Category: Uncategorized

Posted on

Adding new routines to the repertoire

AO: pain-train
Q: SalPal
PAX: Timber, The Banker, FLO, El Capitan, Pitmaster, G-string, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Refreshingly brisk

WARMUP: mosey+ assorted routines

THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.

Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.

Killed time at the end with proper suicides, mosey, and Merkins.

MOLESKINE: Do hard things.

ANNOUNCEMENTS: Night Movez, GEODIS run.

COT: This country, Ms pregnancy, gratitude for physical health.

Posted on

Simple 7s

AO: the-discipline
Q: hambone
PAX: Dylan Wickliffe, Dilbert, Country Parkour, Dizzy Doc
FNGs: None
COUNT: 5
CONDITIONS: post-rain smell

WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.

THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.

MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.

ANNOUNCEMENTS: Check the slack machine

COT: Prayers for continued growth

Posted on

Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening

Posted on

Kudos on a Job…Done

AO: the-discipline
Q: hambone
PAX: DintyMoore, Chunks, Strutter, James Adams, Under the Table, Highway BBQ, Country Parkour, Puma (aka Trophy Husband aka Cougar Slayer), Catchers Face (aka Mit Face)
FNGs: 2 Puma (aka Trophy Husband aka Cougar Slayer), Catchers Face (aka Mit Face)
COUNT: 10
CONDITIONS: Ominous

WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.

THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).

Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.

Mini Mary

MOLESKINE:

I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.

That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.

So you get up and go chase it anyway. That’s just how it works.

ANNOUNCEMENTS:

Brewruck
Game Night

COT: Prayers and thankfulness for our continued growth as men.

Posted on

1,2,3 Dora

AO: the-castle
Q: Pep
PAX: Dumpster Fire (F3 Naperville), Donatello, SalPal, Chunks, hambone, Strutter, Knuckles, 2
FNGs: 1 2
COUNT: 9
CONDITIONS: Summer, not heavy humidity

WARMUP:
– 20 little baby arm circles + reverse
– 20 seal claps
– 20 imperial walkers

THE THANG:
Run around lacrosse field
Dora:
– 100 burpees
– 200 dips
– 300 fire hydrants

ANNOUNCEMENTS:
July 12 – meat and games at Natural Ice’s house
July 13 – brew ruck
July 20 – night moves

COT:
– Knuckles – 22 year old son trying to find his way in the world
– SalPal’s wife – low iron
– Chunk’s daughter – returns from Nebraska today.

Posted on

Merch and Wolf Duet

AO: pain-train
Q: Wolfpack
PAX: The Merchant
FNGs: None
COUNT: 2
CONDITIONS: Hot and heavy

WARMUP: Yes.

THE THANG:
10 cones were set around the 1/5 mile track
Alternated carrying the 54lbs coupon and the 24lbs coupon around the track stopping at each cone and performing one of three exercises at PAX individual choice:

1: 20 SSH
2: 10 squats and 10 merkins
3: Captain Amerkins (Lt. Dans Burpees)

We did two laps around the track.

Following up with 10 minutes of Mary 40 seconds work and 20 seconds rest.

MOLESKINE: That big coupon gets heavy…

ANNOUNCEMENTS: See Hairbands convergence post

COT: Enjoy time off when you have it and work hard when you get the chance.

Posted on

[the-discipline] Welcome to THE DISCIPLINE

AO: the-discipline
Q: hambone
PAX: Chunks, Dilbert, Highway BBQ, Dylan Wickliffe, Under the Table, Country Parkour, Snickers, Hallmark Betty
FNGs: None
COUNT: 8
CONDITIONS: Cooler than expected

WARMUP:
Slight mosey, some SSHs, some squats–simple stuff.

THE THANG:
We worked our way down to the bottom of the hill–we stopped to add in some burpees and parking space work.

At the bottom of the hill, the men proceeded to do Quadraphilia and then rest.

MOLESKINE: This is just the start. To keep the discipline, we have to keep repeating

ANNOUNCEMENTS:

COT: Prayers for the launch of white-house

Posted on

Sharknado: Tara Reid has big hits.

