Category: Green Machine

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2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!

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The Holiday Special

AO: greenmachine
Q: Timber
PAX: Esposa, t-cell, Cowboy, The Banker, Pop-A-Lock, Timber, Black Lung, Focker, Works for a Guy, moneyshot, monster biscuit, Grape, G-string (Eli Kresta), Haggis, Blinky (guest from North Carolina F3), Boyardee (said with a French accent)
FNGs: 1 Boyardee (said with a French accent)
COUNT: 16
CONDITIONS: 34 degrees, frosty turf, and beautiful

WARMUP: Mosey around the parking lot, coupon (cinder block) carry to the field, IC to 10: high knees, butt kicks, merkins, slow squats, BACs, back BACs, lunge stretch (covered F3 mission and core principles here)

THE THANG: done to a playlist with a lot of variety!
Part 1: 20/10s (20 sec AMRAP, 10 sec recovery)
– 10 exercises: merkins, iron mikes, burpee, coupon row, dry dogs, squat jump, coupon shoulder swings, mountain climbers, Apollo Ohnos, Prime Time merkins
– 1 min recovery run to opposite end zone and back
– rinse and repeat!
Part 2: DORA 100s (100 reps total between partners, 1 person runs 200 yards while other does reps)
– 3 exercises: burpees, floor to ceiling with coupon, WWIIs

MARY: The Little Merkin Boy: done to Bing Crosby’s “The Little Drummer Boy,” plank til end of song, merkin on every “pa rum pum pum pum”

ANNOUNCEMENTS: N/A (forgot to ask)

COT: famous playwright Tennessee Williams changed overnight after the success of his work “The Glass Menagerie.” He went from a man that scraped together all his money to afford an apartment and food, to a man that had everything given to him. He wrote about his unhappiness and how he became miserable in an essay titled “The Catastrophe of Success”. His lesson is a good lesson for me: don’t wish for a life without challenges, because that’s not the life we were meant to live! Embrace the virtue, joy, and authentic friendships you gain out of doing hard things!

We finished with a quick prayer, particularly for those during this holiday season who have lost close ones.

Thank you for the invitation, and for the great coffee, @Focker!

– Timber

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BurpeeClock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Esposa, Rocket Mortgage, moneyshot, Betty Ford, Cowboy, Grape, Michelin Man, Focker, NFT, Black Lung
FNGs: None
COUNT: 11
CONDITIONS: Nigh Perfect

MUSIC Toto’s fourth studio album released in March of 1982 was played cover to cover.

WARMUP: SSH, Arm Circles, Squats, Willy Mays

THE THANG: Burpee-A-Clock-Alypse
5 Burpees every minute on the minute with a variety of “resting” exercises in between each set. Pax ran over 1 mile, lunged a good distance, and got in a sneaky amount of mary.

ANNOUNCEMENTS: Octoburpee in full force

COT:Prayers were lifted for @Monsterbiscuit and the new 2.0, @MichelinMans current case, and YHC’s company going through lay offs and restructure.

Thank you again for the opportunity to lead!

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Covering some ground

AO: greenmachine
Q: Grape
PAX: The Arch, Focker, Pedialyte, Esposa, Baguette, moneyshot, Movin On Up, Bad Boy, monster biscuit, Cowboy, Sherlock, t-cell, Betty Ford, Rocket Mortgage
FNGs: None
COUNT: 15
CONDITIONS: perfect fall weather

WARMUP:
long 1.2 mile mosey around lipscomb
10 SSH
10 LBAC F
10 LBAC R
10 OH Claps
10 OH Press
10 Moroccan night clubs
10 Seal claps

THE THANG:

Modified Murph: total of 2 (really almost 3) miles in the workout, 100 burpees, 200 merkins, 300 squats

Start at one end zone, do 10 merkins and 15 squats, then run to the 10 yard line and do 1 burpee, run back to end zone, then repeato with 2 burpees at 20, 3 burpees at 30, etc. until working your way back down the field

MARY:

Some flutters, LBCs, mercs, etc.

ANNOUNCEMENTS:

None

COT:

Prayers for T cell on his way to Africa
Prayers for Bad Boy’s brother Josh

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The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.

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Hobbling Gobbler 3.0

24 Nov 22

Hobbling Gobbler 3.0

Temp : 40ish
Gloom Factor : Moderate

PAX : Right Said, Det Pikachu, Michelin Man, Umbrella, Money Shot, Hipster, Care Bear, Skeet, Red Skull, Cowboy, Esposa, Happy Ending, Smoke Jumper, Siri, Offshore, Ponzi, Tampa Libra, Natural Ice, Tolkien (W/L STL), Black Lung, Works 4 a Guy, Floppy Disk, Turtle, Club Car (FNG 2.0), Yamaha (FNG 2.1), EZGO, Iron Lung, Toga, Hugs not Drugs, PSL, Sooner, T Cell, Toothless, Bagger Vance
QIC : BV, Money Shot, Michelin Man, Toothless

Disclaimer Given 0559:45

Thang :

Hobbling Gobbler 3.0 route.

NMM : Such a great turnout today. Grateful to see all the PAX converge at Machina Verde aka Green Machine aka 3rd Annual Hobbling Gobbler.
Ruckers rolled out at 0530 while Ponzi and Happy Ending did a pre run loop scouting all of our turns for us and even made an adjustment to one sign.
PAX all broke out together and soon split into several pace and convo groups. Young bucs along w FD and PSL out front. More seasoned PAX fell in behind.
Per usual, YHC hit the Porto Let at M1.2 while Iron Lung held back to watch my 6 … (types weirder than I expected).
The race was on upfront for the coveted prizes. While YHC wasn’t there to witness, word is there may have been a Mary Decker Zola Budd incident between Floppy and W4AG. Again, I can’t confirm but there was talk of reaching out to Dilfer to see if he had any finish line footage.
So many great connections post run. Was really cool to see PAX reach out to others and meet new Bros.
T Claps to our local sous chefs, line cooks, runners, et al T Cell, Toothless, Hipster, Det Pikachu, Money Shot.
See y’all tomorrow at either The Buff or Cruel Hall.
Next Convergence is 1/1/23. AO / QIC TBA stay tuned to the Slack for Deets.

BH :
Movin on Up’s new baby
Third Coast in Ukraine
413 class starts in Jan
Black Lung is Qing a gnarly 1stF challenge beginning 3 Jan 23. Be on the lookout for deets. Think it’s called the LeanPax challenge … hope someone designs some sweet gear for us to consume.

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A Stream of Consciousness Riff Based Jam Session Q

17 Nov 22

A Stream of Consciousness Riff Based Jam Session Q

Temp :
Gloom Factor : Moderate
Pax : T Cell, Bad Boy, Cowboy, Money Shot, BNB, Black Lung, Venus, Feel the Berns, Movin On Up, Topanga, FNT, Bagger Vance
QIC : BV

Nice long mosey out Lealand to the baseball field then circling up at Mustang for

WOR:
SSH, Razor Cuts, Phelps, Squat n Reach, etc.

THANG:

Karaoke and Extended 6s w Merks

Sprint to EZ then some groundwork to the 10’ and back … lateral bounds and bear crawl/crawl bear

Sprint to 50’ then back to EZ RnR

At some point we Lunged and Reverse Lunged about 20’

Squats on Extended 6s w some Merks and Burps thrown in for good measure

To the parking lot for frog hops forward then some gorilla bounds R/L (at this point w were in 1s & 2s)

Mosey to the bottom pull up station
2s stay down and 1s go up. 1-2 pax do pull ups while others work on ext 6s Merks then R2 go into ext 6s squats

Back to StartEx for Suicides n Groundwork

2s Plank Progression 1s run to LP 1 back and LP 2 and back. Flap Jack
R1 APD Progression
R2 Plank Progression
R3 Plank Progression

6’ MOM

Mobility work

Time

NMM : Great turnout this am w a Dirty Dz of F3 Nashville’s finest. Grateful to Money Shot for making the Joe onsite and for dear Ms Wiley and her percolator. Always a pleasure to see some new faces along with Redwoods like T Cell & Bad Boy. Getting to see Cowboy three times in 24 hr was a rare treat as well. Stunner of the day was Venus lurking around the corner next to the boys bathroom as we made our way into the house that Dilfer built. YHC was going to rep count WOR based upon TD’s jersey number but alas couldn’t remember if he was 12 or not. Today’s Q was a blend of old, new and rare BV cuts.

BH : Excitement in the air as Movin On Up and his M are expecting baby numero uno. Congrats man. We also poured one out for BNB who is heading to Raleigh at EOY. Godspeed brother. TAP to Third Coast and his family as he is in Ukraine right now making a documentary. As winter approaches, this is a great Other Season, not off season. Think about those Gainz you can make spiritually, personally and professionally.

Hobbling Gobbler next Thursday 0600 from Green Machine lot. There will be prizes, coffee and post run beverages for all participants.

YHC,
🎒🐜

 

 

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Truncated Q

5 May 22
Temp: 56
Gloom Factor: Nil

PAX: Bad Boy, Money Shot, BNB, Movin on Up, D’Frost, Black Lung, Bagger Vance
QIC: BV

0530 Disclaimer Claimed
0531 Speaker Died

Mosey the Loop to open gate on Shallowford w BK, HK, Side Shuffle, Karaoke, Bernie, Skips, Reverse Skips

WOR:
X 10 IC
Bear Lifts
Quadruped Lateral/Linear wrist rocks
Quadruped Reach Throughs R/L
APD hold up position
Deep Squat to Prayer Pushout

THANG:
15 X OYO Drop Squat
15 X Squat Jumps
6s – Merkins, Squats X 5 IC
25 Pull Ups OYO

Hand off to D’Frost to finish out as YHC had to Irish Goodbye to work

YHC,
🎒🐜

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What is this Q called?

Temp: 40 ish
Gloom Factor: Nil

PAX: Lochte, BNB, Bad Boy, T Cell, The Shield, Works for a Guy, Topanga, Bagger Vance
QIC: BV

Disclaimer and some additional excuse making about this is a new routine, YHC will need to Weinke, etc.

Side shuffle (L/R) Pole to Pole
Karaoke (L/R) Pole to Pole
Bear Crawl Crawl Bear
Mod Gorilla (R/L)

In Nose out mouth x 10
In nose out nose x 10
In mouth out mouth x 10

SSH x 20
Seal Jax x 20
Glute bridge (r:l) x 8
Straight leg swing(r/l) x 10
Rolling v sit x 5
Neck flexion x 10
Neck rotation x 10
Scapula merkins x 10
Merkin to downward dog x 10
Spider lunge w extension x 10
Baby arm circles (F/R)
Shoulder corkscrews x 10
Sumo squat slow n low x 10
Reverse lunge w twist x 5 (r/l)
Speed skaters x 10 (r/l)
Inch worms x 10

PAX split into 1s & 2s
1s to the top pull up station
2s stay at the bottom
Pull Ups at station then flap jack for merkins at opposite station.

11s
Merkins
Pull Ups

Skips pole to pole
Bernie Skips pole to pole
AYG to StartEx

Time

NMM: Focused on different movement patterns, less quantity more quality. Tempo and time under tension training. Getting breath under control, getting nasal, slowing breath down. Today’s music was from WNXP playlist on Spotify. Today’s workout title came from Bad Boy, T Cell and BNB riding me all morning and the fact that I have nothing else pithy to call it.
BH: Ukraine, 413 starting again next week, marriages, SB travel.

YHC,
🎒🐜

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Green Machine – 12.30.21 – “Wet Leg”

Six PAX took a ride on the Green Machine Thursday morning. Conditions: soggy and mild.

QIC: Princess Aurora

PAX: Cowboy, High Flyer, Moneyshot, Ponzi, Works For A Guy

THE THANG:

Armed with an indie/alt/post-punk/rock playlist and some simple exercises, PAX took a long mosey before settling down at the pull-up station for a COP warm-up and EMOM circuit:

  • Pull-Ups x 5
  • Merkins x 10
  • Squats x 15

Perform all three sets, resting for remainder of minute. 15 minutes total.

Mosey over to the parallel bars for another circuit

  • Dips x 15
  • Big Boy Sit-Ups x 15
  • Lunges x 16

RnR x 4

Mosey along the westside of the Victory Trail to the steep hill leading up to yellow gate. Bernie up the hill x 8.

Hobble back to start for 2.25MOM:

  • Plank x 45″
  • Side Plank R x 15″
  • Plank x 15″
  • Side Plank L x 15″
  • Plank x 45″

MOLESKINE:

High-quality crew this morning in spite of the fact that every time YHC Qs the Green Machine, it has been/is raining. Tclaps to High Flyer for the process improvement during our first circuit as well as for the hair-bending coffeeteria. For the musically curious, playlist is below.

BULLHORN:

TAPS for Charlie, Heather Norton, Spicoli Family, and other families dealing with sickness.

NYD Convergence tomorrow at Stonewall. 0600 run with Bagger and co.  0700 Main Event with White Bison coffeeteria to follow. Foxtrot has promised prizes and treats, so show up to find out what’s up his sleeve!

PA out.