F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG: We ran, I complained.
MOLESKINE:
ANNOUNCEMENTS: Stay tuned for a very Castle Christmas.
COT: yes.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 4.5 mile party pace run around Hendersonville.
MOLESKINE:
ANNOUNCEMENTS: While 4:13 is on hiatus till after the new year. The Dad Bod Run Club off the books will be in effect on Thursdays at the castle.
COT:
WARMUP: F*ck that.
THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:
1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.
We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.
MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.
ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.
COT: Careers for Pep, Chunks and Stutter.
Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.
WARMUP: 10 each in cadence.
Windmills
SSH
IST
THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 100 penalty burpees. STK.
THE THANG: Mosey to the soccer field. Run up the hill then run a lap around the field. Walk a lap and reflect. Repeato 3X.
MOLESKINE: Mumblechatter is so much better when I’m not the only one giggling.
ANNOUNCEMENTS: Good luck half and full marathoners today!
COT: Prayers for a safe race today.
Prayers for all back on the job hunt, (including me).
WARMUP:
Parking lot warm up to wait for a few stragglers
THE THANG:
Mosey to a wall of garages. Pick a garage to workout in. The wrong garages were chosen twice and burpee penalties were inflicted. Once we found the correct garage we started our jam session:
Work 40 seconds/Rest 20 seconds. 32 rounds (we stopped after 30 rounds for times sake). 4 rounds for each session
Jam Session 1: Shuttle run
Jam Session 2: Med ball slams
Jam Session 3: Bike
Jam Session 4: Ab mat sit ups
Jam Session 5: Row
Jam Session 6: Goblet squats
Jam Session 7: Sand bag cleans
Jam Session 8: Dumbbell bench press
Indian run (not PC) back to COT
MOLESKINE:
The PAX formed F3’s first garage jam band. SalPal auditioned but didn’t make the cut. It actually worked out better because only 8 sessions were planned. The tunes were great but the fellowship was better. Enjoyed having Jude Judy from F3 St. Louis.
Photo cred to Puzzlah
ANNOUNCEMENTS:
Chili cook off coming soon – see Wolfpack’s post above
COT:
Prayers for everyone affected by Hurricanes Helene and Milton
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Merkins, Stretching
THE THANG: – – Death by Burpees – –
YHC ran a 1 minute timer and every minute we performed 5 burpees. In between burpees a “resting” exercise was called to give a “break” between sets. Pax performed lunges, bear crawls, LT Dans, and various forms of merry.
Pax made it through 36 sets for a total of 180 burpees but felt called to beat the record I set at greenmachine last year. A final 21 were tagged at the end bringing the total count to 201 burpees.
MOLESKINE: – “My Body Hurts” Spinal Tap
ANNOUNCEMENTS:
Chili Cook Off – Oct 20th 1-3 pm – bring your 2.0s and Ms
Wolfpack is on Q – more details tbd
AOQ Grow School – October 12th 6 am to 8 am at stonewall
Hair Band on Q
COT: Lifted Prayer
WARMUP:
SSHx15
Arm Circuit
Some good ole fashioned stretching before moseying down to England Park
Shout out to Tea Party, Pole Dancer, and Schnauzer for getting lost with me in the Nations for the pre-party for 2+ miles.
THE THANG:
Sprint 50 m, Yves Pull (run backwards 25) all the way down the street.
At each backwards stop, complete 15 of each exercise (one exercise per lap):
T- Tuck Jumps
O- Os and Xs
W- Worst Merkins (Wide, Regular, Diamond)
N- Nolan Ryans
Moseyed back under the sea and tried to make Rattlin Bog a thing–except hold a plank for the song and do alternating shoulder taps at each level.
Finished with some Elbows to Knees to get to 6:15.
2 miles run total according to my Strava.
MOLESKINE:
This week (Tuesday) marked the 15th anniversary of my move from Boston to Nashville–not knowing anyone, no money, and no real plans. I also moved into a new house over the weekend. Boy, how times have changed. In that reflective mood, we discussed where we were in 2009 and some of the challenges we faced before and where we are now.
ANNOUNCEMENTS:
Check out T-shirt link in -f3-nashville-general
COT: Let’s help Sirifind a new job. Connections welcome. For all the partners, especially parents out there to remember to find space for one another, and for safe travels.