F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG: 4.5 mile party pace run around Hendersonville.
MOLESKINE:
ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.
COT:
WARMUP: F*ck that.
THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:
1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.
We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.
MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.
ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.
COT: Careers for Pep, Chunks and Stutter.
Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.
WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour
THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.
The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.
We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.
Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.
MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.
ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!
COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.
WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.
THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.
MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!
ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.
COT: Prayers for strength, wisdom and encouragement.
WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse
THE THANG:
20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2
Circle up for 10 Burpees
5 Mins of Mary – Dealers Choice
Finished with 5 Burpees
MOLESKINE:
ANNOUNCEMENTS:
Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1
COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.
Always an honor to lead. STRENGTH AND HONOR!
WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.
THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.
MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.
ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.
COT: Prayers for strength, guidance and focus.
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.
WARMUP:
Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle
Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.
Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)
Abs of choice while waiting for six.
Mosey to Tennis Courts
Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.
Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.
Mosey to Sunnyside Hill
Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.
Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.
2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)
One ten-second good morning to close things out!
COT/BOM
MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.
Can’t wait to see what the next decade holds!
Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!
BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.
PA out.
WARMUP: Mosey around the park
Light stretching
5 Burpees EMOM for 10 mins
With Big Boy Sit up, Squats and Rest till the top of the next minute
THE THANG:
Head to the Tennis Court for Overtime Pickleball
Winner Servers and then Winner of the rally stays on the court
Loser picks the exercise for the PAX to do while waiting.
MOLESKINE:
Don’t worry about criticism from someone you wouldn’t ask advice from.
ANNOUNCEMENTS:
COT: Prayers for Betty Ford and family, also for Sooner’s coworker battling cancer
WARMUP: Run
THE THANG: Run
MOLESKINE: This was probably too hard for you
ANNOUNCEMENTS:
COT:
