Tag: Firefox

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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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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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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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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:

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Steely Balls

AO: bomber
Q: hambone
PAX: Pep, Tim the Toolman, Black Lung, Firefox, Vector, I know I’m missing 2
FNGs: None
COUNT: 7
CONDITIONS: too warm

WARMUP: hahah good one

THE THANG: weights in a circle

MOLESKINE: don’t do a backblast a week after the workout

ANNOUNCEMENTS: yep

COT: good one

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Best opening Tracks

AO: bomber
Q: Natural Ice
PAX: Chunks, Poppa Lock, Firefox, Vector, Michelin Man, Black Lung
FNGs: None
COUNT: 7
CONDITIONS: fantastic

Warm-Up
– Side-straddle hops
– Stretching
– Merkins
– Hillbillies
– 8-Count Bodybuilders in cadence (new favorite, the “future of the burpee”) at this point Black Lung decided to join us

The Thang
Playground Circuit – Round 1 (x3):
– 10 Pull-ups
– 20 Merkins
– 30 Squats
– Mosey around the Community Center
– Pick up the six = World War I Sit-ups until all in
– Once six arrived, 1 minute continuous WWIs
Playground Circuit – Round 2 (x3):
– 10 Pull-ups
– 20 Incline Merkins / Dips
– Mosey lap around Community Center
– Pick up the six = World War I Sit-ups until all in
– 1 minute WWIs
Mary Break (mid-point):
– LBCs
– Prom Dates
– 8-Count Bodybuilders !
– Freddie Mercurys
Final Round:
– 10 Pull-ups
– 20 Incline Merkins
– 30 Squats
– Run back to the starting point

Firefox correctly guessed the playlist them of Opening Tracks to Albums -the Weezer song may have given it away
https://open.spotify.com/playlist/2wHBaQBqsTpeM4rg00r0Ir?si=6e119184a99e4836

ANNOUNCEMENTS:
Night moves is September 18th!

Thank you gentlemen for the opportunity to lead

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Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e

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3 Ring Circus: Part UNO

AO: titan
Q: Spinal Tap , Pole Dancer, Firefox
PAX: Firefox, Pole Dancer, Natural Ice, DintyMoore, Young and Restless, GameStop, Papa Bear, SalPal, Vector, Choo Choo, CubCadet, Good Morning America, Lewis Ngwenya, Salami, Sherlock, Squatter, Tim the Toolman, Wolfpack, Duvet, Capsize, Saddle Sore
FNGs: None
COUNT: 22!
CONDITIONS: perfect

WARMUP: ssh, lbac, wmh, good mornings etc

THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press

Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder

Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins

ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!

COT:
Praise for Young and Restless for coming consistently for the past year!

See link below to help our former F3 colleague F3G Noah Kinney :pray: