Tag: Accounts Receivable

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Double Nickel Next Level

AO: detention
Q: Wedding Singer
PAX: Spinal Tap, Winona, Deep State, Topanga, Focker, Average Size, EZ-Go, Accounts Receivable, Donkey Hammer, Movin On Up, Works for a Guy, Wedding Singer
FNGs: None
COUNT: 12
CONDITIONS: No Rain!

WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo

SSH x 55
T-Ups x 5 each side

THE THANG:
Mosey to shed for coupons

11 Blockees
Lap

11 Blockees
22 4-count Flutters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap

Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!

Store coupons (at least those that we didn’t crush to powder on our bare hands!

Mosey to wall for a short minute of Balls to the Wall

Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.

MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)

F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.

ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details

COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.

Stay strong and keep singing
Wedding Singer

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Encore

AO: cruelhall
Q: Winona
PAX: Topanga, Accounts Receivable, EZ-Go, Works for a Guy, Mistah Mistah, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS:
Cool
WARMUP:
Stretches
THE THANG:
Native American run around the block
11s on the bus hill
Burpees at the bottom and WW1s at the top

5 sets
5 pull ups
20 squats
10 v ups

Sprints
Flutters
Plank
Burpee burnout
MOLESKINE:

ANNOUNCEMENTS:

COT: prayers for pound puppy and family for family member in hospice.

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The Red, White, and Blue

AO: detention
Q: Accounts Receivable
PAX: Matador, Accounts Receivable, Esposa, Fidel Salazar, Deep State, Donkey Hammer, Movin On Up, Mistah Mistah, Pedialyte, Topanga, @average-size, @hiester, None
FNGs: 1 None
COUNT: 13
CONDITIONS: perfect

WARMUP: Good mornings, yoga stretches, merkins, Imperial walkers, hillbillies

THE THANG:
Mosey to bottom of hill near Ellington.
Mosey back stoping at each driveway to do 10 Atomic Merkins

Tabata Workout:
4 rounds of 4 exercises – (45sec work /15sec rest for each exercise)
Rows
Lateral lunges
Burpee pull-ups
WW1s

Mosy baseball loop back to parking lot.
Circle up for Mary – round robbin fave core exercises till time.

MOLESKINE: Take on the hard or awkward convos with our kids and cultivate those relationships so they are ones with quality communication.

ANNOUNCEMENTS:
Convergence at Green Machine for July 4th

COT:

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U.S. Open

AO: detention
Q: Grape
PAX: Accounts Receivable, Deep State, Donkey Hammer, Esposa, Mistah Mistah, Movin On Up, Winona, Works for a Guy, Pound Puppy, Lockjaw
FNGs: 1 Lockjaw
COUNT: 11
CONDITIONS: a little warm for sleeves

WARMUP: normal shoulder burner:

20 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R

THE THANG: Mosey to the hill and fake like we’re going to climb the hill all morning, then mosey to the shed to get some coupons

Practice hitting BOMBS
Blockees- 25
OH Press- 50
Merkins- 75
BBSU’s- 100
Squats- 125

Mosey

Work on throwing DARTS
Dirkins- 25
APD’s- 50
Regular squats- 75
Thrusters- 100
SSH- 125

Mosey

Just enough time for a short PUTT
Pulls- 5
Unders- 5
Thrusters- 5
T-Ups- 5

ANNOUNCEMENTS: hunger games coming up

COT: prayers for the PAX

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Kings of hearts

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Pedialyte, Matador, EZ-Go, Topanga, Winona, Donkey Hammer, Mista mista, Pound Puppy, Soft Serve
FNGs: None
COUNT: 10
CONDITIONS: soggy

WARMUP: Side straddle hops, Willie mays, slow merkins, good mornings

THE THANG:
Run baseball loop and grab blocks
Head to pavilion.

DECK OF CARDS
Clubs = Burpees
Spades = Merkins
Diamonds = WW1s
Hearts = Curl to thruster
(Aces were high)
Face cards were 10 reps
All others by their value

Return blocks and run baseball loop back
MOLESKINE:
Cultivate an attitude of gratefulness and thankfulness. Choosing joy despite our circumstances.

ANNOUNCEMENTS:

COT:

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Quarterly Review

AO: detention
Q: tampalibra
PAX: Ponzi, Movin On Up, Ginger, Accounts Receivable, Deep State, Esposa, Donkey Hammer, Matador, softserve, Pedialyte, Topanga, EZ-Go, Winona, Ike, Pound Puppy, Spandex
FNGs: 1 Spandex
COUNT: 16
CONDITIONS:
Ideal

WARMUP:
SSH x 25, Squats x 10, Finger Bangers x 10, Air Press x 20, WMH x 10 OYO

THE THANG:
YHC was pleasantly surprised by the PAX # but it did require some improv to the planned workout. Partner up and grab a block.

PAX 1: 25 reps of a movement, 10 burpees, R&R until partner returns
PAX 2: Baseball loop (1/4 mile)

R1: Block Thrusters
R2: We’re Not Worthy
R3: Merkins
R4: Burpee pullups
R5: 4 Count Flutters

MARY:
Burpeepocalypse

MOLESKINE:
– Really grateful for the opportunity to lead y’all this morning. detention was my first AO, first AOQ spot, and is just a really solid place full of the HIMest of HIM. Deep State is doing an awesome job over there (and EZ-Go on Fridays).

ANNOUNCEMENTS:
– If you haven’t been to thestronghold you need to ask yourself why. It’s the epitome of the mission of F3. Time to get outside of yourself and support these men.
– F3 Brentwood doing the TacTeam challenge Sat May 18. Hit up leatherneck for details.
– Struggle 002 June 5th. Hit myself, Ginger or bigbang for details. Again, come support the 4:13 guys!
– Welcome FNG Spandex. I go to church with Spandex and just recently met him, great guy, lives down the road in Caldwell Hall. Who of you can commit to connecting with him and getting him involved with F3 Nashville?
– Esposa earned a 2nd nickname, Big Juicy Bear Hug (BJ/BH)

COT:

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On one leg…

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, EZ-Go, Matador, Movin On Up, Pedialyte, Topanga, Winona, NA
FNGs: 1 NA
COUNT: 9
CONDITIONS: 39 and clear

WARMUP: various stretches

THE THANG:
Whole body blast – (8 rounds of 3 exercises) For each exercise decreasing reps of 21,18,15,12,9,6,3,1
Burpees
Lateral lunges
Iron crosses

Grab coupons
20 squat thrusters with curl
10 Peter Parker Merks
Run short lap
Repeat 3 times

Mary-
Various core exercises and finish with 3 min plank.

MOLESKINE: pray for Eddie in early stages of separation.

ANNOUNCEMENTS: NA

COT:

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Death and Taxes

AO: detention
Q: Grape
PAX: Winona, Deep State, Accounts Receivable, Matador, Pedialyte, Movin On Up, Pound Puppy
FNGs: None
COUNT: 8
CONDITIONS: gloom no more

WARMUP: mosey
20 SSH
10 LBAC F
10 OH Press
10 OH Clap
10 Seal clap
10 Moroccan night clubs
10 LBAC R

THE THANG: Dora 1,2,3

100 Irkins (really did dirkins but that messed with the acronym)
200 Really big boy sit ups
300 Squats
Partner ran a lap in the pavilion

Sprints up a hill

2:24 plank

5MoM

A few burpees to close

MOLESKINE: great job coming out on a Monday morning!!! I enjoyed leading you all

ANNOUNCEMENTS: plankpril

COT: Pedialyte sister-in-law’s pregnancy
Matador praise for community and fitness
Grape grace in fatherhood

:grapes:

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Track n’ Field Day

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, blackwidow, Deep State, Donkey Hammer, Matador, Pedialyte, Pound Puppies
FNGs: None
COUNT: 8
CONDITIONS: Unreasonably cold

WARMUP: Hammy stretch, Willy Mayes, high knees, butt kickers, karaoke

THE THANG: Track and field-themed beatdown:
*Rotate field events and track events
*Field is parking lot
*Track is sidewalk loop around parking lot
Grab coupon, head to field
100 meters x 4
Long jump – Broad jump across field
400 meters – 1 loop
Shotput training – 50 squat thrusters
800 relay – partner 1 1 loop, partner 2 burpees, then switch
Discus training – 50 block passes with partner/50 merkins
Open 800 – 2 loops all
High jump training – 50 tuck jumps
1600 relay – partner 1 1 lap, partner 2 burpees, then switch x2
Pole vault training – 4 sprints at pavilion/5 bubkas (or hanging knee raises)

MOLESKINE: I’ve been so sore for 2 days, how bout you? Especially the bubkas (look em up) those are here to stay!

ANNOUNCEMENTS: Plankpril!

COT: Prayers for Matador and his transition to Nashville from NY and for @poundpuppies Father in law Mike who is in the hospital.

Always thankful to lead. Much love. :heart:
-EZ

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March Madness 1994

AO: detention
Q: EZ-Go
PAX: Donkey Hammer, Accounts Receivable, Cowboy, Deep State, Esposa, EZ-Go, Focker, moneyshot, Movin On Up, Right Said, Topanga, Matador
FNGs: 1 Matador
COUNT: 12
In honor of March Madness being upon us we performed 45 minutes of unending movement to the tune of Jock Jams (see below for link if unfamiliar, thank me later).

CONDITIONS: Just right

WARMUP: Indigenous peoples run, parking lot side shuffles, stretch it out

THE THANG:
Mens bracket: (suicide between each exercise)
68 – squats
64 – block rows
32 – block mercs
16 – triple arm killers (curl, press, tricep extension)
8 – 8 count body-builder
4 – hand stand push ups
2 minute low plank

Women’s bracket: (15 SSH between exercises)
68 – mountain climbers
64 – hello dollys
32 – block mercs
16 – block raises
8 – 8 count body-builders
4 – burpees
2 min 6 inches

ANNOUNCEMENTS: Murder Mile Thursday at greenmachine, get there a few minutes early

https://open.spotify.com/playlist/082Gv6nNLrVFGWvb0BVHWr?si=52FAsmNkQhefhE0zDgSBaA&pi=u-y-S7RpBQSo2j