F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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: 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: typical activities
THE THANG:
There is candy for all in this adventure.
There are five locations. Teams must travel together between exercise locations. Teams travel together as a group via different modes of transportation. Each workout location requires you to find 10 pieces of candy per team.
The game locations.
Stairs by Community Center – first challenge
Twenty merkins at base of stairs then bear crawl to top of steps across street.
Parking Lot – second challenge
Sprint from roundabout side toward clubhouse, bring back one piece of candy via Bernie from picnic table by driving range until all pieces have been accumulated. Other team members hold plank.
Playground – third challenge
25 Pull Ups
Locate Candy by swings after completing pull ups. Hold plank for six.
Home Plate – fourth challenge
Run to first base, crab walk to second, bear crawl to third, lunge to home plate, find candy in first base dugout.
Start Ex – Final Challenge
25 wall jumps
Army crawl to picnic table. Return to start ex and hold plank and candy bag until all team members return.
MOLESKINE: 4:13 Strong commitment day and Struggle 003
ANNOUNCEMENTS: BrewsDay on Tuesday at 12South Taproom
COT:
WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.
THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.
MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!
ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.
COT: Prayers for strength, wisdom and encouragement.
WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.
THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.
MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.
ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.
COT: Prayers for strength, guidance and focus.
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
WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches
THE THANG: Get into assigned pace group (led by at least one F3 man). We had a total of five groups: 26:00, 28:00, 30:00, 32:00 and 34:00. Things went even better than expected with 10 of 14 4:13 Strong men reaching a new PR, one of which was a new course record for the class of 25:12.
MOLESKINE: It is much easier to push yourself and do hard things when you have someone doing them with you. Thank you to my F3 brothers for slowing down and encouraging the 4:13 Strong men. We had a huge lift in confidence today with so many new PRs.
ANNOUNCEMENTS: The Struggle 003 is 11/1. This is a Friday night so no need to worry about work the next day. Stay tuned for more details. If you are ready to lock in your spot, let me know.
COT: Many prayer requests for endurance, strength and perseverance.
WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching
THE THANG: RUN!! Three miles plus more to pick up the six
MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.
COT: Prayers for family, healing, strength, focus and growth.
WARMUP:
Mosey around neighborhood block to coupons
– stops @ cross streets for 10 merkins and 10 squats
THE THANG:
1) Grab coupon for each PAX at Cage
tel:10-9-8-7-6-5-4-3-2-1 Devils Press
20-18-16-14-12-10-8-6-4-2 Squats
Mosey around ball field
12’ EMOM
10 Coupon Squats
10 Merkins
5 Coupon Swings
Put coupons away and Dealers Choice Mary to finish
Burpees
WW2s
Freddy Mercuries
American Hammers
Prom Dates
https://open.spotify.com/playlist/2VGbEh1vYvHx2757hq4Rw6?si=YVfVD1TiQjCScKh5xJ3HGQ&pi=u-5DCzLixnR8C9
MOLESKINE: choose to love on those in your life and lead boldly
ANNOUNCEMENTS:
5k walk/race day tomorrow
Walk for Apraxia
Hustle for the House
Shade Tree 5k
COT: prayers for our country and peace in the Middle East. Great to see SalPal (indefinitely fartsacking) at coffeeteria