Journey To The Other Side

QIC: Stairmaster
Date: 10/18/2018
PAX: Straight Jacket, Care Bear, Early Bird, FNG-Protractor, VSquared, Blackhat, Candu, High Tops, Fabio, Stairmaster
AO: Hill City
Conditions: Perfect, 55 degrees with wind
-Disclaimer was given at 5:30am > Mosey Under Bridge
Warm-up completed under Market street Bridge:
-15 SSH IC
-15 Imerial Walker IC
-15 SSH IC
-15 High Knee IC
-15 Wide High Knee IC
-15 Mountain Climber IC
-12 LBAC forward 
-12 LBAC back
-12 Shoulder Press
-15 SSH IC
THANG:
Moseyed over Market Street Bridge to Ross’s Landing:
Did Rinse and repeat B.L.I.M.P.S. up the steps next to the river.
Box Jump all the way up: Burpees x5 IC > Mosey back down
Box Jump all the way up: Lunges x10 IC
Box Jump all the way up: Imperial Walker x15 IC
Box Jump all the way up: Merkins x20 OYO
Box Jump all the way up: Plank Jack x25 IC
By this time it was 6:05 so we journeyed back to Blue Rhino.
Had no time for Moleskin but did Countarama/ Namorama and named FNG Andrew Cohn “Protrackter”
Prayed and headed out.

Merkin Mile + on the Bridge

QIC: Laces Out (Respect)
Date: 10/16/18
PAX: Best in Show (Respect), Candu, Care Bear, Fabio, Flemish, Freefall, Gisele, Speed bump, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 55o and crisp and clear

The Disclaimer “I’m not a professional, work hard, modify if necessary and if you get hurt, we’ll carry you back to your car!”


COP

Warmup at the Blue Rhino
15 SSH IC, 15 Imperial Walkers IC, 15 Finkle Swing each leg, 15 SSH IC, 10 Slow Merkins, 12 Plank IC, 15 High Knees IC, 15 Wide High Knees IC, 15 SSH IC
Mosey to the Walking Bridge

The Thang: Merkin Mile + on the Bridge

Started with 5 Burpees OYO. Will do a Merkin Mile with Squats on the Bridge
Merkin Mile
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/4 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/2 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 3/4 of Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to end of Bridge
Ice Cream Show Dora
Partner up…first Pax begins exercise while other explores the bridge by running to first arch and back. Switch and pick up where first Pax stopped:
100 Merkins…200 LBCs…300 Squats
Had to stop early due to time and YHC led all Pax in 15 Squats IC.
Mosey across bridge with a Bernie Sanders and then Flutterkicks 15 IC and Freddie Mercury 12 IC at 1/2 way point. Mosey to end of bridge. 25 Incline Merkins OYO


COT

CIRCLE OF TRUST:  Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


Moleskin

Hebrews 10:23 “Let us hold fast the confession of our hope without wavering, for he who promised is faithful.” It’s been almost two years since YHC began posting F3 Chattanooga. F3 guys holding me accountable has helped me grow in fitness and faith. I desire to be unwavering in my faith and appreciate the encouragement of this group. Let’s hold fast to the confession of our faith…Jesus, you are the Christ, the Son of the living God…as Peter said!


 

Daring Greatly; Engaging Shame

 

QIC: VSquared
Date: 10/11/2018
PAX: Care Bear, Deep End, Fabio, Fissure, Free Candy, Flemish, Geek Squad, Laces Out, Ringwald
AO: Hill City

Conditions:

Cloudy & finally cool.

The Disclaimer

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt. But if you do we will carry you to your car if necessary.


COP

  1. Mosey to Great Hall.
  2. Abe Vigoda (or what I like to think of as Don Quotes)(Slow stretched or Old Man Windmill)
  3. Toes Stretches:
    1. Lift heals
    2. Lift toes
  4. Side Straddle Hop:
  5. Cotton Picker
  6. Arms up and keep them up!
    1. Forward Arm Circles
    2. Backward Arm Circles
    3. Cherry Pickers
    4. Overhead Press
    5. Chinook
  7. Piriformis stretch
  8. ‘Mericans
  9. Mountain Climbers
  10. Recover!

The Thang: All in a Mornings Workout:

Get into groups of 4-5 people and line up on the columns for a relay between teams:

  1. The person designated first in line zigzags back and forth between columns to the end and get the Monday sheet, then sprints back to the group to perform exercises in cadence with single count exercises.
  2. Rest of group recovers while next person runs for next sheet – repeat for all sheets.
  3. Sheets are as follows:
    1. Monday:
      1. 20 Squats
      2. 15 Planks
      3. 25 LBCs
      4. 35 Side Straddle Hop
      5. 15 Lunges
    2. Tuesday:
      1. 10 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 10 Side Straddle Hop
      5. 25 Lunges
    3. Wednesday:
      1. 15 Squats
      2. 40 Planks
      3. 30 LBCs
      4. 50 Side Straddle Hop
      5. 25 Lunges
    4. Thursday:
      1. 35 Squats
      2. 30 Planks
      3. 20 LBCs
      4. 25 Side Straddle Hop
      5. 15 Lunges
    5. Friday:
      1. 35 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 20 Side Straddle Hop
      5. 15 Lunges
    6. Saturday: Suprise! The first team to bring this sheet back gets to pick Mary for everyone else to end the workout.
    7. Sunday: Recover.
  4. Cooldown with 10 minutes of Mary defined by the winning team.

COT

Shame. What do you think about when I say that word? If you’re like me then it’s likely that certain actions come to your mind that you regret, but it’s not actually those actions, or behaviors, that make those memories come to the surface; no, behaviors deal with guilt, shame deals with image and state of being. So when you think of those memories chances are those things are points when you really questioned who you were and if you were actually worth anything if you were capable some behavior like you exhibited in those moments.

Now there are two directions you can take shame towards the benefit of humility (proactive vulnerability) and its many benefits, or the impairments of toxic shame, self-rejection, pride or rage (usually a fearful reaction to the emotion of worthlessness).

I think this is important for F3 Men to get for several reasons that can be found as core principles in our mission to plant, grow and serve small workout groups for the invigoration of male community leaders.

Leaders must be willing to engage areas of shame in their lives humbly and vulnerable so that they inspire their followers to do the same and achieve their greatest selves by daring greatly. I love Berne Brown’s quote from Theodore Roosevelt about the Man in the Arena, and how rather he wins or loses his success is in daring greatly. And that’s what we have a chance to do and encourage others to do when we

For me as a Christian also means bringing the greatest glory to God as I reflect His image in who I was created to be. As a matter of fact, I think that behind humbly engaging vulnerability from a place of healthy shame is hope in that power that is greater than ourselves. The way we build that is to enter trials and suffering – places of vulnerability – (both those we imply and those implied upon us) in humility and not in toxic paralyzing shame, self-rejection, pride or rage. Those things produce endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God – the higher power I believe in –  has poured out His love into our hearts through the Holy Spirit who has been given to us.

(Romans 5:3-5) To me, that’s one of the most foundational truths about God, that He acted first for us in humility and vulnerability – even unto death – so that we might be able to dare greatly and do the same.

So hears the deal. I want you to think about where you are most vulnerable to shame and instead of living in that place walk out of it focusing on what/who you are taking hope in so that you can engage that by living it out humbly as you lead in your various spheres of influence. Your not perfect and and you have weak points and that is OK, you can still strive for excellence and achieve great things while inspiring those around you to do the same.

Burne Brown link to TED Talk on Shame

Look up also, Burne Brown’s TED Talk on vulnerability


Moleskin

Inspired by a Twitter post that listed several sets of exercises to do throughout a week, I was inspired to knock them all out in one morning!


News

Saturday’s convergence and will be huge, so make sure you are over at White Park by 7:00 AM to take a part in the training that Nashville F3 is bringing our way!
 

What 1 Year of F3 Has Taught Me

QIC: Picasso
Date: 10/09/2018
PAX: Ohms, Ringwald, Laces Out, Early Bird, Care Bear, VSquared, Free Candy, The Count, Fabio, Moondance, Candu, Gamecock, Flemish, Steam Engine, Two By, Freefall, Deep End, FNG (Unknown)
AO: Hill City (Renaissance Park)


Conditions: 70 deg. F

I am not a professional, but I am wiser than I was a year ago. Here is some advice, choose to listen to it or not.

WARM-UP:
Great Hall
– SSH x 20 IC
– Chinooks x 15 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Merkins x 15 IC
– Squats x 15 IC
– High Knees x 15 IC
– Wide High Knees x 15 IC
– Imperial Walkers x 15 IC
– LBC x 15 IC
– Burpees x 10 OYO
THE THANG:
Circuit #1 (Track 1 – Mt. Midoriyama)
Start out in front of Mt. Midoriyama
Step 1: Run a lap around Mt. Midoriyama
Step 2: Bear Crawl Up Mt. Midoriyama
Step 3: Merkins x 10 At Top
Step 4: Run Down Mt. Midoriyama
Step 5: LBC x 10
Step 6: Sprint up and down Mt. Midoriyama
Rinse and Repeat all Steps x 3
Circuit #2 (Track 2 – Swampy Steps)
Start at the bottom of the Concrete Stairs (where the swamp thang lives)
Step 1: Box Jump to the top of the Concrete Stairway
Step 2: Run a lap around Mt. Midoriyama
Step 3: Sprint up and down Mt. Midoriyama
Step 4: Dips x 10
MARY
– X’s & O’s
– Flutter Kicks x 25 IC



COT

What 1 Year of F3 Has Taught Me.
A lot these items below are true elsewhere but certainly apply to F3. The items are also not the extensive list on lessons learned from a year of F3.

  1. Waking up early is the hardest part, but I’ve never regretted it
  2. Exercise definitely makes me a better person
  3. Diversity is always better than Inclusivity
  4. Your body is only as strong as your mind….most of the time
  5. Sharing a goal with a common group of people builds a solid network
  6. Solidarity can be good, loneliness is not
  7. It’s always better to have a plan and it change than to have no plan at all.
  8. It is really hard to keep a routine, but it helps if the burden of the routine is minimized
  9. Things are not always perfect…and that is ok
  10. Splashing merlot, like farting during Flutter kicks, is always funny

Countorama
Nameorama
BOM
Sincerely,
Picasso

Persistence Out Of Perseverance (POOP)

QIC: Free Candy
Date: 10/04/2018
PAX: Candu, Care Bear, FNG-Freefall, Goose, Prosciutto, Ringwald, Sundance, Sunshine, Two By, VSquared, Whittler
AO: Hill City

Conditions

Fall was in the air…or was that all of the farts during the thang?

The Disclaimer

I am not a professional, you are here of your own free will. Push yourself but do not hurt yourself. Please modify if necessary. If you do hurt yourself we will help you to your car.
Question: In light of recent events with the Atlanta AO, does anyone here have a CPR certification? [Whittler said yes]


COP

 

  • Jog to the great hall
  • Side straddle hops x15 IC
  • Lunges x15 IC
  • High plank x15 IC
  • Quick transition to low plank x15 IC
  • Squats x20 IC
  • Windmill x15 IC
  • LBCs x30 OYO
  • Lay on your back, arms and legs extended.
    Pretend like someone is pulling your limbs apart to give yourself a stretch.
  • Lay on your stomach, do the same thing
  • Side straddle hops x15 IC

 

The Thang

  • Jog to the swamp
  • I stand at top, everyone spreads out evenly on the stairs making sure to fill in the spots closest to the me first, lined up in 3 columns
  • Indicate that when a single exercise is completed, during the rest period, one unlucky person at the top will come all the way to the top, run by me to the normal stairs, run all the way down to the swamp, and then run back up to the last position in their column of people while everyone else in that column shifts up one stair. I will start with one column and cycle through all of them and include myself during the long breaks
  • Q the music on the bluetooth speaker (see what I did there?)

40 sec of exercise, 20 sec of break = 1 minute
2 sets of 10 exercises (planned for 3 but ran out of time!)
2 minutes in between sets
Exercises:

  1. Side Straddle Hop
  2. Merkins
  3. Side shuffle
  4. Tricep dips
  5. Power Knees (arms all the way up making a diamond with hands, bring them down to the knee that is raised, switch legs half way through timer)
  6. Incline plank jacks
  7. Side step lunge squat (criss cross leg behind the other sideways, keep back straight, squat, touch your front toe using the inside arm then switch legs)
  8. Around the Worlds (I came up with this name) inclined pushup position, but you bring your arm behind your back as you roll around to the other side)
  9. Undertakers (Shout out to Angus who accidentally/unintentionally named this one. Mountain climbers but in low plank and bring legs to the outside of arms)
  10. Bur’s (Because it’s ½ of a burpee, duh. I also came up with this name) aka the Power jump (wide stance, arms down for a sumo squat, jump while raising hands straight up to the sky)

COT

I really encouraged you all to just be present and feel what you are feeling today because I don’t think we do enough of it. We hide our emotions, we show a few select default emotions that are impossible to see through. We feel what we think we should feel given the situation. For me, that’s the most challenging one. But what if we could be honest today? Do yourself a massive favor for today. Try to be present today. Ask yourself throughout your day what your real feelings are. Expand your vocabulary of words to describe them. Don’t just say “stressed” or “tired”. Stop coasting through your day in a mindless ‘nothing’ box and try to respond to what you feel.
I’m not perfect at this but I also can testify that it’s still a lot of work and that I wish I had started doing it earlier. One of the most important steps to my sexual addiction recovery has been the ability to A) get to the root of why I go to the actions and mindsets that I go to and B) having people to share it with and allow me a safe space to be vulnerable.


Moleskin

While running back to the Rhino, Candu requested I play ‘Sandstorm’ by Darude, then promptly lost his mind and his footing, causing him to fall harshly into the bushes when I played it .2 seconds later (No joke – I had it in my music playlist for the morning). Some say Candu is still laying there today. Nah, sike. That would go against the F3 candor of not leaving a man behind. So to remedy that, we decided to leave V2 with him. They say those two are still lurking in the bushes waiting for unsuspecting crossfitters to run by so they can shriek at them “KIP UP YOUR WAY INTO F3 YOU FOOLS!”


News

Training Day is on 10/13, show up!
 

Making S.H.I.I.T. Fun

QIC: Whittler
Date: 10/02/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
AO: Hill City

Conditions

A crisp 71 degrees with a slight hint of BO

The Disclaimer

I am not a professional.  This workout was put together last minute so excuse the disorganization.


COP

All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
SSH slow x 20
Good Mornings x 15
Cotton Pickers x 15
Windmills x 15
Willie Mays Hays x 16
Arm circles both directions x 15
SSH medium speed x 20
Plank x 10
Plank Jack x 10
Finkle Swings x 15 each leg
Toe Squats x 10
SSH fast x 15

The Thang

The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
Super High Intensity Interval Training (S.H.I.I.T)
The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
Burpees
Curls
Flutter kicks
SSH
Overhead Press
Body Builders
Merkins
Up downs
Freddie Mercury
Shoulder taps
Side Shuffle
Real Deal Holyfield
BBS with the rock
Suicides
The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
MoM
LBC x 15
Pretzel crunch x 15 each way
Heel touches


COT

I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.


 


News

Training Day with F3 Nashville October 13
Two year anniversary/Cleveland Launch November 17

Upcoming Qs

Mr Clean returns to Qing on Saturday at the Landfill!

West Coast Jab-Cross

QIC: Sunshine
Date: 09/27/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fabio, Fissure, Flemish, Goose, Kit Kat, Moondance, Ringwald, Sundance, Two By, Whittler, VSquared
AO: Hill City

Conditions

Rainy, soggy, low-70s temp.

The Disclaimer

This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.


COP

  • Side Straddle Hop x15 in cadence
  • Little baby arm circles x15 in cadence
  • Cross body arm circles x10 in cadence x2
  • Willie Mays Hays x16
  • Merkins x10 in cadence
  • Mountain climbers x20 in cadence
  • Bicycle kicks x20 in cadence
  • Imperial walkers x15 in cadence
  • Side straddle hops x15 in cadence

The Thang

Mosey from the Great Hall to the Hill in Renaissance Park going along the river. High knees, ass kickers, and karaoke mixed in to get the legs loose.
At the Hill, PAX partnered up with someone of similar height:

  • Partner 1 – Jab-Cross x25; Partner 2 – Dodge punches
  • Partner 2 – Dash to the top of the Hill; Partner 1 – Burpees/Bench Dips/Jump Squat/LBCs/American Hammers while Partner 2 dashes
  • Partner 1 and Partner 2 trade off for five rounds

Mosey down to the River, grab a rock:

  • Partner 1-Partner 2 stand back to back passing the rock back and forth

Mosey to the Blue Rhino, high knees, ass kickers, and karaoke mixed in.

Mary

  • Superman overhead press x20 in cadence
  • Pickle pounders x15 in cadence

COT

The core tenant of Reform Judaism is tikun olam — healing the world. We do that through mitzvot, or good deeds, the highest of which is saving a life. While we may not be directly saving lives, F3 gives us the opportunity to help PAX overcome what is holding their lives back, and allows us to enhance our impact when volunteering and engaging in community service which indirectly work to save lives. Recognize the importance of what you do everyday.
 


Moleskin

Each round on the Hill was a bit slower than the previous, except for V-Squared who used a box top to sled down. 


News

Convergence on 10/13.
 
 

Coverage You Can Count On

QIC:Candu
Date: 09/25/2018
PAX: Two By, Sidekick, Prosciutto, Flemish, Sunshine, Goose, Care Bear, Fabio, Jabooti, Whittler, Deep End, Doodles, VSquared, Moondance, Fissure
AO: Hill City

Real Rainy

I’m Candu, not a professional, push yourself and push each other, modify where necessary, we’ll take you to your car if you get hurt.


COP

Mosey to Great Hall

  • SSH x 15 IC
    Good Morning Sunshine x 15 IC
    Imperial Walker x 15 IC
  • SSH x 15 IC
  • One Legged Bulgarians x 10 each leg OYO
    Squat x 15 IC
    SSH x 15 IC
    Lunge x 15 IC
  • SSH x 15 IC
  • Merkins x 10 IC
  • Shoulder Taps x 15 IC
  • Plank Jacks x 15 IC
  • SSH x 15 IC

The Thang – Columns your legs can count on!

Pax split into groups of 4
Each group gets a column
Each column is a station
Round 1
Starting at The Slope, one Pax will do 10 each Decline Merkins then 10 Incline
Pax runs to next column, tags out, next Pax runs to following column, tags out, etc.
Last Pax sprints down entire row of columns. That’s 1 round.
Round 1: Wall Sits, run to next column
Round 2: Reverse Lunges, bear crawl to next column
Round 3: Regular Lunges, crab walk to next column
Round 4: Squats, side squat walk to next column
Round 5: Dealers Choice – Teams pick other team’s exercises


COT

Leaders set the tone. Set the tone leading F3, in your home with your family, at work with your colleagues, and with your friends in your community, Always set the tone when leading, it allows the group to realize expectations. 


Moleskin

“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as if everything is.”  -Albert Einstein


News

Oct. 13th Nashvegas at The Landfill 

Upcoming Qs

VQ from Sunshine at Hill City tomorrow!
 

9/11 Convergence at Hill City

QIC: Laces Out (Respect)
Date: 09/11/2018
PAX: Best in Show (Respect), Cable Cutter, Candu, Care Bear, Ducktales, Fissure, Flemish, Franzia, Geek Squad, Kodak, Ohms, Ringwald, Sidekick, Snowflake, Speed Bump, Steam Engine, Sunshine, Threeskin
AO: Hill City

Conditions

73o and muggy

The Disclaimer


COP

15 SSH IC
15 Finkle Swing each leg
15 SSH IC
15 Imperial Walkers IC
15 Butt Kickers IC
15 SSH IC
10 Slow Merkins IC
20 Plank IC
15 SSH IC
Mosey to Market Street Bridge

The Thang

Partner Run (Carry partner 2 light poles/switch twice)
½ way across bridge stop and 25 Merkins OYO
Mosey to end of bridge
Run down the water stairs and run up stairs
Run down stairs and box jump up stairs
Mosey to Fish Steps
Dora – Over steps of Fish Steps while partner does exercise and then switch:
100 Decline Merkins on bench/wall
200 LBCs
300 squats
* Due to time, had to cut short on the squats
All did 10 squats IC before departing
Mosey to Market Street Bridge
Partner Run (Carry partner 40 yds/switch)
½ way stop and let pax catch up
Mosey to end of bridge; wait for six.
Mosey back to Love Shack


COT

343 firefighters 110 stories (1980-2226 steps) 2996 people died
At 9 p.m., Pres. George Bush delivered a televised address from the Oval Office, declaring, “Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve.”
We have a stronger nation as a result of what we went through on 9/11/01.
However, remember the Lord is our strong tower, which will never fall.
Jesus was provided as our rescuer. If you know Him as Savior, you understand what I’m talking about.
Psalm 82:4 “Rescue the weak and the needy; deliver them from the hand of the wicked.”
 

BLIMPS aren’t for WIMPS

 

QIC: Speed Bump
Date: 09/18/2018
PAX:
AO: Hill City

Cool, almost Fall like, <70 degrees

It’s 5:30am and welcome to F3. I am not a professional, you are here of your own will (and we are glad), modify as necessary, if you get hurt, we will get you back to your car.


COP

Side Straddle Hops IC X15

BROGA – Forward Fold – Pike – Up Dog – Plank – Right hand up –  Plank – Left hand up,

Superman X3

Left lean and Right Lean

Seal Jacks IC x12

3rd Grade exercises ICX12

Mercans ICX12, SSH ICX15

The Thang

Mosey up to the bridge of death (a.k.a., the walking bridge)
Start on Frazier side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run. 

  • Burpee x 5
  • Lunge x 10 (each leg)
  • Imperial walker x 20 IC (start slow, halfway through speed up)
  • Slow Merkins x 10
  • 15 Plank Jacks
  • 20 Air Squats

Upon completion of the first bridge run 30 Side Straddle Hops. Start on Ice Cream Show side, intermittent stops to complete a whole BLIMPS circuit, alternating between Bernie Sanders and forward facing run. 

  • Burpee x 10
  • Lunge x 10 (each leg)
  • Imperial walker x 40 IC (start slow, halfway through speed up)
  • Merkins x 20
  • 30 Plank Jacks
  • 40 Air Squats

Mary:

  • Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutter kicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…
  • American Hammers

COT

Today, your word of the day is honesty. This one is tough for me because I have grown up about as insecure as you could imagine. I lived behind lies from my earliest memories, and struggled to let people in by being honest with them. Start simple. If you are pumped about your job, tell your boss how grateful you are. If you are feeling weary, thin, beat down by the punches of daily life, tell your wife, tell your friend, tell a fellow F3 brother. If you are worried about what’s coming down the road, open up. If you can’t wait for what’s next, share so we can celebrate with you.
Whether you believe it or not, we live in a culture that denigrates men who share with others. Understand that most guys out here, even, aren’t used to living in and around other men who are honest about what life is tossing at them today, this week, this year. Whether your life is full of joy or sorrow, talk about it, share it with the people around you.


Moleskin

The PAX LOVES running the bridge, especially Prosciutto.


News

Convergence on October 13 with Nashville F3. Mark your calendars!