Tag: bluemule

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Soft Landings Only

AO: titan
Q: Chunks , Natural Ice
PAX: Tim the Toolman, Sherlock, Black Lung, bluemule, preacherman, Right Said, Good Morning America, Brother Bluto – Chicago
FNGs: None
COUNT: 10
CONDITIONS: Spring time in Tennessee

WARMUP:
SSH
Imperial Walkers
Good Mornings
Willie Mays Hayes
Right over left; left over right
Natural Ice Lead the PAX on a mosey around the lawn while I got the Computer setup

THE THANG:
A continuation from Monday at Westeros, we enlisted the godfather of F3 Tony Horton to lead us in a Plyometrics (Jump Training) Workout.

The word of the day was: SOFT LANDINGS PAM!!!

Here is a link to the workout if your so inclined to do it again: ia601900.us.archive.org/15/items/img-2024/IMG_1986.mp4

Moseyed back to Startex for a 10 burpee buy out and 5 mins of Mary

MOLESKINE:

Natural Ice had a good word about how working out is better with friends. P90X has it’s place, but doing it alone is a challenge. He challenged all of us to find those Sad Clowns in our life and bring them out to F3. Good word brother.

ANNOUNCEMENTS:

Manly Mile tomorrow at Green Machine for those tough enough
UFC 300 watch party 4/13 in Hendersonville. Check 2ndf for all the details

COT:

Prayers for the families of the Covenant School as today marks the 1 yr anniversary.

Thanks as always the honor to lead. Tony will make a guest appearance again, but not for a while.

Chunks

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: bluemule, Longhorn, Hacker (Franklin), Right Said, Chunks, Decaf, Young and Restless, Big Country, Wookie, D Pole, Mix Tape, Milli Vanilli, Comeback, Army Surplus, Frozen, For the Girls, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 24
CONDITIONS: Very cold 27 degrees

WARMUP: SSH, IW, Squat. WMH, stretches

THE THANG: RUN!!! 3 mile loop around the campus. Not bad for the first official run. Fastest time for the new class was 28:23, and all in at 40:18. Had a little time at the end for some Mary.

ANNOUNCEMENTS: Happy 37th birthday to bluemule. Thank you for starting your day at The Stronghold!

COT: Comeback closed us out with a prayer.

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First One – Done!

AO: thestronghold
Q: Right Said
PAX: Dan and Dave, moneyshot, Betty Ford, Cowboy, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, Minnie Pearl, bluemule, Red Skull, Sunshine, Bill Dance, Wookie, D Pole, Comeback, Army Surplus, Yak, Frozen, Pacer, Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
FNGs: 9 Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
COUNT: 30
CONDITIONS: Absolutely perfect at 57 degrees

WARMUP:
Mosey to the front parking lot for:
– SSH, LBAC, R-LBAC, Seal Claps, Good Mornings, WMH
– Partner Up – 1 F3 PAX to 1 4:13 Strong Participant (we had the perfect number to get to our 1:1 ratio!)
Mosey to the basketball court with a quick stop at the Block Pile to pick up one block per pair.

THE THANG:
Assemble along the baseline – Partner 1 works while Partner 2 moves the length of the court and back, swap and then hold plank for all in.
– Round 1: Block Curls, Suicides
– Round 2: Block Squat, Lunge
– Round 3: Overhead Block Press, Suicides
– Round 4: Block Wings, Suicides

Circle up for the Doomsday Circle (Ring of Fire) – Each man does one merkin, advancing around the circle until 500 merkins were completed. If a break was needed, complete 15 SSHs and then re-enter the circle.

Mary – Flutter Kicks, Hello Dolly, Freddy Mercuries,

ANNOUNCEMENTS: The newest class is off and running. Thanks to the PAX from greenmachine who joined us this morning. It was great to have you out!

Six more weeks with this class. Come out and join them.

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Monument Tour of Centennial Park

AO: titan
Q: Wolfpack
PAX: Tim the Toolman, Pep, bluemule, Sherlock, Brownbag (DR from New Orleans) , Loafer
FNGs: 1 Loafer
COUNT: 7
CONDITIONS: Perfect

WARMUP: Mosey around and stretch

THE THANG:
Monument Tour of Centennial Park with AMRAP
90 seconds work/30 seconds rest
2 exercises at each statue and run to the next

John W Thomas Statue
Merkins
Air Squats

Civil War Memorial
Dips
Box Jumps

Gunboat Tennessee Monument
Archer Merkins
Iron Mikes

James Robertson (Nashville Founder)
Diamond Merkins
Wall Sit

Tennessee Woman Suffrage Monument
Incline Merkins
Jump Squats

THE Taylor Swift Bench
Merkins with Shoulder Taps
Mountain Climbers

Parthenon (Back to Flag)
Hip Thrusters
Planks (Simulated Day 6 of Plankril)
Leg Raises
LBCs

MOLESKINE: Forgot to give one onsite… but in the words of Nashville Founder James Robertson “ ‘Always be winning’ Oconnostota’ “

ANNOUNCEMENTS:
Beer tasting at Bluemules on 3/22. DM him for deets

COT: Moment of silent reflection for prayers said and unsaid.

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This Little Light Of Mine

AO: middle-tooth
Q: Goose
PAX: bluemule, Pep, Right Said, Rocket Mortgage, Cowboy, Toothless, moneyshot, Michelin Man, Good Morning America
FNGs: None
COUNT: 10
CONDITIONS: chilly

WARMUP: Willie mays, forward fold, arm stretches, cherry pickers

THE THANG:

Run to the light: 300 squates with run to the light and back after every 25 reps.

Lunge to the light and back

Adora: 300 ssh while partner runs

Circle of Mary

MOLESKINE:

ANNOUNCEMENTS:

murder mile 3/28 green machine

Plankpril is approaching

Game night at Firefox house tonight!!

Prayers for Nancy’s family

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Relay for Life

AO: handsomizer
Q: Hair Band
PAX: Natural Ice, bluemule, caprate, Chunks, Spinal Tap, Mansport, Plunger
FNGs: None
COUNT: 8
CONDITIONS: perfect English weather

WARMUP:
Mosey
Good mornings
WMHs
LBACs
Air press
Michael phelps

THE THANG:
Relay Race day! Two teams

15 burpees for lead off runner, rest of team continues to do burpees until runners get back
Runners Run ramp
Once all in winner is declared and winning team gets to choose a different exercise for themselves, that exercise can only be used once though. Winning team also adds 5 reps to their exercise each time they win
Rinse and Repeat

Final scores
Team blue mule, mansport, chunks, and Hair Band 3 wins
Team Spinal Tap, Cap Rate, Plunger, and Natural Ice 1 win

MOLESKINE:
Rugby might be the best sport?
If you are traveling to Scotland, start in Edinburgh or Glasgow and travel around the Highlands

ANNOUNCEMENTS:
– murder mile at greenmachine, check channel for details
– bluemule hosting a beer tasting for his birthday, likely happening the 22nd
– Plankpril, check 1stf channel for details

COT:
– each man shared a prayer request, prayers for health, wellness, deaths of family members and friends, new jobs, job search, traveling mercies

As always, thank you for having me out to lead! It was an honor and a privilege to become more handsome at the Handsomizer.

Rock on,

Hair Band

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Somebooty Will Be Sore

AO: middle-tooth
Q: Hair Band
PAX: Works for a Guy, monster biscuit, bluemule, Topanga, Cowboy, sooner, Michelin Man, Oatmeal, Toothless, moneyshot, Pole Dancer, Crawlspace, DrRupp
FNGs: None
COUNT: 14
CONDITIONS: threatening to pour

WARMUP:
Mosey on track
50 SSHs
Lunges
Moving WMHs
High knees
Butt kickers

THE THANG:
Take cones to field and set up

10 burpees buy in each round
Burnie to middle cone
20 iron mikes (per leg)
Burnie to far cone
30 drop squats
Burnie back
Hold plank til all in
Repeat x3

10 burpees buy in each round
Lung walk to middle cone
20 V-ups
Lunch walk to far cone
30 happy crunchy frogs
Squat walk to back
Hold plank til all in
Repeat x3

Mosey back to start-x, hold low squat for 2 minutes

MOLESKINE:

ANNOUNCEMENTS:
– brewsday was last night, success!
– Murder mile on the 28th, check greenmachine for deets

COT:
– everyone shared a prayer request, requests for work, being better parents, health of friends and family, losses in family, being more in the present

It is always a pleasure go come lead middle-tooth! Thank y’all for having me

Rock on,

Hair Band

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Heavy Dora + Futbol

AO: titan
Q: Detective Pikachu
PAX: Salpal, Freakonomics, Tim the Toolman, Black Lung, CubCadet, Spinal Tap, Natural Ice, preacherman, Good Morning America, bluemule, Avalanche
FNGs: None
COUNT: 12
CONDITIONS: Slightly chilly

WARMUP: Grabbed coupons and mosey to oval track

THE THANG:
Round 1: Heavy Dora
100 block bench presses
100 curls
100 block squats

Intermission: Indigenous Peoples Run around oval track until everyone had gone. Sprinted back to blocks

Round 2: 50 reps of each instead of 100

Finale: Futbol. Took absolutely forever for anyone to score, but once the floodgates were open, Q’s team lost.

ANNOUNCEMENTS: Final stretch of leanpax. Hang in there. Prayers for Salpal and M as M is finishing her PhD and they’re expecting 2.1. Prayers for my M as she passed her closed doctoral defense and will prep for open defense and start the job hunt

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Cold, Fast Run

AO: thestronghold
Q: Red Skull
PAX: Right Said, Judy, bluemule, Chunks, Hacker (Franklin), baggervance, Decaf, Young and Restless, Hair Band, Crawlspace, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs, Long Horn
FNGs: 1 Long Horn
COUNT: 29
CONDITIONS: A Cold 30 Degrees

WARMUP: SSH, IW, Squats, WMH, Stretch

THE THANG: RUN!!! 3 mile loop around the 4:13 Strong campus.

A great effort this morning which resulted in an “All In” time of 36:00 and several PRs. We were fast enough today that we had time for a little Mary at the end: Burpees 10, 9, 8, 7 plus some Flutter Kicks and Hello Dollys.

ANNOUNCEMENTS: Great work this morning. The 4:13 Strong men appreciate the encouragement and support that the F3 PAX bring to The Stronghold.

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First Tortoise & Hare of 2024

AO: thestronghold
Q: Red Skull
PAX: MySpace, Right Said, Chunks, Skeet, Hacker (Franklin), baggervance, bluemule, Decaf, Judy, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Princess, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 27
CONDITIONS:
Slippery, Sloppy, 46 degrees

WARMUP:
SSH, Squats, WMH, IW, Stretch

THE THANG:
3 Miles loop, Intervals (2 min run / 1 min walk)
All in time of 38:19
45 seconds of Mary

ANNOUNCEMENTS:
Great first run for this class!