, and airmen of the allied forces western front, and Russian forces on the eastern front, led to the defeat of German Nazi forces. On May 7, 1945, German General Alfred Jodl signed an unconditional surrender at Reims, France.
World War II: D-Day, The Invasion of Normandy | Eisenhower Presidential Library
YHC,
🎒🐜
AO: Stronghold
Gloom: 8.67/10
F3 PAX: Ripcord, Shocker, Solo Cup, Dannon Dave, Red Skull (AOQ), Toga, Pop-A-Lock, Chunks, Ringworm, Skeet, PegLeg, Saigon Sam (WL, Jacksonville), Young and Restless
4.13 PAX: Ball Box, Elmer Fudd, Cowboy Up, Close Trim, Nomad, The Doctor, Bulldog, Take 3, Gloves, Satellite, Shelf, Red Shark
QIC: Detective Pikachu
0530: Disclaimer, Mosey to Auditorium Loop
Warmup: Walls of Jericho
7 reps of the following 7 exercises:
Side Straddle Hops
Imperial Walkers
Single-leg Squats
Merkins
World War Ones
Flutter Kicks
Single-leg Deadlifts
Then a lap around the Loop. Repeat for a total of 7 times. Bonus Points for those who yelled during the last lap
Thang:
Mosey to Basketball Court
Tried to spell GRIT with exercises, but Walls of Jericho took a little too long
G – would’ve been Gas Pumps
R – would’ve been Ring of Fire with WW1’s
In the Plank Tonight, with buyout of running suicides on BB court
Thunderstruck: SSHs, with a squat at every “Thunder” in the song
COT: Me and Pop-A-Lock travelling this weekend (not together)
Check Slack for upcoming events (Beer and Diaper Night, Open Tab, Brewsday)
Pray for these men as they stick to this program and develop GRIT to get them through this hardship into a better future.
Class 2 Round 1 –
Invesco, Transplant, Electric Beast, Galileo, D Pole, Jigsaw, Redo, Luigi, Hickory, Beaker, Life Force
Chunks, Y&R, Decaf, Pearl, Knuckles, Skeet, Right Said, Grey Album, Red Skull, Bagger Vance (QIC)
Mosey to Stop Sign Blind Buddy Style F3 PAX leading
WOR @ STEM bldg
SSH x 13 IC
Russian Lunges – extended WMH x 10 IC
Walkout Spider Mans
Arm Hang Squat Warm Up
Low Bernie Shuffle
Side Shuffle (R/L)
Karaoke (R/L)
BB run back to Dumpster
All PAX grab a block and mosey to back tennis courts
THANG I –
Thrusters (50) / team
Block Push Pulls x 4 directions x 10 (40) total
Block Curls back to back (30)
Lt Dangers – Lunge, Lunge, Squat (20)
Dead Bugs x (10) each leg modified for time
Blockees x (5)
Return Blocks
THANG II –
Groundwork / Natural Movements
Bear Crawls to 1/2 line, Crawl Bear to end line
Gorilla Crawls to 1/2 line, switch orientation to end line
Frog Jumps to 1/2 line, Reverse jumps to end line
Bear Crawl Kick Throughs
THANG III –
Mobility
Froggers
90/90
Thread the Needle
Rolling Starfish
Downward Dog/Cobra
Time
NMM :
What a great morning we had. Weather was on point, effort was all out and the 413/F3 PAX pair up seemed to gel. Nice to see how the F3 crew has rallied around 413 and its Mission to help these young men become who they’re designed to be. Be sure to come out and support at 🐢🐰on Tuesdays as well.
BH :
Lots of TAP for lost loved ones in the COT.
CSAUP next weekend, the day of the 25th into the morning of the 26th. Check out the main channel for deets or DM Hipster. TAP for his quick recovery from a meniscus tear earlier this week.
YHC,
🎒🐜
F3 413 Q
Temp : 40
Gloom Factor : Mod
PAX : Bus, T Retch, Chef Yo, Contractor, Plumb Line, Master Chief, Pinky, Squidward, Red Shark, Potluck, Bolt, Zorro, Jazz Hands, Thing 1, Comeback, Mindset, Pearl, Hacker, Grey Album, BNB, Y&R, Black Widow, Toga, Crawlspace, Knuckles, Chunks, Skeet, Red Skull, Michelin Man, Shocker, Decaf, Bagger Vance (QIC)
Mosey Big Loop w some alternating modes of transit …
WOR –
SSH x 13
Walkouts w Stretch x 4 (1,2,3,4 merkins)
Squat Repatterns x 10 IC
IW X 10 IC
EVO I –
Block Pile
Rows x 5 (6,6,6) RnR
Hip Thrusters x 10 each leg
Dead Bugs x 10 each leg RnR
Block Pull Throughs x 10 each arm RnR
EVO II –
Rails
Rows x 5 (6,6,6) RnR
Merkins x 5 (6,6,6) RnR
EVO III –
Black Top
Bear Crawl Kick outs to mid court Bernie Skips back x 5
Burpees x 5
Time
NMM : Today’s theme was Resilience and no Resilience comes without Struggle and taking Personal Responsibility. I’m reading Eric Greiten’s Resilience right now and highly recommend it to all.
We also spent a lot of time under tension with wall sits and planks interspersed in the workout. Time under tension is a great way to build strength and stamina in workouts and life.
We were also blessed with BNB posting today back home for a bit from Raleigh.
YHC,
🎒🐜
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
1 Corinthians 10:13 ESV