WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: the usual SSH, LBAC, etc
THE THANG:
Mosey to turf and slow cadence dips, irkins, dirkins, step ups.
Mosey to bottom of stairs for stairway to heaven with incline merkins with various workouts at each platform.
Timed runs with each second over for each runner equal 1 burpee. First round the fastest time was 19 seconds and any time over that the second round was more burpees.
Stairway to heaven with double jumps and each pax calling an ab workout at each platform. Natural Ice pretty much knew all the artists for the songs hence avoiding burpee penalty.
ANNOUNCEMENTS: July 4th convergence at Handsomizer. 1st F and Nantaan handoffs coming up next week!
COT: Clarity of job situation and financials. Peace around the world.
Conditions: Stairway to sweat
Warm-O-Rama:
Quick stretch and Side Straddle Hops
The Thang – Triforce of Courage: Third times a Charm
Same 11s format, new battlefield—92 steps of pain.
– Bottom of the stairs: Burpees
– Top of the stairs: WWI Sit-Ups
Each round required a new movement up or down the staircase:
1. Bear crawl
2. Bunny hop
3. Crawl bear down
4. Lunges
5. Crab walk down
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (touch both feet to each step)
10. Lieutenant Dan (lunge + squat combo)
This was a grind. Courage was earned one step at a time.
Moleskin:
This wrapped the Goblet of Ice Trifecta:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :white_check_mark: Courage – Handsomizer
Whether you hit all three or just one, thanks for showing up and leaving it all out there.
Announcements:
– Bomber vs Handsomizer Ultimate next Friday
– 4th of July convergence at Handsomizer (TBD)
– CSAUP in planning – teams of 5
SYITG,
Natural Ice
WARMUP: Two laps around the parking lot.
THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.
MOLESKINE: I need to work on giving clearer directions.
ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.
COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.
WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer
Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC
THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front
Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period
1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs
2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys
3rd period
Lines: overhead stick squats x18
Bench: planks
Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks
Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15
Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators
Mosey back to flag
MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.
ANNOUNCEMENTS:
COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad
WARMUP:
42 SSH = my age!
THE THANG:
The PAX voted and Yacht Rock was the playlist choice.
Pass the speaker run towards Love Circle.
Took a hard right on 29th and headed back to the hill next to the Parthenon.
Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.
Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back
Mosey back to startex with a sprint to the finish.
4 Mins of mary left with some up and downs with burpees
Always an honor to lead.
3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade
MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.
ANNOUNCEMENTS: Check Slack
COT: Prayed out!
WARMUP: dynamic warmup on turf
THE THANG: Used the turf field and picnic tables to do a series of moves. Bear crawl/crawl bear followed by 20 steps & 20 dips. Broad jump with squat walk backs followed by squat jumps and incline merkins x 20. Side lunges and power skips followed by apd hamstring curls and decline merkins x 20.
Mosey to bottom of ramp, 3 sets of rows and politician up ramp.
Mosey back to turf field and repeat 1st iteration.
MOLESKINE: Lots of mumblechatter about economics and shared struggles of the AOQ role.
ANNOUNCEMENTS: BBQ on Sunday, check 2nd F for details
COT: Prayers for continued safety and recovery from storms.
WARMUP: Usual
THE THANG: Grassy Area: dips, decline merkins, step ups, squats
Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform
Incline sprints: 50, 80, :100: effort
Finish with fire hydrants and Jane Fonda
ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute
COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer
WARMUP:
Good Mornings OYO
Willie Mayes Hayes OYO
31 SSHs
14 Imperial walkers
14 Hillbilly walkers
Baby arm circles (14 each direction
Mosey
THE THANG:
We celebrated March 14, also know as Pi Day , with all focus on our favorite mathematical constant π 3.14159…
Round 1
31 big boy sit-ups
4 burpees
1 run up the stairs
59 lunges (29 each leg + 1)
(Run down stairs)
Repeat once
Round 2
31 merkins
41 low plank
59 shoulder taps (29 each side + 1)
Repeat once
Round 3
3 sprints
14 jump squats
Repeat 3 times
MOLESKINE:
ANNOUNCEMENTS:
COT:
– Prayers for Salami’s job uncertainty and job interviews
– Prayers for my wife’s grandfather
Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff
The Thang: Stairway to Heavens
Here’s a polished version of your text with minor adjustments for clarity and flow:
We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.
Thanks again for the opportunity to lead!
