Tag: Hair Band

Posted on

Cluster

AO: thestronghold
Q: tampalibra
PAX: Chunks, sooner, Oatmeal, Ginger, Red Skull, Skeet, Decaf, Shocker (Mark Holmes), toga, Ponzi, Pole Dancer, Young and Restless, Dan Tanna, Pearl (Jonathan Halter), DintyMoore, Crawlspace, Right Said, Hair Band, Mullet, Wedding Singer, Minnie Pearl, Catfish, Chyna, Whoopi, Escort, jackie moon, Toadstool (aka Princess Peach aka formerly PlayStation), Tail and Mane, Barney, Dpole?, Yes Chef, SaxMan, BigRig, Air Ball, Toots, Square Root, Wolverine
FNGs: None
COUNT: 38
CONDITIONS: Perf

WARMUP:
50 SSH, 10 Merkins, 25 Flutters, 10 WMH, 10 GM’s

THE THANG:
First, YHC quickly realized there was not enough blocks for what was planned. I don’t feel like I pivoted very well tbh, that’s on me for not having a backup plan in place.

Here is what was rx’d:
– 15 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 14 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 13 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 12 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 11 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 10 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 9 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 8 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 7 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 6 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 5 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 4 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 3 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 2 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 1 Burpee Block jump overs, 50 We’re not worthy’s, 200m run

In reality here is what happened:
Partner up – 1 block per partner group
– 15 burpees together
– P1 does 50 HR-Merks while P2 runs, flipflop
– P1 does 50 WNW’s while P2 runs, flipflop
– 14 burpees together..etc

2-3 rounds in YHC called an audible, rallied the troops, apologized for poor planning, constructively criticized poor listening, stupid questions, and bitching from PAX, and then prescribed finishing out the burpees (apocalypse+) starting at 13. Funny enough the MC and smart-mouths stopped :man-shrugging:

MOLESKINE: Lessons learned on leadership, planning contingencies, listening, using the time someone gives you to ask questions, etc

Posted on

Tortoise & Hare – Run #1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Hair Band, Right Said, Crawlspace, hambone, Young and Restless, SalPal, Skeet, Take 3, D Pole, Jackie Moon + 9 FNGs waiting to be named on Thursday
FNGs: None
COUNT: 23
CONDITIONS: A chilly 19 degrees

WARMUP: SSH, IW, Squats, Stretching

THE THANG: Pair up and RUN!!

MOLESKINE: What a great first run for the new class. Everyone finished sub 40:00 today. Thanks for the great F3 support this morning.

COT: Prayers for strength, courage and wisdom

Posted on

Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

Posted on

Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

Posted on

AOQ Grow School

AO: -f3-nashville-general
Q: Hair Band
PAX: Toothless, Right Said, Young and Restless, Natural Ice – CBO, Firefox, Pebbles, t-cell, hambone, SalPal, Tim the Toolman, Hair Band, F3 Omaha: @Lot Lizard, @g-string
FNGs: None
COUNT: 13
CONDITIONS: nippy

WARMUP:
Hair Band was late so Toothless and the boys took us through a warm up

THE THANG:
Once HB finally showed, we moseyed to the hill by the flag and had a relay race.

2 teams
Both teams do burpees
1st person does a 10 burpee buy in then runs up the hill, touches the flag, and them back down tagging the next person
The next person does not have to do the buy since they have been doing burpees the whole time
First team to complete gets to choose next exercise
Rinse repeat
Winning team gets first dibs at breakfast/coffee

During the beatdown HIMs were encouraged to discuss:
1 What “hooked” you into joining F3?
2 What leadership did you witness?

Final Tally
Team 1: IIII
Team 2: II

Breakfast is served

We were joined by Black Lung, Jason Callen (Deep Dish), & one other who i’m forgetting

t-cell shared some wisdom and thoughts surrounding the starting of F3 Nashville. He read some emails sent to him from F3 Charlotte when F3 Nash was first getting kicked off.

We split into two groups and had discussion time prompted by a list of questions the SLT put together. Groups were encouraged to pick the questions that stuck out, not necessarily go through all. :party_parrot: I encourage each of you to read these questions and answer one that sticks out to you below, let’s keep the discussion going!

List of questions:

1 Who is your favorite AOQ? And why? 
2 What makes you afraid of being an AOQ/stepping into leadership? What are your insecurities as an AOQ? 
3 What should the trajectory of an AOQ look like?
4 What makes a quality transition? How can new AOQs be lead best? 
5 What’s the one thing you do that makes your AO successful? 
6 What does success look like as an AOQ? 
7 1⭐️-10⭐️ AOQ experiences? What would perfection look like?
8 What are their experiences as AOQs? 
9 What is a good FNG intake process? 
10 How do we reconnect with Kotters? 
11 How can the AOQ be the Chief Energy Officer?
12 Best practices to achieve? 
13 What makes a good AOQ? 
14 What makes a bad AOQ? 
15 Where are AOQs not performing their duties? 
16 What should the trajectory of an AOQ look like?
17 What makes a quality transition? How can new AOQs be lead best?

Takeaways:
– “It’s about the led, not the leader”
– Growth trajectory of AOQ:
1. Aware of breadth of influence:
1. Tone
2. Energy
3. Expectations
4. Connection
5. Give “permission” to others
1. Grow in confidence and skill
2. Set other men on fire to lead and grow

– As soon as you start feeling comfortable in the role, start looking for and investing in your replacement – basically lead before you’re ready and leave before you’re ready. You’re stewarding the time in the role well as a servant leader, not holding onto it forever.
– Personal connection is magic of F3
– Main fear to starting as an AOQ is “will anyone show up?”
– Best AOQs have a “presence,” I.e. they are felt when there and immediately missed when gone, they set the tone
– Many AOQs may stop at the logistics level, but it’s important to be intentional in thinking of the impact beyond logistics
– Big focus should be on growing leaders for sake of not just F3, but for how that shapes them as they go back to their families & workplace

ANNOUNCEMENTS:
• Cruel Hall Butterball Crawl! See main channel for details

COT:
• family & friends going into surgery, HIMs with new borns and babies on the way

Thanks so very much to everyone that attended, I would love to do this again. Special shout out to Toothless, Right Said, Natural Ice – CBO, & Chunks for their invaluable help in planning and putting this together. Additional thanks to t-cell for spending time with us and sharing.

It was a pleasure to Q this, I had an absolute ball.

Rock on,

Hair Band

Posted on

Tussle-Lite

AO: atlantis
Q: Pole Dancer
PAX: Wolfpack, Hair Band, Schnauzer, Puzzlah, Toothless
FNGs: None
COUNT: 6
CONDITIONS: warm and damp

WARMUP: side straddle hops, little baby arm circles, willie mays, good mornings, light mosey to get us going

THE THANG: TUSSLIN’

A recreation of each stop of the Tussle- doing half the reps.
– Bear Crawl
– 25x clean & press w/ coupon
– John Cusack coupon carry to the swings
– Plank alternate shoulder taps & knee tucks
– Mosey around the tank
– 25x Underdogs
– Mosey around the tank
– 25x side-step merkins, 1/2 per side
– Farmer carry coupon to startx
– 25x iron mike
– Mosey to the ledge
– 25x box jumps
– Mosey to startx
– 25x burpees

MOLESKINE:

Downgrading our goal from “Winning” to “Finishing”

ANNOUNCEMENTS:

Tussle this Saturday- still looking for 2x participants on Team Hair Band

No Noise November ongoing

COT: Prayers for a safe move for Schnauzer, victims of the hurricanes still working to build back, lifting each other up as one nation.

Also Schnauzer, Atlantis will miss you! You’ve been an excellent member of the PAX ever since we flagged you down on a run and dragged you back into the F3 world; come on back and visit us whenever you’re in town!

PLAYLIST: https://open.spotify.com/playlist/6vBVxJJiKbeywlL5Rn62cX?si=934e702531b445aa

Posted on

Tortoise & Hare, S5E2

AO: thestronghold
Q: Red Skull
PAX: Papa Bear, Pop-A-Lock, Chunks, Crawlspace, Right Said, Young and Restless, SalPal, Hair Band, Speedway, Zoro, Filet O Fish, Ol’ McDonald, Crockett, DreamCast, C Sharp, 10 Pack, Pearl, Snapper, Slash, Vere Want, Humble Boxer, World Tour
FNGs: None
COUNT: 23
CONDITIONS: 66 degrees and humid

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: Get into assigned pace group (led by at least one F3 man). We had a total of five groups: 26:00, 28:00, 30:00, 32:00 and 34:00. Things went even better than expected with 10 of 14 4:13 Strong men reaching a new PR, one of which was a new course record for the class of 25:12.

MOLESKINE: It is much easier to push yourself and do hard things when you have someone doing them with you. Thank you to my F3 brothers for slowing down and encouraging the 4:13 Strong men. We had a huge lift in confidence today with so many new PRs.

ANNOUNCEMENTS: The Struggle 003 is 11/1. This is a Friday night so no need to worry about work the next day. Stay tuned for more details. If you are ready to lock in your spot, let me know.

COT: Many prayer requests for endurance, strength and perseverance.

Posted on

[nashvillemarthaon] Marathon Prep

AO: nashville-half-marthaon
Q: Hair Band , Cuban Missile
PAX: Hair Band, Cuban Missile
FNGs: None
COUNT: 2
CONDITIONS: cool, damp, rock and roll vibe

WARMUP: nada

THE THANG: runnin

MOLESKINE: hills are hard but nevertheless we persist

ANNOUNCEMENTS:
– AOQ Grow School Sat Oct 12th tel:0600-0800 at Stonewall
– Marathon/ Half marathon Oct 26th 0700 First Horizon Park
– Tennessee Tussle Sat Nov 9th at Broken Wheel in Nolensville

COT:
• prayers for blue liner as he continues to make his recovery
• prayers for Chunks and family in the wake of the loss of his grandmother
• general health and wellness

Rock on,

Hair Band

Posted on

Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.

Posted on

The Standard

AO: thestronghold
Q: Chunks
PAX: Dan and Dave, Salami, hambone, Schnauzer, Young and Restless, Hair Band, Pole Dancer, Dan Tanna, Shocker (Mark Holmes), toga, Skeet, Spinal Tap, Grape, Right Said, Natural Ice, caprate, Red Skull, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack,, Big Bird
FNGs: 1 Big Bird
COUNT: 36
CONDITIONS: Pleasant

WARMUP: No warm up. Gave a 5 min warning to do some stretching.

THE THANG:

Circle up and partner up 1:1 F3 – 4:13
Welcome with Disclaimer and the standard: Push yourself

Then explain that during the workout the F3 & 4:13 men are to get to know each other with the F3 man prepared to give the 4:13 man a nickname at the end of the workout.

Right Said recited the Mission of F3.

Then we run in two lines with the F3 man on the left and his partner to his right. The partners sprint to the front as a team when I call out Front. We ran a mile around the campus, Train caused a little pivot to get the whole mile

At 1 mile we stopped and did a set of BOMBS starting at 5 and each exercise increasing the reps by 5 to 25 Squats. Then I talked briefly about how Mental Toughness is perishable. Just because you finished mental toughness week doesn’t mean it lasts forever, you must requalify every day.

Then we ran again following the same method I yelled Front and then stopped for another set of BOMBS starting at 5. Then talked briefly about 1 second decisions. Between now and the end of the 40 days they will have to make a lot of 1 second decisions. It only takes one of those to lose everything. You must gain control of your mind when all you want to do is quit. Cause at some point you will want to quit.

Ran back to start ex with a detour out onto foster ave and around the corner following the same method for a final set of BOMBS starting at 5. Then talked briefly on Performing without Motivation. Right now you have a purpose to finish the 40 days, but there will be times when you don’t have an easy goal like that and you have to Perform without Motivation, you just have to do it. Use these next 40 days to gain control of your mind and body. All these men here and the others that will take this journey with you want to see you succeed and win. But it’s not given without work. This program will push you, but will also support you. Take advantage of this opportunity, forget about your past and live in the present.

Circled up for the naming ceremony. The PAX did not disappoint with some good names this class.

We had and FNG that Red Skull named Big Bird.

Thanks to everyone that came out and the atlantis men.

Always an honor to lead you men.

Strength and Honor,
Chunks

COT: C Sharp asked to lead the closing prayer in the ball of Man.