WARMUP: none
THE THANG: approx 6 miler
MOLESKINE: Holiday gratitude
ANNOUNCEMENTS: LeanPax
COT: prayer to close us out
WARMUP: light stretch
THE THANG: 5-6+ mi run to Negley
MOLESKINE:
ANNOUNCEMENTS: Dec 12th sweater party
COT: Prayer requests and prayer to close us out thanks to Bagger :pray: Meeting up w Grow School to discuss leadership and F3
WARMUP: light stretch of the glutes
THE THANG: 6+ miles to Fort Negley
MOLESKINE: Gratitude :pray:
ANNOUNCEMENTS: Sweater party
COT:
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f
WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo
THE THANG:
Patrol run to lot by mansion, PAX count off forming three groups.
– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer
All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.
Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs
Patrol run back down the hill and circle up for…
Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby
MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?
CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!
ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend
It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:
— Toothless :tooth:
WARMUP:
Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle
Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.
Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)
Abs of choice while waiting for six.
Mosey to Tennis Courts
Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.
Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.
Mosey to Sunnyside Hill
Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.
Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.
2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)
One ten-second good morning to close things out!
COT/BOM
MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.
Can’t wait to see what the next decade holds!
Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!
BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.
PA out.
