WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b
WARMUP:
Mosey to high ground, circle up
WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo
THE THANG: Month of the FNG Prep! :fng:
PAX count off forming three groups, 1, 2, 3…
– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise
All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.
Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)
All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)
Circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”
MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??
Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….
Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)
ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details
COT:
– Toothless shared
– Grape shared
COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!
As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.
SYITG,
— Toothless :tooth:
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretching
THE THANG: RUN!! 3 miles plus more to pick up the six or some extra special time in the circle with Chunks for extended Mary.
We had several PRs today – Greyhound at 22:05, All Wheel Drive at 27:45 and Y&R with a new PR!
MOLESKINE: This class continues to put forth a great effort on Tuesday mornings. 7 out of 9 4:13 Strong men beat their average time today and 9 out of 9 of them crumbled during Mary, led by Chunks.
ANNOUNCEMENTS: Only two more opportunities to get out and with the class. Don’t miss out.
The annual 4:13 Strong Standing Strong Dinner is Thursday 4/24 at Rocketown. A few F3 seats remain so if you are interested, let me know.
COT: Prayers for family, wisdom, strength and endurance.
CONDITIONS: Balmy
WARMUP:
Standard Vector Birthday SSH set — 55 (set to I Can’t Drive 55 – Sammy Hagar. You’re welcome, Strutter)
LBAC x 20
RLBAC x 20
Overhead Press x 20
THE THANG:
Count off and get a partner. Your homework – find out an unknown fact about your friend t reveal at COT.
Mosey to Rec Center.
Pair of friends run around the Rec Center (fun fact finding time) while the rest of PAX work on 55 reps of the following:
Freddy Mercs
Regular Pull-Ups
Iron Mikes
Excellent Form Squats
Normal Merkins
Dips
SSH
Rinse and repeat x 3.
Mosey back to flag for Mary with Hello Dollys, Flutter Kicks, and Box Cutters.
PLAYLIST:
Why Can’t We be Friends? – War
Friends in Low Places – Garth Brooks
Friends – Jody Watley with Eric B. & Rakim
With a Little Help from My Friends – Beatles
You’re My Best Friend – Queen
Thank You for Being a Friend – Andrew Gold
Just a Friend – Biz Markie
You’ve Got a Friend in Me – Randy Newman
All My Rowdy Friends are Coming Over Tonight – Hank Jr.
Best Friends – English Beat
My Best Friend’s Girl – The Cars
All the Right Friends – R.E.M.
COT:
Prayers for those affected by cuts in public health and research.
ANNOUNCEMENTS:
Spring Fling this Saturday April 6th — check Slack for deets (right Cream Cheese?)
A Few Select Random Facts:
Wet Wipes posing nude in print
CubCadet doing black ops security for Yo-Yo Ma’s son
DintyMoore’s old bottle collection (which he puts highlighters inside off with black light backlighting?)
Thanks HIM for pushing me into year 55!
SYITG,
Vector :microbe:
WARMUP: The usual – SSH, Squats, IWs, Leg Stretches and some OYO stretching.
THE THANG: Partner up and RUN!! 3.0 miles. We had the usual hares take off in a sprint while the rest of the group maintained a good steady pace. Just like in the story, 3 of hares were overtaken but one remained out front.
We had 4 4:13 Strong men set PRs today, all of which were below 30:00! This is a fast class that continues to push themselves on Tuesday mornings.
MOLESKINE: Thank you for running with us morning. Your encouragement of the 4:13 Strong men makes a huge difference in their day.
ANNOUNCEMENTS: Reminder: The annual 4:13 Strong Standing Strong dinner is on Thursday, April 24, 6p-8p. F3 Franklin, F3 Brentwood and F3 Nashville all have tables at the event. Brentwood has already filled their table, and Franklin is close. The Nashville table is in last place. If you would like to join us, let me know and I will get you registered.
COT: Prayers for family, healing, strength and endurance.
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f
WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo
THE THANG:
Patrol run to lot by mansion, PAX count off forming three groups.
– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer
All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.
Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs
Patrol run back down the hill and circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby
MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?
CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!
ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend
It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:
— Toothless :tooth:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Squats, IWs, stretching
THE THANG: Partner up with someone who knows the course and RUN! Early finishers had a choice…spend time in the circle with SalPal or go back and pick up the six. Not surprising that most chose to go back than to get better with Sally.
MOLESKINE: A great first effort today by the 4:13 Strong men. Despite having to crawl under the gate to reach the finish line, we still had an “all in” time of 37:52. Not a bad start for this class.
Thank you to the F3 PAX who joined us this morning. Your presence was greatly appreciated.
ANNOUNCEMENTS: The 4:13 Strong Standing Strong dinner is 44 days away. Three regions are in a competition to see who can fill a table first. The current score is: Brentwood 7, Franklin 5 and Nashville 2. Register to attend the dinner and help get Nashville across the line first. Reminder…M’s are welcome and encouraged to join you at the dinner. Find the link for registration in a previous Stronghold post.
WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run
THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15
ANNOUNCEMENTS:
Coming Thursday night moves – check slack
