Summer Fun

AO: titan
Q: DintyMoore
PAX: Black Lung, bluemule, Papa Bear, Pep, Right Said, Salami, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Clydesdale friendly

WARMUP:

THE THANG:
Warm Up –
Ring of Fire – merkins (stopped at 200)
– tap out = high knees
Mosey
25 SSHs
Mosey
25 Dips
Mosey
20 Shoulder Taps
Mosey
Partner Up

Partner/Teams Challenge
– Wheel Barrow to Agility Course (5 burpees each switch or at finish
– Ninja Rap Merkins
– 4x4s – (burpee, plank, mtn climber, merkins) while partner completes Bearcrawl and Agility Ladder on field

Complex Mary (20 count)
– Alabama Prom Date – LBC
– Vector Ups – Box Cutters
– American Hammers – Crunchy Frogs
– Inch Worm – Shoulder Taps

MOLESKINE:
F3 is not fun

ANNOUNCEMENTS:
gullivers-travels-challenge continues, nearing halfway point.

handsomizer convergence on Friday with bomber closing for kickball challenge

Run to the Castle at handsomizer – come and join Salami and YHC for some bonus f3 bonding.

COT:
Summer time coverage for what remains for those traveling and interacting with family. Encouragement for those in our Nashville group.

To Take Down a Titan

AO: titan
Q: SalPal
PAX: Detective Pikachu, Hair Band, Avalanche, bluemule, Pep, Barry Lee, Salami, The Merchant, greyalbum, Sherlock, Planter
FNGs: 1 Planter
COUNT: 12
CONDITIONS: Ripe for Adventure

WARMUP: Quick mosey + dice burpees.

THE THANG: Buckle in. Bold + Italics = critical path through workout.

Your party has answered the call to slay Nashvillia, the evil goddess of woo girls, beer bikes, and unsavory public behavior. She is a powerful deity, so you will have to acquire mighty artifacts and magicks to slay her.

Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

You arrive to the blacksmith to decide on your weapon, and in doing so, prove yourself worthy to wield it. Do you choose:
1. Realmbreaker, The Legendary Greathammer of the Dwarf King Ulush? – 5 minutes, 11 burpees EMOM
2. Heartseeker, The Mythical Bow of the Unspeakable Hunter, Garog? – 5 minutes of suicides, EMOM
3. The Whisper, The Unassuming Dagger, Which Grants Invisibility? – 5 minutes of isometric merkins

You decide to take your new weapon out for a spin and gain some sweet sweet experience points. You find a nearby cave and stumble upon:
1 – an arch-lich, its eyes burning with hatred as it attempts to consume your soul. 15 Burpees! 15 Lt. Dans!
2 – a mind flayer and a legion of intellect devourers. 15 burpees! 10 Lt. Dans!
3 – an enraged earth elemental. 15 burpees! 5 Lt. Dans!
4 – a pack of hobgoblins. 15 burpees!
5 – a few goblins. 10 burpees!
6 – a single rat. 5 burpees!

Might alone will not slay the goddess; you need magic. Duh. An archmage has lent you his spellbook, but you only have time to learn 1 spell. You decide on:

Fireball – Ring of Fire
Lightning Bolt – Catch Me If You Can Burpees
Snow Storm – Howler Monkeys

Finally prepared, you slip into the grand throne of Nashvillia. You find the temple fortress surrounded by beer-drinking valkyries screaming “Party in the US” and throwing cans at attempted intruders. You opt for:

1. Outright Violence: Burpee-Jumps to the half field and back
2. Stealth. Bear Crawl around Parthenon

You make your way to the grand throne room, and find Nashvillia waiting for you! This is the final assault. Your options:
1. Charge blindly ahead: Field-Long Boo Boo Bear Crawls
2. Work together with the party in a coordinated attack: DORA, 100 Lt. Dan’s.

Nashvillia, weakened by your attack, transforms into her final form: a terrible pink dragon with the words “Venmo for drinks” etched in its side. This is your last chance! You:
1. You realize that your strength lies in friendship, and you move as one, shoulder to shoulder with men you have learned to call brothers: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 3 sets
2. You make a heroic last stand, staring death in the eye as you shoulder the responsibility of defeating this fiend, even at the cost of your own life: 10 Worlds Worst Merkins

At the very end of every adventure, there is a lesson. You discover:
1. The demons you face, and strength to conquer them, come from within you, and that life is the struggle to overcome the darkness in men.
2. Glory comes from not just the stories we tell, but the comrades that can share in those legends.

Either way, 10 burpee buyout.

MOLESKINE: Don’t take things too seriously. Have fun with the hard things. Make every day an adventure

ANNOUNCEMENTS: Hunger Games, Sooie Party, Brew Ruck, Night Movez, Run around the Castle (GEODIS). See Slack for more.

COT: Prayers of gratitude for progress with adoption process for Grey Album. All other intentions spoken and unspoken.

My Eras Tour

AO: titan
Q: Puzzlah
PAX: DintyMoore, Spinal Tap, Old Maid, Tim the Toolman, Salami, SalPal, Michelin Man, Elmer (DR from Raleigh), Escobar (DR)
FNGs: None
COUNT: 10
CONDITIONS: Reminiscent of the glory years

WARMUP: Mosey around the park. Stretch: World’s Greatest Stretch, Calves.

THE THANG:
My eras were an attempt at 4 decades of fitness, so 4 sets of workouts that were organized around my athletic endeavors of hockey, basketball through high school, football through college, Rugby through my 20s, and a classic F3 dora that got edited for time. I would have incorporated a lot more sprinting (suicides, 55s, etc.), but I have been working through some foot pain (Thanks to Spinal Tap for the recs that I will try out).

Hockey/Plyometric station:
– Broad Jump
– Speed hop
– skaters
– skaters with a pause
– launch off one leg into a sprint

Basketball/Lower Body station:
4 rdsx10 reps each of:
– Air Dramas (Squat then extend up onto your toes)
– Hold squat shoulder circuit (Palloff press)
– Iron Mikes
– Tuck Jumps

Football/Full Body:
38 Up Downs going around the circle like Dan Campbell in that Hard Knocks episode.

Rugby-ish:
4 rds of:
– Bear crawl 10 m
– 10 Dancing Bears
– 10 Merkins
– Sprint Back 10 M

F3 pivot to a few rounds of partner lateral runs 20 m, while partner does plank shoulder taps, then Freddie Mercuries, then SSHs. Not quite enough time for a Dora.

about 8 minutes of Mary back at the flag.

Described some of the srummaging techniques that I pivoted away from during coffee that I will come back to in the future after some encouragement.

MOLESKINE:
As I was looking at the environs on Google Maps to plan out the Q, I noticed that the landmark that our alphabet overlords highlight is the Taylor Swift Bench. I didn’t know it was there and didn’t bother to seek it out, but modern stardom, longevity, and fandom/activism were discussed. A bird that had seen better days awaited us where I put down cones to warn us of what was to come.

ANNOUNCEMENTS:
2.0s welcome at bomber on 6/14
Salami Dash at the Castle 5k that includes tickets to future Nashville SC game
f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989
COT: Prayers for travel, discretion with new work opportunities, and Pep DR in San Francisco.

Appreciated this fine group of HIMs for my first Q at Titan working through some beginner’s trudge.

In my head

AO: titan
Q: Grape
PAX: Pep, SalPal, Natural Ice, Tim the Toolman, caprate, Puzzlah, DintyMoore, Sherlock, Salami, The Merchant, Right Said, Cal Worthington / Nantan / F3 Charleston Cent, Cropduster, CropDuster, Churro, DoorDash
FNGs: 3 CropDuster, Churro, DoorDash
COUNT: 17
CONDITIONS: sweaty and spicy

WARMUP: 15 SSH
10 Imperial Walkers
10 LBAC F
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
Mosey to the ellipse

THE THANG: Partner up
Run the ellipse while other partner does exercises
Change exercise with every song
OH Press
Merkins
Dry docks
Mountain Climbers
Squats
Lunges
WW1’s
Freddie Mercs
Back to startex for flutters at “closing time”

ANNOUNCEMENTS: May you pull up
Ultimate at Atlantis

COT: Right Said family health
Cropduster dad’s health
@churro coworkers
@doorsash dad’s health
SalPal daughter’s ear infections

Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

Complex Work

AO: titan
Q: DintyMoore
PAX: Right Said, DintyMoore, Sherlock, Detective Pikachu, Tim the Toolman, Pep, preacherman, The Merchant, Salami, caprate, Fishfry (from Chicagoland) Loafer
FNGs: None
COUNT: 12
CONDITIONS: light rain, January daylight vibes

WARMUP:
Warm-A-Rama
Long Mosey around Park
Light stretching

THE THANG:
Complex Coupon Work
20 Min AMRAP

2 incline merkins
2 rows
2 RDLs
2 two-hand clean
2 squats
2 OHP
2 Reverse Lunge

Lap around circle after each round

Sevens at the hill
Merkins at bottom
Iron Mikes at top

Mosey back and Mary w/ 2:36 low plank

https://open.spotify.com/playlist/6kEwdofwNcLDjoZxuIFV32?si=GLZKYbduReODnanaY5OWUg&pi=u-_k32Chs1SvuI

MOLESKINE:
F3 is designed to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Make the investment in yourself and your friend groups today!

ANNOUNCEMENTS: Share the news of f3 far and wide with our new business cards. See Right Said for details.

COT:

Soft Landings Only

AO: titan
Q: Chunks , Natural Ice
PAX: Tim the Toolman, Sherlock, Black Lung, bluemule, preacherman, Right Said, Good Morning America, Brother Bluto – Chicago
FNGs: None
COUNT: 10
CONDITIONS: Spring time in Tennessee

WARMUP:
SSH
Imperial Walkers
Good Mornings
Willie Mays Hayes
Right over left; left over right
Natural Ice Lead the PAX on a mosey around the lawn while I got the Computer setup

THE THANG:
A continuation from Monday at Westeros, we enlisted the godfather of F3 Tony Horton to lead us in a Plyometrics (Jump Training) Workout.

The word of the day was: SOFT LANDINGS PAM!!!

Here is a link to the workout if your so inclined to do it again: ia601900.us.archive.org/15/items/img-2024/IMG_1986.mp4

Moseyed back to Startex for a 10 burpee buy out and 5 mins of Mary

MOLESKINE:

Natural Ice had a good word about how working out is better with friends. P90X has it’s place, but doing it alone is a challenge. He challenged all of us to find those Sad Clowns in our life and bring them out to F3. Good word brother.

ANNOUNCEMENTS:

Manly Mile tomorrow at Green Machine for those tough enough
UFC 300 watch party 4/13 in Hendersonville. Check 2ndf for all the details

COT:

Prayers for the families of the Covenant School as today marks the 1 yr anniversary.

Thanks as always the honor to lead. Tony will make a guest appearance again, but not for a while.

Chunks

Monument Tour of Centennial Park

AO: titan
Q: Wolfpack
PAX: Tim the Toolman, Pep, bluemule, Sherlock, Brownbag (DR from New Orleans) , Loafer
FNGs: 1 Loafer
COUNT: 7
CONDITIONS: Perfect

WARMUP: Mosey around and stretch

THE THANG:
Monument Tour of Centennial Park with AMRAP
90 seconds work/30 seconds rest
2 exercises at each statue and run to the next

John W Thomas Statue
Merkins
Air Squats

Civil War Memorial
Dips
Box Jumps

Gunboat Tennessee Monument
Archer Merkins
Iron Mikes

James Robertson (Nashville Founder)
Diamond Merkins
Wall Sit

Tennessee Woman Suffrage Monument
Incline Merkins
Jump Squats

THE Taylor Swift Bench
Merkins with Shoulder Taps
Mountain Climbers

Parthenon (Back to Flag)
Hip Thrusters
Planks (Simulated Day 6 of Plankril)
Leg Raises
LBCs

MOLESKINE: Forgot to give one onsite… but in the words of Nashville Founder James Robertson “ ‘Always be winning’ Oconnostota’ “

ANNOUNCEMENTS:
Beer tasting at Bluemules on 3/22. DM him for deets

COT: Moment of silent reflection for prayers said and unsaid.

Leap Day! (Almost)

AO: titan
Q: Grape
PAX: preacherman, Right Said, Crawlspace, Sherlock, Black Lung, Pep, Natural Ice, Firefox, greyalbum, Tim the Toolman, Spinal Tap, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: warm and windy! Got done right before the showers

WARMUP:
20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: In honor of my son’s 1st real birthday tomorrow (he’s turning 4…or 1…or something) we worked on our leaping ability with a jump-themed playlist

Mosey
Stop at various points to do 20 crunchy frogs IC
At the ellipse, partner up for Dora

LEAP
100 LBC’s
200 E2K (mountain climbers)
300 APD’s
4:00 Plank (1 minute at a time with 20 seconds of rest)

Mosey to hill

FROG
Frog jump up hill, run down
Run up hill, run back down
Obama up hill, run back down
Grapevine run to startex

MOLESKINE: those frog jumps really wrecked me. Hope you guys enjoyed the Mary themed Dora. Thanks for having me!

ANNOUNCEMENTS: biscuit run, plankpril

COT: Grey’s adoption, upcoming surgeries, selfish parenting

Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band