Tag: Grape

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L.E.A.P. D.A.Y.

AO: greenmachine
Q: princessaurora
PAX: Breadsticks, Cowboy, Focker, Grape, moneyshot, Rocket Mortgage, t-cell, Topanga, Works for a Guy, monster biscuit, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Practically arctic juxtaposed with the balmy weather just days before

WARMUP:
Mosey to midfield for a little COP:
– SSH
– LBAC
– Randies
– Moroccan Night Clubs
– Fire Hydrants
– WMH

THE THANG:
Line up in the end zone for a L.E.A.P. D.A.Y. escalator. Each round, PAX perform exercise, Bernie to 50-yard line, and jog back. With each successive round, PAX are adding the next exercise on top of previous exercises before their runs.

Lunges x 10
– Eccentric Squats (3-ct down) x 20
– Apolo Ohnos x 30
– Plyo Jumps x 40

400m lap to shake the legs out, and then, in keeping with the day’s “extra” theme, perform final round with all four exercises one more time.

Moving into the upper body portion with the same format.

– Dive Bomber Merkins x 10
– Ab Thrusters x 20
– Y-Raises x 30

200m lap followed by an extra round of all three, then mosey to the pull-up bars.

Split into groups of three. One group calls ab exercise while they perform 29 pull-ups each as a team (modified for time, but not before t-cell, moneyshot, and YHC tested the original plan).

FIN

MOLESKINE:
Soundtrack consisted of bonus/hidden tracks through the years, and there were some real nostalgic gems in there.

Always a great group at greenmachine. Thanks to Focker for letting me take the reins on this extra day and for caffeinating us all. I might need to make GM a part of my routine.

ANNOUNCEMENTS:
Murder Mile – 3/28
Plankpril – 4/1-4/30

COT:
My BIL and his wife’s pregnancy
Haggis’s job search

PA out.

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Partners

AO: iiipillars
Q: Vector
PAX: Bard, Black Lung, Dollywood, Focker, wardas1, Go Fish, Grape, Harbaugh, Natural Ice, Pep, princessaurora, Tackle Box, t-cell, YumYum, Haggis, TiVo, Fanny (Kotter with a long-forgotten name)
FNGs: 2 TiVo, Fanny (Kotter with a long-forgotten name)
COUNT: 18
YHC became a smidge nervous when our AOQ Grape announced todays’ session as one I’d be “committing crimes against our bodies,” although that did prompt a HC from Natural Ice due to interest in an “awkward” workout . . . Then the lightning storm prior to start had me possibly scrambling with a workout other than “let’s stand in the middle of a field at the top of a hill.” But the storm passed, the weather was perfect, and (I think) no bodies had crimes committed against them.

For today’s theme, I unearthed a playlist used up in Louisville during a recent visit to see pumpkin spice — the Louisville PAX, not ones to note the brilliance of a theme playlist, didn’t take too kindly to some of the cheesy selections, even at one point grabbing the Vector-o-jukebox to change songs. Party foul, bro. I knew the HIM of iiiPillars were far more appreciative of cheesy playlists, so this one, about partners, seemed perfect.

CONDITIONS: Post storm perfection – nice breeze, good temp.

PLAYLIST:
It Takes Two – Rob Base & DJ EZ Rock
Why Can’t We Be Friends – War
I Got You – Split Enz
Just the Two of Us – Grover Washington Jr w/ Bill Withers
We Can Work it Out – Beatles
Best Friend – English Beat
Get Together – The Youngbloods
With a Little Help from My Friends – Beatles
Together Forever – Rick Astley
You’re the One that I Want – Olivia Newton-John/John Travolta
Team – Lorde
Come Together – Beatles

WARMUP:
(10 burpees to start due to the flag falling to the ground followed by 5 more due to some PAX sass re: YHC following his own instructions). Mosey to field.
Started with counting off and noting your partner, who you’d be stuck with the rest of the morn.
SSH x 20, LBC x 20, Seal claps x 10, Overhead claps x 10, Overhead press x 10, RLBC x 20. WMH and Good Mornings OYO x 10 each.

THE THANG:
#1 PAIR: Plankjacks, Abd crunches, Incline Merkins, and “Regular” Squats – total 200 per exercise per pair, one exercises while partner runs lap.

#2 DUO: Dips, Underdogs, Overhead Squats x 200 with laps

Mosey back to Startex and high 5 partner for job well done.

MOLESKINE: Named FNG TiVo (given prior h/o of work with Direct TV) and a Kotter who had forgotten his name from long ago — as per renaming rules, the second name must be more embarrassing (assuming he was not the FNG once named “Soft Wood,” an unfortunate choice that led to never seeing that HIM again). princessaurora noted with the HIM’s initials BG that a Bee Gees song name was appropriate, specifically “Fanny” – a song about a woman who needed to be “tender with [the] love” of the 3 Australio-UK Disco singers. Natural Ice, there’s your awkward . . .

ANNOUNCEMENTS:
1. Biscuit Run Half Marathon this weekend – check slack for deets.

COT:
1. Prayers for Yuri
2. A lot of mumblechatter about the 60s flavor of the playlist . . . YHC took no offense, as great music is timeless, my friends.
3. Grateful for the PAX of HIM for allowing me to lead, tolerating once again (and far more that Louisville PAX) the playlist, and making me stronger and better each day.

SYITG,
Vector

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Crumping

AO: westeros
Q: Wolfpack
PAX: Tim the TOOLMAN, Black Lung, DintyMoore, Grape, Natural Ice, Pep, Red Skull, Sally, Spinal Tap, Blueprint
FNGs: None
COUNT: 11
CONDITIONS: Guns out, cut off sleeves type of morning

WARMUP: Mosey around. BACs. BACBACs. Imperial Walkers. WMHs.

THE THANG:
Split up into pairs (Choose a new Pax to pair with after every exercise). Theme was, if you can do 1, you can do 2, if you can do 2, you can do 10. Each Pax alternated with each other working up from 1 rep to 10 reps. 55 total reps per exercise per Pax.

Overhead Seal Claps
Mosey to tennis courts
Squats
Mosey to playground
Merkins
Mosey to stairs
Step Ups
Mosey to Playground
Dips
Mosey to tennis courts
Iron Mikes
Mosey back to flag

MARY
Same concept, but in a group working up to 5 reps.

Leg Raises
Shoulder Taps

MOLESKINE:
Crumping is a term in mountaineering/backpacking when every movement is tough and even the smallest steps feel hard. It’s in these moments that we need to realize that if we can take one step, we can take the next. And even more important to understand we don’t have to go at it alone. Ask for help where you need it and lend a helping hand when you can. “Leave no man behind and leave no man where you found him”

ANNOUNCEMENTS:

Biscuit Run this Saturday (Westhaven to Loveless)

Next Tuesday (3/5) Bring Your Kid To Workout Day at TheKnoll in Bellevue. If you’ve ever wondered what a 2.0 workout looks like bring the kids and come out! (Recommended age 6+)

March 28th Murder Mile at Greenmachine

Plankril coming in April. See Grape for details and get ready to become ripped SkaterBoys

COT: A moment of silent reflection for all prayers spoken and unspoken. Cheers to you men!

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Workout in the key of G-string

AO: greenmachine
Q: G-string (Eli Kresta)
PAX: Focker, Esposa, Betty Ford, Breadsticks, baggervance, Grape, moneyshot, Cowboy, Deep State, FeelTheBerns, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Warm, light breeze, perfect for a beatdown

WARMUP:
– Motivator x7
– BACs
– Back-BACs
– Overhead Claps
– Evolution of Man (There and back)
– 5 yard inchworm
– 10 yard Alligator Crawl
– 15 yard Bear Crawl
– 20 yard Gorilla Run
– 50 yard Sprint to the Endzone

THE THANG:
(Split into two teams and each team takes a sandbag)
Two Rounds of both relays

– Team is all in high plank
– one-by-one each PAX does 10 endorphins
– Run ten yards and return to plank (Al Gore when you fail plank)
Losing team does five burpees
Another relay
– Team does slow squats
– PAX with the sandbag does 15 thrusters
Losing team does five burpees

Back on the line for a burner. Twenty yards of lunges, twenty merkins, then lunge back and twenty more merkins.

Twenty yards burpee broad jumps with twenty squats at the end. Return with the same MOT and squats at the end zone

MARY:
– High plank while we went over the mission, core principles, and credo. 5 Merkins after each.
– Slow ass leg raises x20
– Penguin Heel taps x20

MOLESKINE:
My dad wasn’t the most present father when I was growing up, but he was adamant about faith. And one of his favorite quotes when I was being a typical teenager was “honor your father and mother.” There came a day when I was in college when I realized “honor” and “obey” are NOT the same. There is honor and respect in telling your father when he has done wrong. There is love in correction. Even correction of a parent/family member.

ANNOUNCEMENTS:
Murder mile (no clue what it is actually called) coming up in April
Any of y’all are welcome to come to workouts at the brig where I am AOQ. It’s Wednesdays @ Grassland park 5:45am
Biscuit Run Saturday, March 2. (message me if you want details on either)

COT:
Intentions were shared, prayers were said

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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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To the nines

AO: westeros
Q: DintyMoore
PAX: Chunks, Grape, Pep, Siri, Tim the Toolman, Wolfpack, Power Clean (F3 JeffCo, GTE Trainer)
FNGs: None
COUNT: 8
CONDITIONS: Crispy

WARMUP:
Warm-Up
SSHs – 14 in cadence
Low-n-slow Squats
Good Mornings – 5 OYO
Cherry pickers in cadence
Shoulder Routine in cadence
-Forward
-Backward
-Overhead Press
-Moroccan Night Club

THE THANG:
Run to Bridge – 3 rounds, 1 minute rep each
Komodo Dragon
Air Squats
Bird dogs

Run to Playground – 3 rounds, 1’ min rep each
Pull-Ups
Compass Lunges
Superman

Run to Hill – 3 rounds, 1’ minute rep each
Burpees – add a merkin each rep
Bearcrawl
Happy Crunchy Frogs

Mosey to Start and finished out third round of hill exercises and final two songs on playlist

Movie Songs – @chunks won the challenge to name the movie for each song
https://open.spotify.com/playlist/5o1FYgMAWfC5I6feour9Rm?si=K6W-tgdvRl6M1ZrC5mPzWA&pi=u-jB_4HrudSSKq

MOLESKINE: NA

ANNOUNCEMENTS:
Solid BrewRuck led by Cowboy over the weekend. greenmachine it’s just a mile workout coming up next week.

COT:
Prayers for Cowboy and family

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Lessons

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Ginger, Young and Restless, Grape, olanmills, Doggystyle, Decaf, Skeet, Minnie Pearl, Sunshine, Lost and Found, Goldie Locks, Yak, Prince’s Hot Chicken, D Pole, Bill Dance, Army Surplus, Tatter Tot, Woodpecker, Evil Knievel, PeachPie, Mr Krab, Neanderthal, Wookie, Iron Flush, Mittens
FNGs: None
COUNT: 27
CONDITIONS: Perfect

COT:
Let’s nail the COT first bc it was a marquee moment for YHC. This morning was a (not so) nice reminder that yeah you can feel good about yourself getting out and doing good but that doesn’t mean there are not lessons for you to learn along the way.

Here’s the short of it. One of the guys was chirping at me pretty consistently. At first I was confused and wasn’t sure who he was talking to or what nonsense he was even saying. I pushed back a little eventually and he clearly was not getting the point so I escalated a bit and I went too far. It was a calculated or intentional escalation that I felt necessary at the moment BUT I said something I did not mean to say and there is no excuse. The whole thing is on me and I own that. Period. I stopped the whole thing and publicly owned up to it, hopefully he heard my apology took it as sincere and we all move on better.

I’ve got egg on my face and to be honest it’s been wearing me out all day.

The only silver lining is hopefully everyone there saw an example of a man admitting he is wrong, owning it, and apologizing. Not something we see a lot of these days to be sure. I’m sorry I let y’all down and hope I can earn the trust and respect back.

WARMUP:
SSH x 50
Squats x 10
Fire Hydrant x 20 each side
Jack Webb – goal was to get to 10 but it was crawling so we stopped at 8. This was done together with each PAX down the line calling out the next rep number and exercise

THE THANG:
Grab a block and head to the hill

7s: Reverse burpees at the bottom, We’re Not Worthy at the top. Carry you block with you at all times.

YHC planned on a politician up the each each round, as well as a surprise speed bump, but we were already running behind.

Mosey to the basketball court

Partner-burpee-thruster-apocalypse:
P1 does 10 burpees while P2 does 10 block thrusters, switch and rinse/repeat

P1 does 9 burpees while P2 does 9 block thrusters

Goal was to get to 1 but we ran out of time and I believe only got to 5

MARY:
No Mary due to time

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Groundhog Day

AO: cruelhall
Q: Esposa
PAX: Donkey Hammer, EZ-Go, Grape, blackwidow, Pedialyte, 0
FNGs: 1 0
COUNT: 6
CONDITIONS: Crisp

WARMUP: Espoga

THE THANG:
4 corners
– 5 burpees
– 10 atomics
– 15 merican
– 20 dry docks
Mode of Transport Walk lunge
3 suicides
– 10 1 leg dead lifts
– 20 lunges
– 30 side lunge
– 40 plank jacks
3 suicides
Mode of Transport Bear Claw
– 10 v ups
– 20 LBCs
– 30 bama dates
– 40 hammers
Superman it out

ANNOUNCEMENTS: Brew Ruck 2/17

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Q D’etat

AO: atlantis
Q: Hair Band , Salpal
PAX: Grape, Salpal, Puzzlah
FNGs: None
COUNT: 4
CONDITIONS: shrinkage with a side of fog and legs

WARMUP:
2 laps mosey around parking lot
SSHs
Hillbillies
Imperial walkers

THE THANG:
Hairband:
Sprints: 50%x2, 75%x2, 100%x1
Lunge walk around parking lot

5min of Hairy (Hair Band Mary, dubbed Hairy by @grape)

30 iron mikes
Bernie
30 squat jumps
Bernie

Salpal:
Mosey to Pizza Hut
3 rounds of Isometrics, holding 1min, If you break form everyone does a burpee
– squat
– plank
– balls to the wall

Arms Finisher:
– as many derkins as you can do in a minute, then half of that number for 3 more rounds. Hold squat when done

Normal Mary to finish

ANNOUNCEMENTS:
– @salpal is Atlantis’ new AOQ!!
– the new shovel flag was unveiled, see picture
– brewruck February 17th, check channel for deets
– brewsday/juiceday, @natural ice for the deets
– leanpax finishes up on saturday february 10th, stay strong fellas

PRAYER REQUESTS:
Each man shared as Atlantis is a 3F AO and we take that more seriously than anything
– @puzzlah wife going into surgery next week, prayers for success, high quality and easy recovery
– @salpal wife finishing PhD, preparing for new baby in August, and work conversations
– @grape inviting a coworker to read through John with him
– YHC, traveling this weekend, for continued wisdom and resistance to temptation and glory to God in my relationship with Liz

It has been a great honor having Atlantis be my first leadership position in F3. I’m excited to see what’s in store next and I’m comforted knowing I’ve left this premier AO in good hands.

Rock on,

Hair Band

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Charity Stripe

AO: iiipillars
Q: Harbaugh
PAX: Pencil Pusher, Baguette, Go Fish, Grape, grisham, YumYum, Pep, Pop-A-Lock, DintyMoore, t-cell, Zelenskyy, Haggis, Formica
FNGs: None
COUNT: 14
1) Circle warm-up
2) Groups of 3 – Rotating laps; 300 merkins; 300 squats
3) Groups of 3 – Rotating laps; 300 dips; 300 squats
4) Full field – jog down/ sprint back; 10 burpees per trip -> completed 8x (had to do burpees because T Cell, Grape, and Dinty Moore all missed their free throws)
5) Plank to ‘O-o-h child’
6) Closing