Tag: Hambone

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Lot of Running Q!!

AO: the-castle
Q: Pep
PAX: Strutter, hambone, Dilbert, Goodwill, Squatter, 1,2,3,4,5
FNGs: 5 1,2,3,4,5
COUNT: 11
CONDITIONS: Muggy

WARMUP: Run greenway

THE THANG:
Wreck-Tangle:
Partners – one partner half running the rectangle (half of the field) while other partner does slower travel
Slower Movements:
– Endzone side: Komodo dragon
– Sideline: inch worm (inch forward, push up, jump up)
– Midfield: lunge twith
– Sideline: bear crawl

11’s at hill:
– iron mikes
– Burpees

MOLESKINE:
– 5 guys from First Baptist showed up after looking for exercise + connection

ANNOUNCEMENTS:
– csaup: 50 miler on Aug 29 – ask chunks
– Next month (October) – night moves

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Everybody at Bomber’s Working for the . . .

AO: bomber
Q: Vector
PAX: Pep, Firefox, CubCadet, Tim the Toolman, hambone, Papa Bear, Topps, Steampunk, Grifter
FNGs: 1 Grifter
COUNT: 10
Today’s workout celebrates those glorious two days, Friday and Saturday . . . Ladies and Gentlemen, the Weekend (the days, not the singer).

CONDITIONS: Perfectly warm and humid

WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20

THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.

Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips

Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs

THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James

ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber

COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday

MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.

Honor leading the PAX who continue to make me stronger and better. SYITG, Vector

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice

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Tortoise & Hare #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Decaf, Barney, bluemule, Michelin Man, Wham-O, Chunks, Right Said, LIGHTNING(Devario Parson), Speechless (Bryan), Bubbles (Tyler Slaughter), hambone, Hipster, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 26
CONDITIONS: Perfect for a morning run

WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches

THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.

MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!

ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.

COT: Prayers for family, school, strength, wisdom and endurance.

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the Filthy Fifty

AO: the-castle
Q: Strutter
PAX: hambone, Pep, StepBrother, Strutter
FNGs: None
COUNT: 4
CONDITIONS: gorgeous!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Decath-WTF?

AO: -f3-nashville-general
Q: CubCadet
PAX: Pep, Tim the Toolman, Spinal Tap, Papa Bear, hambone, Sherlock, Young and Restless, Wolfpack, Purple Tiger, Choo Choo, Beaver (DR from outside Richmond), Radish (birthname Lewis)
FNGs: 1 Radish (birthname Lewis)
COUNT: 13
CONDITIONS: only 79

WARMUP: The usual stuff, and 10 burpees, much to the dismay of hambone (“what next, bear crawls?”)

THE THANG: On the 49 Anniversary of Bruce (now Caitlyn) Jenner’s Olympic Record Decathlon performance in Montreal and to celebrate GameStop getting permission to go north of the border, we did a modified decathlon.

Day 1 Events
– 100 m dash: sprinted length of Parthenon
– Long Jump: 20 lung-worms
– Shot Put: 40 sit-ups
– High Jump: Hop up Parthenon steps 2x
– 400 m run: Run the ellipse

Day 2 Events
– 110 m hurdles: 110 high knees
– Discuss Throw: 50 dips
– Pole Vault: 40 merkins
– Javelin Throw: 50 squats
– 1500m run: Run 3 sides of the great lawn

Repeat sequence doing half the reps, and skipping the 1500m run

MOLESKINE: Think of somebody in your life who might need a check-in from you. Reach out.

ANNOUNCEMENTS: Check Slack, but there is a 2.0 event (nerf battle). And still selling that 50 mile thing.

COT: Welcome to Radish (aka Lewis, 24, originally from South Africa. Just moved back to Nashville, after previously being at Lipscomb). I don’t get credit for EHing – somebody else said something, then I just had him Long-Jump next to me. Thanks to other PAX for making him feel welcome, including Coffeteria.

Prayers for Pep stress at work. Alleviation of suffering in Gaza. Gratitude that impact of overnight tsunami was not worse.

Thanks for allowing me to lead today!

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.

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Fun and frivolity at the Castle

AO: the-castle
Q: Strutter
PAX: hambone, Barney, Chunks, Zeeshan Sayyed, Strutter
FNGs: None
COUNT: 5
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Modify as needed

AO: bomber
Q: DintyMoore
PAX: Firefox, Chunks, Pep, Salami, Tim the Toolman, hambone, Sherlock, Young and Restless, Hedwig, Strutter
FNGs: None
COUNT: 11
CONDITIONS: Heavy Air

WARMUP:
Mosey for Coupons
Shoulder Routine

THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets

Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill

Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges

https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4

MOLESKINE: one more thing

ANNOUNCEMENTS: CSAUP 50 Miler 8/29

COT: good thoughts for change, travel, and family

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Struggle

AO: thestronghold
Q: tampalibra
PAX: Skeet, Barney, Wham-O, bigbang, Minnie Pearl, bluemule, House Arrest, Squatter (F3 Muletown), Red Skull, Decaf, Shocker (Mark Holmes), Hipster, Young and Restless, Dan and Dave, Chunks, hambone, Ponzi, Purple Tiger, Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
FNGs: 17 Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
COUNT: 36
CONDITIONS: Ripe

WARMUP: SSH x 30, Squats x 10, Merkins x 15

THE THANG:
Grab a block!

In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press

Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry

Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.

All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004

MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.

ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop