Tag: Betty Ford

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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My Fellow Americans…

AO: middle-tooth
Q: Goose
PAX: Betty Ford, Toothless, DrRupp, Topanga, Pole Dancer, sooner, Oatmeal, Snouzer
FNGs: None
COUNT: 9
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, good mornings, cherry pickers

THE THANG:
-2 laps Indians runs with 10 burpee penalty for dropping the light
-100 squats/ merkins/ burpees in 25 rep increments. Run to light and back between sets.
-Dora: 300 SSH while partner runs
-Lunges down and back, 2 trips
-Circle Of Mary

ANNOUNCEMENTS:
-Tuesday Brewsday tonight!
-AOQ school next weekend, contact Toothless for details.

COT: On this Election Day remember we are all Americans, social media purge also suggested.

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Salt in the Wound

AO: greenmachine
Q: SalPal
PAX: Black Lung, FeelTheBerns, Rocket Mortgage, Betty Ford, moneyshot, Focker, Grape
FNGs: None
COUNT: 8
CONDITIONS: Hateful

WARMUP: Irrelevant

THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.

Signature salt in the wound: EMOM 10 burpees for 5 minutes.

Total burpees per person = 200, just shy of my burpee sprint Q last year (205).

Average calories burned in the 500-600 range

MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.

ANNOUNCEMENTS: chili event, Grow School.

COT: fockers wife due soon, family friends with child in hospice.

Stay salty Nashville. Green Sally out.

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Better Late Than Never?

AO: middle-tooth
Q: Young Pawn
PAX: Go Fish, Oatmeal, sooner, Hanes, Pole Dancer, Black Lung, Zelenskyy, Two Face, Haggis, Harbaugh, Foot Drop, Pep, Grape, Toothless, Betty Ford, Formica
FNGs: None
COUNT: 17
Figure I’ll squeeze this in before the end of the month so we all get our PAXminer stats.

Ran several laps of the field and then did a “you vs. you” round where each lap must be faster or face a penalty. Closed with some Sally Up and Sally Down squats (and merkins!) and 5 minutes of mary. Credit to Bad Boy Pole Dancer for inspiration.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6f

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Time to Workout!

AO: greenmachine
Q: sooner
PAX: Cowboy, moneyshot, Betty Ford, LorelaiG, Zelenskyy, t-cell, Black Lung, bluemule, Hanes
FNGs: None
COUNT: 10
CONDITIONS: Fall!

WARMUP: mozy to track and do some active stretching

THE THANG:

Plank circuit- 1 minute each
– plank jacks
– mountain climber
– alternating plank jacks
– jump mountain climber
– alternating shoulder taps
– high plank hand shuffle
– high-lows
– T jump merkins

Track interval ladder up and back down, 100 meter resting mozy
– 100
– 200
– 400
– 800

MOLESKINE:

ANNOUNCEMENTS:
Brewsday was yesterday… There is a chili cook-off in a few weeks… Mini-Convergence at iiipillars next Tuesday. Don’t show up to middle-tooth because we won’t be there.

COT: Thinking about NC

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FIFA Legends ( Part 1)

AO: middle-tooth
Q: Subway
PAX: Pole Dancer, Oatmeal, Toothless, Betty Ford, Schnauzer, DrRupp, Topanga, sooner
FNGs: None
COUNT: 9
CONDITIONS: 63 – clear skies

WARMUP: Mosey, stretches

THE THANG: Dribble around the PAX, then 5 on 4 concrete futsol (street soccer). Game was close, ball was bouncy. Goals resulted in 10reps of scoring teams choice for defending team; scoring team 10 reps of ab work chosen by defending team. Final score – doesn’t matter- no ACLs were torn- victory for all!

Game 2 – atlantis this Thursday
MOLESKINE:

ANNOUNCEMENTS: Brewsday today

COT: Prayers for those in Western North Carolina affected by Helene.

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Oatmeal’s Texas sized pain

AO: middle-tooth
Q: sooner
PAX: Betty Ford, Pole Dancer, Rocket Mortgage, Schnauzer
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: some yogging and stretching

THE THANG:

Abs
– 5 frogs + 10 hammers + 15 WW1 + 20 stars + 25 leg lifts
– same order, reverse count

Texian run

Thing 1, amrap 1 min
– T – hand release merkin
– E – unEven merkins, switch halfway
– x – Xover planks
– A – Alternating shoulder taps
– S – Super bird dogs

Texian run

Thang 2, amrap 1 min
– T – Tuck jump
– E – unEven lunge jumps
– x – x-skaters
– A – all the way down squats
– S – star jumps

Texian run to start

MOLESKINE: schnauzer is in charge of coming up with an announcement

ANNOUNCEMENTS: Brews day next Tues day

COT: babies

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Shaking off the Rust

AO: greenmachine
Q: Focker
PAX: Cowboy, moneyshot, Black Lung, Goose, Betty Ford, t-cell
FNGs: None
COUNT: 7
CONDITIONS: touch of cool

WARMUP: various stretches to look at the stars

THE THANG:
“Fake 11s”
3 chin ups, Bernie up hill, 8 jump squats
Rinse and repeat

Real 11s
Dive bomber merkins, Bernie up hill, prisoner squats

400m run
20,15,10 dip, incline, decline merkin
300m run
20,15,10 DIDs
200m run
20,15,10 DIDs
100m sprint
Wait for 6

5 minutes of gut work

MOLESKINE: Black Lung mouthing off like usual, Cowboy getting a trip down memory music lane, declines continue to be a man-maker exercise

ANNOUNCEMENTS: multiple 5K’s this Saturday, future chili cook off this Fall

COT: the word “legacy” has been bouncing around my head lately. Tomorrow is not guaranteed for any of us. So if today is our last day here or our last day of good health, what will our legacy be?
I butchered a quote, so here is the original:
“You do not rise to the level of your goals. You fall to the level of your systems” – James Clear from “Atomic Habits”

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Go Skyhawks!

AO: middle-tooth
Q: Pole Dancer
PAX: Oatmeal, sooner, Hanes, DrRupp, Betty Ford, Cal Worthington, Schnauzer, The Rafter, Smokey
FNGs: None
COUNT: 10
CONDITIONS: Beautiful

WARMUP: Mosey around the school, dynamic warmup, dynamic stretching, static stretching

THE THANG: Hearkening back to my track days we ran 200m repeats with a 150m jog and 50m walk in between. No stopping, rolling right into the next rep. Great pacing by the pack keeping each lap within ~15 seconds.

An anti-running contingent performed a traveling exercise-a-palooza around the loop.

Groups reconvened for 10 minutes of Mary, a round of Big 10 er… 11 (10 merkins, 1 WW1, 9 merkins, 2 WW1 and so on), and some side straddle hops to reach 6:15.

MOLESKINE: Keeping an eye on a future attempt to break the marathon record via PAX relay event; we would have to double our pace on those 200s, and do so across 10 reps instead of 6 (with considerably more rest in between, but point being we’ve got our work cut out for us)!

ANNOUNCEMENTS: No major announcements following last week’s convergences. Brewsday is always on the horizon.

COT: Prayers for the future of our country, and a meditation on embodying the personal improvement path of the ultimate meritocracy; track and field.

PLAYLIST: A varied sampling of my Stonehill College era favorites;
https://open.spotify.com/playlist/3xXsbui4e7HtcNwcJK8jxQ?si=c52da93f534748dc