Tag: Grape

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT:

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Unexpected Birthday

AO: iiipillars
Q: Michelin Man , t-cell
PAX: princessaurora, Pep, Grape, Michelin Man, t-cell, Haggis, Shania, Choo Choo, LorelaiG, Two Face, Priscilla, Harbaugh, Formica, Paw Patrol, Sour Dough
FNGs: 1 Sour Dough
COUNT: 15
CONDITIONS: pumpkin spice drops from Starbucks today y’all.

WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.

THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.

t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.

t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.

t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.

t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.

MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.

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Rucking Legend

AO: the_eddy
Q: Sooie
PAX: Wolfpack, Siri, Choo Choo, FLO, Grape, Legos, Roadkill, Sooie, Stubs, Lady Liberty
FNGs: None
COUNT: 10
CONDITIONS: *michael fassbender “Perfection” gif

WARMUP:
“let’s go ahead and do 20 burpees”
*silence
“j/k lol. Let’s get the ruck out of here!”
*relieved laughter

THE THANG:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

A lovely 2.29 mile trek beginning on the blue trail and finishing on the old roadway loop. Excellent mumblechatter throughout. T-Claps to Roadkill ‘s rum buffer! No one lagged, no one lacked. The total trek went 5 past our 06:15 target.

I propose that we end promptly at 0615 wherever we’re at on the trail. We’ll all just walk back to our cars together.

MOLESKINE:
Reflected in Proverbs 24:5-6. Encouraged PAX to face their daily battles together.

ANNOUNCEMENTS:
CSAUP 50
30 mile ruck sometime/somewhere Choo Choo
Wolfpack / Siri in search of an architect to join their houses together via glass skywalk

COT:
Prayers requested and offered.

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Detour Ahead

AO: the_eddy
Q: Stubs
PAX: Chunks, Lady Liberty, SalPal, Half Lyfe, Stubs, Pitmaster, Squatter, Legos, Sooie, Natural Ice, Gecko, Salami, Siri, Choo Choo, Grape, DintyMoore, Wolfpack, FLO
FNGs: None
COUNT: 18
CONDITIONS: sticky

WARMUP: none

THE THANG: a slightly longer ruck than initially planned.

MOLESKINE: “Perhaps some detours aren’t detours at all. Perhaps they are actually THE Path” – Katherine Wolf

A fitting quote for the official kick off of the Eddy.
Much like life we encountered some detours this morning.

Thank to everyone who joined us today to officially launch The Eddy
Apologies for going 8 mins over.

ANNOUNCEMENTS: 50 mile CSAUP coming up
F3 dads event in October
As always check slack

COT: prayers and coffee

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT:

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Shut Up and Lunge

AO: greenmachine
Q: Michelin Man
PAX: Grape, Pep, moneyshot, Black Lung, Cowboy, Cal Worthington, Shania, Michelin Man, Esposa, Sherlock
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Mark Harmon Would Be Proud…..

AO: greenmachine
Q: Hipster
PAX: Grape, Focker, Esposa, Shania, moneyshot, Betty Ford, Cowboy, Pep, Michelin Man, Shyguy, Nada
FNGs: 1 Nada
COUNT: 11
CONDITIONS: Swampy

WARMUP: Quick WOR on the 50 yl

THE THANG:

1st Test – TABATA

Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.

Movements:

– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks

PAX records # completed for each set to measure strength and endurance.

2nd Test – Beep Test

Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..

Again, PAX logs their results as a baseline against which to compare in 90 days.

MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.

Thanks to AC/DC for always rocking.

No thanks to Moneyshot for making us all feel worse about ourselves.

ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50

COT: Gratitude for the opportunities we have to be better each day.

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[f3dads] F3Dads Night Out NERF WARS!

AO: f3dads
Q: Wolfpack
PAX: morning stār, Hipster, Dragon Spark, Grape, Ex-Pat, TooMany2.0sToName!, Robert
FNGs: 1 Robert
COUNT: 22
CONDITIONS: Hot hot hot

WARMUP: Navigating the mayhem and crowds.

THE THANG:
Played 5 rounds of Nerf. Battle Royal, Capture the Flag, Sword fighting… we did it all!

MOLESKINE:
That was one of the most fun nights I’ve had in a while… Thanks to everyone who came out and I’m really looking forward to the next f3dads Night Out!

Grape and Hipster’s crews definitely trained before coming out tonight… they stayed tight and were a force to be reckoned with :man-boy-boy:

Motion to change morning stār’s name to SpiderMonkey… First two rounds he was everywhere! :monkey:

Ex-Pat was on sneak attack all night :ninja:

Dragon Spark and Wolfpack were duking it out nonstop :gun:

FNG Robert may have had the most fun of us all… constantly scheming on what to do next.

ANNOUNCEMENTS: More f3dads get togethers are coming… keep an ear out!

COT: Too tired for a circle.

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Grateful

AO: bomber
Q: Focker
PAX: Cream Cheese, Vector, Grape, CubCadet, Right Said, Tim the Toolman, Papa Bear, Sherlock, Firefox, Puzzlah
FNGs: None
COUNT: 11
CONDITIONS: pea soup

WARMUP: short and typical

THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round

MOLESKINE: A+ playlist ranking by Vector

ANNOUNCEMENTS: convergences on 6/26 and 7/4!

COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble

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Off campus : does @princess aurora know

AO: iiipillars
Q: Pep
PAX: Grape, Black Lung, Choo Choo (F3 Spring Hill), Swiffer, princessaurora, t-cell, Two Face, Formica
FNGs: None
COUNT: 9
CONDITIONS: warm and humid

WARMUP: none

THE THANG: deck of death
– suits
– hearts: lieutenant Dan
– Diamond: hand release merican
– spade: windshield wiper
– Club: burpee
– run every five cards

ANNOUNCEMENTS:
– July 4 convergence at handsomizer
– June 27: nantan ceremony at green machine

COT:
– prayer: grape going with family to California. Nervous mom is the hard thing
– Praise: pa’s dog survived a weekend in the crate