Tag: Derby

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.

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Buffet style

AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect

WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey

THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.

MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.

ANNOUNCEMENTS: see general channel

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4 Stations for 4 Decades

AO: the-knoll
Q: Malibu
PAX: Legos, Derby, AAA, El Capitan, Half Lyfe, Lady Liberty, Malibu, morning stār, Pebbles, Étouffée, Wolfpack, Bumblebee, Link, Slapshot, Agent-Eh
FNGs: None
COUNT: 15
CONDITIONS:
Spectacular late summer morning. Starting to get dark and extra gloomy.

WARMUP:
Mosy to stop sign, SSH, Imperial walkers, slow Mericans and squats, stretching OYO

THE THANG:

4 stations: 3’ of work, 60sec of rest and rotate
1. burpees
2. lt dans
3. WWI/WWII/twists
4. Plank hold

Simple, and not easy.

MOLESKINE:
Life sometimes takes a while. Be patient, the best things take time, work, and a lot of love and service. It’s worth grinding out the work in the dark, and even more when you get to do it with others (esp in the gloom).

ANNOUNCEMENTS: hit me up if you’re interested in a Tussle team!

COT: we lifted up prayers of thanksgiving, for grace and strength to live our lives in service of others at home and work and in our community.

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The people have spoken… THE GAUNTLET!!!

AO: pain-train
Q: Wolfpack
PAX: Half Lyfe, Roadkill, G-string, FLO, Motorola, Derby, El Capitan, Hooters, Chili Dip
FNGs: 1 Chili Dip
COUNT: 10
CONDITIONS: Bright stars and wet grass.

WARMUP: Mosey to get coupons.

THE THANG: THE GAUNTLET!

Cones arranged in Gauntlet fashion. PAX starts with one rep and increases by one at every complete circuit.

Cone 1: Squats
Cone 2: Merkins
Cone 3: Coupon Presses
Cone 4: Burpees
Cone 5-6: Lunges
Cones 6-7: Bear Crawl
Cones 7-8: Sprint
Cones 8-1: Walk/Rest

15 minutes non stop
6 minute AB Tabata
15 Minutes non-stop (In Reverse Cone Order)

MOLESKINE:
I believe G-string got up to 12 circuits in Round 1 :muscle:

Welcome Chili Dip!

ANNOUNCEMENTS: Iron Pax, Night Moves, Check Slack

COT: Siri baby coming soon!

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Handmade Q

AO: pain-train
Q: El Capitan
PAX: Roadkill, Derby, G-string, Half Lyfe, Motorola, Timber, El Capitan, Siri, Cheeks, FLO, Hooters
FNGs: 1 Hooters
COUNT: 11
CONDITIONS: nice & cool (for August)

WARMUP:

Climb stretch routine
Warrior flow stretch to Bac, bacbacs 10x
Don Quixotes 10x
Good mornings 5x
Motivators to 7

THE THANG:

Part 1: 75-50-25 (OYO – Hero-style finish)

Round 1
75 Diamond Merkins
75 Monkey Humpers

Round 2
50 Lunges (1 is 1)
50 WW2

Round 3
25 Burpees
25 American Hammers (4 count)

Part 2: Memory Relay

Two teams – two sets of memory cards facedown (12 pairs each)

One player from each team will search for a match, then perform the exercise written 12x

Other pax will perform various exercises while waiting to rotate.

Jump squats
H-S-K-T
Donkey Kicks
Jane Fondas
Break dancers

Rotation occurs once the memory card player completes his 12 reps.

First team to find all matches wins.

Teams flipped & repeated the game.

Mosey’d the loop, then did 5 minutes of MARY.

MOLESKINE:

We live in a world that is more and more automated. AI can help with all sorts of menial tasks at work… but what if the menial is good for us?

There’s something about working with your hands and enjoying the fruit of your labor that is so satisfying. My day job is a lot of manual labor (lifting boxes, printing, shipping, trimming posters, typing, etc.). I like seeing a clear desk at the end of the day, knowing that my work is complete.

Reflect on the satisfaction you get from finishing a physical task, whether it be a workout, yard work, your day job, etc. Give thanks to God for the health & ability to complete the task for today. It is a gift.

ANNOUNCEMENTS:

3rdf community cleanup opportunities coming to the AO soon!

COT:

Nameorama, Countorama, named our FNG (welcome @Hooters!), FloJoe + ADG merch shared. Enjoy!

It was a pleasure leading y’all this morning.

:el-capitan:

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Murpharama

AO: the-knoll
Q: The Banker
PAX: Timber, Malibu, morning stār, Gold Digger, Pebbles, Half Lyfe, El Capitan, Papa Bear, Étouffée, AAA, Shakira, Derby, Roadkill, Bumblebee, Federer
FNGs: None
COUNT: 16
CONDITIONS: Sweaty

WARMUP: 20 slow squats, 20 knee ups, 15 butt kicks, 20 slow merkins

THE THANG: Murph! 1 mile, 100 pullups, 200 merkins, 300 squats, 1 mile

MOLESKINE:Think about the low points during the workout and the negative thoughts that entered your mind. Replace with positive thoughts!

ANNOUNCEMENTS: lets pass the hat around for MinniePearl if you are able to.

COT: Prayers for individuals with specific requests and in general for the group.

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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!

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Fun and Games Part 2

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Ex-Pat, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Stubs, Legos, the judge2.0, top gun2.0, rubix 2.0, samwise 2.0, Iowa 2.0, Blackhawk 2.0, bumblebee 2.0, Federer 2.0
FNGs: None
COUNT: 18
CONDITIONS: 70 and beautiful

WARMUP:
5 mins

12x SSh
12x Bacs
12x bacbacs
6x slow squats
6x slow merkins
Good mornings OYO
Willie Mays Hays OYO
Slow mosey to stop sign

THE THANG:
Deck of cards 25 mins
Round 1
18 cards
Hearts = hand release merkins
Diamonds =dips
Clubs= Carolina Dry Docks
Spades = Step ups

Round 2
18 cards
Hearts = hammers
Diamonds = Diamond Merkins
Clubs = Crunches
Spades = Squats

Deuces were wild so we had some burpees

Last 15 mins ultimate frisbee!

MOLESKINE:
Trying to keep the fun going for the last week before my twins go back to school and soak up the summer.

ANNOUNCEMENTS:
Tussle and other events upcoming this fall. Check slack.
Ruck at the Eddy officially kicks off 8/18
COT:
Silent Prayer, coffee and chocolate milk