Tag: Haggis

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth:

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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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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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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ

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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

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FeelTheBerns V-2024-Q

AO: greenmachine
Q: FeelTheBerns
PAX: Cowboy, Deep State, Topanga, Focker, Movin On Up, Grape, Betty Ford, FeelTheBerns, Rocket Mortgage, Haggis
FNGs: None
COUNT: 10
CONDITIONS: Extreme fog, miserable rain, balmy 60 degrees, no moneyshot

WARMUP: SSH, Black Friday/Good Mournings OYO, WMH OYO

THE THANG:
The Pax were led down a dark alley to a secluded parking garage, where they were assigned a partner, and proceeded to complete
– 50 Burps
– 150 Ceiling Touches
– 250 WW1s
– 100 Ceiling Touches
– Completed individually while your partner orbited the lower-level of the garage, forward lap and Bernie Lap

The event concluded with a ring of fire to 180 ‘merican’s.

ANNOUNCEMENTS: Many, please see Slack. Focker provided an update on Nancy, who we hold in all of our prayers.

SHOUTOUTS: Focker provided navigational support, and supplied the Spirit, while Grape supplied the tunage. We are deeply appreciative for their support of my Qs.

RESULTS: I, and several other PAX, had the DOMS for the following 2 days, including in my feet. a Bottom 5 Q, living up the originally promised misery.

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LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.

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2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!