Tag: Firefox

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You only get wet twice

AO: bomber
Q: SalPal , Firefox
PAX: Firefox, Pep, Poppa Lock, CubCadet, Vector, Tim the Toolman, DintyMoore, Chunks, Michelin Man, Right Said, Crawlspace, Strutter
FNGs: None
COUNT: 13
*Note: I’m including the running group ‘cuz I’m nice like that.

CONDITIONS: Perfect

WARMUP: Mosey

THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.

MOLESKINE: Kinda wet. No music.

ANNOUNCEMENTS: Leanpax, check slack

COT: Gratitude. Stay grateful

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Deck of Step Ups

AO: atlantis
Q: Pole Dancer
PAX: Vector, porcelain, SalPal, Firefox, Puzzlah, Subway
FNGs: None
COUNT: 7
CONDITIONS: comfy

WARMUP: Broga followed by a mosey around the complex, ending at the Pizza Hut

THE THANG: Deck of Death!

Diamonds: Merkins
Heart: Step-Ups (ouch)
Spades: WW1s
Clubs: Squats
Joker: 15 Burpees
Aces: Exercise followed by either a lunge to the benches or 25 dips

ANNOUNCEMENTS: LeanPAX in full swing, upcoming October partner F1 event coming up

COT: Prayers for Vector’s daughter returning to school, Porcelain’s M in her new promotion and leading through the loss of her coworker, all kids going back to school for a happy and healthy semester, and the family and community of Renee Nicole Good, tragically murdered by ICE in Minneapolis.

PLAYLIST: For the workout- haven’t been able to put down Turnstile’s album Never Enough, listened start to finish. For coffeteria, a timely backdrop of Gil Scott-Heron’s “Pieces of a Man.” As relevant today as it was in 1971.

https://open.spotify.com/album/52yD51X7yDinwlg6tbCtpP?si=aB8ROkAqQc21wQgcWxnmzg

https://open.spotify.com/album/3Iny1eqJMoqU1I1UoUbVQl?si=S-4hWfuJQYyWsfQhj-Hhuw

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12 days of RESPECT

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Pep, Vector, Papa Bear, Tim the Toolman, Firefox, Leonardo
FNGs: None
COUNT: 8
CONDITIONS: frigid, waaandy

WARMUP: move to playground. Start watch.

THE THANG:
12 days of christmas

1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks

Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!

MOLESKINE:

ANNOUNCEMENTS: boxing day Q tbd

COT: prayers for work, travel, safety and family, especially through tough times and loss

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Vector 8th Qversary – A Sampling of the Past

AO: bomber
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .

CONDITIONS: Slightly chilly but warm in our hearts

PLAYLIST: Legendary songs that sampled other works along with the originals

U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye

WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12

THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12

The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg

Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.

ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18

COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec

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SURPRISE – CO Q

AO: bomber
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm

WARMUP: SSH and some other non sense lead by Hair Band

THE THANG:

SURPRISE CO Q.

Hairband took the first half. Took us to the hill for burpee hill repeats.

Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center

A couple rounds then mosey to upper parking lot

Boo boo bear crawls switching legs after 3 parking spaces then run to first island.

Mosey to the far island.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.

Mosey to startex for some Ab work to finish.

CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Everyone shared a moment of gratitude.

Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.

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Trick or treat

AO: bomber
Q: Shy Guy
PAX: Vector, DintyMoore, Firefox, CubCadet, Papa Bear, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Spooky, approximately 50 degrees

WARMUP:
SSH
Tempo merkin
Tempo squat
Mosey
THE THANG:
Trick or treat: flip a frisbee, heads do 31 reps, tails do 13 reps. Carry coupon 20 yards, repeat until time
Exercises:
Squats
Merkins
V ups
Curls
Burpees
Lunges
Bus driver
Skull crusher
WWW sit ups
Thrusters
LBC
Jump overs

MOLESKINE:

ANNOUNCEMENTS:

