Tag: Black Lung

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College Commencement

AO: handsomizer
Q: Spinal Tap
PAX: Black Lung, Old Maid, Purple Tiger
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP: The usual SSH, arm circles, etc

THE THANG: mosey to picnic benches for 20 reps of dips, step ups, derkins

Navigate commencement workers while we perform stairway to heaven with incline merkins each step alternating with LBC, fire hydrants, dips and then restart up stairs with double jumps.

Garage workout with lieutenant dans, burpees, bear crawls, and crab walks.

MARY as a group.

ANNOUNCEMENTS: None right now

COT: prayers for health, loss of Purple Tiger uncle who lived a vibrant life, and Natural Ice for his job interview!

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Dora for everyone

AO: greenmachine
Q: Pep
PAX: Chunks, Cowboy, Grape, moneyshot, Sherlock, Matador, Esposa, Betty Ford, Black Lung
FNGs: None
COUNT: 10
CONDITIONS: cool but wet ground

WARMUP: none

THE THANG:
– dora-ish
– one partner runs in a rectangle (endzone to 50 yard line to sideline to endzone back to sideline)
– while other partner doing a slower movement
– switch when first partner meets second partner
– slower movements:
– komodo dragon
– murder bunnies
– bear crawls
– reversies
– dora:
– exercises:
– 50 mericans
– 100 windshield wipers (each side half)
– 150 fire hydrants (each side half)
– 11’s
– exercises:
– mericans
– squats

COT:
prayers:
– esposa’s wife’s shoulder (going to doctor to find out what to do) prayer for jumping children
– grape’s knee cap (the michelangelo anterior davinci metaclorian tendon is the medical term)
– cowboy’s uncle had a stroke

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Habemas Papam!

AO: titan
Q: SalPal
PAX: Pep, Spinal Tap, Sherlock, Black Lung, DintyMoore, Right Said, Tim the Toolman, Freakonomics, Papa Bear, Squash (someone get this guy on slack!)
FNGs: None
COUNT: 11
CONDITIONS: A little moist.

WARMUP: Two laps around the parking lot.

THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.

MOLESKINE: I need to work on giving clearer directions.

ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.

COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.

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Songbirds of a Generation

AO: iiipillars
Q: Grape
PAX: Go Fish, Sherlock, gov’t mule, t-cell, Shania, Black Lung, Pep, YumYum, Swiffer, Haggis
FNGs: None
COUNT: 11
CONDITIONS: good

WARMUP: normal

THE THANG: Tabata workout (1 minute on, 15 second rest), 2 rounds with a lap in between each group

SCOTT (staggered merkins, Caroline dry docks, OH press, twist merkins, tricep dips)
STAPP (squats, Turkish getups, Apollo ohnos, prisoner squats, pulse lunge)
CHAD (crunchy frogs, hollow body hold, APD’s, dead bugs)

:grapes:

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Blueliner’s triumphant return

AO: handsomizer
Q: Salami
PAX: Blueliner, Freakonomics, bluemule, Black Lung, Spinal Tap, Natural Ice, Red Skull, Old Maid
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer

Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC

THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front

Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period

1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs

2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys

3rd period
Lines: overhead stick squats x18
Bench: planks

Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks

Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15

Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators

Mosey back to flag

MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.

ANNOUNCEMENTS:

COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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Impossible/Manly/Murder Mile

AO: greenmachine
Q: Focker
PAX: Betty Ford, Toothless, SalPal, Pep, Cowboy, Pole Dancer, Works for a Guy, t-cell, Black Lung, moneyshot, Young and Restless, Esposa, Matador, Shania, Topanga
FNGs: None
COUNT: 16
CONDITIONS: Moist

WARMUP: Drive your car to the workout

THE THANG:
400 meter burpee broad jump :burpee:
400 meter lunge :leg:
400 meter bear crawl :teddy_bear:
400 meter “run” :man-running:

MOLESKINE: -the bear crawl makes the burpee broad jump feel like the lunges
-Works for a Guy unsurprisingly took the crown
-everyone was under one hour!
-coffee, Purity chocolate milk, and Donut Den treats provided (thanks Toothless!)
-one of my new favorite traditions is this horrible mile
ANNOUNCEMENTS: see ya next year!

COT: I think everyone wrestled with their respective higher power during the bear crawls

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Holy Week 2025

AO: greenmachine
Q: sooner
PAX: t-cell, Grape, Pep, Matador, moneyshot, Black Lung, Esposa, Betty Ford, Cowboy, Focker
FNGs: None
COUNT: 11
CONDITIONS: Glorious and Maundy

WARMUP: dynamic

THE THANG:

“AI can’t make this up”

Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle

Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards

Maundy Thursday – Washing of the feet; stairs

Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards

Holy Saturday – ring of fire

Easter – up downs to “christ the lord is risen today”

MOLESKINE:
Easter

ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.

COT: Matador’s international students event

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Back to High School

AO: greenmachine
Q: Pole Dancer
PAX: moneyshot, Pep, Black Lung, Betty Ford, Shania, Esposa, LB
FNGs: None
COUNT: 8
CONDITIONS: Drizzly

WARMUP: Mosey through the field house and onto the track for a lap, dynamic warmups and stretching on the field

THE THANG: reworked exercises back from my high school soccer and track days;

1. Corners!

Run diagonally across the field, corner to corner. Exercise on the corner, karaoke the width of the field to the next corner, exercise. Repeat ad nauseum.

Exercises x20:
– Merkins/Dry Docks
– Squats/Iron Mikes
– Supermans/Lateral Supermans
– WW1s/Diamond Sit-ups

2. Stair Jumpers (stadium steps)
– jump up one stair at a time, right leg
– one stair at a time, left leg
– one stair, both legs
– two stairs, both legs
– three stairs, both legs
– two stairs, both legs
– one stair, both legs

Mosey to the parking lot and 10 minutes of Mary.

ANNOUNCEMENTS: BBQ Sunday, Night Moves in East on Saturday

COT: Prayers for my wife and puppy as they recover from their respective surgeries, folks dealing with storm damage, those on the job hunt.

Appreciate the hospitality from the Green Machine crew!

Playlist: Passin’ Me By Radio
https://open.spotify.com/playlist/37i9dQZF1E8ENeNzGVJ3Q3?si=1108794c46db4ab3

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Need for Speed

AO: handsomizer
Q: Spinal Tap
PAX: Fulton (St. Louis), Grape, Black Lung, Natural Ice – CBO, Freakonomics, Dragon Spark, Juicy J
FNGs: 1 Juicy J
COUNT: 8
CONDITIONS: Perfect

WARMUP: Usual

THE THANG: Grassy Area: dips, decline merkins, step ups, squats

Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform

Incline sprints: 50, 80, :100: effort

Finish with fire hydrants and Jane Fonda

ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute

COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer