Tag: Grape

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Treasure hunt

AO: the-knoll
Q: morning stār
PAX: Grape, Tebow, Tea Party, El Capitan, Pearl (Jonathan Halter), Lady Liberty, Timber, Sooie, The Banker, Sparrow, Ex-Pat, Malibu, Evee (2.0), Bumble bee (2.0), Iowa (2.0), Samwise (2.0), Blackhawk (2.0), Noble Virus (Franklin)
FNGs: None
COUNT: 19
19 PAX got together to celebrate YHC’s 41st birthday. 19 and 41 are both prime numbers.

CONDITIONS: dusky and damp with a slice of invigoration

WOR: 41 SSH

THANG:
1 body builder burpee every minute (or so) for 41 total. Lots of movement in between.

As we went we reviewed the F3 mission and the-knoll’s unique expression of that:
“The Bellevue AOs are neighborhood workouts that accelerate F3 Nashville’s mission by equipping men to lead their lives and families with strength and integrity.”
We do this by creating opportunities for men to:
– get physically fit,
– choose fellowship over isolation
– engage with and live from their hearts
– and grow as virtuous leaders

YHC invited several PAX to share why they keep posting. Feeling glad and tender to hear the feedback.

MOLESKIN:
– Appreciate everyone coming to celebrate and work together. Was great to see the Franklin PAX visit.
– What I shared today would not have been possible without the COT we’ve built over the last year. Appreciate all the men (and kids) that have shared intentionally from their hearts to build this safe container.
– What I shared today I was able to articulate with greater clarity than ever thanks to the narrative focused trauma care (storywork) I’ve done with Mark H. from thesoulreserve.com/ and the work I did with Dr. Jake Smith Jr. via the goplumline.com/ heart group. It’s built on the work I’ve done through many thecrucibleproject.org/ and www.edgeventure.org/ groups before that and many conversations with my God, my wife and trusted friends and allies.
– I think there is a war being waged for the hearts of men (and women) and the assault of darkness starts in our childhood. As adults we can excavate our stories for the hidden treasure of truth and help our families do the same.

Announcements
– Gullivers travels continues
– F3 Fairview launches Sept 5th see #1stF for more details
– F3 Franklin has a family get together at Arrington Vineyards this Saturday
– Check slack for more

COT:
“”What we hunger for perhaps more than anything else is to be known in our full humanness, and yet that is often just what we also fear more than anything else. It is important to tell at least from time to time the secret of who we truly and fully are, because otherwise we run the risk of losing track of who we truly and fully are and little by little come to accept instead the highly edited version which we put forth in hope that the world will find it more acceptable than the real thing. It is important to tell our secrets too because it makes it easier, for other people to tell us a secret or two of their own.” – Frederick Buechner”
“”It is the glory of God to conceal a thing, but the honor of kings is to search out a matter.” -Prov 25:2″
When I was 13, after my parents divorce had settled, my dad pulled me aside in the parking lot of my mom’s apartment and said to me: “Since I’m not around anymore, you are now the man of the house. It’s your responsibility to take care of your mom and sister.”

This message filled me with a sense of pride, terror and confusion. And as the years went by I was asked–and many times forced–into roles that I had no business being in as a teenager. My parents used me to communicate to each other and I became the mediator of our family. I was the “middle man” but I was still a boy … I was a “middle boy”.

What I see now is that this all led me to internalize several dark lies about myself. By living from those lies I was able to build some skills that actually made me “successful” in school, career and other ventures. I was driven from the shadows of my subconscious to prove myself to the world around me. This way of life had a deep cost though, as I’ve come to find out.

My lie is that I’m flawed and incapable. That I’m unworthy of care. When something goes wrong I think it’s my fault and I should have prevented it. And I’m alone to figure it out.

When I feel this I …
– abdicate my roles and responsibilities
– take ownership of others’ problems
– seek validation through helping others
– sedate myself with food

Then I roll over and surrender to my inner critic who points to all this as proof that I’m unworthy of living my own life, not to mention incapable. Then, I double down in my drivenness to prove that wrong and the whole process starts over again.

I’ve been doing this for 31 years and it’s costing me the joyful, adventurous experience of a life well lived. I constantly battle the effects of stress on my body and mind. I’m detached from my loved ones. and I’m missing out on moments with my wife and my boys that I will never get back.

HOWEVER, these lies are not true.

What’s true is…
– I am precious
– I’m wanted
– I’m a delight
– I am a worthy prince

I’m a devoted and faithful husband, father and friend. My companions experience kindness, wisdom and partnership that leads them to freedom and breakthrough.

I am a worthy prince, so I can…
– receive Gods love and care for me
– govern what’s been entrusted to me
– delight in and support those in my care
– love my allies and enemies alike
– mobilize and encourage groups and families to accelerate in maturity

I can embrace teamwork and find joy in fellowship. I can smile as I gaze into the mystery ahead and move into it with power and confidence. I can ask for what I want and need and allow others to do what they are going to do. I can take care of myself. I can stop assigning others the role of validating me and my existence – I am worthy and valued and I can receive God’s love and care for me. I can practice forgiveness and receive forgiveness and I can live my life to the very last drop.

YHC encouraged the PAX to take the next step in their own personal journey to living out of the “secret of who [they] fully and truly are.”

Stay curious my friends,
-m*

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Daft Punk is playing at my house

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Two Face, Zelenskyy, Sooie, Haggis, Black Lung, Go Fish, Will Norton, Grape, Swiffer, Foot Drop, Fake Job, gov’t mule, Tackle Box, Good Morning America, Full Monty
FNGs: None
COUNT: 18
CONDITIONS:

Oh-so hot, the perfect foretaste of what will surely be a steamy 14th anniversary.

WARMUP:

Mosey to the field for some

SSH
I’s, Y’s, and T’s
RAC->MNC->RRAC
WMH
SnL Squats

THE THANG:

Marriage, like life, is a dance. With YHC celebrating an anniversary tomorrow, it was time to prep with a dancer-inspired workout.

STEP 1

4 sets:
Explosive jump lunge w mid-air switch x 5 ea side//1’ rest with Merkins x 20

STEP 2

4 sets:
Bulgarian split squats x 12 ea side//1’ rest with Prone Snow Angels x 20

Shake it out with a lap

STEP 3

4 sets:
Partner Nordic Curls x 8-10, alternating each set

STEP 4

4 sets:
Deep Squat Calf Raises (with wall assist) x 15//Tibialis Raises x 20

Reverse crunch for six

STEP 5

4 sets:
Pull-ups x 8-10//Pseudo-Planche Merkins x 15

Mosey back to flag

ANNOUNCEMENTS:

– Gulliver’s Travels challenge is in full swing. The perfect excuse to check out some AOs you might not otherwise attend. Speaking of…
– 4:13 Strong is back in action. Hit up thestronghold and help lead this class of men toward new lives.
– Night Moves at Bicentennial Park this Saturday.

TAPS:

– Praises from Haggis for a special time on the road with his dad.
– Prayers for Swiffer ‘s friends’ daughter Victoria and her upcoming surgery, and praises for a successful first operation.

A pleasure as always, men. Life’s a dance, and you sure learned as you went today!

PA out

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Relay Races

AO: iiipillars
Q: Chunks
PAX: Grape, princessaurora, Black Lung, Right Said, Pep, Foot Drop, gov’t mule, YumYum, Tackle Box, Zelenskyy, Two Face, t-cell, Harbaugh, Jazzy Jeff, Swiffer
FNGs: None
COUNT: 16
CONDITIONS:

WARMUP:
Grab the 2 Coupons and Mosey to the field
41 SSHs

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 2 were the Winners 3 – 2.

Circled up for some P90X Yoga to end

MOLESKINE:
Always an honor to lead. SYITG
ANNOUNCEMENTS:
Check Slack, busy July
COT:
Prayers for the Webb Family

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Nerd Trivia

AO: westeros
Q: SalPal
PAX: The Merchant, Detective Pikachu, Siri, Chunks, Pep, bluemule, Grape, Solo Cup, Salami, Hedwig, CubCadet, Sooie, Ackbar
FNGs: None
COUNT: 14
CONDITIONS: Cool and refreshing, like a dwarven ale after a long and tiring journey.

WARMUP: Mosey + Burpees

THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.

MOLESKINE: Lots of activities in F3 Nashville. See slack for more.

ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more

COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.

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Once Upon a Time in 13 Rowdy Colonies

AO: greenmachine
Q: Hair Band , Black Lung
PAX: Dumpster Fire (F3 Naperville), Pebbles, moneyshot, Hipster, McAfee, The Merchant, Rocket Mortgage, Works for a Guy, Natural Ice, bluemule, DintyMoore, Dilbert, Good Morning America, Cowboy, El Capitan, Wolfpack, SalPal, Hair Band, Sparrow, Tim the Toolman, Black Lung, Esposa, Grape, Country Parkour, Under the Table, Haggis, Strutter, Chunks, Michelin Man, Focker, Fake Job, Late to The Party
FNGs: 2 Fake Job, Late to The Party
COUNT: 34
CONDITIONS: bright and swampy

WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips

Run half lap around the track and start from the top. 3 rounds.

Total reps 1776.

MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance

Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

ANNOUNCEMENTS:

COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare

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Graditude for 8 Count Bodybuilders

AO: iiipillars
Q: Natural Ice
PAX: YumYum, Michelin Man, Grape, Haggis, LorelaiG, Two Face, Tackle Box, Black Lung, Pep, princessaurora, Go Fish, Focker, Natural Ice, Full Monty, Foot Drop, Jazzy Jeff
FNGs: 2 Foot Drop, Jazzy Jeff
COUNT: 15 and a late @blacklung
CONDITIONS: Perfect

WARMUP: SSH, Arm Circles, Stretching

THE THANG: A fully plagiarized bluemule work out

Part 1
The pax went for a nice long mosey searching for a flat parking lot.
After forming a circle the instructions were simple, share something you are grateful for from this last season and lead the pax with 4 Eight Count Bodybuilders. All 15 pax expressed grateful hearts leading to the completion of 60 Eight Count Bodybuilders with impeccable form.

Part 2
After a mosey back the startdex, we rinsed and repeated the previous thing, but this time each Pax shared something they were looking forward too. With the addition of Black Lung we racked up an additional 64 Eight Count Bodybuilders leading to a total of 124.

MOLESKINE: Keep a grateful heart as this could have been sets of 10 burpees.

– 4th OF JULY CONVERGENCE ALERT – AOs will converge at greenmachine with a co-Q from Black Lung and Hair Band
–
– YHC & Firefox will be hosting The Hunger Games™ round 3 at the Ice Haus®, 7pm on 7/12 :cut_of_meat: :game_die: —– Potentially a whole wild boar will be smoked (if not I got a brisket and a pork butt)
– Our summer Brew Ruck is scheduled for Saturday 7/13!! Details will come from Red Skull in nashville-rucking
– Night Movez returns on Saturday 7/20 at 6:30pm, details from SalPal here f3nashville.slack.com/archives/CB0LHPZ2R/p1718206100184169
– An f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989 for the upcoming 5k at Geodis Park on 7/27, home of handsomizer!! Hit up Salami for details!

COT: Prayers for Grandparents and traveling familes

Thanks again men of iiipilars for having me out. Next time we will have a themed play list and burpees

:naturalice:

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Brought to you by Chat GPT

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Blueliner, Spinal Tap, Natural Ice, Freakonomics, Salami, Old Maid, Cuban Missile, Frasier
FNGs: None
COUNT: 11
CONDITIONS:

WARMUP: Nah, Lets’ get into it.

THE THANG:
Divided PAX into two teams by counting off 1’s and 2’s. Didn’t think this would be that much of a struggle for the PAX, but it is Friday.

Each team grab a coupon and caboose is loose run passing the coupon to the back and sprint to the front.

