F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
4.6 Mile Party Pace run discussing life and other stuff
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSHG, Good Mornings, WMH, Slow Squats, Marine Merkins (Demo)
Mosey to the Lipscomb amphitheater with a brief stop for pullups.
THE THANG: 50s 100s Lightening Round
Partner Up: Round 1: 50 DIDs: between you
Partner 1 box jumps up the steps x2
Partner 2 The exercise
Flip Flop
Round 2: 100 Palm Squats, Z chairs, Lunges P1 Runs P2 exercise
Round 3 Lightening Round AMRAP P1 Jumps x1 P2 Exercise FF
Mosey Back with the Indigenous Peoples Run to Star Deck
Mary: PAX dealer’s choice.
MOLESKINE:
ANNOUNCEMENTS: Natural Ice Games Night Saturday 5/4; Brews Day Tuesday 5/7 12 South Tap Room 4:30
COT: Prayers and Done
CONDITIONS:
Plenty damp but the rain thankfully cleared out.
WARMUP:
Mosey to the field for a 3/4 lap and then circle up in the middle to get plankpril out of the way with a 4:00 plank to some delightful Italian jazz courtesy of Piero Umiliani.
THE THANG:
With plankpril complete, it was time for today’s jazzy escalator workout. PAX complete the first exercise in the list below and take a lap around the track. Build on round 1 with the next exercise followed by another lap. RnR, continuing to build on the previous round all the way through to the final round of all 10 exercises.
1. Jump Squats x 5
2. Ab Thruster x 10
3. Z Chair x 15
4. Z Press x 20
5. E2K x 25
6. Ranger Merkin x 30
7. Crab Cakes x 35
8. Imperial Squat Walkers x 40
9. SSH x 45
10. Extenders x 50 cut for time
Mosey back to Startex for COT/BOM.
MOLESKINE:
What started off relatively tame quickly escalated into an unpredictable sensory experience that, before we knew it, reached its end rather abruptly. But that’s jazz sometimes!
Welcome to FNG David Gilpin nka Pipe Dream, a nod to his unrealized potential as an organist. If this is news to you, I invoked Q rule 17.3 during coffeeteria. IYKYK
ANNOUNCEMENTS:
Pencil Pusher needs some help moving next Saturday, May 11. See Fish’s message above for details
COT:
– Continued prayers for Pep’s next project.
– Prayer for Go Fish selection
– Prayer for Full Monty as he steps into a new chapter in his career
I felt honored to see so many given the rainy morning, and it was a pleasure to lead each of y’all. Keep showing up!
Still jazzed,
PA
WARMUP: No Warm Up – Played the Song “Great Day to Be Alive” as a 4 min warning and opportunity to stretch
THE THANG:
TRIVIA Concrete vs Steel
Divided the 4:13 men into their fraternities and divided the rest of the PAX
Must perform a Burpee before answering the question
Q1 – Core Principles of 4:13 Strong
13 SSH
Q2 – Mission of F3
2 Column Caboose is Loose run with YHC setting the pace
Round 2 – Bible
Q1 – Noah’s Sons Names
BOMBS – Starting at 5 and adding 5 reps each exercise
Q2 – How many years were the israelites enslaved
2 Column Caboose is Loose run with YHC setting the pace
Round 3 – Finances
Q1 – Reasons to save money
BOMBS – Starting at 10 and adding 5 reps each excercise
Q2 – Who needs a budget
2 Column Caboose is Loose run with YHC setting the pace
Round 4 – Work
Q1 – What does OSHA stand for
BOMBS – Starting at 10 and addeing 5 reps each excercise
Q2 – What are two free things you can bring to the job
2 Column Caboose is Loose run with YHC setting the pace
Stopped at stop sign and walked back to the Startex together.
Last Question for 5 points:
What are the requirements to graduate 4:13?
Group stuggled to answer this question, so we settled it with a Ring of Fire won by West Side.
Game ended in a tie for the first time.
Always honored to lead at 4:13. Thanks, Chunks
SIGNING DAY 4/26 AT 11:30 AM! Come support these men as they start the real work at their new jobs.
WARMUP: Warmup mosey to courts + active stretches upon arrival.
THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.
MOLESKINE: (Can someone tell me the difference between this and announcements?)
ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest
COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.
Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.
Always a pleasure to lead. Sally out.
WARMUP:
Mosey to the Parking Garage
Normal warm up of SSH, Imperial Walkers, Little Baby Arm Circles
THE THANG:
Exercise at the bottom of the ramp, mode of travel up the ramp to half way do the exercise again, mode of travel to the top of the ramp excercise again
Exercises: Merkins, Hand release merkins, big boy situps, LBCs, Lunges, Jump Squats
Mode of Travel: Bear Crawl, Lunges, Mosey, Bernie
Pass the Speaker Caboose is loose run back to the startex
MOLESKINE:
Reach the top of the parking garage
Paused for a moment to take in the sunrise and think about the meaning of the upcoming Easter Weekend.
Shared a little bit of what I said at my Grandfathers funeral about being present in everything we do
ANNOUNCEMENTS:
4:13 Class in need of encouragement, so make plans to come and encourage these men as they start a new life.
UFC 300/BBQ on 4/13/124 in Hendersonville. Check out 2ndf for details
Plankpril startes 4/1/24. Check slack for all the details
COT:
Closed in prayer for Easter and all of us dads to be present with our kids.
WARMUP: Willie mays hays, forward fold, cherry pickers, arm stretch
THE THANG: mosey to parking garage
The Deck of Cards
ANNOUNCEMENTS: murder mile at Green Machine this Thursday
Plankpril is approaching
WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer
THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)
Return to startex
Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed
MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.
ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!
COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found
It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!
— Toothless :tooth:
WARMUP:
– overhead claps: 20
– seal claps: 20
– imperial walkers: 15
– good mornings: oyo
THE THANG:
– hand release Mercian: 100
– Alabama prom dates: 200
– fire hydrants: 300
– dips: 200
– american hammers: 100
– pullups: 50 with partner running around track
– ended with mary
ANNOUNCEMENTS:
Plank-ril – month of April pranks planking
COT:
– Praise blacklung’s dad has a fall but no fractures
– Princess Aurora’s sister in law: post child birth issues
WARMUP:
Mosey to midfield for a little COP:
– SSH
– LBAC
– Randies
– Moroccan Night Clubs
– Fire Hydrants
– WMH
THE THANG:
Line up in the end zone for a L.E.A.P. D.A.Y. escalator. Each round, PAX perform exercise, Bernie to 50-yard line, and jog back. With each successive round, PAX are adding the next exercise on top of previous exercises before their runs.
Lunges x 10
– Eccentric Squats (3-ct down) x 20
– Apolo Ohnos x 30
– Plyo Jumps x 40
400m lap to shake the legs out, and then, in keeping with the day’s “extra” theme, perform final round with all four exercises one more time.
Moving into the upper body portion with the same format.
– Dive Bomber Merkins x 10
– Ab Thrusters x 20
– Y-Raises x 30
200m lap followed by an extra round of all three, then mosey to the pull-up bars.
Split into groups of three. One group calls ab exercise while they perform 29 pull-ups each as a team (modified for time, but not before t-cell, moneyshot, and YHC tested the original plan).
FIN
MOLESKINE:
Soundtrack consisted of bonus/hidden tracks through the years, and there were some real nostalgic gems in there.
Always a great group at greenmachine. Thanks to Focker for letting me take the reins on this extra day and for caffeinating us all. I might need to make GM a part of my routine.
ANNOUNCEMENTS:
Murder Mile – 3/28
Plankpril – 4/1-4/30
COT:
My BIL and his wife’s pregnancy
Haggis’s job search
PA out.