Tag: Good Morning America

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Summer Is Over!

AO: titan
Q: Grape
PAX: Tim the Toolman, Spinal Tap, Good Morning America, Pep, Old Maid, bluemule, Right Said, Crawlspace
FNGs: None
COUNT: 9
CONDITIONS: warm, yet cool

WARMUP: SSH, LBAC F and R, Michael Phelps

THE THANG: 12 reps per grade, run after finishing a grade, escalator on exercises (i.e. 2nd grade is exercises for 1st and 2nd), wait for 6 after run (attempt to increase mumble chatter)

1- SSH
2- Ukrainian Hammers
3- Merkins
4- mountain climbers
5- E2K (LBC)
6- Reverse lunges
7- IYT
8- squats
9- Original burpees
10- V ups
11- E2K (Peter Parker)
12- Reverse burpees

MOLESKINE: lots of talk about smoking today

ANNOUNCEMENTS: meet at iiiPillars next week instead of Titan!

COT: prayers for patience

:grapes:

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At least I caught it

AO: handsomizer
Q: Detective Pikachu
PAX: Natural Ice, Rocket Mortgage, Right Said, bluemule, Blueliner, DintyMoore, Wet Wipes, Good Morning America, Chunks, Salami, Patty, Hedwig, DintyLess
FNGs: None
COUNT: 14
CONDITIONS: Humidity 10/10

WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven

THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line

MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG

ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details

I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.

I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.

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Daft Punk is playing at my house

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Two Face, Zelenskyy, Sooie, Haggis, Black Lung, Go Fish, Will Norton, Grape, Swiffer, Foot Drop, Fake Job, gov’t mule, Tackle Box, Good Morning America, Full Monty
FNGs: None
COUNT: 18
CONDITIONS:

Oh-so hot, the perfect foretaste of what will surely be a steamy 14th anniversary.

WARMUP:

Mosey to the field for some

SSH
I’s, Y’s, and T’s
RAC->MNC->RRAC
WMH
SnL Squats

THE THANG:

Marriage, like life, is a dance. With YHC celebrating an anniversary tomorrow, it was time to prep with a dancer-inspired workout.

STEP 1

4 sets:
Explosive jump lunge w mid-air switch x 5 ea side//1’ rest with Merkins x 20

STEP 2

4 sets:
Bulgarian split squats x 12 ea side//1’ rest with Prone Snow Angels x 20

Shake it out with a lap

STEP 3

4 sets:
Partner Nordic Curls x 8-10, alternating each set

STEP 4

4 sets:
Deep Squat Calf Raises (with wall assist) x 15//Tibialis Raises x 20

Reverse crunch for six

STEP 5

4 sets:
Pull-ups x 8-10//Pseudo-Planche Merkins x 15

Mosey back to flag

ANNOUNCEMENTS:

– Gulliver’s Travels challenge is in full swing. The perfect excuse to check out some AOs you might not otherwise attend. Speaking of…
– 4:13 Strong is back in action. Hit up thestronghold and help lead this class of men toward new lives.
– Night Moves at Bicentennial Park this Saturday.

TAPS:

– Praises from Haggis for a special time on the road with his dad.
– Prayers for Swiffer ‘s friends’ daughter Victoria and her upcoming surgery, and praises for a successful first operation.

A pleasure as always, men. Life’s a dance, and you sure learned as you went today!

PA out

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Once Upon a Time in 13 Rowdy Colonies

AO: greenmachine
Q: Hair Band , Black Lung
PAX: Dumpster Fire (F3 Naperville), Pebbles, moneyshot, Hipster, McAfee, The Merchant, Rocket Mortgage, Works for a Guy, Natural Ice, bluemule, DintyMoore, Dilbert, Good Morning America, Cowboy, El Capitan, Wolfpack, SalPal, Hair Band, Sparrow, Tim the Toolman, Black Lung, Esposa, Grape, Country Parkour, Under the Table, Haggis, Strutter, Chunks, Michelin Man, Focker, Fake Job, Late to The Party
FNGs: 2 Fake Job, Late to The Party
COUNT: 34
CONDITIONS: bright and swampy

WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips

Run half lap around the track and start from the top. 3 rounds.

Total reps 1776.

MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance

Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

ANNOUNCEMENTS:

COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare

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[maypull-up] Final Pull-Up Test

AO: may-you-pull-up
Q: Hair Band
PAX: Good Morning America
FNGs: None
COUNT: 2
CONDITIONS: rainy

WARMUP: oyo arm circles, t claps, lat stretches

THE THANG:
Pull-up test
GMA: 14
Hair Band: 10

MOLESKINE:
I felt like I had a couple more in me but I had a very hard time holding on to the bar and my biceps were still sore from Black Lung’s stronghold workout Thursday.

