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.
WARMUP: I think Cub Cadet led the warmup at 5am…
THE THANG:
Made this up on the fly as YHC did not expect to Q. My plans to Q were an educated wish.
1. 6 sprints up the hill. Until Vector is mad.
2. Ring of squat-fire. No not a Mexican restaurant’s revenge, this was just what is in the tin, hold an Al gore and take turns squatting. Last one out (Toolman of course) wins.
3. MORA. It’s a DORA but More! 300 lunges, 250 pointers. 200 squats. 100 imperial walkers. Run up the steps and do 20 of: flutters, hillbillies, or sumo squats.
4. Windshield wipers until time.
COT: Your accidental Q was excited to make this up as we went along. Fin.
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: 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:
Parking lot warm up to wait for a few stragglers
THE THANG:
Mosey to a wall of garages. Pick a garage to workout in. The wrong garages were chosen twice and burpee penalties were inflicted. Once we found the correct garage we started our jam session:
Work 40 seconds/Rest 20 seconds. 32 rounds (we stopped after 30 rounds for times sake). 4 rounds for each session
Jam Session 1: Shuttle run
Jam Session 2: Med ball slams
Jam Session 3: Bike
Jam Session 4: Ab mat sit ups
Jam Session 5: Row
Jam Session 6: Goblet squats
Jam Session 7: Sand bag cleans
Jam Session 8: Dumbbell bench press
Indian run (not PC) back to COT
MOLESKINE:
The PAX formed F3’s first garage jam band. SalPal auditioned but didn’t make the cut. It actually worked out better because only 8 sessions were planned. The tunes were great but the fellowship was better. Enjoyed having Jude Judy from F3 St. Louis.
Photo cred to Puzzlah
ANNOUNCEMENTS:
Chili cook off coming soon – see Wolfpack’s post above
COT:
Prayers for everyone affected by Hurricanes Helene and Milton
WARMUP:
25 SSHs
5 Five-count deep lunge
5 Five-count Willy Mays
25 SSHs
THE THANG:
Mosey to bridge
Dora – part 1
100 merkins – partner 1 runs across bridge then starts merkins, partner 2 does pushups then runs when he reaches other side, confirm total count then run back across bridge while partner 2 continues merkins, repeat until you reach 100. 4-6 total
Mosey from 100 to base of love circle and plank for 6
Dora – part 2
200 lunges – each leg
Partner 1 lunges while partner 2 runs the circle
Plank for 6 when done
Dora – part 3
Top of Love Circle
300 Alabama Prom Dates
150 each partner
Mosey back to Shovel Fla -er, I mean Start X w/ stops along the way to wait for the six.
MOLESKINE:
Congrats to Vanderbilt on the biggest upset and their programs history. It was nice to see First Bank without one of their goal posts. We also were able to rile up the neighborhood a little bit with our Vanderbilt centric playlist.
ANNOUNCEMENTS:
Chili Cook Off coming at you. 2.0 and M friendly at Shelby Park.
Pain Lab :petri_dish: :test_tube: :lab_coat: making some noise on Saturdays at Northwest Nashville YMCA.
COT:
Prayers for Western NC flood relief/recovery. Prayers for Middle East tensions and intentions.
Prayers for Young and Restless celebrating 18 years of marriage and hopes for a family.
WARMUP: mosey around big field to batting cages
THE THANG:
Warm-Up
Jog around baseball field to the batting cage
Backside of batting cage has lots of coupons and grab 1 coupon per PAX
Two Rounds of 10 – EMOM
20 Bent Row
20 Alabama Prom Dates
20 Shoulder Press
20 Kremlin Twists
20 Elevated Push-Ups
20 Toes to Chin High Pull
20 Blockees
20 Alternating Shoulder Taps
20 Leg Raises
20 Lunges
After two rounds – run to school playground for basketball game. Split teams based on numbers and play 3v3 (both ends) with 20 second shot clock. Defense calls out shot clock while defending. Two five minute games were played.
Mosey back to flag
MOLESKINE:
It’s great to be back at the most respected AO in Nashville. Thanks for granting time away for gullivers-travels-challenge and for all our guest Qs during August.
ANNOUNCEMENTS:
23-year 9/11 Memorial Convergence at Capitol steps next Wednesday
10-year F3 Nashville Anniversary Convergence at Sevier Park next Saturday
COT: We all need a little more grace.
WARMUP: SSH, Merkins, Squats, Arm Circle, Air Press, M Night Clubs,
THE THANG: 3 mile mosey with periodic merkins and core
We took off for a mosey and as we hit the trail, Robert Frost’s words echoed in my mind – two paths diverged in a yellow wood. But unlike the poet, there was no luxury of contemplation. With the last shirtless weekend of summer calling I ditched my plan and pushed the PAX through the 3 mile loop around McCabe.
Three miles of sweat and glory lay ahead, punctuated by surprise stops for merkins and core-busters. The Playlist? Pure pontoon rock – think yacht rock’s rowdier country cousin. As we pushed through, letting the six catch up at each pit stop, we sculpted our summer bodies with every step.
MOLESKINE: No one was planning on running that far, and everyone pushed through it! Do Hard Things
ANNOUNCEMENTS: Big shout out to Strings and Marcus Wilcock (Homer) joining us down range from the UK, and also Linus from Tacoma WA!
growruck.com/event/gte-55/ is Sept 20-22 if you can make a last minute trip across the pond
COT: Prayers were lifted!
Thank you men of bomber and DintyMoore for inviting me to lead. It was great to come back to the original AO where I first joined F3 4 years ago!
:naturalice:
WARMUP: mozy and a respectable amount of stretching
THE THANG:
Sooner begins we’ll choreographed routine
Thang 1: Ab circuit
– 50 crunches
– 50 heel taps
– 50 leg extensions
– 50 Freddie mercs
– 50 crunchy frogs
– 50 hammers
– 50 big boys
Oatmeal gets tired of ab work, throws sooners plan to the winds and takes over
Battle for the most respect (aka f3 bocce)
Split the pax in 2 groups… Sooner gets stuck doing 11s (burpees+star jumps) whilst oatmeal has fun and games getting his friends to play with his ‘bocce’ balls
There was a winner. They are now respected.
MOLESKINE: endeavor to follow in the footsteps of your respected forebearers
ANNOUNCEMENTS: September stuff
COT: healing and gratitude from oatmeal
