F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: stretching
THE THANG: run to the stairs and complete the following at every landing
Squats- 20
Incline merkins- 15
Crunchy frogs- 15
Kickthroughs- 15
Superman’s- 15
APD’s- 20
Carolina dry docks- 15
Kangaroo hop up the stairs
MOLESKINE: thank you for my brothers Natural Ice – CBO and Red Skull for sticking with me on a morning that all I wanted to do was sick sack but I was the Q so I didn’t feel like I was allowed to
:grapes:
NOT cold (after a minute). Pep had some brand of gloves on.
WARMUP:
Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.
THE THANG:
The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.
Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…
Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.
Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.
Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.
We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.
Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.
Fin.
MOLESKINE:
I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.
WARMUP: the usual
THE THANG:
40 seconds max with 5 second transition of the following: merkins, squats, Carolina dry docks, lunges, burpees, shoulder taps. Sprint to next level in the garage and repeat 5 times.
Throw a round of bear crawls in, two rounds of max dips, and a few downward dogs at the end.
ANNOUNCEMENTS:
Natural Ice – CBO is hosting a Superbowl party. Hit him for more details.
COT: traveling mercy for the great down range guys who came out. Remember to be present and reflect on the good things God has given us.
WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed
THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.
Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75
After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.
Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).
COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!
WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey
THE THANG: Dirty Dora
Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.
After completion we went for a bear crawl up the hill, because we do hard things.
ANNOUNCEMENTS: Lean Pax is getting close to completion
COT: Prayers were lifted!
Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff
The Thang: Stairway to Heavens
Here’s a polished version of your text with minor adjustments for clarity and flow:
We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.
Thanks again for the opportunity to lead!
WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats
THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group
Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:
Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats
Mosey to the ellipse
Change partners, timer is running lap around the ellipse
Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats
Back to startex to do like 3 more merkins each to make sure we hit our number
MOLESKINE: Every new beginning comes from some other beginning’s end
ANNOUNCEMENTS: Leanpax 1/6
COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan
:grapes:
WARMUP: The usual warmups with a few extra stretches
THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.
ANNOUNCEMENTS: Lean Pax is almost here!
COT: Prayers for Courage in the New Year
WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps
THE THANG:
12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups
The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!
Mosey back to startex
MARY: n/a – called for time
ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630
See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX
COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement
Always an honor to lead.
Stay strong and keep signing-
WS
