WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
Right Said served as the standard monitor for cadence and workout understanding.
SSH in cadence starting and stopping till we were all in cadence
Almost 1 Mile Run down Natchez Trace
THE THANG:
Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.
DORA
Ran out of time and had to head back to Startex
Mosey back to Startex
Made back in time for 5 mins of Mary
MOLESKINE:
Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.
Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.
Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!
7 minutes of Mary.
Cot & prayer.
ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!
THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.
After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.
BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.
Blue – 10 | Red – 0
Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.
“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00
WINNER: Blue
Blue – 40 | Red – 0
“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00
WINNER: Red
Blue – 40 | Red – 50
“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00
WINNER: Red
Blue – 40 | Red – 130
“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes
WINNER: Blue
Blue – 120 | Red – 120
“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00
WINNER: Blue
Blue – 160 | Red – 120
“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00
WINNER: Red
Blue – 160 | Red – 210
“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00
WINNER: Red
Blue – 160 | Red – 270
This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.
Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.
MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!
Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…
ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall
COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country
God bless America,
PA out
WARMUP: good mornings and that’s it
THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”
Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now
ANNOUNCEMENTS: grow school!
COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.
WARMUP: Mosey to front of school. LBAC x 10, Overhead Press x 10, Seal Claps x 10, RLBAC X 10, WMH x 10, Good Mornings x 10, SSH x 10
THE THANG:
‘Cause this is Thriller: Plank during Thriller with burpees/squats whenever the title is mentioned
Spooky Exercises: 100 of each and then run to school between exercise to pay off the 8 burpees owed for not HCing.
S: Squats
P: Pull-ups (which the PAX loved)
O: Overhead presses
O: Original Dips
K: Killer Incline Merkins
Y: Your favorite exercise (because the PAX deserved a treat)
MARY: A round of spooky an exercises
COT: Lifted up silent prayers and praises.
Grateful for the PAX for pushing me and each other to get better each daily.
SYITG,
Vector
PLAYLIST:
This is Halloween – Citizens of Halloween
Thriller – Michael Jackson
Heads Will Roll – Yeah Yeah Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Twilight Zone – Golden Earring
Bad Moon Rising – CCR
Dead Man’s Party – Oingo Boingo
WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch
Unorganized bear crawl, crab walk
Merkins (10)
THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.
ANNOUNCEMENTS:
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:
– 20x SSH
– 20x Imperial Walkers
– 20x Hillbillies
– OYO Good Mornings and WMH
THE THANG:
Thang 1: Mosey to upper parking lot and partner up. 1 PAX holds a Hollow Body Hold, the other runs a suicide (do we have an alternate name for this?), and swap. 3 rounds total.
Thang 2: Staying in pairs, 1 PAX holds a static hold position while the other does an exercise, then swap. 3 rounds total per exercise.
– Table Top (bridge) and 10x/side alternating toe touches
– High Plank and 10x/side knee tuck donkey kicks
– Hollow Body Hold and 15x WW1s
– Reverse Plank and 15x/side reverse plank leg raises
Thang 3: Mosey down to the (well lit) playground. Staying in pairs, 1 PAX does 10x hanging leg raises while the other does Plank Jacks. 3 rounds total.
Thang 4: Mosey back to Startex. 1 PAX does box jumps on the wall while the other runs a Bernie up the drive to the stop sign and back. 2 rounds total.
Thang 5: A nice relaxing, meditative Hollow Body Hold for the final 2.5 minutes.
MOLESKINE: The goal was lots of core/full body engagement. There was no theme except for the absence of merkins and burpees and other exercises that aggravate my elbow… or was there? Perhaps there was a story told in the playlist that was almost completely divorced thematically from the actual workout?
ANNOUNCEMENTS: All the things. Check the calendar. There’s chili on there somewhere.
COT:
– Pop-A-Lock’s father
– DintyMoore’s M’s family visit
– Vector’s son and M travels
– Those suffering from Hurricane Helene (Look into NC/FL Disaster Relief Funds, American Red Cross, or any other forms of support that you’re able!)
– Those suffering from ongoing and escalating conflicts overseas