Stopped at the back parking lot for the thang

I used the prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block” to create the workout and I think it delivered

Station 1: Relay Run (5 minutes)
– Teams line up at the starting point.
– One member from each team runs to a designated point (50 yards) carrying the cinder block, drops the block, and runs back to tag the next team member.
– The next member runs to the block, picks it up, and returns to the start line.
Station 2: Block Exercises (10 minutes)
– Each team performs the following exercises with the cinder block. Teams rotate after each member completes their set.
1. Cinder Block Squats (10 reps per member)
2. Cinder Block Overhead Press (10 reps per member)
3. Cinder Block Curls (10 reps per member)
4. Cinder Block Tricep Extensions (10 reps per member)
Station 3: Team Circuit (10 minutes)
– One team member performs the exercise with the cinder block while the rest of the team does a bodyweight exercise. Rotate after each member completes their block exercise.
1. Cinder Block Thrusters (10 reps) – Rest of the team does Plank
2. Cinder Block Lunges (5 reps each leg) – Rest of the team does Mountain Climbers
3. Cinder Block Rows (10 reps each arm) – Rest of the team does Flutter Kicks
4. Cinder Block Russian Twists (20 reps) – Rest of the team does Burpees
Station 4: Block Carry Relay (10 minutes)
– Teams line up and each member takes turns carrying the cinder block around a 100-yard loop.
– While one member is running with the block, the rest of the team is doing continuous exercises:
1. Round 1: Merkins (Push-Ups)
2. Round 2: Squats
3. Round 3: Plank
4. Round 4: LBCs (Little Baby Crunches)

PAX did some laps with sprints between each station.

Made our way back to Startex with the coupons, but set them down and did another sprint to the finish.

Ended with about 3 mins of Mary
MOLESKINE: :
Always and honor to lead you men.
COT:
Happy Father’s Day to all the dads
Congrats to Frasier for a big week last week
Sign up for the 5k on July 27th at this illustrious AO.

Till next time. Strength and Honor
Chunks

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Clubhouse

AO: offthebooks
Q: Go Fish
PAX: Grape, Zelenskyy, gov’t mule, Harbaugh, Howitzer
FNGs: None
COUNT: 6
CONDITIONS: amazing

WARMUP: none

THE THANG: 3.2 miles on the white trail at a 12:00 party pace

MOLESKINE: Will was destined to see those people again.

ANNOUNCEMENTS: 2.0 workout this morning!

COT: thanks to Go Fish for the prayer

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Ultimate!

AO: iiipillars
Q: wardas1
PAX: t-cell, Go Fish, Tackle Box, princessaurora, Grape, gov’t mule, Pep, Two Face, YumYum, moneyshot, Haggis, It’sJUSTLunch, Baguette, ironlung, Harbaugh, Full Monty, Fannie, Secret Stash, Howitzer, Swiffer
FNGs: None
COUNT: 21
CONDITIONS: humid

WARMUP: 30 of a lot of different things to try to make this feel like an actual workout

THE THANG: ultimate!

MOLESKINE: I believe the skins defeated the shirts, though it was a hard fought battle. No one knows the rules, and you know what, that’s ok.

ANNOUNCEMENTS: 2.0 workout today!

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Decision Fatigue

AO: greenmachine
Q: Michelin Man
PAX: Focker, moneyshot, Grape, Cowboy, Michelin Man, Haggis, t-cell, DR St. Louis Pax Named?
FNGs: None
COUNT: 8
CONDITIONS: Muggy. Almost underwater.

WARMUP: Who needs to warm up? Come early to warm up.

THE THANG: Decision Fatigue

1. Ran about 1 mile. Good clip.
2. Bottom of big hilly sidewalk at west end of parking lot. Count off 1s and 2s. 1 and 2 is a team. Team comes up with a stationary exercise for the bottom of the hill, a travel up the hill exercise, a stationary top of hill exercise, and a travel down (very steep!) exercise. No repeats.
3. Teams chose a mixture of lunge walks, merkins, squats, dry docks, flutters, imperial walkers, crawl bear, bernies, etc.
4. Ran about 1 mile back in Indigenous People run formation.
5. Mary – choose your own adventure abs by the Pax.

MOLESKINE: The goal today was for me to make as few decisions as possible as this is my busy work time and I’m in brain overload. As moneyshot noted, the only material thing I picked was the crappy Festival Bangers playlist on Apple Music.

ANNOUNCEMENTS: Check -f3-nashville-general Toothless report.

COT: Prayers were lifted up. We reflected on Focker’s great Bible Verse decision of Micah 6:8. We listened to the sound of no cicadas.

MM out.