WARMUP: normal stuff with shoulders
THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)
Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers
Pearls- hard and unique
Dealer’s choice Mary
:grapes:
WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5
THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary
MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?
We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.
ANNOUNCEMENTS: oh my God so many
COT:
WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.
THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.
t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.
t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.
t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.
t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.
MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.
WARMUP: Good mornings
SSH
Low and slow squats
LBAC
Stretch
THE THANG: Groups of 3
300 squats
300 merkins
Run the field as the timer
One lap as a group
300 American hammers
300 dry docks
Run the field as the timer
One lap as a group
300 dips
300 WW1’s
Run the field as the timer
Sprint-off
Back to circle for 5MoM
:grapes:
WARMUP: SSH
THE THANG: iiiPillars
1. Academic excellence: 8 burpees, 5 pull ups, 30 BBSU’s, rinse and repeat
2. Passion for Christ: 8 dips, 15 flutters, 20 merkins, rinse and repeat
3. Leadership development: relay sprints
Mary and mosey
COT: prayers for Lorelai with his father passing away a couple of weeks ago, prayers for some of the SPCA teachers who are battling cancer, prayers for summer, and others
WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches
THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints
-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS
Mosey to start with one legged burpees and Mary to end it
MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG
ANNOUNCEMENTS: Merlin Madness
COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes
WARMUP:
Imperial walkers
Hillbillies
Good mornings
THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary
COT:
Prayers:
– grape’s parents
– Other prayers
