WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, LBAC, OHP, FF, WMH
Jog around the track, sprint to front
THE THANG: Dora
Burpees
Squats
WWI
MTN Climbers
Lunges
American Hammers
Merkins
Bobby Hurleys (jump squats)
Freddie Mercury’s
Lunges
Control – run down the long straight on track and back, keep working out till All In. Change exercise.
Mosey to flag, 1 round of toe taps
MOLESKINE:
ANNOUNCEMENTS: NYD Convergence led by Grape. Lean Pax.
COT: Prayers for those who have lost loved ones during the Holiday Season. Prayers for healthy families and travel. Prayers for individuals who may have some trauma during this season.
“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou
You can’t always control your environment or the things that happen to you, but you can always try to change your outlook or the way you choose to see something or someone.
The Challenge: Be the positive change wherever you are and encourage others with your effort to shape the things that you can change.
Shout out to Oatmeal and sooner for delicious coffee and encouraging and supporting another great AM in the gloom.
-Hanes
WARMUP: Irrelevant
THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.
Signature salt in the wound: EMOM 10 burpees for 5 minutes.
Total burpees per person = 200, just shy of my burpee sprint Q last year (205).
Average calories burned in the 500-600 range
MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.
ANNOUNCEMENTS: chili event, Grow School.
COT: fockers wife due soon, family friends with child in hospice.
Stay salty Nashville. Green Sally out.
WARMUP:
SSH, WMH, GM, high knees
MOBILITY:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward
Prone snow angel
Prone scorpion
Down dog to up dog under the fence and back
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – right, left, both
THE THANG:
7’s: jump squats at the bottom, merkins with extended side plank at the top. Bernie half way up bus hill.
Tabata: 1 minute on, 25 seconds off
Side lunge
Mtn climber
Prisoner squats
V ups
Kick through
High plank
MOLESKINE:
It was an elite, invite only crew. Small but mighty. The weather was perfect and the vibes were high.
ANNOUNCEMENTS:
None. Looking forward to everyone coming back from fall break. See you in the gloom next week.
CONDITIONS:
Noahic
WARMUP:
20 SSH
THANG: The Hurricane
Tabata (2 min on, 45s off)
Retrieve soggy coupon then…
Outer bands:
1 – Sumo Squats w block
2 – Tricep extensions
3 – WW1
4 – Decline mercs
Inner bands:
1 – Lt. Dans
2 – Bicep curls
3 – American hammers
4 – Incline mercs
Storm surge!
Thunderstruck burpee-fest
Eye wall:
Eye wall bear crawl
Eye:
6 inches with block hold
Storm surge!
Thunderstruck burpee-fest
NAMEARAMA:
Welcomed Walter aka Sofa King (sells sofas on Facebook Marketplace)
ANNOUNCEMENTS:
Nashville half-marathon – Oct 26
PRAYERS:
Smokehouse new baby in da house!
Great work boys, always a pleasure!
-EZ
WARMUP: None
THE THANG:
YHC turned forty today, 9/27/1984. So we ran 40 Fifty Yard Sprints in sets of 8. After each set of 8, we did a resting exercise (SSH, LBCs, Big Boi, flutters, mountain climbers, and air press).
When we finished the 40 sprints, we still had time.
So we did 10 more.
Total Sprintage = 2500 yards
On the second to last sprint, I pulled my hamstring.
Finished with 10 minutes of mary.
MOLESKINE: I’m thankful for F3 and what it has meant to me in the back half of my 30s. I’m very excited about my 40s and feel like I’m entering a decade of abundance. Thanks to God for innumerable blessings I have received.
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:
Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle
Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.
Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)
Abs of choice while waiting for six.
Mosey to Tennis Courts
Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.
Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.
Mosey to Sunnyside Hill
Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.
Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.
2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)
One ten-second good morning to close things out!
COT/BOM
MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.
Can’t wait to see what the next decade holds!
Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!
BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.
PA out.
WARMUP:
42 SSH
Stretching
THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.
TEAM 1 were the Winners 3 – 2.
Circled up for some P90X Yoga for 10 mins
5 Mins of Dealers Choice Mary
MOLESKINE:
ANNOUNCEMENTS: 10 Year Anniversary Saturday
COT: Prayers for family and healing.
Always and honor to lead you men. SYITG!
WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG:
Dips x 25
Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges
Dips x 25
11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom
Jog back to the start
MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.
ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am
10th Anniversary convergence September 14th at stonewall. Starts at 6am.
Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.
Congratulations Patty on your upcoming marriage. Wonderful news!
Welcome, @Globetrotter!
COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.
Let’s continue to be there for each other in pursuit of being the best version of ourselves
It was a great morning. Thank you for letting me join in.
