Category: Atlantis

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Birthday Vibes

AO: atlantis
Q: DintyMoore
PAX: Pole Dancer, DintyMoore, Puzzlah, Toothless, CubCadet, Schnauzer
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: shoulder work, good mornings, Willy mays Hayes, long mosey around the park

THE THANG:
Thing 1
100 Air Squats
80 Lunges
60 Freddy Mercuries
41 Burpees
60 Freddy Mercuries
80 Reverse Lunges
100 Air Squats

Thing 2
Merkins to every PBJ (41) reference

Mosey cool down then Mary to finish

2.0 inspired birthday workout playlist
https://open.spotify.com/playlist/4tX2NFlXBMCAoK9etLyGLn?si=RTMB16aWRMeLW6UXoLiuNQ&pi=u-JAlt3I8GQJWK

MOLESKINE: thanks for celebrating 41 years with me.

ANNOUNCEMENTS:
#Plankpril Continues
Bring an FNG next week 5/2
Ultimate Frisbee convergence 5/9
Official launch the-castle
Official launch pain-train

COT: Prayers for Toothless baby no. 2 and happy, healthy checkups

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Puff, Puff, Pass

AO: atlantis
Q: Puzzlah
PAX: SalPal, Toothless, Pole Dancer, Schnauzer, Grandpa Bear (DR), Uncle Rico, Tuna (DR), Redeye (DR)
FNGs: 3 Uncle Rico, Tuna (DR), Redeye (DR)
COUNT: 9
CONDITIONS: Dank

WARMUP: Indian run to find an entrance to the field. Tossed the rugby ball around a bit in the dark.

420 theme here:
4 exercises, 20 reps each:

20 ssh
20 shoulder taps
20 mountain climbers
20 Burpees

So fun, we did it a second time and did the world’s greatest stretch while we went through the rules for the Thang.

THE THANG:

Deep inhales all around.

400 m run to the fence
20 merkens
20 lunges (L+R = 1)

Do that 4 times

When we finished, did a little pole run:
Ran Forward to the first pole, then ran backwards to the start (50 out, 50 back)
Ran forward to the second pole, then ran backwards to the start (100 out, 100 back)
Ran forward to the third pole, then ran backwards to the start (150 out, 150 back)
Counting is hard in this state, so all distances are made up.

Moseyed back to the flag and finished with 6 minutes of Mary.

MOLESKINE:
This Q does not condone, advocate, or judge anyone’s partaking in the events surrounding today’s theme of 420. But, good vibes, good buds, and good times were had by all. Grandpa Bear joined us from Louisville, brought two of his work colleagues, Uncle Rico (who lives in Green Hills) and Tuna (didn’t catch where he was from), and they picked up Redeye in the lobby of the hotel as they were leaving. Only my second Q, so grateful to have the support of SalPal, Toothless, and Pole Dancer to guide our 3 FNGs and helping me through some cadences.

ANNOUNCEMENTS:
atlantis Bring a friend May 2.
Ultimate Frisbee May 9 (did not catch where)

COT:
Went from a silly Q to serious discussion of Passover, wrestling with the challenges we face (discretion), and the power of Hope. Redeye opened up about the challenges he has faced and inspired all of us to seize every opportunity we have to be better men and to overcome the odds. Prayers for jobs, families, clarity, safe travels, and health and happiness.

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Death March to the Danger Zone

AO: atlantis
Q: Three Stooges
PAX: SalPal, Cable News, Pole Dancer, Toothless, Firefox, Schnauzer, Hurl Mary
FNGs: None
COUNT: 8
CONDITIONS: Warm & Wet

WARMUP:
13 LBAC F
13 LBAC R
Danger Zone – Side Straddle Hop to Kenny Loggins Danger Zone. Squat every time he sings “Danger Zone.”
Mosey to bigger parking lot.

THE THANG:
Bataan Death March – Burpee Indian Run. PAX mosey in a line. Last man drops and does 5 burpees. They then run to catch the others, tapping the new last man for their burpees, and continue to the front of the line.
15 minutes came to 1.5 miles.

Mosey to Pizza Hut

Tabata exercise
2 sets: 1 min exercise/30 sec rest
Alabama Prom Dates
Merkins
Squats

Plankpril 2 min plank

Finished with some Mary

MOLESKINE:
Thank you all for a great VQ. We had a great turnout and I had a lot of fun. We keep working and getting stronger everyday. Tomorrow is going to continue to be better than it was today.

ANNOUNCEMENTS:
Plankpril – we’re at 2 minutes
Bring a Friend Under the Sea Day – May 2nd
The Ultimate Showdown of Ultimate Destiny – May 9th
Show support at the new AOs if you can
pain-train(Fridays in Bellevue)
the-castle (Wednesdays & Saturdays in Hendersonville)
Chunks is having a UFC watch party with BBQ Saturday. See 2ndf for details.

