Tag: Young and Restless

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Rock Me Like A Hurricane

AO: cruelhall
Q: EZ-Go
PAX: Donkey Hammer, Pedialyte, Works for a Guy, Mistah Mistah, Accounts Receivable, Focker, EZ-Go, Young and Restless, Michael Freiburg, Black Lung, Sofa King
FNGs: 1 Sofa King
COUNT: 11
Crieve Hall showed up and showed out for a washout F3 beatdown under the pavilión.

CONDITIONS:
Noahic

WARMUP:
20 SSH

THANG: The Hurricane
Tabata (2 min on, 45s off)
Retrieve soggy coupon then…

Outer bands:
1 – Sumo Squats w block
2 – Tricep extensions
3 – WW1
4 – Decline mercs

Inner bands:
1 – Lt. Dans
2 – Bicep curls
3 – American hammers
4 – Incline mercs

Storm surge!
Thunderstruck burpee-fest

Eye wall:
Eye wall bear crawl

Eye:
6 inches with block hold

Storm surge!
Thunderstruck burpee-fest

NAMEARAMA:
Welcomed Walter aka Sofa King (sells sofas on Facebook Marketplace)

ANNOUNCEMENTS:
Nashville half-marathon – Oct 26

PRAYERS:
Smokehouse new baby in da house!

Great work boys, always a pleasure!

-EZ

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Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.

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The Standard

AO: thestronghold
Q: Chunks
PAX: Dan and Dave, Salami, hambone, Schnauzer, Young and Restless, Hair Band, Pole Dancer, Dan Tanna, Shocker (Mark Holmes), toga, Skeet, Spinal Tap, Grape, Right Said, Natural Ice, caprate, Red Skull, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack,, Big Bird
FNGs: 1 Big Bird
COUNT: 36
CONDITIONS: Pleasant

WARMUP: No warm up. Gave a 5 min warning to do some stretching.

THE THANG:

Circle up and partner up 1:1 F3 – 4:13
Welcome with Disclaimer and the standard: Push yourself

Then explain that during the workout the F3 & 4:13 men are to get to know each other with the F3 man prepared to give the 4:13 man a nickname at the end of the workout.

Right Said recited the Mission of F3.

Then we run in two lines with the F3 man on the left and his partner to his right. The partners sprint to the front as a team when I call out Front. We ran a mile around the campus, Train caused a little pivot to get the whole mile

At 1 mile we stopped and did a set of BOMBS starting at 5 and each exercise increasing the reps by 5 to 25 Squats. Then I talked briefly about how Mental Toughness is perishable. Just because you finished mental toughness week doesn’t mean it lasts forever, you must requalify every day.

Then we ran again following the same method I yelled Front and then stopped for another set of BOMBS starting at 5. Then talked briefly about 1 second decisions. Between now and the end of the 40 days they will have to make a lot of 1 second decisions. It only takes one of those to lose everything. You must gain control of your mind when all you want to do is quit. Cause at some point you will want to quit.

Ran back to start ex with a detour out onto foster ave and around the corner following the same method for a final set of BOMBS starting at 5. Then talked briefly on Performing without Motivation. Right now you have a purpose to finish the 40 days, but there will be times when you don’t have an easy goal like that and you have to Perform without Motivation, you just have to do it. Use these next 40 days to gain control of your mind and body. All these men here and the others that will take this journey with you want to see you succeed and win. But it’s not given without work. This program will push you, but will also support you. Take advantage of this opportunity, forget about your past and live in the present.

Circled up for the naming ceremony. The PAX did not disappoint with some good names this class.

We had and FNG that Red Skull named Big Bird.

Thanks to everyone that came out and the atlantis men.

Always an honor to lead you men.

Strength and Honor,
Chunks

COT: C Sharp asked to lead the closing prayer in the ball of Man.

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The Goose is Loose

AO: titan
Q: Goose
PAX: Papa Bear, Pep, Detective Pikachu, Right Said, Sherlock, Tim the Toolman, Dirtbag, Young and Restless, Focker(not Nashville Focker), Popper
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: Wille mays hays, forward fold, cherry pickers, arm stretches

THE THANG:
-100 merkins, squats, LBCs in 25 set increments with run between each set.
-Lunge to Parthenon and back with 10 squats every 5 strides.
-Circle of Mary

ANNOUNCEMENTS:
Walk for Apraxia 9/21. Contact Hot Route for details.

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Simple workout

AO: westeros
Q: Pep
PAX: Vector, bluemule, Right Said, Young and Restless, Spinal Tap, DintyMoore, Natural Ice, Tim the Toolman, Sherlock, Hacker
FNGs: None
COUNT: 11
CONDITIONS:
Cool fall morning

WARMUP:
– run around school
– seal claps
– imperial walkers
– hillbillies
– Good mornings
– Willie mays Hayes

THE THANG:

dora:
100 – pull ups
200 – windshield wipers
300 – fire hydrants

ANNOUNCEMENTS:
Upcoming chili cook off: if you want to volunteer contact Natural Ice or Wolfpack

COT:
Gratitude for right said’s surgery going well
Pep work
Dinty Moore: tough administrative situation at work

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F3 Nashville 10th Anniversary Workout

AO: stonewall
Q: princessaurora
PAX: Chunks, moneyshot, DintyMoore, Grape, Black Lung, Focker, hambone, Strutter, Midwife, floppydisk, FLO, Young and Restless, Works for a Guy, Vector, Hi-Viz, osha, Natural Ice, Toothless, Right Said, McAfee, Michelin Man, Spinal Tap, caprate, Siri, Dewey, Cowboy, Zelenskyy, Salami, EZ-Go, sooner, Splitter, Jason Callen (Deep Dish), Pep, Wolfpack, Skinny Pop
FNGs: 1 Skinny Pop
COUNT: 36
36 PAX posted at the birthplace of F3 Nashville to celebrate 10 years of making better men.

WARMUP:

Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle

Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.

Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)

Abs of choice while waiting for six.

Mosey to Tennis Courts

Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.

Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.

Mosey to Sunnyside Hill

Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.

Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.

2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)

One ten-second good morning to close things out!

COT/BOM

MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.

Can’t wait to see what the next decade holds!

Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!

BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.

PA out.

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Return to Cruel Hall

AO: cruelhall
Q: ccr
PAX: Pedialyte, EZ-Go, Donkey Hammer, Works for a Guy, ccr, Fortran, Young and Restless, Mistah Mistah, Topanga
FNGs: None
COUNT: 10
CONDITIONS: I perfect fall morning with a very light sprinkle on the drive in

WARMUP: As predicted by Donkey Hammer, we started slow. Some SSH, leg stretches, arm circles and a quick yoga flow….all set to the legendary Careless Whisper.

THE THANG: An oldie, but a goodie. We performed three full rounds of ULTAS. Four sets of each exercise…Upper Body, Lower Body, Total Body, Abs and Sprints. Ended with the ever efficient 30 seconds of flutter kicks before time was up.

MOLESKINE: awesome being back out with you gentlemen after a summer hiatus. Appreciate Donkey Hammer dragging me out. Playlist theme was live shows the family went to this summer with one exception…. careless whisper…because George Michael is dead. Pedialyte wins the award for not knowing a single song on the playlist! I will post the playlist for those that requested and want to gain some street cred

ANNOUNCEMENTS: 10 year Anniversary convergence tomorrow am at Stonewall (Sevier Park). 6-7am. Come out and celebrate a decade of greatness.

COT: We prayed for the pets in Springfield, OH and for open-mindedness and respect during the upcoming sprint toward the election. Whatever way you lean, get out there and vote!!

Cheers,
CCR

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Only Wanna Be With You

AO: greenmachine
Q: Chunks
PAX: Cowboy, Grape, t-cell, Rocket Mortgage, FeelTheBerns, Young and Restless, NFT, Midwife, Natural Ice, Black Lung, Michelin Man, Legal Eagle, moneyshot, Focker, Fudd
FNGs: None
COUNT: 16
CONDITIONS: Brisk

WARMUP:
42 SSH
Stretching

THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

TEAM 1 were the Winners 3 – 2.

Circled up for some P90X Yoga for 10 mins

5 Mins of Dealers Choice Mary
MOLESKINE:

ANNOUNCEMENTS: 10 Year Anniversary Saturday

COT: Prayers for family and healing.

Always and honor to lead you men. SYITG!

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Overtime Pickleball

AO: middle-tooth
Q: Chunks
PAX: sooner, Schnauzer, Pole Dancer, Toothless, Betty Ford, hambone, Hanes, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: Very Nice

WARMUP: Mosey around the park
Light stretching

5 Burpees EMOM for 10 mins
With Big Boy Sit up, Squats and Rest till the top of the next minute

THE THANG:

Head to the Tennis Court for Overtime Pickleball
Winner Servers and then Winner of the rally stays on the court
Loser picks the exercise for the PAX to do while waiting.

MOLESKINE:

Don’t worry about criticism from someone you wouldn’t ask advice from.

ANNOUNCEMENTS:

COT: Prayers for Betty Ford and family, also for Sooner’s coworker battling cancer

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#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.