WARMUP: light stretch of the glutes
THE THANG: 6+ miles to Fort Negley
MOLESKINE: Gratitude :pray:
ANNOUNCEMENTS: Sweater party
COT:
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK
WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.
THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon
5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins
Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs
5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats
Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.
We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.
MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.
ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!
COT:
WARMUP:
Climb routine
PE Stretches
Willie Mays Hays
Good mornings
THE THANG:
Mosey to Pebbles’ to gather coupons
– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.
(Round 1 / Round 2)
Flood table: elevated crunches / dips
(MOT) Lunge
Flat space: curls / overhead presses
(MOT) Mosey down to road
Road: Curb merkins / Jump squats
(MOT) High knees back to flood table
Switch to second set of exercises at the bell.
Return coupons to Pebbles’ & back to playground
MOLESKINE:
There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.
ANNOUNCEMENTS:
Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.
COT:
Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.
It was a joy to lead y’all this morning!
:el-capitan:
WARMUP:
Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x
THE THANG:
Indigenous Baton Circuits (with multiple stops for reps)
If baton is dropped, PAX do 10 merkins
First circuit:
Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)
10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s
Take a breather at starting point, then walk to base of Harpeth Knoll hill
Second circuit:
Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)
10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks
Mosey to playground for COT.
MOLESKINE:
With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.
ANNOUNCEMENTS:
Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??
Prayers for the people of Sudan.
Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!
COT:
Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.
It was an honor & a pleasure to lead y’all this morning!
:el-capitan:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
WARMUP: 3 Truths and a Lie (F3 Edition)
Each PAX took turns sharing three truths and one lie while everyone did Imperial Walkers. Guess correctly? Reward yourself with 10 squats. Guess wrong? Pay the penalty: 10 burpees.
If the majority sniffed out the lie, the storyteller took the burpee penalty instead.
By the end, we learned a few surprising things about our brothers, some believable, some definitely HR violations if true.
THE THANG: The Labors of The Great Beaver
Juicy J made a brief cameo, then sped off after the “warmup” in his Prius to “save his body” for “the tussle,” dashing our hopes for an epic 3v3 showdown. So, the remaining five brave souls launched a co-op campaign to conquer four brutal labors:
– Labor 1 at gazebo 1: 100 Alternating Hand Block Merkins (as a group)
– Labor 2 at gazebo 2: 200 WWII Sit-ups with Blocks (as a group)
– Labor 3 at gazebo 3: 300 Goblet Squats with Blocks (as a group)
– Labor 4: the team returned to gazebo 1 for the Table Carry Gauntlet: 1 PAX at the front, 1 PAX at the rear of the picnic table, 2 PAX performing farmer carries with blocks, 1 PAX carrying a single block solo. We rotated positions as fatigue set in.
Completed 2 full rounds of the 4 Labors.
MOLESKINE:
None, other than reflection on the joy of doing hard (stupid) things together.
ANNOUNCEMENTS:
– The Ascent (11/15) see Siri for details
– Pain train food drive, bring your non-perishables to pain train to help alleviate food insecurity in our community. See FLO for details.
COT: The Fellowship of The Beaver
Topics discussed:
– Siri’s unsolicited Zoom call contribution
– Apricot explosions (don’t ask)
– Chocolate milk + spicy peanuts + paintball = a questionable life choice
– Gallon Challenge CSAUP proposal
– FIRE! it isn’t anything.
– The mysterious inner workings of the male psyche
– Deep thoughts from shallow dudes
– Quantum entanglement and other things we don’t actually understand
Prayer Requests:
That none of our lives depend on opening a pickle jar for the next couple of days.
Thank you FLO for the Flo Joe and all who came out. Had a great time!
WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table
THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs
MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3
ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend
COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!
WARMUP: BACs, BACBACs, MNCs, Shoulder Press, Good Mornings, Willie Mayes Hayes, 6 Slow Merkins, Runners Stretch, PE Stretch
F3 Mission Statement and Credo
THE THANG: Link (2.0) led us in a Mosey around the park then we collected Coupons for those without sandbags.
THANG #1: Parking Lot 11’s: Merkins and Power Cleans traveling w/ weight.
10 Count followed by a Mosey around the park
THANG #2: 10 Chest Presses, 10 WWII’s, 10 Weighted Squats then run to Playground for Pull-up(s) per set complete (~5 sets complete).
10 Count followed by a Mosey around the park then stashed coupons.
MOLESKINE: Followed up with PAX on excellent conversations and date plans w/ my wife which were initiated by our prior commitment to schedule something with our significant others.
Recommended opening up those 2026 calendars and visit with family on marking time off for vacations/time together.
ANNOUNCEMENTS: Sooie on Q Friday and Chili Dip on Q Wednesday.
COT: Prayed us out
Thank you for the opportunity to lead this morning!
:horse_racing:
WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)
THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back
2 Rounds
Mercs
Squats
LBCs
Dips
2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups
With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs
MOLESKINE:
Don’t Borrow Worry
ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria
