Tag: blackwidow

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Go See Cal!

AO: cruelhall
Q: Cal Worthington
PAX: Mistah Mistah, Donkey Hammer, blackwidow, Accounts Receivable, EZ-Go, Matador, Focker, Pound đŸ¶
FNGs: None
COUNT: 9
CONDITIONS:
Moist :droplet:

WARMUP: X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Touch Yo’ 👣
Stay down 4 stretch
Worlds Greatest Stretch

THE THANG:
Catch me if you Can Burpee Edition
Chase your partner to bottom of hill, stop and do a burpee when you catch them. Run it back up the hill to parking lot.

Mosey to covered Area with picnic bench
Set of 11’s – Burpees / 📩 Jumps

Mosey to Parking Lot 4 ⭕ Sprints x20
T Clap Merkins
Big Boys
Sumo-Squats
Flutters IC
Freddy Mercuries IC

Close out w 5 Burpees for #merica đŸ‡ș🇾

COT:
Thank you for rolling out the red carpet for me the last several weeks that I have been with y’all!! I have enjoyed every AO, every workout, every conversation and every playlist
well there was actually only one that wasn’t my cup of tea but I digress!! F3Nash has everything a pac could ever ask for woth a perfect mix of beat down, camaraderie and banter mixed in to make it spicy! I leave you with this thought “WHO ELSE NEEDS THIS”. Our mission is to grow and the “why behind grow” is the fact that there are men all around us who need this and don’t even know it!! You have something special and my challenge to on you is to keep looking for those who need what F3Nash has to offer!! :heart_hands: Cal Worthington

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy
perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.

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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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I’m a loser

AO: cruelhall
Q: Grape
PAX: blackwidow, Donkey Hammer, Right Said, EZ-Go, Accounts Receivable, Pedialyte
FNGs: None
COUNT: 7
CONDITIONS: warm, but not warm enough to melt my ice cold heart after that Kentucky loss last night

WARMUP:
10 SSH
1 Burpee
10 Imperial Walkers
2 Burpees
10 Hillbillies
3 Burpees
10 LBAC F
4 Burpees
10 LBAC R
5 Burpees
10 OH Claps
6 Burpees
10 Seal Claps
7 Burpees
10 Moroccan Night Clubs
8 Burpees

THE THANG: To take out my frustration and sadness about being a loser, we listened to angry music and did hard things

Mosey to pavilion

4 Corners Partner Work

Corner 1
One partner does 16 Burpees
Other partner does merkins until complete
Repeat
Hold low plank for all in
Bear crawl the diagonal

Corner 2
One partner does 16 Burpees
Other partner does dry docks until complete
Repeat
Hold low plank for all in
Crawl bear to next corner

Corner 3
One partner does 16 Burpees
Other partner does WW1 until complete
Repeat
Hold low plank for all in
Crab walk the diagonal

Corner 4
One partner does 16 Burpees
Other partner does flutter kicks until complete
Repeat
Hold low plank for all in
Long mosey around the school to the playground

11’s with pull ups and Lt Dans

Long mosey to startex for Mary

MOLESKINE: thanks for having me EZ-Go! I hope to be invited back someday, which is unlikely
this group seems to be a group of winners
a group I don’t belong to

ANNOUNCEMENTS: brewsday, plankpril, murder mile

COT: prayers for peace for EZ-Go and fam in hectic season
Prayers for the Hill family and the Greene family

:grapes:

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B.E.A.C.H. B.O.D.S. :beach_with_umbrella: :muscle:

AO: cruelhall
Q: Toothless
PAX: Deep State, EZ-Go, Pedialyte, Accounts Receivable, Donkey Hammer, blackwidow
FNGs: None
COUNT: 7
CONDITIONS: Steadily soggy…but we had it made in the shade (literally) of the Cruel Hall pavilion :classical_building:

PLAYLIST: https://open.spotify.com/playlist/4zyFdHWdnCRvbNwafZcrMI?si=467e64ecea4d467b

WARMUP:
– 30 x SSH
– 10 x Willy Mays Hays
– 15 x High Knees OYO
– 15 x Butt Kickers OYO
– 10 x Carrot Pullers (pka Cherry Pickers, which makes no sense)
– 10 x Windmills

THE THANG: BEACH BODS :beach_with_umbrella: :muscle:

PAX split into 2 groups, switching off as runners for a rotation timer while the other group busts out the reps below. All PAX have to complete all reps, group waits for the 6 to transition to the next exercise.

Travel on blacktop: Mosey down, bear crawl across, bernie back, shuffle across. 2 laps each rotation.

Big boy sit-ups x 50
Euro steps x 50
Atomic merkins x 50
Crab jacks x 50
Happy crunchy frogs x 50

Modify travel to replace bear crawl with shuffle across, still x2 laps

Bulgarian split squats x 50
Outlaws x 50
Dry docks x 50
Smurf jacks x 50

MOLESKINE: The workout and tunes were admittedly the opposite vibe of the surroundings, but it was a good lift and it proved the point that you’ve gotta put in the work before you get to enjoy the results. Those BEACH BODS will be better on Spring Break for having spent the morning in the rainy Gloom today.

ANNOUNCEMENTS:
– brewsday next week
– Murder Mile at the end of the month at greenmachine

COT:
– Prayers for family coming in town, speed of life is fast
– Prayers for a cousin with a new baby, entering parenthood
– Prayers for school decision and family conversations on the topic
– Prayers for a pregnant wife, that nausea continues to abate

YHC shared that we just got back from a trip to visit my wife’s grandpa whose wife had just passed away. They had been married almost 60 years. Reminder to the PAX that we’re not guaranteed any time at all, and to take a moment of gratitude for their spouse and share an extra word of encouragement or an I love you today.

It’s always an honor and a joy to join you gents out in Crieve Hall – thanks for the warm (ish) welcome and I look forward to next time!

— Toothless :tooth:

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Groundhog Day

AO: cruelhall
Q: Esposa
PAX: Donkey Hammer, EZ-Go, Grape, blackwidow, Pedialyte, 0
FNGs: 1 0
COUNT: 6
CONDITIONS: Crisp

WARMUP: Espoga

THE THANG:
4 corners
– 5 burpees
– 10 atomics
– 15 merican
– 20 dry docks
Mode of Transport Walk lunge
3 suicides
– 10 1 leg dead lifts
– 20 lunges
– 30 side lunge
– 40 plank jacks
3 suicides
Mode of Transport Bear Claw
– 10 v ups
– 20 LBCs
– 30 bama dates
– 40 hammers
Superman it out

ANNOUNCEMENTS: Brew Ruck 2/17

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Repetitions

AO: cruelhall
Q: Works for a Guy
PAX: EZ-Go, Esposa, blackwidow, Donkey Hammer, Works for a Guy, Topanga
FNGs: None
COUNT: 6
CONDITIONS: Moist

WARMUP: The usual suspects

THE THANG:

5 tricep thingamajigs (kinda had to be there but included dipping under a bar)

10 rows

15 WW1s

20 merkins

While one guy did double farmers carry from the rails to the parking lot and back

Once everyone did farmers carry, we did it again. Twice in all.

Then 7s on church hill w/ burpees and jump squats

@ezgo took care of Mary as I had to dip at 6:13

ANNOUNCEMENTS:

@esposa believes that three-year-old with diarrhea are the cutest thing on earth

Only a few weeks left of lean packs

We should all double down after a week off because of snow

I actually wasn’t there for this part so I’m not sure about others

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The 12 days of Coupons

AO: cruelhall
Q: EZ-Go
PAX: blackwidow, Accounts Receivable, Donkey Hammer, EZ-Go, Works for a Guy, Esposa
FNGs: None
COUNT: 6
CONDITIONS:
A frosty 24 degrees with 93% humidity

WARMUP:
SSH, Imperial walkers, and Hillbillies in cadence
Mosey in front of school

THE THANG:
12 Days of Coupons
Get a block
Just like the song, start with 1, then 2 and 1, and so on
Run parking lot between sets

1 Hand stand push up
2 Squat press
3 LT Dan
4 WW1
5 KB Swings
6 Rows
7 Tricep extensions
8 Curls
9 American hammers
10 Incline merks
11 Decline merks
12 Burpees
If you get to 12 start back down the pyramid

3 Minutes of Mary: American Hammers to end

ANNOUNCEMENTS:
– #Leanpax is going strong
– FIA is recruiting women for F3 style workout on Tuesday and Thursday at 5:30am in the CHE pavilion
– Beware the holiday “flop” aka the disappointments over the past few weeks. Holidays can be filled with as much sadness as joy. Bring your whole self to the New Year, to God, and to your community. This is where real growth takes place.

Cheers with non-alcoholic #leanpax approved beers đŸ»
-EZ

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Say Boney M three time fast……

AO: cruelhall
Q: Cowboy
PAX: Accounts Receivable, EZ-Go, moneyshot, Winona, Deep State, blackwidow, Esposa, baggervance, Pedialyte, YHC
FNGs: None
COUNT: 10
Glad to be welcomed back in The Shire on a Cruel Friday.
Coming in hot makes for too
Disclaimer + Capri Lap

Warmarama –  Bro-Ga, Runners Stretch

Gather Coupons and head to the Bus Hill.

The Thang – Some college football conferences have been rightsized at the expense of others. So we chose our reps based on number of teams in each conference.
For the ACC 17 reps Chop at bottom of hill
For the Big 10 18 reps Curl at top of the hill
For the Big 12 16 reps Press at bottom of hill
For the Pac 12 2 reps Partner squat at top of hill
For the SEC 16 reps Hammers at bottom of hill
For the Sooners 16 reps at bottom of hill cause they are my favorite.

Mosey to pavillion
Tabata for 10 exercises 2 rounds – 25 sec on and 15 secs rest. Partner Up for last exercise.
Burpees
One Leg dead lifts (Coupon Optional)
Hand Release Merkins
Sit Outs
Coupon Press
Dips
Step Ups
Decline Merkins
Marine Crunches – Partner holds legs
Swap with Partner for Marine Crunches

Return Coupons

Mary – PAX Choice
And Time ……

COT – Counterama, Namearama
BOM – Gather our senses to prepare to meet the day.

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The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