Tag: Grape

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Cardio and Core

AO: westeros
Q: Michelin Man
PAX: Right Said, Black Lung, Pep, Natural Ice, Red Skull, Focker, Salpal, DintyMoore, Vector, Sherlock, Crawlspace, Pop-A-Lock, Tim the Toolman, Supernova, Spinal Tap, Detective Pikachu, Grape, Shiplap
FNGs: 1 Shiplap
COUNT: 19
CONDITIONS: Effin Cold

WARMUP: Upon exiting his vehicle to his walkup music, Michelin Man warned the PAX to stretch before the disclaimer because MM wastes no time warming up. With the disclaimer aggressively given at 5:30 on the dot, a mosey then ensued.

THE THANG #1: First, the PAX ran around Elmington to the port-a-potty hill and held a plank for the six. Upon all in, the PAX sprinted up the hill 3x, with a mosey back and plank after each. MM then inquired of other PAX whether they came to work out (hat tip: Crablegs). Four PAX in succession answered in the affirmative and asked for 1 sprint extra, yielding a total of 7x sprints up the hill. Natural Ice also asked for a Bear Crawl, which YHC declined.

THE THANG #2: The PAX then mosey backed to the tennis courts and formed a circle, upon which time, Black Lung joined the group. The Thang #2 ensued. Each PAX in turn would call a number 1-10. MM would then provide an exercise corresponding to that number that the PAX would do for 1 minute. The number had to have special significance to the PAX (i.e. Tim the Toolman called 6 because he turned 60!!! today). There were two lists: Cardio and Core. I alternated between the two. Here were the numbers:

Cardio:
1. SSH
2. Plank Jack (not called)
3. Tuck Jumps
4. Mountain Climber
5. Squat Jump
6. Star Jump (not called)
7. Iron Mike
8. High Knees
9. Butt Kickers
10. Muhktars

Core:
1. V-Ups (not called)
2. Hollow Body Hold
3. American Hammer
4. LBCs (not called)
5. Scissor Kick
6. Box Cutter
7. Happy Crunchy Frogs (not called)
8. Bird Dogs
9. Leg Circles
10. Flutter Kicks

MARY: The PAX returned to the port-a-potty hill for one more sprint and a mosey to startex to finish. 1 burpee completed for Tim the Toolman (and Pep!) birthdays. Of note, Black Lung went back and did the 7x sprints after Mary.

ANNOUNCEMENTS:
1. Brewruck
2. NYD Convergence
3. LeanPax
4. New AOQ at Westeros NEXT WEEK!
5. Welcome FNG Shiplap!

COT: Many prayers offered, with Crawlspace aptly summarizing as “Everyone’s family.”

It was fun. MM Out.

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Name that Tune (90 & early 00’s Rock)

AO: iiipillars
Q: Chunks
PAX: Grape, Hair Band, Pep, Black Lung, Focker, t-cell, Tackle Box, princessaurora, Go Fish, Harbaugh, Haggis, Formica, Swiffer
FNGs: None
COUNT: 14
CONDITIONS:
Brisk, but nice

WARMUP:
2 mile Pre Party run @hairband @grape @harbaugh @blacklung and YHC

THE THANG:
Left the friendly confines for the parking garages of Burton Hills Office Park. Quickly crossed Hillsboro road and made our way to the second hill between two of the parking structures. While moseying, Yacht Rock was the playlist
Before we started playing Name that Tune, we did 5 mins of Mary Dealers Choice, but must be 20 reps. Flutter kicks, Happy Crunchy Frogs, Box Cutters, Freddie Mercs (while a Queen song played) and LBCs

Name That Tune 90 & Early 00s rock Edition
PAX was given 20 seconds to name that song and artist, but once you answered correctly you could not answer again until all the rest of the PAX had answered. Incorrect answers resulted in 5 8-Count body builders at the bottom and top of the hill. If a PAX named the song and artist correctly, they got to pick the exercise to do at the bottom and top of hill. YHC still chose the mode of transportation up the hill. Next time per feedback of the group, I will have more variety. Everyone loved the Lunge walk up the hill. Maybe we just do sprints, who knows.
PAX got the majority of the songs right and hopefully fun was had by all.
Moseyed back to the Startex with a little sprint/race to the finish. We found PA back at the startex, and was given some brotherly feedback. 😉 Thanks for the coffee PA.
Finished with Name that Tune for two songs, so PA could be a part.

ANNOUNCEMENTS:
Brewsday Today at 4:30 12 South Tap Room 2for1
Brewruck on Dec 16th talk to Red Skull for all the deets
Several convergences coming up for iiipillars and middeltooth
January 13th at 6:00 am at Memorial Park in Hendersonville. Please invite any friends you have in Hendersonville to join us.
COT:
Prayers for Hairband traveling
Prayers for little Luca battling an illness

Thanks for the opportunity to lead. No better way to start your morning than with you men in the Gloom.

