Category: Uncategorized

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12 Strong (minus 10)

PAX: Not-a-Sport, Olan Mills (QIC)

It was a very close to being a Wolfpack of 1 this morning but fortunately Not-a-Sport demonstrated true commitment.

Briefest of brief disclaimers. Zero warmup.

THANG: Make our way down the greenway stopping every quarter mile’ish for some reps starting with 10 at first stop…working our way up to 40…and then back down to 10 as we made our way back.

Exercises at each stop included:

  • Merkins
  • WWI’s
  • Squats
  • some exercise Toga introduced us to….hand / foot, elbow / knee (Toga…what’s it called)

All in we covered 2.5 mi and sweat about 1.5 gal.

Enjoyed the company!

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Titan 7.15.20 – Hit the Bucket

Gloom: warm

PAX

Crawlspace
Hambone
Natty Ice
Bad Boy
Siri
Drago
D Frost
Big Pipeline
Cub cadet
Right Said

Warmup

mosey around Centennial Park

SSH
Arm circles
Overhead press
GM
WMH
Lunge with thoracic twist

Thang

Game: 2 5-gallon buckets and 1 frisbee, 2 groups

Pair of exercises announced (10 burpees / 10 squats)

Each group takes a turn throwing frisbee at bucket. If frisbee hits, that bucket’s team does the burpees while the throwing team does the squats. Swap and repeat. After a few 10 rep rounds, count down reps: 10, 9, 8 . . . . New pairs of exercises as needed.

Mary

7 minutes of Mary, dealer’s choice style. 15 rep max.

Cafe Prius served up hot coffee post-workout. Fellowship occurred.

YHC

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Racetrack Mashup

PAX:  Umbrella, Olan Mills, Hugs Not Drugs, and Toga (QIC)

Gloom: 70 and Sunny, as always

Four horsemen took to the streets of The Hill Center to get a bit stronger today.  Here’s how it went down:

Thang: Mosey to parking lot beside the parking deck for warmarama then head to the faux grass area beside uncle Julio’s for some exercise mashups on the clock:

Round 1= 45 sec of work on the following:

  • Good morning to squat jump
  • Oblique merkins
  • Split Squat to Split Jumps
  • Windshield Wipers
  • Dive Bombers
  • Hand to Foot, Knee to Elbow
  • Plank up downs
  • Skaters to Single-Leg Burpee (not fun)

Round 2= 1 min

Round 3= 1.5 min

Mosey back to the flag and Umbrella took us out.

Stay Classy,

Toga

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Bomber 7.10.20 was a Blast

Gloom: warm and not humid if you stand perfectly still

 

PAX = 18

BnB

Toothless

Covenant Eyes

T-Cell

HiViz

Black Lung

Vector

Siri

D-frost

Drago

Michelin Man

Natty Ice

Crawlspace

Porcelain

Hambone

River Dawg

Crablegs

Right Said

 

Warmup:

mosey to Woodlawn trailhead to big parking lot

SSH

GM

Cherry Pickers

Overhead Press and arm circle medley

Lunge with thoracic twist

Hip curls

Spiderman merkins

 

Thang:

mosey to bottom of driveway hill

partner DORA

100 merkins

200 “jump” squats

300 crunches

 

Mary

15 minutes of unguided Mary, dealer’s choice style. Rep counts varied greatly.

Sweat was bountiful.

 

Cafe Prius served up hot coffee post-workout. There was even creamer. What’s next–sugar?!

 

YHC

 

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Atlantis 7/9/2020

Atlantis 7/9
8 for an under the sea adventure lunging to greatness. Bareback, D-Frost, TK, Long lost Porcelain, Parachute Pants, Crablegs, Toothless, and YHC Covenant Eyes
WAR:
25 ssh
10 wmh
10 GMs
15 LBAC
15 RLBAC
10 cherry pickers

Moseyed down to lower parking lot via a lap around the fields

THANG:
3 parking lot sections
Lunge to travel-exercise every 4 spaces till grass patch
– [ ] 20 merkins till first grass patch
– [ ] 20 ww1 till second grass patch
– [ ] 20 jLO to last patch
Coming back
– [ ] 30 shoulder tap to grass patch
– [ ] 10 burpee to next patch (coming back)
– [ ] 20 squat to start (skipped for time)

Mosey to upper parking lot.

15 box cutter
15 American hammer
15 flutter kicks
20 Freddie Mercury’s
10 hello dolly
15 LBC
20 Alabama prom dates
20 happy crunchy frog

5 minutes of stretching to take care of our bodies! Forgot how good the scorpion and reverse scorpion felt.

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244

Backblast

7/2/20: 244

PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).

Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.

Warm up:

SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC

Mosied up to the pizza hut pavilion for the thang.

Thang:

To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.

Side Straddle Hops
Squats
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)

The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.

QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.

Announcement:

It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.

~Trapper Keeper

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Titan 6.17.20

Perfect weather – just slightly cool.

 

PAX:

Siri
Black Lung
Drago
Cub Cadet
Michelin Man
Right Said (QIC)
Crawlspace
Hambone
Bad Boy
D Frost

Long mosey around Centennial warm up (fences everywhere)

Warm up:

LBACs, rLBACs, BBACs, rBBACs

overhead presses

GMs

Cherry Pickers

Merkin Doomsday clock to Thunderstruck by AC/DC (people’s chair after failure)

Grass hill repeats with SSH until all-in to Chariots of Fire theme song
Mary – dealer’s choice to Proud Mary by CCR

Next two QICs:
Cub Cadet
Drago

 

Fun was had by all.

 

Parking lot coffeteria at Cafe Prius.

 

YHC

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Agility Fest

PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)

Gloom: 70 and sunny

Four HIM posted at The Purple Cow to get a bit more agile this morning.  Lateral movement and recollections of sports seasons gone by were rampant.

The Thang:  warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.

Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs.  Finish with some Mary.

Stay Classy,

Toga

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Lunging up to lovers circle

Monday 6/8/20

PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).

Gloom Factor: 73° with lower humidity

Disclaimer given and then mosied around to the east side of WEMS for warm up.

WOR:

IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC

Thang:

After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.

Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.

Headed back to parking lot for some Mary.

Mary:

Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC

Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.

~ Trapper Keeper

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May 27, 2020 – Remember the Titan

May 27, 2020

 

Temp: 60s

Gloom: Why did Snoop Dogg need an umbrella? (Fo’ drizzle.)

 

PAX:

Siri

Black Lung

Crablegs

Drago

D Frost

Trapper Keeper

Crawlspace

Right Said

 

Warm-o-rama:

Mosey to Lizzie the Dragon

LBACs

rLBACs

Seal Claps

Air presses

Cherry Pickers

Windmills

 

Thang:

Mosey to Parthenon parking lot

Circle up

F3 version of improv game Zip-Zap-Zop

Each PAX calls an exercise and a rep count and “throws” that exercise to another PAX

All PAX perform exercise. Pax who received exercise calls next exercise and next PAX. Repeat until time. Memorable exercises include merkins, burpees, Iron Mikes, squats, planks, hillbillies, correct form box cutters, and sprints.

Social distance was maintained. A good time was had by all.

 

YHC