Tag: Cowboy

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Once Upon a Time in 13 Rowdy Colonies

AO: greenmachine
Q: Hair Band , Black Lung
PAX: Dumpster Fire (F3 Naperville), Pebbles, moneyshot, Hipster, McAfee, The Merchant, Rocket Mortgage, Works for a Guy, Natural Ice, bluemule, DintyMoore, Dilbert, Good Morning America, Cowboy, El Capitan, Wolfpack, SalPal, Hair Band, Sparrow, Tim the Toolman, Black Lung, Esposa, Grape, Country Parkour, Under the Table, Haggis, Strutter, Chunks, Michelin Man, Focker, Fake Job, Late to The Party
FNGs: 2 Fake Job, Late to The Party
COUNT: 34
CONDITIONS: bright and swampy

WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips

Run half lap around the track and start from the top. 3 rounds.

Total reps 1776.

MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance

Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

ANNOUNCEMENTS:

COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare

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Lots of Squats

AO: middle-tooth
Q: Young Pawn
PAX: Chunks, moneyshot, Bareback, Goose, Right Said, Detective Pikachu, Oatmeal, Rocket Mortgage, Cowboy, Toothless, Binki, Star Blade McCoy
FNGs: None
COUNT: 13
CONDITIONS: A little reprieve from the swampiness, somewhere around 75° :sunrise:

WARMUP:
Made a circle. PAX alternated doing 13 (or more…) squats and doing one of these exercises for a minute: arm circles, imperial walkers, pitcher’s stretch, lunges, reverse lunges, Bonnie Blairs, fire hydrants, donkey kicks (“the wrong way” says Cowboy, his way was better), mountain climbers, Lt. Dans, peoples chair, around the world lunges, and more squats. And we took turns planking during the exercises.

THE THANG:
>From home plate, one PAX pulls the Frisbee and bernies around the bases while the rest of the PAX play defense and try to tag him out. No running with the disc, no force outs, round as many bases as you can. Record was 5 bases (home run + single).

Closed with 5 minutes of Mary and stretching.

MOLESKIN:
:dagger_knife: Star Blade McCoy has only been posting for 2 weeks and is moving away in 6 weeks. A lesser man would’ve said “there’s no time to start something new.” Star Blade said “I’ll do the right thing right now” and found a group of other HIMs to make him better.

:man-lifting-weights: By my count, we did 2,532 squats altogether – including the 10 I gave DP for his sarcasm during the COT. Thanks Toothless for the coffee. Thanks Oatmeal for being AOQ and an encourager. Picture already posted above! :point_up_2:

ANNOUNCEMENTS:
:us: Convergence tomorrow! f3nashville.slack.com/archives/C3NL0TTM3/p1720013034582569
:f3_nation: New AOs opened this week! See iron-giant and the-discipline
:man-walking: Fred “Right “Gulliver” Said” Pickney is traveling. f3nashville.slack.com/archives/CB0LHPZ2R/p1719504981614859

COT:
:pray: My sister had a baby on Monday, Bareback and Detective Pikachu are also moving soon, and other spoken and unspoken requests. In your mercy, Lord, hear our prayer.

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Repeato

AO: greenmachine
Q: Michelin Man
PAX: Focker, moneyshot, Haggis, Cowboy, Michelin Man, Deep State, Triple Pane, Missing someone?
FNGs: None
COUNT: 8
CONDITIONS: acceptable

WARMUP: run around the Machine

THE THANG:

3 pullups -> bearcrawl -> 5 merkins -> bearcrawl -> 7 rows -> run back to start.

Repeat for 40 minutes.

5 minutes of sprints.

COT: Love being in the circle as always.

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A morning with sooner

AO: middle-tooth
Q: sooner
PAX: Triple Pane, Betty Ford, Cowboy, Toothless, Pole Dancer, Rocket Mortgage, Oatmeal, starlord hook
FNGs: 1 starlord hook
COUNT: 9
CONDITIONS: smokin

WARMUP: we did some active stretching and opened up cowboys hips

THE THANG:

First… Ab City
– 50 LBCs plus 25 leg lifts
– 50 LBCs plus 25 alternating leg lifts
– 50 LBCs plus 25 WW1

Second… Choose your own adventure
-pardner up
– player 1 runs the long way round to meet player 2 to finish exercises
– Player 2 run short leg to do exercise
– Alternate players
– Exercises were merkins, dips, iron mikes and jump squats

Third… Goaltimate
– Basically make it take it ultimate

MOLESKINE:
I took too long in cot

ANNOUNCEMENTS: lots, we have a great nantan… Read his posts

COT: family, travel, praise for healing

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Basically iiiPillars at Middletooth

AO: middle-tooth
Q: Focker
PAX: Black Lung, Betty Ford, Pep, Two Face, Harbaugh, Cowboy, moneyshot, Zelenskyy, High School Musical (DR), Formica
FNGs: None
COUNT: 11
CONDITIONS: Sunshine

WARMUP: Various stretches while waiting on Black Lung

THE THANG: This workout was designed around praying at Yuri’s house. He is a dear friend of moneyshot who is undergoing surgery today for pancreatic cancer.
-Run one mile to his home. Every turn we did 10 burpees, 15 dry docks, 10 lunges.
-Had the chance to pray over this family and their home with time for reflection
-Run one mile back with turn workouts being 10 jump squats, 15 diamond push ups, 20 monkey humpers
-upon arrival back to startex, we did 10 ww1 and 10 prisoner squats, then 20, then 40, then 23.6. These sets were broken up by sprints. Total of 93.6 for average number of days in the summer

MOLESKINE: somehow we ran uphill both ways, full light during the whole workout.

ANNOUNCEMENTS: brewsday coming up! 2.0 workout this Saturday! Reach out to Grape.

COT: Opened up about how my first reaction to Yuri’s house being a mile away was thoughts of inconvenience/not ideal for this workout. The Lord used this to convict me of my selfishness and allowed me to reflect on the importance of physical places in our life. There is a reason we visit our old homes, have memorials where things have happened, and worship at buildings. Being somewhere holds power cause we are physical beings. moneyshot thanks for the chance to come into Yuri’s life and y’all’s friendship this morning

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Decision Fatigue

AO: greenmachine
Q: Michelin Man
PAX: Focker, moneyshot, Grape, Cowboy, Michelin Man, Haggis, t-cell, DR St. Louis Pax Named?
FNGs: None
COUNT: 8
CONDITIONS: Muggy. Almost underwater.

WARMUP: Who needs to warm up? Come early to warm up.

THE THANG: Decision Fatigue

1. Ran about 1 mile. Good clip.
2. Bottom of big hilly sidewalk at west end of parking lot. Count off 1s and 2s. 1 and 2 is a team. Team comes up with a stationary exercise for the bottom of the hill, a travel up the hill exercise, a stationary top of hill exercise, and a travel down (very steep!) exercise. No repeats.
3. Teams chose a mixture of lunge walks, merkins, squats, dry docks, flutters, imperial walkers, crawl bear, bernies, etc.
4. Ran about 1 mile back in Indigenous People run formation.
5. Mary – choose your own adventure abs by the Pax.

MOLESKINE: The goal today was for me to make as few decisions as possible as this is my busy work time and I’m in brain overload. As moneyshot noted, the only material thing I picked was the crappy Festival Bangers playlist on Apple Music.

ANNOUNCEMENTS: Check -f3-nashville-general Toothless report.

COT: Prayers were lifted up. We reflected on Focker’s great Bible Verse decision of Micah 6:8. We listened to the sound of no cicadas.

MM out.

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I was playing D&D before Matt Mercer made it cool

AO: middle-tooth
Q: SalPal
PAX: sooner, Oatmeal, Bad Boy, Topanga, moneyshot, Cal Worthington, Cowboy, Wahoo
FNGs: None
COUNT: 11
I forgot two of y’all, sorry I didn’t record, please edit to add yourselves!

CONDITIONS: Ripe for adventure.

WARMUP: Some active warmups.

THE THANG: clears throat

The Legend of the Three-Toothed Dragon

Your party has answered the call to slay the dreaded Three-Toothed Dragon of Middle Tooth! You’ve assembled your team and made your way out into the wilderness. Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

As you exit the woods, you discover… an angry treant! 15 Happy Crunchy Frogs! 5 Big Boy Situps!

You arrive to the entrance of the dragon’s lair; a group of hill giants block your way forward. You attempt to maneuver around and roll for Dexterity – 5 minutes of field sprints.

As you brave the cave, you stumble upon….a few goblins. 10 burpees!

You find yourselves at a dead end, but upon further inspection, discover it is a hidden door. But it requires magic to open. You choose: Knock – 15 Screamin’ Eagles.

Having gained passage, you slip into the grand throne of the Three-Toothed Dragon, named Murphy. You have the element of surprise, so you decide to: Leroy Jenkins his ass: Burpee-Broad Jumps

Bloodied and battered, Murphy seems to be defeated… but he suddenly re-emerges, resurrected as a dracolich! Bust out the Holy Hand Grenade of Lathander from your Bag of Holding and dust this clown. Dora, 50 Kraken Burpees

With a terrible roar, Murphy falls to the earth, a lifeless husk. You have managed to silence this terrible creature and recover the loot. You partner up to carry as much back together as you can: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 5 sets

MOLESKINE: Way to push through the rain (or as we call it in Atlantis… well, we don’t call it anything, because we don’t notice, it’s just wet all the time).

ANNOUNCEMENTS: Lots of places opening up. Pull up challenge. moneyshot is new AOQ of Brewsday.

COT: Prayers for sooner and family navigating troubled waters laying a grandmother to rest. For my M looking for a job. All intentions unspoken.

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Staying Dry

AO: greenmachine
Q: Focker
PAX: Cal Worthington / Nantan / F3 Charleston Cent, bluemule, Nutty Professor, Cowboy, moneyshot, Haggis
FNGs: None
COUNT: 7
CONDITIONS: Wet with eventual sunny sunrise

WARMUP: various stretches

THE THANG: 10 – 1
– Hand Release Merkins
– Y’s
– T’s
10 – 1
– Squats
– Lunges
– humpers
10 – 1
– Alabama Prom Dates
– Jane Fonda L
– Jane Fonda R
10 – 1
– ww1
– Leg Raises
– Reverse Crunch

One lap
20 low and slow squats
20 carolina dry docks
20 diamond merkins
20 legs raises
20 crunchy frogs
Repeat

MOLESKINE: the rain tricked us but we remained dry and content. Cal Worthington / Nantan / F3 Charleston Cent brought good energy once again this week. Nutty Professor looked right at home on the track.

ANNOUNCEMENTS: pain-train launching tomorrow! greenmachine Will be closed next week for thestronghold

COT: prayers lifted for perspective in this life. No day is guaranteed so be quick to love, quick to forgive, slow to speak and slow to anger. Gratefulness for Haggis and his new job!

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May the 4th Be With You

AO: the-castle
Q: Sunshine
PAX: Splitter, Salami, hambone, Chunks, Dilbert, Pep, Cowboy, Cash Cab
FNGs: None
COUNT: 9
CONDITIONS: Warm and muggy

WARMUP: Imperial Walkers, SSH, Good Mornings

THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.

Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Jazz Hands!

AO: iiipillars
Q: princessaurora
PAX: YumYum, moneyshot, t-cell, Pep, Harbaugh, Ryan Minniear, Grape, Good Morning America, Dollywood, Cowboy, Zelenskyy, grisham, Black Lung, Full Monty, Swiffer, Pipe Dream
FNGs: 1 Pipe Dream
COUNT: 17
On this International Jazz Day, you never know what note someone could play next.

CONDITIONS:

Plenty damp but the rain thankfully cleared out.

WARMUP:

Mosey to the field for a 3/4 lap and then circle up in the middle to get plankpril out of the way with a 4:00 plank to some delightful Italian jazz courtesy of Piero Umiliani.

THE THANG:

With plankpril complete, it was time for today’s jazzy escalator workout. PAX complete the first exercise in the list below and take a lap around the track. Build on round 1 with the next exercise followed by another lap. RnR, continuing to build on the previous round all the way through to the final round of all 10 exercises.

1. Jump Squats x 5
2. Ab Thruster x 10
3. Z Chair x 15
4. Z Press x 20
5. E2K x 25
6. Ranger Merkin x 30
7. Crab Cakes x 35
8. Imperial Squat Walkers x 40
9. SSH x 45
10. Extenders x 50 cut for time

Mosey back to Startex for COT/BOM.

MOLESKINE:

What started off relatively tame quickly escalated into an unpredictable sensory experience that, before we knew it, reached its end rather abruptly. But that’s jazz sometimes!

Welcome to FNG David Gilpin nka Pipe Dream, a nod to his unrealized potential as an organist. If this is news to you, I invoked Q rule 17.3 during coffeeteria. IYKYK

ANNOUNCEMENTS:

Pencil Pusher needs some help moving next Saturday, May 11. See Fish’s message above for details

COT:

– Continued prayers for Pep’s next project.
– Prayer for Go Fish selection
– Prayer for Full Monty as he steps into a new chapter in his career

I felt honored to see so many given the rainy morning, and it was a pleasure to lead each of y’all. Keep showing up!

Still jazzed,
PA