WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: The usual – SSH, Squats, IWs, Leg Stretches and some OYO stretching.
THE THANG: Partner up and RUN!! 3.0 miles. We had the usual hares take off in a sprint while the rest of the group maintained a good steady pace. Just like in the story, 3 of hares were overtaken but one remained out front.
We had 4 4:13 Strong men set PRs today, all of which were below 30:00! This is a fast class that continues to push themselves on Tuesday mornings.
MOLESKINE: Thank you for running with us morning. Your encouragement of the 4:13 Strong men makes a huge difference in their day.
ANNOUNCEMENTS: Reminder: The annual 4:13 Strong Standing Strong dinner is on Thursday, April 24, 6p-8p. F3 Franklin, F3 Brentwood and F3 Nashville all have tables at the event. Brentwood has already filled their table, and Franklin is close. The Nashville table is in last place. If you would like to join us, let me know and I will get you registered.
COT: Prayers for family, healing, strength and endurance.
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f
WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo
THE THANG:
Patrol run to lot by mansion, PAX count off forming three groups.
– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer
All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.
Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs
Patrol run back down the hill and circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby
MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?
CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!
ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend
It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:
— Toothless :tooth:
WARMUP: Standard warmup of SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!!
MOLESKINE: Amazing effort this morning by everyone who participated. Greyhound posted the fastest 4:13 Strong time of the year at 22:04. We had an “all in” time of 31:56 with our last finisher running the 3 miles in steel toe boots.
The fast time allowed for plenty of bonus work in the circle to finish out the 45:00. Thank you tampalibra hambone and Hair Band for running with us this morning.
ANNOUNCEMENTS: 4:13 Strong is running in the Dream Streets 5K on Saturday 3/29. We would love for you to join us. Click the link below to register and make sure to join the 4:13 Strong team.
runsignup.com/Race/TN/Nashville/westnashdc5k
WARMUP: Dynamic Warmup, Mosey around the school
THE THANG: Frisbee Battle!
The PAX paired off and battled their litter mate; one PAX tossed the disc and exercised while the other fetched. Whoever had less reps on their turn had to repeat reps.
– Burpees
– Squats
– Merkins
– Freddie Mercs
Accuracy Challenge!
The pups joined forces to play “closest to the disc.” Bear crawl to your first throw, all losers then lunged from their second throw to the disc.
Zoomies!
All PAX tossed discs in a speed round of disc golf- everyone but the winner exercised either burpees, squats, or merkins.
Back to the start for Mary!
MOLESKINE: You many have noticed my flashy yellow running shirt and thought, “Man, I want one of those!” Well fear not; you can order one from All Out Running Co. alloutrunningco.com/! Shoutout Hair Band and Chunks for a sweet design and high quality gear.
ANNOUNCEMENTS: Brewsday, Night Moves next Thursday, Merkin Challenge ongoing
Playlist: https://open.spotify.com/playlist/6NmHKgqYPJwsKx2QVLuIWt?si=d14188ade25049a4
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
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
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)
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
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