AO: the-castle
Q: Strutter
PAX: hambone, SalPal, Pep, Chunks, Splitter, Horshack (Ohio)
FNGs: None
COUNT: 7
CONDITIONS: allegedly humid.

WARMUP: getting out of the car and Mosey to start was all the warmup we needed.

THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.

MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.

ANNOUNCEMENTS:

COT:
Prayers for Pax going through hard times.

Posted on

Killers are more than a one hit wonder

AO: pain-train
Q: Chunks
PAX: Siri, Cheeks, FLO, Timber, El Capitan, Cash Cab, Bar Fly
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:
41 SSH – Cause I’m 41 years old.
THE THANG:
Brough to you by chat GPT. Prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block”

Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Squats: One member performs 15 squats with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until squats are done.
– Switch and Repeat until each team member has done squats.
Round 3:
– Cinder Block Overhead Press: One member performs 20 overhead presses with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until presses are done.
– Switch and Repeat until each team member has done presses.
Round 4:
– Cinder Block Lunges: One member performs 20 lunges (10 each leg) with the cinder block.
– Bodyweight Exercise: Team does Burpees until lunges are done.
– Switch and Repeat until each team member has done lunges.
Round 5:
– Cinder Block Sit-Ups: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Big Boy Situs until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

Because Siri said he likes to run we did a lap around the school dropoff circle between each round.

Moseyed back to Startex for some P90X Yoga to end with.

MOLESKINE:

Always an honor to lead. Thanks and Strength and Honor

ANNOUNCEMENTS:
Lots of stuff going on. Check Slack ask a friend.

Posted on

What is F3?

AO: offthebooks
Q: morning stār
PAX: morning stār, Dorothy, Flux Capacitor, Almanac, Mr. Clean, Pushkin, Strudel, Mr. Mom, the Pro
FNGs: 4 Pushkin, Strudel, Mr. Mom, the Pro
COUNT: 9
5:30: disclaimer given in Broadneck high school track parking lot.

CONDITIONS: 68; pleasant reprieve from the heat

WARMUP:
Mosey to the picnic tables outside the track for SSH, baby arm circles and motivators (7 to 1).

Briefly cover history of F3. (Check out more at www.f3nation.com).

Mosey to corner of track for 11s while covering the core principles. F3 workouts are
– always free
– Open to all men
– Held outdoors rain or shine
– Led in a rotating fashion by those who attend
– End in a circle of trust

THE THANG:
11s … lazy imperial walkers (2 is 1) and jump lunges. Mode of transportion: bear crawls or lunges. Finished hero style.

Talked about F3 credo: “Leave no man behind; leave no man where you find him.”

Recovery jog with some motivators and covering F3 mission to plant, grow and serve small group workouts for men for the invigoration of male community leadership.

Partnered up and headed to bleachers:
– partner one lunges or jogs up the stairs
– Partner two does exercise

Air presses then merkins

Back to the corner for some Mary.

Mosey back to picnic tables for COT and Coffeeteria. Thank you Pushkin for the cold brew.

ANNOUNCEMENTS:
– beast gate tomorrow 5:15am at west gate mall
– Check out other spots at www.f3annapolis.com or f3near.me/nearby

COT:
– count-o-roma and name-o-roma
– PAX shared what F3 meant to them
– Here’s my share: F3 has been a place for me to get back in shape with encouragement from other men, meet others in the neighborhood and most importantly have a place where I can practice living from the heart. I grew up stiffing my emotions and it’s refreshing to have a place where I can practice learning to share my heart with other men. F3 has also been a leadership lab for me to practice my skill of leadership.

MOLESKIN:
– Honor to Pushkin for inviting some of his friends to give this a try.
– Thanks to the Annapolis PAX that came.
– Was great to be with you men this morning!
– Thank you Mr Clean for trusting us with part of your story. Hope you saw that you’re not alone.
– I am grateful of the constant reminder that I am not alone in my pain and trauma. Onward toward healing and maturity for all of us!
– The spot definitely has potential for an official AO one day.