Tag: Goose

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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

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health

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The things we do for love

AO: iiipillars
Q: Grape
PAX: Focker, t-cell, Go Fish, Tackle Box, Black Lung, Goose, princessaurora, Harbaugh, Baguette, YumYum, Pep, Swiffer, Dollywood
FNGs: 1 Dollywood
COUNT: 14
CONDITIONS: snowy/icy! My fingers went numb! Just like my cold dead heart

WARMUP:

20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 OH Press
10 Moroccan Night Clubs
mosey to the field

THE THANG:

Flower

Four corners with a partner
20 hand slap merkins
20 hand slap BBSU’s
20 bropees
10 partner derkins each

One partner runs while other completes exercises for a total of 100 each of:
Lunges
O Squats
V Ups
Elbows to knees (4 count mountain climbers)

3 MoMary picked from a “box of chocolates”
20 APD’s
20 Freddie Mercs
15 box cutters

MOLESKINE: we followed the journey of a star crossed lover who finally had the confidence to buy his heartthrob some flowers leading to an electric love that ultimately ended with infidelity that led to our hero contemplating the meaning of life. Thankfully, he proclaimed in the end that he would survive.

ANNOUNCEMENTS: brewsday tonight, Leanpax starts again in 10.5 months

COT: prayers for Nancy, Zelensky, the Benz family, and for love

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You get wet once

AO: hendersonville
Q: Pep
PAX: Goose, Sunshine, Chunks
FNGs: None
COUNT: 4
CONDITIONS:
Rain: shifted between drizzle and downpour

WARMUP:

– little baby arm circles + reverse: 20
– seal claps: 20
– imperial walkers: 15
– willie mays hayes: oyo
– good mornings: oyo

THE THANG:

dora:
run around tennis court
– burpees: 100
– prom dates: 200
– fire hydrants: 300
– american hammers: 200
– squats: 100

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I believe I can fly

AO: thebuffalo
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Goose, Hot Route, Giving Tree
FNGs: None
COUNT: 7
CONDITIONS
Surprisingly warm surprisingly rainy

WARMUP
A little mosey and a little stretching

THE THANG
– Jog down to the lake with some burpees along the way
– Ab waterfall
–> Group did a combination of LBCs, WWIs, Freddie Mercuries, Mountain Climbers while one guy ran
– Jog back up to the bball court with some more burpees
– 11s: Curls and Squats with a coupon rifle carry in between

TAPS
– @greyalbums mother in law

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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Starting the New Year Off Right

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Hot Route, Giving Tree, Goose, Culture Shock, Peaches
FNGs: None
COUNT: 9
CONDITIONS
Crisp

WARMUP
Standard

THE THANG:
Tabata
30 seconds on 15 seconds off for 5 sets of each exercise with a sprint up the hill in between each exercise
– Mercins
– Squats
– WWIs
– Burpees

5 minutes of Mary to close things out

ANNOUNCEMENTS
– Not too late to get in on leanpax
– Sign up to lead a workout 🙂

TAPS
– @greyalbum getting adjusted to life with a baby again
– Everyone heading back to school
– General sickness…

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The First Buffalo

AO: thebuffalo
Q: Goose
PAX: Chunks, Ultratecht, 40 Minutes, greyalbum, The Bobs, Hot Route, Giving Tree, Third Coast, Goose
FNGs: None
COUNT: 9
CONDITIONS: Cold

WARMUP: forward fold, willie mays hays, cherry pickers, elbow stretch

THE THANG: Mosey around the block
Elevens: squats/ merkins, SSH/ WW1
Circle of Mary

ANNOUNCEMENTS:
-Hendersonville Launch 1/13 contact chunks for details
– Get FNGs!
-Please share Q signup sheets to Buffalo & Tora channels
-Fleet Feet Green Hills 5k this Saturday, free merch give away

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69

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Post Christmas Blues

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

Brisk

WARMUP:

Mosey
SSH
Good Morning
Cherry Pickers
LBAC
Stretch

THE THANG:

25 Merkin / Lunge Walk out and back with coupon x 5
40 Squats with coupon / Bear Crawl out and back x 4
50 LBC / Run out and back x 3
20 Curl with coupon / Crab Walk out and back x 5

5-1 Burpee Waterfall with Al Gore Overhead Claps

MARY
20 Bird Dogs
50 LBC

ANNOUNCEMENTS: