Category: Uncategorized

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Burpee Warmup

AO: the-castle
Q: hambone
PAX: Chunks, Pep, Dilbert, Under the Table, Country Parkour, Sunshine
FNGs: None
COUNT: 7
CONDITIONS: Sky’s out thighs out

WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.

THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.

Yes, burpees.

10 burpees. Go.

10 burpees. Go.

Feeling tired yet?

Chunks got out of the mental funk and started carrying the boats.

10 burpees. Go.

After 12 sets, Q decided he was no longer tired and decided to move the crew on.

The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.

Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.

Pax headed back towards the start and did some flutter kicks to round out the abs.

MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.

All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.

ANNOUNCEMENTS: nah

COT: prayers for kids present and kids to come.

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Clubhouse

AO: offthebooks
Q: Go Fish
PAX: Grape, Zelenskyy, gov’t mule, Harbaugh, Howitzer
FNGs: None
COUNT: 6
CONDITIONS: amazing

WARMUP: none

THE THANG: 3.2 miles on the white trail at a 12:00 party pace

MOLESKINE: Will was destined to see those people again.

ANNOUNCEMENTS: 2.0 workout this morning!

COT: thanks to Go Fish for the prayer

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Exploration in White House

AO: offthebooks
Q: Chunks
PAX: hambone, Under the Table
FNGs: None
COUNT: 3
CONDITIONS: Perfect Beatdown conditions

WARMUP:
Stretching and surveying the new park

THE THANG:
Short mosey to get the blood pumping and staying close for hambone to find us.

Round 1
20 Squats
20 Reverse Lunges
20 Merkins
20 Big Boy Situps

Another mosey around the park

Round 2 – Hambone joined us
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

Longer mosey around the park and found a trail through the woods. Walked on the uphills and mosey on the downhills.

Round 3
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

5 Mins Mary
Flutter kicks
Box Cutters
Plank
Big Boy Situps

Lots of options at this park and excited to see White House grow. Be on the lookout for next weeks preblast. Dilbert will be sharing.

We’ve also found our coffeeteria spot with the best name. BAD ASS Coffee.

Always a pleasure and honor to lead.
MOLESKINE:

ANNOUNCEMENTS:

COT:

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[maypull-up] Final Pull-Up Test

AO: may-you-pull-up
Q: Hair Band
PAX: Good Morning America
FNGs: None
COUNT: 2
CONDITIONS: rainy

WARMUP: oyo arm circles, t claps, lat stretches

THE THANG:
Pull-up test
GMA: 14
Hair Band: 10

MOLESKINE:
I felt like I had a couple more in me but I had a very hard time holding on to the bar and my biceps were still sore from Black Lung’s stronghold workout Thursday.

T-claps for GMA for going from 8 to 14 pull-ups!!

ANNOUNCEMENTS:

COT:
Family, work, and health

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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Off Campus

AO: the-castle
Q: Chunks
PAX: Sunshine, hambone, Pep, Dilbert, Under the Table, SPAM (DR the Natti)
FNGs: None
COUNT: 7
CONDITIONS: WET

WARMUP:

THE THANG:

Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees

Posted up under the pavilion for an round of DIDS

Moseyed further into the Park stopping to do a round of BOMBS

Moseyed back to Startex stopping a couple times for Burpees

Finished up with some P90X yoga and some box breathing.

MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.

ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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It’s Just Rain

AO: the-castle
Q: Pep
PAX: Dilbert, Sunshine, Chunks, Pep, hambone, Under the table, country parkour
FNGs: None
COUNT: 7
CONDITIONS:
Wet but cool temperature

WARMUP:
Run to high school
Baby arm circles
Imperial walkers
Good mornings

THE THANG:
eleven’s
– burpees + world war 2

pax choice
– pax chooses an exercise for everyone to do while he runs to midfield and back

run back to startx
– finish with merry

ANNOUNCEMENTS:
Monday murph
– one in nashville at green machine
– one starting at just love in hendersonville

PRAYER:

– under the table : new child
– sunshine: new child coming very soon

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[coworking] 2ndFing while coworking in public, Bellevue Edition

AO: coworking
Q: morning stār
PAX: Ex-Pat, Sparrow, FLO, Wolfpack, The Merchant, morning stār, Three Stooges, EH (yet to be named)
FNGs: 1 EH (yet to be named)
COUNT: 8
WARMUP: get oriented and order a drink

THE THANG:
5 rounds of 25 min work session followed by 5 min walk

Found a pull up “bar” on one walk but were asked by DeSano’s not to use it again.

Lunch at Honey Fire.

ANNOUNCEMENTS:
– looking at Monday afternoon and Friday morning for next week

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20.5 cinder blocks for $10

AO: offthebooks
Q: morning stār
PAX: Wolfpack, morning stār
FNGs: None
COUNT: 2
CONDITIONS: damp

WARMUP: catch up on the drive to the Easter sale

THE THANG:
Farmer and suitcase carry cinder blocks to the car (up a hill).

Drive to YHCs house and unload.

MOLESKINE:
– got 3 halves and an extra large one!
– #f3-lyfe-foreva :joy:

ANNOUNCEMENTS:
– will be pressure washed and ready for release into pain-train circulation by 6/7