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!
WARMUP:
25 SSH
Some other stretches
THE THANG:
Mosey across West End for a tour of the neighborhood and lights.
Stopped at every house that had lights to do a variety of exercises.
Stopped along the way to deliver a christmas present to one of out fellow PAX
Mosey back to the hill near the startex for some dealers choice while one PAX ran up and down the hill
One more lap around the AO stopping at one last house for some exercises.
Mosey back to StartEx.
My gift to the PAX was ending a couple minutes early.
ANNOUNCEMENTS:
New Year’s Day Convergence
Lean Pax #leanpax
Hendersonville re launch 1/13
TAPS:
DP’s family after loss of grandmother
Focker’s coworker’s husband
Always an honor to lead. Christmas is a time to be with family and you guys have become my family. So grateful to be a part of this group. Merry Christmas and Happy New Year to everyone.
WARMUP: mosey around clubhouse before WMHs, LBACs, Low n Slow Squats, Low n Slow Merkins
THE THANG:
12 Days of Christmas
1 Run up the hill
2 Star Jumps
3 Pullups
4 Imperial Walkers
5 Burpees
6 Broad Jumps
7 Vector Ups
8 Hand Release Merkins
9 WW1s
10 Air Squats
11 Flutter Kicks
12 Reverse Lunges
Mary to finish with WallSits passing ‘coal’ back and forth before Hollow Body HoHoHolds
ANNOUNCEMENTS:
#LeanPax starts Jan. 2nd, Christmas Day workout at Westeros, New Calendar for Q and hosting events, Dec. 29 workout at Handsomizer – Bomber AO Closed for Kickball Competition
WARMUP:
OYO
THE THANG:
Prompt start at 0529; @Michelin_Man ran. Other PAX grabbed coupons courtesy of @Tim_the_Toolman.
Thang 1: DORA on a timer:
– Blockies and Broad Jumps
– Burpees and Murder Bunnies
– Lt. Dan’s and Weighted Lung Walks
Ran back to parking lot, handoff to @Chunks
Thang 2:
– Mid-Beatdown Mary (preponderance of flutter kicks…)
– Various coupon routines (curls, press, squats, etc.), each PAX went around taking turns 10 burpee timer
– P90X Yoga
MARY:
(see Moleskin)
ANNOUNCEMENTS:
@Chunks is your new AOQ of Westeros! Coffee requests complaints, suggestions, and feedback can all be directed to him. I myself will vanish, never to be seen again this side of the Cumby (jkjk I’ve already HC’ed for a Holly Jolly Christmas beatdown courtesy of @Chunks).
See above re: Christmas workout at Westeros.
It’s been a pleasure to serve you all, I’m grateful for this community of men, and the invitation by @Siri and @Michelin_Man to lead this past year.
COT:
Prayers for @Salpal boss during a time of mourning in what for many is a season of hope and joy.
Green Sally down.
WARMUP: mosey
THE THANG: mosey, merkins, mosey, merkins, mosey, etc. (merkin count: 120)
Abs at the playground:
3 sets of:
40 flutter kicks
10 merkins
30 LBCs
10 merkins
20 American Hammers
10 merkins
10 V-ups
10 merkins
(Merkin count: 240)
Miscellaneous exercises for the remaining 10 minutes including 70 incline merkins and 5 minutes of broga.
MARY:
ANNOUNCEMENTS: NYD convergence at Green Machine, 6-7am
Lean PAX starting 1/2/24
BrewRuck happening soon – ask Hambone
Other??
COT:
WARMUP: A Quick run through of the usual suspects SSH, OHP, LBAC, SC, WMH
PAX grabbed all the coupons available and went out to the play ground.
THE THANG: 12 Coupons of Christmas
Similar to the 12 days of Christmas but better, PAX received a present each round building on top of the previous round, starting with “A jog around the building”. For each round PAX performed the new work out as well as all exercises proceeding it
1. And a Jog around the building (1×12=12)
2. Two Blockies (2×11=22)
3. Three Pull ups (3×10=30)
4. Four block Squats (4×9=36)
5. Five Overhead Block Press (5×8=40)
6. Six Block Derkins (6×7=42)
7. Seven Curls (7×6=42)
8. Eight Block Sit Ups (8×5=40)
9. Nine Mountain climbers (9×4=36)
10. Ten American Hammers (10×3=30)
11. Eleven Block Dips (11×2=22)
12. Twelve Lt Dans (12×1=12)
In the end, YHC’s generously gave the PAX 364 and ran over 2 miles.
Playlist was a variety of Rock/Punk Christmas music
Prayers were lifted and announcements announced
Thank you for the opportunity to lead!
https://open.spotify.com/playlist/2WRg0IlN8BRdAlkJAGMrgB?si=00ff9b9f7d4f4c0b
CONDITIONS
Weather: chilly but not wet
WARMUP
– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays
THE THANG
Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees
prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health
announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine
WARMUP:
A simple warning that this was gonna suck.
THE THANG:
Crawlbear up the hill. Bearcrawl to islands in parking lot, 5 burpees at each. Bearcrawl Paula Abduls. Bearcrawl back down the hill. Pullups, burpees and big boy situps from 1 to 7 and back down again, ‘cuz people wanted to stop bearcrawling.
MARY:
Dealers Choice
ANNOUNCEMENTS:
– Brewruck Dec. 16th.
– Game Night @ Firefox Residence Dec. 2
– Jan. 1st convergence.
COT:
– Prayers for the homeless of Nashville.
– Prayers for safe travels of loved ones.
Coffee at Star Bagel.
Sincerely,
MeanPal
WARMUP:
Mosey to top of Dog Park
Shoulderama
– Arm Circles (forward and back)
– Seal claps
– Overhead Press
– Michael Phelps
Slow and Low Squats – five count
THE THANG:
Mosey to Volleyball courts
Split into 2-4 teams.
Hoover Ball
Medicine ball volleyball
Ball caught in front court must travel to back court on other side
Ball caught in back court must land in front court
Play the ball off the net within these rules
Scoring is like tennis – 15 – 30 – 45 – Match
Game is scored to first team to 5 points
All of this modified to both courts doing 5 merkins each time the heavy ball hit the sand.
Grunge Greatest Hits were played via Spotify
MARY:
Mosey to StartX
Indigenous People Run with medicine ball
Ring of Fire with Med. Ball in middle while PAX held high plank. Goal was to be last PAX planking while keeping the med ball in the middle. Various activities kept those who left the circle occupied while @vector @timthetoolman and @goodmorningamerica battled to the end of our time.
ANNOUNCEMENTS:
A brief history of Hoover Ball origins were shared by Mr. Emcee. President Hoover typically did this activity on a regular basis and even held cabinet meetings following this regiment. Analysis of equipment was too firm and too prickly so perhaps the next Q will heed those suggestions.
Hobblin Gobbler on 11.23 at Green Machine
No Noise November continues
COT:
Praise/prayer for a good report on @Nancy on latest scans. Praise for @rightsaid and @crawlspace dad who was able to come home after open heart surgery last Friday. Continued healing for both.
