F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs
THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks
MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.
ANNOUNCEMENTS: check slack, things seem a little slow?
COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more
:grapes:
Dry ground, wet air :trident:
WARMUP:
Jog around park with skips, side shuffles, karaoke. Stop and do merkins in cadence – accomplished 50 4-count merkins during warmup.
THE THANG:
Sprints/speed work around the parking lot. Sprint long stretches, jog short stretches. X4 laps. 2 minute dynamic rest in between with 30s jump squats, 30s high knees, 30s low plank mtn climbers, 30s Freddie mercuries.
One round of Bear crawl to Pizza Hut, Lt. Dan back
MOLESKINE:
Sorry Wolfpack :leg:
ANNOUNCEMENTS:
9/11 Convergence somewhere
9/14 10th Birthday celebration of F3 Nashville at Stonewall
COT:
Prayers for undisclosed prayer requests.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches
THE THANG:
-Dora: 400 SSH while partner runs to midfield and back.
-Lunge goal line to goal line with 10 squats every 10 yards, down and back.
-Run goal line and back with 10 merkins at opposite end, countdown 10 yards each trip.
-Bernie Sanders down and back
Circle of Mary
ANNOUNCEMENTS:
– Tuesday Brewsday this Tuesday at 12 South Taproom
– Detective Pikachu needs help moving this weekend
Prayers for Blueliner has a speedy recover.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: WMH + Mosey
THE THANG: Tiamat is a legendary five headed dragon goddess with high armor class, limited magical immunity, elemental resistance, the works.
How do you take down this dragon? Sweet sweet sustained damage per second.
Start with 1 Durpee at the bottom of the stairs. Run up to each landing and back, doing a durpee at the bottom. Each landing is 5 Dips, 5 Derkins, 5 Dive Bombers, 5 Diamond Merkins.
Repeato, increase Durpee by 1 and landing reps by 5. Finish doing 5 durpees at the bottom and 25 reps at each landing.
MOLESKINE: Black Lung made a healing joke. I laughed/coughed up blood.
ANNOUNCEMENTS: A lot happening. Bourbon run (see Strutter), Brew Ruck, Hunger Games, Night Moves, Castle Run, Gulliver’s Travels.
COT:
Lift up the men who need F3.
WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.
THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).
Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.
Mini Mary
MOLESKINE:
I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.
That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.
So you get up and go chase it anyway. That’s just how it works.
ANNOUNCEMENTS:
Brewruck
Game Night
COT: Prayers and thankfulness for our continued growth as men.
WARMUP:
– 20 little baby arm circles + reverse
– 20 seal claps
– 20 imperial walkers
THE THANG:
Run around lacrosse field
Dora:
– 100 burpees
– 200 dips
– 300 fire hydrants
ANNOUNCEMENTS:
July 12 – meat and games at Natural Ice’s house
July 13 – brew ruck
July 20 – night moves
COT:
– Knuckles – 22 year old son trying to find his way in the world
– SalPal’s wife – low iron
– Chunk’s daughter – returns from Nebraska today.
WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips
Run half lap around the track and start from the top. 3 rounds.
Total reps 1776.
MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance
Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
ANNOUNCEMENTS:
COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare