Tag: Canned Heat

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Animal Movements

AO: greenmachine
Q: DintyMoore
PAX: Cowboy, Esposa, Hipster, Betty Ford, t-cell, Canned Heat, moneyshot, Shania, Ronaldo (2.0), Leonardo (2.1)
FNGs: None
COUNT: 11
CONDITIONS: Solid

WARMUP: Lap and arm exercises

THE THANG:
Animal Movements
Working across the field, go halfway for each exercise and switch. Some evolution/Darwinism from smallest to largest animal.

Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
1/2 Bernie

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
1/2 lap

Animal 5 and 6
Duck walk :duck:
Donkey Jumps đź«Ź
1/2 Bernie

Animal 7 and 8
Coyote :wolf:
Kangaroos :kangaroo:
1/2 lap

Animal 9 & 10
Bear Crawl :bear:
T. rex :t-rex:
1/2 Bernie

Finished with 10 minutes of ultimate football with Ronaldo scoring two goals (woops) touchdowns

MOLESKINE:
Great to be at green machine with my boys. Good to see Hipster on this side of the river.
Appreciate the opportunity from Cowboy to appreciate and use parts of our body that we overlook. #staysore

ANNOUNCEMENTS:
LentPax, Game Night, MarchMerkin, Night Moves, Biscuit Run

COT: Tactisquatch from Black Rifle on Brew today

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Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

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What Piqued My Interest in 2024

AO: greenmachine
Q: Cowboy
PAX: Focker, Michelin Man, Esposa, moneyshot, Grape, t-cell, Cowboy, Canned Heat, Betty Ford, Shania
FNGs: None
COUNT: 10
CONDITIONS: Balmy You Say? 60 something
PLAY LIST: music.apple.com/us/playlist/2024-cowboy-listen/pl.u-b3b889eHL5zqDp
WARMUP:
SSH
General Stretch OYO – WMH, Good Mornings
Sit Spread legs lean forward – oops the parking lot is wet, darn let’s go to the field

Grab Coupons, 3 total and mosey
Yog to encircle the Mustang at the 50yardline.
Stretch – Sit Spread legs lean forward
Left heel to nuts –
Right heel to nuts
Low WMH – Hands down 2x count IC

THE THANG:
Circle Up – Every 2 reps pass the coupon to the right (quickly modified to every 5). After passing the coupon run to sideline and back. Rounds as follows IC.
30 Squats. 40 Lunges, 50 Thrusters, 60 Kettle Swings (squats)
Elbow Dips at Benches on each sideline bench.
Go to Benches
Elbow dips both or 1 leg
Elbow dips run across when a guy gets there one man runs across the field. When the teams are flipped hold till the 6
Push Ups Bent Elbows

Run to the Stairs at Stands
The PAX holds a plank till their turn.
Crawl Bear up stairs and then run up stands, across, down and back to start
Hold Plank
Rinse and Repeat the stands run.
Back to Star Deck
Mary. Dealer’s Choice

ANNOUNCEMENTS: 25K Merkin Challenge, March mini challenge Merkin Ladders of 10 Per Day, Lean Pax in the last days.
PRAYERS:” for Cowboy’s Friend Richard,

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CCM is all around us

AO: greenmachine
Q: Focker
PAX: Works for a Guy, Good Morning America, Firefox, moneyshot, Cowboy, Betty Ford, Esposa, Grape, Canned Heat, Sherlock, Steak Knives, LB
FNGs: None
COUNT: 13
CONDITIONS: hot, comparatively

WARMUP: various stretches while the PAX were educated about the start of CCM in the Jesus Movement of the 60s and 70s with even artists like Bob Dylan taking part in CCM’s early formation. Describing how CCM really encompasses lots of genres and not just soft rock/pop.

THE THANG: mosey to hill.
Every PAX takes turn running up (Bernie style) while group does various waiting exercises (squats, merkins, SSH, prom dates, heel lifts). Q took time to describe formative artist Keith Green as well as early CCM theme of adventure/excitement (as manifested by “Go West Young Man” by MWS and “Great Adventure” by SCC)
Mosey to football field
10 yard crab walk
10 Burpees
20 yard bear crawl
20 Squat jumps
30 yard lunges
30 WW1
40 yard broad jump
40 Flutter kicks
50 yard sprint
50 Merkins
Back down the ladder
Mosey back to start and dealer’s choice Mary

MOLESKINE: #mumblechatter consisted of “I haven’t heard this” Grape or “man I haven’t heard this since high school” Cowboy or just good ole silent adoration.
Genuinely thank yall for indulging me today. These are the formative songs of my youth (and current life TBH)

ANNOUNCEMENTS: leanpax

COT: prayers lifted for selflessness, Grape and his wife in time of uncertainty, and Cowboy and his best friend in his season of cancer

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Covered garage? But it’s not raining.

AO: iiipillars
Q: Pep
PAX: Grape, princessaurora, YumYum, Go Fish, Harbaugh, Shania, Swiffer, Canned Heat, Howlitzer, lauralei
FNGs: None
COUNT: 11
CONDITIONS: cold (not freezing)

WARMUP:
Imperial walkers
Hillbillies
Good mornings

THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary

COT:
Prayers:
– grape’s parents
– Other prayers

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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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Repetitive Back and Forth Movement Will Not Back the HIM’s Spirit

AO: greenmachine
Q: SalPal
PAX: DintyMoore, Cowboy, moneyshot, Michelin Man, Shania, Works for a Guy, Canned Heat, Grape
FNGs: None
COUNT: 9
CONDITIONS: Yes

WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.

THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.

MOLESKINE: no music, lots of panting.

ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.

COT: Choose joy, do hard things, be a gift to others.

Sally out.

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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Stages of Labor

AO: iiipillars
Q: Focker
PAX: princessaurora, Foot Drop, Swiffer, Grape, Harbaugh, Black Lung, Tackle Box, Two Face, t-cell, Haggis, Pep, Private Sandman, LorelaiG, Formica, howitzer, Shania, Canned Heat
FNGs: 1 Canned Heat
COUNT: 18
CONDITIONS: chilly

WARMUP: good mornings and that’s it

THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now

ANNOUNCEMENTS: grow school!

COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.