Backblasts

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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ZOMBIES! HALLOWEEN!

AO: atlantis
Q: bluemule
PAX: Siri, Pole Dancer, Eject
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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The Rain HIITs Different

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J (JBowman), El Capitan, Piglet
FNGs: None
COUNT: 5
CONDITIONS: 50 degrees F and very rainy

WARMUP:
BACs, Motivators, WMHs

THE THANG:
HIIT Workout
30 seconds of work, 10 seconds of rest
6 exercises, then 2 minutes rest then start again, for a total of 6 rounds

Exercises:
Plank
Squats
Merkins
Sit Ups
Imperial Walkers
Side plank

ANNOUNCEMENTS:
N/A

COT:
PAX asked for prayer requests for parenting challenges, busy and difficult times at work, and patience with family

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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Where it all began

AO: toratoratora
Q: Chunks
PAX: Space Baby, greyalbum, Hot Route, 40 Minutes, Ultratecht, Squatter
FNGs: None
COUNT: 7
CONDITIONS: Wet, Dark and Fall Like

WARMUP:

THE THANG:

Running

Moving Coupons

More Running

No Burpees or Abs (didn’t feel like getting wet)

MOLESKINE:

Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.

ANNOUNCEMENTS:

COT:

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Two pumpkins and ghoul chase

AO: westeros
Q: bluemule
PAX: Pep, Vector, SalPal, Papa Bear, Stuntman, preblast
FNGs: None
COUNT: 7
CONDITIONS:
Nashville winter dreary – overcast but not active rain

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Hi Tired, I’m Dad

AO: f3dads
Q: Sooie , Black Lung, Derby
PAX: Shania, Grape, Sooie, Black Lung, Derby, Juicy J (JBowman), Two Face, Diego (2.0), SixSeven (2.0), Spidey (2.0), Supercalifragilisticexpialidocious (2.0), Raisin (2.0), Craisin (2.0), Tonks (2.0), Fish Biscuit (2.0), Tiger Slash (2.0), Hotdog (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Slightly overcast and 56 degrees. :pinched_fingers:

WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.

THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.

Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)

MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together

ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.

COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.

T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!

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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Deck of Horrors!!!! Ft. Cotton Eye Joe =?utf-8?q??= 🃏🪕

AO: cruelhall
Q: Toothless
PAX: Tinkertoy, Smokehouse, Focker, Esposa, Donkey Hammer, Kraut, Matador, EZ-Go, Harry Caray, Michael Freiburg
FNGs: None
COUNT: 11
CONDITIONS: Clear and crisp, but mild feeling for the temp.

WARMUP:
– Side straddle hops x 31
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
– Zombie walk out & back

THE THANG:

First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the lyrics

Deck of Horrors!!! :wolf: :spades: :diamonds: :clubs: :heart: :male_vampire:

To the pavilion, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger a flat 10 reps of a harder exercise
– Aces have their own deviltry

Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Broad Jump around the square
Clubs :clubs:
– Digits = LBC’s
– Royals = V-Ups
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl around the square

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire

MOLESKINE:

Instructions were for the next man pulling a card to do half the reps before getting up to pull the card so we keep it moving. That worked once we got the hang of it.

The Aces were obviously everyone’s favorite, and the mumblechatter peaked during Cotton Eye Joe as predicted. Fan favorite, sure to be repeated soon! Honestly I was pretty wiped by the time we got there but we made it through.

We completed all but 4 cards! That brings the total reps to very close to the following full counts:
– 144 x Squats
– 30 x Squat Jumps
– 144 x LBCs
– 30 x V-Ups
– 144 x High Knees
– 30 x Hopping Hillbillies
– 144 x Dry Docks
– 30 x Diamond Merkins

Not counting the Aces, that’s 700 reps of good work, more than the standard Dora, and the Aces were some good work too. Way to keep it moving men!

Coffeeteeria was a smashing success with a co-brew from Toothless and Esposa, with Esposa bringing gatorade and even Twisted Tea for the road…well not for the road but you get it.

ANNOUNCEMENTS:
– f3dads workout was this AM!
– Esposa on Q for Halloween, or for the daring, handsomizer will be aiming for the local in-workout record of 315 burpees

COT:
– Prayers for the family Focker was visiting with their newborn experiencing complications
– Prayers for Prayers for YHC (Toothless) for the move to Crieve Hall in December and the current home selling in the meantime

As always, it was an honor to lead, men! Thanks for having me out, and I’ll be seein’ ya!

— Toothless :tooth: