Tag: Cream Cheese

Posted on

Solve the riddle, escape the beatdown

AO: bomber
Q: Puzzlah
PAX: Firefox, Chunks, DintyMoore, Black Lung, Cream Cheese, Tim the Toolman, Papa Bear, Pep, hambone, Bravefart
FNGs: None
COUNT: 11
CONDITIONS: Chlly-ish to start

WARMUP:
Dynamic warm-up
Arm Circles
a little old man yoga
Cherry pickers

THE THANG:

Put together some crummy rhyming riddles in the form of an escape game/puzzle Q that ask the Pax to guess where the next stop on our adventure would be.

I line up in rows, strong and high,
Where kids swing through the sky.
Grip me tight and don’t let go,
Or down to the ground you’ll go!

To escape:
100 Rocky Balboas
25 Incline Merkins
25 Dolly Partons

Mosey to Monkey Bars.

I eat small spheres, then spit them out,
into the bucket, without a doubt.
Before you swing, you must come to me,
Where dimpled orbs are set free.

To escape:
(Option to hit 50) 30 pull-ups – 30 merkins- 30 rows – 30 squats – 2 laps
(partitioned however you want)

Mosey to Driving Range machine.

While today is nice, sometimes it’s not,
Can find this covered spot?
Next to the clubhouse to get some gainz,
It’s where we work out when it rains.

To escape:
Lunge down, Broad jump back length of driving range

Mosey to clubhouse

Practice a gentle tap, get a generous roll,
Avoid the sand, your chip finds the hole.
To complete this puzzle, you must be quick,
A surprise is waiting to do the trick.

To escape:
30 burpees
30 Carolina dry docks
30 mountain climbers (each leg)
30 dips

Mosey to Chipping Green.

Beep Test, either running or a SSH on the side. Congrats to Black Lung for getting to 10.0 :exploding_head: and making it look a lot easier than I’m sure it felt. DintyMoore, Bravefart, and Cream Cheese rounded out the top 4, but Cream Cheese will never see this, so did it really happen? I think each got to Round 8, but I was struggling to focus after I got caught at 7.3 (I think).

MOLESKINE:
Appreciating Firefox’s request of words of gratitude even though I often struggle to put them together. Grateful to lead and put together some (hopefully) fun puzzles for the group.

ANNOUNCEMENTS:
TONIGHT is Game Night at Chez Firefox
Sign up for Merkin Madness.
Night moves is now March 13.

COT:
A number of prayers for family and friends, clarity around jobs, and gratitude for wins of our family and friends.

Posted on

Fire hydrants?!?!?!

AO: bomber
Q: Pep
PAX: Puzzlah, Firefox, DintyMoore, Tim the Toolman, Vector, Cream Cheese, Papa Bear, Hedwig
FNGs: None
COUNT: 9
CONDITIONS:
cold. Cold enough for Cream Cheese to wear a beenie

WARMUP:

burpee penalty:
– non-hc: 15 burpees
– hc: hold plank

THE THANG:

Run to nipple and then to playground

Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants

3’s (same as 7’s) at the hill: burpees + merkins  

ANNOUNCEMENTS:
– Thursday Fun Run – check slack
– Saturday Fun Run – check slack

Posted on

Candy Crush

AO: bomber
Q: DintyMoore
PAX: Crawlspace, Cream Cheese, CubCadet, DintyMoore, Firefox, Michelin Man, Papa Bear, Hedwig, Puzzlah, Pep, Tim the Toolman, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: a little soggy

WARMUP: typical activities

THE THANG:
There is candy for all in this adventure.

There are five locations. Teams must travel together between exercise locations. Teams travel together as a group via different modes of transportation. Each workout location requires you to find 10 pieces of candy per team.

The game locations.
Stairs by Community Center – first challenge
Twenty merkins at base of stairs then bear crawl to top of steps across street.

Parking Lot – second challenge
Sprint from roundabout side toward clubhouse, bring back one piece of candy via Bernie from picnic table by driving range until all pieces have been accumulated. Other team members hold plank.

Playground – third challenge
25 Pull Ups
Locate Candy by swings after completing pull ups. Hold plank for six.

Home Plate – fourth challenge
Run to first base, crab walk to second, bear crawl to third, lunge to home plate, find candy in first base dugout.

Start Ex – Final Challenge
25 wall jumps
Army crawl to picnic table. Return to start ex and hold plank and candy bag until all team members return.

MOLESKINE: 4:13 Strong commitment day and Struggle 003

ANNOUNCEMENTS: BrewsDay on Tuesday at 12South Taproom

COT:

Posted on

No Pushing, No Shoving

AO: bomber
Q: Firefox
PAX: Black Lung, Vector, Cream Cheese, Pep, Crawlspace, DintyMoore, Pop-A-Lock, Chunks
FNGs: None
COUNT: 9
CONDITIONS: Pleasantly cool and clear

WARMUP:
– 20x SSH
– 20x Imperial Walkers
– 20x Hillbillies
– OYO Good Mornings and WMH

THE THANG:
Thang 1: Mosey to upper parking lot and partner up. 1 PAX holds a Hollow Body Hold, the other runs a suicide (do we have an alternate name for this?), and swap. 3 rounds total.

Thang 2: Staying in pairs, 1 PAX holds a static hold position while the other does an exercise, then swap. 3 rounds total per exercise.
– Table Top (bridge) and 10x/side alternating toe touches
– High Plank and 10x/side knee tuck donkey kicks
– Hollow Body Hold and 15x WW1s
– Reverse Plank and 15x/side reverse plank leg raises

Thang 3: Mosey down to the (well lit) playground. Staying in pairs, 1 PAX does 10x hanging leg raises while the other does Plank Jacks. 3 rounds total.

Thang 4: Mosey back to Startex. 1 PAX does box jumps on the wall while the other runs a Bernie up the drive to the stop sign and back. 2 rounds total.

Thang 5: A nice relaxing, meditative Hollow Body Hold for the final 2.5 minutes.

MOLESKINE: The goal was lots of core/full body engagement. There was no theme except for the absence of merkins and burpees and other exercises that aggravate my elbow… or was there? Perhaps there was a story told in the playlist that was almost completely divorced thematically from the actual workout?

ANNOUNCEMENTS: All the things. Check the calendar. There’s chili on there somewhere.

COT:
– Pop-A-Lock’s father
– DintyMoore’s M’s family visit
– Vector’s son and M travels
– Those suffering from Hurricane Helene (Look into NC/FL Disaster Relief Funds, American Red Cross, or any other forms of support that you’re able!)
– Those suffering from ongoing and escalating conflicts overseas

Posted on

Sinple Things

AO: bomber
Q: DintyMoore
PAX: Black Lung, Crawlspace, Cream Cheese, Firefox, Papa Bear, Pep, Right Said, SalPal (indefinitely fartsacking), Sherlock, Tim the Toolman, Vector, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: Wet Sweat

WARMUP:
Mosey around neighborhood block to coupons
– stops @ cross streets for 10 merkins and 10 squats

THE THANG:
1) Grab coupon for each PAX at Cage

tel:10-9-8-7-6-5-4-3-2-1 Devils Press
20-18-16-14-12-10-8-6-4-2 Squats

Mosey around ball field

12’ EMOM
10 Coupon Squats
10 Merkins
5 Coupon Swings

Put coupons away and Dealers Choice Mary to finish
Burpees
WW2s
Freddy Mercuries
American Hammers
Prom Dates

MOLESKINE: choose to love on those in your life and lead boldly

ANNOUNCEMENTS:
5k walk/race day tomorrow
Walk for Apraxia
Hustle for the House
Shade Tree 5k

COT: prayers for our country and peace in the Middle East. Great to see SalPal (indefinitely fartsacking) at coffeeteria

Posted on

Boat Body – Pontoon Rock

AO: bomber
Q: Natural Ice
PAX: Cream Cheese, Dirtbag, Tim the Toolman, CubCadet, Crawlspace, Marcus Wilcock (Homer), Black Lung, McAfee, Papa Bear, Hedwig, Firefox, Skeet, Spinal Tap, Linus, Strings, Tater, Dirtbag
FNGs: 1 Dirtbag
COUNT: 16
CONDITIONS: Felt like the last Friday of Summer

WARMUP: SSH, Merkins, Squats, Arm Circle, Air Press, M Night Clubs,

THE THANG: 3 mile mosey with periodic merkins and core

We took off for a mosey and as we hit the trail, Robert Frost’s words echoed in my mind – two paths diverged in a yellow wood. But unlike the poet, there was no luxury of contemplation. With the last shirtless weekend of summer calling I ditched my plan and pushed the PAX through the 3 mile loop around McCabe.

Three miles of sweat and glory lay ahead, punctuated by surprise stops for merkins and core-busters. The Playlist? Pure pontoon rock – think yacht rock’s rowdier country cousin. As we pushed through, letting the six catch up at each pit stop, we sculpted our summer bodies with every step.

MOLESKINE: No one was planning on running that far, and everyone pushed through it! Do Hard Things

ANNOUNCEMENTS: Big shout out to Strings and Marcus Wilcock (Homer) joining us down range from the UK, and also Linus from Tacoma WA!

growruck.com/event/gte-55/ is Sept 20-22 if you can make a last minute trip across the pond

COT: Prayers were lifted!

Thank you men of bomber and DintyMoore for inviting me to lead. It was great to come back to the original AO where I first joined F3 4 years ago!

:naturalice:

Posted on

RS-PC-T

AO: bomber
Q: sooner , Oatmeal
PAX: Papa Bear, Pep, Vector, Schnauzer, Grape, Tim the Toolman, Firefox, CubCadet, Cream Cheese, Hedwig, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: respectable

WARMUP: mozy and a respectable amount of stretching

THE THANG:

Sooner begins we’ll choreographed routine

Thang 1: Ab circuit
– 50 crunches
– 50 heel taps
– 50 leg extensions
– 50 Freddie mercs
– 50 crunchy frogs
– 50 hammers
– 50 big boys

Oatmeal gets tired of ab work, throws sooners plan to the winds and takes over

Battle for the most respect (aka f3 bocce)
Split the pax in 2 groups… Sooner gets stuck doing 11s (burpees+star jumps) whilst oatmeal has fun and games getting his friends to play with his ‘bocce’ balls

There was a winner. They are now respected.

MOLESKINE: endeavor to follow in the footsteps of your respected forebearers

ANNOUNCEMENTS: September stuff

COT: healing and gratitude from oatmeal

Posted on

Beach Bops

AO: bomber
Q: Grape
PAX: Pep, Cream Cheese, Tim the Toolman, DintyMoore, Hedwig, Sherlock, Paddles (DR- Tampa)
FNGs: None
COUNT: 8
CONDITIONS: it’s getting hot

WARMUP: SSH, WMH, LBAC etc. while we waited for DintyMoore to show up

THE THANG: BEACH Dora

B- 100 Burpees
E- 150 Elbows to knees (mountain climbers- 2 count)
A- 200 Alabama prom dates
C- 250 Carolina dry docks
H- 300 High knees

Timer runs around the building

Finished with wall sits and about 2 minutes of Mary

MOLESKINE: always good to get a burner in before a beach trip!

ANNOUNCEMENTS: hunger games 3.0 coming up, 5k coming up, night moves too, there’s a lot happening

COT: praise for Hedwig new job, prayers for DintyMoore friends and others who are sick and hurting

:grapes:

Posted on

2.0 Fun

AO: bomber
Q: DintyMoore
PAX: Cream Cheese, DintyMoore, Firefox, Hedwig, Puzzlah, Tim the Toolman, Vector, Wet Wipes, Clue, Leonardo, Ronaldo
FNGs: None
COUNT: 12
CONDITIONS: last perfect morning

WARMUP:
SSHs – 5
Toe Touches – 7
Side Jumps – 5
Donkey Kicks – 7
Bird dogs – 5
Imperial Walkers – 7

THE THANG:
Home plate – 7 burpees
Gorilla Crawl
1st base – 5 iron mikes
Backwards Crab Walk
2nd base – 5 Burpees
Frog Jumps
3rd base – 7 merkins
Army Crawl

Kickball until 6:12
3 outs = 5 burpees
1 run = 5 lunges
Fielders = jumping jacks
Non-kickers = fence sit
Runners = hold plank

MOLESKINE:
Quality time with our 2.0s was a fun way to spend the morning.

ANNOUNCEMENTS:
Hedwig starts new job on Monday

COT:
https://open.spotify.com/playlist/1rWIDgzQfy5Hh44sfFIap4?si=fjaeBqC4SriQw44aBexonw&pi=u-U1kKB_MnTniA

Posted on

Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
COUNT: 11
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

ANNOUNCEMENTS:
HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead