Category: Uncategorized

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:

Posted on

Disciplined Running +

AO: the-discipline
Q: hambone
PAX: Butterfingers, Mr. Pancake
FNGs: None
COUNT: 3
CONDITIONS: BALMY

WARMUP: .25 mosey

THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.

MOLESKINE: “ohhh that was kinda hard”

ANNOUNCEMENTS: n/a

COT: prayers for a solid week, thankfulness to God for the day we get.

Posted on

No Sooie No Table

AO: pain-train
Q: Wolfpack
PAX: Siri, Derby, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Perfecto

WARMUP: SSH’s and other moves

THE THANG:
Partner up. One partner works while other rests. One lap around the park in between exercises. All exercises done with sandbags.
– Rows 10,8,6,4,2 reps
– Pull ups 10,8,6,4,2, reps
– Presses 10,8,6,4,2 reps
– Deadlifts 10,8,6,4,2 reps
– REPEAT

Abs

MOLESKINE: the chatter was mumbled

ANNOUNCEMENTS: F3 Ugly Sweater Party on December 12th! Check 2ndf to HC!

COT: Our kitchen is finally available for use. After 2 months of no kitchen I am extremely grateful to have a roof over my head and access to the luxuries (like running water, refrigerator, dishwasher, stove, microwave, cabinets, shelves… the list goes on and on). Not everyone is as fortunate. So I go into the rest of the week with a lot of gratitude and a lot of awareness for others. Reminder to think of those who do not have the luxuries you may have and find small or big ways to help out as you are able.

Posted on

Pirates at pain train

AO: pain-train
Q: G-string , Wolfpack
PAX: Pitmaster, Chili Dip, Half Lyfe, FLO, Cheeks, Derby
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

Warmup: “Waking the Crew”

• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)

ADVENTURE TIME!!

THE THANG:

Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs

By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.

⸻

The Thang: The Voyage

Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge

⸻

Island 1: The Stage

“Hoist the Sails”

Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure

Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one

Carry to next island.

⸻

Island 2: The first Gazebo

“Walk the Plank”

Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank

Winners grab the light treasure
Losers take the heavy one

Carry to next island.

⸻

Island 3: The Other Gazebo

“Jump Ship”

Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team

Winners take light
Losers take heavy

Carry toward final showdown.

⸻

Final Island: “Davy Jones Locker”

Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man

PAX does side straddle hops until all PAX are done

Then stack their treasure chests neatly as a “buried trove.”

First crew finished wins the day.

⸻

Cooldown: “Return to Port”

MOLESKINE:
Verso L’alto – to the heights!

We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.

ANNOUNCEMENTS:
Check the slack channels

COT:

Posted on

The Discipline Runs

AO: the-discipline
Q: hambone
PAX: Mr. Pancake, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Colddddd

WARMUP: ha

THE THANG: 1.5 miles of running and arm work

MOLESKINE: bundle up

ANNOUNCEMENTS: n/a

COT: prayers for a great week

Posted on

Buck on a Ruck

AO: the_eddy
Q: Sooie
PAX: Roadkill, Half Lyfe, Choo Choo, Sooie, Siri, Legos
FNGs: None
COUNT: 6
CONDITIONS:
Verily, the morn broke cold as a miser’s mercy. 26 degrees with a sly, needling breeze that whispered of winter’s oncoming siege. Old Man Winter had not yet unsheathed his frosted blade, yet his breath could be felt upon the nape.

WARMUP:
Nay.

THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.

At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.

Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.

Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.

But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.

MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.

ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.

COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!