WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.
THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.
Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)
MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together
ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.
COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.
T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!
WARMUP:
Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills
THE THANG:
With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.
BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*
*both modes of travel modified to running after fifth round
MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)
DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers
STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.
Mosey back to flag.
MOLESKINE:
What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.
A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.
ANNOUNCEMENTS:
F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.
COT:
Praises for successful software implementation for Formica’s company
Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.
Pleasure as always. Go Tigers.
PA out
WARMUP: normal stuff with shoulders
THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)
Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers
Pearls- hard and unique
Dealer’s choice Mary
:grapes:
WARMUP: Manly Mile on the Kid’s Track
THE THANG: Bear Crawl Suicides with Accumulated Assorted Merkins
MOLESKINE: Always love the chatter at this place. Y’all have something special, grateful to be a part this morning.
ANNOUNCEMENTS: Octoburpee (lol), 2.0 Workout, TN Tussle, Night Moves
COT: Healing for family, career, peace in our world.
WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.
THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.
t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.
t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.
t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.
t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.
MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.
WARMUP: Good mornings
SSH
Low and slow squats
LBAC
Stretch
THE THANG: Groups of 3
300 squats
300 merkins
Run the field as the timer
One lap as a group
300 American hammers
300 dry docks
Run the field as the timer
One lap as a group
300 dips
300 WW1’s
Run the field as the timer
Sprint-off
Back to circle for 5MoM
:grapes:
WARMUP: none
THE THANG: deck of death
– suits
– hearts: lieutenant Dan
– Diamond: hand release merican
– spade: windshield wiper
– Club: burpee
– run every five cards
ANNOUNCEMENTS:
– July 4 convergence at handsomizer
– June 27: nantan ceremony at green machine
COT:
– prayer: grape going with family to California. Nervous mom is the hard thing
– Praise: pa’s dog survived a weekend in the crate
THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.
After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.
BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.
Blue – 10 | Red – 0
Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.
“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00
WINNER: Blue
Blue – 40 | Red – 0
“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00
WINNER: Red
Blue – 40 | Red – 50
“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00
WINNER: Red
Blue – 40 | Red – 130
“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes
WINNER: Blue
Blue – 120 | Red – 120
“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00
WINNER: Blue
Blue – 160 | Red – 120
“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00
WINNER: Red
Blue – 160 | Red – 210
“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00
WINNER: Red
Blue – 160 | Red – 270
This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.
Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.
MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!
Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…
ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall
COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country
God bless America,
PA out
WARMUP: good mornings and that’s it
THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”
Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now
ANNOUNCEMENTS: grow school!
COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.
