Tag: Esposa

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

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Back 2 School, Day 2! 🚌 🎒📚

AO: middle-tooth
Q: Toothless
PAX: Pepsi, Young and Restless, Subway, Works for a Guy, Matador, Betty Ford, sooner, DrRupp, Esposa
FNGs: None
COUNT: 10
CONDITIONS: Clear & crispy!

WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps

THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.

Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.

(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)

(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.

Dealer’s choice til time!

MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.

ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20

COT: Prayers were shared, the men left encouraged because they encouraged one another.

As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:

— Toothless :tooth:

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Upper and Lower

AO: detention
Q: Focker
PAX: Esposa, Matador, Accounts Receivable, Mistah Mistah, Pepsi, Tinkertoy, Fortran, Movin On Up, Pedialyte, Uncle Jerry, Andrew McDermott, Finger Dust, Kraut, Harry Caray
FNGs: None
COUNT: 15
CONDITIONS: start with your hoodie, take off within five minutes

WARMUP: dynamic stretching

THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks

Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time

Mosey to start for my choice of gut work

MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.

ANNOUNCEMENTS: too many to mention! Check Slack you dummies

COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.

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IronPAX Week 0 – Zachary Tellier

AO: cruelhall
Q: EZ-Go
PAX: Focker, Deep State, Donkey Hammer, Esposa, EZ-Go, Fortran, Harry Caray, Kraut, Michael Freiburg, Pedialyte, Tinkertoy, Average Size
FNGs: None
COUNT: 12
CONDITIONS:
Hotter than it should be

WARMUP:
25 SSH
25 Alternating Toe Touches
10 Low and Slow Merkins
Willy Mays Hayes
Stretch OYO while describing the Thang

THE THANG:
IronPAX is a F3 nationwide challenge issued by F3 Greenwood. It’s one HARD workout per week that competitors can upload their scores and see how they stack up.

This year is themed after RED (Remember Everyone Deployed) WODs, this week remembering U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

For time:

10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs

Submit your score here: f3greenwood.org/ipc-submit-score

Check out more about IronPAX here: f3greenwood.org/ironpax

MOLESKINE:
Very sore as I write this. Workout was sneaky but definitely caught up with us later on in the day so I’ve heard.

Good work boys.

ANNOUNCEMENTS:
– 11 year convergence next Saturday at Sevier Park
– Sept 11 convergence Thursday at Green Machine

COT:
– Prayers for our troops and their families at home and abroad

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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Four Corners of Fun 🥳

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Pedialyte, Esposa, EZ-Go, Donkey Hammer, Kraut, Tinkertoy, Young and Restless, Finger Dust, Fortran, Deep State, Topanga, Works for a Guy, Pound 🐶 , 0
FNGs: 1 0
COUNT: 15
CONDITIONS: :ok_hand:

WARMUP: Started on time with a few excercises IC as the Avengers of cruelhall were still pulling into the lot hoping to beat the buzzer :rotating_light: Ended the warmup with a Native American Run around the school and grabbed a coupon to bring back!

THE THANG:

Four Corners of Fun! Excercises at each of the 4 Corners using different modes of transportation for each round. Go to the corner, do the excercise come back to center, One SITUP and proceed to all corners, always stopping at the center for the sit-up! (Picture in Comment section)

COT: Keep Pushing! Always a pleasure to be with Y’all #nashvilleismysecondf3home #iloveithere #shirerising #noimnotmoving

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Round Two: Focker-Cowboy-Uppers and Lowers

AO: middle-tooth
Q: Cowboy , Focker
PAX: Focker, Black Lung, moneyshot, Sherlock, Shy Guy, Esposa
FNGs: None
COUNT: 7
CONDITIONS: Cooler. Lower Humidity,

WARMUP: Shared Warmup Duties – Plenty of Stretches – Old Men Bending Over kind of work.
And we mosey…….
Stop short and do some slap Merkins, run to the back side station by the baseball field.

THE THANG:
Section One – Work the Top Half

TABATA 1 minute work with 10 second reset
5 Australian Row (inverted rows, alternate grips each round after 10)
10 Mike Tysons
5 dry docks
Hold plank with Feet Up on top of Row Bar until reset
15 rounds total (Around rep 7 there was confession that 5-10-5 sounded light at the beginning. We all were grunting at 11) “4 to Go Boys”

Focker took over and lead up to our favorite hill.
Section Two – Work the Bottom Half

3 Exercises at the bottom
Round 1
10 jump squats
15 lunges
20 Alabama prom dates
Run to top of hill and back down
R&R x 3

Round Two
10 -Prisoner Squats
15 – Start Jumps
20 – frog pumps
Bernie to Top and Run back down
R&R x 2

Round Three
10 – squats
15 – frog pumps
20 -hip flexor pumps
Sprint to Top and mosey down

In our gassed state we all mosey to startex
T-Claps to Esposa for being out and joining lite while on IR.

MOLESKIN:
Today was round two of the Week Long Collab of Focker and Cowboy. A balanced approach of Uppers and Lowers (not teeth) BODY. Arms and Legs.
THINGS HEARD
Black Lung Met My (Cowboy’s) Spirit Animal this week.
Sherlock recounted his F3 journey ; 6 months of surviving; 6 months of keeping up; Now in the Getting Better mode.
Congrats to Esposa; Our Husband Got Long Vacation and a Raise in the same week
Focker does not like indoor workouts
Cowboy does not like treadmill running (indoors)
Bernies after Leg Day BURN
Shy Guy’s superpower is Bernies

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Full-body Fun

AO: middle-tooth
Q: Focker , Cowboy
PAX: Pepsi, Cal Worthington, Esposa, Oatmeal, DrRupp, Betty Ford, Choo Choo, sooner, Toothless, LB
FNGs: None
COUNT: 12
CONDITIONS: 70s!

WARMUP: short and mild yoga

THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the “pump” around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)

Finished it off with a round of Mary

MOLESKINE:
-sooner’s pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboy’s legs are truly a modern marvel

ANNOUNCEMENTS: refer to Slack

COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT:

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Soft Grass of Green Hills Park

AO: middle-tooth
Q: Puzzlah
PAX: Oatmeal, Esposa, Pepsi, sooner, Cal Worthington, Choo Choo, Cowboy, DrRupp, Toothless, Focker
FNGs: None
COUNT: 11
CONDITIONS: perfect morning

WARMUP: tikTok influencer hops, swings, then a little yoga

THE THANG: 2-Burpee indian run to field

Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.

Burpee indian run to the 9-square

With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4

Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.

MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.

Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala

ANNOUNCEMENTS:

COT: