Tag: Goose

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Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity

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Shaking off the Rust

AO: greenmachine
Q: Focker
PAX: Cowboy, moneyshot, Black Lung, Goose, Betty Ford, t-cell
FNGs: None
COUNT: 7
CONDITIONS: touch of cool

WARMUP: various stretches to look at the stars

THE THANG:
“Fake 11s”
3 chin ups, Bernie up hill, 8 jump squats
Rinse and repeat

Real 11s
Dive bomber merkins, Bernie up hill, prisoner squats

400m run
20,15,10 dip, incline, decline merkin
300m run
20,15,10 DIDs
200m run
20,15,10 DIDs
100m sprint
Wait for 6

5 minutes of gut work

MOLESKINE: Black Lung mouthing off like usual, Cowboy getting a trip down memory music lane, declines continue to be a man-maker exercise

ANNOUNCEMENTS: multiple 5K’s this Saturday, future chili cook off this Fall

COT: the word “legacy” has been bouncing around my head lately. Tomorrow is not guaranteed for any of us. So if today is our last day here or our last day of good health, what will our legacy be?
I butchered a quote, so here is the original:
“You do not rise to the level of your goals. You fall to the level of your systems” – James Clear from “Atomic Habits”

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Clydesdales Unite!

AO: middle-tooth
Q: Subway
PAX: Betty Ford, bluemule, Cowboy, Cal Worthington, Goose, Hipster, moneyshot, Oatmeal, Rocket Mortgage, Toothless, Starblade McKoy (Sp?)
FNGs: None
COUNT: 12
CONDITIONS: warm

WARMUP: Mosey, burpees , stretching

THE THANG:

5 / 5 minute rounds

Supersets 20 reps

Merkins (your choice)
Rows

Calf Raises
Curls

Side Straddle Hops
Step Ups

Taint Scrapers
Dips

Squats
Overhead Press

W/ coupons when applicable

Guantanamo Bay followed by dealers choice ab work

MOLESKINE:

ANNOUNCEMENTS: Friday and Saturday stuff- check slack!

COT: Prayers for Bareback and his family as they move westward!

Thank you for letting me lead- it was a pleasure! SYITG

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Circle of Trust

AO: toratoratora
Q: greyalbum
PAX: 40 Minutes, Giving Tree, Culture Shock, Daylight, Goose, Ultratecht, Longcut, Invictus
FNGs: None
COUNT: 8
CONDITIONS: Pretty nice

WARMUP:

Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch

THE THANG:

Grab Coupons
Circle up and count off 1,2,3,4…

Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise

Bear Crawl out run back/PAX do Overhead Press and Curls

Run to Hangar/Merkins and Plank Jacks

5 Burpee/Wall Sit

10 Lunge w/ Coupon/Freddie Mercury and WW1

Broad Jump/Squats and Rows

MARY

PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-

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Lots of Squats

AO: middle-tooth
Q: Young Pawn
PAX: Chunks, moneyshot, Bareback, Goose, Right Said, Detective Pikachu, Oatmeal, Rocket Mortgage, Cowboy, Toothless, Binki, Star Blade McCoy
FNGs: None
COUNT: 13
CONDITIONS: A little reprieve from the swampiness, somewhere around 75° :sunrise:

WARMUP:
Made a circle. PAX alternated doing 13 (or more…) squats and doing one of these exercises for a minute: arm circles, imperial walkers, pitcher’s stretch, lunges, reverse lunges, Bonnie Blairs, fire hydrants, donkey kicks (“the wrong way” says Cowboy, his way was better), mountain climbers, Lt. Dans, peoples chair, around the world lunges, and more squats. And we took turns planking during the exercises.

THE THANG:
>From home plate, one PAX pulls the Frisbee and bernies around the bases while the rest of the PAX play defense and try to tag him out. No running with the disc, no force outs, round as many bases as you can. Record was 5 bases (home run + single).

Closed with 5 minutes of Mary and stretching.

MOLESKIN:
:dagger_knife: Star Blade McCoy has only been posting for 2 weeks and is moving away in 6 weeks. A lesser man would’ve said “there’s no time to start something new.” Star Blade said “I’ll do the right thing right now” and found a group of other HIMs to make him better.

:man-lifting-weights: By my count, we did 2,532 squats altogether – including the 10 I gave DP for his sarcasm during the COT. Thanks Toothless for the coffee. Thanks Oatmeal for being AOQ and an encourager. Picture already posted above! :point_up_2:

ANNOUNCEMENTS:
:us: Convergence tomorrow! f3nashville.slack.com/archives/C3NL0TTM3/p1720013034582569
:f3_nation: New AOs opened this week! See iron-giant and the-discipline
:man-walking: Fred “Right “Gulliver” Said” Pickney is traveling. f3nashville.slack.com/archives/CB0LHPZ2R/p1719504981614859

COT:
:pray: My sister had a baby on Monday, Bareback and Detective Pikachu are also moving soon, and other spoken and unspoken requests. In your mercy, Lord, hear our prayer.

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What Are the Right Metrics?

AO: toratoratora
Q: 40 Minutes
PAX: Goose, Giving Tree, The Bobs, greyalbum, Ultratecht, Daylight, White Cloud, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP: Running

THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.

ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!

Be on the look out for a happy hour invite for next Wednesday.

TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.

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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