WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.
Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.
Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.
Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.
Finally, 5 mins of MARY and 5 Burpee buy out.
Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.
BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.
Prayer requests: Travel, Strutter’s family
COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.
There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.
SYITG,
Chunks
WARMUP: SSH, Good Mornings, Willy Mays, Runner’s + World’s greatest stretch
Mosey on down to the lake, stopping halfway for Alabama Prom Dates (daily meditation: why Alabama??) and arrive at the piano pavilion
THE THANG: Relive your high school sports years and find a bench to ride. Perform the following circuit:
– Step-ups – 20 (10 each leg)
– Incline Merkins – 15
– Decline Merkins – 15
– Dips – 20
– Repeat x4 (5 sets total)
Mosey on back up the serpentine switchbacks to the playground. At the halfway point, stop for:
– 20 squats
– 20 merkins
At the playground, alternate between 10 pull ups and 1 minute of plank, until the remainder of the 45 minutes
Return to base
MOLESKINE:
ANNOUNCEMENTS:
– Nothing is stopping Goose from making more disciples of Seger; awaiting reschedule details for Night Moves, continue to check the general channels
– Moves: Night Edition. The royal Hipster is moving! (Don’t worry, he’s staying nearby). Which means free coupons in the form of furniture and boxes of old band hoodies and skinny jeans to get our pump on. Cauliflower vegan pizza and kombucha to follow as recompense (maybe). Date and time are TBD at the moment
COT:
– prayers of peace for Hot Route during season of health tests
– My mother is navigating the process of placing her mother in a dementia care facility
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
WARMUP:
SSH
High knees
Butt-kickers
Stretches
Mosey
THE THANG: 12 Days of Christmas
1 Manmaker Burpee
2 Squat Jumps
3 Pull-ups
4 Coupon Thrusters
5 Navy Seals
6 Tricep Extensions
7 Bent-over Back Rows
8 Curls To Shoulder Press
9 Imperial Walkers
10 Mountain Climbers
11 Carolina Dry Docks
12 Christmas Burpees
Run til time
MOLESKINE:
Humility is not thinking less of yourself but thinking about yourself less and others more. Thinking about others and serving others builds community. Serving yourself builds a cult.
ANNOUNCEMENTS:
Christmas Eve workout at Titan 6:30am. Kids welcome.
New Years Day convergence at 4:13 Strong
COT:
Ended with prayer and coffee
WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.
THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls
Run to playground and do a pull up
Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.
MOLESKINE:
1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.
ANNOUNCEMENTS:
You missed grow school by coming to this workout
COT: the usual
WARMUP: Typical WAR, mosey to the tarmac, do a lil more.
THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX
Intermission – 3X dead hang to failure from pullup bars
Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s
MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.
ANNOUNCEMENTS:
COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.
Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.
WARMUP: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole
THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.
Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80
Mosey past the enchanted cave on the way back to base. MARY to bring us home
MOLESKINE:
ANNOUNCEMENTS:
COT: New chapters
WARMUP:
THE THANG:
Running
Moving Coupons
More Running
No Burpees or Abs (didn’t feel like getting wet)
MOLESKINE:
Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.
ANNOUNCEMENTS:
COT:
