F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG: We ran, I complained.
MOLESKINE:
ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.
COT: yes.
WARMUP:
Hair Band was late so Toothless and the boys took us through a warm up
THE THANG:
Once HB finally showed, we moseyed to the hill by the flag and had a relay race.
2 teams
Both teams do burpees
1st person does a 10 burpee buy in then runs up the hill, touches the flag, and them back down tagging the next person
The next person does not have to do the buy since they have been doing burpees the whole time
First team to complete gets to choose next exercise
Rinse repeat
Winning team gets first dibs at breakfast/coffee
During the beatdown HIMs were encouraged to discuss:
1 What “hooked” you into joining F3?
2 What leadership did you witness?
Final Tally
Team 1: IIII
Team 2: II
Breakfast is served
We were joined by Black Lung, Jason Callen (Deep Dish), & one other who i’m forgetting
t-cell shared some wisdom and thoughts surrounding the starting of F3 Nashville. He read some emails sent to him from F3 Charlotte when F3 Nash was first getting kicked off.
We split into two groups and had discussion time prompted by a list of questions the SLT put together. Groups were encouraged to pick the questions that stuck out, not necessarily go through all. :party_parrot: I encourage each of you to read these questions and answer one that sticks out to you below, let’s keep the discussion going!
List of questions:
1 Who is your favorite AOQ? And why?
2 What makes you afraid of being an AOQ/stepping into leadership? What are your insecurities as an AOQ?
3 What should the trajectory of an AOQ look like?
4 What makes a quality transition? How can new AOQs be lead best?
5 What’s the one thing you do that makes your AO successful?
6 What does success look like as an AOQ?
7 1⭐️-10⭐️ AOQ experiences? What would perfection look like?
8 What are their experiences as AOQs?
9 What is a good FNG intake process?
10 How do we reconnect with Kotters?
11 How can the AOQ be the Chief Energy Officer?
12 Best practices to achieve?
13 What makes a good AOQ?
14 What makes a bad AOQ?
15 Where are AOQs not performing their duties?
16 What should the trajectory of an AOQ look like?
17 What makes a quality transition? How can new AOQs be lead best?
Takeaways:
– “It’s about the led, not the leader”
– Growth trajectory of AOQ:
1. Aware of breadth of influence:
1. Tone
2. Energy
3. Expectations
4. Connection
5. Give “permission” to others
1. Grow in confidence and skill
2. Set other men on fire to lead and grow
– As soon as you start feeling comfortable in the role, start looking for and investing in your replacement – basically lead before you’re ready and leave before you’re ready. You’re stewarding the time in the role well as a servant leader, not holding onto it forever.
– Personal connection is magic of F3
– Main fear to starting as an AOQ is “will anyone show up?”
– Best AOQs have a “presence,” I.e. they are felt when there and immediately missed when gone, they set the tone
– Many AOQs may stop at the logistics level, but it’s important to be intentional in thinking of the impact beyond logistics
– Big focus should be on growing leaders for sake of not just F3, but for how that shapes them as they go back to their families & workplace
ANNOUNCEMENTS:
• Cruel Hall Butterball Crawl! See main channel for details
COT:
• family & friends going into surgery, HIMs with new borns and babies on the way
Thanks so very much to everyone that attended, I would love to do this again. Special shout out to Toothless, Right Said, Natural Ice – CBO, & Chunks for their invaluable help in planning and putting this together. Additional thanks to t-cell for spending time with us and sharing.
It was a pleasure to Q this, I had an absolute ball.
Rock on,
Hair Band
WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)
THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)
MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure
ANNOUNCEMENTS: no-noise-november still ongoing
COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.
Thanks for the push this morning!
-Timber
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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:
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
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.
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!
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).
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.