Tag: Grape

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Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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III Pillars – 11.05.2024 – Election Day Special

AO: -f3-nashville-general
Q: princessaurora
PAX: t-cell, Black Lung, Grape, gov’t mule, Swiffer, wardas1, Will Norton, Red Skull, Pep, caprate, Go Fish, Haggis, Baguette, Tackle Box, Two Face, YumYum, Harbaugh, Full Monty
FNGs: None
COUNT: 19
CONDITIONS:
Unseasonably warm, likely due to the hot takes surrounding potential election results

THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.

After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.

BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.

Blue – 10 | Red – 0

Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.

“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00

WINNER: Blue

Blue – 40 | Red – 0

“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00

WINNER: Red

Blue – 40 | Red – 50

“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00

WINNER: Red

Blue – 40 | Red – 130

“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes

WINNER: Blue

Blue – 120 | Red – 120

“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00

WINNER: Blue

Blue – 160 | Red – 120

“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00

WINNER: Red

Blue – 160 | Red – 210

“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00

WINNER: Red

Blue – 160 | Red – 270

This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.

Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.

MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!

Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…

ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall

COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country

God bless America,
PA out

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Stages of Labor

AO: iiipillars
Q: Focker
PAX: princessaurora, Foot Drop, Swiffer, Grape, Harbaugh, Black Lung, Tackle Box, Two Face, t-cell, Haggis, Pep, Private Sandman, LorelaiG, Formica, howitzer, Shania, Canned Heat
FNGs: 1 Canned Heat
COUNT: 18
CONDITIONS: chilly

WARMUP: good mornings and that’s it

THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now

ANNOUNCEMENTS: grow school!

COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.

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This is Hallowesteros

AO: westeros
Q: Vector
PAX: Grape, Red Skull, Young and Restless, Salami, Hedwig, Pep, Tim the Toolman, Black Lung, bluemule, CubCadet
FNGs: None
COUNT: 11
CONDITIONS: Crisp, cool and spooky

WARMUP: Mosey to front of school. LBAC x 10, Overhead Press x 10, Seal Claps x 10, RLBAC X 10, WMH x 10, Good Mornings x 10, SSH x 10

THE THANG:
‘Cause this is Thriller: Plank during Thriller with burpees/squats whenever the title is mentioned

Spooky Exercises: 100 of each and then run to school between exercise to pay off the 8 burpees owed for not HCing.
S: Squats
P: Pull-ups (which the PAX loved)
O: Overhead presses
O: Original Dips
K: Killer Incline Merkins
Y: Your favorite exercise (because the PAX deserved a treat)

MARY: A round of spooky an exercises

COT: Lifted up silent prayers and praises.

Grateful for the PAX for pushing me and each other to get better each daily.

SYITG,
Vector

PLAYLIST:
This is Halloween – Citizens of Halloween
Thriller – Michael Jackson
Heads Will Roll – Yeah Yeah Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Twilight Zone – Golden Earring
Bad Moon Rising – CCR
Dead Man’s Party – Oingo Boingo

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Salt in the Wound

AO: greenmachine
Q: SalPal
PAX: Black Lung, FeelTheBerns, Rocket Mortgage, Betty Ford, moneyshot, Focker, Grape
FNGs: None
COUNT: 8
CONDITIONS: Hateful

WARMUP: Irrelevant

THE THANG: Salty. Happy Octoburpee y’all. Let’s get it.
1. EMOM, alternate suicides and 10 Burpees, 10 sets
2. E2MO2M, alternate 400 meter sprints and 20 burpees, 8 sets.
3. Every 30 seconds on 30 seconds, alternate 30 yard dash and back and 5 burpees, 8 sets.

Signature salt in the wound: EMOM 10 burpees for 5 minutes.

Total burpees per person = 200, just shy of my burpee sprint Q last year (205).

Average calories burned in the 500-600 range

MOLESKINE: Great discussion at coffee about Transit Tax, voting, “stroads”, and 30 Rock.

ANNOUNCEMENTS: chili event, Grow School.

COT: fockers wife due soon, family friends with child in hospice.

Stay salty Nashville. Green Sally out.

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Better Late Than Never?

AO: middle-tooth
Q: Young Pawn
PAX: Go Fish, Oatmeal, sooner, Hanes, Pole Dancer, Black Lung, Zelenskyy, Two Face, Haggis, Harbaugh, Foot Drop, Pep, Grape, Toothless, Betty Ford, Formica
FNGs: None
COUNT: 17
Figure I’ll squeeze this in before the end of the month so we all get our PAXminer stats.

