Tag: Roadkill

Posted on

Cold 11s

AO: the-knoll
Q: Pebbles
PAX: The Merchant, G-string, Étouffée, Sooie, Roadkill, Link 1.0 from Houston!
FNGs: None
COUNT: 7
CONDITIONS: Coldest day yet. Beautiful sunrise.

WARMUP:
Side Straddle Hops
Bacs
Bac – Back’s
Take off running when Étouffée showed up late
Mosey to stop sign and back

THE THANG:
2 rounds of 11s.

Pull-ups and Carolina Dry Docks – wall sit for the six
Iron Mikes and Lt. Dan’s (aka ultimate Lt. Dan’s)

5 minutes of Mary

MOLESKINE:
We ran for 40 minutes and Mary for 5 minutes. Fantastic work by all Pax pushing through the leg fatigue.
Shoutout to Link 1.0 joining us from Houston. Roadkill for HCing even when he didn’t want to. Sooie for bringing the cups. Always good to see The Merchant! G-string and Étouffée for pushing the pace.

ANNOUNCEMENTS:
Christmas party next week.
Encouragement for Derby and Hair Band as the prep to run 50K on Saturday!

COT: Prayers were said to counteract the darkness and in anticipation of the coming light.

Posted on

Forging a new path

AO: the_eddy
Q: Stubs
PAX: FLO, Roadkill, Stubs
FNGs: None
COUNT: 3
CONDITIONS: chilly with a light mist

WARMUP: none

THE THANG: all paved, to the picnic shelters and down along ensworth.

MOLESKINE: “we don’t get to choose our stories, but we do get to choose how we feel about our stories”
Katherine Wolf

ANNOUNCEMENTS: Christmas Party. Check slack

COT: prayers lifted up. Coffereeria by Flo

Posted on

Link hates your legs

AO: the-knoll
Q: Wolfpack
PAX: Sparrow, Pebbles, Roadkill, Stubs, Juicy J, Piglet, Link (2.0), Churchill (2.0), Munchkin (2.0)
FNGs: 1 Munchkin (2.0)
COUNT: 10
CONDITIONS: Chilly for a little bit

WARMUP: WMH, BAC, BAC BACS, Mosey to river table

THE THANG:
DORA
300 WWII
200 Squats
100 Iron Mikes

In between each exercise we played 4 minutes of Link’s Hot Potato workout. PAX circles up and holds a low squat passing around a 3lb kettle bell. When the music stops, whoever it stops on does 2 burpees

Couple rounds of Toilet Tag to end the morning.

MOLESKINE: Roadkill took Hot Potato to the next level adding in Uno rules. So many reverses….

Gotta watch those roots when playing tag in the dark…

ANNOUNCEMENTS: F3 Holiday Party Dec 12. Grow school this Saturday! Roadkill holiday party this Saturday!

COT: Holiday season is crazy… so just a quick reminder to take moments to slow it down and take it all in. It’s all about family, friends, giving and receiving love. Appreciate you guys!

Posted on

Keep ’em Movin!

AO: the-knoll
Q: Derby
PAX: Wolfpack, Papa Bear, Shakira, Roadkill, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Wet Cold

WARMUP: 50 SSH, BACs, BACBACs, Air Press, WMH, Good Mornings, Runners Stretch, 5 Slow Merks, 5 Slow Squats, Mosey

THE THANG: Pair up for Dora

Round 1: Runner runs to fire hydrant with partners accumulating:
200 Merkins
200 Squats
200 Dips
100 Hanging Knee Ups

Group Mosey once complete

Round 2: Same running route accumulating:
100 Merkins
100 Squats
100 Dips
50 Hanging Knee Ups

Round 3: Same running route while partner holds plank

MOLESKINE: As we close out the year challenged PAX to reflect on their accomplishments this year. Too often we only stack the receipts of negatives and need to push those aside and be proud of physical goals achieved, relationships mended, career advancement, etc.

ANNOUNCEMENTS: 12/6 Grow School at Sevier Park and 12/12 Ugly Sweater Party both being coordinated/hosted by Hair Band

Check Slack for other events.

COT: Prayers for opportunities and direction for our brothers currently in the midst of new and changing careers.

Posted on

Side trail

AO: the_eddy
Q: Wolfpack
PAX: Pitmaster, Choo Choo, Half Lyfe, Sooie, Stubs, FLO, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Layers were worn.

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”

Posted on

Black Friday Beatdown

AO: pain-train
Q: FLO
PAX: Roadkill, Bean Burger (Fairview, TN), Ruby Red
FNGs: None
COUNT: 4
CONDITIONS:

Frosty

WARMUP:

Good mornings
BAC / BACBACS
Slow Merkins
Runner’s Stretch
Slow Squats

THE THANG:

Part 1 – x 5

– Step Ups x 10
– Lunges x 10
– Calf raises x 10
– Squats x 10
– SSH x 10

Bear Crawl – then crunches x 20

Part 2 – x 5

– Pull up x 5
– Back rows x 10
– Merkins x 10
– Curls x 10
– Overhead press x 10

Run lap – then crunches x 20

MOLESKINE:

Too much tryptophan caused Cheeks to sleep in on the Pain Train Black Friday deals. Don’t let it happen to you.

ANNOUNCEMENTS:

Bellevue Christmas Party 12/12! Check Slack.

COT:

Thankful for the great men I’ve met through F3.

Holidays are tough for some folks, take a moment to reach out to friends and family you haven’t heard from in a while.

FloJoe was enjoyed by all.

Thanks for coming out guys! Have a great weekend.

FLO

Posted on

Grateful

AO: the-knoll
Q: Wolfpack
PAX: Roadkill, morning stār, FLO, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS: Chilly-ish

WARMUP: Mosey to stop sign and back

THE THANG: kind of a Murphy

Tabata 40 seconds on/20 seconds rest
– SSH
– Pull-ups
– Merkins
– Air squats
– 2 sets of the above

Completed 4 rounds with a 1 minute rest in between.

5 minutes of Abs

MOLESKINE: Lots of gratitude shared between rounds.

ANNOUNCEMENTS: holiday part Dec 12. Grow school coming up.

COT: It’s easy to be grateful on holidays and special moments, it’s harder to live with gratitude for all the small things in life. Reminder to live with gratitude outside of the times it’s expected.

Posted on

LooseCaboose+

AO: the-knoll
Q: Wolfpack
PAX: Derby, Sooie, Roadkill, Étouffée, Pebbles, morning stār, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: wet but not too cold

WARMUP: SSH, shoulder warm up, SSH, lower body warm up, SSH

THE THANG: LooseCaboose+
PAX lines up
First in line rests.
Middle of line alternates exercises.
Last in line does burpees.
To start, last in line does MOT to the front, then we switch. Each round consists of 2 sets all the way through.

Round 1
Exercises: Squats or Imperial Walkers
MOT: Lunges

Round 2
Exercises: merkins and mountain climbers
MOT: Bear Crawl

Round 3: Iron Mikes and Low squat holds
MOT: Reverse Lunges

Round 4: Carolina Dry Docks and Plank Hold
MOT: Crawl Bear

REPEAT

Bonus Round: SSH and Burpees
MOT: Burpee Broad Jump

MOLESKINE: the ground got squishier as we went

ANNOUNCEMENTS:
F3 holiday party Dec 12
Thanksgiving workout at Crieve Hall (Knoll is open too)
Juicy J and Piglet VQs are coming

COT: I have a tendency to put a lot of weight on specific outcomes when I need help. A “I need this one thing to happen to make everything okay” kind of attitude. What really happens is I close off to everything else and miss a lot of opportunities to be helped or find new solutions. Encouragement to PAX to be open to help and different paths forward when facing challenges.

Posted on

Pure Pain

AO: pain-train
Q: El Capitan
PAX: Siri, Derby, Wolfpack, FLO, Cheeks, El Capitan, Piglet, Pitmaster, Roadkill, Stubs
FNGs: None
COUNT: 10
CONDITIONS: 61 & misty

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:

Posted on

Focus on your core.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Parka-Eh, Sooie, Roadkill, Étouffée, Piglet, Churchill (2.0), Icebox (2.0), Palay (2.0), None
FNGs: 1 None
COUNT: 11
CONDITIONS: 55 degs, overcast, seemed darker than usual.

WARMUP: SSH, BAC, BBAC, OHP, WMH, Runners Stretch.

THE THANG:
Partner up. One does exercise. One runs to backstop and back.
Thang 1:
200 Swing Rows finish what was left from Tues. minus the absolutions. But did take plank jacks from them and added to Thang 2.

Thang 2: Core
500 Mountain Climbers 2=1
400 Sit Ups
300 Flutter Kicks
200 Plank Jacks
100 Plank w/ knees to elbow.

MOLESKINE:

CORE VALUES
DISCIPLINE
Do it even if you don’t feel like it

DETERMINATION
If you’re determined nothing can stop you

ATTITUDE AND EFFORT
Two things you can control

CONSISTENCY
Is what transform average into excellence

REPETITIONS
Choose quality over quantity

PASSION
Is the fuel that drives us

ANNOUNCEMENTS: check slack.

COT: count off, name-o-Rama, prayers offered up for Étouffée for discernment on some up coming decisions, ended with some coffeteria.

Great push today everyone! Thank you for letting me lead you this morning!