Tag: bluemule

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the most annoying workout in the world

AO: middle-tooth
Q: sooner
PAX: Oatmeal, bluemule, Toothless, Pole Dancer, Hanes, DrRupp, Betty Ford, aquaman
FNGs: 1 aquaman
COUNT: 9
CONDITIONS: sub-20

WARMUP: active stretching

THE THANG:

Rotating stations + hill sprint between rotations

Station 1: Bring Sally Up + Bring Sally Down — Merkins

Station 2: Bring Sally Up + Bring Sally Down — squats

Station 3: Bring Sally Up + Bring Sally Down — hanging leg raises

Station 4: Bring Sally Up + Bring Sally Down — Triangles

Station 5: Bring Sally Up + Bring Sally Down — Australian push-ups

Team station: Bring Sally Up + Bring Sally Down — up downs

Timer is a song about Sally going up and down…

Everyone completes all the stations

Back to start

ANNOUNCEMENTS: leanpax

COT: Ashley

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Earning the Apres

AO: middle-tooth
Q: Pole Dancer
PAX: Young and Restless, DrRupp, sooner, Toothless, bluemule
FNGs: None
COUNT: 6
CONDITIONS: Cold and Windy! I thought it was supposed to be warm in the south…

WARMUP: Mosey around the school, active warmups, dynamic stretching

THE THANG: Cross Country Skiing

Lunge the length of the field
20 Burpees
Mosey back
Lunge the length of the field
20 Star Jumps
Mosey to the Parking Lot

Inchworm from standing position into plank, perform merkin, walk feet up to hands, put hands straight up. Inchworm the length of the parking lot

Ring of Fire!
All start in high plank, transition to low plank, and back to high plank throughout the song.

DORA: 200 WW1’s as your partner travels the length of the lot and back

5 Burpee buy in for ending one minute early

ANNOUNCEMENTS: LeanPax started yesterday, juiceday kicking off, new 4:13 class at Stronghold next Thursday

COT: Prayers for health in the new year

Playlist: https://open.spotify.com/playlist/1kzub06eTl0GbLr2BLL6AU?si=afdafc675dcf4923

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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New Year, New You

AO: titan
Q: Grape
PAX: bluemule, Natural Ice – CBO, Right Said, Pep, Vector, The Merchant, hambone, Canned Heat, sooner, Spinal Tap, Shingles (F3 Wichita), Esposa, Tim the Toolman, Papa Bear, DintyMoore
FNGs: None
COUNT: 16
CONDITIONS: perfect for new beginnings

WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats

THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group

Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats

Mosey to the ellipse

Change partners, timer is running lap around the ellipse

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats

Back to startex to do like 3 more merkins each to make sure we hit our number

MOLESKINE: Every new beginning comes from some other beginning’s end

ANNOUNCEMENTS: Leanpax 1/6

COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan

:grapes:

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12 Days of Christmas

AO: handsomizer
Q: Wedding Singer
PAX: Umbrella, Purple Tiger, Wedding Singer, Salami, Freakonomics, bluemule, Natural Ice – CBO, Spinal Tap
FNGs: None
COUNT: 8
CONDITIONS: cool and crisp

WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps

THE THANG:

12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups

The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!

Mosey back to startex

MARY: n/a – called for time

ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630

See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX

COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement

Always an honor to lead.

Stay strong and keep signing-

WS

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The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.

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Is it Christmas?

AO: middle-tooth
Q: sooner
PAX: Toothless, Topanga, Hanes, Betty Ford, DrRupp, bluemule
FNGs: None
COUNT: 7
CONDITIONS:
It was really cold and Oatmeal was missing

WARMUP:

Mosey to the front of the school and do some active stretching

THE THANG:

Thing 1
Pull ups amrap
Uphill sprint
4 sets

Thing 2
Hanging decline merkins amrap
Uphill sprint
4 sets

Thing 3
Swing set sets 25 each
– swinging thrusters
-Elevated prom dates
– Upland Jane Fonda’s
– mountain climbers
– hanging decline low plank
– swing row
– canoe on a swing (Betty Ford is really good at this)

MOLESKINE:
Grateful for this shared discipline

ANNOUNCEMENTS:
Freed to lead

COT:
Evan, giving Tuesday, Sottick extended family

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One Hit Wonders

AO: westeros
Q: Natural Ice – CBO
PAX: Pep, Chunks, Salami, bluemule, Red Skull, Young and Restless, Crawlspace, Tim the Toolman, Vector, Natural Ice – CBO
FNGs: None
COUNT: 10
CONDITIONS
An absolutely stunning sunrise!

WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.

THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.

Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.

MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.

ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.

COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!

https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b

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This is Hallowesteros

AO: westeros
Q: Vector
PAX: Grape, Red Skull, Young and Restless, Salami, Hedwig, Pep, Tim the Toolman, Black Lung, bluemule, CubCadet
FNGs: None
COUNT: 11
CONDITIONS: Crisp, cool and spooky

WARMUP: Mosey to front of school. LBAC x 10, Overhead Press x 10, Seal Claps x 10, RLBAC X 10, WMH x 10, Good Mornings x 10, SSH x 10

THE THANG:
‘Cause this is Thriller: Plank during Thriller with burpees/squats whenever the title is mentioned

Spooky Exercises: 100 of each and then run to school between exercise to pay off the 8 burpees owed for not HCing.
S: Squats
P: Pull-ups (which the PAX loved)
O: Overhead presses
O: Original Dips
K: Killer Incline Merkins
Y: Your favorite exercise (because the PAX deserved a treat)

MARY: A round of spooky an exercises

COT: Lifted up silent prayers and praises.

Grateful for the PAX for pushing me and each other to get better each daily.

SYITG,
Vector

PLAYLIST:
This is Halloween – Citizens of Halloween
Thriller – Michael Jackson
Heads Will Roll – Yeah Yeah Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Twilight Zone – Golden Earring
Bad Moon Rising – CCR
Dead Man’s Party – Oingo Boingo

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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