F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Nope
THE THANG:
Paired Various workouts with songs:
Chumbawamba Tubthumping-burpees
Dee-1 No car note-block rockets
Family Force 5 Chainsaw-thrusters & shoulder presses
KB Church Clap-Church Clap
Moby flower-merkins
Derek Minor who you know-shrugs
Limp Bizkit rolling-grip rip & rolls
Holes dig it up-gravediggers
Head Shoulders Knees & Toes-head shoulders knees & toes
MOLESKINE:
Suffer!
“For I will show him how many things he must suffer for My name’s sake.””
Acts 9:16 NKJV
ANNOUNCEMENTS: Come to signing day!!!
COT: kept private
WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches
THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.
Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).
Thank you to all of my Pacers for setting and holding the bar.
MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!
ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.
COT: Prayers for strength, healing and endurance.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Everything we also do, but in reverse order
THE THANG: Partner Up, grab a block and head to the basketball court.
Ring of Fire, Crawlspace Version – Regular Ring of Fire but each PAX does the the full compliment of merkins when it is their turn. With 21 PAX, we made it around the circle one time before most had tapped out.
Partner Work – One partner works while the other travels the length of the basketball court and back:
– Curls / Bear Crawls x 3
– Overhead Press / Lunge x 3
– Squats / Obamas x 3
Circle Up for Mary:
– 5 minutes of WW1s
COT: Lots of prayer requests for strength, wisdom and perseverance. Closing prayer offered by Temper Tantrum.
WARMUP: Oval Up…SSH, Squats, IWs, Stretches
THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.
MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!
ANNOUNCEMENTS:
COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.
WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven
THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line
MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG
ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details
I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.
I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.
WARMUP: Standard Warmup in the lot
THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.
Mosey to the lot across from the STEM school to execute the same as above.
Mosey back to the main lot for 10 more burpees for a total of 100 burpees.
WARMUP: SSH, Squats, IWs, Right over Left, Left over Right, WMH
THE THANG: RUN!! The first 3 mile run for the new class and for some of our F3 PAX. The 4:13 Strong men started of in a sprint and made it to the first turn before they started walking. We had a fast finish of 26:15 and an “all in” time of 38:34. Not bad for the first run. We will do one more run before breaking into Pace Groups.
Thank you Michelin Man for leading the wrap up exercises as we brought in the six.
MOLESKINE: Thank you to my F3 brothers for coming out this morning. Your presence makes a huge difference for the 4:13 Strong men.
COT: Prayers for strength, wisdom, courage and endurance.
WARMUP: No time to waste–no warmup.
THE THANG: CubCadet requested that there be no burpees + running, and because I respect the most respected members of the most respected AO in Nashville, how could I not oblige?
The thing about the burpee is there is a whole bunch of gettin’ up and gettin’ down. Why not just cut out the extra movement and do the merkin and the squat separately? The geriatrics in the crowd approved.
Besides the running and stopping for merkins and squats, we also managed to get a quick set of pull ups and then moved over to bear crawls + other work near Nebraska Ave.
The closeout was Jacobs ladder with NO BURPEES–just merkins and squats. Work your way up to 7 and then SSH for the six.
MOLESKIN: DintyMoore was late, but he was able to follow his nose to my stank and catch up with the crew. He just knew how to get us.
Sherlock came flying in with rizzzzz because he caught lots of red lights on the way over, but he made up for it by catching up and then performing Jacob’s Ladder like a champion.
Speaking of late, Chunks came flying in on his fleet feet accompanied by Hair Band. He was pretty smoked, but “that was the pace he picked”.
Papa Bear, Hedwig I don’t want you guys to feel left out–you guys looked excellent on the bear crawls. I know you’ll lead some in the future.
Puzzlah I couldn’t notice any problems with the hip. The man is large, but he moves like butter on a lobster.
Speaking of lobster, Pep, I’m really sorry I didn’t have more at 525. Sometimes all I have to give is my love and the workout.
CubCadet, I fulfilled my promise, so even though you may not technically be AOQ, your word reigns supreme and I honor it–even if I have to use a bit of semantics to get the workout in that I want.
COT: Prayers for Hedwig’s 2nd cousin (technically?) and his awesome life and passing. Prayers for the Beam/Beem family and the loss of their child (thx DintyMoore). Prayers for Hair Band’s 5 minute move.
hambone out.