Tag: Focker

Posted on

STAR WARS: RETURN OF THE PAX

AO: middle-tooth
Q: Toothless
PAX: Firefox, Cowboy, sooner, Focker, Pole Dancer, Puzzlah, Betty Ford, Esposa, DrRupp
FNGs: None
COUNT: 10
CONDITIONS: A balmy 30º, truly tropical compared to previous days. Puzzlah showed up in a t-shirt.

PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=265835e6546148f1

WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20

THE THANG – Rebels vs Imperials :darth-vader:

Count off 1s & 2s. 3 rounds of competition to decide the fate of the galaxy.

Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels begin a lap. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Only 1 Imperial may be disabled each lap, and Rebels start each lap collected. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato if time.

Round 2 – Hoth Escape
Rebels are behind the top speed bump, Imperials are behind the bottom speed bump. Rebels must complete a group total of 100 WWI’s per person before the Imperials make it past the speed bump.

Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees to venture beyond the speed bump and tag an Imperial, who then must then perform 10 burpees. Rebels must return and perform 5 more burpees to tag again. Switch roles and repeato if time.

Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Heroes from each side go into the middle and battles the other side’s hero. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Supermans x 50

Burpee Awards

MARY:
Obey the Droid Control Ship (aka Dealer’s Choice) to time

MOLESKINE:
Appreciate the enthusiasm for the theme and hitting the workout with gusto! Personally, I was pleased with the workout given its untested nature!

The blockade runner round was a fan fav, with Cowboy saying “I’m not sure which is worse” between the running and the merkins. Good thing we switched so he got to experience both! Notably, the two 25k Merkin challenge participants on the Imperials’ side were the last blockades standing (Focker & YHC). Defectors were key, as those blockaders who failed joined the blockade runners and were fresh on the laps.

Hoth Escape was equally un-delightful, crab-walking being a less emphasized skill. Strategy was key, but ultimately 100 WWI’s each was too high a goal and the defenders were outmatched both times, only getting about 2/3rds of the sit-ups in. Puzzlah had a sick crab-sprint that left our team scrambling to respond.

Hero Battle fittingly ended with the celebration track from Phantom Menace and Esposa winning his last battle triumphantly. The vibes were good.

ANNOUNCEMENTS:
– brewsday next Tuesday 2/4, “juiceday” alternative for leanpax taking place at the Turnip Truck in the Gulch
– leanpax has 2 weeks left! Stay strong!
– 25k Merkin challenge (see 1stf) also in full swing. 70 merkins/day for 2025! Ends Dec. 31st 😉

COT:
– Focker and family adjustments with new 3mo
– sooner with wife’s birthday yesterday but sickness and bad kiddo attitudes dampening the spirit
– Pole Dancer with his friends who had a baby successfully after pre-eclampsia and a very early delivery @ 3lbs, prayers for the next month in the NICU and getting home after that

Men, that was fun. Thanks for letting me bring a little gamification even in winter. Hope you all got a good workout through the competition element. As always, it was an honor to lead!

— Toothless :tooth:

Posted on

Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.

Posted on

Dew & Dora

AO: middle-tooth
Q: Hanes
PAX: DrRupp, Focker, Oatmeal, SalPal, sooner, Toothless
FNGs: None
COUNT: 7
CONDITIONS: Tropical Winter + Puddles

WARMUP: SSH, LBAC, OHP, FF, WMH
Jog around the track, sprint to front

THE THANG: Dora
Burpees
Squats
WWI
MTN Climbers
Lunges
American Hammers
Merkins
Bobby Hurleys (jump squats)
Freddie Mercury’s
Lunges

Control – run down the long straight on track and back, keep working out till All In. Change exercise.

Mosey to flag, 1 round of toe taps

MOLESKINE:

ANNOUNCEMENTS: NYD Convergence led by Grape. Lean Pax.

COT: Prayers for those who have lost loved ones during the Holiday Season. Prayers for healthy families and travel. Prayers for individuals who may have some trauma during this season.

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

You can’t always control your environment or the things that happen to you, but you can always try to change your outlook or the way you choose to see something or someone.
The Challenge: Be the positive change wherever you are and encourage others with your effort to shape the things that you can change.

Shout out to Oatmeal and sooner for delicious coffee and encouraging and supporting another great AM in the gloom.

-Hanes

Posted on

Salt in the Wound

AO: greenmachine
Q: SalPal
PAX: Black Lung, FeelTheBerns, Rocket Mortgage, Betty Ford, moneyshot, Focker, Grape
FNGs: None
COUNT: 8
CONDITIONS: Hateful

WARMUP: Irrelevant

THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.

Signature salt in the wound: EMOM 10 burpees for 5 minutes.

Total burpees per person = 200, just shy of my burpee sprint Q last year (205).

Average calories burned in the 500-600 range

MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.

ANNOUNCEMENTS: chili event, Grow School.

COT: fockers wife due soon, family friends with child in hospice.

Stay salty Nashville. Green Sally out.

Posted on

Parvus sed potens

AO: cruelhall
Q: Donkey Hammer
PAX: Focker, Pedialyte
FNGs: None
COUNT: 3
CONDITIONS:
51 degrees with a gentle nip in the air

WARMUP:
SSH, WMH, GM, high knees

MOBILITY:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward
Prone snow angel
Prone scorpion
Down dog to up dog under the fence and back
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – right, left, both

THE THANG:
7’s: jump squats at the bottom, merkins with extended side plank at the top. Bernie half way up bus hill.

Tabata: 1 minute on, 25 seconds off
Side lunge
Mtn climber
Prisoner squats
V ups
Kick through
High plank

MOLESKINE:
It was an elite, invite only crew. Small but mighty. The weather was perfect and the vibes were high.

ANNOUNCEMENTS:
None. Looking forward to everyone coming back from fall break. See you in the gloom next week.

Posted on

Rock Me Like A Hurricane

AO: cruelhall
Q: EZ-Go
PAX: Donkey Hammer, Pedialyte, Works for a Guy, Mistah Mistah, Accounts Receivable, Focker, EZ-Go, Young and Restless, Michael Freiburg, Black Lung, Sofa King
FNGs: 1 Sofa King
COUNT: 11
Crieve Hall showed up and showed out for a washout F3 beatdown under the pavilión.

CONDITIONS:
Noahic

WARMUP:
20 SSH

THANG: The Hurricane
Tabata (2 min on, 45s off)
Retrieve soggy coupon then…

Outer bands:
1 – Sumo Squats w block
2 – Tricep extensions
3 – WW1
4 – Decline mercs

Inner bands:
1 – Lt. Dans
2 – Bicep curls
3 – American hammers
4 – Incline mercs

Storm surge!
Thunderstruck burpee-fest

Eye wall:
Eye wall bear crawl

Eye:
6 inches with block hold

Storm surge!
Thunderstruck burpee-fest

NAMEARAMA:
Welcomed Walter aka Sofa King (sells sofas on Facebook Marketplace)

ANNOUNCEMENTS:
Nashville half-marathon – Oct 26

PRAYERS:
Smokehouse new baby in da house!

Great work boys, always a pleasure!

-EZ

Posted on

Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.

Posted on

F3 Nashville 10th Anniversary Workout

AO: stonewall
Q: princessaurora
PAX: Chunks, moneyshot, DintyMoore, Grape, Black Lung, Focker, hambone, Strutter, Midwife, floppydisk, FLO, Young and Restless, Works for a Guy, Vector, Hi-Viz, osha, Natural Ice, Toothless, Right Said, McAfee, Michelin Man, Spinal Tap, caprate, Siri, Dewey, Cowboy, Zelenskyy, Salami, EZ-Go, sooner, Splitter, Jason Callen (Deep Dish), Pep, Wolfpack, Skinny Pop
FNGs: 1 Skinny Pop
COUNT: 36
36 PAX posted at the birthplace of F3 Nashville to celebrate 10 years of making better men.

WARMUP:

Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle

Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.

Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)

Abs of choice while waiting for six.

Mosey to Tennis Courts

Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.

Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.

Mosey to Sunnyside Hill

Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.

Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.

2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)

One ten-second good morning to close things out!

COT/BOM

MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.

Can’t wait to see what the next decade holds!

Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!

BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.

PA out.