Tag: DintyMoore

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Hold On

AO: bomber
Q: Firefox
PAX: Papa Bear, DintyMoore, CubCadet, hambone
FNGs: None
COUNT: 5
CONDITIONS: Moist

WARMUP: Light mosey up to the clubhouse

THE THANG: With a balky knee, YHC put together a workout devoid of jumping, lunges, and running (except for a couple short moseys between locations), incorporating a lot of static holds and hanging exercises to a playlist featuring songs with “Hold” in the title.

Thang 1: Plank to the Alabama Shakes “Hold On”

Thank 2: PAX partnered up. 1 PAX held a static hold position while the other performed 10 reps of an exercise and then alternated. Partners performed each exercise 3x.

1. Hold: Table Top (or high bridge); Exercise: Table Top alternating toe touches (10x each side)
2. Hold: Superman; Exercise: Hand Release Merkins
3. Hold: Hollow Body Hold; Exercise: WWIs
4. Hold: Reverse Plank; Exercise: Reverse Plank leg raises (10x each side)
5. Hold: High Plank; Exercise: Plank with leg raises (10x each side)

Thang 3: Mosey down to the playground, then OYO:

1. 10x Hanging Leg Lifts, 20x Merkins, 30x Plank Jacks – 3 total circuits
2. 10x Hanging Knee Crunches, 20x Dips, 30x Mountain Climbers (each side is 1/2) – 2 total circuits
3. 10x Pull-Ups, 20x Candlesticks/Butt-Ups, 30x Buzzsaw Planks – 1 circuit

Mary: Dealer’s Choice
– Freddie Mercury’s
– LBCs
– Flutter Kicks
– Heel Touches

ANNOUNCEMENTS:
– Hunger Games
– Hendersonville Launch
– Paintrain
– Symphony tickets
– All the things (check the calendar)

COT: Everyone shared a moment of gratitude or reflection

Always an honor and joy to lead. Also, apologies that the Respect : No-Respect ratio was not in favor of the Respect cohort, CubCadet.

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Birthday Vibes

AO: atlantis
Q: DintyMoore
PAX: Pole Dancer, DintyMoore, Puzzlah, Toothless, CubCadet, Schnauzer
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: shoulder work, good mornings, Willy mays Hayes, long mosey around the park

THE THANG:
Thing 1
100 Air Squats
80 Lunges
60 Freddy Mercuries
41 Burpees
60 Freddy Mercuries
80 Reverse Lunges
100 Air Squats

Thing 2
Merkins to every PBJ (41) reference

Mosey cool down then Mary to finish

2.0 inspired birthday workout playlist
https://open.spotify.com/playlist/4tX2NFlXBMCAoK9etLyGLn?si=RTMB16aWRMeLW6UXoLiuNQ&pi=u-JAlt3I8GQJWK

MOLESKINE: thanks for celebrating 41 years with me.

ANNOUNCEMENTS:
#Plankpril Continues
Bring an FNG next week 5/2
Ultimate Frisbee convergence 5/9
Official launch the-castle
Official launch pain-train

COT: Prayers for Toothless baby no. 2 and happy, healthy checkups

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Complex Work

AO: titan
Q: DintyMoore
PAX: Right Said, DintyMoore, Sherlock, Detective Pikachu, Tim the Toolman, Pep, preacherman, The Merchant, Salami, caprate, Fishfry (from Chicagoland) Loafer
FNGs: None
COUNT: 12
CONDITIONS: light rain, January daylight vibes

WARMUP:
Warm-A-Rama
Long Mosey around Park
Light stretching

THE THANG:
Complex Coupon Work
20 Min AMRAP

2 incline merkins
2 rows
2 RDLs
2 two-hand clean
2 squats
2 OHP
2 Reverse Lunge

Lap around circle after each round

Sevens at the hill
Merkins at bottom
Iron Mikes at top

Mosey back and Mary w/ 2:36 low plank

https://open.spotify.com/playlist/6kEwdofwNcLDjoZxuIFV32?si=GLZKYbduReODnanaY5OWUg&pi=u-_k32Chs1SvuI

MOLESKINE:
F3 is designed to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Make the investment in yourself and your friend groups today!

ANNOUNCEMENTS: Share the news of f3 far and wide with our new business cards. See Right Said for details.

COT:

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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

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Total Eclipse of the Heart

AO: iiipillars
Q: Grape
PAX: Matthew Gillmor, Pep, Go Fish, Pencil Pusher, Harbaugh, wardas1, Haggis, Zelenskyy, grisham, princessaurora, t-cell, DintyMoore, TiVo, Howitzer, Full Monty
FNGs: None
COUNT: 16
CONDITIONS: it always rains on Tuesdays now I guess

WARMUP: 10 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 LBAC R
Mosey to the field

THE THANG: partner up, one partner runs a lap, other partner completes these exercises, then switch (completed three rounds, changes Ab Thrusters to Atomic Merkins and Knees to elbows to Knerkins (knuckle merkins) in round 3)

Burpees
Lunges
Ab Thrusters
Carolina Dry Docks
Knees to elbows (Peter Parker’s)

Squats
Ukrainian hammers
Newton’s cradle

MOLESKINE: so fun to lead this crew

ANNOUNCEMENTS: brewsday tonight, keep going strong with plankpril

COT: prayers for Pep and PA

:grapes:

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

WARMUP: Warmup mosey to courts + active stretches upon arrival.

THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.

MOLESKINE: (Can someone tell me the difference between this and announcements?)

ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest

COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.

Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.

Always a pleasure to lead. Sally out.

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Ashanti at Sunrise

AO: bomber
Q: Pole Dancer
PAX: DintyMoore, Siri, hambone, Puzzlah, Sherlock, Tim the TOOLMAN, Wet Wipes, CubCadet, Vector
FNGs: None
COUNT: 10
CONDITIONS: Crisp and Clear

WARMUP: Mosey to the North Course, active warmups on the way back

THE THANG: Deck of Death!

Burpees for Spades
Merkins for Clubs
Double Crunches for Diamonds
Lunges for Hearts

Aces & Jokers were a 60 second plank hold and loop around the lot

ANNOUNCEMENTS: Plank challenge coming up in April

COT: Prayers for consistency and determination

Playlist: https://open.spotify.com/playlist/7bKgtfP7ItR4g1uWBtlXXg?si=02dbc2ab228a46bb

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Shuffle The Deck

AO: iiipillars
Q: Goose
PAX: DintyMoore, Harbaugh, Zelenskyy, princessaurora, Grape, Go Fish, Black Lung, Skeletor (F3Roco), moneyshot, Howlitzer, Formica, Cowboy, Hagus, Fully Monty, Lora Lei
FNGs: 2 Fully Monty, Lora Lei
COUNT: 16
CONDITIONS: wet

WARMUP: Willie mays hays, forward fold, cherry pickers, arm stretch

THE THANG: mosey to parking garage

The Deck of Cards

ANNOUNCEMENTS: murder mile at Green Machine this Thursday

Plankpril is approaching

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Birthday #1s for My 54th

AO: bomber
Q: Vector
PAX: Black Lung, Cream Cheese, DintyMoore, Sherlock, Pep, Papa Bear, CubCadet, Chunks, Tim the Toolman, t-cell, Recharge, Focker, Spinal Tap
FNGs: None
COUNT: 14
So, YHC turned 54 last week (What? I don’t look that old? Oh, stop with all the complements, you . . . ), so time once again for a Birthday Q. Today’s theme, blatantly stolen from a Hi-Viz Q a few years back, was #1 songs from my birthdays of days past.

CONDITIONS: 50s, light breeze – perfect for everyone except Focker who stated at coffeeteria how much he loves the mid-summer, 90s and high humidity workout. And he was serious . . .

PLAYLIST:
1970 (True Day of Birth #1) – Bridge Over Troubled Water – Simon & Garfunkel [NOTE: not the best workout song, bit of a downer, but that’s my true birthday #1]
1978 (8th Bday) Night Fever – Bee Gees
1980 (10th Bday) Crazy Little Thing Called Love – Queen
1983 (13th Bday) Billie Jean – Michael Jackson
1984 (14th Bday) Jump – Van Halen
1988 (18th Bday) Never Gonna Give You Up – Rick Astley
1993 (23rd Bday) The Sign – Ace of Base
1997 (27th Bday) Wannabe – The Spice Girls
2003 (33rd Bday) In da Club – 50 Cent
2012 (42nd Bday) We are Young – fun.
2013 (43rd Bday) Happy – Pharrell Williams
2019 (49th Bday) Sucker – Jonas Brothers

WARMUP:
54 SSH as per Vector Bday tradition
LBAC x 12
Seal Claps x 12
Overhead Press x 12
RLBAC x 12
WMH x 10 OHO
Good Mornings x 10 OHO

THE THANG:
#1: Mosey to playground – 54s
5 exercises x 4 sets with Rec Center run in between each set.
50 Squats
40 Incline merkins
30 Big boy sit ups
20 Lunges
10 Pull ups
(Kudos to Black Lung for ensuring correct forms were followed)

#2: 54 sprint – 5 burpees, run up hill, 4 burpees

#3: DIDs: 18 each of Dips, Incline merkins, Decline merkins (18 x 3 = 54 . . . ’cause math!)

Mary with flutter kicks, boxcutters and some god awful exercise from Focker called Seal Crunches . . . form was definitely varied across the circle on those

ANNOUNCEMENTS:
– Thanks for Black Lung’s M with a new job
– bluemule beer event – check Slack (like literally EVERY single channel)
– Murder Mile next week at Green Machine

COT: Moment to take in the day and then thanks to the HIM who continue to push me and make me feel much younger than 54. I did appreciate hearing that many were gassed by the workout, with the highest praise coming from t-cell: “This is a workout that Vector would complain about if he wasn’t Q.” Well said, my friend. Well said. SYITG, Vector

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Ridin Dirty

AO: westeros
Q: Hacker (Franklin)
PAX: Vector, Right Said, Chunks, Pep, Siri, Natural Ice, DintyMoore, Young and Restless, CubCadet, Breadsticks, Frenchie, Roboto, Tommy Girl
FNGs: None
COUNT: 14
WoR
– SSH
– IW
– BAC/Back BAC/OHC
– slow ass merks
– GM
– WMH
– Runner’s Stretch

The Thang
Pain stations with 1 minute AMRAP / 30 second rest
1. HR merks
2. 4 ct flutter kicks
3. BBS
4. 70lb farmer’s carry
5. 60lb sandbag burpee
6. 60lb medicine ball over the shoulder throw
7. 50lb row
8. 50lb goblet squat
9. 30lb plate uhaul
10. 40lb badonkadonks (Alabama Prom Dates)
11. 35lb kettlebell swing
12. 25lb kettlebell clean to press
13. stepups with 30 lb plate
14. battlerope

Lock in gains with a quick mosey, then r/r to time

MARY
– Plank rotation
– LBCs
– Scorpion Stretch
– Cobra
– Downward Dog

Announcements
– Beer tasting at Blue Mule’s house on Friday
– Tortoise and Hare tomorrow at thestronghold, bootcamp on Thursday
– Culture week in Franklin this week — all workouts led by current/former Nantans focusing on F3 culture
– Q vs Q on April 6th at +TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16s%2Fg%2F11gh6bcw6g”>www.google.com/maps/place/Pinkerton+Park,+405+Murfreesboro+Rd,+Franklin,+TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16… in Franklin at 6:30 AM. If Huntsville brings more PAX, they’re going to take our flag. Please, think of the flag. All TN PAX are welcome. If any AL PAX happen to ask you for the address, its… uh… maps.app.goo.gl/Ta6ZVAFduSGNZqi56?g_st=ic

Prayer Requests
– As discussed in-person

Moleskin
Identify and focus your energy on what you can control. There is a lot of stuff swirling around in all of our lives, some of which affects us greatly, and most of which we cannot control. You can think of these events as fitting into a series of concentric circles, like a target or dartboard. At the center, the bulls-eye, is your area of control. If you really think about it, that area is limited to yourself, your attitude, and your actions. Beyond that lies the area of influence, which gets a lot trickier: there many things we all want to influence, but influence is uncertain and situational. It isn’t control. You might have a lot of influence over, say, your kids or people who work for you, and much less over more distant relations or strangers. At the same time, the things we want to influence vary greatly in importance to us. The sweet spot for impact is high influence/high importance scenarios, but it can be productive to invest in low influence/high importance situations, so long as we understand up-front that those are investments that might take a long time to pay off (if they pay off at all) and may require allies with greater influence to help. Beyond the domain of influence is noise. Noise is a distractor. A Jester. The news, people who are beyond our reasonable influence, whose interests contradict our own, these are all noise in terms of our ability to create impact. The only thing you can do here is remove yourself from the noise, if you can, or choose to ignore the noise, if you must.

Sorry for the wall of text, but that was what was on my mind at the airport on Saturday.

Thanks for letting me lead today!