T-claps for GMA for going from 8 to 14 pull-ups!!

ANNOUNCEMENTS:

COT:
Family, work, and health

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Jazz Hands!

AO: iiipillars
Q: princessaurora
PAX: YumYum, moneyshot, t-cell, Pep, Harbaugh, Ryan Minniear, Grape, Good Morning America, Dollywood, Cowboy, Zelenskyy, grisham, Black Lung, Full Monty, Swiffer, Pipe Dream
FNGs: 1 Pipe Dream
COUNT: 17
On this International Jazz Day, you never know what note someone could play next.

CONDITIONS:

Plenty damp but the rain thankfully cleared out.

WARMUP:

Mosey to the field for a 3/4 lap and then circle up in the middle to get plankpril out of the way with a 4:00 plank to some delightful Italian jazz courtesy of Piero Umiliani.

THE THANG:

With plankpril complete, it was time for today’s jazzy escalator workout. PAX complete the first exercise in the list below and take a lap around the track. Build on round 1 with the next exercise followed by another lap. RnR, continuing to build on the previous round all the way through to the final round of all 10 exercises.

1. Jump Squats x 5
2. Ab Thruster x 10
3. Z Chair x 15
4. Z Press x 20
5. E2K x 25
6. Ranger Merkin x 30
7. Crab Cakes x 35
8. Imperial Squat Walkers x 40
9. SSH x 45
10. Extenders x 50 cut for time

Mosey back to Startex for COT/BOM.

MOLESKINE:

What started off relatively tame quickly escalated into an unpredictable sensory experience that, before we knew it, reached its end rather abruptly. But that’s jazz sometimes!

Welcome to FNG David Gilpin nka Pipe Dream, a nod to his unrealized potential as an organist. If this is news to you, I invoked Q rule 17.3 during coffeeteria. IYKYK

ANNOUNCEMENTS:

Pencil Pusher needs some help moving next Saturday, May 11. See Fish’s message above for details

COT:

– Continued prayers for Pep’s next project.
– Prayer for Go Fish selection
– Prayer for Full Monty as he steps into a new chapter in his career

I felt honored to see so many given the rainy morning, and it was a pleasure to lead each of y’all. Keep showing up!

Still jazzed,
PA

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Soft Landings Only

AO: titan
Q: Chunks , Natural Ice
PAX: Tim the Toolman, Sherlock, Black Lung, bluemule, preacherman, Right Said, Good Morning America, Brother Bluto – Chicago
FNGs: None
COUNT: 10
CONDITIONS: Spring time in Tennessee

WARMUP:
SSH
Imperial Walkers
Good Mornings
Willie Mays Hayes
Right over left; left over right
Natural Ice Lead the PAX on a mosey around the lawn while I got the Computer setup

THE THANG:
A continuation from Monday at Westeros, we enlisted the godfather of F3 Tony Horton to lead us in a Plyometrics (Jump Training) Workout.

The word of the day was: SOFT LANDINGS PAM!!!

Here is a link to the workout if your so inclined to do it again: ia601900.us.archive.org/15/items/img-2024/IMG_1986.mp4

Moseyed back to Startex for a 10 burpee buy out and 5 mins of Mary

MOLESKINE:

Natural Ice had a good word about how working out is better with friends. P90X has it’s place, but doing it alone is a challenge. He challenged all of us to find those Sad Clowns in our life and bring them out to F3. Good word brother.

ANNOUNCEMENTS:

Manly Mile tomorrow at Green Machine for those tough enough
UFC 300 watch party 4/13 in Hendersonville. Check 2ndf for all the details

COT:

Prayers for the families of the Covenant School as today marks the 1 yr anniversary.

Thanks as always the honor to lead. Tony will make a guest appearance again, but not for a while.

Chunks

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This Little Light Of Mine

AO: middle-tooth
Q: Goose
PAX: bluemule, Pep, Right Said, Rocket Mortgage, Cowboy, Toothless, moneyshot, Michelin Man, Good Morning America
FNGs: None
COUNT: 10
CONDITIONS: chilly

WARMUP: Willie mays, forward fold, arm stretches, cherry pickers

THE THANG:

Run to the light: 300 squates with run to the light and back after every 25 reps.

Lunge to the light and back

Adora: 300 ssh while partner runs

Circle of Mary

MOLESKINE:

ANNOUNCEMENTS:

murder mile 3/28 green machine

Plankpril is approaching

Game night at Firefox house tonight!!

Prayers for Nancy’s family

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band