Category: Uncategorized

Posted on

Temperature Is Just a Number

AO: pain-train
Q: Sooie
PAX: Derby, Juicy J, Piglet, Shakira, Chili Dip, Sooie
FNGs: None
COUNT: 6
CONDITIONS: :cold_face::cold_face::cold_face::slightly_smiling_face::slightly_smiling_face:

WARMUP:
– motivators from 6
– SSH 20 (for Chili Dip)
– BAC
– BBAC
– Low slow squat + seal clap
– WMH OYO
– imperial walkers

THE THANG:
Grab the sandbags and mosey over to pickup coupons from behind the stage. Mosey to playground and assign stations.

Station 1 (timer)
With the sandbag, Deadlift → Clean → Press → Drop bag behind you → Explosive backward jump over the bag → repeat until you’ve gone ~10 yards → Bear crawl/drag it back to start → rotate.

Station 2
Overhead block hold while holding wide-stance squat

Station 3
Sandbag chest press (AMRAP)

Station 4
Block lunge row (AMRAP)

Station 5
Block lunges (AMRAP)

Station(ary) 6
Juicy J did his thing despite injury.

Repeated entire rotation 4x. Very fitting considering the soundtrack was Vivaldi’s Four Seasons.

MOLESKINE:
Start thinking about New Year’s resolutions/goals for 2026. Getting traction begins with an idea, then verbally articulating it, then writing it down with achievable steps.

ANNOUNCEMENTS:
– Christmas party 12/12 Hair Band!
– Grow school 12/6 SalPal

COT:
Prayers said and Derby draught ☕️ drank.

Posted on

5 mile Trail Run @ Percy @530A

AO: offthebooks
Q: Juicy J
PAX: Crawlspace, Right Said, Chunks, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Frosty cold & wet

WARMUP: right glute stretch

THE THANG: 5 mile trail run

MOLESKINE: good company and coffee to finish and epic laughs

ANNOUNCEMENTS: Sweater party

COT:

Posted on

Side trail

AO: the_eddy
Q: Wolfpack
PAX: Pitmaster, Choo Choo, Half Lyfe, Sooie, Stubs, FLO, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Layers were worn.

WARMUP: nope

THE THANG:
Finally remembered where that side trail was I told Stubs about at launch, but then couldn’t remember where it was so took us on an extra 20 minute detour.

MOLESKINE:
Great numbers on such a cold morning. Lots of mumblechatter!

ANNOUNCEMENTS:
Holiday party Dec 12. Grow school this weekend!

COT:
“I’ve got somewhere to go,
But no where to be.
And all day to get there”

Posted on

Team Work Makes the Dream Work

AO: the-castle
Q: Steely
PAX: hambone, Butterfingers, Chunks, Cross-stitch, Steely, Shy-Guy
FNGs: None
COUNT: 6
CONDITIONS: COLD! Sub zero temperatures.

WARMUP:
25 IC Side Straddle Hops
10 IC Burpees

THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.

MOLESKINE: Burpees suck after a sprint!

ANNOUNCEMENTS:

COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.

Posted on

Black Friday Beatdown

AO: pain-train
Q: FLO
PAX: Roadkill, Bean Burger (Fairview, TN), Ruby Red
FNGs: None
COUNT: 4
CONDITIONS:

Frosty

WARMUP:

Good mornings
BAC / BACBACS
Slow Merkins
Runner’s Stretch
Slow Squats

THE THANG:

Part 1 – x 5

– Step Ups x 10
– Lunges x 10
– Calf raises x 10
– Squats x 10
– SSH x 10

Bear Crawl – then crunches x 20

Part 2 – x 5

– Pull up x 5
– Back rows x 10
– Merkins x 10
– Curls x 10
– Overhead press x 10

Run lap – then crunches x 20

MOLESKINE:

Too much tryptophan caused Cheeks to sleep in on the Pain Train Black Friday deals. Don’t let it happen to you.

ANNOUNCEMENTS:

Bellevue Christmas Party 12/12! Check Slack.

COT:

Thankful for the great men I’ve met through F3.

Holidays are tough for some folks, take a moment to reach out to friends and family you haven’t heard from in a while.

FloJoe was enjoyed by all.

Thanks for coming out guys! Have a great weekend.

FLO

Posted on

The 2nd Annual Crieve Hall Butterball Crawl

AO: 1stf
Q: EZ-Go , EZ-Go, Smokehouse, Donkey Hammer, Esposa
PAX: Donkey Hammer, Esposa, Harry Caray, Hipster, moneyshot, Smokehouse, Sugar mama, tampalibra, Young and Restless, 125 Cold Crieve Hallers, So many
FNGs: 1 So many
COUNT: 125
The second annual Crieve Hall Butterball Crawl delivered in full force! Many F3 HIM’s of the Shire came together to serve our neighborhood and put on the best 5K this side of Ellington Ag Center.

CONDITIONS: Colder after sunrise than before, somehow.

WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race

THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.

MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.

ANNOUNCEMENTS: Come see us again next year!

Posted on

Earning the Feast!

AO: pain-train
Q: Derby
PAX: Wolfpack, FLO
FNGs: None
COUNT: 3
CONDITIONS: Cool and Windy

WARMUP: BACs, BACBACs, SSH’s, PE Stretch, Runners Stretch, Merkins, Squats

THE THANG: Loaded up Sand Bags and Mosey to Playground for the following:

20 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Burpees
1 Mosey Around the big Loop

Dropped in 3-5 Pull-ups upon our return from Mosey

Goal was 6x, but PAX got after it completing the above 7 times.

MOLESKINE: Had an epiphany this weekend as Noah learned to swing by himself. Realized I had pushed him on a swing for the last time the week prior and now look at all I do for him through a different lens with a new level of gratitude.

ANNOUNCEMENTS: Check Slack for upcoming events! Don’t forget to add a Sand Bag to those Christmas Lists!

COT: Prayers for Safe Travels and Thanksgiving

Thank you gents for the opportunity to lead!

:horse_racing:

Posted on

RELAY

AO: iron-giant
Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Foggy

WARMUP:
25 IC Side Strattle Hops
10 Arm Circles forward
10 Arm Circles reveres
10 Merikans
Mosey

THE THANG:
Spread out even distances down the parking lot.

Each PAX had the privilege of choosing their exercise.

The PAX at the start began with ten reps of selected exercise and then ran and tagged the next PAX where he took over that exercise we continued this rotating exercises and completed three rounds before heading for a mosey to the pavilion where we performed 10 count hangs three times then 5 count hangs with legs elevated twice and 10 IC dips. Mosied back to the flag, finished with some abs.

MOLESKINE:

ANNOUNCEMENTS:
Have a Happy and blessed Thanksgiving

COT:

Posted on

Pure Pain

AO: pain-train
Q: El Capitan
PAX: Siri, Derby, Wolfpack, FLO, Cheeks, El Capitan, Piglet, Pitmaster, Roadkill, Stubs
FNGs: None
COUNT: 10
CONDITIONS: 61 & misty

WARMUP:

Willie May Hays
Climb stretches
Slow Mo Merkins 10x

THE THANG:

Gather & Farmer-carry coupons to tennis courts

Line up along fence.

Round 1:

Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows

Round 2:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls

Round 3:

Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings

Round 4:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats

Once Round 4 is complete, start Round 1 again.

AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.

MOLESKINE:

Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.

Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).

ANNOUNCEMENTS:

F3 Nashville Christmas party coming up December 12 at Hair Band’s house!

F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.

COT:

Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo

It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan: