F3 is Fitness, Fellowship, and Faith
Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.
It was a great way to start the day. Be on the lookout for next weeks location and route.
SYITG,
Chunks
WARMUP:
Burpee-pocalypse 10 down to 1
THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5
The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.
Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds
MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂
ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:
Ask Trivia Question – F3 Mission
13 SSH
Ask Trivia Question – 4:13 Core Values: break the mold, trust the process, be brave, never give up
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace and speed up from time to time.
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
How long were the Israelites slaves in Egypt? – 400 years
Deconstructed Burpee
30 Merkins
35 Big Boy Situp
40 Squats
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What city was Jesus born in? – Bethlehem
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the 4 Expenses that need to be covered first? Food, Utilities, Shelter, Transportation
Deconstructed Burpee
25 Narrow Merkins
30 Navy Seal Situps 15 each side
35 Drop Squats
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
Who needs a budget? Everyone
Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace
Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What does OSHA stand for? Occupational Safety and Health Administration
Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the two free thing you can bring to your job? Attitude and Effort
Mosey – Two Columns Concrete and Steel – Caboose is Loose halfway to start Ex
Marched in formation back to StartEx, just like we finished the Struggle
Final Trivia Question with 5 points.
What are the 4:13 Strong graduation requirements?
$1,500 Emergency Fund
Payoff Court Fees, Fines and Child Support
Get driver’s license
Purchase a CASH car and insure it
Four months continuous employment
There was some debate on who answered the question correctly without help. So we settled it the only way we know how.
4:13 MEN RING OF FIRE!!!!
Iron Lung was victorious giving Concrete the WIN for the first time.
Shared my story of what F3 and 4:13 mean to me. You had to be there.
Thanks for the honor to lead.
Strength and Honor
Chunks
WARMUP:
Mosey up to the stop sign and back
SSH
Seal claps
Imperial walkers
Good mornings
Little baby arm circles
World’s greatest stretch
Mosey to grab coupons and head to basketball court
THE THANG:
PAX circled up and counted off into 1s and 2s. Each team was stationed along their respective side of the court with coupons in hand.
The event was a race against the other team to finish. Each man was to complete a set of 4 exercises and then help anyone else on their team complete reps before planking and waiting as a team when done. Each round carried increasing difficulty as well as increasing points as reward.
ROUND 1 (worth 1 point):
20 overhead press w/ coupon
20 squat w/ coupon
10 Burpees
Round 2 (worth 2 points):
20 overhead press w/ coupon
20 squat w/ coupon
15 Burpees
ROUND 3 (worth 3 points):
20 overhead press w/ coupon
20 squat w/ coupon
20 Burpees
ROUND 4 (worth 4 points):
50 Little baby crunches
50 Mountain climbers (2 is 1)
25 Burpees
ROUND 5 (worth 10 points to keep it exciting bc Team 1 was leading 9-1):
20 overhead press w/ coupon
20 squat w/ coupon
30 Burpees
Mosey to return coupons and circle up in parking lot for MARY. We won’t kiss and tell here to reveal the winner. You had to be there.
MARY:
Merkins
SSH
Diamond merkins
SSH
Imperial walkers
Prom dates
Homer & Marge
Monkey humpers
Plank and hold merkins
ANNOUNCEMENTS: See #-f3-nashville-general
COT:
4:13 HIM asked for renewed focus and determination to stay the course
Family
Health
Relationships
WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13
THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13
MARY:
5 8 Count Body Builders to end
ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.
COT: