WARMUP:
THE THANG:
4.6 Mile Party Pace run discussing life and other stuff
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Warmup mosey to courts + active stretches upon arrival.
THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.
MOLESKINE: (Can someone tell me the difference between this and announcements?)
ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest
COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.
Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.
Always a pleasure to lead. Sally out.
The Thang
Pain stations with 1 minute AMRAP / 30 second rest
1. HR merks
2. 4 ct flutter kicks
3. BBS
4. 70lb farmer’s carry
5. 60lb sandbag burpee
6. 60lb medicine ball over the shoulder throw
7. 50lb row
8. 50lb goblet squat
9. 30lb plate uhaul
10. 40lb badonkadonks (Alabama Prom Dates)
11. 35lb kettlebell swing
12. 25lb kettlebell clean to press
13. stepups with 30 lb plate
14. battlerope
Lock in gains with a quick mosey, then r/r to time
MARY
– Plank rotation
– LBCs
– Scorpion Stretch
– Cobra
– Downward Dog
Announcements
– Beer tasting at Blue Mule’s house on Friday
– Tortoise and Hare tomorrow at thestronghold, bootcamp on Thursday
– Culture week in Franklin this week — all workouts led by current/former Nantans focusing on F3 culture
– Q vs Q on April 6th at +TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16s%2Fg%2F11gh6bcw6g”>www.google.com/maps/place/Pinkerton+Park,+405+Murfreesboro+Rd,+Franklin,+TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16… in Franklin at 6:30 AM. If Huntsville brings more PAX, they’re going to take our flag. Please, think of the flag. All TN PAX are welcome. If any AL PAX happen to ask you for the address, its… uh… maps.app.goo.gl/Ta6ZVAFduSGNZqi56?g_st=ic
Prayer Requests
– As discussed in-person
Moleskin
Identify and focus your energy on what you can control. There is a lot of stuff swirling around in all of our lives, some of which affects us greatly, and most of which we cannot control. You can think of these events as fitting into a series of concentric circles, like a target or dartboard. At the center, the bulls-eye, is your area of control. If you really think about it, that area is limited to yourself, your attitude, and your actions. Beyond that lies the area of influence, which gets a lot trickier: there many things we all want to influence, but influence is uncertain and situational. It isn’t control. You might have a lot of influence over, say, your kids or people who work for you, and much less over more distant relations or strangers. At the same time, the things we want to influence vary greatly in importance to us. The sweet spot for impact is high influence/high importance scenarios, but it can be productive to invest in low influence/high importance situations, so long as we understand up-front that those are investments that might take a long time to pay off (if they pay off at all) and may require allies with greater influence to help. Beyond the domain of influence is noise. Noise is a distractor. A Jester. The news, people who are beyond our reasonable influence, whose interests contradict our own, these are all noise in terms of our ability to create impact. The only thing you can do here is remove yourself from the noise, if you can, or choose to ignore the noise, if you must.
Sorry for the wall of text, but that was what was on my mind at the airport on Saturday.
Thanks for letting me lead today!
WARMUP:
Mosey
Good mornings
WMHs
LBACs
Air press
Michael phelps
THE THANG:
Relay Race day! Two teams
15 burpees for lead off runner, rest of team continues to do burpees until runners get back
Runners Run ramp
Once all in winner is declared and winning team gets to choose a different exercise for themselves, that exercise can only be used once though. Winning team also adds 5 reps to their exercise each time they win
Rinse and Repeat
Final scores
Team blue mule, mansport, chunks, and Hair Band 3 wins
Team Spinal Tap, Cap Rate, Plunger, and Natural Ice 1 win
MOLESKINE:
Rugby might be the best sport?
If you are traveling to Scotland, start in Edinburgh or Glasgow and travel around the Highlands
ANNOUNCEMENTS:
– murder mile at greenmachine, check channel for details
– bluemule hosting a beer tasting for his birthday, likely happening the 22nd
– Plankpril, check 1stf channel for details
COT:
– each man shared a prayer request, prayers for health, wellness, deaths of family members and friends, new jobs, job search, traveling mercies
As always, thank you for having me out to lead! It was an honor and a privilege to become more handsome at the Handsomizer.
Rock on,
Hair Band
WARMUP:
– Motivator X6
– Inchworms
– Mosey to the parking deck
– BACs
– Back-BACs
– Overhead Claps
– 20 burpee buy in (hero style)
THE THANG:
Split into two teams
Thang 1:
Rotate through the following exercises
– Pullups on the ledge
– endorphins with the sandbag
– Bear-crawl up the incline and back
Thang 2:
Complete the reps as a team
– 150 perfect merkins
– 200 sandbag rows
– 250 air squats
MARY:
– 25 big-boys
– 25 LBCs
– 25 slow leg raises
– 45 second hollow hold
MOLESKINE:
“The most extraordinary thing in the world is an ordinary man and an ordinary woman and their ordinary children.” -GK Chesterton
Looking back on my life, my twenties were full of adventures (travel, missionary work, moves, etc.), but now that I’m thirty, I am married with a child. There is a lot less obvious adventure in the day-to-day operations now. HOWEVER, it fills my heart just as much as the adventures did in my twenties.
How do we view adventure? How do we see the extraordinary in our daily lives? Do we see our roles as husbands and fathers as truly heroic, and do we treat them as such?
ANNOUNCEMENTS:
Biscuit run tomorrow
COT:
Friend of PAX has lost multiple children in the last 12 months. Prayers for him.
WARMUP:
20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs
THE THANG: In honor of my son’s 1st real birthday tomorrow (he’s turning 4…or 1…or something) we worked on our leaping ability with a jump-themed playlist
Mosey
Stop at various points to do 20 crunchy frogs IC
At the ellipse, partner up for Dora
LEAP
100 LBC’s
200 E2K (mountain climbers)
300 APD’s
4:00 Plank (1 minute at a time with 20 seconds of rest)
Mosey to hill
FROG
Frog jump up hill, run down
Run up hill, run back down
Obama up hill, run back down
Grapevine run to startex
MOLESKINE: those frog jumps really wrecked me. Hope you guys enjoyed the Mary themed Dora. Thanks for having me!
ANNOUNCEMENTS: biscuit run, plankpril
COT: Grey’s adoption, upcoming surgeries, selfish parenting
For today’s theme, I unearthed a playlist used up in Louisville during a recent visit to see pumpkin spice — the Louisville PAX, not ones to note the brilliance of a theme playlist, didn’t take too kindly to some of the cheesy selections, even at one point grabbing the Vector-o-jukebox to change songs. Party foul, bro. I knew the HIM of iiiPillars were far more appreciative of cheesy playlists, so this one, about partners, seemed perfect.
CONDITIONS: Post storm perfection – nice breeze, good temp.
PLAYLIST:
It Takes Two – Rob Base & DJ EZ Rock
Why Can’t We Be Friends – War
I Got You – Split Enz
Just the Two of Us – Grover Washington Jr w/ Bill Withers
We Can Work it Out – Beatles
Best Friend – English Beat
Get Together – The Youngbloods
With a Little Help from My Friends – Beatles
Together Forever – Rick Astley
You’re the One that I Want – Olivia Newton-John/John Travolta
Team – Lorde
Come Together – Beatles
WARMUP:
(10 burpees to start due to the flag falling to the ground followed by 5 more due to some PAX sass re: YHC following his own instructions). Mosey to field.
Started with counting off and noting your partner, who you’d be stuck with the rest of the morn.
SSH x 20, LBC x 20, Seal claps x 10, Overhead claps x 10, Overhead press x 10, RLBC x 20. WMH and Good Mornings OYO x 10 each.
THE THANG:
#1 PAIR: Plankjacks, Abd crunches, Incline Merkins, and “Regular” Squats – total 200 per exercise per pair, one exercises while partner runs lap.
#2 DUO: Dips, Underdogs, Overhead Squats x 200 with laps
Mosey back to Startex and high 5 partner for job well done.
MOLESKINE: Named FNG TiVo (given prior h/o of work with Direct TV) and a Kotter who had forgotten his name from long ago — as per renaming rules, the second name must be more embarrassing (assuming he was not the FNG once named “Soft Wood,” an unfortunate choice that led to never seeing that HIM again). princessaurora noted with the HIM’s initials BG that a Bee Gees song name was appropriate, specifically “Fanny” – a song about a woman who needed to be “tender with [the] love” of the 3 Australio-UK Disco singers. Natural Ice, there’s your awkward . . .
ANNOUNCEMENTS:
1. Biscuit Run Half Marathon this weekend – check slack for deets.
COT:
1. Prayers for Yuri
2. A lot of mumblechatter about the 60s flavor of the playlist . . . YHC took no offense, as great music is timeless, my friends.
3. Grateful for the PAX of HIM for allowing me to lead, tolerating once again (and far more that Louisville PAX) the playlist, and making me stronger and better each day.
SYITG,
Vector
WARMUP: Mosey around. BACs. BACBACs. Imperial Walkers. WMHs.
THE THANG:
Split up into pairs (Choose a new Pax to pair with after every exercise). Theme was, if you can do 1, you can do 2, if you can do 2, you can do 10. Each Pax alternated with each other working up from 1 rep to 10 reps. 55 total reps per exercise per Pax.
Overhead Seal Claps
Mosey to tennis courts
Squats
Mosey to playground
Merkins
Mosey to stairs
Step Ups
Mosey to Playground
Dips
Mosey to tennis courts
Iron Mikes
Mosey back to flag
MARY
Same concept, but in a group working up to 5 reps.
Leg Raises
Shoulder Taps
MOLESKINE:
Crumping is a term in mountaineering/backpacking when every movement is tough and even the smallest steps feel hard. It’s in these moments that we need to realize that if we can take one step, we can take the next. And even more important to understand we don’t have to go at it alone. Ask for help where you need it and lend a helping hand when you can. “Leave no man behind and leave no man where you found him”
ANNOUNCEMENTS:
Biscuit Run this Saturday (Westhaven to Loveless)
Next Tuesday (3/5) Bring Your Kid To Workout Day at TheKnoll in Bellevue. If you’ve ever wondered what a 2.0 workout looks like bring the kids and come out! (Recommended age 6+)
March 28th Murder Mile at Greenmachine
Plankril coming in April. See Grape for details and get ready to become ripped SkaterBoys
COT: A moment of silent reflection for all prayers spoken and unspoken. Cheers to you men!
WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat
THE THANG:
200 squats, run a lap after 25 reps
Lunge to the Parthenon
Adora: 250 incline merkins while partner runs lap around parthenon
Circle of Mary
ANNOUNCEMENTS:
-Welcome FNG Mansport from the UK
-Tuesday Brewsday at 12 south taproom at 430
-Prayers for Nancy
– Drake concert tonight at Bridgestone
