Tag: Freakonomics

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Cold Air Don’t Care

AO: handsomizer
Q: Grape
PAX: Natural Ice, Black Lung, Freakonomics, Red Skull, Young and Restless, Plunger, Lube (F3 STL)
FNGs: None
COUNT: 8
CONDITIONS: cold, but not cold enough to wear sleeves

WARMUP: “Say Anything” run- pass the speaker and run to front with speaker over your head- we did a loop that was exactly 1 mile

THE THANG: Deck of Death- Hearts were Merkins, Spades were squats, Diamonds were dry docks, Clubs were WW1’s; Jack and Queen were 10’s, Kings and Aces were stair runs with a burpee

The Boss, Mr. Springsteen, serenades us as we completed 74 reps of each exercise and 8 total stair runs

MARY: 4 MoM dealers choice

ANNOUNCEMENTS: Brew ruck, lean pax, etc

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12 Coupons of Christmas

AO: titan
Q: Natural Ice
PAX: Black Lung, Red Skull, Michelin Man, Pep, hambone, Right Said, Chunks, Crawlspace, Spinal Tap, Salpal, Freakonomics, Tim the Toolman, Focker, Detective Pikachu, Natural Ice, Opie and Beatle
FNGs: None
COUNT: 17
CONDITIONS: Merry and Bright

WARMUP: A Quick run through of the usual suspects SSH, OHP, LBAC, SC, WMH

PAX grabbed all the coupons available and went out to the play ground.

THE THANG: 12 Coupons of Christmas

Similar to the 12 days of Christmas but better, PAX received a present each round building on top of the previous round, starting with “A jog around the building”. For each round PAX performed the new work out as well as all exercises proceeding it

1. And a Jog around the building (1×12=12)
2. Two Blockies (2×11=22)
3. Three Pull ups (3×10=30)
4. Four block Squats (4×9=36)
5. Five Overhead Block Press (5×8=40)
6. Six Block Derkins (6×7=42)
7. Seven Curls (7×6=42)
8. Eight Block Sit Ups (8×5=40)
9. Nine Mountain climbers (9×4=36)
10. Ten American Hammers (10×3=30)
11. Eleven Block Dips (11×2=22)
12. Twelve Lt Dans (12×1=12)

In the end, YHC’s generously gave the PAX 364 and ran over 2 miles.

Playlist was a variety of Rock/Punk Christmas music

Prayers were lifted and announcements announced

Thank you for the opportunity to lead!

https://open.spotify.com/playlist/2WRg0IlN8BRdAlkJAGMrgB?si=00ff9b9f7d4f4c0b

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Dealers Choice

AO: handsomizer
Q: Cuban Missile
PAX: Blueliner, bluemule, Grape, Focker, Natural Ice, Freakonomics, Chunks, Hair Band
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP: Side Straddle Hops, Arm Circles, Willie Mayes Hayes

THE THANG: Mosey to the stairs. Dealers Choice of exercise, but dice determine the reps. Finish with Tai Chi breathing.

ANNOUNCEMENTS:
Remember to be nice to people this holiday season, you never know what someone else is going through.

Prays with Hair Band and his family while they are dealing with the loss of his grandmother

COT:

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Dealer’s Choice

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Salpal, Natural Ice, Freakonomics, Young and Restless, Cuban Missile, Cash Cab, Mr Emcee (Tallahassee), Plunger, Blueliner
FNGs: 1 Blueliner
COUNT: 12
CONDITIONS:
Last nice morning before it gets cold

WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.

ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving

The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.

Thanks as always for the honor to lead.

SYITG,
Chunks

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Hoover Ball

AO: titan
Q: DintyMoore
PAX: Chunks, Freakonomics, Red Skull, Recharge, Supernova, Crawlspace, Tim the Toolman, Focker, Solo Cup, Spinal Tap, hambone, Black Lung, preacherman, Good Morning America, Hitchhiker, Mr. Emcee
FNGs: None
COUNT: 17
CONDITIONS: Cool and clear

WARMUP:
Mosey to top of Dog Park
Shoulderama
– Arm Circles (forward and back)
– Seal claps
– Overhead Press
– Michael Phelps
Slow and Low Squats – five count

THE THANG:
Mosey to Volleyball courts
Split into 2-4 teams.

Hoover Ball
Medicine ball volleyball
Ball caught in front court must travel to back court on other side
Ball caught in back court must land in front court
Play the ball off the net within these rules
Scoring is like tennis – 15 – 30 – 45 – Match
Game is scored to first team to 5 points

All of this modified to both courts doing 5 merkins each time the heavy ball hit the sand.

Grunge Greatest Hits were played via Spotify

MARY:
Mosey to StartX
Indigenous People Run with medicine ball

Ring of Fire with Med. Ball in middle while PAX held high plank. Goal was to be last PAX planking while keeping the med ball in the middle. Various activities kept those who left the circle occupied while @vector @timthetoolman and @goodmorningamerica battled to the end of our time.

ANNOUNCEMENTS:
A brief history of Hoover Ball origins were shared by Mr. Emcee. President Hoover typically did this activity on a regular basis and even held cabinet meetings following this regiment. Analysis of equipment was too firm and too prickly so perhaps the next Q will heed those suggestions.

Hobblin Gobbler on 11.23 at Green Machine

No Noise November continues

COT:
Praise/prayer for a good report on @Nancy on latest scans. Praise for @rightsaid and @crawlspace dad who was able to come home after open heart surgery last Friday. Continued healing for both.

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The Haunted Doll

AO: handsomizer
Q: Natural Ice
PAX: Cuban Missile, Natural Ice, Frasier, Supernova, Slumlord, Freakonomics, Spinal Tap
FNGs: None
COUNT: 7
CONDITIONS: Perfect

WARMUP: SSH, LBAC, the old stretches

THE THANG: HAUNTED DOLLLLLLLLLLLLLLL

YHC asked his 6 year old daughter if by chance we had a haunted doll in the house. She proceeded to pull a terrifying Madam Alexander doll out of a bathroom drawer. This was an old doll given to her by my M, and so old that its head was literally hanging by a thread.

PAX was tasked with GETTING RID OF THE DOLL!

The thing:
1 pax instructed the group to do an exercise at the startdex, while he ran away from the group to ditch the doll some where far away. Once he returned after ditching the doll, the rest of the PAX went on a moseying hunt to find the cursed doll. If PAX could not find the doll a set of work out dice were invoked to give hot/cold clues to the dolls location. Work out dice consisted of a list of exercises (merkins, burpees, mt climbers etc) and a length of time or number of reps to perform the exercises.

Once the doll was found, we rinsed and repeated until of pax had a chance to ditch the doll.

Stairs were climbed and burpees were burped.

Thank you again for the opportunity to lead!
Natty Ice outtttt

COT:

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How to make burpees easy

AO: handsomizer
Q: Focker
PAX: Grape, Slumlord, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: the best

WARMUP: mosey for 40 yards until my metallic ankle locked up. Then yoga to loosen up and get that new blood produced and pumping

THE THANG: on the stairs, after each round, run to the top and back down to next landing
20 SSH
20 burpees
20 drop squats
20 dry docks
20 heel lifts
we added a pump to the burpee every round. For example on round #4, we did 4 merkins on each burpee
5 rounds completed
Burpee count 100 (but 220 burpees worth of merkins)

MARY: breath work and heart rate

ANNOUNCEMENTS: nah

COT: my favorite coffeeteria so far in my year and a half of F3. Small group this morning led to some great chances for opening up

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Octoburpee, Stairs and Yoga

AO: handsomizer
Q: Chunks
PAX: Pep, Supernova, Right Said, Salpal, Freakonomics, Natural Ice, caprate, Spinal Tap, Grape, Rocket Mortgage, Cuban Missile, slumlord, Mario (F3 Huntsville), DoubleMint (F3 Richmond)
FNGs: None
COUNT: 15
CONDITIONS:
Cool, Dark and a little foggy

WARMUP:
41 SSH
Right over Left
Left over right
WMH
Good Mornings
Little baby Arm Circles forwards and backwards

THE THANG:
10 Burpee Buy In – Focus on Form Don’t Rush

Pass the Speaker mosey to Stairs

10 Burpees at top of Stairs

Mosey Down Stairs

10 Burpees

Stairway to Heaven – Push up on each step to top – Jog across each landing

10 Burpees

Mosey Down Stairs

10 Burpees

Lunge up to first landing

10 Burpees

Both Feet Each Step

Squat each step

Partner Up Wheel Barrel

Switch Partner Up Wheel Barrel

10 Burpees
Mosey to Bottom of Stairs

10 Burpees
Run to Top of Stairs

10 Burpees

Mosey to Startex
10 Burpees
Octoburpee Challenge complete

Transitioned to Active P90X Yoga – Downward dog, Warrior 1, 2 and Reverse Warrior
MARY:
5 mins of Dealer Choice
ANNOUNCEMENTS:
Night Moves Next week on 10/12
Firefox Game night
Toolman SSH on 10/27

COT:

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Coupons and Futbol

AO: titan
Q: Detective Pikachu
PAX: Freakonomics, preacherman, Sherlock, Right Said, Chunks, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Almost Autumn

WARMUP: Standard Items (Imperial Walkers, Cherry Pickers, Baby Arm Circles)

THE THANG: 4-station circuit hitting Upper Body, Lower Body, Core, and Cardio
Round 1: bench press, squats, flutter kicks, block mosey
Round 2: curls for the gurls, deadlifts, crunches, farmer’s carry
Round 3: overhead press, weighted Alabama Prom Dates, mosey
Finished with a great, quick game of association football

ANNOUNCEMENTS: lots of 2nd F coming up. Stay tuned to Slack for deets

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Nintendo 64!

AO: handsomizer
Q: Grape
PAX: Slumlord, Frasier, Natural Ice, Salpal, Spinal Tap, Freakonomics, Rocket Mortgage
FNGs: None
COUNT: 8
CONDITIONS: early mist to cool us down

WARMUP: 10 SSH
10 LBAC F
10 LBAC R
10 OH claps
10 Seal claps
10 Moroccan night clubs
10 OH press
10 IW
10 Hillbillies
Mosey to bottom of steps

THE THANG: 64 reps each on the way up the stairs, 16 on each landing, then run back down and start together on next exercise

Newton’s Cradle
Irkins
No hand merkins
T ups
Elbows to knees
No surrenders
Dips
O squats

ANNOUNCEMENTS: brewsday Tuesday, night moves on 10/12, octoburpee begins Monday

COT: prayers for @salpal travels
Prayers for @slumlord business partner Ronnie
Prayers for @natural_ice with layoffs at work