Tag: Focker

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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.

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SUMMERISOVER

AO: greenmachine
Q: Grape
PAX: Triple Pane, Focker, Rocket Mortgage, Michelin Man, Cowboy, moneyshot, Sherlock, Haines
FNGs: None
COUNT: 9
CONDITIONS: in honor of the name of the workout, it felt like Fall

WARMUP: SSH, LBAC F, LBAC R, Michael Phelps

THE THANG: spelled out summer is over with 12 reps each on an escalator:
S- SSH
U- Hammers
M- Merlin’s
M- mountain climbers
E- E2K (LBC)
R- Reverse lunges
I- IYT
S- squats
O- Original burpees
V- V ups
E- E2K (Peter Parker)
R- Reverse burpees

ANNOUNCEMENTS: 9/11 convergence, 9/14 convergence, check slack

COT: prayer for Focker to be unselfish with a pregnant wife and sick child

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Tortoise & Hare, Episode 5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Focker, hambone, Longhorn, Decaf, Young and Restless, Chunks, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 18
CONDITIONS: 66 degrees – a perfect morning for a run

WARMUP: Five Points led us through the warm up this morning. SSH, IWs, Squats, Leg Stretch, WMHs

THE THANG: Find your Pace Group and RUN!!! We had two PRs this morning: Temper Tantrum at 26:40 and Five Points with a new PR and class record 25:36. This is the fifth consecutive run that Five Points has brought home a new PR!

MOLESKINE: The F3 participation in our morning runs is making such a huge difference. I don’t think that we have ever had a class with so many sub 30 runners.

Next Tuesday is the final run with this class. I am expecting to see 8 PRs to close down this installment of Tortoise & Hare. Make plans to join us for the final run.

ANNOUNCEMENTS: Signing Day for this class is Friday, 8/30 at 11:30am. Join us for this fun celebration and stick around for a great lunch.

COT: Prayers for strength, endurance and thanks for new life.

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Til the Night Closes In

AO: greenmachine
Q: Hipster
PAX: moneyshot, gov’t mule, Sherlock, Focker, Cowboy, FeelTheBerns, Black Lung, Hanes, t-cell, Triple Pane, Michelin Man, Legal Eagle, Peabody, None
FNGs: 1 None
COUNT: 14
CONDITIONS: Smooth

WARMUP: Mosey to the 50, standard warmup fair

THE THANG:

12 Days of Fitmas

PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back

…and so forth til we get through all 12 days/rounds.

1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins

The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.

MOLESKINE:

ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack

COT: greatful to be able to lead this morning, thanks for having me Greenmachiners

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Tortoise & Hare, episode 4

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Hair Band, Chunks, Natural Ice, hambone, SalPal (retired), bluemule, Focker, Judy, Decaf, DintyMoore, Spammer (Charlotte), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: Unbelievable beautiful mid-August morning – 68 degrees and a break in the humidity.

WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.

THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.

MOLESKINE:

ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9

COT: Prayers for focus, strength and endurance.

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Queen of the Stairs

AO: handsomizer
Q: Grape
PAX: Strutter, Focker, Spinal Tap, Natural Ice, Freakonomics, bluemule, Patty, Salami, caprate, Old Maid
FNGs: None
COUNT: 11
CONDITIONS: wonderful, especially with the sounds of Freddie Mercury in the background

WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs

THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks

MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.

ANNOUNCEMENTS: check slack, things seem a little slow?

COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more

:grapes:

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.