Tag: Young and Restless

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT:

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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Ready . . . Set . . . GO!

AO: westeros
Q: Vector , CubCadet
PAX: Pep, Papa Bear, Chunks, bluemule, Young and Restless
FNGs: None
COUNT: 7
7 HIM answered the call to come out and get better with a RESPECTable Co-Q designed to keep the PAX moving and always on the “GO.”

CONDITIONS: Cool, fantastic

PLAYLIST:
Hot to Go – Chappell Roan
Let’s Go – The Cars
Should I Stay or Should I Go – The Clash
Wake Me Up Before You Go-Go – Wham!
Are You Gonna Go My Way – Lenny Kravitz
Where Did Our Love Go – The Supremes
Let’s Go – Wang Chung
Ready Steady Go – Generation X
Let Me Go – Heaven 17
Let’s Go Crazy – Prince and the Revolution
Days Go By – Dirty Vegas

WARMUP:
CubCadet started with the usual: SSH x 20, WMH x 10, GM x 10, LBAC X 10, RLBAC x 10, Overhead Presses x 10, Seal Claps x 10

THE THANG:
Run to behind the school with coupons for

DORA#1 – Upper Body
100 Merkins
150 Overhead press with coupon
200 DIPs
Partner does Imperial walkers and then Bernie around the cul-de-sac

Vector takes over with mosey to gym entrance (sorry about the mud, Cubby!) for

DORA#2 – Lower body
100 Iron Mikes
150 Squats
200 Flutter Kicks
Partner runs around car drop off loop

Run back to Startex for 2 rounds of GOs:
Gorilla Humpers x 10
Overhead Press x 10

ANNOUNCEMENTS:
– CSAUP 50 this week — good luck HIM who are participating
– 9/11 Convergence
– 9/18 Night Moves
– 9/20 Grow School and F3 Nashville Anniversary
– Octoburpee is coming . . . :grimacing:

COT: Prayers for jobs, interviews, and travel. Appreciate all of the HIM who push me each week. Don’t forget to look out for those men around you who would benefit from this craziness. Cubby and I had an FNG teed up who couldn’t come today, but will be out soon. Keep pushing as the first EH might not stick.
SYITG,
Vector

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Four Corners of Fun 🥳

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Pedialyte, Esposa, EZ-Go, Donkey Hammer, Kraut, Tinkertoy, Young and Restless, Finger Dust, Fortran, Deep State, Topanga, Works for a Guy, Pound 🐶 , 0
FNGs: 1 0
COUNT: 15
CONDITIONS: :ok_hand:

WARMUP: Started on time with a few excercises IC as the Avengers of cruelhall were still pulling into the lot hoping to beat the buzzer :rotating_light: Ended the warmup with a Native American Run around the school and grabbed a coupon to bring back!

THE THANG:

Four Corners of Fun! Excercises at each of the 4 Corners using different modes of transportation for each round. Go to the corner, do the excercise come back to center, One SITUP and proceed to all corners, always stopping at the center for the sit-up! (Picture in Comment section)

COT: Keep Pushing! Always a pleasure to be with Y’all #nashvilleismysecondf3home #iloveithere #shirerising #noimnotmoving

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3 Ring Circus: Part UNO

AO: titan
Q: Spinal Tap , Pole Dancer, Firefox
PAX: Firefox, Pole Dancer, Natural Ice, DintyMoore, Young and Restless, GameStop, Papa Bear, SalPal, Vector, Choo Choo, CubCadet, Good Morning America, Lewis Ngwenya, Salami, Sherlock, Squatter, Tim the Toolman, Wolfpack, Duvet, Capsize, Saddle Sore
FNGs: None
COUNT: 22!
CONDITIONS: perfect

WARMUP: ssh, lbac, wmh, good mornings etc

THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press

Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder

Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins

ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!

COT:
Praise for Young and Restless for coming consistently for the past year!

See link below to help our former F3 colleague F3G Noah Kinney :pray:

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Tortoise & Hare – The Last Run

AO: thestronghold
Q: Red Skull
PAX: Chunks, Barney, Decaf, Michelin Man, Strutter, bluemule, Young and Restless, Touchback, Speechless (Bryan), Hair Band, Baby Bop, Step Back, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 21
CONDITIONS: 77 degrees and HUMID!

WARMUP: Black Jack was invited to lead the warmup due to his demonstration of poor effort and poor attitude. He brought the poor energy into the circle and offered an uninspiring warmup. After a couple of attempts, the warmup responsibility was taken from him and order was restored.

THE THANG: Partner up and RUN! The final run for this cohort before they move into the Work Phase of the program. Five out of Nine 4:13 Strong men set a PR today! Also posting a new PR was Young and Restless!

MOLESKINE: As men approach the finish line, they have the tendency to let up and coast to the finish. The challenge was made today to not be those men…to give the best effort of the six weeks today for the final run. We had five men accept that challenge!

ANNOUNCEMENTS: Signing Day is Friday, 8/22 at 11:30am. Come celebrate with us and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for guidance and wisdom as the men are interviewing and considering job offers.

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Barney, Decaf, SalPal, Hair Band, Crawlspace, bluemule, Michelin Man, Wham-O, Young and Restless, Sunshine (Willy Lomam – Austin), Toss & Catch, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama, Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
FNGs: 2 Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
COUNT: 26
CONDITIONS: 77 degrees and high humidity

WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.

THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks

MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.

ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!

COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice

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Tortoise & Hare #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Decaf, Barney, bluemule, Michelin Man, Wham-O, Chunks, Right Said, LIGHTNING(Devario Parson), Speechless (Bryan), Bubbles (Tyler Slaughter), hambone, Hipster, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 26
CONDITIONS: Perfect for a morning run

WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches

THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.

MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!

ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.

COT: Prayers for family, school, strength, wisdom and endurance.