Tag: Focker

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Pep does it again

AO: greenmachine
Q: Pep
PAX: Grape, Cowboy, Toothless, bluemule, Focker, Shania, moneyshot, Shy Guy, Peaches,d-flat
FNGs: None
COUNT: 11
CONDITIONS: January warm

Playlist: 80’s karaoke, provided by Grape
Grade: A

WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings

THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary

ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)

COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)

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12 Days of Squatmas

AO: cruelhall
Q: tampalibra
PAX: Esposa, Donkey Hammer, Focker, Pedialyte, Tinkertoy
FNGs: None
COUNT: 6
SSH x 50
Squats SL x 10
Late penalty burpees x 20

THANG:
12 Days style – 1 rep of the first, 2 reps of the 2nd + 1 rep of the first, etc

Intentionally threw a ton of new movements focused on foundational strength, taking care of core, low back, and shoulders.

Rx: 30lb block

– Pistol hop (from a sitting position, holding block, single leg get up with power hop). 1 each leg.
– Worthy squats (Squat with straight arm block hold, we’re not worthy at the bottom)
– Referee jump. Modify to Iron Mike if needed (2 is 1)
– Around the world deep squat (4 each side, block around your noggin and back)
– Tennessee Wedding Dates (Hold top of APD with block overhead, reach it back down behind head and back up)
– Haunted tower (plank feet on bench and block in front, hands step up onto block and back down. 6 each side)
– Block pullover (Press block out front, back in, hinge it over your head and back (like you’re taking off a sweater))
– Thruster
– Angel crunch (crunchy with a block and on the picnic table)
– Ground 2 OH (block go on ground now block go overhead)
– Hinge squat (block squat, hinge and like your six at the bottom and back down)
– Plank reach (low plank, reach and touch block, rocking at full extension to extend further

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Trail Runners 50K training =?utf-8?q??= 🤡

AO: nashville-running
Q: Chunks
PAX: Natural Ice, Right Said, Derby, Juicy J, Focker, Chunks
FNGs: None
COUNT: 6
CONDITIONS: 26 degrees NP

WARMUP: upper left groin stretch

THE THANG: 5.1 mile Mossy Ridge Trail run

MOLESKINE: good conversation trying to stay warm

ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:

COT:

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Emergency Q

AO: detention
Q: Donkey Hammer
PAX: Accounts Receivable, Movin On Up, Cal Worthington, Pedialyte, Esposa, Tinkertoy, Kraut, Harry Caray, Fortran, Deep State, Michael Freiburg, Focker
FNGs: None
COUNT: 13
CONDITIONS:
48 degrees, dark

WARMUP:
easy short loop, old man stretches

THE THANG:
short jog to Sir Winston Church Hill

11’s – atomic merkins at the bottom, jump squats at the top

short jog back to the start
Tabata 40 seconds on/15 seconds off- multiple rounds of Jane Fondas, SLR, imperial walkers, hillbillies, calf raises, Freddy Mercs, shoulder taps

MOLESKINE:
Thanks for letting me be the emergency Q. We made it up as we went but the energy level was high. Most animated coffeeteria I’ve seen in a while.

ANNOUNCEMENTS:
Crieve Hall Butter Ball Crawl this Thursday. Run starts at 7am. Coffee and pancakes after. Bring the whole family. EZ-Go sent out a sign up for planning purposes. $5 donation encouraged. We will also meet up Wednesday night for prerun planning and putting out signs. I’ll send out a time when I know it.

COT:
Thinking about Deep State ‘s aunt and Dale Clay.

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HAIL HYDRA

AO: greenmachine
Q: Natural Ice , Chunks, Squatter
PAX: Pep, Esposa, SalPal, Grape, Topanga (Scott), Focker, Cowboy, Young and Restless, Hipster, Wham-O, Betty Ford
FNGs: None
COUNT: 13
CONDITIONS: Low 40s and perfect

WARMUP: NO SSH FOR YOU Pep!!!
Why warm up when you can run to the track :man-shrugging:

THE THANG: The 3 Heads of Hydra

Squatter kicked off the first 15 minutes with a simple and effective concept

Start at 0m
10 merkins, 10 burpee broad jumps, 10 air squats, 10 lunges, 10 flutter kicks, bear crawl to the 100m line, run the rest of the track (picking up the 6), and rinse and repeat.

YHC took over at 5:45

Starting at the end of the field with performed 30 SSH – (My psyop to get the full PAX into cadence was a complete failure)
10 8-count body builders, 20 Big Boy Sit Ups and we ran to the other side of the field to rinse and repeat.

Now that we are over Ocotburpee, 8 count body builders are all the rage.

Lastly Chunks closed us out.
Sprints up the hill, sets of Perfect Merkins, Burpees :pinched_fingers: the perfect way to close out a beat down before ending with some light stretching.

MOLESKINE: IMHO – Co Qs should be about keeping the momentum high and not planning to much as team. Mission accomplished

ANNOUNCEMENTS: Percy Warner Accent this Saturday, f3 Afterhours/Afterdark/NightF3 next Thursday, Turkey Trot in Crieve Hall, Grow School in December

COT: Prayers for the Clay Family, Lifting up Hipster, and for all of us to lean into community as we are not built to grow/thrive on our own.

I am thankful for you guys!
-Natty Out

All typos courtesy of me writing this out and not using Chatgpt

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Help I’ve Fallen and I Can’t Get Up

AO: cruelhall
Q: Tinkertoy
PAX: Matador, Works for a Guy, Esposa, Kraut, Pedialyte, Harry Caray, Focker, Pound Puppy
FNGs: None
COUNT: 8
CONDITIONS: Optimal at 56*

WARMUP:
Dynamic: mosey/toy soldier/donkey kick/side lunge.
Static: GMs/bow to ground/hand to sky/broga/squat to straight leg

THE THANG:
3 rounds
-30 step ups (15 each leg)
-lunge down
-mosey back
Hold plank until all in or go for an extra round

3 rounds
-25 chair squats
-low prisoner walk down
-mosey back
Hold plank until all in or go for an extra round

3 rounds
-20 pistol squats (10 each leg)
-side lunge down
-mosey back
Hold plank until all in or go for an extra round

Beep test (20meters)
-go until no one is left
Jog around test until all in

Marry abb circle for 3min.

MOLESKINE: Focker would rather run than participate in leg day. Works for a Guy defeated the beep test. Matador and Harry Caray honorable mention.

ANNOUNCEMENTS: Butterball run

COT: Prayers for Dale’s family and community as they deal with sudden loss. Reminder that life is fragile. Prayers for Pound Puppies family as his work travel picks up.

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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Deck of Horrors!!!! Ft. Cotton Eye Joe =?utf-8?q??= 🃏🪕

AO: cruelhall
Q: Toothless
PAX: Tinkertoy, Smokehouse, Focker, Esposa, Donkey Hammer, Kraut, Matador, EZ-Go, Harry Caray, Michael Freiburg
FNGs: None
COUNT: 11
CONDITIONS: Clear and crisp, but mild feeling for the temp.

WARMUP:
– Side straddle hops x 31
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
– Zombie walk out & back

THE THANG:

First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the lyrics

Deck of Horrors!!! :wolf: :spades: :diamonds: :clubs: :heart: :male_vampire:

To the pavilion, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger a flat 10 reps of a harder exercise
– Aces have their own deviltry

Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Broad Jump around the square
Clubs :clubs:
– Digits = LBC’s
– Royals = V-Ups
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl around the square

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire

MOLESKINE:

Instructions were for the next man pulling a card to do half the reps before getting up to pull the card so we keep it moving. That worked once we got the hang of it.

The Aces were obviously everyone’s favorite, and the mumblechatter peaked during Cotton Eye Joe as predicted. Fan favorite, sure to be repeated soon! Honestly I was pretty wiped by the time we got there but we made it through.

We completed all but 4 cards! That brings the total reps to very close to the following full counts:
– 144 x Squats
– 30 x Squat Jumps
– 144 x LBCs
– 30 x V-Ups
– 144 x High Knees
– 30 x Hopping Hillbillies
– 144 x Dry Docks
– 30 x Diamond Merkins

Not counting the Aces, that’s 700 reps of good work, more than the standard Dora, and the Aces were some good work too. Way to keep it moving men!

Coffeeteeria was a smashing success with a co-brew from Toothless and Esposa, with Esposa bringing gatorade and even Twisted Tea for the road…well not for the road but you get it.

ANNOUNCEMENTS:
– f3dads workout was this AM!
– Esposa on Q for Halloween, or for the daring, handsomizer will be aiming for the local in-workout record of 315 burpees

COT:
– Prayers for the family Focker was visiting with their newborn experiencing complications
– Prayers for Prayers for YHC (Toothless) for the move to Crieve Hall in December and the current home selling in the meantime

As always, it was an honor to lead, men! Thanks for having me out, and I’ll be seein’ ya!

— Toothless :tooth:

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123 Burpee

AO: detention
Q: Esposa
PAX: Uncle Jerry, Pedialyte, Focker, Grape, Donkey Hammer, Andrew McDermott, Harry Caray, Young and Restless, Accounts Receivable, Matador, Fortran, EZ-Go, Topanga (Scott)
FNGs: None
COUNT: 14
CONDITIONS: very crisp

WARMUP: Broga followed by burpee Apocalypse

THE THANG: Deck of Cards
:clubs: lung 2=1
:hearts: Arods= j-low with a pickle pounder
:diamonds:Superman’s
:spades: Merkins
Aces. 11 burpees plus the work out

MOLESKINE: get it

ANNOUNCEMENTS: 2.0 work out, Crieve Hall Butter Ball Crawl

COT: Prayer

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment