Tag: Firefox

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2.0 Fun

AO: bomber
Q: DintyMoore
PAX: Cream Cheese, DintyMoore, Firefox, Hedwig, Puzzlah, Tim the Toolman, Vector, Wet Wipes, Clue, Leonardo, Ronaldo
FNGs: None
COUNT: 12
CONDITIONS: last perfect morning

WARMUP:
SSHs – 5
Toe Touches – 7
Side Jumps – 5
Donkey Kicks – 7
Bird dogs – 5
Imperial Walkers – 7

THE THANG:
Home plate – 7 burpees
Gorilla Crawl
1st base – 5 iron mikes
Backwards Crab Walk
2nd base – 5 Burpees
Frog Jumps
3rd base – 7 merkins
Army Crawl

Kickball until 6:12
3 outs = 5 burpees
1 run = 5 lunges
Fielders = jumping jacks
Non-kickers = fence sit
Runners = hold plank

MOLESKINE:
Quality time with our 2.0s was a fun way to spend the morning.

ANNOUNCEMENTS:
Hedwig starts new job on Monday

COT:
https://open.spotify.com/playlist/1rWIDgzQfy5Hh44sfFIap4?si=fjaeBqC4SriQw44aBexonw&pi=u-U1kKB_MnTniA

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Crazy

AO: atlantis
Q: Grape
PAX: SalPal, Firefox, Schnauzer, Puzzlah, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: typical shoulder burner to help YHC’s shoulder be ready for all the burpees that were to come

20 SSH
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
9 burpees for Puzzlah being 3 minutes late and missing the first 3 exercises (see, 3×3 makes 9, so we did 9 burpees, get it?)
Mosey to the big parking lot

THE THANG: SalPal asked me to be psychotic, so we had a crazy workout

Partner work, one partner runs while the other does the exercises. The twist is that every time both partners had completed an exercise, then both had to do burpees before moving on. Then repeato sans burpees until time. Key is constant motion

C- Carolina dry docks
R- regular squats
A- ab thrusters
Z- zebra kicks
Y- IYT’s

Mosey to startex for 5MoM

MOLESKINE: really enjoyed the vibe at Ramblin’ Joes and appreciate 100% PAX participation in coffeeteria

ANNOUNCEMENTS: night moves, 5k, check slack

COT: prayers for SalPal M in job hunt and pregnancy
Prayers for Pole Dancer M in job hunt
Prayers for Firefox and relationship with parents

:grapes:

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

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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Death March to the Danger Zone

AO: atlantis
Q: Three Stooges
PAX: SalPal, Cable News, Pole Dancer, Toothless, Firefox, Schnauzer, Hurl Mary
FNGs: None
COUNT: 8
CONDITIONS: Warm & Wet

WARMUP:
13 LBAC F
13 LBAC R
Danger Zone – Side Straddle Hop to Kenny Loggins Danger Zone. Squat every time he sings “Danger Zone.”
Mosey to bigger parking lot.

THE THANG:
Bataan Death March – Burpee Indian Run. PAX mosey in a line. Last man drops and does 5 burpees. They then run to catch the others, tapping the new last man for their burpees, and continue to the front of the line.
15 minutes came to 1.5 miles.

Mosey to Pizza Hut

Tabata exercise
2 sets: 1 min exercise/30 sec rest
Alabama Prom Dates
Merkins
Squats

Plankpril 2 min plank

Finished with some Mary

MOLESKINE:
Thank you all for a great VQ. We had a great turnout and I had a lot of fun. We keep working and getting stronger everyday. Tomorrow is going to continue to be better than it was today.

ANNOUNCEMENTS:
Plankpril – we’re at 2 minutes
Bring a Friend Under the Sea Day – May 2nd
The Ultimate Showdown of Ultimate Destiny – May 9th
Show support at the new AOs if you can
pain-train(Fridays in Bellevue)
the-castle (Wednesdays & Saturdays in Hendersonville)
Chunks is having a UFC watch party with BBQ Saturday. See 2ndf for details.

COT:
Intentions were shared for friends and family members. Finished with an Our Father.

PLAYLIST:
music.apple.com/us/playlist/f3-workout/pl.u-Ldbqe0rt20zKyEK

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Freed (for all) to Lead

AO: bomber
Q: hambone , Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
PAX: Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
FNGs: None
COUNT: 10
CONDITIONS: Lonely

WARMUP: Concerned about the AOQ, the pax decided to head out towards casa de Scouten at 5:30. The slight mosey is just what everyone needed to get the blood flowing. Upon arrival, the pax noticed that 1) the houses was dark and 2) it was quiet. Fearing death / an angry M, Chunks opted not to ring the doorbell and instead we moseyed back to the startex.

THE THANG: Ever the positive influence, hambone decided to get the men moving around and routed everyone to the front of the community center with a circle up and chat.

F3 is about leadership, and with all of the accomplished men in the pax, leadership was not hard to find. With a (roughly) 5 minutes per mini-Q, each man was to take his turn leading the crew. Y’know how people would make up stories at camp with a few sentences and pass to the next man? It was gonna be like that except with less maturity.

hambone decided that the men needed to head away from the AO and took his 5(ish) minutes to move a quiet side street. The men proceeded to do “threes” with burpees at each end.

Chunks took the men back to BBQ and proceed to honor DintyMoore with BOMBS. YHC then fired Chunks.

Firefox took us back to the community center and proceeded to lead us in some bench work. Ever jealous of FF’s athleticism, YHC fired FF.

Puzzlah allowed some stretching, but then immediately took us to the hill and threatened to run. Thanks fully it was limited to bear crawls and squats. Since YHC wasn’t wearing gloves, YHC fired Puzzlah.

Understanding that hambone was being biased towards the younger crowd, the reins were turned over to Tim the Toolman who ran us back to the playground for a round of 30, 25, 15, 10 on squats, dips, burpees, pull ups. Thanks, TM–you’re now fired.

Vector, taking early offense at being snubbed because of his advanced age, opted to make the pax run again and honor t-cell with some DIDS except with ridiculous rep counts. DIDS without t-cell? You’re fired, Vector.

CubCadet, Papa Bear, Pep, and Sherlock took us out with some Mary. Truth be told, YHC was a little bit afraid of handing the reigns over to CubCadet because of his propensity for difficult ab work. YHC was confirmed with the 50 IC flutterkicks (wtf). I also want it noted that we didn’t get to Sherlock who is younger and better looking than some of the guys that went first.

MOLESKINE: The mission of F3 is to plant, grow, and service small men’s workout groups for the invigoration of male community leadership. When unfavorable circumstances hit, we will always be prepared to lead. We are not perfect and no man is an island. When circumstances hit a brother, we will always step in and push forward.

5 * 9 is 45, so theoretically 9 men should have gotten their shot. With a late start, a quick trip through the neighborhood, and YHC hogging 5 minutes and 45 seconds, not every man got his full shot. That said, it should be acknowledged that I helped us avoid the 100+ burpee buy in from Pep

ANNOUNCEMENTS: Go enjoy Chunks’ meat next weekend.

COT: Prayers and celebration for the birth of a granddaughter for Papa Bear, and prayers for the health of our brothers.

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Games with Dad – Bring your kids to workout, part 2

AO: the-knoll
Q: Wolfpack , Sooie, Ex-Pat, Pebbles
PAX: Aflac, El Capitan, Siri, Sooie, Ex-Pat, Wolfpack, morning star, Merchant, Firefox, Bumble bee (2.0), Awesome Axolotl (2.0), Link (2.0), Birdman (2.0), White Pony (2.0), Rubiks (2.0)
FNGs: 2 White Pony (2.0), Rubiks (2.0)
COUNT: 16
CONDITIONS: warm, overcast and delightful

WARMUP: (Wolfpack and Link)
I Spy With My Little Eye – Various stretches while Link called out different parts of the playground he spies (Top of a slide, a pole, a ladder). PAX has to run and touch that spot on the playground.

THE THANG:
Part 1 – baseball practice (Pebbles)
Pax team up with a 2.0 for infield practice. 1 Pax does exercise while the other runs the bases. Switch between exercise and running for 2:30.
– First Base – Lunges
– Second Base – Carolina Dry Docks
– Short Stop – Burpees
– Third Base – Merkins
– Catcher – Squats

Part 2 (Ex-pat and Birdman)
2 min each circuit, 30 sec rest/explain and mosie to other area
1. London bridge – dad goes into bridge and kid army crawls under then dad comes down or not and kid continues to make circles
2. Leap Frog to next exercise
3. Slow hold tandem crunch – face each other feet together and hold hands, one moves to a low hold for 10 seconds and then switch. Keep going for all time
4. High skip to next exercise
5. Hold squat jumping jacks – dad holds a squat and kid does 15 jumping jacks and then switch
6. Bear crawl to next exercise
7. Stacked push ups – dad on ground, kids hands on back, dad does merkin then kid does one – go till fatigue
8. Ladder – take turns following each other through the ladder making up steps as you go

Mary (Sooie) – PAX choice

MOLESKINE: this was round 2 and we’ll continue this each month. Was great to see 2 new 2.0s!

ANNOUNCEMENTS:
– pre-hab continues at 5:15 before the workout
– Plankril is on!

COT: (Pebbles)
We have many roles as fathers. One of the most important is to teach our kids what’s right and wrong. However our delivery (tone, body language, etc) is just as important as our message. Sometimes we need to be firm and enforce consiwuiendes and other times our kids need complete mercy. May we consider this and have discernment.

Requests shared and prayers said.

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The few not on 30A for Spring Break

AO: westeros
Q: Pep
PAX: Wolfpack, Firefox, Sherlock, DintyMoore, Tim the Toolman, Blueprint, Breadsticks
FNGs: None
COUNT: 8
Conditions: Cold

Warmup:
– seal claps: 15
– overheard claps: 15
– imperial walkers: 15
– good mornings: oyo

The Thang:
Dora
– run: around the school drop off circle
– exercises
– burpees: 100
– alabama prom dates: 200
– fire hydrants: 300 (one each side)
– american hammers: 200
– hand release mericans: 100
– finish with a mary

COT:
– prayer for Breadsticks dad – surgery to remove toe due to diabetes
– game night tomorrow (Tuesday) at Firefox’s house