F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
OYO stretches head to toe while reviewing Mission/Core Principles/ Credo
SSH
THE THANG:
Partner up for Dora with obstacle course. Each team to complete:
200 merkins
400 sit-ups
600 squats
Hero style finish
Partner A began work on the 200/400/600 while Partner B ran the obstacle course. PAX switched after Partner B completed the course.
The obstacle course was 4 cones, each spaced 15 yards apart. Cinder blocks at cones 2 and 3.
– Zombie crawl from cone 1 to cone 2
– Murder Bunny from cone 2 to cone 3
– The floor is lava (must remain on a cinder block at all times) from cone 3 to cone 4
– Lift Cindies onto table at cone 4
– Farmer carry from cone 4 to 3 (drop one cindie)
– single carry from cone 3 to 2 (drop cindie)
– Sprint/mosey/crawl from cone 2 to 1
– Switch with partner
Alas time proved to be our great adversary and lo, despite valiant efforts to complete the 200/400/600, the final tally was closer akin to 120/240/360. The floor is lava took longer than anticipated due to me not being a professional.
MOLESKINE:
Isaiah 40:31
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.
This verse has been on my mind lately and I’ve been thinking about the progression in the latter half of the verse: soar :arrow_right: run :arrow_right: walk. Sometimes we have the strength to soar through the situations life throws at us. Other times we can run. Sometimes all we can do is walk. The LORD supplies the strength we need where we are at.
ANNOUNCEMENTS:
10/20 Chili cookoff at Shelby Park. M’s and 2.0’s welcome. More deets coming to a channel near you.
COT:
Offered prayers for East Tennessee/North Carolina and all who are traveling over fall break.
Enjoyed :boar: :coffee: :tm: and launched a new AI/hardware tech company.
WARMUP: nada
THE THANG: runnin
MOLESKINE: hills are hard but nevertheless we persist
ANNOUNCEMENTS:
– AOQ Grow School Sat Oct 12th tel:0600-0800 at Stonewall
– Marathon/ Half marathon Oct 26th 0700 First Horizon Park
– Tennessee Tussle Sat Nov 9th at Broken Wheel in Nolensville
COT:
• prayers for blue liner as he continues to make his recovery
• prayers for Chunks and family in the wake of the loss of his grandmother
• general health and wellness
Rock on,
Hair Band
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 20 SSHs, Willie Mays Hayes and other stretches
THE THANG: 3 mile run tour of White House.
MOLESKINE: Grateful for F3 and all you men. Being able to run 3 miles by myself is because of the all the encouragement of you HIMs over the past two years. Let’s keep looking for ways to share F3 and grow this area. There are a lot of men that need this more than they know. Strength and Honor – Chunks
ANNOUNCEMENTS:
COT: Requesting prayers for my family. My grandmother had a stroke yesterday morning and now unresponsive. Hospice is here doing there thing. Thanks men.
WARMUP:
– Good mornings
– Slow Squats
– Seal Claps
– BACs
– BackBACs
– Shoulder Press
– Michael Phelps
– Mosey to the Coupons then complete the lap
THE THANG:
Cones spaced out about 15 yards
Start on one end.
– 40 Merkins
– Lt. Dan’s Magic Legs (coupon) to cone
– 20 Monkey Humpers
– Lt. Dan’s Magic Legs (coupon) back to start
– 40 Coupon Rows
– Bearcrawl to cone
– 20 Monkey Humpers
– Bearcrawl to start
Rinse and repeat for 30, 20, and 10 reps.
Thang 2:
Teams of three
– Dora for the team
– 150 merkins
– 150 rows
– Then the three coupons must be moved to the far cones. One pax carries one coupon while the other two wheelbarrow.
Finished with four minutes of Mary.
MOLESKINE:
I am anticipating the loss of my great-grandmother any minute. She was given two days to live four days ago, and every time my phone buzzes, I tense up. I am dreading a call that I know will come which is stealing my joy and wearing me out.
Grani would never stand for this. She used to say “Live for the punchline.” By that, she meant find the joy and the story in everything that happens. I shouldn’t allow this fear of pain cause me to suffer more. It can’t cripple me.
Instead, I suggest we should look to the past with gratitude and toward the future with hope. It isn’t criminal to mourn, but we have to remember joy.
ANNOUNCEMENTS:
There will be a chili cookoff some time in October
COT:
It was a heavy morning. Prayers were offered up and we grew in fellowship.
Thank you for the honor of leading you gentlemen this morning.
WARMUP: SSH, BAC, BACBAC, WMH, Mosey to stage
THE THANG:
Loose caboose pain-train style…
10 cones were set in varying distances around the 1/5 mile track around the park.
PAX carried Coupons (1-54lbs, 2-25lbs, 2-35lbs, 2-35 lbs, 2-20lbs, caboose sprints to cone with no Coupon) from cone to cone, stopping at each cone to perform 1 Burpee and 10 reps of an exercises, switching exercises every 6 cones. In total we did:
– 3/5 miles of Coupon Carries (3 laps)
– 30 Burpees
– 60 Coupon Shoulder Presses
– 60 Merkins
– 60 Coupon Bent Over Rows
– 120 Coupon Goblet Squats
MARY:
10x Leg raises
10x Crunch frogs
10x American hammers
MOLESKINE: The little half 20lbs coupons were the worse… my fingers are feeling it.
ANNOUNCEMENTS: 10th anniversary f3 Nashville tomorrow at Sever Park. Clowncar leaving from pain-train at 5:30am tomorrow morning.
COT: Led PAX on a 5 minute gratitude and meditation exercise. Namaste brothers :pray:
WARMUP: Run
THE THANG: Run
MOLESKINE: This was probably too hard for you
ANNOUNCEMENTS:
COT:
WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks
THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*
*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.
-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.
MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:
ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:
COT:
Prayers lifted up. Thank you for letting me lead!
WARMUP: SSHs waiting for Cheeks annnndddd mosey to the 9Square Arena. Shoulder-rama then stretches while 9Square rules explained
THE THANG:
9Square!
– King (center square) gets 1 point for each round they stay in the center.
– Two 15 minutes halves were played with a 1/4 mile Loose Caboose run at halftime
– Whomever has the most cumulative points gains title as International F3 9Square Champion of the Universe
– In between rounds…
– King does a burpee equal to amount of points won
– Corner squares do 5 Merkins
– Middle squares do 5 air squats
– If King is kicked out has to do a slalom cone run and sprint back (75-100ish yards)
MOLESKINE:
By our expert math skills at least 250 reps of squats/merkins were performed and over 1500 yards were sprinted.
G-string was not in attendance and has forfeited his opportunity to defend his title. We missed ya buddy! Next time!
Sooie may or may not have been asleep and was heavily targeted by PAX. Made an epic run there at the end, but it just wasn’t enough…
FNG @Rosie made his mark at pain-train, but again… just not enough for the title…
All PAX gave it their all and all was given and in the end… our new… undisputed… INTERNATIONAL… F3 9SQUARE… CHAMPIOONNNN OF THE UUNNIIVEERRSEEEE….
Cable News!!!!
He has the height. He has the Burpee stamina. It was all CableNews on the morning show in the gloom this AM. Well done! Your name will live on forever on the PainTrain shovel flag!
ANNOUNCEMENTS: Convergences coming… check the Slack.
F3 Fairview launching next Thursday!
COT: Find the fun in the hard stuff and make sure to bring a friend along when it gets real tough!