F3 is Fitness, Fellowship, and Faith
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.
WARMUP: WOR in parking lot
THE THANG:
Mosey to golf course parking lot, stopping for burpees along the way
At the parking lot – burp ‘n’ murk pyramid to 10
Mosey to #10, 2 down and backs to the culvert
Mosey back to greenway, stops for burpees and leg sets on the way
Greenway – walking lunges back to startex, with stops for monkey humpers
Mosey to playground, 7 minutes of mary (dealer’s choice)
MOLESKINE: The golf course hill ain’t no joke.
ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)
COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity
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.