F3 is Fitness, Fellowship, and Faith
CONDITIONS:
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: normal
THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout
MOLESKINE: thank you for letting me take out my frustration
ANNOUNCEMENTS: Leanpax etc
COT: thanks for sharing your hearts with me
:grapes:
WARMUP:
Mosey to back parking lot
SSHs
Lunges
High Knees
Butt Kicks
THE THANG:
Pair up
An exercise with corresponding rep range was given
At “Go” one partner starts performing the exercise while the other does a suicide sprint, they switch until the rep range is complete
50 Burpees
60 V Ups
120 Iron mikes (per leg)
120 monkey humpers
300 air presses
Moseyed back at 5 til and completed some Mary
MOLESKINE:
ANNOUNCEMENTS:
– look out for information concerning the NYD convergence
COT:
– each man shared: lots of thankfulness for the impact of F3 and prayers relating to family/friends health and mental health
It was an Honor Qing for y’all, thank you Freakonomics for having me out!
Rock on,
Hair Band
WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
Right Said served as the standard monitor for cadence and workout understanding.
SSH in cadence starting and stopping till we were all in cadence
Almost 1 Mile Run down Natchez Trace
THE THANG:
Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.
DORA
Ran out of time and had to head back to Startex
Mosey back to Startex
Made back in time for 5 mins of Mary
MOLESKINE:
Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.
WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers
THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence
ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.
COT: moment of silence and focus on 3 daily gratitudes.
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:
50 SSHs
5min Hair Band Mary
Mosey around lawn
THE THANG:
Starting from statue area on west side of parthenon:
Round 1
Lunge down 4 benches
Bear crawl back
Broad jump 4 benches
Bear crawl back
Sprint to each bench for 10 burpees a pop
Bear crawl back
Round 2
Reverse lunge 4 benches
Crawl bear back
Inch worm (with or without pushup, mod as necessary) 4 benches
Crawl bear back
Bernie to each bench for 10 burpees a pop
Crawl bear back
MOLESKINE:
DintyMoore talks a lot of smack
ANNOUNCEMENTS:
Chiliteria this Sunday Oct 20th at Shelby Bottoms (see main channel for deets)
Mid Tennessee Tussle! Nov 9, sign up sheets and info come out today
AOQ Grow School! Nov 16th, see main channel for details!
COT:
Prayers for health of families and friends, prayers for support of victims of Hurricanes Helene & Milton (please give to any of the orgs out there helping with relief like samaritans purse & red cross)
Thanks Tim the Toolman for having me out this morning! Had a great time leading
Rock on,
Hair Band
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: SSH, Low and Slow Squats and Merkins, Little Baby Arm Circles, Willie Mays Hays and Good Mornings
THE THANG:
Handsomizer men on one line, CruelHall men on the other. Run to the center, 10 reps 2-man clap pushups. lunge back. Repeat 5 times for 50 push up reps total.
Start with 12 reps each of five exercises. Bicep curl (coupon), overhead press (coupon), overhead tricep extension (coupon), rows or pull-ups, squats (2 count). Run around the covered area, repeat with 11 reps. Run, repeat with 10, etc. Your Q got down to 7 reps.
Six minutes of Mary – somehow the most low-ab exercises I’ve ever done.
ANNOUNCEMENTS:
Nashville Chili Cookoff is coming up. Check 2ndf and with Natural Ice for details.
COT:
Old Maid family sickness and stress for mrs.
Pedialyte’s sister is expecting her second child at any moment!