F3 is Fitness, Fellowship, and Faith
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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: getting out of the car and Mosey to start was all the warmup we needed.
THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.
MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.
ANNOUNCEMENTS:
COT:
Prayers for Pax going through hard times.
WARMUP: Half-hearted SSH + squats
THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:
Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars
Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)
Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)
Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s
Everyone got to part 4 at time, so we went back to startex for assorted routines to close.
MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.
ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.
COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.
Stay salty Nashville. Green Sally out.
WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.
THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.
MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.
ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?
COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.
WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.
THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.
Yes, burpees.
10 burpees. Go.
10 burpees. Go.
Feeling tired yet?
Chunks got out of the mental funk and started carrying the boats.
10 burpees. Go.
After 12 sets, Q decided he was no longer tired and decided to move the crew on.
The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.
Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.
Pax headed back towards the start and did some flutter kicks to round out the abs.
MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.
All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.
ANNOUNCEMENTS: nah
COT: prayers for kids present and kids to come.
WARMUP:
THE THANG:
Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees
Posted up under the pavilion for an round of DIDS
Moseyed further into the Park stopping to do a round of BOMBS
Moseyed back to Startex stopping a couple times for Burpees
Finished up with some P90X yoga and some box breathing.
MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.
ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:
WARMUP:
Run to high school
Baby arm circles
Imperial walkers
Good mornings
THE THANG:
eleven’s
– burpees + world war 2
pax choice
– pax chooses an exercise for everyone to do while he runs to midfield and back
run back to startx
– finish with merry
ANNOUNCEMENTS:
Monday murph
– one in nashville at green machine
– one starting at just love in hendersonville
PRAYER:
– under the table : new child
– sunshine: new child coming very soon
WARMUP: Good Mornings, Imperial Walkers, Low & Slow Squats, SSH
THE THANG: Tabata-style workout, 1:40 on, 20 sec rest. PAX move through all exercises at each station. Repeat until Mary.
Fellowship of the Ring
– You Shall Not Pass Thrusters (Coupon Thrusters)
– Curls for Arwen
– Anduin Canoe Crunches
Two Towers
– Helm’s Deep Squats (Coupon Squats)
– Two Towers of Power (Tower of Power)
– Toss the Dwarf (Coupon Swings)
Return of the King
– Mount Doom Climbers (Mountain Climbers)
– One Ring Hurleys (Bobby Hurleys)
– I Can’t Carry Your Burden… (Coupon Lunges)
Mary: Dealer’s Choice- LBCs, Flutter Kicks, 8-Count Body Builders, Dying Cockroaches
MOLESKINE: Samwise Gamgee’s speech at the end of Two Towers. It can be easy to get overwhelmed and despair at the darkness in the world. Look for the good to fight for.
ANNOUNCEMENTS:
COT: Strutter’s move. Sunshine’s M and 2.0 on the way
WARMUP: Imperial Walkers, SSH, Good Mornings
THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.
Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice
MOLESKINE:
ANNOUNCEMENTS:
COT: