Tag: Chunks

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Line of Sadness

AO: hendersonville
Q: Sunshine
PAX: Pep, Splitter, Cuban Missile, Hair Band, Chunks, Disc Jockey
FNGs: 1 Disc Jockey
COUNT: 7
CONDITIONS:
Sub-freezing w/ strong winds

WARMUP:
Mosey, Abe Vigodas, Imperial Walkers, SSH

THE THANG:
3 Stations, 3 exercises at each. PAX complete 5 reps of each exercise. After finishing Station 3, return to Station 1, completing 10 reps. Reps increase by 5 each round. Repeat until Mary.

Station 1
-Merkins
-Dips
-Shoulder Taps

Station 2
-Bolt 45s

Station 3
-Big Boys
-American Hammers
-Leg Lifts

Mary
-Ring of Fire (2 rounds, 2 Merkins each)
-Captain Thors (4 rounds)
-SSH
-Plank till the end

ANNOUNCEMENTS:

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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The First Buffalo

AO: thebuffalo
Q: Goose
PAX: Chunks, Ultratecht, 40 Minutes, greyalbum, The Bobs, Hot Route, Giving Tree, Third Coast, Goose
FNGs: None
COUNT: 9
CONDITIONS: Cold

WARMUP: forward fold, willie mays hays, cherry pickers, elbow stretch

THE THANG: Mosey around the block
Elevens: squats/ merkins, SSH/ WW1
Circle of Mary

ANNOUNCEMENTS:
-Hendersonville Launch 1/13 contact chunks for details
– Get FNGs!
-Please share Q signup sheets to Buffalo & Tora channels
-Fleet Feet Green Hills 5k this Saturday, free merch give away

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Merkins? Nah

AO: atlantis
Q: Hair Band
PAX: Crawlspace, Toothless, Chunks, hambone, Siri
FNGs: None
COUNT: 6
CONDITIONS: “Nipply” – Clark Griswold

WARMUP:
SSHs
Calf stretch
WMHs
ROL/LOR touch toes
Cat/cow
Air press
Michael phelps

THE THANG:

Mosey to jungle gym
Partner up
1 partner does happy box dips (box jump, happy crunchy frog, tricep dip) while other runs 2 laps around water tower, trying to reach 100 reps of HBDs. Plank when finished

Once complete mosey to swing set
Partners switch off b/t iron mikes & rows. Partner 1 does 20 iron mikes (10 per leg) then switches with partner 2. Go until 200 total reps, 100 per leg

Mosey back to start-x

ANNOUNCEMENTS:

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69

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2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!

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Bomber vs Handsomizer – 2023

AO: handsomizer
Q: Natural Ice , DintyMoore
PAX: Detective Pikachu, Wolfpack, Siri, Salpal, Firefox, Spinal Tap, bluemule, Chunks, Grape, Crawlspace, DintyMoore, Rocket Mortgage, Frasier, Natural Ice, Down Range – Hunch Back, Pizza the Hut, Long Horn, Silver Spoon 2 DR FNGs Trainer and Couch Potato, 2 DR FNGs Trainer , Couch Potato
FNGs: 2 2 DR FNGs Trainer , Couch Potato
COUNT: 20
CONDITIONS: Crisp

WARMUP: We took the downrange visitors and #bomber brothers on a quick tour of Handsomizer ending with our traditional Geodis Warm Up, the Bearway2Heaven (bear crawl up the steps with a push up on each of the 92 stairs)

THE THANG: Bomber vs Hansomizer Kick ball
Pax performed five Burpees after three outs.

Bomber destroyed Handsomizer, with a little help from the youthful FNGs

ANNOUNCEMENTS: LeanPax is nigh upon us! Bulk up and put on mass while you can!

Prayers for Corporate and the broken foot!

I am incredibly thankful for all you!

Here is to another great year!
2024 : The Year of the Shred Part III – Brought to you by Ninja Ice

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12 Coupons of Christmas

AO: titan
Q: Natural Ice
PAX: Black Lung, Red Skull, Michelin Man, Pep, hambone, Right Said, Chunks, Crawlspace, Spinal Tap, Salpal, Freakonomics, Tim the Toolman, Focker, Detective Pikachu, Natural Ice, Opie and Beatle
FNGs: None
COUNT: 17
CONDITIONS: Merry and Bright

WARMUP: A Quick run through of the usual suspects SSH, OHP, LBAC, SC, WMH

PAX grabbed all the coupons available and went out to the play ground.

THE THANG: 12 Coupons of Christmas

Similar to the 12 days of Christmas but better, PAX received a present each round building on top of the previous round, starting with “A jog around the building”. For each round PAX performed the new work out as well as all exercises proceeding it

1. And a Jog around the building (1×12=12)
2. Two Blockies (2×11=22)
3. Three Pull ups (3×10=30)
4. Four block Squats (4×9=36)
5. Five Overhead Block Press (5×8=40)
6. Six Block Derkins (6×7=42)
7. Seven Curls (7×6=42)
8. Eight Block Sit Ups (8×5=40)
9. Nine Mountain climbers (9×4=36)
10. Ten American Hammers (10×3=30)
11. Eleven Block Dips (11×2=22)
12. Twelve Lt Dans (12×1=12)

In the end, YHC’s generously gave the PAX 364 and ran over 2 miles.

Playlist was a variety of Rock/Punk Christmas music

Prayers were lifted and announcements announced

Thank you for the opportunity to lead!

https://open.spotify.com/playlist/2WRg0IlN8BRdAlkJAGMrgB?si=00ff9b9f7d4f4c0b

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Yes! It’s Metallica

AO: westeros
Q: Pep
PAX: Salpal, Detective Pikachu, hambone, Wolfpack, Chunks, Siri, Black Lung, Vector, Red Skull, Natural Ice
FNGs: None
COUNT: 11
MUSIC DIRECTOR
Chunks

CONDITIONS
Weather: chilly but not wet

WARMUP

– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays

THE THANG

Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees

prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health

announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine