F3 Franklin Classic

6/3/19 Battleground

17 PAX- Waterboy/Torch/Gigem/Lump/HotnReady/Maytag/Shocker/Cowbell/OT/The HackFace/SCUDRow/Dr. Claw/DogerDog/Hoser/Reboot/FNG Banana Boat/FNG Jingle

Warmorama

Long sprints plus burpees etc 5 or 6 rounds

Partner work on the concrete stairs by the big field. Did POPES (20/20/20) ab work etc

To the Death Star... to the top... BurpeePullupApocalypse

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Solid work ... let us - continue to grind - we are never at the top - we have never made it - there is always more to do - we can achieve greater things - get some - get some - get some.

Spiritual Battle - let us - get engaged - armor up - know that Jesus is LORD.

To the grind,

Tortoise

The Wall Won't Fall...

at the 🔥Pit

Q - Oregon Trail

PAX - Balls, Bartman, Blart, Butterfly, Copperfield, Cowbell, FnG - DeLorean, Dodger Dog, Dookie, Gig’em, the Hackface, Hoser, Licker, Lump, Lunch Lady, Macaroni, Scud Row, Sanctions, Shoota, Spicoli, Torch, Tortoise, Waterboy, Wilson

We had 25 this morning. Glad to see our brother Spicoli. Thoughts and Prayers and keep fighting. It was a beautiful morning and the perfect opportunity to push and get some good work in prior to Convergence in Nolensville. Old heads, new heads and medium heads present for the jam session. Cadence issues temporarily resolved.

Warm-O-Rama

SSH - 50

Imperial Walkers - 30

Arm Circles - baby forward, get bigger, hold, baby backward, get bigger, hold

Burpee Apacolypse - 10, 9 down to 1

Forgot Good Mornings and WMH’s prior to burpee apacalypse and tried to squeeze them in… didn’t feel right so we Mosey’d to the big parking lot for the main event.

The Thang

Wall of Jericho

Run 1 lap around school, then 7 exercises, 7 reps each. Rinse and repeat 7 times….

The 7 Exercises chosen after lap - Groiners, Yurpee (burpee, on way down, 1 clap merkin, and two tuck jumps),4x4’s (burpee, 4 merkins,4 mountain climbers back up), Freddie Mercury’s, Gas Pumps, Captain Thor - (1 Big Boy Sit Up to 4 American Hammers), Slow Ass Merkins

Squats until all complete lap - rinse and repeat x7

This was the 3rd version of the wall and even through we only got through 4 or 5 cycles I felt it was the toughest yet with some serious core, burpee variation and merkins throughout. Good work to all of you for pushing yourselves.

Moleskin

Like I said at the beginning… “The goal is to dig in, be smart and push yourself.” You only know if you gave it your best. I am always humbled to lead you men and thanks for giving me that opportunity. Thank you all for showing up and having fun. I felt like the effort was there, and I’m hopeful you are feeling more comfortable and pushing appropriately no matter where you are on your experiences with F3.

Props to the EH’ing and the FnG’s checking us out and coming back for more. Props to the Old Heads and Medium Heads welcoming new PAX and showing the way. We all need each other in various ways. Push yourself and compare yourself to your own progress.

Nolensville in 7 hours!

Love your kids, celebrate your wives and remember where you came from.

Be thankful, we are blessed.

-OT

3 FNGs?! Now that is a crowd!

Wednesday May 29th @ The Jimmy

Q: Lump

PAX: Maytag, Dodger Dog, Scud Row, Macaroni, Cowbell, Shocker, THE Hackface, Hoser, Oregon Trail, Shoota, Foosball, Dukie, Exile ( F3 Cherokee), Best In Show (F3 Chattanooga), Stirrups, BALLS!, Dr. Claw, Blart, Wilson (FNG), Koresh (FNG) & Butterfly (FNG)

I pulled in with a minute to spare before the expected pre-party but my old man back needed some stretching so I figured I would just use the pre-party time slot to get ready for the main event. As I get out, up rolls The Hackface and within another minute OT rolls in with 3 guests in his Jeep...wait, is that...it can't be..3 FNGs??!! Way to go OT!! Plus, two F3 Travelers arrive too. We got ourselves a huge CROWD!!

Warm-Up:

30 SSH in cadence

10 Bac's /10 Overhead Claps/ 12 Back-Bac's

3 Good Mornings (OYO)

3 Willie Mays Hayes (OYO)

Then mosey around the front parking lot around to hill

THE THANG:

5 Count Alternating Shoulder Taps

Crawl Bear to top of the hill

10 Count Alternating Shoulder Taps

Bear Crawl down to asphalt then

15 Count Alternating Shoulder Taps

Crawl Bear back to top of the hill

20 Count Alternating Shoulder Taps

Bear Crawl down to asphalt

Run over to basketball court

Partner DORA Runs

Partner up for totals:

50 Mercs by partners

100 WWIIs by partners

200 LBCs by partners

300 Squats by partners

-While one man does exercise, the other man runs down hill to do a lap around creek then back to BB court

(thanks to Shoota and OT for talking me into extending the mileage and have us complete a lap around the creek)

PAX run back down the hill -staying with your partner

Burpee Splits

One man is doing Politicians up the hill and then Crawl Bear back down

while the other man is doing Burpees

x 2

Run back up the hill to the starting point

MARY

American Hammers x 25 count

Firetruck's Freddie Mercurys x 20 count

Moleskin:

Once again I must offer it up to to OT for not only EH'ing two new FNGs to join us but talking up F3 so much that a FNG EH'ed another FNG! WOW! Way to stretch OT!

Also it was great to host two Traveling PAX into our AO. For those of you that travel for work (or even for family trips), do yourself a favor and look up other AOs in those towns. Seeing the Brotherhood of F3 Nation across our Nation is a special thing and allows us to demonstrate how hard we get after it in F3 Franklin. DO IT!

As always, I am so honored to lead my fellow bothers in these awesome workouts!

Cheers-

Lump