SYITG,
Chunks

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Dealers Choice

AO: handsomizer
Q: Cuban Missile
PAX: Blueliner, bluemule, Grape, Focker, Natural Ice, Freakonomics, Chunks, Hair Band
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP: Side Straddle Hops, Arm Circles, Willie Mayes Hayes

THE THANG: Mosey to the stairs. Dealers Choice of exercise, but dice determine the reps. Finish with Tai Chi breathing.

ANNOUNCEMENTS:
Remember to be nice to people this holiday season, you never know what someone else is going through.

Prays with Hair Band and his family while they are dealing with the loss of his grandmother

COT:

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Dealer’s Choice

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Salpal, Natural Ice, Freakonomics, Young and Restless, Cuban Missile, Cash Cab, Mr Emcee (Tallahassee), Plunger, Blueliner
FNGs: 1 Blueliner
COUNT: 12
CONDITIONS:
Last nice morning before it gets cold

WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.

ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving

The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.

Thanks as always for the honor to lead.

SYITG,
Chunks

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Hey Gravity!

AO: westeros
Q: Sooie
PAX: Salpal, Chunks, Siri, Grape, Red Skull, Michelin Man, Wolfpack, Tim the Toolman, Natural Ice, Right Said, Spinal Tap, Sherlock, Black Lung, Solo Cup, Sooie, Cashcab
FNGs: None
COUNT: 16
CONDITIONS:
It’s been colder.

WARMUP:
Breathwerkins
BAC 15
BBAC 15
Don Quixote 10
Imperial walkers 15
SSH 15

THE THANG:
Pull-ups 30 sets of 1 EMOM. Between pull-ups AMRAPs of the following
Spicolli’s 3x
Squats 3x
Low plank 3x
Spicolli jumps 3x
Jump squat 3x
Plank thigh tap 3x
Leg raises 3x
Big boy sit-ups 3x
Mtn climbers 3x
Iron Mikes 1x
Burpees 1x
High/low planks 1x

MARY:
Big boys from 0614-0615

ANNOUNCEMENTS:
Mosey from Dose (Murphy road) 0530 tomorrow. See @chunks.
@Grape on Q at #iiipillars tomorrow
#no-noise-november in full swing. Never too late to get in on it.
COT:
YHC shared how No Noise November is already having a positive impact on my habits. Offered up prayer for prayer requests mentioned. Enjoyed some Sooie Brewie™️ and maybe…just maybe we witnessed what will be known as The Westeros Miracle: my thermos is 64 oz yet all 16 PAX enjoyed the Sooie Brewie and there was enough left over for a full cup when I returned home. So take a moment to day to recognize the miraculous in the mundane.

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Bomber 112023: Celebrating the PAX on 6th Qversary

AO: bomber
Q: Vector
PAX: Crawlspace, DintyMoore, Firefox, Grape, hambone, Papa Bear, Pep, Right Said, Tim the Toolman, Recharge, Focker, (Missing 1 — That’s why you don’t delay the BB), 0
FNGs: 1 0
COUNT: 13
It’s 2017. A slightly more overweight and less fit dude is coaxed by @Ebola to join some cult that meets Friday mornings to workout. Some dude named @Hambone is the leader. We run what seems like 3 miles (it was just to McCabe Pub); we do bear crawls up a public street (crazy!); and I get named @Vector (as an infectious diseases doc, it could have been much, much worse . . . like “Pus” or “Festering Sores,” but I digress). To celebrate 6 years with this madcap bunch of HIM of F3 Nashville, I decided to theme the playlist with songs that were about some PAX. (If you didn’t make the cut, sorry. Some names don’t lend themselves to catchy up-tempo tunes. I mean a song about “Fockers” or “T-cells” ain’t happening . . .).

Playlist:
Fox on the Run – Sweet (@Firefox)
Natural – Imagine Dragons (@Natural Ice)
Red Solo Cup – Toby Keith (@SoloCup)
More, More, More – Andrea True Connection (@Dinty Moore)
Pep Rally – Missy Elliott (@Pep)
Supernova – Liz Phair (@Supernova)
I’m Too Sexy – Right Said Fred (@Right Said)
I’m Just an Old Chunk of Coal, J. Cash (@Chunks)
I Heard It Through the Grapevine, Marvin Gaye (@Grape)
Hambone, Tennessee Ernie Ford (@ Duh)
Mustang Sally, Wilson Pickett (@SalPal)
Blank Space, Tay-Tay (@Crawlspace)
Go Cubs Co (2009 Mix), Code Red (@Cub Cadet)
Once Upon a Dream from Sleeping Beauty (@Princessaurora)

CONDITIONS: Quite nice, thank you

WARMUP: Mosey around to the Rec Center circle. Then selection of favorites from LBACs, RLBACs, Overhead Press, Seal Claps, WMHs, Good Mornings, and SSH.

THE THANG I: Super DORA – Partner up. 100 Pull-ups, 200 Incline Merkins, 300 Squats, 200 WWIs, 100 Iron Mikes (changed from Lt Dan’s for time). Partner runs around Rec Center.

THE THANG II: Duck-Duck-PAX. Circle around cul-de-sac. 1 PAX runs around the group and then tags another member of the group, who yells out a new exercise that the groups does until another is tagged. We could not stop until every HIM had gone, so kudos to the PAX for getting it done with 30 seconds to spare.

ANNOUNCEMENTS: Prayers for @Rightsaid and @Crawlspace whose dad is having aortic surgery later today c/o Dr. Rupp.

COT: Completed with thanks for the blessings and for each of the PAX who push me each day.

Honor leading and hard to believe I’ve been doing this for 6 years. While I still haven’t found my abs (not that diet has anything to do with this), I’m healthier, happier, and a better HIM because of all of you.
SYITG, @Vector

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Stay classy out there

AO: iiipillars
Q: Zelenskyy
PAX: Grape, princessaurora, Pep, Tackle Box, Go Fish, Black Lung, Harbaugh, wardas1, YumYum, Two Face, Old Crow, Swiffer, Bard
FNGs: 1 Bard
COUNT: 14
CONDITIONS: warm and bright

WARMUP: mosey to field and do 2 laps
15 SSH
15 Face pulls
20 mountain climbers
15 LBAC F
15 LBAC R
15 WMH

THE THANG: 1. Bearpees: 🐻
Line up across the field, OYO 1 Burpee followed up by 4 count bearcrawl forward. Once you get to other side, rinse and repeat adding another Burpee. Get to 4 burpees.
2. Aiken Legs 🦵
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Iron Mikes (10 each leg forward). 3 sets. Run a lap
3. B.O.M.B.s 💣
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the field. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 30- Burpees / 60- Overhead Claps / 90- Merkins / 120- Big Boy Sit-ups

ANNOUNCEMENTS: Hobblin’ Gobbler on Thanksgiving
No noise November

COT: prayers for Pep traveling to see his dad
Prayers for Mike and his ALS diagnosis
Prayers for various health issues at SPCA (Florez, Cleek, Osenga)

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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Bond, James Bond

AO: iiipillars
Q: Vector
PAX: Focker, Go Fish, Grape, princessaurora, Pep, t-cell, Zelenskyy, Formica, Haggis, Harbaugh, Swiffer, Tacklebox
FNGs: None
COUNT: 13
In celebration of James Bond Day (October 5th – who knew? Dr. No, the first Bond film was released in 1962 on that day) and because I thought it’d make a cool playlist, we put on our big boy spy shoes to celebrate 007.

CONDITIONS: Shaken, not stirred

PLAYLIST: Bond themes:
James Bond Theme – John Barry
Live and Let Die – Paul McCartney & Wings
The World is Not Enough – Garbage
Goldfinger – Shirley Bassey
The Living Daylights – a-ha
Nobody Does it Better – Carly Simon
Skyfall – Adele
A View to a Kill – Duran Duran
Goldeneye – Tina Turner
Die Another Day – Madonna
Another Way to Day – Jack White & Alicia Keys

WARMUP: SSH, LBAC, Seal Claps, Overhead Presses, Overhead Claps, RLBCs, Good Mornings, and Willy Mays Hayes to get prepped.

THE THANG:
“007s” – To help those PAX on their Octoburpee Challenge, 10 burpee buy-in and the 7s x 3 rounds: each with burpees, of course (and some grumbling about why @Blacklung wasn’t there), with jump squats, Lt Dans, and WWIs as the other paired exercise. In between, a 10 count and a PAX note of their favorite Bond film . . . Moonraker? Hmm . . . sure.

“SPY”s to honor the PAX member most suave like Bond, T-cell, we did his favorite exercises renamed to fit the theme: Super DIPs, Perfect Incline Merkins, Your Favorite Decline Merkins . . .

MARY: Rounds of exercises starting with Alabama Prom Dates, because Bond has, ahem, other skills too . . .
And the astute among us (@GoFish) counted we were up to 93 burpees, so 7 more to get us to 100.

ANNOUNCEMENTS:
1) Octoburpee continues — grumbling as today’s workout “only benefitted @Focker” as he’s the only one participating, but didn’t we all benefit?
2) Game night at @Firefox’s house which already happened and was epic
3) BBQ at Tim’s with @Chunk’s brisket

Honor to lead you all! SYITG

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How to make burpees easy

AO: handsomizer
Q: Focker
PAX: Grape, Slumlord, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: the best

WARMUP: mosey for 40 yards until my metallic ankle locked up. Then yoga to loosen up and get that new blood produced and pumping

THE THANG: on the stairs, after each round, run to the top and back down to next landing
20 SSH
20 burpees
20 drop squats
20 dry docks
20 heel lifts
we added a pump to the burpee every round. For example on round #4, we did 4 merkins on each burpee
5 rounds completed
Burpee count 100 (but 220 burpees worth of merkins)

MARY: breath work and heart rate

ANNOUNCEMENTS: nah

COT: my favorite coffeeteria so far in my year and a half of F3. Small group this morning led to some great chances for opening up