F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: active stretching
THE THANG:
Rotating stations + hill sprint between rotations
Station 1: Bring Sally Up + Bring Sally Down — Merkins
Station 2: Bring Sally Up + Bring Sally Down — squats
Station 3: Bring Sally Up + Bring Sally Down — hanging leg raises
Station 4: Bring Sally Up + Bring Sally Down — Triangles
Station 5: Bring Sally Up + Bring Sally Down — Australian push-ups
Team station: Bring Sally Up + Bring Sally Down — up downs
Timer is a song about Sally going up and down…
Everyone completes all the stations
Back to start
ANNOUNCEMENTS: leanpax
COT: Ashley
WARMUP: Toothlesswas kind enough to lead warmups while I slept through my alarms
THE THANG:
15 decline merkins, lunges to 10 swing rows
20 decline merkins, lunges to 11 swing rows
25 decline merkins, lunges to 12 swing rows
Failure incline merkins, lunges to 13 swing rows
20 decline merkins, lunges to 14 swing rows
15 decline merkins, lunges to 15 swing rows
11s in the parking lots
Sit throughs and prisoner squats
Finished with sprints and high skips
MOLESKINE: great work by all, this one challenged me for sure as was my first time leading since the new addition.
ANNOUNCEMENTS: come on out Sunday 12/15 for LOTR movie!
COT: prayers for those with illness and death in their family, praises for healing,
WARMUP:
Mosey to the front of the school and do some active stretching
THE THANG:
Thing 1
Pull ups amrap
Uphill sprint
4 sets
Thing 2
Hanging decline merkins amrap
Uphill sprint
4 sets
Thing 3
Swing set sets 25 each
– swinging thrusters
-Elevated prom dates
– Upland Jane Fonda’s
– mountain climbers
– hanging decline low plank
– swing row
– canoe on a swing (Betty Ford is really good at this)
MOLESKINE:
Grateful for this shared discipline
ANNOUNCEMENTS:
Freed to lead
COT:
Evan, giving Tuesday, Sottick extended family
THE HORRIBLE THANG: Burpee-O’Clock-Alypse
YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.
The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.
Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.
MOLESKINE: DO HARD THINGS
ANNOUNCEMENTS: Tn Tussle and Q School!
COT: F3 does not Suscribe – but we do lift up prayer!
Natty Out
WARMUP: Willie mays hays, forward fold, good mornings, cherry pickers
THE THANG:
-2 laps Indians runs with 10 burpee penalty for dropping the light
-100 squats/ merkins/ burpees in 25 rep increments. Run to light and back between sets.
-Dora: 300 SSH while partner runs
-Lunges down and back, 2 trips
-Circle Of Mary
ANNOUNCEMENTS:
-Tuesday Brewsday tonight!
-AOQ school next weekend, contact Toothless for details.
COT: On this Election Day remember we are all Americans, social media purge also suggested.
WARMUP: Irrelevant
THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.
Signature salt in the wound: EMOM 10 burpees for 5 minutes.
Total burpees per person = 200, just shy of my burpee sprint Q last year (205).
Average calories burned in the 500-600 range
MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.
ANNOUNCEMENTS: chili event, Grow School.
COT: fockers wife due soon, family friends with child in hospice.
Stay salty Nashville. Green Sally out.
Ran several laps of the field and then did a “you vs. you” round where each lap must be faster or face a penalty. Closed with some Sally Up and Sally Down squats (and merkins!) and 5 minutes of mary. Credit to Bad Boy Pole Dancer for inspiration.
Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6f
WARMUP: mozy to track and do some active stretching
THE THANG:
Plank circuit- 1 minute each
– plank jacks
– mountain climber
– alternating plank jacks
– jump mountain climber
– alternating shoulder taps
– high plank hand shuffle
– high-lows
– T jump merkins
Track interval ladder up and back down, 100 meter resting mozy
– 100
– 200
– 400
– 800
MOLESKINE:
ANNOUNCEMENTS:
Brewsday was yesterday… There is a chili cook-off in a few weeks… Mini-Convergence at iiipillars next Tuesday. Don’t show up to middle-tooth because we won’t be there.
COT: Thinking about NC
WARMUP: Mosey, stretches
THE THANG: Dribble around the PAX, then 5 on 4 concrete futsol (street soccer). Game was close, ball was bouncy. Goals resulted in 10reps of scoring teams choice for defending team; scoring team 10 reps of ab work chosen by defending team. Final score – doesn’t matter- no ACLs were torn- victory for all!
Game 2 – atlantis this Thursday
MOLESKINE:
ANNOUNCEMENTS: Brewsday today
COT: Prayers for those in Western North Carolina affected by Helene.