WARMUP:
Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills
THE THANG:
With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.
BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*
*both modes of travel modified to running after fifth round
MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)
DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers
STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.
Mosey back to flag.
MOLESKINE:
What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.
A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.
ANNOUNCEMENTS:
F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.
COT:
Praises for successful software implementation for Formica’s company
Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.
Pleasure as always. Go Tigers.
PA out
WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5
THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary
MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?
We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.
ANNOUNCEMENTS: oh my God so many
COT:
WARMUP: SSH
THE THANG: iiiPillars
1. Academic excellence: 8 burpees, 5 pull ups, 30 BBSU’s, rinse and repeat
2. Passion for Christ: 8 dips, 15 flutters, 20 merkins, rinse and repeat
3. Leadership development: relay sprints
Mary and mosey
COT: prayers for Lorelai with his father passing away a couple of weeks ago, prayers for some of the SPCA teachers who are battling cancer, prayers for summer, and others
WARMUP: normal
THE THANG: Tabata workout (1 minute on, 15 second rest), 2 rounds with a lap in between each group
SCOTT (staggered merkins, Caroline dry docks, OH press, twist merkins, tricep dips)
STAPP (squats, Turkish getups, Apollo ohnos, prisoner squats, pulse lunge)
CHAD (crunchy frogs, hollow body hold, APD’s, dead bugs)
:grapes:
WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches
THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints
-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS
Mosey to start with one legged burpees and Mary to end it
MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG
ANNOUNCEMENTS: Merlin Madness
COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes
THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.
After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.
BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.
Blue – 10 | Red – 0
Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.
“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00
WINNER: Blue
Blue – 40 | Red – 0
“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00
WINNER: Red
Blue – 40 | Red – 50
“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00
WINNER: Red
Blue – 40 | Red – 130
“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes
WINNER: Blue
Blue – 120 | Red – 120
“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00
WINNER: Blue
Blue – 160 | Red – 120
“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00
WINNER: Red
Blue – 160 | Red – 210
“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00
WINNER: Red
Blue – 160 | Red – 270
This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.
Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.
MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!
Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…
ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall
COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country
God bless America,
PA out
WARMUP
seal claps
air press
hillbillies
imperial walkers
good mornings
willie mays hayes
THE THANG
dora: 100 burpees, 200 dips, 300 fire hydrants
7’s: WWII’s, hand-release mericans
ANNOUCEMENTS
today (9/3) brews day at 12th south
9/11 convergence (check slack)
9/14 10 year anniversary 6am at Sevier Park by the pavilions
COT
prayer for grape’s parents
WARMUP:
25 Side straddle hope, in cadence, 4 count
20 LBACs, in cadence, 3 count
20 Imperial Walkers, in cadence, 3 count
THE THANG: partner up
1. Sprint up hill, jog across field; 100 merkins (Partner 1 10, P2 plank – rotate to 100); jog back to bottom of hill and wait for Pax with AL Prom Dates (to the beat of No Sleep til Brooklyn)
2. Sprint up hill, bear crawl across field; 100 LBCs (P1 10, P2 hold 6 inches up – rotate to 100); jog back to bottom of hill and wait for Pax with Flutter Kicks
3. Sprint up hill, jog across field; 100 squats (P1 10, P2 air chair – rotate to 100); jog back to bottom of hill and wait for Pax with stretch
4. Lap track and meet in the middle
5. Circle up and each man shared a thing they’re grateful for, a life hack and a worry they’re carrying. 3-5 burpees in between each man.
6. Lap track
7. 5, 4, 3, 2, 1 pull ups at playground
MOLESKINE:
ANNOUNCEMENTS: PA birthday workout Wednesday, 8/21 at 5:30.
COT:
WARMUP: Mosey to the 50, standard warmup fair
THE THANG:
12 Days of Fitmas
PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back
…and so forth til we get through all 12 days/rounds.
1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins
The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.
MOLESKINE:
ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack
COT: greatful to be able to lead this morning, thanks for having me Greenmachiners
