Category: Atlantis

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Garage Jam Band

AO: atlantis
Q: Schnauzer
PAX: Pole Dancer, Wolfpack, Toothless, Strutter, CubCadet, Puzzlah, Judge Judy
FNGs: None
COUNT: 8
CONDITIONS: 52 degrees and saltless :no_entry_sign::salt:

WARMUP:
Parking lot warm up to wait for a few stragglers

THE THANG:
Mosey to a wall of garages. Pick a garage to workout in. The wrong garages were chosen twice and burpee penalties were inflicted. Once we found the correct garage we started our jam session:
Work 40 seconds/Rest 20 seconds. 32 rounds (we stopped after 30 rounds for times sake). 4 rounds for each session
Jam Session 1: Shuttle run
Jam Session 2: Med ball slams
Jam Session 3: Bike
Jam Session 4: Ab mat sit ups
Jam Session 5: Row
Jam Session 6: Goblet squats
Jam Session 7: Sand bag cleans
Jam Session 8: Dumbbell bench press
Indian run (not PC) back to COT

MOLESKINE:
The PAX formed F3’s first garage jam band. SalPal auditioned but didn’t make the cut. It actually worked out better because only 8 sessions were planned. The tunes were great but the fellowship was better. Enjoyed having Jude Judy from F3 St. Louis.

Photo cred to Puzzlah

ANNOUNCEMENTS:
Chili cook off coming soon – see Wolfpack’s post above

COT:
Prayers for everyone affected by Hurricanes Helene and Milton

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Street soccer rnd 2

AO: atlantis
Q: Subway
PAX: Oatmeal, Pole Dancer, SalPal, Schnauzer, Young Pawn, Toothless, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: 57 – foggy and fun

WARMUP: Mosey with equipment to lower parking lot. Stretches and pot shots on goal with penalties for misses

THE THANG: 4v4 soccer – very bouncy ball

MOLESKINE: music.apple.com/us/playlist/ea-sports-fc-24-soundtrack/pl.d698e9b318a94aebad31b5d9913a3891

ANNOUNCEMENTS: too many to remember- check channels

COT: Rosh Hashana- happy new year – reflection on goals for next year!

SYITG
Subway

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Go Back to Go Forward

AO: atlantis
Q: Puzzlah
PAX: Pole Dancer, Schnauzer, Toothless, Siri, Tea Party, Strutter
FNGs: None
COUNT: 7
CONDITIONS: Foggy under the sea, but beautiful stars in the sky

WARMUP:
SSHx15
Arm Circuit
Some good ole fashioned stretching before moseying down to England Park

Shout out to Tea Party, Pole Dancer, and Schnauzer for getting lost with me in the Nations for the pre-party for 2+ miles.

THE THANG:
Sprint 50 m, Yves Pull (run backwards 25) all the way down the street.
At each backwards stop, complete 15 of each exercise (one exercise per lap):
T- Tuck Jumps
O- Os and Xs
W- Worst Merkins (Wide, Regular, Diamond)
N- Nolan Ryans

Moseyed back under the sea and tried to make Rattlin Bog a thing–except hold a plank for the song and do alternating shoulder taps at each level.
Finished with some Elbows to Knees to get to 6:15.

2 miles run total according to my Strava.

MOLESKINE:
This week (Tuesday) marked the 15th anniversary of my move from Boston to Nashville–not knowing anyone, no money, and no real plans. I also moved into a new house over the weekend. Boy, how times have changed. In that reflective mood, we discussed where we were in 2009 and some of the challenges we faced before and where we are now.

ANNOUNCEMENTS:
Check out T-shirt link in -f3-nashville-general

COT: Let’s help Sirifind a new job. Connections welcome. For all the partners, especially parents out there to remember to find space for one another, and for safe travels.

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let’s workout but really let’s play games

AO: atlantis
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious

WARMUP: brief mozy followed by active stretching

THE THANG:

Ab circuit to start
50 crunches
25 4 CT Freddie Queens
50 leg lifts
30 big boys
50 alternating horizontal arms

Speed ladder work while oatmeal set up the field

Ultimate

MOLESKINE: my face hurts

ANNOUNCEMENTS: stuff happening next week

COT: grief, healing, inspiration

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Ultimate!

AO: atlantis
Q: Grape , Oatmeal, sooner, Tea Party, Pole Dancer
PAX: Oatmeal, sooner, Tea Party, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: Indigenous peoples run with a disc

THE THANG: Ultimate, 3v2, Pole Dancer and Tea Party traded off being full time offense

MOLESKINE: there were some amazing catches, lots of diving, some questionable rules (always), and tons of fun. Oatmeal and sooner won, and they both had Pole Dancer and Tea Party on their team at some point, so I was the only true loser. To add insult to injury, YHC lost his car keys in the big field, and is typing this BB from the back of an Uber. Live and learn.

ANNOUNCEMENTS: 9/11 and 9/14

COT: prayers for God to be in control

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The Rocky Road to Dublin…er….West Park

AO: atlantis
Q: Pole Dancer
PAX: Schnauzer
FNGs: None
COUNT: 2
CONDITIONS: A perfect 50

WARMUP: Joint Mobility, Mosey around the fields, active warmups and stretching

THE THANG: Been on an Irish kick after a conversation with Toothless over the weekend, so set this workout to some of my favorite Irish folk and punk tunes.

As for the exercise, my 32nd birthday meant sets of 32 exercises separated by a run around the tank.

Burpees
Supermans
Squats
T-Rex
Dips
Mountain Climbers

Then tried out a new song-based challenge, The Rattlin’ Bog. For each layer of the bog, add one pushup. It was an ill-advised choice to pick an extended version of the song, when after 6 minutes we were tasked with a total of 105 pushups.

https://www.youtube.com/watch?v=5QO8bWGNPyo…

PLAYLIST: https://open.spotify.com/playlist/2kORRE4ZxEEPJjmgFdvKVf?si=fe68591bc0c1421a

ANNOUNCEMENTS: 9/11 convergence & 10 Year Nashville Anniversary

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Cones and Toys

AO: atlantis
Q: Wolfpack
PAX: Toothless, CubCadet, Schnauzer, DintyMoore, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: Fall… is that you???

WARMUP: Mosey around the park and back to the flag for some shoulder warm ups and OYO GMAs/WMHs

THE THANG:
3 exercises. 4 sets each. 40 second work. 20 second rest.

Round 1
– Cindy Shoulder Presses
– Reverse Snow Angels
– Weighted Lunges

1 lap around parking lot

Round 2
– Merkins
– Palms Up Cable Pulls
– Single Leg Kickstand Deadlifts

Jog to baby Pizza Hut

Bonus round!
– Dips
– Mountain Summits (Gonna rename these to Everests)

Jog back to flag. ALL IN!

MOLESKINE: With school coming back the “Can you help me with my homework?” requests have begun. Really has made me start thinking again on how much our kids rely on us to help set routines and offer our support. So just a quick reminder that there are those that rely on us and it’s important to try and think ahead on what we can do for them, whether that’s our kids, significant others, co-workers, friends, and even ourselves.

ANNOUNCEMENTS: Lots coming in September!

COT: Silent reflection for prayers both said and unsaid.

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Sprintsssss

AO: atlantis
Q: Siri
PAX: Toothless, Wolfpack, SalPal (retired), Strutter, Tea Party
FNGs: None
COUNT: 6
CONDITIONS:

Dry ground, wet air :trident:

WARMUP:

Jog around park with skips, side shuffles, karaoke. Stop and do merkins in cadence – accomplished 50 4-count merkins during warmup.

THE THANG:

Sprints/speed work around the parking lot. Sprint long stretches, jog short stretches. X4 laps. 2 minute dynamic rest in between with 30s jump squats, 30s high knees, 30s low plank mtn climbers, 30s Freddie mercuries.

One round of Bear crawl to Pizza Hut, Lt. Dan back

MOLESKINE:

Sorry Wolfpack :leg:

ANNOUNCEMENTS:

9/11 Convergence somewhere
9/14 10th Birthday celebration of F3 Nashville at Stonewall

COT:

Prayers for undisclosed prayer requests.

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1500 Meter Swim

AO: atlantis
Q: SalPal
PAX: Pole Dancer, Toothless, Puzzlah, Three Stooges, Cable News, Schnauzer, Wolfpack, Tea Party
FNGs: None
COUNT: 9
CONDITIONS: F*cking swampy as sh*t

WARMUP: Assorted delays to make sure we had all HCs

THE THANG: 1 Mile swim to Frothy Monkey with playing in traffic, DORA @ Frothy Monkey (51 burpees, 51 diamond merkins, 51 jump squats), swim back, DC mary.

MOLESKINE: Really grateful for the way this group has come together. I always enjoy my Ramblin’ Joes with my F3 bros.

ANNOUNCEMENTS: Pikachu Move, Gulliver, September events.

COT: Parents and families navigating adoption & fostering.

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Back 2 School!!! :books:

AO: atlantis
Q: Toothless
PAX: Pep, Schnauzer, SalPal, Siri, Puzzlah
FNGs: None
COUNT: 6
CONDITIONS: True to it’s name, we were underwater at atlantis – swimming through the air

PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=cf8ef8f2c4844cbb

WARMUP:
– 30 x SSH
– 10 x WMH (oyo)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers

THE THANG:

School Bus Route
Start with a one-mile Indian run “school bus” with stops along the way. Head around the park perimeter toward Morrow and the rec center, turn right and follow outer path all the way around by the river and almost to post before cutting across above the fields to the treatment plant.

Every time the rotation completes 2x the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.

Core Subjects
Split into groups, post up at each station with 1 group running around the water tower as a timer. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return.

English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers

Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

History
– First public school in the country predates the country’s founding
– Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Detention
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise 20 more burpees, repeat til successful.

Mosey back to post & stretch til time

MOLESKINE:

You would think with this small of a group of PAX and as sharp as they all are that we would have gotten out of detention in one go, but alas! Turns out this Breakfast Club did not want to part ways, so they stayed in detention til the end. YHC was merciful and cut 5 burpees from the penalty each time, leading to a total of 50 burpees to close out the workout.

Also YHC was surprised that no one recognized the Schoolhouse Rock! Rocks songs that played during our core subjects round, including the fabled I’m Just a Bill.

ANNOUNCEMENTS:
– Announced the 5k which looks like it went well
– HUGE announcement about the goings on this week at atlantis, HC for an AOQ transition!! :trident:

COT:
Prayers for…
– Siri’s work dynamic and conversation
– SalPal’s wife’s career journey
– Schnauzer’s wife’s friend who lost her husband while expecting their second

As always, it was an honor to lead men! See you this Thursday!!! :trident:
— Toothless :tooth: