F3 is Fitness, Fellowship, and Faith
CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Not my problem.
THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.
MOLESKINE: I hope you’re happy.
ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January
COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: mosey on
THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers
Mosey to circle –
20 squat kickers
Mosey to answer –
20 shoulder tap jacks
Mosey to free will church –
20 drop squat jumps
Mosey to 51st playground –
20 pull up burpees
Mosey to small field –
20 step up high knees
Mosey to start X –
20 line lunges merkins
Mary to finish or lap around big field and community center
MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman
ANNOUNCEMENTS:
leanpax coming in January – join the channel
#brewruck was yesterday
COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.
WARMUP:
Side Straddle Hops in cadence – 30
Alternating Toe Touches in cadence – 30
Mosey to school steps
THE THANG:
Base – 100 yd run across field
10 HRPU, Lunges, Jump Squats, Shoulder Taps, Freddy Mercuries
20 HRPU, Lunges, Jump Squats, Shoulder Taps
30 HRPU, Lunges, Shoulder Taps
40 HRPU, Shoulder Taps
50 Shoulder Taps
100 Single Leg Line Hops
50 Squats
40 Squats, Half Burpees
30 Squats, Half Burpees, WW1s
20 Squats, Half Burpees, WW1s, Plank Up/Downs
10 Squats Half Burpees, WW1s, Plank U/Ds, Iron Mikes
Base – 100 yard sprint back to start X
MOLESKINE: Respect the Flag
ANNOUNCEMENTS:
New Years Convergence info is coming
#leanpax info is coming
COT:
I was shook by the flag being grinched and at the same time it’s the time of year to give more than we receive. Kudos to @hedwig for securing the safe and harmless return of the #bomber flag.
WARMUP: SSHs, Willy Mays, Good Mornings,
THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats
Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom
MOLESKINE:
Be grateful
ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025
COT:
Be grateful
WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.
THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.
Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.
MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.
ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.
COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!
https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers
THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence
ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.
COT: moment of silence and focus on 3 daily gratitudes.
WARMUP: F*ck that.
THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:
1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.
We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.
MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.
ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.
COT: Careers for Pep, Chunks and Stutter.
Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.