Ran several laps of the field and then did a “you vs. you” round where each lap must be faster or face a penalty. Closed with some Sally Up and Sally Down squats (and merkins!) and 5 minutes of mary. Credit to Bad Boy Pole Dancer for inspiration.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6f

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Dore-a

AO: westeros
Q: DintyMoore
PAX: caprate, CubCadet, Grape, Hedwig, Pep, Salami, Siri, Spinal Tap, Tim the Toolman, Vector, Young and Restless, FinePrint
FNGs: None
COUNT: 13
CONDITIONS: Smelled like victory

WARMUP:
25 SSHs
5 Five-count deep lunge
5 Five-count Willy Mays
25 SSHs

THE THANG:
Mosey to bridge
Dora – part 1
100 merkins – partner 1 runs across bridge then starts merkins, partner 2 does pushups then runs when he reaches other side, confirm total count then run back across bridge while partner 2 continues merkins, repeat until you reach 100. 4-6 total

Mosey from 100 to base of love circle and plank for 6

Dora – part 2
200 lunges – each leg
Partner 1 lunges while partner 2 runs the circle

Plank for 6 when done

Dora – part 3
Top of Love Circle
300 Alabama Prom Dates
150 each partner

Mosey back to Shovel Fla -er, I mean Start X w/ stops along the way to wait for the six.

MOLESKINE:
Congrats to Vanderbilt on the biggest upset and their programs history. It was nice to see First Bank without one of their goal posts. We also were able to rile up the neighborhood a little bit with our Vanderbilt centric playlist.

ANNOUNCEMENTS:
Chili Cook Off coming at you. 2.0 and M friendly at Shelby Park.

Pain Lab :petri_dish: :test_tube: :lab_coat: making some noise on Saturdays at Northwest Nashville YMCA.

COT:
Prayers for Western NC flood relief/recovery. Prayers for Middle East tensions and intentions.
Prayers for Young and Restless celebrating 18 years of marriage and hopes for a family.

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Wolverine

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Ponzi, Ripcord, toga, bigbang, Grape, Patty, Right Said, Ginger, Crocket, C Sharp, Catfish, Zorro, Snapper, Old MacDonald, Pearl, Humble Boxer, Filet O’Fish, Dreamcast, Big Country, Vera Wang, Slab, Ten Pack, Speedway
FNGs: None
COUNT: 27
First. We didn’t finish the workout and that drives me crazy. I’ll take that as poor leadership there are a few things I should have adjusted BUT I’ve done this workout solo and even Q’d it a few times (starting at 200 reps) so I know it can fit in. I don’t like not finishing things, personal pet-peeve of mine :sweat_smile:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the designated spot and do 3 burpees. After the 3 burpees, run back and continue with exercise.

175 curls
150 big boi situps
125 Overhead Press
100 Kettlebell Swings
75 Merkins
50 We’re not worthy’s
25 Blockees

The 200 rep set would have been Bonnie Blairs but I knew that was not going to happen and I’ve been doing Squatober so my legs barely work anyhow and decided to cut it :joy:

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Because It’s My Destiny To Be The . . .

AO: westeros
Q: Vector
PAX: Grape, DintyMoore, Chunks, Pop-A-Lock, SalPal, Spinal Tap, Sherlock, Right Said, Pep, Young and Restless, Hedwig
FNGs: None
COUNT: 12
Conjuring up this week’s theme, I felt we all needed a little bit of a push to make us better, because as “the kids” say, “No PAIN, no gain.”

CONDITIONS: Painfully pleasant, start of autumn, gloomy morning

WARMUP: To start the pain, we did W-O-R for the duration of Depeche Mode’s extended remix of “A Pain That I Am Used To.”
30 SSH, 30 LBAC, 30 Air Presses, 30 RLBAC, 30 Squats.

To reflect the missing HCs from the PAX, the group had to do 9 burpees. Then we repeated the above until end of song . . . 8 minutes later.

PLAYLIST:
A Pain That I Am Used To – Depeche Mode
King of Pain – The Police
Pain Lies on the Riverside – Live
Joy and Pain – Rob Base & DJ EZ Rock
Do You Really Want to Hurt Me? – Culture Club
Pain – De La Sol (f. Snoop Dogg)
Hurts So Good – John Cougar
Sucker for Pain – Lil Wayne, Wiz Khalifa & Imagine Dragons
Everybody Hurts – R.E.M.

THE THANG:
PAIN #1: 50 reps of
Prisoner squats
Ass Kickers
Imperial Walkers
Normal Julgarian Split Squats (“Free Julgaria!”)
Then sprint up and down hill.
Repeat.

PAIN #2: 50 reps of
Plank Jacks
Alabama Prom Dates
Incline Merkins
Normal LBCs
Sprint the hill.
Repeat.

Mosey to Startex for Mary where a grand time was had by all

ANNOUNCEMENTS: Brewsday Tuesday this week – Check the Slack

COT: Prayers for Chunks on the passing of his grandmother and SalPal as his wife navigates restarting work life. Was fantastic to have SalPal back out, as his special brand of saltiness fit the theme perfectly . . . Thankful as always for all of the HIM who push me and each other to be better. SYITG, Vec