MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body
WARMUP:
THE THANG: Rucked offroad to paved. ~48 minutes.
MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.
ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.
COT: Prayers for health, travel, hosting, Siri / Stubs and family health.
WARMUP: nope
THE THANG:
Finally remembered where that side trail was I told Stubs about at launch, but then couldn’t remember where it was so took us on an extra 20 minute detour.
MOLESKINE:
Great numbers on such a cold morning. Lots of mumblechatter!
ANNOUNCEMENTS:
Holiday party Dec 12. Grow school this weekend!
COT:
“I’ve got somewhere to go,
But no where to be.
And all day to get there”
WARMUP:
Willie May Hays
Climb stretches
Slow Mo Merkins 10x
THE THANG:
Gather & Farmer-carry coupons to tennis courts
Line up along fence.
Round 1:
Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows
Round 2:
Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls
Round 3:
Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings
Round 4:
Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats
Once Round 4 is complete, start Round 1 again.
AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.
MOLESKINE:
Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.
Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).
ANNOUNCEMENTS:
F3 Nashville Christmas party coming up December 12 at Hair Band’s house!
F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.
COT:
Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo
It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan:
WARMUP:
Warmup: “Waking the Crew”
• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)
ADVENTURE TIME!!
THE THANG:
Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs
By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.
⸻
The Thang: The Voyage
Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge
⸻
Island 1: The Stage
“Hoist the Sails”
Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure
Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one
Carry to next island.
⸻
Island 2: The first Gazebo
“Walk the Plank”
Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank
Winners grab the light treasure
Losers take the heavy one
Carry to next island.
⸻
Island 3: The Other Gazebo
“Jump Ship”
Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team
Winners take light
Losers take heavy
Carry toward final showdown.
⸻
Final Island: “Davy Jones Locker”
Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man
PAX does side straddle hops until all PAX are done
Then stack their treasure chests neatly as a “buried trove.”
First crew finished wins the day.
⸻
Cooldown: “Return to Port”
MOLESKINE:
Verso L’alto – to the heights!
We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.
ANNOUNCEMENTS:
Check the slack channels
COT:
WARMUP: none
THE THANG: The OG paved path
MOLESKINE:
Quote of the Day.
If you are going through Hell, keep going – Winston Churchill
Have been going through a lot at home and work. Must keep showing up and keep going.
ANNOUNCEMENTS:
COT: Lady Liberty closed us out in prayer
WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH
Credo & Mission Statement
THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.
10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees
Hero’d out at 3 Sets Complete.
Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.
Had a fly by and couldn’t tell if it was David Goggins or Pebbles?
MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry
ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!
Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.
COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!
Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.
THE THANG: Ruck the trails
MOLESKINE: “The best ability is availability” – www.google.com/search?q=Bill+Parcells&sourceid=chrome&ie=UTF-8&mstk=AUtExfC8hroZRQHDT53cMlc2ERYKAzH9vZSWJFPL9dgunvihjimcR8Uy_00R1bG8rjTqjtcv0oOftDkdrFhk8sggjcbYZTB1Wp1yXa4Njs7qLKSCWdI4kxcjCgWPnKS-m…
ANNOUNCEMENTS:
– 10.19 Chiliteria led by Wolfpack
– 10.24 Overnight ruck CSAUP by F3 Spring Hill
WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey
THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.
MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.
ANNOUNCEMENTS: see general channel
