F3 is Fitness, Fellowship, and Faith
WARMUP: none
THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.
Thats 301 burpees
MOLESKINE: do hard things
COT: lifted up the nation praying for peace and hope.
WARMUP: SSHs, Good Mornings, WMHs
THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate
MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us
ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School
COT: thanks for letting me lead
WARMUP: Standard pre-run warm-up: SSH, Squat, IW, Stretches, WMH
THE THANG: Partner up and RUN!!!
MOLESKINE: As men get comfortable with routine, they tend to let their guard down and slip into the comfort zone. 4 out of 9 4:13 Strong men were so deep into their comfort zone that they didn’t even hit their past five week average time. These men earned another run tomorrow morning. They will continue to run each morning until they get below their five week average.
ANNOUNCEMENTS: Signing Day, Friday at 11:30am. Come join us for a celebration and lunch.
COT: Prayers for wisdom and perseverance.
WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH
THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.
MOLESKINE: PR set by Raisin: 18:41
ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.
COT: Prayed for injuries, families, and safe return of Red Skull.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH
THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.
SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.
MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!
COT: Prayers for focus, consistency and endurance.
WARMUP: the usual
THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc
ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…
COT: love community and bonds we form through f3. Invite friends!
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: SSH, BAC, BBAC, Shoulder Presses, WMH, Runners Stretch.
THE THANG: Thang 1:
Basketball Court: Suicides with merkins at each line increasing by 1 each line. Run to Monkey Bars 5 Pull Ups, Bear Crawl to tree (50ft), lunge back (50ft) to low bar and do 20 dips, run up hill (200ft), 5 burpee pull ups, 10 swing rows, 30 big boy sit ups, run to other playground (50ft), 10 Lt Dans, run down hill back to basketball courts (125ft) and start over.
Thang 2: Ring of burpee fire. Done to Johnny Cash’s Ring of Fire. PAX held plank then went around and did 1 burpee +1 each round. Got 2 rounds complete just in time.
MOLESKINE: Talked about F3 a little so FNG’s could get a good idea of what all it has to offer.
ANNOUNCEMENTS: Lots going on. Check Slack.
COT: count off, name-o-rama, named 3 FNG’s. Welcome Bushy, Dog Chow and Quattro! Glad you could join us. Hope to see you out again! Thank you all for making it out. You all killed it! Great job everyone!
Everyone met at Fat Bottom after. Great Fellowship! Grateful to be a part of this group! Thank you men!
WARMUP: The usual of SSH, LBAC, etc.
THE THANG:
Natural Ice serenaded us with Green River Ordinance while we did 11’s of burpees and WWI
We became demon hunters and did timed runs around the Parthenon with goal of running faster than the PAX ahead of you with a 5 burpee penalty if you lost and for locals, a chance to Q at Titan.
Fastest time of 33 seconds!
ANNOUNCEMENTS:
Night moves tomorrow
Grow school Saturday
Chiliteria coming soon
Natural Ice to fill in details
COT:
Prayers for work stress
Thankful that Salami has a job!
Thankful for a community of guys to keep us accountable to work out when we just want to :sleeping:
WARMUP: Circle Up, Warm Up – SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!!
MOLESKINE: A fantastic first run for the new class. 5 out of the 13 4:13 Strong men posted a sub 30:00 time. Another 4 finished sub 35:00 and we were “All In” at 41:37. This may be the class where we see everyone hit the 30:00 goal.
Thank you to all of my F3 brothers for such a great showing today. It had a huge impact on the 4:13 Strong guys who found it hard to believe that so many men would be willing to run with them.
ANNOUNCEMENTS: The Struggle 005 will be 10/24-10/25. Start making plans now to join us for this incredible physical and mental challenge.
COT: Prayers for strength, wisdom and guidance.