COT:
Take care of the small things before they grow into big things
Gratitude

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10/10

AO: bomber
Q: Grape
PAX: DintyMoore, Firefox, Pep, Tim the Toolman, Tebow
FNGs: None
COUNT: 6
CONDITIONS: delightful, not so gloomy when you’re with your friends

WARMUP: SSH and shoulder burner followed by a long meandering mosey with 10 burpees mixed in

THE THANG: We did a Dora! And encouraged one another! 10/10 guys!
Dora 1-2-3-4

T- 100 tricep dips
E- 200 El BC’s
N- 300 Normal merkins
S- 400 squats

MOLESKINE: While the theme of the workout, 10/10, was somewhat tongue in cheek based on the date, I actually found myself really enjoying giving so much encouragement throughout the workout. Grateful for this crew.

:grapes:

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Inaugural F3 Nations Real Estate Committee Meeting

AO: atlantis
Q: SalPal
PAX: Firefox, CubCadet, porcelain, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Optimistic given recent rate cuts

WARMUP: Buying time for stragglers

THE THANG: Mosey around the neighborhood playing over/under on house prices. The. Used 1st digit for burpee count, 2nd digit for Lt Dans, 3rd for big boy sit-ups.

MOLESKINE: pricing all over the place in the Nations

ANNOUNCEMENTS: night moves, grow school

COT: peace & healing

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Nightmoves Gauntlet

AO: 1stf
Q: Half Lyfe
PAX: Half Lyfe, Firefox, Natural Ice, SalPal, Salami, Roadkill, CubCadet, Lady Liberty, Bushy (Brendan), Dog Chow (Luke), Quattro (Aaron)
FNGs: 3 Bushy (Brendan), Dog Chow (Luke), Quattro (Aaron)
COUNT: 11
CONDITIONS: Perfect calm, mid 70’s evening.

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH, Runners Stretch.

THE THANG: Thang 1:
Basketball Court: Suicides with merkins at each line increasing by 1 each line. Run to Monkey Bars 5 Pull Ups, Bear Crawl to tree (50ft), lunge back (50ft) to low bar and do 20 dips, run up hill (200ft), 5 burpee pull ups, 10 swing rows, 30 big boy sit ups, run to other playground (50ft), 10 Lt Dans, run down hill back to basketball courts (125ft) and start over.

Thang 2: Ring of burpee fire. Done to Johnny Cash’s Ring of Fire. PAX held plank then went around and did 1 burpee +1 each round. Got 2 rounds complete just in time.

MOLESKINE: Talked about F3 a little so FNG’s could get a good idea of what all it has to offer.

ANNOUNCEMENTS: Lots going on. Check Slack.

COT: count off, name-o-rama, named 3 FNG’s. Welcome Bushy, Dog Chow and Quattro! Glad you could join us. Hope to see you out again! Thank you all for making it out. You all killed it! Great job everyone!

Everyone met at Fat Bottom after. Great Fellowship! Grateful to be a part of this group! Thank you men!

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Nothing Fancy and No Legs

AO: bomber
Q: Wolfpack
PAX: CubCadet, Shy Guy, Poppa Lock, Papa Bear, Pep, Tim the Toolman, Firefox, Puzzlah, Squatter
FNGs: None
COUNT: 10
CONDITIONS: Temperature pause please

WARMUP: Random usual suspects and mosey to playground

THE THANG:

Tabata
40 seconds on 20 seconds off
Alternate between 4 exercises
2 cycles then 1 minute rest

Round 1
Dead Hang
WWI
Incline Merkins
WWII

Round 2
Swing Rows
Heel Taps
Dips
Crunches

Round 3
Dead Hangs
Alternating Leg Raises
Decline Merkins
Dead Bugs

Round 4
Swing Rows
Insert Ab Exercise Here
Incline Merkins
Alabama Prom Dates

Mosey back to Startex and a Merkin Ring of Fire to end

MOLESKINE: Pep on Q

ANNOUNCEMENTS:
The Sandwich is upon us:
1. Atlantis
2. Night Moves
3. Bomber
4. Little olive on a toothpick on top to hold it together: Grow School!

COT: Gratitude :pray: