Tag: bluemule

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Flight

AO: titan
Q: greyalbum
PAX: DintyMoore, Tim the Toolman, Right Said, Black Lung, Supernova, Detective Pikachu, Chunks, Pep, Freakonomics, bluemule, @truffle
FNGs: None
COUNT: 13
CONDITIONS: Clear skies, some turbulence, wind 5mph out of the SE

WARMUP:
Mosey Down and back
SSH
Good mornings
Seal Claps
World’s Greatest Stretch
Air Press

THE THANG:
40 French Press w/ coupon
35 LBC
30 Imperial Walkers
25 Goblet Squats w/ coupon
20 Hand Release Merkins
15 Taps

400m Run

40 Freddy Mercury
35 Lt. Dans
30 Incline Merkin
25 Goblet Squats w/ coupon
20 Hammers (American)
15 Taps

400m Run

Burpee Circle/Air Squared(Al Gore w/ overhead clap)
10/10, 9/9, 8/8
PAX do burpees at same time with one HIM calling out the reps, “10 burpees”
When finished with those 10 burpees go into Al Gore and do 10 overhead claps together while in Al Gore then recover
Waterfall reps down to 1

In honor of today being the anniversary of Wilbur Wright’s first circular flight lasting 1 minute 16 second flight 1 minute 16 seconds of Superman, Plank, R/L Side Plank

MARY:
20 Squat Jump
15 Merkin

ANNOUNCEMENTS:
Octoburpee Challenge beginning 10/1 see @blacklung for deets
#thestronghold returns tomorrow 9/21

COT: Licensing, 2.0 sleep, pet stomach issues, et.al.

PLAYLIST: https://open.spotify.com/playlist/6WKf6nNzQLUj7CdLpg1PCz?si=817060d9821b4146

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Playground Games

AO: middle-tooth
Q: Chunks
PAX: Oatmeal, sooner, Bad Boy, Young Pawn, Subway, Hair Band, Gump (F3 Kansas City), bluemule
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
Lackadaisical mosey around the parking lot
41 SSH
Left Over Right
Right Over Left
Willie Mays Hayes
Good Mornings
13 Forward Little Baby Arm Circle
13 Reverse Little Baby Arm Circle
13 Moroccan Night Clubs
13 Overhead Press
Shake out the Arms

Pass the Speaker Caboose is Loose Run to Playground
PAX struggled with directions of “Pass the Speaker”
It was dropped once, so 5 Burpees were done.

THE THANG:
Thang
Bear Crawl in a line around playground

Duck Duck Goose
Chase around the playground
Circle Up – Hold Plank
Get caught 5 burpees, group 5 Merkins
Don’t get caught 5 Merkins, group 5 burpees – Select again
Once you’ve either been caught or not SSH till everyone else has gone

Mosey to Tennis Court
Divided into teams for Rock Paper Scissors
Line up facing each other middle of center court
Winner must chase and tag the loser before reaching the end of the far court
1’s stayed in place while the 2’s rotated to face another 1

Mosey back to StartEx
1’s were O’s and 2’s were X’s
Tic Tack Toe
5 Merkins and Two Burpees
Run and place your token
Run back to tag partner
Go until either CAT or winner

Another lackadaisical mosey around the parking lot

Circle up for 5 mins of Dealers Choice

MARY:

ANNOUNCEMENTS:
Announcements: Sooner on Q at atlantis Thursday. 4:13 Strong first workout with new cohort this Thursday.

TAPs: Hairbands great grandmother, great aunt and uncle dealing with lots of health concerns and far away from other family. Bad Boy’s brother in law Josh. Oatmeal’s friends wife diagnosed with breast cancer. Young Pawn stepping out to have some crucial conversations with his manager.

We were able to pass out an F3 business card to a guy who stopped by at the end of the workout and wanted to know more about what we were doing.

Thanks for the honor to lead.
COT:

Posted on

Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.