Tag: Roadkill

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25 to Stay Alive

AO: the-knoll
Q: El Capitan
PAX: AAA, Juicy J, El Capitan, Gold Digger, Piglet, Roadkill, Sparrow
FNGs: None
COUNT: 7
CONDITIONS: cool & clear

WARMUP:

Climb routine
PE Stretches
Willie Mays Hays
Good mornings

THE THANG:

Mosey to Pebbles’ to gather coupons

– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.

(Round 1 / Round 2)

Flood table: elevated crunches / dips

(MOT) Lunge

Flat space: curls / overhead presses

(MOT) Mosey down to road

Road: Curb merkins / Jump squats

(MOT) High knees back to flood table

Switch to second set of exercises at the bell.

Return coupons to Pebbles’ & back to playground

MOLESKINE:

There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.

ANNOUNCEMENTS:

Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.

COT:

Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.

It was a joy to lead y’all this morning!

:el-capitan:

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Frozen Indigenous Circuits 🥶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??

Prayers for the people of Sudan.

Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead y’all this morning!

:el-capitan:

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Buck on a Ruck

AO: the_eddy
Q: Sooie
PAX: Roadkill, Half Lyfe, Choo Choo, Sooie, Siri, Legos
FNGs: None
COUNT: 6
CONDITIONS:
Verily, the morn broke cold as a miser’s mercy. 26 degrees with a sly, needling breeze that whispered of winter’s oncoming siege. Old Man Winter had not yet unsheathed his frosted blade, yet his breath could be felt upon the nape.

WARMUP:
Nay.

THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.

At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.

Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.

Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.

But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.

MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.

ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.

COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!

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The Great Beaver Beatdown 🦫 🌖

AO: pain-train
Q: Sooie
PAX: Siri, Roadkill, Juicy J, FLO, Cheeks, Sooie
FNGs: None
COUNT: 6
CONDITIONS: A perfect 55 degrees, slight breeze, and basked in the smile of the Great Beaver herself.

WARMUP: 3 Truths and a Lie (F3 Edition)
Each PAX took turns sharing three truths and one lie while everyone did Imperial Walkers. Guess correctly? Reward yourself with 10 squats. Guess wrong? Pay the penalty: 10 burpees.
If the majority sniffed out the lie, the storyteller took the burpee penalty instead.

By the end, we learned a few surprising things about our brothers, some believable, some definitely HR violations if true.

THE THANG: The Labors of The Great Beaver
Juicy J made a brief cameo, then sped off after the “warmup” in his Prius to “save his body” for “the tussle,” dashing our hopes for an epic 3v3 showdown. So, the remaining five brave souls launched a co-op campaign to conquer four brutal labors:
– Labor 1 at gazebo 1: 100 Alternating Hand Block Merkins (as a group)
– Labor 2 at gazebo 2: 200 WWII Sit-ups with Blocks (as a group)
– Labor 3 at gazebo 3: 300 Goblet Squats with Blocks (as a group)
– Labor 4: the team returned to gazebo 1 for the Table Carry Gauntlet: 1 PAX at the front, 1 PAX at the rear of the picnic table, 2 PAX performing farmer carries with blocks, 1 PAX carrying a single block solo. We rotated positions as fatigue set in.
Completed 2 full rounds of the 4 Labors.

MOLESKINE:
None, other than reflection on the joy of doing hard (stupid) things together.

ANNOUNCEMENTS:
– The Ascent (11/15) see Siri for details
– Pain train food drive, bring your non-perishables to pain train to help alleviate food insecurity in our community. See FLO for details.

COT: The Fellowship of The Beaver
Topics discussed:
– Siri’s unsolicited Zoom call contribution
– Apricot explosions (don’t ask)
– Chocolate milk + spicy peanuts + paintball = a questionable life choice
– Gallon Challenge CSAUP proposal
– FIRE! it isn’t anything.
– The mysterious inner workings of the male psyche
– Deep thoughts from shallow dudes
– Quantum entanglement and other things we don’t actually understand

Prayer Requests:
That none of our lives depend on opening a pickle jar for the next couple of days.

Thank you FLO for the Flo Joe and all who came out. Had a great time!

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4 Part Dora

AO: the-knoll
Q: Stubs
PAX: Gold Digger, AAA, Stubs, Lady Liberty, Roadkill, El Capitan, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0, Icebox 2.0, Sandlot 2.0
FNGs: None
COUNT: 12
CONDITIONS: beautiful with a Beaver super Moon

WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table

THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs

MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3

ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend

COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!

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Thomas the Train

AO: pain-train
Q: Derby
PAX: Wolfpack, Juicy J, Roadkill, Piglet, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Full Moon!

WARMUP: BACs, BACBACs, MNCs, Shoulder Press, Good Mornings, Willie Mayes Hayes, 6 Slow Merkins, Runners Stretch, PE Stretch

F3 Mission Statement and Credo

THE THANG: Link (2.0) led us in a Mosey around the park then we collected Coupons for those without sandbags.

THANG #1: Parking Lot 11’s: Merkins and Power Cleans traveling w/ weight.

10 Count followed by a Mosey around the park

THANG #2: 10 Chest Presses, 10 WWII’s, 10 Weighted Squats then run to Playground for Pull-up(s) per set complete (~5 sets complete).

10 Count followed by a Mosey around the park then stashed coupons.

MOLESKINE: Followed up with PAX on excellent conversations and date plans w/ my wife which were initiated by our prior commitment to schedule something with our significant others.

Recommended opening up those 2026 calendars and visit with family on marking time off for vacations/time together.

ANNOUNCEMENTS: Sooie on Q Friday and Chili Dip on Q Wednesday.

COT: Prayed us out

Thank you for the opportunity to lead this morning!

:horse_racing:

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Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

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H E double hockey sticks

AO: the_eddy
Q: Stubs
PAX: Pitmaster, FLO, Lady Liberty, Roadkill, Stubs
FNGs: None
COUNT: 5
CONDITIONS: chilly

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

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Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

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In Honor of SalPal

AO: pain-train
Q: Wolfpack
PAX: FLO, Siri, Cheeks, Roadkill, Piglet, G-string, Chili Dip, Motorola, Juicy J (JBowman)
FNGs: None
COUNT: 10
CONDITIONS: Getting chilly

WARMUP: Hi I’m SalPal and I am not a professional.

THE THANG:

Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)

Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!

Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…

MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.

ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.

Tussle is 2 weeks out!

COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.

Reminder to PAX to take the time to do something to honor someone in your life.