F3 is Fitness, Fellowship, and Faith
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:
burpee penalty:
– non-hc: 15 burpees
– hc: hold plank
THE THANG:
Run to nipple and then to playground
Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants
3’s (same as 7’s) at the hill: burpees + merkins
ANNOUNCEMENTS:
– Thursday Fun Run – check slack
– Saturday Fun Run – check slack
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:
50 SSHs
5min Hair Band Mary
Mosey around lawn
THE THANG:
Starting from statue area on west side of parthenon:
Round 1
Lunge down 4 benches
Bear crawl back
Broad jump 4 benches
Bear crawl back
Sprint to each bench for 10 burpees a pop
Bear crawl back
Round 2
Reverse lunge 4 benches
Crawl bear back
Inch worm (with or without pushup, mod as necessary) 4 benches
Crawl bear back
Bernie to each bench for 10 burpees a pop
Crawl bear back
MOLESKINE:
DintyMoore talks a lot of smack
ANNOUNCEMENTS:
Chiliteria this Sunday Oct 20th at Shelby Bottoms (see main channel for deets)
Mid Tennessee Tussle! Nov 9, sign up sheets and info come out today
AOQ Grow School! Nov 16th, see main channel for details!
COT:
Prayers for health of families and friends, prayers for support of victims of Hurricanes Helene & Milton (please give to any of the orgs out there helping with relief like samaritans purse & red cross)
Thanks Tim the Toolman for having me out this morning! Had a great time leading
Rock on,
Hair Band
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:
burpee penalty:
– each pax with no HC 10 burpees
– all pax 10 burpees for Merchant
run the square
THE THANG:
Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants
7’s at the hill: burpees + hand release merkins
ANNOUNCEMENTS:
– pain lab: Salpal led on Saturday mornings in North Nashville
– chili event:
First Annual F3 Chili Cook Off!
Wolfpack is on Q and leading the charge.
When: October 20th. 1-3pm
Who: PAX, M, and 2.0s!
Where: Riverview Pavilion Shelby Park
maps.app.goo.gl/GuFX8ZRRX5iEJgKb8
COT:
– prayer for Midwife in his job search
CONDITIONS: Painfully pleasant, start of autumn, gloomy morning
WARMUP: To start the pain, we did W-O-R for the duration of Depeche Mode’s extended remix of “A Pain That I Am Used To.”
30 SSH, 30 LBAC, 30 Air Presses, 30 RLBAC, 30 Squats.
To reflect the missing HCs from the PAX, the group had to do 9 burpees. Then we repeated the above until end of song . . . 8 minutes later.
PLAYLIST:
A Pain That I Am Used To – Depeche Mode
King of Pain – The Police
Pain Lies on the Riverside – Live
Joy and Pain – Rob Base & DJ EZ Rock
Do You Really Want to Hurt Me? – Culture Club
Pain – De La Sol (f. Snoop Dogg)
Hurts So Good – John Cougar
Sucker for Pain – Lil Wayne, Wiz Khalifa & Imagine Dragons
Everybody Hurts – R.E.M.
THE THANG:
PAIN #1: 50 reps of
Prisoner squats
Ass Kickers
Imperial Walkers
Normal Julgarian Split Squats (“Free Julgaria!”)
Then sprint up and down hill.
Repeat.
PAIN #2: 50 reps of
Plank Jacks
Alabama Prom Dates
Incline Merkins
Normal LBCs
Sprint the hill.
Repeat.
Mosey to Startex for Mary where a grand time was had by all
ANNOUNCEMENTS: Brewsday Tuesday this week – Check the Slack
COT: Prayers for Chunks on the passing of his grandmother and SalPal as his wife navigates restarting work life. Was fantastic to have SalPal back out, as his special brand of saltiness fit the theme perfectly . . . Thankful as always for all of the HIM who push me and each other to be better. SYITG, Vec
WARMUP: A few OYO stretches,
THE THANG:
1 minute on, 30 seconds off x 8
Merkins
LBC
Jump Squat
Iron Cross
Jump Lunge
Carolina Dry Docks
Freddie Mercuries
Burpees
Lap around the building to see if it was still raining, then do it 2 more times and finish up with a few extra rounds of burpees.
MOLESKINE:
Simple workout under the bag drop cover.
With national one-hit wonder day yesterday, we jammed out to some lisa loeb, soft cell, and the one and only Harold Faltermeyer where we got a breakdown of the full scene from Beverly Hills Cop…Good stuff. Thanks for being my hype man, Pep.
Impressed by the commitment of these HIMs to show up in the gloom and put in a good effort on a dark, rainy morning.
ANNOUNCEMENTS:
Brews-day on Tuesday.
10th anniversary shirts for sale
COT:
Prayers for safety for our growing families, our travelling families, and all those who are and will be affected by the hurricane.
