Tag: G-string

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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1979 – Smashing Pumpkins

AO: pain-train
Q: Chunks
PAX: Young and Restless, Pep, G-string, Cheeks, Roadkill, FLO, Squatter, Sooie, Wolfpack, Stubs, Half Lyfe, Hooters
FNGs: None
COUNT: 13
CONDITIONS: Perfect

WARMUP: Gave a 5 minute warning for the PAX to warm up.

THE THANG:

Partner Up and mosey to grab a coupon per team

Mosey to Church parking lot

Burpee Apocalypse

Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch

Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch

Round 3
Partner 1 Run
Partner 2 – Curls
Switch

Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch

Round 5
Partner 1 Run
Partner 2 Swings
Switch

Round 6
Partner 1 Run
Partner 2 Squats
Switch

Repeato! – Got to Round 4

Was great to see some guys pushing and racing each other back to their partners.

All of us took a mosey around the van corral and sprinted back to the coupons.

Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.

Stacked the coupons and mosey’d back to Startex

Finished up with another Burpee Apocalypse and some flutters.

MOLESKINE:

Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.

ANNOUNCEMENTS:

Check Slack or ask Wolfpack

COT:

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Buffet style

AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect

WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey

THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.

MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.

ANNOUNCEMENTS: see general channel

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The people have spoken… THE GAUNTLET!!!

AO: pain-train
Q: Wolfpack
PAX: Half Lyfe, Roadkill, G-string, FLO, Motorola, Derby, El Capitan, Hooters, Chili Dip
FNGs: 1 Chili Dip
COUNT: 10
CONDITIONS: Bright stars and wet grass.

WARMUP: Mosey to get coupons.

THE THANG: THE GAUNTLET!

Cones arranged in Gauntlet fashion. PAX starts with one rep and increases by one at every complete circuit.

Cone 1: Squats
Cone 2: Merkins
Cone 3: Coupon Presses
Cone 4: Burpees
Cone 5-6: Lunges
Cones 6-7: Bear Crawl
Cones 7-8: Sprint
Cones 8-1: Walk/Rest

15 minutes non stop
6 minute AB Tabata
15 Minutes non-stop (In Reverse Cone Order)

MOLESKINE:
I believe G-string got up to 12 circuits in Round 1 :muscle:

Welcome Chili Dip!

ANNOUNCEMENTS: Iron Pax, Night Moves, Check Slack

COT: Siri baby coming soon!

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Handmade Q

AO: pain-train
Q: El Capitan
PAX: Roadkill, Derby, G-string, Half Lyfe, Motorola, Timber, El Capitan, Siri, Cheeks, FLO, Hooters
FNGs: 1 Hooters
COUNT: 11
CONDITIONS: nice & cool (for August)

WARMUP:

Climb stretch routine
Warrior flow stretch to Bac, bacbacs 10x
Don Quixotes 10x
Good mornings 5x
Motivators to 7

THE THANG:

Part 1: 75-50-25 (OYO – Hero-style finish)

Round 1
75 Diamond Merkins
75 Monkey Humpers

Round 2
50 Lunges (1 is 1)
50 WW2

Round 3
25 Burpees
25 American Hammers (4 count)

Part 2: Memory Relay

Two teams – two sets of memory cards facedown (12 pairs each)

One player from each team will search for a match, then perform the exercise written 12x

Other pax will perform various exercises while waiting to rotate.

Jump squats
H-S-K-T
Donkey Kicks
Jane Fondas
Break dancers

Rotation occurs once the memory card player completes his 12 reps.

First team to find all matches wins.

Teams flipped & repeated the game.

Mosey’d the loop, then did 5 minutes of MARY.

MOLESKINE:

We live in a world that is more and more automated. AI can help with all sorts of menial tasks at work… but what if the menial is good for us?

There’s something about working with your hands and enjoying the fruit of your labor that is so satisfying. My day job is a lot of manual labor (lifting boxes, printing, shipping, trimming posters, typing, etc.). I like seeing a clear desk at the end of the day, knowing that my work is complete.

Reflect on the satisfaction you get from finishing a physical task, whether it be a workout, yard work, your day job, etc. Give thanks to God for the health & ability to complete the task for today. It is a gift.

ANNOUNCEMENTS:

3rdf community cleanup opportunities coming to the AO soon!

COT:

Nameorama, Countorama, named our FNG (welcome @Hooters!), FloJoe + ADG merch shared. Enjoy!

It was a pleasure leading y’all this morning.

:el-capitan:

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Core of Duty!

AO: the-knoll
Q: The Banker
PAX: AAA, G-string, Gold Digger, Half Lyfe, Lady Liberty, morning stār, Roadkill, Stubs, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: almost perfect!

WARMUP: BAC’s, windmill, knee ups,

THE THANG:
1. 5 core exercises 45 secs on and varied rest between each, 3 rounds with 1 min of stretching in between
Big Boys, leg raises, American Hammers, Shoulder taps, heels to heaven
2. Tabata – 20 secs on 10 off rotating plank jacks and mountain climbers
3. Lap around the block at your pace
4. 30 sec Planks (elbow, side, side) + hollow core hold for 30

MOLESKINE: Take inventory of yourself and where you’re at. If you aren’t where you want to be, be easy on yourself but put a plan together. If you are pat yourself on the back and keep it up.

ANNOUNCEMENTS: see general slack channel

COT: prayers for mental health and a few intentions

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!

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Dragonforce Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Stubs, morning stār, Half Lyfe, Timber, G-string, Gold Digger, Legos, AAA, Shakira, Étouffée, Pebbles, Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Freezing cold… 😀

WARMUP: The usual suspects OYO

THE THANG:

Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)

5 exercises
40 seconds per exercise consecutively
1 minute rest

Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges

2 minutes Bear Crawl Tag

Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips

2 minute Bear Crawl Tag

Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank

EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups

annnnnnnnnnnd music fades into the ether.

MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.

ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11

COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.

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Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.