Tag: Focker

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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

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IronPAX Week 0 – Zachary Tellier

AO: cruelhall
Q: EZ-Go
PAX: Focker, Deep State, Donkey Hammer, Esposa, EZ-Go, Fortran, Harry Caray, Kraut, Michael Freiburg, Pedialyte, Tinkertoy, Average Size
FNGs: None
COUNT: 12
CONDITIONS:
Hotter than it should be

WARMUP:
25 SSH
25 Alternating Toe Touches
10 Low and Slow Merkins
Willy Mays Hayes
Stretch OYO while describing the Thang

THE THANG:
IronPAX is a F3 nationwide challenge issued by F3 Greenwood. It’s one HARD workout per week that competitors can upload their scores and see how they stack up.

This year is themed after RED (Remember Everyone Deployed) WODs, this week remembering U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

For time:

10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs

Submit your score here: f3greenwood.org/ipc-submit-score

Check out more about IronPAX here: f3greenwood.org/ironpax

MOLESKINE:
Very sore as I write this. Workout was sneaky but definitely caught up with us later on in the day so I’ve heard.

Good work boys.

ANNOUNCEMENTS:
– 11 year convergence next Saturday at Sevier Park
– Sept 11 convergence Thursday at Green Machine

COT:
– Prayers for our troops and their families at home and abroad

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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Round Two: Focker-Cowboy-Uppers and Lowers

AO: middle-tooth
Q: Cowboy , Focker
PAX: Focker, Black Lung, moneyshot, Sherlock, Shy Guy, Esposa
FNGs: None
COUNT: 7
CONDITIONS: Cooler. Lower Humidity,

WARMUP: Shared Warmup Duties – Plenty of Stretches – Old Men Bending Over kind of work.
And we mosey…….
Stop short and do some slap Merkins, run to the back side station by the baseball field.

THE THANG:
Section One – Work the Top Half

TABATA 1 minute work with 10 second reset
5 Australian Row (inverted rows, alternate grips each round after 10)
10 Mike Tysons
5 dry docks
Hold plank with Feet Up on top of Row Bar until reset
15 rounds total (Around rep 7 there was confession that 5-10-5 sounded light at the beginning. We all were grunting at 11) “4 to Go Boys”

Focker took over and lead up to our favorite hill.
Section Two – Work the Bottom Half

3 Exercises at the bottom
Round 1
10 jump squats
15 lunges
20 Alabama prom dates
Run to top of hill and back down
R&R x 3

Round Two
10 -Prisoner Squats
15 – Start Jumps
20 – frog pumps
Bernie to Top and Run back down
R&R x 2

Round Three
10 – squats
15 – frog pumps
20 -hip flexor pumps
Sprint to Top and mosey down

In our gassed state we all mosey to startex
T-Claps to Esposa for being out and joining lite while on IR.

MOLESKIN:
Today was round two of the Week Long Collab of Focker and Cowboy. A balanced approach of Uppers and Lowers (not teeth) BODY. Arms and Legs.
THINGS HEARD
Black Lung Met My (Cowboy’s) Spirit Animal this week.
Sherlock recounted his F3 journey ; 6 months of surviving; 6 months of keeping up; Now in the Getting Better mode.
Congrats to Esposa; Our Husband Got Long Vacation and a Raise in the same week
Focker does not like indoor workouts
Cowboy does not like treadmill running (indoors)
Bernies after Leg Day BURN
Shy Guy’s superpower is Bernies

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT: