F3 is Fitness, Fellowship, and Faith
WARMUP: it was warm and toasty in my car.
THE THANG: there was no Thang.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
If you need to stretch, get there early or do it at home.
MOSEY!
THE THANG:
Party Pace Mosey till my watch hit 1 mile.
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey halfway back to Startex
BOMBS
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey back to Startex
BOMBS
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
That’s it and that’s all.
A Lot of Running Q – Strutter
MOLESKINE:
ANNOUNCEMENTS:
Check Slack
COT:
Prayed out and discussed lots of Topics at Coffee.
Saturday extended coffee at Black Elm is top notch.
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: