Category: Titan

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Stand by your man

AO: titan
Q: Puzzlah
PAX: Choo Choo, Spinal Tap, Pep, DintyMoore, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Lovely Day.

WARMUP:
SSH, Arms, Legs

THE THANG:
Last-man up to the Dog Park Hill with some lunges to give us a chance to come together.

“Stand by Your Man” –Changed last minute from playing Tammy Wynette on a loop to songs that have “Stand” in them

Pair Up, work simultaneously, alternating between workouts every 10 reps:

– 100 Merkins
– 100 Squats

Run a lap

– 200 Incline Merkins
– 200 Step Ups

Run a lap

– 100 Decline Merkins
– 100 “Boston Cream Pie” Split Squats because I can’t speak

Last man up back to start

MOLESKINE:
Keep pushing through the cold days, !

ANNOUNCEMENTS:

6:30 AM 2.0 Friendly Christmas Eve Beatdown

COT: Mental health, connection, Stand by your guys (and gals).

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Turducken

AO: titan
Q: DintyMoore
PAX: SalPal, Good Morning America, Sherlock, Tim the Toolman, The Merchant
FNGs: None
COUNT: 6
CONDITIONS: windy

WARMUP:
pick up coupons and drop at circle then 6 minute run with increasing pace

THE THANG:

10 reps each
Glute bridge, single leg (10each leg)
Incline Merkins
V-ups with blocks
Elbow to knee crunch (10 each leg)
Tricep Extensions
Hollow body holds w adductors
Alternating Hand Release Up/downs
Narrow grip bench press
Knee Drive, single leg deadlift (10 each)
Squat thrust

MOLESKINE:
Share one thanksgiving tradition

ANNOUNCEMENTS: Convergence at Handsomizer on Friday, YHC on Q again.

COT: Give Thanks

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Monster Ballads

AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect

PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK

WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.

THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon

5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins

Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs

5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats

Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.

We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.

MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.

ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!

COT:

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Fire Tap

AO: titan
Q: Spinal Tap , Firefox
PAX: Fulton (St. Louis), Sherlock, Tim the Toolman, Choo Choo, CubCadet, Papa Bear, Pep
FNGs: None
COUNT: 9
CONDITIONS: Warmer

WARMUP: The usual stuff

THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.

We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.

ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung

COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…

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Lets play with the cones

AO: titan
Q: Choo Choo
PAX: Goose, DintyMoore, CubCadet, GameStop, Natural Ice, Sherlock, Spinal Tap, Tim the Toolman, Choo Choo, Mayham
FNGs: None
COUNT: 10
CONDITIONS: Perfece for a workout

WARMUP: SSH, inch worm, squats

THE THANG: PAX split into 2 teams; Teams assign workout for eachother.
1- Pickup the cone: run -> pickup a cone -> burpee ladder; RNR.
2-Flip the cone: cones laid out right side up and upside down -> do a workout -> run -> flip other teams cone, 2 min timer. We did merkins, gas pumpers, v ups
3-Team suicides: one runner from each team runs and touches a pillar, while other do some workout.

MOLESKINE: Its winter and getting cold, be consistent in showing up for a workout. Once you take a break it gets harder to get back into the rhythm.

ANNOUNCEMENTS: check -f3-nashville-general

COT: we prayed out.

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GRO/Kpop Demon Hunters

AO: titan
Q: Spinal Tap , Natural Ice
PAX: Juicy J (JBowman), Natural Ice, caprate, Choo Choo, Hipster, Pep, Salami, Sherlock, Tim the Toolman, Otis, All Right All Right All right, Ok Derry, Hatchet, Training Wheels
FNGs: 4 All Right All Right All right, Ok Derry, Hatchet, Training Wheels
COUNT: 16
CONDITIONS: Dampish

WARMUP: The usual of SSH, LBAC, etc.

THE THANG:
Natural Ice serenaded us with Green River Ordinance while we did 11’s of burpees and WWI

We became demon hunters and did timed runs around the Parthenon with goal of running faster than the PAX ahead of you with a 5 burpee penalty if you lost and for locals, a chance to Q at Titan.

Fastest time of 33 seconds!

ANNOUNCEMENTS:
Night moves tomorrow
Grow school Saturday
Chiliteria coming soon
Natural Ice to fill in details

COT:
Prayers for work stress
Thankful that Salami has a job!
Thankful for a community of guys to keep us accountable to work out when we just want to :sleeping:

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An incredibly fair workout

AO: titan
Q: Wolfpack
PAX: Pep, Chunks, Natural Ice, Tim the Toolman, CubCadet, Spinal Tap, SalPal, Cropduster, Vector, Radish
FNGs: None
COUNT: 11
CONDITIONS: Perfection

WARMUP: Mosey and the usual suspects

THE THANG:

Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.

Round 1

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Round 2

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Sprint to Startex

MOLESKINE: “That was an incredibly fair workout” – SalPal

ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18

Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!

COT: Set goals. Take action. Be patient.

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Back 2 School! 📚

AO: titan
Q: Toothless
PAX: Pep, Cropduster, Sherlock, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Pristine – gloomy but clear skies & the perfect temp. Good enough for some engagement photos! :camera_with_flash:

WARMUP: Mosey around the parthenon, pick up latecomers on the next lap which transitioned into a School Bus Indian Run – each rotation meant 15 merkins.

THE THANG: BACK 2 SCHOOL! :books:

Split into 3 groups, post up at each station with 1 timer group running the established bus route. The other 2 groups go to 1 of the first pair of stations, performing an exercise until the runners return. Repeat at the next two stations after every group has gone through each role. Split up each full rotation with a bus route indian run.

These were our “core” subjects 😉

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
– Construction started on the Parthenon in 447
– 4 Merkins, 4 Dry Docks, 7 Mountain climbers

Once PAX got back to their “homeroom” i.e. starting position, they served detention. This meant performing 20 Side Straddle Hops in silence and ending together, otherwise repeato. Repeat til successful.

After that, dealer’s choice til time.

MOLESKINE: YHC arrived early and marked out our stations in sidewalk chalk – hope others are confused throughout the day. We completed 2 full “school days” i.e. rotations through each station, and I think the 1:4 sit ups to hammers was my least favorite. Others feel free to chime in. Only had to serve one round of detention with Sherlock being the offender the first round, but the teacher let the class off easy when Pep’s cadence was slightly off of the group cadence – technically he did end on 20.

ANNOUNCEMENTS: SO MANY. Check the -f3-nashville-general channel for the latest, events really kick off next week!

COT:
– Prayers for work stress, family with sleep struggles, and starts to the school year

As always, it was an honor to lead, men! Thanks for having me out to start the day out right! Until next time –

— Toothless :tooth:

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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3 Ring Circus: Part UNO

AO: titan
Q: Spinal Tap , Pole Dancer, Firefox
PAX: Firefox, Pole Dancer, Natural Ice, DintyMoore, Young and Restless, GameStop, Papa Bear, SalPal, Vector, Choo Choo, CubCadet, Good Morning America, Lewis Ngwenya, Salami, Sherlock, Squatter, Tim the Toolman, Wolfpack, Duvet, Capsize, Saddle Sore
FNGs: None
COUNT: 22!
CONDITIONS: perfect

WARMUP: ssh, lbac, wmh, good mornings etc

THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press

Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder

Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins

ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!

COT:
Praise for Young and Restless for coming consistently for the past year!

See link below to help our former F3 colleague F3G Noah Kinney :pray: