Dad Bod Run Club

AO: the-castle
Q: Chunks
PAX: hambone, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Unseasonably Warm

WARMUP:

THE THANG: 4.5 mile party pace run around Hendersonville.

MOLESKINE:

ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.

COT:

III Pillars – 11.05.2024 – Election Day Special

AO: -f3-nashville-general
Q: princessaurora
PAX: t-cell, Black Lung, Grape, gov’t mule, Swiffer, wardas1, Will Norton, Red Skull, Pep, caprate, Go Fish, Haggis, Baguette, Tackle Box, Two Face, YumYum, Harbaugh, Full Monty
FNGs: None
COUNT: 19
CONDITIONS:
Unseasonably warm, likely due to the hot takes surrounding potential election results

THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.

After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.

BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.

Blue – 10 | Red – 0

Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.

“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00

WINNER: Blue

Blue – 40 | Red – 0

“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00

WINNER: Red

Blue – 40 | Red – 50

“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00

WINNER: Red

Blue – 40 | Red – 130

“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes

WINNER: Blue

Blue – 120 | Red – 120

“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00

WINNER: Blue

Blue – 160 | Red – 120

“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00

WINNER: Red

Blue – 160 | Red – 210

“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00

WINNER: Red

Blue – 160 | Red – 270

This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.

Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.

MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!

Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…

ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall

COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country

God bless America,
PA out

All I really wanna do is hang out but I still need to keep up appearances

AO: the-castle
Q: SalPal
PAX: Strutter, Splitter, Chunks, hambone, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold enough to fool some clowns into wearing caps.

WARMUP: F*ck that.

THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:

1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.

We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.

MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.

ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.

COT: Careers for Pep, Chunks and Stutter.

Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.

The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

Strutter, party of 1…

AO: the-castle
Q: Strutter
PAX: Strutter
FNGs: None
COUNT: 1
CONDITIONS: Lonely

WARMUP: 100 penalty burpees. STK.

THE THANG: Mosey to the soccer field. Run up the hill then run a lap around the field. Walk a lap and reflect. Repeato 3X.

MOLESKINE: Mumblechatter is so much better when I’m not the only one giggling.

ANNOUNCEMENTS: Good luck half and full marathoners today!

COT: Prayers for a safe race today.
Prayers for all back on the job hunt, (including me).

Not the Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Sparrow
FNGs: None
COUNT: 4
CONDITIONS: Anyone have the remote to hit Pause?

WARMUP: SSH, LIW, WMH, BAC, BACBACs

THE THANG:
Tabata: 30 seconds on/20 seconds rest. 4 exercises, 2 rounds then run.

Round1:
– Pull ups
– Squats
– Coupon Rows
– Piccolis
– Lap around park

Round2:
– Pulls ups
– Lunges
– Coupon presses
– Box jumps
– Lap around park

Round 3
– Pulls ups
– Jump Squats
– Coupon curls
– Jump Squats
– Agility/Speed work

Mary: 2 rounds of
– 20 crunches
– 20 heel taps
– 10 Mountain Summits

MOLESKINE:
Holding on to The Gauntlet workout until we have a bigger group :slightly_smiling_face:

ANNOUNCEMENTS:

COT: I’ve switched my tactics on teaching Link to clean up the living room to two mantras “What do you notice and what action is needed? Don’t put it down, put it away.” It’s helped a lot in keeping things clean, but I’ve also realized the importance of applying this to everyday emotional tasks as well. Encouragement to all PAX to take the time to ask yourself, “What do I notice in my life? What is working, what isn’t? And what actions do I need to take to stay on the right path?” also… when something comes up, let’s not put it down and out of sight… let’s figure out what we need to do with those emotions and put them away in the right spot.

Back to Basics

AO: pain-train
Q: Cheeks
PAX: G-string, Timber
FNGs: None
COUNT: 3
CONDITIONS:
Cold and Gloomy

WARMUP:
Mosey to Tennis Courts with Sandbags
Motivators from 6
Leg stretches on you own
25x Single Leg Toe Touch

THE THANG:
2 sets of:

20x Hand Release Merkins
20x Squats with sandbags
Mode of transportation across Tennis court
(Bear Crawl, Duck Walk, Crawl Bear, Spiderman Pushups)
Hold wall sit or plank until PAX all in

Mary
15x Big Boys
15x Ankle Touches
15x Leg Clap V Ups
1 Minute Plank

Mosey back with sandbags

MOLESKINE:

Always try to be prepared. As men we are sometimes called on the spot and have to step up. Taking this Q, I wasn’t well prepared. Easiest thing was to do a simple back to basics workout. I believe we got decent work in. Thanks for joining!

ANNOUNCEMENTS:

Chiliteria coming this Sunday. Check the general channel for more information.
Tussle coming in November. Volunteers needed. Don’t forget to join a team and signup if you want.

Van Halen not Van Hagar

AO: the-discipline
Q: Chunks
PAX: hambone, Dilbert, Country Parkour
FNGs: None
COUNT: 4
CONDITIONS: Cold. hats and Ninja Ice made an appearance

WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse

THE THANG:

20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2

Circle up for 10 Burpees

5 Mins of Mary – Dealers Choice

Finished with 5 Burpees

MOLESKINE:

ANNOUNCEMENTS:

Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1

COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.

Always an honor to lead. STRENGTH AND HONOR!

Golf Outing During Series A Fundraising

AO: offthebooks
Q: SalPal
PAX: Pep, Pole Dancer
FNGs: None
COUNT: 3
CONDITIONS: Seasonally appropriate

WARMUP: OYO stretches + mosey

THE THANG: farmer carries + kettle bell swings, then octoburpee set l. Pole Dancer was a good sport and posted record time of 1:09 with no penalties on the ninja course.

MOLESKINE: Pain Lab continues to be on the forefront of F3 innovation.

ANNOUNCEMENTS: chili event next Sunday.