Tag: Focker

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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

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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.

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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.

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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

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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.

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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.

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Only Wanna Be With You

AO: greenmachine
Q: Chunks
PAX: Cowboy, Grape, t-cell, Rocket Mortgage, FeelTheBerns, Young and Restless, NFT, Midwife, Natural Ice, Black Lung, Michelin Man, Legal Eagle, moneyshot, Focker, Fudd
FNGs: None
COUNT: 16
CONDITIONS: Brisk

WARMUP:
42 SSH
Stretching

THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

TEAM 1 were the Winners 3 – 2.

Circled up for some P90X Yoga for 10 mins

5 Mins of Dealers Choice Mary
MOLESKINE:

ANNOUNCEMENTS: 10 Year Anniversary Saturday

COT: Prayers for family and healing.

Always and honor to lead you men. SYITG!

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#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.

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The Final Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Chunks, Michelin Man, Focker, tampalibra, hambone, Judy, Young and Restless, Skechers, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 19
CONDITIONS: 72 degrees – perfect running weather!

WARMUP: Standard T&H warmup routine – SSH, IWs Squats, Leg Stretches

THE THANG: Partner up and RUN!!! Five PRs this morning and two others beat their six week average time. Overall a great effort by this group of determined men.

MOLESKINE: It is always easier to do hard things when you are doing it with someone else. Thank you for the consistency in coming out to run with this class. It made a huge difference. I think this is the fastest class we have ever had, and a lot of that credit goes to the running partners that encouraged the 4:13 Strong men to keep going.

ANNOUNCEMENTS: Signing Day is this Friday, 8/30 at 11:30am. All are welcome. It is a fun way to recognize and celebrate the accomplishments of these 8 men.

Reminder – No Tortoise & Hare for the next 3 weeks. We will have our first run with a brand new class on Tuesday, 9/24

COT: Skid Mark closed us out in prayer this morning.