F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: mosey on
THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers
Mosey to circle –
20 squat kickers
Mosey to answer –
20 shoulder tap jacks
Mosey to free will church –
20 drop squat jumps
Mosey to 51st playground –
20 pull up burpees
Mosey to small field –
20 step up high knees
Mosey to start X –
20 line lunges merkins
Mary to finish or lap around big field and community center
MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman
ANNOUNCEMENTS:
leanpax coming in January – join the channel
#brewruck was yesterday
COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.
WARMUP:
If you need to stretch, get there early or do it at home.
MOSEY!
THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
That’s it and that’s all.
A Lot of Running Q – Strutter
MOLESKINE:
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.
Saturday extended coffee at Black Elm is top notch.
WARMUP: SSHs, Willy Mays, Good Mornings,
THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats
Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom
MOLESKINE:
Be grateful
ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025
COT:
Be grateful
WARMUP:
THE THANG: We ran, I complained.
MOLESKINE:
ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.
COT: yes.
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
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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.