WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSHx30, Squatsx10, Merkinsx10
THE THANG: Grab a block or ruck / mosey to courts
5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5
4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.
MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block
MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.
WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches
THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!
MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.
ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am
WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop
THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.
Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear
Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops
Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint
Mosey on back for some cool down merkins
ANNOUNCEMENTS: 2 weeks til signing day. Lets go!
COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.
Thanks for letting me lead!
WARMUP: Normal pre-run warmup of SSH, Squats, IWs, stretching and some OYO WMH and Good Mornings
THE THANG: Partner Up and RUN!! All in under 35:00 leaving plenty of time for some more work.
Mosey to the school parking lot for a quick round of 3 1 min challenges. 1st min 15 burpees, 2nd min 25 jump squats, 3rd min 25 WWIs.
Mosey back to the StartEx
MOLESKINE: This class continues to push themselves. We had 1 PR today as Hot Wire got sub 30:00 for the first time.
ANNOUNCEMENTS: Signing Day is next Friday, 4/18 at 11:30. The Standing Strong Dinner at Rocketown is Thursday 4/24 at 6pm. Some F3 seats remain…it looks like Franklin could use a little help filling their table. If you would like to join us for the evening, click the link and select F3 Franklin as you Table Sponsor. Or, just DM me and I will find a seat for you.
WARMUP:
– SSH, GM, WMH, easy jog to pavilion
– Mobility warmup
THE THANG:
– Tabata:
– single leg split squats, decline merkins x 2 rounds
– jump squats, calf raises x 2 rounds
– 5’s: 5 kick throughs with merkins at bottom of hill, 5 jump squats and 5 calf raises at top, Bernie half the hill, run to top
– return to pavilion, lunging suicides with imperial walkers, hillbillies, burpees at the lines
– jog to start, 2 minutes APB to close out
ANNOUNCEMENTS:
handsomizer is coming to the Shire this Friday. Be there.
COT:
Went around the circle discussing marital advice. Communication, loyalty, trust were all discussed.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretching
THE THANG: RUN!! 3 miles plus more to pick up the six or some extra special time in the circle with Chunks for extended Mary.
We had several PRs today – Greyhound at 22:05, All Wheel Drive at 27:45 and Y&R with a new PR!
MOLESKINE: This class continues to put forth a great effort on Tuesday mornings. 7 out of 9 4:13 Strong men beat their average time today and 9 out of 9 of them crumbled during Mary, led by Chunks.
ANNOUNCEMENTS: Only two more opportunities to get out and with the class. Don’t miss out.
The annual 4:13 Strong Standing Strong Dinner is Thursday 4/24 at Rocketown. A few F3 seats remain so if you are interested, let me know.
COT: Prayers for family, wisdom, strength and endurance.
WARMUP: Mosey around the Parthenon + coupon pickup.
THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.
Returned the coupons, SSH and burpees to finish.
MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.
Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!
Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.
ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th
COT:
– Prayers for healing and perseverence in sickness.
Always an honor to lead. Stay Salty Nashville.
WARMUP: none
THE THANG:
– mosey to bridge
– Bear crawl across bridge and lunge walk back
– Dora at playground :
– 100 pull ups, 200 fire hydrants, 300 windshield
wipers
– Run: the drop office circle at the school
ANNOUNCEMENTS:
– night moves Thursday
Prayers:
– chunks first day of new job
– Vector travel to Brazil and back
Guest appearance: SalPal , Chunks , Salami