COT:
Intentions were shared for friends and family members. Finished with an Our Father.

PLAYLIST:
music.apple.com/us/playlist/f3-workout/pl.u-Ldbqe0rt20zKyEK

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3, 2, 1…let’s count!

AO: atlantis
Q: Grape
PAX: Three Stooges, Cable News, Sally, Right Said, Puzzlah
FNGs: None
COUNT: 6
CONDITIONS: cold, but not cold enough for sleeves

WARMUP:
Quick run around the parking lot to warm up my arms (@Sally reminded me that’s not how it works)
20 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG:
Let’s count animals!
1 Bear Crawl around the parking lot
2 minutes of Monkey humpers (this was much harder than I was expecting)
3 sets of 3×3 inchworm merkins
4 sets of 4 crunchy frogs

Mosey to the bigger parking lot

Let’s count down!
Dora 3-2-1
300 Squats
200 Merkins
100 BBSU’s
50 Burpees (I don’t think any group finished this)
Runner was going to the second tree and back

Mosey back to startex for Mary

MOLESKINE: super proud of the guys working hard. Was worried about Cable News for a bit, but like a true HIM he powered through! Also loved when Puzzlah would say “sweet” in a high pitched voice every time I gave him the rep count in the Dora. Thanks for having me y’all!

ANNOUNCEMENTS: brewsday, plankpril, murder mile

COT: everyone shared an intention, including prayers for family members and friends who are battling cancer, high school decisions for Puzzlah, and work stuff for Sally

:grapes:

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That’s One Mötley Crüe

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Siri, Sally, Three Stooges, Hair Band, Puzzlah
FNGs: None
COUNT: 7
CONDITIONS: Warm and Dry

WARMUP: Mosey, Active Warmups, Stretching

THE THANG: Plyo-rama! Perform exercises 1 minute on, 1 minute rest (run around the parking lot, back to start)

– Merkins
– Alabama Prom Dates
– Star Jumps
– Dips
– WW1s
– Supermans
– Mountain Climbers
– Diamond Crunches
– Iron Mikes
– Plank
– Left Plank
– Right Plank
– Squats
– Leg Raises
– Burpees

Finished up with Mary set to Shout at the Devil

ANNOUNCEMENTS: Brewsday for St. Paddy’s with bluemule, convergence at the end of the month

COT: Prayers for strength and courage through difficult decisions at work across PAX and family, along with prayers for grieving friends and family in their time of need.

Playlist: https://open.spotify.com/playlist/0bWTsSkNEZxZciUu6Jp8TI?si=6764985c08774b09

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Bench Warmers

AO: atlantis
Q: Firefox
PAX: Sally, Toothless, Pole Dancer, Three Stooges
FNGs: None
COUNT: 5
CONDITIONS: No complaints

WARMUP: Many thanks to Three Stooges and Sally who joined me for 10 minutes of mindful breathing/meditation prior to starting. From there, we did a short parking lot mosey and stretching.

THE THANG: Despite the 2 months of lead time, all my theme ideas were a bit half-baked; so, I went simple. 4 sets of exercises, each repeated 3 times.

Set 1: The Sequence plus Broad Jumps
– 40x Plank Jacks
– 30x Mountain Climbers
– 20x Merkins
– 20x FLBACs
– 20x BLBACs
– 20x Air Presses
– Broad Jump across the short dimension of the parking lot and back

Set 2: Time to ride the bench!
– Step-ups with knee raise
– Bulgarian split squats
– One-legged stands (from seated position, while holding one leg off the ground, use your other leg to raise yourself to standing)
First round we did 20 reps per leg, then 15 reps, then 10 reps.

Set 3: Keep the benches warm! 30 seconds on, 10 seconds off, rotating through the following:
– Bench flutters (with core engaged and seated on the ground facing the bench, hold one foot above the bench seat and the other below… then swap their positions)
– Decline mountain climbers (feet on bench seat, hands on ground)
– Copenhagen plank right side (PAX were encouraged to pick a modification that worked for them. Mine was with both feet on the bench, single forearm down on the ground, doing small knee crunches with my non-supporting leg)
– Copenhagen plank left side

Set 4: Did I forget to do any hollow body holds? 40sec on, 15 sec off… 3 times through. The last hold was challenging.
– Shoulder touch plank jacks
– Hollow Body Hold

MOLESKINE: This was my first time trying to incorporate meditation at both the beginning and end of a Q. Looking for feedback from the PAX (particularly Three Stooges and Sally, but definitely chime in Toothless and Pole Dancer) on how that went for you.

ANNOUNCEMENTS:
– Game Night 3/12
– Murder Mile

COT:
– Everyone shared.
– Everyone took 2 minutes of silence for prayer intentions, let their thoughts run their course, and then clear their minds.

Always an honor and privilege to lead, gentlemen!

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F3 simple workout

AO: atlantis
Q: Pep
PAX: Salpal, Cable news, bitminer, three stooges
FNGs: 3 Cable news, bitminer, three stooges
COUNT: 5
CONDITIONS: pleasant mid temperatures

Warmup:
– pep-style mosie to playground
– little-baby arm cirles + reverse – 10
– seal clap – 15
– hillbillies – 15

Dora:
– run around pavilion, alias pizza hut
– exercises
– burpees: 100
– bama prom dates (roll tide, y’all): 200
– firehydrants (each side is one): 300
– american hammers: 200
– ‘mericans: 100

Moleskin:
– Salpal has read the sop from Chunks on getting FNG’s out. Well done, Salvatore.
– I missed Hairband’s presence today.

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Pinch Hitter

AO: atlantis
Q: Salpal , Natural Ice
PAX: Toothless, Right Said, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Balmy Mid-40s

WARMUP: Slowzy + Light Stretching

THE THANG: @Natural_Ice was down for the count, but sent ahead 3 rounds of apocalypse countdowns:

Mega Apocalypse 1 + Mosey

Push-ups
Squats
WW1
Burpees

Mega Apocalypse Deux + Mosey

2 Count Iron Mikes
Carolina Dry Docks
WW1
Burpees

Mega Apocalypse Returns Again + Mosey

Hand release merkins
Lt Dan
WW1
Burpees

We modified to count down burpees for time, had a minute left for light stretching.
ANNOUNCEMENTS:
Prayer intentions for firm foundations, healthy pregnancies, and life decisions. High quality discussion at coffeteria on sci-fi literature, corporate matchmaking services, the nature of changing behavior, and the ethics of true crime entertainment.

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Q D’etat

AO: atlantis
Q: Hair Band , Salpal
PAX: Grape, Salpal, Puzzlah
FNGs: None
COUNT: 4
CONDITIONS: shrinkage with a side of fog and legs

WARMUP:
2 laps mosey around parking lot
SSHs
Hillbillies
Imperial walkers

THE THANG:
Hairband:
Sprints: 50%x2, 75%x2, 100%x1
Lunge walk around parking lot

5min of Hairy (Hair Band Mary, dubbed Hairy by @grape)

30 iron mikes
Bernie
30 squat jumps
Bernie

Salpal:
Mosey to Pizza Hut
3 rounds of Isometrics, holding 1min, If you break form everyone does a burpee
– squat
– plank
– balls to the wall

Arms Finisher:
– as many derkins as you can do in a minute, then half of that number for 3 more rounds. Hold squat when done

Normal Mary to finish

ANNOUNCEMENTS:
– @salpal is Atlantis’ new AOQ!!
– the new shovel flag was unveiled, see picture
– brewruck February 17th, check channel for deets
– brewsday/juiceday, @natural ice for the deets
– leanpax finishes up on saturday february 10th, stay strong fellas

PRAYER REQUESTS:
Each man shared as Atlantis is a 3F AO and we take that more seriously than anything
– @puzzlah wife going into surgery next week, prayers for success, high quality and easy recovery
– @salpal wife finishing PhD, preparing for new baby in August, and work conversations
– @grape inviting a coworker to read through John with him
– YHC, traveling this weekend, for continued wisdom and resistance to temptation and glory to God in my relationship with Liz

It has been a great honor having Atlantis be my first leadership position in F3. I’m excited to see what’s in store next and I’m comforted knowing I’ve left this premier AO in good hands.

Rock on,

Hair Band

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Under the sea, under the fog

AO: atlantis
Q: Young Pawn
PAX: Salpal, Oatmeal, sooner, Hair Band, Black Lung
FNGs: None
COUNT: 6
CONDITIONS: 😶‍🌫️

WARMUP:
SSH, GM, WMH, short mosey 🏃‍♂️
30ish each of squat tucks, iron mikes, burpees, and side plank with reach interspersed with hand target sparring  🥊

THE THANG:
🏋️‍♂️ 50 lb sand bag carry to playground
💪 45 on, 15 off upper body circuit for 10 min
👣 Heavy Dora: pax alternated carrying sandbag around the picnic shelter and exercising until total was reached: 50 dips, 50 step ups, 50 squats (called off early for time)
🏋️‍♂️ Back to startex
⭕️ Mary and stretching

ANNOUNCEMENTS:
🍽️ #leanpax continues
🍖 The Hunger Games on Saturday
🐒 Night Moves next Wednesday, starting from The Nations Frothy Monkey
🔱 New Atlantis AOQ announced next Thursday
🙏 Gratitude for family wins for @Oatmeal @Black_lung and a work win for @Salpal, supplication for family strife for @sooner @Hair_band and YHC
🗣️ Closing words: James 3:13, 17f “… the wisdom that comes from heaven is first of all pure, then peace loving, considerate, submissive, full of mercy and good fruits, impartial, and sincere…”