Tag: Juicy J

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Impromtu Dice Game

AO: the-knoll
Q: Half Lyfe
PAX: Juicy J, AAA, Pebbles, Shakira, Timber
FNGs: None
COUNT: 6
CONDITIONS: Feels like 14 degrees.

WARMUP: SSH, LSS, OHP, WMH, Good Mornings, Mosey

THE THANG: 2 Rounds of Dice
Rd 1
1-WWII’s
2-Heal Taps
3-Mountsin Climbers
4-Lt Dans
5-Dips
6-Run to backstop

Rd 2
1-Iron Miles
2-Box Cutters
3-Flutter Kicks
4-Swing Rows/Pull Ups
5-Absolutions
6-Sprint to Stop Sign, mosey back.

SSH between rounds.

MOLESKINE: Absolutions warm you up!

Took kids ice skating, big part of me is coaching trying to help them learn. Maybe a little to much. Ended up getting distracted and talking with some family. Next thing I know they are both skating around without the plastic ice skating walker and playing broom ball. It was great to see them get to that by themselves.

ANNOUNCEMENTS: Lean PAX coming up. NYD Convergence. Check Slack for details.

COT: Count Off, Name-o-Rama, prayers offered up, coffee and some Christmas Cookies.

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[insane_train] Dora Dora Insanity

AO: insane_train
Q: Juicy J
PAX: Shakira, Piglet, Derby, Stubs, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Perfecto

WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own

THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete

The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together

MOLESKINE: Family traditions and reaching out to old friends

ANNOUNCEMENTS: leanpax

COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.

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Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

WARMUP: PAX led

THE THANG:
Partner/2.0 travels while the other does Reps of each station

🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)

FORMAT

5 Stations

4-5 minutes per station

AMRAP / Laps

Kids’ reps count DOUBLE

🔴 STATION 1 – Build the Sleigh

PAX: Cinderblock Goblet Squats

Kids: Brick Squats

Score: Total team reps

🔴 STATION 2 – Deliver the Presents

Partner Run Relay

PAX carries block

Kid runs unweighted

Switch each lap

Score: Total laps

🔴 STATION 3 – Stock the Shelves

PAX: Cinderblock Overhead Press

Kids: Brick Press

Score: Total team reps

🔴 STATION 4 – Santa Sack Carry

Bear Hug Carry to pole & back

Relay style

Kids = shorter distance

Score: Completed carries

🔴 STATION 5 – Chimney Climb

PAX: Block Rows or Deadlifts

Kids: Brick Deadlifts

Score: Every 10 reps = 1 chimney

MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night

ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.

COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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Stonewall Run to Negley

AO: stonewall
Q: Jason Callen (Deep Dish)
PAX: Right Said, floppydisk, Juicy J, Jason Callen (Deep Dish)
FNGs: None
COUNT: 4
CONDITIONS: 34 light breeze

WARMUP: none

THE THANG: approx 6 miler

MOLESKINE: Holiday gratitude

ANNOUNCEMENTS: LeanPax

COT: prayer to close us out

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Feeling Smoked

AO: pain-train
Q: Stubs
PAX: Roadkill, FLO, Derby, Juicy J, Stubs, Shakira
FNGs: None
COUNT: 6
CONDITIONS: chilly with a a crisp breeze

WARMUP:
SSH x15
BACs x15
BACBACs x 15
Low slow squats x10
Slow mercs x 5
WMH oyo
Mosey to get coupons

THE THANG:
Part 1
4 stations
1. Bent over Rows with coupon
2. squats with coupons
3. Dips
4. Decline mercs

Timer ran around playground track with sandbag. Rotate upon return.
Did 3 rounds of this

Part 2
4 stations
1. Dead lift with sandbag
2. LBCs
3. Step ups
4. incline mercs

Timer farmer carry coupons on path inside playground

Only able to get 1 round in

Mosey to return coupons.

Ended with 90 seconds of plank

MOLESKINE:
A small act of kindness goes a long way. It can be infectious
ANNOUNCEMENTS:
Insane Train officially launches at red caboose on Wednesday Jan 7th and every Wednesday thereafter.

COT:
Prayers and Coffee…thx FLO for the floejoe

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Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

WARMUP: SSH, BACs, BAC BACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

Motto and Core Principles

THE THANG: Load up Sand Bags/Coupons

Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.

Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.

MOLESKINE: Grateful to see FNG’s today!

ANNOUNCEMENTS: Check Slack

COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.

Thank you for the opportunity to lead this morning!

:horse_racing:

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Don’t drop the baby

AO: the-knoll
Q: Étouffée
PAX: Malibu, Roadkill, Stubs, Derby, Pebbles, Gold Digger, Juicy J
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: brief

THE THANG: PAX set out on a sandbag adventure tasked with not letting weight hit the ground.

(1)Half mile mosey with 3 stops

During stops:
– partner 1 holds SBs
– Partner 2 completes
– 3 burpees
– 10 merkins
– 20 squats
– Rotate

(2)DORAS on the hill. One partner exercises while other completes exercises with SBs
– deadlift
– Rows
– Curls

(3) completed another half mile back to the AO with another 3 stops via another route.

(4) finished with a 7th set once arriving back to knoll.

MOLESKIN:

ANNOUNCEMENTS:

COT:

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Shuffling into the week…

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Motorola, Juicy J, Roadkill, FLO
FNGs: None
COUNT: 6
CONDITIONS: Cold… in the teens

WARMUP: na

THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm

MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin

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Slow Down

AO: the-knoll
Q: Pebbles
PAX: Piglet, Timber, Étouffée, Juicy J, Roadkill, Malibu, G-string
FNGs: None
COUNT: 8
CONDITIONS: Cold Clear and Beautiful

WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins

THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.

Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters

Ended with a ring of fire.

MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.

ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.

COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.

Prayers were said.