WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: The Reckoning! A common piece of feedback I’ve had and heard about F3 is that sometimes you plateau physically. So, we are launching the Reckoning! Below is the link, it usually takes ~1 hour, with 11 exercises (in honor of the 11th anniversary) either AMRAP or for time. It’s the template for future Grow Schools, and if you want to run this as a one-off for a Q, be my guest. Just record your numbers, track in the sheet, and watch yourself get better.
T-Claps to Pep for helping me push through the pain after taking off ~20% of my right shin during box jumps, and to the other men for encouraging one another similarly.
Want to get in on the competition? Mark your calendars for Grow School IV + Reckoning on Dec. 6th.
Link: docs.google.com/spreadsheets/d/1f-fBugEBgiOzyiNtQqxeE66tsGRcdIVvWH2JcIOYQT8/edit?usp=sharing
MOLESKINE: Discussion around intentional male community, Shieldlock, leadership, legacy, and growth. Great insights from Pep, Natural Ice, Chunks and Juicy J (JBowman). T-Claps to Hair Band for leading.
WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH, Runners Stretch.
THE THANG: Thang 1:
Basketball Court: Suicides with merkins at each line increasing by 1 each line. Run to Monkey Bars 5 Pull Ups, Bear Crawl to tree (50ft), lunge back (50ft) to low bar and do 20 dips, run up hill (200ft), 5 burpee pull ups, 10 swing rows, 30 big boy sit ups, run to other playground (50ft), 10 Lt Dans, run down hill back to basketball courts (125ft) and start over.
Thang 2: Ring of burpee fire. Done to Johnny Cash’s Ring of Fire. PAX held plank then went around and did 1 burpee +1 each round. Got 2 rounds complete just in time.
MOLESKINE: Talked about F3 a little so FNG’s could get a good idea of what all it has to offer.
ANNOUNCEMENTS: Lots going on. Check Slack.
COT: count off, name-o-rama, named 3 FNG’s. Welcome Bushy, Dog Chow and Quattro! Glad you could join us. Hope to see you out again! Thank you all for making it out. You all killed it! Great job everyone!
Everyone met at Fat Bottom after. Great Fellowship! Grateful to be a part of this group! Thank you men!
Dark, not as cool as I hoped.
WARMUP:
Get acquainted with Bishop. Ivy and B perform sniff evaluation.
THE THANG:
Blue Trail. The Robot Apocalypse dominated the conversation.
MOLESKINE:
“The best revenge is to be unlike him who performed the injury.”
-Marcus Aurelius
Lagniappe Quote:
“Always forgive your enemies; nothing
annoys them so much.”
-Oscar Wilde
ANNOUNCEMENTS:
Night Moves this Thursday, 9/18! Led by Half Lyfe .
Don’t slack, check Slack.
FLO
WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey
THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.
MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.
ANNOUNCEMENTS: see general channel
WARMUP: nope.
THE THANG: Ruck to the meadow then up to the blue trail.
MOLESKINE: welcome FNG Dr.Seuss to the group! Will we have a cat in a hat join us on a ruck sometime soon!?
Siri lots of good vibes from the Eddy WARNER PAX for the new baby!!!
ANNOUNCEMENTS: Tussle, Night Moves, Convergences.
COT: “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it.” Go make things happen for yourself guys, it’s your world. Impossible is nothing!
WARMUP:
– SSH
– Slow Squats
– Groin and hamstring stretches
– BACs-BackBACs-Seal Claps-Overhead presses
– Mosey to grab coupons and then mosey about halfway to the 9 square
– Mission, Core Principles and credo with 5 floor-to-ceilings, thrusters, rows, squats, and swings
THE THANG:
Thang 1:
4 Rounds Hero Style
– 21 Block Swings
– 11 Pull-ups
– Run to the cones and back
Thang 2:
Tiny Tussle. Perform the four stations at your own pace. AMRAP 15 minutes. Mosey the longs and Burpee broad jump the shorts
– 25 Merkins
– 25 Row Mornings
– 25 Iron Mikes (2-is-1)
– 25 Big Boys
Mosey back with enough time for two rounds of Ring of Fire Merkins and a short stretch.
WARMUP: Mosey to get coupons.
THE THANG: THE GAUNTLET!
Cones arranged in Gauntlet fashion. PAX starts with one rep and increases by one at every complete circuit.
Cone 1: Squats
Cone 2: Merkins
Cone 3: Coupon Presses
Cone 4: Burpees
Cone 5-6: Lunges
Cones 6-7: Bear Crawl
Cones 7-8: Sprint
Cones 8-1: Walk/Rest
15 minutes non stop
6 minute AB Tabata
15 Minutes non-stop (In Reverse Cone Order)
MOLESKINE:
I believe G-string got up to 12 circuits in Round 1 :muscle:
Welcome Chili Dip!
ANNOUNCEMENTS: Iron Pax, Night Moves, Check Slack
COT: Siri baby coming soon!
WARMUP: Run to Ft. Negley and back.
THE THANG: 1600m for time, 800m cooldown, stretch.
MOLESKINE: Good times had by all.
ANNOUNCEMENTS: CSAUP 50
COT: Prayers for job search
WARMUP:
“let’s go ahead and do 20 burpees”
*silence
“j/k lol. Let’s get the ruck out of here!”
*relieved laughter
THE THANG:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.
A lovely 2.29 mile trek beginning on the blue trail and finishing on the old roadway loop. Excellent mumblechatter throughout. T-Claps to Roadkill ‘s rum buffer! No one lagged, no one lacked. The total trek went 5 past our 06:15 target.
I propose that we end promptly at 0615 wherever we’re at on the trail. We’ll all just walk back to our cars together.
MOLESKINE:
Reflected in Proverbs 24:5-6. Encouraged PAX to face their daily battles together.
ANNOUNCEMENTS:
CSAUP 50
30 mile ruck sometime/somewhere Choo Choo
Wolfpack / Siri in search of an architect to join their houses together via glass skywalk
COT:
Prayers requested and offered.
