Dew & Dora

AO: middle-tooth
Q: Hanes
PAX: DrRupp, Focker, Oatmeal, SalPal, sooner, Toothless
FNGs: None
COUNT: 7
CONDITIONS: Tropical Winter + Puddles

WARMUP: SSH, LBAC, OHP, FF, WMH
Jog around the track, sprint to front

THE THANG: Dora
Burpees
Squats
WWI
MTN Climbers
Lunges
American Hammers
Merkins
Bobby Hurleys (jump squats)
Freddie Mercury’s
Lunges

Control – run down the long straight on track and back, keep working out till All In. Change exercise.

Mosey to flag, 1 round of toe taps

MOLESKINE:

ANNOUNCEMENTS: NYD Convergence led by Grape. Lean Pax.

COT: Prayers for those who have lost loved ones during the Holiday Season. Prayers for healthy families and travel. Prayers for individuals who may have some trauma during this season.

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

You can’t always control your environment or the things that happen to you, but you can always try to change your outlook or the way you choose to see something or someone.
The Challenge: Be the positive change wherever you are and encourage others with your effort to shape the things that you can change.

Shout out to Oatmeal and sooner for delicious coffee and encouraging and supporting another great AM in the gloom.

-Hanes

Merry Christmas from the family

AO: atlantis
Q: sooner , Oatmeal
PAX: Oatmeal, Toothless, Pole Dancer, Siri, Subway, SalPal
FNGs: None
COUNT: 7
Active warm-up

Mozy over to pizza hut

Santa appears out of the gloom… he looks a lot like oatmeal

Christmas Night
Santa/Oatmeal pulls a gift out of the bag and the PAX has to deliver; The pax are reindeer, led by rudolph who have to deliver gifts. Each round, Santa/Oatmeal picks off a pax from the reindeer who does an exercise while the rest of the pax delivers to playground locations specified on the card; santa’s crew of injured reindeer grows during each round of present delivery

Gift delivery travel: Native Reindeer Run around the water tower to “Whoville” aka the playground

Penalty for forgetting rudolph

Christmas Morning
Open each gift to find two unique exercises (25 each). One is naughty and one is nice. Flip a disc to determine exercise. Gating price to either be nice or get forgiveness for being naughty is Christmas/Oatmeal trivia.

Bag 1: ice skaters / Mountain jumpers; each side is half
Bag 2: elven merkins / eleven flutters aka hand release merkins with a star Superman or reverse flutters (low plank + flutter kicks); 4 ct
Bag 3: Frosty jumps / walks; low squat duck walk or broad jump; 1 is 1
Bag 4: Twinkling Star of Bethlaham or manger madness aka side straddle hops 4 CT or star jumps but with 180 rotation); 1 is 1
Bag 5: Ornamentation or Tree toppers aka plank ups or one-legged alternating box jump reaching for the tree top on the jump; each side is half
Bag 6: sleigh rides or Jingle bell rock aka Supermans or happy crunch frogs but with arms elevated verticaly instead of horizontally; 1 is 1
Bag 7: Christmas mornings aka 8 CT body builders; 1 is 1… We didn’t do this one

Santa had a loose interpretation of the rules. We did exercise for the record.

COT: healing, comfort and guidance

HANDS DOWN BEST COFFETETERIA OF THE YEAR, NO ONE IS CLOSE, ITS NOT A COMPETITION, POLE DANCER/TOOTHLESS COMBO WON. EASILY. THEY’RE OFFICIALLY ON THE NICE LIST.

tag your favorite trivia question in comments

Keep it movin

AO: bomber
Q: DintyMoore
PAX: Chunks, hambone, Puzzlah, SalPal, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Brisk

WARMUP: SSHs, Willy Mays, Good Mornings,

THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats

Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom

MOLESKINE:
Be grateful

ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025

COT:
Be grateful

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

Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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 ep5

AO: thestronghold
Q: Red Skull
PAX: SalPal, Chunks, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet’s 2.0), Zoro, Ol, McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 16
CONDITIONS: Perfect 46 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, HBWs, Stretch, WMH

THE THANG: Partner up and RUN!!

MOLESKINE: The tale of the Tortoise & Hare played out in real life today. Those that started off with a dead sprint were gassed by the first turn and never recovered the pole position. Those that started out with a deliberate pace maintained performance and set PRs.

Three 4:13 Strong men set a PR and Young and Restless set a PR. It was a great day to run.

ANNOUNCEMENTS: The final Signing Day of 2024 will be on Friday 11/1 at 11:30. Come join us, celebrate the 7 men that are moving into the work phase and let 4:13 Strong buy your lunch.

The Struggle 003 is 11/1 – 11/2. We have a couple of open spots if you are interested. This is a fantastic experience that will push your physical and mental limits while forging deeper relationships with those you Struggle with. Let me know if you want more details or if you are ready to sign up.

COT: Prayers for family, healing comfort and direction.

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.

Move Fast and Break Things

AO: offthebooks
Q: SalPal
PAX: SalPal, Salami, Pep
FNGs: None
COUNT: 3
CONDITIONS: Little regard for F3 conventions.

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.

Street soccer rnd 2

AO: atlantis
Q: Subway
PAX: Oatmeal, Pole Dancer, SalPal, Schnauzer, Young Pawn, Toothless, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: 57 – foggy and fun

WARMUP: Mosey with equipment to lower parking lot. Stretches and pot shots on goal with penalties for misses

THE THANG: 4v4 soccer – very bouncy ball

MOLESKINE: music.apple.com/us/playlist/ea-sports-fc-24-soundtrack/pl.d698e9b318a94aebad31b5d9913a3891

ANNOUNCEMENTS: too many to remember- check channels

COT: Rosh Hashana- happy new year – reflection on goals for next year!

SYITG
Subway