WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.
WARMUP: Navigating the mayhem and crowds.
THE THANG:
Played 5 rounds of Nerf. Battle Royal, Capture the Flag, Sword fighting… we did it all!
MOLESKINE:
That was one of the most fun nights I’ve had in a while… Thanks to everyone who came out and I’m really looking forward to the next f3dads Night Out!
Grape and Hipster’s crews definitely trained before coming out tonight… they stayed tight and were a force to be reckoned with :man-boy-boy:
Motion to change morning stār’s name to SpiderMonkey… First two rounds he was everywhere! :monkey:
Ex-Pat was on sneak attack all night :ninja:
Dragon Spark and Wolfpack were duking it out nonstop :gun:
FNG Robert may have had the most fun of us all… constantly scheming on what to do next.
ANNOUNCEMENTS: More f3dads get togethers are coming… keep an ear out!
COT: Too tired for a circle.
WARMUP: short and typical
THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round
MOLESKINE: A+ playlist ranking by Vector
ANNOUNCEMENTS: convergences on 6/26 and 7/4!
COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble
WARMUP: none
THE THANG: deck of death
– suits
– hearts: lieutenant Dan
– Diamond: hand release merican
– spade: windshield wiper
– Club: burpee
– run every five cards
ANNOUNCEMENTS:
– July 4 convergence at handsomizer
– June 27: nantan ceremony at green machine
COT:
– prayer: grape going with family to California. Nervous mom is the hard thing
– Praise: pa’s dog survived a weekend in the crate
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
CONDITIONS: Nostalgic
WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).
THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.
#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.
Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.
COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.
Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .
Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!
WARMUP: none
THE THANG:
– dora-ish
– one partner runs in a rectangle (endzone to 50 yard line to sideline to endzone back to sideline)
– while other partner doing a slower movement
– switch when first partner meets second partner
– slower movements:
– komodo dragon
– murder bunnies
– bear crawls
– reversies
– dora:
– exercises:
– 50 mericans
– 100 windshield wipers (each side half)
– 150 fire hydrants (each side half)
– 11’s
– exercises:
– mericans
– squats
COT:
prayers:
– esposa’s wife’s shoulder (going to doctor to find out what to do) prayer for jumping children
– grape’s knee cap (the michelangelo anterior davinci metaclorian tendon is the medical term)
– cowboy’s uncle had a stroke
WARMUP: dynamic
THE THANG:
“AI can’t make this up”
Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle
Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards
Maundy Thursday – Washing of the feet; stairs
Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards
Holy Saturday – ring of fire
Easter – up downs to “christ the lord is risen today”
MOLESKINE:
Easter
ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.
COT: Matador’s international students event
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b
WARMUP:
Mosey to high ground, circle up
WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo
THE THANG: Month of the FNG Prep! :fng:
PAX count off forming three groups, 1, 2, 3…
– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise
All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.
Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)
All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)
Circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”
MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??
Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….
Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)
ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details
COT:
– Toothless shared
– Grape shared
COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!
As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.
SYITG,
— Toothless :tooth:
