Tag: Pep

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420

AO: the-castle
Q: Chunks
PAX: hambone, Pep, Right Said, Dilbert, Straight Racket (F3 Bowling Green, KY), Redline (Lucas from Bowling Green), Skeet, McAfee, Chicken Chaplain, Redline
FNGs: 2 Chicken Chaplain, Redline
COUNT: 10
CONDITIONS: Colder than the rest of the week and drizzle

WARMUP:

Mosey around the AO
Circled up under the shelter
4 exercises for 20 reps
SSH
Imperial Walkers
LBAC – FWD
LBAC – Reverse

THE THANG:

Partner Up for a DORA
140 – Burpees
140 – Big Boy Situps
140 – LT Dans

Partner ran the tennis court perimeter.

Dealer’s Choice Mary to finish

MOLESKINE:

ANNOUNCEMENTS: Launch of F3 Bowling Green 4/22

COT: Excited to see the growth in Bowling Green and Hendersonville.

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Complex Work

AO: titan
Q: DintyMoore
PAX: Right Said, DintyMoore, Sherlock, Detective Pikachu, Tim the Toolman, Pep, preacherman, The Merchant, Salami, caprate, Fishfry (from Chicagoland) Loafer
FNGs: None
COUNT: 12
CONDITIONS: light rain, January daylight vibes

WARMUP:
Warm-A-Rama
Long Mosey around Park
Light stretching

THE THANG:
Complex Coupon Work
20 Min AMRAP

2 incline merkins
2 rows
2 RDLs
2 two-hand clean
2 squats
2 OHP
2 Reverse Lunge

Lap around circle after each round

Sevens at the hill
Merkins at bottom
Iron Mikes at top

Mosey back and Mary w/ 2:36 low plank

https://open.spotify.com/playlist/6kEwdofwNcLDjoZxuIFV32?si=GLZKYbduReODnanaY5OWUg&pi=u-_k32Chs1SvuI

MOLESKINE:
F3 is designed to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Make the investment in yourself and your friend groups today!

ANNOUNCEMENTS: Share the news of f3 far and wide with our new business cards. See Right Said for details.

COT:

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Ultimate Frisbee

AO: the-castle
Q: Disc Jockey
PAX: Chunks, Splitter, Sunshine, hambone, Desk Pop, Pep
FNGs: None
COUNT: 7
CONDITIONS: Cool

WARMUP: Arm Circle, SSH, Low & Slow Squats

THE THANG: Mosey over to the HS field for some ultimate frisbee. When the disc hits the ground, a pre-chosen exercise is performed by all for 5-10 reps.
Repeat until 6:45

MOLESKINE: In the spirit of fasting for Lent, ask yourself if you desire God more than (fill in the blank).

ANNOUNCEMENTS:

COT:

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Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
COUNT: 11
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

ANNOUNCEMENTS:
HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead

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Total Eclipse of the Heart

AO: iiipillars
Q: Grape
PAX: Matthew Gillmor, Pep, Go Fish, Pencil Pusher, Harbaugh, wardas1, Haggis, Zelenskyy, grisham, princessaurora, t-cell, DintyMoore, TiVo, Howitzer, Full Monty
FNGs: None
COUNT: 16
CONDITIONS: it always rains on Tuesdays now I guess

WARMUP: 10 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 LBAC R
Mosey to the field

THE THANG: partner up, one partner runs a lap, other partner completes these exercises, then switch (completed three rounds, changes Ab Thrusters to Atomic Merkins and Knees to elbows to Knerkins (knuckle merkins) in round 3)

Burpees
Lunges
Ab Thrusters
Carolina Dry Docks
Knees to elbows (Peter Parker’s)

Squats
Ukrainian hammers
Newton’s cradle

MOLESKINE: so fun to lead this crew

ANNOUNCEMENTS: brewsday tonight, keep going strong with plankpril

COT: prayers for Pep and PA

:grapes:

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Freed (for all) to Lead

AO: bomber
Q: hambone , Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
PAX: Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
FNGs: None
COUNT: 10
CONDITIONS: Lonely

WARMUP: Concerned about the AOQ, the pax decided to head out towards casa de Scouten at 5:30. The slight mosey is just what everyone needed to get the blood flowing. Upon arrival, the pax noticed that 1) the houses was dark and 2) it was quiet. Fearing death / an angry M, Chunks opted not to ring the doorbell and instead we moseyed back to the startex.

THE THANG: Ever the positive influence, hambone decided to get the men moving around and routed everyone to the front of the community center with a circle up and chat.

F3 is about leadership, and with all of the accomplished men in the pax, leadership was not hard to find. With a (roughly) 5 minutes per mini-Q, each man was to take his turn leading the crew. Y’know how people would make up stories at camp with a few sentences and pass to the next man? It was gonna be like that except with less maturity.

hambone decided that the men needed to head away from the AO and took his 5(ish) minutes to move a quiet side street. The men proceeded to do “threes” with burpees at each end.

Chunks took the men back to BBQ and proceed to honor DintyMoore with BOMBS. YHC then fired Chunks.

Firefox took us back to the community center and proceeded to lead us in some bench work. Ever jealous of FF’s athleticism, YHC fired FF.

Puzzlah allowed some stretching, but then immediately took us to the hill and threatened to run. Thanks fully it was limited to bear crawls and squats. Since YHC wasn’t wearing gloves, YHC fired Puzzlah.

Understanding that hambone was being biased towards the younger crowd, the reins were turned over to Tim the Toolman who ran us back to the playground for a round of 30, 25, 15, 10 on squats, dips, burpees, pull ups. Thanks, TM–you’re now fired.

Vector, taking early offense at being snubbed because of his advanced age, opted to make the pax run again and honor t-cell with some DIDS except with ridiculous rep counts. DIDS without t-cell? You’re fired, Vector.

CubCadet, Papa Bear, Pep, and Sherlock took us out with some Mary. Truth be told, YHC was a little bit afraid of handing the reigns over to CubCadet because of his propensity for difficult ab work. YHC was confirmed with the 50 IC flutterkicks (wtf). I also want it noted that we didn’t get to Sherlock who is younger and better looking than some of the guys that went first.

MOLESKINE: The mission of F3 is to plant, grow, and service small men’s workout groups for the invigoration of male community leadership. When unfavorable circumstances hit, we will always be prepared to lead. We are not perfect and no man is an island. When circumstances hit a brother, we will always step in and push forward.

5 * 9 is 45, so theoretically 9 men should have gotten their shot. With a late start, a quick trip through the neighborhood, and YHC hogging 5 minutes and 45 seconds, not every man got his full shot. That said, it should be acknowledged that I helped us avoid the 100+ burpee buy in from Pep

ANNOUNCEMENTS: Go enjoy Chunks’ meat next weekend.

COT: Prayers and celebration for the birth of a granddaughter for Papa Bear, and prayers for the health of our brothers.

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

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.

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Birthday #1s for My 54th

AO: bomber
Q: Vector
PAX: Black Lung, Cream Cheese, DintyMoore, Sherlock, Pep, Papa Bear, CubCadet, Chunks, Tim the Toolman, t-cell, Recharge, Focker, Spinal Tap
FNGs: None
COUNT: 14
So, YHC turned 54 last week (What? I don’t look that old? Oh, stop with all the complements, you . . . ), so time once again for a Birthday Q. Today’s theme, blatantly stolen from a Hi-Viz Q a few years back, was #1 songs from my birthdays of days past.

CONDITIONS: 50s, light breeze – perfect for everyone except Focker who stated at coffeeteria how much he loves the mid-summer, 90s and high humidity workout. And he was serious . . .

PLAYLIST:
1970 (True Day of Birth #1) – Bridge Over Troubled Water – Simon & Garfunkel [NOTE: not the best workout song, bit of a downer, but that’s my true birthday #1]
1978 (8th Bday) Night Fever – Bee Gees
1980 (10th Bday) Crazy Little Thing Called Love – Queen
1983 (13th Bday) Billie Jean – Michael Jackson
1984 (14th Bday) Jump – Van Halen
1988 (18th Bday) Never Gonna Give You Up – Rick Astley
1993 (23rd Bday) The Sign – Ace of Base
1997 (27th Bday) Wannabe – The Spice Girls
2003 (33rd Bday) In da Club – 50 Cent
2012 (42nd Bday) We are Young – fun.
2013 (43rd Bday) Happy – Pharrell Williams
2019 (49th Bday) Sucker – Jonas Brothers

WARMUP:
54 SSH as per Vector Bday tradition
LBAC x 12
Seal Claps x 12
Overhead Press x 12
RLBAC x 12
WMH x 10 OHO
Good Mornings x 10 OHO

THE THANG:
#1: Mosey to playground – 54s
5 exercises x 4 sets with Rec Center run in between each set.
50 Squats
40 Incline merkins
30 Big boy sit ups
20 Lunges
10 Pull ups
(Kudos to Black Lung for ensuring correct forms were followed)

#2: 54 sprint – 5 burpees, run up hill, 4 burpees

#3: DIDs: 18 each of Dips, Incline merkins, Decline merkins (18 x 3 = 54 . . . ’cause math!)

Mary with flutter kicks, boxcutters and some god awful exercise from Focker called Seal Crunches . . . form was definitely varied across the circle on those

ANNOUNCEMENTS:
– Thanks for Black Lung’s M with a new job
– bluemule beer event – check Slack (like literally EVERY single channel)
– Murder Mile next week at Green Machine

COT: Moment to take in the day and then thanks to the HIM who continue to push me and make me feel much younger than 54. I did appreciate hearing that many were gassed by the workout, with the highest praise coming from t-cell: “This is a workout that Vector would complain about if he wasn’t Q.” Well said, my friend. Well said. SYITG, Vector

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth:

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Ridin Dirty

AO: westeros
Q: Hacker (Franklin)
PAX: Vector, Right Said, Chunks, Pep, Siri, Natural Ice, DintyMoore, Young and Restless, CubCadet, Breadsticks, Frenchie, Roboto, Tommy Girl
FNGs: None
COUNT: 14
WoR
– SSH
– IW
– BAC/Back BAC/OHC
– slow ass merks
– GM
– WMH
– Runner’s Stretch

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!