Category: Handsomizer

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Need for Speed

AO: handsomizer
Q: Spinal Tap
PAX: Fulton (St. Louis), Grape, Black Lung, Natural Ice – CBO, Freakonomics, Dragon Spark, Juicy J
FNGs: 1 Juicy J
COUNT: 8
CONDITIONS: Perfect

WARMUP: Usual

THE THANG: Grassy Area: dips, decline merkins, step ups, squats

Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform

Incline sprints: 50, 80, :100: effort

Finish with fire hydrants and Jane Fonda

ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute

COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer

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Pi Day Pain

AO: handsomizer
Q: Old Maid
PAX: Freakonomics, Salami
FNGs: None
COUNT: 3
CONDITIONS:
Clear and perfect

WARMUP:
Good Mornings OYO
Willie Mayes Hayes OYO
31 SSHs
14 Imperial walkers
14 Hillbilly walkers
Baby arm circles (14 each direction
Mosey

THE THANG:
We celebrated March 14, also know as Pi Day , with all focus on our favorite mathematical constant π 3.14159…

Round 1
31 big boy sit-ups
4 burpees
1 run up the stairs
59 lunges (29 each leg + 1)
(Run down stairs)

Repeat once

Round 2
31 merkins
41 low plank
59 shoulder taps (29 each side + 1)

Repeat once

Round 3
3 sprints
14 jump squats

Repeat 3 times

MOLESKINE:

ANNOUNCEMENTS:

COT:
– Prayers for Salami’s job uncertainty and job interviews
– Prayers for my wife’s grandfather

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Glorious Stares

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Black Lung, Grape
FNGs: None
COUNT: 4
CONDITIONS: somehow colder than they should be

WARMUP: the usual, minus SSH

THE THANG: 7 rounds of exercises up the stairs: 5 Burpees at each landing, Squat on each step, merkin on each step, lunges up, 20 dips on each landing, bunny hops, and sprint.

Plus, 4 minutes of mary.

ANNOUNCEMENTS: Night Moves March 13th! Invite your sad clown friends who are willing try a night workout.

COT: Remember to spend time reflecting on the good things in our life.

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Sick sack

AO: handsomizer
Q: Grape
PAX: Red Skull, Natural Ice – CBO
FNGs: None
COUNT: 3
CONDITIONS: weather was good. I was sick.

WARMUP: stretching

THE THANG: run to the stairs and complete the following at every landing

Squats- 20
Incline merkins- 15
Crunchy frogs- 15
Kickthroughs- 15

Superman’s- 15
APD’s- 20
Carolina dry docks- 15
Kangaroo hop up the stairs

MOLESKINE: thank you for my brothers Natural Ice – CBO and Red Skull for sticking with me on a morning that all I wanted to do was sick sack but I was the Q so I didn’t feel like I was allowed to

:grapes:

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40 second soul crusher

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Puzzlah, Natural Ice – CBO, Old Maid, Steak Knives (F3 Cape Fear), Butter Knife – F3 Knoxville, @duece-and-a-half
FNGs: None
COUNT: 8
CONDITIONS: misty and warm

WARMUP: the usual

THE THANG:

40 seconds max with 5 second transition of the following: merkins, squats, Carolina dry docks, lunges, burpees, shoulder taps. Sprint to next level in the garage and repeat 5 times.

Throw a round of bear crawls in, two rounds of max dips, and a few downward dogs at the end.

ANNOUNCEMENTS:
Natural Ice – CBO is hosting a Superbowl party. Hit him for more details.
COT: traveling mercy for the great down range guys who came out. Remember to be present and reflect on the good things God has given us.

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Stairway to Heavens

AO: handsomizer
Q: Natural Ice – CBO
PAX: Shingles (F3 Wichita), Freakonomics, Old Maid, Grape, Spinal Tap, Purple Tiger, Natural Ice – CBO
FNGs: None
COUNT: 7
Conditions: Frosty and brisk. Perfect weather to embrace the gloom and crush the stairs.

Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff

The Thang: Stairway to Heavens

Here’s a polished version of your text with minor adjustments for clarity and flow:

We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.

Thanks again for the opportunity to lead!

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12 Days of Christmas

AO: handsomizer
Q: Wedding Singer
PAX: Umbrella, Purple Tiger, Wedding Singer, Salami, Freakonomics, bluemule, Natural Ice – CBO, Spinal Tap
FNGs: None
COUNT: 8
CONDITIONS: cool and crisp

WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps

THE THANG:

12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups

The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!

Mosey back to startex

MARY: n/a – called for time

ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630

See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX

COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement

Always an honor to lead.

Stay strong and keep signing-

WS

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2 steps forward, one step back

AO: handsomizer
Q: Grape
PAX: Red Skull, Black Lung, Spinal Tap, There was one other, I’m sorry
FNGs: None
COUNT: 6
CONDITIONS: we stayed warm

WARMUP: normal

THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout

MOLESKINE: thank you for letting me take out my frustration

ANNOUNCEMENTS: Leanpax etc

COT: thanks for sharing your hearts with me

:grapes:

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Keep Em Movin!

AO: handsomizer
Q: Hair Band
PAX: Freakonomics, Natural Ice – CBO, Spinal Tap, PigLIT (KC)
FNGs: None
COUNT: 5
CONDITIONS: Colder than a WTIABB

WARMUP:
Mosey to back parking lot
SSHs
Lunges
High Knees
Butt Kicks

THE THANG:

Pair up
An exercise with corresponding rep range was given
At “Go” one partner starts performing the exercise while the other does a suicide sprint, they switch until the rep range is complete

50 Burpees
60 V Ups
120 Iron mikes (per leg)
120 monkey humpers
300 air presses

Moseyed back at 5 til and completed some Mary

MOLESKINE:

ANNOUNCEMENTS:
– look out for information concerning the NYD convergence

COT:
– each man shared: lots of thankfulness for the impact of F3 and prayers relating to family/friends health and mental health

It was an Honor Qing for y’all, thank you Freakonomics for having me out!

Rock on,

Hair Band