WARMUP: na
THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm
MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin
WARMUP: none
THE THANG: all paved, to the picnic shelters and down along ensworth.
MOLESKINE: “we don’t get to choose our stories, but we do get to choose how we feel about our stories”
Katherine Wolf
ANNOUNCEMENTS: Christmas Party. Check slack
COT: prayers lifted up. Coffereeria by Flo
WARMUP: WMH, BAC, BAC BACS, Mosey to river table
THE THANG:
DORA
300 WWII
200 Squats
100 Iron Mikes
In between each exercise we played 4 minutes of Link’s Hot Potato workout. PAX circles up and holds a low squat passing around a 3lb kettle bell. When the music stops, whoever it stops on does 2 burpees
Couple rounds of Toilet Tag to end the morning.
MOLESKINE: Roadkill took Hot Potato to the next level adding in Uno rules. So many reverses….
Gotta watch those roots when playing tag in the dark…
ANNOUNCEMENTS: F3 Holiday Party Dec 12. Grow school this Saturday! Roadkill holiday party this Saturday!
COT: Holiday season is crazy… so just a quick reminder to take moments to slow it down and take it all in. It’s all about family, friends, giving and receiving love. Appreciate you guys!
WARMUP: nope
THE THANG:
Finally remembered where that side trail was I told Stubs about at launch, but then couldn’t remember where it was so took us on an extra 20 minute detour.
MOLESKINE:
Great numbers on such a cold morning. Lots of mumblechatter!
ANNOUNCEMENTS:
Holiday party Dec 12. Grow school this weekend!
COT:
“I’ve got somewhere to go,
But no where to be.
And all day to get there”
WARMUP:
Willie May Hays
Climb stretches
Slow Mo Merkins 10x
THE THANG:
Gather & Farmer-carry coupons to tennis courts
Line up along fence.
Round 1:
Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows
Round 2:
Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls
Round 3:
Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings
Round 4:
Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats
Once Round 4 is complete, start Round 1 again.
AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.
MOLESKINE:
Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.
Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).
ANNOUNCEMENTS:
F3 Nashville Christmas party coming up December 12 at Hair Band’s house!
F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.
COT:
Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo
It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan:
WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table
THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs
MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3
ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend
COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!
WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)
THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back
2 Rounds
Mercs
Squats
LBCs
Dips
2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups
With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs
MOLESKINE:
Don’t Borrow Worry
ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria
WARMUP: none
THE THANG: The OG paved path
MOLESKINE:
Quote of the Day.
If you are going through Hell, keep going – Winston Churchill
Have been going through a lot at home and work. Must keep showing up and keep going.
ANNOUNCEMENTS:
COT: Lady Liberty closed us out in prayer
WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.
THE THANG:
Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)
Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap
Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4
Breathwork
– 4-4-6 Breathing
Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA
MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.
ANNOUNCEMENTS: 11/8 Tussle
COT: Safety during trick or treating
THE THANG:
– Burpee Mash (one burpee every time they say the word mash)
tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run
Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates
MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.
ANNOUNCEMENTS:
– tussle next Saturday
COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.
