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Posted on

5:40 free men’s workout

AO: cruelhall
Q: Works for a Guy
PAX: Accounts Receivable, Matador, Esposa, Harry Caray, Pedialyte, EZ-Go, Tinkertoy, Works for a Guy, I am missing someone. Who am I missing??? I was a bit discombobulated with the late wake up.
FNGs: None
COUNT: 9
CONDITIONS: brisk but not cold

WARMUP: I don’t know. I wasn’t there

THE THANG: yo boy woke up at 5:33 so that was awkward

But anyway I pulled up at 5:40:

Get block

11s with dips and burpees – farmers carry in between

20 each

curls
Overhead press
Squats
block pick ups

Run – 5 pullups

Tricep extensions
Rows
calf raises each leg
WWIs

Run – 10 pullups

Repeat once

Time

ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.

COT: continue to pray for Dale Clay and family

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Thankfulness and deliverance

AO: handsomizer
Q: Purple Tiger
PAX: Salami, Freakonomics, Old Maid, SalPal, Spinal Tap, @deliverance
FNGs: None
COUNT: 7
Placeholder
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

HAIL HYDRA

AO: greenmachine
Q: Natural Ice , Chunks, Squatter
PAX: Pep, Esposa, SalPal, Grape, Topanga (Scott), Focker, Cowboy, Young and Restless, Hipster, Wham-O, Betty Ford
FNGs: None
COUNT: 13
CONDITIONS: Low 40s and perfect

WARMUP: NO SSH FOR YOU Pep!!!
Why warm up when you can run to the track :man-shrugging:

THE THANG: The 3 Heads of Hydra

Squatter kicked off the first 15 minutes with a simple and effective concept

Start at 0m
10 merkins, 10 burpee broad jumps, 10 air squats, 10 lunges, 10 flutter kicks, bear crawl to the 100m line, run the rest of the track (picking up the 6), and rinse and repeat.

YHC took over at 5:45

Starting at the end of the field with performed 30 SSH – (My psyop to get the full PAX into cadence was a complete failure)
10 8-count body builders, 20 Big Boy Sit Ups and we ran to the other side of the field to rinse and repeat.

Now that we are over Ocotburpee, 8 count body builders are all the rage.

Lastly Chunks closed us out.
Sprints up the hill, sets of Perfect Merkins, Burpees :pinched_fingers: the perfect way to close out a beat down before ending with some light stretching.

MOLESKINE: IMHO – Co Qs should be about keeping the momentum high and not planning to much as team. Mission accomplished

ANNOUNCEMENTS: Percy Warner Accent this Saturday, f3 Afterhours/Afterdark/NightF3 next Thursday, Turkey Trot in Crieve Hall, Grow School in December

COT: Prayers for the Clay Family, Lifting up Hipster, and for all of us to lean into community as we are not built to grow/thrive on our own.

I am thankful for you guys!
-Natty Out

All typos courtesy of me writing this out and not using Chatgpt

Posted on

25 to Stay Alive

AO: the-knoll
Q: El Capitan
PAX: AAA, Juicy J, El Capitan, Gold Digger, Piglet, Roadkill, Sparrow
FNGs: None
COUNT: 7
CONDITIONS: cool & clear

WARMUP:

Climb routine
PE Stretches
Willie Mays Hays
Good mornings

THE THANG:

Mosey to Pebbles’ to gather coupons

– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.

(Round 1 / Round 2)

Flood table: elevated crunches / dips

(MOT) Lunge

Flat space: curls / overhead presses

(MOT) Mosey down to road

Road: Curb merkins / Jump squats

(MOT) High knees back to flood table

Switch to second set of exercises at the bell.

Return coupons to Pebbles’ & back to playground

MOLESKINE:

There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.

ANNOUNCEMENTS:

Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.

COT:

Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.

It was a joy to lead y’all this morning!

:el-capitan:

Posted on

Mumblechatter perfection

AO: atlantis
Q: Wolfpack
PAX: Toothless, Siri
FNGs: None
COUNT: 3
CONDITIONS: Short sleeve pants and long sleeve shirts.

WARMUP: Mosey around the park

THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total

Bear crawls and crawl bears up and and down the parking lot between rounds

Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT

Mosey back to Startex

MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.

ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…

COT: Grateful for F3 and the fellowship that comes with it.

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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

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Fire Tap

AO: titan
Q: Spinal Tap , Firefox
PAX: Fulton (St. Louis), Sherlock, Tim the Toolman, Choo Choo, CubCadet, Papa Bear, Pep
FNGs: None
COUNT: 9
CONDITIONS: Warmer

WARMUP: The usual stuff

THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.

We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.

ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung

COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…

Posted on

Frozen Indigenous Circuits 🥶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??

Prayers for the people of Sudan.

Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead y’all this morning!

:el-capitan:

Posted on

IYKYK

AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:

WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes

THE THANG:

Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.

CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.

Without furth ado, time to attack Love Circle!

Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.

Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.

What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.

Finished with some ab work and broga.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Prayers for jobs and families

Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:

Always an honor to lead at Westeros.

Posted on

Sprinting into the void…..

AO: toratoratora
Q: Hipster
PAX: Ultratecht, Space Baby, The Bobs, Hot Route, 40 Minutes
FNGs: None
COUNT: 6
CONDITIONS: Brisk, baby. A few flurries to start the festivities.

WARMUP: Typical WAR, mosey to the tarmac, do a lil more.

THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX

Intermission – 3X dead hang to failure from pullup bars

Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s

MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.

ANNOUNCEMENTS:

COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.

Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.