WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b
WARMUP:
Mosey to high ground, circle up
WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo
THE THANG: Month of the FNG Prep! :fng:
PAX count off forming three groups, 1, 2, 3…
– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise
All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.
Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)
All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)
Circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”
MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??
Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….
Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)
ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details
COT:
– Toothless shared
– Grape shared
COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!
As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.
SYITG,
— Toothless :tooth:
WARMUP:
While the origins of April Fool’s day are disputed, some believe it traces all the way back to Noah, when Noah sent the dove out from the ark on April 1 while there was still water all around, which was a foolish thing to do.
SSH
5 Burpees
SSH
4 Burpees
LBAC F
3 Burpees
LBAC F
2 Burpees
LBAC R
1 Burpee
LBAC R
Stretch
Mosey, but then stop every so often to do 10 merkins
THE THANG:
Circle up and do Webb Jacks
40 OH press, 10 merkins, 10 plank jacks
36, 9, 9, etc.
Partner up Dora
400 Flutters
300 OH Press
Switch partners midway through
200 O squats
100 Leg lifts
Partner runs backwards down and back on the field
Plank until failure
Mosey back to startex
MOLESKINE: don’t get distressed when life throws chaos at you
ANNOUNCEMENTS: Plankpril, Spring Fling, Brewsday, check slack
COT: prayers for Ms. Webb, Ms. Mullis, Sam Savage, kids’ mental health, wisdom in prioritizing life’s responsibilities
:grapes:
CONDITIONS: Balmy
WARMUP:
Standard Vector Birthday SSH set — 55 (set to I Can’t Drive 55 – Sammy Hagar. You’re welcome, Strutter)
LBAC x 20
RLBAC x 20
Overhead Press x 20
THE THANG:
Count off and get a partner. Your homework – find out an unknown fact about your friend t reveal at COT.
Mosey to Rec Center.
Pair of friends run around the Rec Center (fun fact finding time) while the rest of PAX work on 55 reps of the following:
Freddy Mercs
Regular Pull-Ups
Iron Mikes
Excellent Form Squats
Normal Merkins
Dips
SSH
Rinse and repeat x 3.
Mosey back to flag for Mary with Hello Dollys, Flutter Kicks, and Box Cutters.
PLAYLIST:
Why Can’t We be Friends? – War
Friends in Low Places – Garth Brooks
Friends – Jody Watley with Eric B. & Rakim
With a Little Help from My Friends – Beatles
You’re My Best Friend – Queen
Thank You for Being a Friend – Andrew Gold
Just a Friend – Biz Markie
You’ve Got a Friend in Me – Randy Newman
All My Rowdy Friends are Coming Over Tonight – Hank Jr.
Best Friends – English Beat
My Best Friend’s Girl – The Cars
All the Right Friends – R.E.M.
COT:
Prayers for those affected by cuts in public health and research.
ANNOUNCEMENTS:
Spring Fling this Saturday April 6th — check Slack for deets (right Cream Cheese?)
A Few Select Random Facts:
Wet Wipes posing nude in print
CubCadet doing black ops security for Yo-Yo Ma’s son
DintyMoore’s old bottle collection (which he puts highlighters inside off with black light backlighting?)
Thanks HIM for pushing me into year 55!
SYITG,
Vector :microbe:
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f
WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo
THE THANG:
Patrol run to lot by mansion, PAX count off forming three groups.
– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer
All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.
Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs
Patrol run back down the hill and circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby
MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?
CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!
ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend
It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:
— Toothless :tooth:
WARMUP:
– 30 x SSH
– 15 x Willy Mays Hays
– 15 x High Knees
– 15 x Carrot pullers
– 15 x Windmills
– 10 x Scorpions
THE THANG: BEACH BODS :beach_with_umbrella: :muscle:
Separate into two groups, one group moves around a 50 yd box while other group busts out reps. Mosey-Shuffle-Bernie-Mosey around the box. All PAX complete all prescribed reps of the following exercises, plank and wait for all PAX in group to finish each exercise before starting the next one.
– Big boy sit ups x 50
– Euro steps x 50
– Atomic Merkins x 50
– Crab Jacks x 50
– Happy crunchy frogs x 50
– Bulgarian Split Squats x 50
– Outlaws x 50
– Dry docks x 50
– Smurf jacks x 50
MOLESKINE:
PAX made it through BEACH B’S, as YHC stressed form as the most important aspect of the workout so we took our time. Surprising how much harder these reps were when focusing on perfect form and not compensation with other muscles! Learned that Esposa has some knowledge to drop surfing and has been on his own Surfing Safaris. Pep really liked the run portion of the workout, and as usual Works for a Guy crushed the reps.
ANNOUNCEMENTS:
– AOQ Grow School 3/22, stonewall @ tel:0600-0800
– Merkin challenges continue!
COT:
Prayer requests shared, along with gratefulness for ability to be out and active. Coffeeteeria was excellent thanks to Cowboy’s consistent efforts.
WARMUP: Mosey around the Parthenon + coupon pickup.
THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.
Returned the coupons, SSH and burpees to finish.
MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.
Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!
Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.
ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th
COT:
– Prayers for healing and perseverence in sickness.
Always an honor to lead. Stay Salty Nashville.
WARMUP: Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, LBC
THE THANG:
-Mosey around loop
-Deck of cards: hearts=merkins, diamonds=ssh, clubs=squats, spades=crunches, aces/faces=mosey.
ANNOUNCEMENTS:
-Night Moves Thursday
-Q school coming up, Toothless for details
Prayers for Toothless mother n law
WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins
THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.
Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins
Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins
Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
10 merkins
Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins
Bear Crawl :bear:
T. rex :t-rex:
10 Merkins
Mosey back to start X for Mary – pit stop for extra merkins and dips.
MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.
ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week
COT: Always a pleasure to lead, SYITG
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
