Tag: Firefox

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Bring Your Own Kid Workout at The Knoll

AO: the-knoll
Q: Wolfpack , morning star, Sooie
PAX: Ex-Pat, El Capitan, AAA, Three Stooges, Merchant, DB, Pebbles, Firefox, 2.0’s:  Big Red, Link, Bumblebee, Tonks, FishBiscuit, AwesomeAxolotl, Birdman (2.0), Wildflower (2.0)
FNGs: 2 Birdman (2.0), Wildflower (2.0)
COUNT: 19
CONDITIONS: Warm with a sprinkle

WARMUP: stretching and motivators led by Bumblebee and Morningstar

THE THANG:
Thang1: 11’s
Burpees on one side, Big boy sit-ups on the other
Bunny hops one direction, Bear crawl the other

Thang 2: Old school movie time
Split up in pairs (Dads and 2.0)
One pax is the VCR
One pax is the Remote
Start opposite of one another. The VCR is doing the exercise while the Remote controls the speed. If the remote is running forward, VCR goes fast. If remote is running backwards, VCR goes slow. If remote pauses, the VCR holds the current position. Switch places for 60 seconds on/60 seconds rest.

Movies watched:
– Merkins
– Squats
– Big boy sit-ups

Thang 3: Infection!
2.0s were the infected and ran around tagging PAX to infect them. Three rounds with alternating movement types each round.
R1: Pax has to run backwards
R2: Pax has to run sideways
R3: Pax has to skip

Thang 3: Bear Tag Royal
All pax in Bear crawl. If you get your hand slapped your out and have to stand on the side and do your exercise of choice until the end (didn’t see any burpees?)

I believe FishBiscuit and AwesomeAxolotl were our champions!

MOLESKINE: Criss-cross-applesauce!

Thank you Morningstar for sharing a delightful message. A reminder to all 2.0s to encourage and share delight in every action. And a reminder to us dads to seek out and nourish that delight in our 2.0s.

ANNOUNCEMENTS:

COT: 1-2-3 Delight!

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The One in the Rain

AO: bomber
Q: Wolfpack
PAX: Tim the Toolman, Crawlspace, DintyMoore, Firefox, Papa Bear, Pep, Right Said, Vector
FNGs: None
COUNT: 9
CONDITIONS: You can only get wet once

WARMUP: Mosey to upper parking lot. BAC, BAC BACs, Imperial Walkers, WMH.

THE THANG:

Thang 1:
Four Corners (Was going to do a triangle, but that parking lot was so perfectly square decided to go with that and add an extra set)

Perform the exercise and run to the next corner making your way around the square. 7 rounds in total.

R1: Burpees, 7 reps at each corner
R2: Flutter Kicks, 14 reps at each corner
R3: Merkins, 21 reps at each corner
R4: Squats, 28 reps at each corner
R5: Carolina Dry Docks, 21 reps at each corner
R6: WW1, 14 reps at each corner
R7: Iron Mikes, 7 reps at each corner.

Thang 2:
3 sets of Bear Crawls from the community center, up the stairs to the upper parking lot

Mary:
Plankapalooza
20 seconds high plank
20 seconds low plank
15 seconds high plank
15 second low plank
10 seconds high plank
10 seconds low plank
5 seconds high plank
5 seconds low plank

MOLESKINE:
It may have been uncomfortable to roll around in the wet and and bear crawl up a waterfall, but a reminder that it’s good to go out of our comfort zones and test ourselves from time to time. Great work Pax!

ANNOUNCEMENTS:
Bring your kid to workout day next Tuesday at the knoll. DM me if you have any questions.

Biscuit run tomorrow.

Murder mile March 28 at GreenMachine

COT: silent reflection for all prayers both said and unsaid.

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Leap Day! (Almost)

AO: titan
Q: Grape
PAX: preacherman, Right Said, Crawlspace, Sherlock, Black Lung, Pep, Natural Ice, Firefox, greyalbum, Tim the Toolman, Spinal Tap, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: warm and windy! Got done right before the showers

WARMUP:
20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: In honor of my son’s 1st real birthday tomorrow (he’s turning 4…or 1…or something) we worked on our leaping ability with a jump-themed playlist

Mosey
Stop at various points to do 20 crunchy frogs IC
At the ellipse, partner up for Dora

LEAP
100 LBC’s
200 E2K (mountain climbers)
300 APD’s
4:00 Plank (1 minute at a time with 20 seconds of rest)

Mosey to hill

FROG
Frog jump up hill, run down
Run up hill, run back down
Obama up hill, run back down
Grapevine run to startex

MOLESKINE: those frog jumps really wrecked me. Hope you guys enjoyed the Mary themed Dora. Thanks for having me!

ANNOUNCEMENTS: biscuit run, plankpril

COT: Grey’s adoption, upcoming surgeries, selfish parenting

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Gutenberg

AO: bomber
Q: Grape
PAX: Avalanche, Black Lung, Pep, Vector, Cream Cheese, Right Said, Crawlspace, Firefox, CubCadet, Tim the Toolman, Michelin Man, DintyMoore, Sherlock
FNGs: None
COUNT: 14
CONDITIONS: as Crawlspace said, this is the one month per year of perfection

WARMUP: 20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: Mosey for a bit on the greenway

Flower

Jack Webb to 8 then back down

2/23/1455 the first Gutenberg Bible was printed, so we went to church

Mosey to church number 1
10 Burpees
Mosey to church number 2
10 Burpees
Mosey to playground
10 Burpees

Sets of 55 reps with 5 pull-ups in between

B- BBSU
I- Irkins
B- Bobby Hurleys
L- Lt. Dans
E- elbows to knees (mountain climbers)

MOLESKINE: thanks for letting me lead this morning! Good work out there!

ANNOUNCEMENTS: Biscuit run, Plankpril

COT: Mental, physical, and emotional health of our communities and families

:grapes:

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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Anterior Mid Cingulate Cortex

AO: bomber
Q: Chunks
PAX: Crawlspace, hambone, Sherlock, Hair Band, CubCadet, Michelin Man, Tim the Toolman, Focker, Vector, Papa Bear, Firefox, Right Said, Wet Wipes, DintyMoore, Pep, 8 Ballz
FNGs: 1 8 Ballz
COUNT: 17
CONDITIONS: Brisk but Nice

WARMUP: Not today!

THE THANG:
Today’s goal was to grow our Anterior Mid Cingulate Cortex by doing hard things to accelerate our tenacity.

10 Burpee Buy In
Mosey to rock circle on the greenway
9 Burpees
Mosey back to parking lot with the abandoned Mercedes
8 Burpees
Boo Boo Bear Crawl to first island with left leg up
Boo Boo Bear Crawl to next island with right leg up
Mosey back to starting island
7 Burpees
Mosey to rock circle on the greenway
6 Burpees
Mosey back to parking lot with the abandoned Mercedes
Peter Parker/Alligator Merkins to first island
LT Dan Broad Jumps to next island
Mosey back to starting island
5 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
3 Burpees
Lunge Walk to last island
Mosey back to starting Island
3 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
5 Burpees
Squat shuffle left foot first to first island
Squat shuffle right foot first to next island
Mosey back to starting Island
6 Burpees
Mosey to Startex
7 Burpees
8 Burpees
9 Burpees
10 Burpees
20 LBCs
30 secs of flutter kicks

MOLESKINE:
Always an honor to lead at any AO, but this being my first time to Q at the illustrious Bomber was special. Hope everyone had a good time and grew their aMCC.

Welcome to 8 Ballz!
ANNOUNCEMENTS:
Brew Ruck 2/17/24 check slack or connect with Red Skull
@papabear needs some helpers to move a few pieces of furniture tomorrow at 9 am.
COT:
Prayers for @cowboy and family
Prayers for mental health. Don’t suffer in silence. Seek out others to talk to. We are not meant to do this thing called life alone.

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Just Another Rainy Friday

AO: bomber
Q: hambone
PAX: Chunks, Tim the Toolman, Papa Bear, Pep, Vector, Aquafina, Avalanche, CubCadet, DintyMoore, Firefox, Spinal Tap, Puzzlah
FNGs: None
COUNT: 13
CONDITIONS: Wet and quiet

WARMUP:
15 x SSH IC
12 x IST IC
14 x TS IC
GMs OYO
13 x Squats IC

THE THANG:
Mosey to McCabe Pub, 5 Merkins IC
Mosey down the street; 5 mins of bear crawls
Mosey north for a bit, squats for the six
Mosey south for a bit, squats for the six

6 mins of Mary

Mosey to the bottom of our favorite hill; Pax completed Jacob’s Ladder (7 trips up the hill, increase burpees on each one)

MOLESKINE:
1) YHC wanted to do some moving around. Coming off of a busted ankle, I appreciate the pax putting up with some slow jogging as we checked the area out.

2) While walking into coffeeteria, @Puzzlah pointed out to me that his entire front size was wet but back side was dry. This is the upside to doing burpees

3) Distance totaled 2.5 miles for the whole workout

PRAYERS:
1) Prayers for Cub Cadet’s coworker being recently diagnosed with throat cancer. Prayers for peace and strength in a difficult time
2) Prayers for @Supernova’s mother-in-law after her passing after illness. We pray she is safe in the Lord’s arms and that his family finds peace in a difficult time.

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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

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Staying Warm by the Fire 🔥

AO: middle-tooth
Q: Toothless
PAX: Topanga, sooner, Rocket Mortgage, monster biscuit, Betty Ford, Cowboy, Black Lung, Firefox, moneyshot, Young Pawn
FNGs: None
COUNT: 11
CONDITIONS: Crisp and clear, some mumblechatter about it being too cold and being ready for spring. The Q was prepared to address this concern.

TUNES: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=aHk7_t1wRMOsKetBfl43wQ&pi=u-KhB6nvHMTeuB

WARMORAMA

– SSH x 30
– Active warmups down lot to light pole

THE THANG

PAX count off forming three groups

– Group 1 does an Indian run for 2 laps
– Group 2 does an exercise on the ground
– Group 3 does a standing exercise around Group 2

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four sets (2 mins AMRAP in each station based on runners):
1. Hand Release Merkins, Tree Huggers
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs

Circle up for…

Rings of Fire 🔥

Thunderstruck
– High and low plank, up or down on “thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squats, up or down as directed

ANNOUNCEMENTS:
– Night Moves at Frothy Monkey in the Nations Wednesday at 1800 hours
– Last 2 weeks of #leanpax

MOLESKINE:
It was an honor to have a little homecoming back to #middle-tooth. Everyone showed up for corporate 😆 The men all pushed themselves this AM and I dare say managed to stay warm!

— Toothless 🦷

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BlackLung Monday Mayhem #1

AO: westeros
Q: Black Lung
PAX: Spinal Tap, Crawlspace, Vector, Firefox, Pep, Chunks, Wolfpack, Siri, Natural Ice, Salpal, Grape, Tim the Toolman, Sherlock
FNGs: None
COUNT: 14
Chunks decided that once a month, Westeros is holding a “Monday Mayhem” with intentionally difficult workouts. I was honored to be invited for the inaugural event and did my best to deliver.

CONDITIONS: Cold and dreary
WARMUP: non-existant
THE THANG:
Burpee apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 3)
Run to tennis courts

Ab blaster:
30 WWIs, 30 4-ct flutter kicks, 20 leg lifts, 100 mountain climbers, 30 WWIs, 25 flutter kicks, 15 leg lifts, 50 mountain climbers, 20 WWIs

Tabata: (40 seconds exercise, 20 seconds rest); 3 sets per round (9 minutes):
Round 1: Jump Squats, Burpees, WWIIs
3 Tennis Court Sideline Suicide Runs

Round 2: Iron Mikes, Hand Release Merkins, LBCs
3 Tennis Court Sideline Suicide Runs

Run back to start just in time for 20 more hand-release merkins (~80 total) and 10 more burpees (~100 total)

Always a pleasure to lead. Thanks to Chunks for the invitation.