AOQ Grow School

AO: -f3-nashville-general
Q: Hair Band
PAX: Toothless, Right Said, Young and Restless, Natural Ice – CBO, Firefox, Pebbles, t-cell, hambone, SalPal, Tim the Toolman, Hair Band, F3 Omaha: @Lot Lizard, @g-string
FNGs: None
COUNT: 13
CONDITIONS: nippy

WARMUP:
Hair Band was late so Toothless and the boys took us through a warm up

THE THANG:
Once HB finally showed, we moseyed to the hill by the flag and had a relay race.

2 teams
Both teams do burpees
1st person does a 10 burpee buy in then runs up the hill, touches the flag, and them back down tagging the next person
The next person does not have to do the buy since they have been doing burpees the whole time
First team to complete gets to choose next exercise
Rinse repeat
Winning team gets first dibs at breakfast/coffee

During the beatdown HIMs were encouraged to discuss:
1 What “hooked” you into joining F3?
2 What leadership did you witness?

Final Tally
Team 1: IIII
Team 2: II

Breakfast is served

We were joined by Black Lung, Jason Callen (Deep Dish), & one other who i’m forgetting

t-cell shared some wisdom and thoughts surrounding the starting of F3 Nashville. He read some emails sent to him from F3 Charlotte when F3 Nash was first getting kicked off.

We split into two groups and had discussion time prompted by a list of questions the SLT put together. Groups were encouraged to pick the questions that stuck out, not necessarily go through all. :party_parrot: I encourage each of you to read these questions and answer one that sticks out to you below, let’s keep the discussion going!

List of questions:

1 Who is your favorite AOQ? And why? 
2 What makes you afraid of being an AOQ/stepping into leadership? What are your insecurities as an AOQ? 
3 What should the trajectory of an AOQ look like?
4 What makes a quality transition? How can new AOQs be lead best? 
5 What’s the one thing you do that makes your AO successful? 
6 What does success look like as an AOQ? 
7 1⭐️-10⭐️ AOQ experiences? What would perfection look like?
8 What are their experiences as AOQs? 
9 What is a good FNG intake process? 
10 How do we reconnect with Kotters? 
11 How can the AOQ be the Chief Energy Officer?
12 Best practices to achieve? 
13 What makes a good AOQ? 
14 What makes a bad AOQ? 
15 Where are AOQs not performing their duties? 
16 What should the trajectory of an AOQ look like?
17 What makes a quality transition? How can new AOQs be lead best?

Takeaways:
– “It’s about the led, not the leader”
– Growth trajectory of AOQ:
1. Aware of breadth of influence:
1. Tone
2. Energy
3. Expectations
4. Connection
5. Give “permission” to others
1. Grow in confidence and skill
2. Set other men on fire to lead and grow

– As soon as you start feeling comfortable in the role, start looking for and investing in your replacement – basically lead before you’re ready and leave before you’re ready. You’re stewarding the time in the role well as a servant leader, not holding onto it forever.
– Personal connection is magic of F3
– Main fear to starting as an AOQ is “will anyone show up?”
– Best AOQs have a “presence,” I.e. they are felt when there and immediately missed when gone, they set the tone
– Many AOQs may stop at the logistics level, but it’s important to be intentional in thinking of the impact beyond logistics
– Big focus should be on growing leaders for sake of not just F3, but for how that shapes them as they go back to their families & workplace

ANNOUNCEMENTS:
• Cruel Hall Butterball Crawl! See main channel for details

COT:
• family & friends going into surgery, HIMs with new borns and babies on the way

Thanks so very much to everyone that attended, I would love to do this again. Special shout out to Toothless, Right Said, Natural Ice – CBO, & Chunks for their invaluable help in planning and putting this together. Additional thanks to t-cell for spending time with us and sharing.

It was a pleasure to Q this, I had an absolute ball.

Rock on,

Hair Band

Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

Tortoise & Hare – Week 5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, SalPal, Chunks, hambone, Ol’ McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 15
CONDITIONS: Our first cool run of the season – 46 degrees

WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.

THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.

MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.

ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.

COT: Prayers for strength, guidance and focus.

Wolverine

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Ponzi, Ripcord, toga, bigbang, Grape, Patty, Right Said, Ginger, Crocket, C Sharp, Catfish, Zorro, Snapper, Old MacDonald, Pearl, Humble Boxer, Filet O’Fish, Dreamcast, Big Country, Vera Wang, Slab, Ten Pack, Speedway
FNGs: None
COUNT: 27
First. We didn’t finish the workout and that drives me crazy. I’ll take that as poor leadership there are a few things I should have adjusted BUT I’ve done this workout solo and even Q’d it a few times (starting at 200 reps) so I know it can fit in. I don’t like not finishing things, personal pet-peeve of mine :sweat_smile:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the designated spot and do 3 burpees. After the 3 burpees, run back and continue with exercise.

175 curls
150 big boi situps
125 Overhead Press
100 Kettlebell Swings
75 Merkins
50 We’re not worthy’s
25 Blockees

The 200 rep set would have been Bonnie Blairs but I knew that was not going to happen and I’ve been doing Squatober so my legs barely work anyhow and decided to cut it :joy:

Penalty burpees for no HC and burpees for no Merchant show

AO: titan
Q: Pep
PAX: Midwife, preacherman, Right Said, caprate, DintyMoore, Sherlock, Firefox, Young and Restless, SalPal, Salami, Spinal Tap
FNGs: None
COUNT: 12
CONDITIONS:
cool. comfortable fall day

WARMUP:
burpee penalty:
– each pax with no HC 10 burpees
– all pax 10 burpees for Merchant
run the square

THE THANG:
Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants
7’s at the hill: burpees + hand release merkins

ANNOUNCEMENTS:
– pain lab: Salpal led on Saturday mornings in North Nashville
– chili event:
First Annual F3 Chili Cook Off!
Wolfpack is on Q and leading the charge.

When: October 20th. 1-3pm
Who: PAX, M, and 2.0s!
Where: Riverview Pavilion Shelby Park
maps.app.goo.gl/GuFX8ZRRX5iEJgKb8

COT:
– prayer for Midwife in his job search

Tortoise & Hare, S5E2

AO: thestronghold
Q: Red Skull
PAX: Papa Bear, Pop-A-Lock, Chunks, Crawlspace, Right Said, Young and Restless, SalPal, Hair Band, Speedway, Zoro, Filet O Fish, Ol’ McDonald, Crockett, DreamCast, C Sharp, 10 Pack, Pearl, Snapper, Slash, Vere Want, Humble Boxer, World Tour
FNGs: None
COUNT: 23
CONDITIONS: 66 degrees and humid

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: Get into assigned pace group (led by at least one F3 man). We had a total of five groups: 26:00, 28:00, 30:00, 32:00 and 34:00. Things went even better than expected with 10 of 14 4:13 Strong men reaching a new PR, one of which was a new course record for the class of 25:12.

MOLESKINE: It is much easier to push yourself and do hard things when you have someone doing them with you. Thank you to my F3 brothers for slowing down and encouraging the 4:13 Strong men. We had a huge lift in confidence today with so many new PRs.

ANNOUNCEMENTS: The Struggle 003 is 11/1. This is a Friday night so no need to worry about work the next day. Stay tuned for more details. If you are ready to lock in your spot, let me know.

COT: Many prayer requests for endurance, strength and perseverance.

Because It’s My Destiny To Be The . . .

AO: westeros
Q: Vector
PAX: Grape, DintyMoore, Chunks, Pop-A-Lock, SalPal, Spinal Tap, Sherlock, Right Said, Pep, Young and Restless, Hedwig
FNGs: None
COUNT: 12
Conjuring up this week’s theme, I felt we all needed a little bit of a push to make us better, because as “the kids” say, “No PAIN, no gain.”

CONDITIONS: Painfully pleasant, start of autumn, gloomy morning

WARMUP: To start the pain, we did W-O-R for the duration of Depeche Mode’s extended remix of “A Pain That I Am Used To.”
30 SSH, 30 LBAC, 30 Air Presses, 30 RLBAC, 30 Squats.

To reflect the missing HCs from the PAX, the group had to do 9 burpees. Then we repeated the above until end of song . . . 8 minutes later.

PLAYLIST:
A Pain That I Am Used To – Depeche Mode
King of Pain – The Police
Pain Lies on the Riverside – Live
Joy and Pain – Rob Base & DJ EZ Rock
Do You Really Want to Hurt Me? – Culture Club
Pain – De La Sol (f. Snoop Dogg)
Hurts So Good – John Cougar
Sucker for Pain – Lil Wayne, Wiz Khalifa & Imagine Dragons
Everybody Hurts – R.E.M.

THE THANG:
PAIN #1: 50 reps of
Prisoner squats
Ass Kickers
Imperial Walkers
Normal Julgarian Split Squats (“Free Julgaria!”)
Then sprint up and down hill.
Repeat.

PAIN #2: 50 reps of
Plank Jacks
Alabama Prom Dates
Incline Merkins
Normal LBCs
Sprint the hill.
Repeat.

Mosey to Startex for Mary where a grand time was had by all

ANNOUNCEMENTS: Brewsday Tuesday this week – Check the Slack

COT: Prayers for Chunks on the passing of his grandmother and SalPal as his wife navigates restarting work life. Was fantastic to have SalPal back out, as his special brand of saltiness fit the theme perfectly . . . Thankful as always for all of the HIM who push me and each other to be better. SYITG, Vec

Always have a buddy!

AO: thestronghold
Q: toga
PAX: Chunks, Dan and Dave, Red Skull, Right Said, Dan Tanna, toga, Skeet, Decaf, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack
FNGs: None
COUNT: 23
CONDITIONS: Glorious!

WARMUP: Mosey to the gravel lot for some calisthenics and the always fun, scorpion stretch amongst the rocks.

THE THANG: Partner up with instructions to spend the rest of the workout with you partner. Work together and finish together!
Part 1: Execute Bear Crawls and Polar Bears down the gravel lot and back. Form up in 2 columns and mosey to the lot across from the STEM school.
Part 2: Partner carry across the slot, flapjack and return to the other side of the slot. Execute the same with wheelbarrows and repeato 2x more.
Part 3: mosey the entrance to the STEM school where P1 executes 12 rows on the bar while P2 hold people’s chair. Flapjack and repeato 2x more times. The PAX (RA!) did this without starting till everyone was holding the chair and mounted the bar and could not complete until everyone was done.
The finish: mosey back to the home lot, quick marry and done!

MOLESKINE: It’s always humbling to lead and know that the PAX (RA!) will follow your lead for the duration of the workout. This is always a gift, but it’s especially humbling when you realize all the change these men are dealing with. RESPECT!

ANNOUNCEMENTS: It’s been 6 years of our F3/4:13 symbiotic relationship. YHC can only hope that the men of 4:13 are getting as much out of this as the men of F3. Here’s to 6 more!

COT: Prayers for Chunk’s grandmother who is in hospice and for the strength, health and will of the men in 4:13. Let’s keep the 40 days rolling!

Stay Classy,
Toga

Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.