F3 is Fitness, Fellowship, and Faith
CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps
THE THANG:
12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups
The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!
Mosey back to startex
MARY: n/a – called for time
ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630
See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX
COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement
Always an honor to lead.
Stay strong and keep signing-
WS
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.
THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.
Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.
MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.
ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.
COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!
https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b
WARMUP: Mosey to front of school. LBAC x 10, Overhead Press x 10, Seal Claps x 10, RLBAC X 10, WMH x 10, Good Mornings x 10, SSH x 10
THE THANG:
‘Cause this is Thriller: Plank during Thriller with burpees/squats whenever the title is mentioned
Spooky Exercises: 100 of each and then run to school between exercise to pay off the 8 burpees owed for not HCing.
S: Squats
P: Pull-ups (which the PAX loved)
O: Overhead presses
O: Original Dips
K: Killer Incline Merkins
Y: Your favorite exercise (because the PAX deserved a treat)
MARY: A round of spooky an exercises
COT: Lifted up silent prayers and praises.
Grateful for the PAX for pushing me and each other to get better each daily.
SYITG,
Vector
PLAYLIST:
This is Halloween – Citizens of Halloween
Thriller – Michael Jackson
Heads Will Roll – Yeah Yeah Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Twilight Zone – Golden Earring
Bad Moon Rising – CCR
Dead Man’s Party – Oingo Boingo
WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch
Unorganized bear crawl, crab walk
Merkins (10)
THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.
ANNOUNCEMENTS:
WARMUP:
THE THANG: We did multiple movements, I wrote the workout down twice and managed to delete it, not doing it a third time
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
25 SSHs
5 Five-count deep lunge
5 Five-count Willy Mays
25 SSHs
THE THANG:
Mosey to bridge
Dora – part 1
100 merkins – partner 1 runs across bridge then starts merkins, partner 2 does pushups then runs when he reaches other side, confirm total count then run back across bridge while partner 2 continues merkins, repeat until you reach 100. 4-6 total
Mosey from 100 to base of love circle and plank for 6
Dora – part 2
200 lunges – each leg
Partner 1 lunges while partner 2 runs the circle
Plank for 6 when done
Dora – part 3
Top of Love Circle
300 Alabama Prom Dates
150 each partner
Mosey back to Shovel Fla -er, I mean Start X w/ stops along the way to wait for the six.
MOLESKINE:
Congrats to Vanderbilt on the biggest upset and their programs history. It was nice to see First Bank without one of their goal posts. We also were able to rile up the neighborhood a little bit with our Vanderbilt centric playlist.
ANNOUNCEMENTS:
Chili Cook Off coming at you. 2.0 and M friendly at Shelby Park.
Pain Lab :petri_dish: :test_tube: :lab_coat: making some noise on Saturdays at Northwest Nashville YMCA.
COT:
Prayers for Western NC flood relief/recovery. Prayers for Middle East tensions and intentions.
Prayers for Young and Restless celebrating 18 years of marriage and hopes for a family.
WARMUP: Largely optional
THE THANG: interval pull ups, Merkins, burpees and squats. Mosey in between sets. Then ninja course time trials. Mild injury sustained.
MOLESKINE: Great chance to break the F3 mold. We will get coffee out there next week.
ANNOUNCEMENTS: see slack
COT: prayers of gratitude that Pep passed his test. For those suffering from Helene.
