F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic
THE THANG:
“AI can’t make this up”
Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle
Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards
Maundy Thursday – Washing of the feet; stairs
Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards
Holy Saturday – ring of fire
Easter – up downs to “christ the lord is risen today”
MOLESKINE:
Easter
ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.
COT: Matador’s international students event
WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings
THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.
Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.
Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.
Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#
ANNOUNCEMENTS: None
COT: Pep with his consulting
Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!
WARMUP: Wolfpack led with
– SSH
– Imperial walkers
– Low and slow Squats
– Low and slow Merkins
THE THANG: With YHC and Wolfpack on Q, the only sensible outcome was some sort of gamified beatdown.
Part 1: Castle (led by Wolfpack)
PAX split into two teams. Field split in half with each team having a castle (aka, a base) at opposite ends, with a line of short cones, tall cones, and a 25lb sandbag at midfield, plus 3 or 4 short cones on each side of the field along the midline.
PAX had to travel to a cone, do an exercise based on the object, and then return it to their castle (or deliver it to the opposing team’s castle, if they chose to do so). Objects could be stolen from the opposing team’s castle using the same exercise.
Teams had 60s (sometimes 90s) rounds to score as much as they could. Short cones were worth +1 pt, tall cones were worth +2pts, the sandbag (always requiring 5 burpees) was worth -2pts (later amended to -4pts).
1st set of three rounds:
Travel = running
Short cone = 5 squats
Tall cone = 5 merkins
2nd set of three rounds:
Travel = side shuffle
Short cone = 5 wide merkins
Tall cone = 5 diamond merkins
3rd set of three rounds:
Travel = broad jumps
Short cone = 2 iron Lt. Dan’s
Tall cone = 2 burpees
Team 1 (Vector Sherlock Puzzlah DintyMoore YHC) took an early lead against Team 2 (Wolfpack Papa Bear CubCadet Pep Hedwig), but gameplay evolved with PAX realizing that there was enough time for the sandbag to travel to both castles. That led to some interesting waiting games over sandbag delivery plus some blocking maneuvers. Ultimately, it came down to a final round to break a 4-4 tie, which Team 1 came away with. That was not without some impressive sandbagged broad-jump heroics from Wolfpack. Also, Vector and CubCadet may never speak to each other again.
Also? So. Freakin’. Exhausting.
Part 2: Flip the Cone
Keeping the same team and same general field structure, a couple dozen short cones were scattered on both sides of the field, with cones on Team 1’s side right side up and cones on Team 2’s side upside down. Team 1’s goal was to end a 90s round with as many cones as possible right side up, with Team 2 aiming to end the round with more cones upside down. Except only mode of travel was a bear crawl in rounds 1 and 2 and murder bunnies in round 3. Teams instinctively split up into offensive and defensive squads with YHC, Sherlock and DintyMoore facing off against the defensive line of Papa Bear and Pep while CubCadet Wolfpack and Hedwig crossed the field to battle with Vector and Puzzlah. By the end, Team 1 came away with a 3-0 sweep but all PAX’s shoulders and legs simultaneously won and lost.
Finally, a 50s Hollow Body Hold.
MOLESKINE:
– Big thanks to Wolfpack for venturing to our neck of the woods and delivering the fun and the “fun”.
– Yes, this is what we do at all Game Nights
– Loved watching strategies evolve
– If you want to do a Q-collaboration in June or July, let me know! Sneak preview for next month: the most sought-after immune-system-themed combination we didn’t know we wanted – Vector + t-cell!
ANNOUNCEMENTS:
– Spring Fling
COT:
– Everyone shared a word/phrase of gratitude
WARMUP: Mosey through the field house and onto the track for a lap, dynamic warmups and stretching on the field
THE THANG: reworked exercises back from my high school soccer and track days;
1. Corners!
Run diagonally across the field, corner to corner. Exercise on the corner, karaoke the width of the field to the next corner, exercise. Repeat ad nauseum.
Exercises x20:
– Merkins/Dry Docks
– Squats/Iron Mikes
– Supermans/Lateral Supermans
– WW1s/Diamond Sit-ups
2. Stair Jumpers (stadium steps)
– jump up one stair at a time, right leg
– one stair at a time, left leg
– one stair, both legs
– two stairs, both legs
– three stairs, both legs
– two stairs, both legs
– one stair, both legs
Mosey to the parking lot and 10 minutes of Mary.
ANNOUNCEMENTS: BBQ Sunday, Night Moves in East on Saturday
COT: Prayers for my wife and puppy as they recover from their respective surgeries, folks dealing with storm damage, those on the job hunt.
Appreciate the hospitality from the Green Machine crew!
Playlist: Passin’ Me By Radio
https://open.spotify.com/playlist/37i9dQZF1E8ENeNzGVJ3Q3?si=1108794c46db4ab3
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: