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:
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:
Hair Band was late so Toothless and the boys took us through a warm up
THE THANG:
Once HB finally showed, we moseyed to the hill by the flag and had a relay race.
2 teams
Both teams do burpees
1st person does a 10 burpee buy in then runs up the hill, touches the flag, and them back down tagging the next person
The next person does not have to do the buy since they have been doing burpees the whole time
First team to complete gets to choose next exercise
Rinse repeat
Winning team gets first dibs at breakfast/coffee
During the beatdown HIMs were encouraged to discuss:
1 What “hooked” you into joining F3?
2 What leadership did you witness?
Final Tally
Team 1: IIII
Team 2: II
Breakfast is served
We were joined by Black Lung, Jason Callen (Deep Dish), & one other who i’m forgetting
t-cell shared some wisdom and thoughts surrounding the starting of F3 Nashville. He read some emails sent to him from F3 Charlotte when F3 Nash was first getting kicked off.
We split into two groups and had discussion time prompted by a list of questions the SLT put together. Groups were encouraged to pick the questions that stuck out, not necessarily go through all. :party_parrot: I encourage each of you to read these questions and answer one that sticks out to you below, let’s keep the discussion going!
List of questions:
1 Who is your favorite AOQ? And why?
2 What makes you afraid of being an AOQ/stepping into leadership? What are your insecurities as an AOQ?
3 What should the trajectory of an AOQ look like?
4 What makes a quality transition? How can new AOQs be lead best?
5 What’s the one thing you do that makes your AO successful?
6 What does success look like as an AOQ?
7 1⭐️-10⭐️ AOQ experiences? What would perfection look like?
8 What are their experiences as AOQs?
9 What is a good FNG intake process?
10 How do we reconnect with Kotters?
11 How can the AOQ be the Chief Energy Officer?
12 Best practices to achieve?
13 What makes a good AOQ?
14 What makes a bad AOQ?
15 Where are AOQs not performing their duties?
16 What should the trajectory of an AOQ look like?
17 What makes a quality transition? How can new AOQs be lead best?
Takeaways:
– “It’s about the led, not the leader”
– Growth trajectory of AOQ:
1. Aware of breadth of influence:
1. Tone
2. Energy
3. Expectations
4. Connection
5. Give “permission” to others
1. Grow in confidence and skill
2. Set other men on fire to lead and grow
– As soon as you start feeling comfortable in the role, start looking for and investing in your replacement – basically lead before you’re ready and leave before you’re ready. You’re stewarding the time in the role well as a servant leader, not holding onto it forever.
– Personal connection is magic of F3
– Main fear to starting as an AOQ is “will anyone show up?”
– Best AOQs have a “presence,” I.e. they are felt when there and immediately missed when gone, they set the tone
– Many AOQs may stop at the logistics level, but it’s important to be intentional in thinking of the impact beyond logistics
– Big focus should be on growing leaders for sake of not just F3, but for how that shapes them as they go back to their families & workplace
ANNOUNCEMENTS:
• Cruel Hall Butterball Crawl! See main channel for details
COT:
• family & friends going into surgery, HIMs with new borns and babies on the way
Thanks so very much to everyone that attended, I would love to do this again. Special shout out to Toothless, Right Said, Natural Ice – CBO, & Chunks for their invaluable help in planning and putting this together. Additional thanks to t-cell for spending time with us and sharing.
It was a pleasure to Q this, I had an absolute ball.
Rock on,
Hair Band
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:
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
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.
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
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.