Tag: Grape

Posted on

Holy Week 2025

AO: greenmachine
Q: sooner
PAX: t-cell, Grape, Pep, Matador, moneyshot, Black Lung, Esposa, Betty Ford, Cowboy, Focker
FNGs: None
COUNT: 11
CONDITIONS: Glorious and Maundy

WARMUP: dynamic

THE THANG:

“AI can’t make this up”

Palm Sunday – Palm Swap – split up into two groups, line up in plank on opposite sides of the field, last pax sprints to front of opposite line until both lines meet in the middle

Stations of the cross – 12s: star jumps and crunchy frogs; travel is beak crawl/crawl bear; 10 yards

Maundy Thursday – Washing of the feet; stairs

Good Friday – lunge walk and 2 x double plank burpees at 10 yards; 60 yards

Holy Saturday – ring of fire

Easter – up downs to “christ the lord is risen today”

MOLESKINE:
Easter

ANNOUNCEMENTS:
Grape is singing in his church choir and he invites you to come see him sing. He’s a tenor.

COT: Matador’s international students event

Posted on

Month of the FNG Prep!

AO: bomber
Q: Toothless
PAX: Grape, Pep, Firefox, Vector, Tim the Toolman, Right Said, Sherlock, CubCadet, Papa Bear, Crawlspace, Supernova, DintyMoore, Toothless, Chunks
FNGs: None
COUNT: 14
CONDITIONS: Quite fair, a bit muggy but no complaints for being solidly back in T shirt weather!

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b

WARMUP:

Mosey to high ground, circle up

WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo

THE THANG: Month of the FNG Prep! :fng:

PAX count off forming three groups, 1, 2, 3…

– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)

All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)

Circle up for…

Rings of Fire :fire:

Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”

MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??

Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….

Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)

ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details

COT:
– Toothless shared
– Grape shared

COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!

As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.

SYITG,
— Toothless :tooth:

Posted on

Need for Speed

AO: handsomizer
Q: Spinal Tap
PAX: Fulton (St. Louis), Grape, Black Lung, Natural Ice – CBO, Freakonomics, Dragon Spark, Juicy J
FNGs: 1 Juicy J
COUNT: 8
CONDITIONS: Perfect

WARMUP: Usual

THE THANG: Grassy Area: dips, decline merkins, step ups, squats

Stairs: Stairway to heaven with incline merkins at each step with 20 dips at each platform

Incline sprints: 50, 80, :100: effort

Finish with fire hydrants and Jane Fonda

ANNOUNCEMENTS: F3 family event coming up at Percy Warner. Sign up for Venmo Natural Ice – CBO to contribute

COT: prayers for Grape parents and Black Lung colleague Issac who was diagnosed with brain cancer

Posted on

Glorious Stares

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Black Lung, Grape
FNGs: None
COUNT: 4
CONDITIONS: somehow colder than they should be

WARMUP: the usual, minus SSH

THE THANG: 7 rounds of exercises up the stairs: 5 Burpees at each landing, Squat on each step, merkin on each step, lunges up, 20 dips on each landing, bunny hops, and sprint.

Plus, 4 minutes of mary.

ANNOUNCEMENTS: Night Moves March 13th! Invite your sad clown friends who are willing try a night workout.

COT: Remember to spend time reflecting on the good things in our life.

Posted on

Texas Independence Day 2025

AO: westeros
Q: sooner
PAX: Pep, Vector, Papa Bear, Grape, Michelin Man, Young and Restless, Natural Ice – CBO, Tim the Toolman
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

Posted on

The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA

Posted on

We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

Posted on

We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

Posted on

What Piqued My Interest in 2024

AO: greenmachine
Q: Cowboy
PAX: Focker, Michelin Man, Esposa, moneyshot, Grape, t-cell, Cowboy, Canned Heat, Betty Ford, Shania
FNGs: None
COUNT: 10
CONDITIONS: Balmy You Say? 60 something
PLAY LIST: music.apple.com/us/playlist/2024-cowboy-listen/pl.u-b3b889eHL5zqDp
WARMUP:
SSH
General Stretch OYO – WMH, Good Mornings
Sit Spread legs lean forward – oops the parking lot is wet, darn let’s go to the field

Grab Coupons, 3 total and mosey
Yog to encircle the Mustang at the 50yardline.
Stretch – Sit Spread legs lean forward
Left heel to nuts –
Right heel to nuts
Low WMH – Hands down 2x count IC

THE THANG:
Circle Up – Every 2 reps pass the coupon to the right (quickly modified to every 5). After passing the coupon run to sideline and back. Rounds as follows IC.
30 Squats. 40 Lunges, 50 Thrusters, 60 Kettle Swings (squats)
Elbow Dips at Benches on each sideline bench.
Go to Benches
Elbow dips both or 1 leg
Elbow dips run across when a guy gets there one man runs across the field. When the teams are flipped hold till the 6
Push Ups Bent Elbows

Run to the Stairs at Stands
The PAX holds a plank till their turn.
Crawl Bear up stairs and then run up stands, across, down and back to start
Hold Plank
Rinse and Repeat the stands run.
Back to Star Deck
Mary. Dealer’s Choice

ANNOUNCEMENTS: 25K Merkin Challenge, March mini challenge Merkin Ladders of 10 Per Day, Lean Pax in the last days.
PRAYERS:” for Cowboy’s Friend Richard,