Tag: EZ-Go

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Double Nickel Next Level

AO: detention
Q: Wedding Singer
PAX: Spinal Tap, Winona, Deep State, Topanga, Focker, Average Size, EZ-Go, Accounts Receivable, Donkey Hammer, Movin On Up, Works for a Guy, Wedding Singer
FNGs: None
COUNT: 12
CONDITIONS: No Rain!

WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo

SSH x 55
T-Ups x 5 each side

THE THANG:
Mosey to shed for coupons

11 Blockees
Lap

11 Blockees
22 4-count Flutters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap

Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!

Store coupons (at least those that we didn’t crush to powder on our bare hands!

Mosey to wall for a short minute of Balls to the Wall

Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.

MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)

F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.

ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details

COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.

Stay strong and keep singing
Wedding Singer

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Encore

AO: cruelhall
Q: Winona
PAX: Topanga, Accounts Receivable, EZ-Go, Works for a Guy, Mistah Mistah, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS:
Cool
WARMUP:
Stretches
THE THANG:
Native American run around the block
11s on the bus hill
Burpees at the bottom and WW1s at the top

5 sets
5 pull ups
20 squats
10 v ups

Sprints
Flutters
Plank
Burpee burnout
MOLESKINE:

ANNOUNCEMENTS:

COT: prayers for pound puppy and family for family member in hospice.

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.

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Kings of hearts

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Pedialyte, Matador, EZ-Go, Topanga, Winona, Donkey Hammer, Mista mista, Pound Puppy, Soft Serve
FNGs: None
COUNT: 10
CONDITIONS: soggy

WARMUP: Side straddle hops, Willie mays, slow merkins, good mornings

THE THANG:
Run baseball loop and grab blocks
Head to pavilion.

DECK OF CARDS
Clubs = Burpees
Spades = Merkins
Diamonds = WW1s
Hearts = Curl to thruster
(Aces were high)
Face cards were 10 reps
All others by their value

Return blocks and run baseball loop back
MOLESKINE:
Cultivate an attitude of gratefulness and thankfulness. Choosing joy despite our circumstances.

ANNOUNCEMENTS:

COT:

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Quarterly Review

AO: detention
Q: tampalibra
PAX: Ponzi, Movin On Up, Ginger, Accounts Receivable, Deep State, Esposa, Donkey Hammer, Matador, softserve, Pedialyte, Topanga, EZ-Go, Winona, Ike, Pound Puppy, Spandex
FNGs: 1 Spandex
COUNT: 16
CONDITIONS:
Ideal

WARMUP:
SSH x 25, Squats x 10, Finger Bangers x 10, Air Press x 20, WMH x 10 OYO

THE THANG:
YHC was pleasantly surprised by the PAX # but it did require some improv to the planned workout. Partner up and grab a block.

PAX 1: 25 reps of a movement, 10 burpees, R&R until partner returns
PAX 2: Baseball loop (1/4 mile)

R1: Block Thrusters
R2: We’re Not Worthy
R3: Merkins
R4: Burpee pullups
R5: 4 Count Flutters

MARY:
Burpeepocalypse

MOLESKINE:
– Really grateful for the opportunity to lead y’all this morning. detention was my first AO, first AOQ spot, and is just a really solid place full of the HIMest of HIM. Deep State is doing an awesome job over there (and EZ-Go on Fridays).

ANNOUNCEMENTS:
– If you haven’t been to thestronghold you need to ask yourself why. It’s the epitome of the mission of F3. Time to get outside of yourself and support these men.
– F3 Brentwood doing the TacTeam challenge Sat May 18. Hit up leatherneck for details.
– Struggle 002 June 5th. Hit myself, Ginger or bigbang for details. Again, come support the 4:13 guys!
– Welcome FNG Spandex. I go to church with Spandex and just recently met him, great guy, lives down the road in Caldwell Hall. Who of you can commit to connecting with him and getting him involved with F3 Nashville?
– Esposa earned a 2nd nickname, Big Juicy Bear Hug (BJ/BH)

COT:

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On one leg…

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, EZ-Go, Matador, Movin On Up, Pedialyte, Topanga, Winona, NA
FNGs: 1 NA
COUNT: 9
CONDITIONS: 39 and clear

WARMUP: various stretches

THE THANG:
Whole body blast – (8 rounds of 3 exercises) For each exercise decreasing reps of 21,18,15,12,9,6,3,1
Burpees
Lateral lunges
Iron crosses

Grab coupons
20 squat thrusters with curl
10 Peter Parker Merks
Run short lap
Repeat 3 times

Mary-
Various core exercises and finish with 3 min plank.

MOLESKINE: pray for Eddie in early stages of separation.

ANNOUNCEMENTS: NA

COT:

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March Madness 1994

AO: detention
Q: EZ-Go
PAX: Donkey Hammer, Accounts Receivable, Cowboy, Deep State, Esposa, EZ-Go, Focker, moneyshot, Movin On Up, Right Said, Topanga, Matador
FNGs: 1 Matador
COUNT: 12
In honor of March Madness being upon us we performed 45 minutes of unending movement to the tune of Jock Jams (see below for link if unfamiliar, thank me later).

CONDITIONS: Just right

WARMUP: Indigenous peoples run, parking lot side shuffles, stretch it out

THE THANG:
Mens bracket: (suicide between each exercise)
68 – squats
64 – block rows
32 – block mercs
16 – triple arm killers (curl, press, tricep extension)
8 – 8 count body-builder
4 – hand stand push ups
2 minute low plank

Women’s bracket: (15 SSH between exercises)
68 – mountain climbers
64 – hello dollys
32 – block mercs
16 – block raises
8 – 8 count body-builders
4 – burpees
2 min 6 inches

ANNOUNCEMENTS: Murder Mile Thursday at greenmachine, get there a few minutes early

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I’m a loser

AO: cruelhall
Q: Grape
PAX: blackwidow, Donkey Hammer, Right Said, EZ-Go, Accounts Receivable, Pedialyte
FNGs: None
COUNT: 7
CONDITIONS: warm, but not warm enough to melt my ice cold heart after that Kentucky loss last night

WARMUP:
10 SSH
1 Burpee
10 Imperial Walkers
2 Burpees
10 Hillbillies
3 Burpees
10 LBAC F
4 Burpees
10 LBAC R
5 Burpees
10 OH Claps
6 Burpees
10 Seal Claps
7 Burpees
10 Moroccan Night Clubs
8 Burpees

THE THANG: To take out my frustration and sadness about being a loser, we listened to angry music and did hard things

Mosey to pavilion

4 Corners Partner Work

Corner 1
One partner does 16 Burpees
Other partner does merkins until complete
Repeat
Hold low plank for all in
Bear crawl the diagonal

Corner 2
One partner does 16 Burpees
Other partner does dry docks until complete
Repeat
Hold low plank for all in
Crawl bear to next corner

Corner 3
One partner does 16 Burpees
Other partner does WW1 until complete
Repeat
Hold low plank for all in
Crab walk the diagonal

Corner 4
One partner does 16 Burpees
Other partner does flutter kicks until complete
Repeat
Hold low plank for all in
Long mosey around the school to the playground

11’s with pull ups and Lt Dans

Long mosey to startex for Mary

MOLESKINE: thanks for having me EZ-Go! I hope to be invited back someday, which is unlikely…this group seems to be a group of winners…a group I don’t belong to

ANNOUNCEMENTS: brewsday, plankpril, murder mile

COT: prayers for peace for EZ-Go and fam in hectic season
Prayers for the Hill family and the Greene family

:grapes:

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B.E.A.C.H. B.O.D.S. :beach_with_umbrella: :muscle:

AO: cruelhall
Q: Toothless
PAX: Deep State, EZ-Go, Pedialyte, Accounts Receivable, Donkey Hammer, blackwidow
FNGs: None
COUNT: 7
CONDITIONS: Steadily soggy…but we had it made in the shade (literally) of the Cruel Hall pavilion :classical_building:

PLAYLIST: https://open.spotify.com/playlist/4zyFdHWdnCRvbNwafZcrMI?si=467e64ecea4d467b

WARMUP:
– 30 x SSH
– 10 x Willy Mays Hays
– 15 x High Knees OYO
– 15 x Butt Kickers OYO
– 10 x Carrot Pullers (pka Cherry Pickers, which makes no sense)
– 10 x Windmills

THE THANG: BEACH BODS :beach_with_umbrella: :muscle:

PAX split into 2 groups, switching off as runners for a rotation timer while the other group busts out the reps below. All PAX have to complete all reps, group waits for the 6 to transition to the next exercise.

Travel on blacktop: Mosey down, bear crawl across, bernie back, shuffle across. 2 laps each rotation.

Big boy sit-ups x 50
Euro steps x 50
Atomic merkins x 50
Crab jacks x 50
Happy crunchy frogs x 50

Modify travel to replace bear crawl with shuffle across, still x2 laps

Bulgarian split squats x 50
Outlaws x 50
Dry docks x 50
Smurf jacks x 50

MOLESKINE: The workout and tunes were admittedly the opposite vibe of the surroundings, but it was a good lift and it proved the point that you’ve gotta put in the work before you get to enjoy the results. Those BEACH BODS will be better on Spring Break for having spent the morning in the rainy Gloom today.

ANNOUNCEMENTS:
– brewsday next week
– Murder Mile at the end of the month at greenmachine

COT:
– Prayers for family coming in town, speed of life is fast
– Prayers for a cousin with a new baby, entering parenthood
– Prayers for school decision and family conversations on the topic
– Prayers for a pregnant wife, that nausea continues to abate

YHC shared that we just got back from a trip to visit my wife’s grandpa whose wife had just passed away. They had been married almost 60 years. Reminder to the PAX that we’re not guaranteed any time at all, and to take a moment of gratitude for their spouse and share an extra word of encouragement or an I love you today.

It’s always an honor and a joy to join you gents out in Crieve Hall – thanks for the warm (ish) welcome and I look forward to next time!

— Toothless :tooth:

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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