Tag: G-string

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Hot Potato!

AO: the-knoll
Q: Wolfpack
PAX: FLO, G-string, morning stār, Papa Bear, Pitmaster, Sooie, The Banker, The Merchant, Timber, Wolfpack, AAA, Cable News, Ex-Pat, Mr. Stoogie, Stubs, Link (2.0), Bumblebee (2.0), Schmoltz (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Can we just hit pause on this weather?

WARMUP: Link led us in a warmup… run to stop sign, motivators from 5, Willie mays Hayes, burpee buy ins

THE THANG:

Workout 1: Tabata 40 seconds work/20seconds rest/3 rounds

– Push ups
– Step ups
– Reverse snow angels

Game 1
Link classic… toilet tag!

Workout 2: Tabata 40 seconds work/20seconds rest/3 rounds

– Dips
– Lt. dans
– Incline pushups

Game 2
Hot potato with a 10lbs kettlebell
If it stops on you, 10 seconds of burpees while everyone else gets 10 seconds of rest

Mary
Stretches, American hammers and leg raises

MOLESKINE:
PAX went around and said what defines a leader. Patience, good listener, confident, strong, vulnerable and many other incredible words were used. So much can make up a leader, but you don’t have to be everything all at once. Sometimes you need to just be one thing at a time the best that you can.

ANNOUNCEMENTS: Big September coming… keep an eye on slack!

Link VQ on Thursday at Knoll.

9Square Arena tournament happening next week (8/30) at Pain Train

COT: moment of silent reflection for all prayers both said and unsaid.

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Silent Q

AO: pain-train
Q: Cheeks
PAX: G-string, Timber, Cheeks, Wolfpack, DintyMoore, Bean Burger (Fairview, TN), El Capitan
FNGs: None
COUNT: 7
CONDITIONS:
Getting darker as Winter comes

WARMUP:
20 SSH
16 Baby Arm Circles
16 Backs
16 Moroccan Night Clubs
Lat Stretch on Your Own

THE THANG:
Dora:
5 Sets
25 Kettlebell Swings
15 Deadlifts
15 Low Merkins
75yrd dash and back

Mary:
20 WW1
25 LBC
16 American Hammers in cadence
Back Stretch (I believe we all needed that)
10 Alternating V-ups
1 Minute Plank
Ring of Fire to 3 and back
20 Carolina Dry Docks
10 Burpees

ANNOUNCEMENTS:
– Arrington Vineyards August 17th 11:30-2. Check Franklin General feed for more info
– F3 Dads swim party. Check Franklin General feed for more info
– Fairview AO starting up

COT:
Prayer request for El Capitan as he and his family move.

Prayers for Bean Burger (Fairview, TN) as he fosters growth and fellowship with the great men of Fairview.

Thank you gentlemen for allowing me to lead! I appreciate each and every one of you! Let’s go be lights in the world and serve our communities!

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Scavernger Pain train style

AO: pain-train
Q: The Banker , Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
PAX: Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Good morning, stretching, slow merkins, slow squats

THE THANG: 5 stations 5 burpees buy-in for each
1. Suicide at Tennis Courts 3 ea
2. 200 squat jumps at football field
3. 100 Pull-ups at 9 square
4. 100 Floor to ceilings behind stage
5. Lap around plus 100 flutter kicks

MOLESKINE:

ANNOUNCEMENTS:

COT: choose to be grateful even when it doesn’t seem like reason to.

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National Parks Road Trip Tabata!

AO: the-knoll
Q: El Capitan
PAX: Sparrow, AAA, Papa Bear, Timber, Wolfpack, morning stār, The Merchant, Pebbles, Tea Party, G-string, Sooie, El Capitan, Bookworm, Fishbiscuit, Tonks, Bumblebee, Eevee
FNGs: 1 Eevee
COUNT: 17
CONDITIONS: Muggy mid-70s

WARMUP:

– Bacs + bacbacs 15x
– Downward dog + cobra + plank leg stretch
– Willie mays hays OYO
– Imperial Walkers 15x
– Motivators to 5

THE THANG:

National Parks Road Trip Tabata
(1:45 on, 30 sec. rest, rotate)

It’s good to backpack with a buddy- pair up to visit the Parks together.

1. (Joshua Tree) Hangs Monkey bars
2. (Acadia) Tandem leg-lift thrusters: lie on backs with linked arms, lift & kick sky with both feet
3. (Black Canyon) Dips
4. (Arches) Lieutenant Dans with 18lb. cases
5. (Denali) Coupon floor-to-ceiling (49lb. Case + 29 lb. case + boulders for 2.0’s)
6. (Sequoia) WW2s with axe throws
7. (Everglades) Swing presses
8. (Death Valley) Line touch moseys

Repeat circuit 2x

MOLESKINE:

The National Parks have been called America’s Best Idea. There are few natural places in the world more glorious than the Parks. Visiting one causes you to feel a sense of smallness, wonder, and gratitude for the opportunity to just be “here.”

Some of my favorite memories with my family growing up are at the Parks, especially as our family business began creating National Parks artwork + products.

I encourage each of y’all to go visit the Parks when the opportunity arises & make memories with those you love. Cherish this American heritage that has been preserved for you & your children to enjoy.

ANNOUNCEMENTS:

Check Slack for the latest F3 news & updates.

COT:

Countorama & Nameorama (welcome @Eevee!)

Ended with the Lord’s Prayer & gave thanks to our Father in Heaven for our health & the fellowship of the PAX. It was a joy getting stronger together today.

Thank you Sooie for the Brewie!

:el-capitan:

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Mostly Murph

AO: pain-train
Q: Grape
PAX: Timber, G-string, Papa Bear, Pitmaster, Cheeks
FNGs: None
COUNT: 6
CONDITIONS: starting to get darker in the mornings

WARMUP: SSH, LBAC F, LBAC R, OH Press, Seal Claps

THE THANG: almost a full Murph (finished with 1.5 miles)

MOLESKINE: thanks for having me out today. My knee was not happy with the running, and everything inside me wanted to fartsack this morning. I already can tell my day is going to go better because I did something hard before the sunrise. I appreciate you HIM

ANNOUNCEMENTS: come out to thestronghold sometime!

COT: prayers for G-string great grandma
Prayers for our country per Papa Bear
Prayers for the fathers out there per Timber

:grapes:

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Adding new routines to the repertoire

AO: pain-train
Q: SalPal
PAX: Timber, The Banker, FLO, El Capitan, Pitmaster, G-string, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Refreshingly brisk

WARMUP: mosey+ assorted routines

THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.

Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.

Killed time at the end with proper suicides, mosey, and Merkins.

MOLESKINE: Do hard things.

ANNOUNCEMENTS: Night Movez, GEODIS run.

COT: This country, Ms pregnancy, gratitude for physical health.

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Childish Play

AO: the-knoll
Q: Timber
PAX: The Banker, Malibu, morning stār, El Capitan, Pebbles, G-string, Timber, Smoltz (2.0), Mucchi (2.0), Iowa (2.0), Bumblebee (2.0), Butter
FNGs: 1 Butter
COUNT: 12
CONDITIONS: 73 degrees, light rain for the first 20 minutes

WARMUP: SSH, Squats, Overhead arm clap, variety of stretches for legs (covered F3 mission, principles, credo here)

THE THANG:
Station 1: Item Toss
-divided into 2 teams, each PAX selected an item to throw to a target 25 yards away (items: football, tennis ball, frisbee, dodgeball)
-total # of steps from the target that items landed = total # of reps of exercises
-exercises: pullups, burpees, merkins (Round 1); squat jumps, Apollo Ohnos, spicollis (Round 2)
Station 2: Obstacle Course Run
-1 PAX from each team ran the playground obstacle course while other PAX completed a dealer’s choice of shoulder/core exercise (2 rounds)
Station 3: Matching
-8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping the cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. Cards: Carolina Dry Docks, Burpees, Merkins, 4ct flutter kicks, WWIIs, LT Dans, Jump Squats, Pullups

MOLESKINE: for the item toss, # of reps ranged in the 20-28 reps range for teams. The rain added in some challenges (like making the obstacle course a tad slick) – good work by PAX to err on the side of going slower to stay safe. El Capitan proved his tremendous servant leadership by showing up at the end with Mtn Mojo for the group. We expressed gratitude for a successful court date for Sparrow in their adoption process.

ANNOUNCEMENTS: check slack channel!

COT: emphasis on the power of AFFIRMATION. When genuine, affirmation has the ability to install confidence and a feeling of security in our kids, and it has the ability to break down barriers with others we might have conflict with in our lives.

Great work this morning!
-Timber

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Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening

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The Deck of Many Workout Things

AO: the-knoll
Q: SalPal
PAX: Sooie, Pebbles, G-string, The Merchant, El Capitan, Timber, Wolfpack, Sparrow, morning stār, Tea Party, Tebow, a number of 2.0s, please add in comments!
FNGs: None
COUNT: a lot
CONDITIONS: Feelin’ lucky

WARMUP: Quick mosey + burpees. Stretching is for the birds.

THE THANG: A modified deck of death. Merkins, squats, BB situps, and mountain Climbers were default routines, spiced things up by changing 2,3,4 to special rules.

MOLESKINE: El Capitan nearly got us to do 40 burpees, we modified as necessary. It got out of hand real fast.

ANNOUNCEMENTS: Sooie Party, Hunger Games, Night Movez, GEODIS run, Gulliver’s Travels.

COT: Those affected by Beryl, Peace for families, busy season at work, unspoken intentions.

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber