F3 is Fitness, Fellowship, and Faith
WARMUP: no such thing
THE THANG: sandbag squats, deadlifts, curls, carries, and running
MOLESKINE: the discipline never stops
ANNOUNCEMENTS: n/a
COT: n/a
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:
run to high school. Hope that hambone and Chunks can catch up from their pre-run
THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15
ANNOUNCEMENTS:
Coming Thursday night moves – check slack
WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins
THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.
Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins
Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins
Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
10 merkins
Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins
Bear Crawl :bear:
T. rex :t-rex:
10 Merkins
Mosey back to start X for Mary – pit stop for extra merkins and dips.
MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.
ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week
COT: Always a pleasure to lead, SYITG
WARMUP:
Dynamic warm-up
Arm Circles
a little old man yoga
Cherry pickers
THE THANG:
Put together some crummy rhyming riddles in the form of an escape game/puzzle Q that ask the Pax to guess where the next stop on our adventure would be.
I line up in rows, strong and high,
Where kids swing through the sky.
Grip me tight and don’t let go,
Or down to the ground you’ll go!
To escape:
100 Rocky Balboas
25 Incline Merkins
25 Dolly Partons
Mosey to Monkey Bars.
I eat small spheres, then spit them out,
into the bucket, without a doubt.
Before you swing, you must come to me,
Where dimpled orbs are set free.
To escape:
(Option to hit 50) 30 pull-ups – 30 merkins- 30 rows – 30 squats – 2 laps
(partitioned however you want)
Mosey to Driving Range machine.
While today is nice, sometimes it’s not,
Can find this covered spot?
Next to the clubhouse to get some gainz,
It’s where we work out when it rains.
To escape:
Lunge down, Broad jump back length of driving range
Mosey to clubhouse
Practice a gentle tap, get a generous roll,
Avoid the sand, your chip finds the hole.
To complete this puzzle, you must be quick,
A surprise is waiting to do the trick.
To escape:
30 burpees
30 Carolina dry docks
30 mountain climbers (each leg)
30 dips
Mosey to Chipping Green.
Beep Test, either running or a SSH on the side. Congrats to Black Lung for getting to 10.0 :exploding_head: and making it look a lot easier than I’m sure it felt. DintyMoore, Bravefart, and Cream Cheese rounded out the top 4, but Cream Cheese will never see this, so did it really happen? I think each got to Round 8, but I was struggling to focus after I got caught at 7.3 (I think).
MOLESKINE:
Appreciating Firefox’s request of words of gratitude even though I often struggle to put them together. Grateful to lead and put together some (hopefully) fun puzzles for the group.
ANNOUNCEMENTS:
TONIGHT is Game Night at Chez Firefox
Sign up for Merkin Madness.
Night moves is now March 13.
COT:
A number of prayers for family and friends, clarity around jobs, and gratitude for wins of our family and friends.
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches
THE THANG: RUN!!! We had 4 PRs today! We had 5 of the 8 men from 4:13 Strong finished sub 30:00 and we had an “all in” time of 32:12.
Since we finished the run so quickly, there was plenty of time for Mary – Burpee + Squat Apocalypse.
MOLESKINE: Thank you to the F3 PAX that joined us on Tuesday mornings. Your participation was a huge encouragement for the 4:13 Strong men and made a meaningful difference in the journey. Sometimes the little things we do mean a lot more than we know.
ANNOUNCEMENTS: Signing Day this Friday at 11:30am. All are welcome to join.
COT: Prayers for family, discernment, strength and healing.
WARMUP: SSH, Squats, Tappy Taps, IWs, Stretches
THE THANG: Partner Up and RUN!!
MOLESKINE: We had several PRs today – Wolverine, Mane ’N Tail and hambone!
Today we put into practice the last line of the poem we have memorized…“eyes front, head high, to the finish, see it through”. Several PAX failed to see it through this morning, opting to take a break after the run rather than join the circle. To make sure that everyone finished together, a surprise 1/4 mile was added in before COT.
ANNOUNCEMENTS: Only two more runs remain for this class. Signing Day is Friday 2/21
COT: Prayers for healing, family, strength and guidance.
WARMUP: SSHs, little baby crunches, BACs, BAC BACs
THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.
Sail: SSH, burpee when you hear “sail”
Ain’t No Sunshine’: Hold plank, push up when you hear “no”
River: Sit ups, V up when you hear “river”
Some Nights: SSH, burpee when you hear “nights”
Beggin’: Hold plank, push up when you hear “beggin’”
Beat It: Sit ups, V up when you hear “beat it”
Human: Squats, burpee when you hear “human”
Jog to top of hill and back
I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”
American Woman: Sit ups, V up when you hear “woman”
ANNOUNCEMENTS:
None
COT:
Prayers for job searches and friends with sudden job changes
WARMUP: Regular pre-run warm-up: SSH, IWs, Squats, Stretches and WHM.
THE THANG: RUN!! We had only one PR this morning. Toots broke 30 mins for the first time and finished with an impressive 27:30!
MOLESKINE: Spirits remain high with this class. Thanks to Chunks hambone and Judy for joining us this morning.
COT: Prayers for healing, courage, strength and guidance.
WARMUP: The warmup consisted of the following exercises, all in cadence:
20) SSH’s
20) Imperial Storm Troopers
40) Arm Circle Complex
A short Mosey to the base of the hill.
THE THANG: Run to the top of the hill and return for an exercise. We performed these in sets of 3.
The first 3 trips were paired with 10) merkins IC.
The next 3 trips up the hill featured 10) American Hammers IC.
The 3rd set of hill climbs were followed by a merkin complex consisting of 10) merkins OYO (that fulfilled the 70/day requirement of a few of the Pax), 10) Wide Grip merkins IC, and 10) Diamond merkins IC.
To
MOLESKINE:
ANNOUNCEMENTS:
COT: