F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: It’s summer–why warmup? My drive from the Great North is enough of a warmup. Let’s roll into it.
THE THANG: We merkined IC x 7, squatted IC x7, and in general had a good mosey around the park.
MOLESKINE: I had a moment of doubt about getting back up that hill on time to end the workout, but we kicked it into gear and finished early.
ANNOUNCEMENTS: Check the slack machine
COT: Prayers for continued growth
WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips
Run half lap around the track and start from the top. 3 rounds.
Total reps 1776.
MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance
Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
ANNOUNCEMENTS:
COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare
WARMUP:
Slight mosey, some SSHs, some squats–simple stuff.
THE THANG:
We worked our way down to the bottom of the hill–we stopped to add in some burpees and parking space work.
At the bottom of the hill, the men proceeded to do Quadraphilia and then rest.
MOLESKINE: This is just the start. To keep the discipline, we have to keep repeating
ANNOUNCEMENTS:
COT: Prayers for the launch of white-house
WARMUP: Half-hearted SSH + squats
THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:
Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars
Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)
Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)
Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s
Everyone got to part 4 at time, so we went back to startex for assorted routines to close.
MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.
ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.
COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.
Stay salty Nashville. Green Sally out.
WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.
THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.
MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.
ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?
COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.
WARMUP: fat guy shuffle (FGS). Dilbert thinks it may be offensive, but the fattest pax by height and weight (yhc) approves of the name.
FGS down to parking lot for SSH, good mornings, arm circles, presses, toy soldiers
THE THANG: parking lot fun in a box.
Round 1 – bear crawl, side crawl, crawlbear, side crawl, 5 squats—repeat 3 times
Round 2 – lunges, side squats, reverse lunges, side squats, 5 merkins—repeat 3 times
We then did the FGS over to the hill by the baseball field. Dilbert managed to yell at s woman about F3 and scared Bloodshot in the process.
Run down, bernie back up—do it 5 times—for two rounds. Situps if youre fast.
Pax then jailbreaked 2 the end. Country Parkour was sandbagging, but then actually sprinted a bit and moved fast AF. Under the Table almost caught him!!
MOLESKINE: Always be EHing, even if it’s a random woman.
ANNOUNCEMENTS:
COT: prayers for tha kids
WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.
THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.
Yes, burpees.
10 burpees. Go.
10 burpees. Go.
Feeling tired yet?
Chunks got out of the mental funk and started carrying the boats.
10 burpees. Go.
After 12 sets, Q decided he was no longer tired and decided to move the crew on.
The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.
Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.
Pax headed back towards the start and did some flutter kicks to round out the abs.
MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.
All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.
ANNOUNCEMENTS: nah
COT: prayers for kids present and kids to come.
WARMUP:
THE THANG:
Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees
Posted up under the pavilion for an round of DIDS
Moseyed further into the Park stopping to do a round of BOMBS
Moseyed back to Startex stopping a couple times for Burpees
Finished up with some P90X yoga and some box breathing.
MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.
ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:
WARMUP:
Run to high school
Baby arm circles
Imperial walkers
Good mornings
THE THANG:
eleven’s
– burpees + world war 2
pax choice
– pax chooses an exercise for everyone to do while he runs to midfield and back
run back to startx
– finish with merry
ANNOUNCEMENTS:
Monday murph
– one in nashville at green machine
– one starting at just love in hendersonville
PRAYER:
– under the table : new child
– sunshine: new child coming very soon