Tag: Matador

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Nine Lives

AO: cruelhall
Q: DintyMoore
PAX: Accounts Receivable, Donkey Hammer, EZ-Go, Mistah Mistah, Matador, Pedialyte, softserve, Topanga
FNGs: None
COUNT: 9
CONDITIONS: Pristine

WARMUP: SSHs, LBAC, Good Mornings, Willy Mays Hays, Mosey

THE THANG:
Borrowed from Right Said
9 exercises, 9 reps, run a lap (roughly 400m today, then delete an exercise
1. Merkin
2. Burpee
3. LBC
4. Squat
5. 2-ct mountain climber
6. Side Straddle Hop
7. 8-count Body Builder
8. American Hammer
9. Iron Mike

Mosey back to StartEx

MOLESKINE: Always a pleasure to be in the Shire. Thanks for the opportunity to lead.

ANNOUNCEMENTS: gullivers-travels-challenge ongoing. Visit other AOs to extend your comfort zone and see what’s happening around Nashville.

COT: Good thoughts for all the dads remaining intentional with the start of school and routines and busy schedules.

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Go See Cal!

AO: cruelhall
Q: Cal Worthington
PAX: Mistah Mistah, Donkey Hammer, blackwidow, Accounts Receivable, EZ-Go, Matador, Focker, Pound 🐶
FNGs: None
COUNT: 9
CONDITIONS:
Moist :droplet:

WARMUP: X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Touch Yo’ 👣
Stay down 4 stretch
Worlds Greatest Stretch

THE THANG:
Catch me if you Can Burpee Edition
Chase your partner to bottom of hill, stop and do a burpee when you catch them. Run it back up the hill to parking lot.

Mosey to covered Area with picnic bench
Set of 11’s – Burpees / 📦 Jumps

Mosey to Parking Lot 4 ⭕️ Sprints x20
T Clap Merkins
Big Boys
Sumo-Squats
Flutters IC
Freddy Mercuries IC

Close out w 5 Burpees for #merica 🇺🇸

COT:
Thank you for rolling out the red carpet for me the last several weeks that I have been with y’all!! I have enjoyed every AO, every workout, every conversation and every playlist…well there was actually only one that wasn’t my cup of tea but I digress!! F3Nash has everything a pac could ever ask for woth a perfect mix of beat down, camaraderie and banter mixed in to make it spicy! I leave you with this thought “WHO ELSE NEEDS THIS”. Our mission is to grow and the “why behind grow” is the fact that there are men all around us who need this and don’t even know it!! You have something special and my challenge to on you is to keep looking for those who need what F3Nash has to offer!! :heart_hands: Cal Worthington

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The Red, White, and Blue

AO: detention
Q: Accounts Receivable
PAX: Matador, Accounts Receivable, Esposa, Fidel Salazar, Deep State, Donkey Hammer, Movin On Up, Mistah Mistah, Pedialyte, Topanga, @average-size, @hiester, None
FNGs: 1 None
COUNT: 13
CONDITIONS: perfect

WARMUP: Good mornings, yoga stretches, merkins, Imperial walkers, hillbillies

THE THANG:
Mosey to bottom of hill near Ellington.
Mosey back stoping at each driveway to do 10 Atomic Merkins

Tabata Workout:
4 rounds of 4 exercises – (45sec work /15sec rest for each exercise)
Rows
Lateral lunges
Burpee pull-ups
WW1s

Mosy baseball loop back to parking lot.
Circle up for Mary – round robbin fave core exercises till time.

MOLESKINE: Take on the hard or awkward convos with our kids and cultivate those relationships so they are ones with quality communication.

ANNOUNCEMENTS:
Convergence at Green Machine for July 4th

COT:

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Feel the Pump

AO: detention
Q: Focker
PAX: Movin On Up, Pedialyte, Esposa, Topanga, Matador, Deep State, Mistah Mistah, Winona, Pound Puppy, Average Size
FNGs: None
COUNT: 11
CONDITIONS: Just how I like it

WARMUP: various stretches

THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers

Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted

Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2

60sec plank
Return blocks
Mary

MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late

ANNOUNCEMENTS: none!

COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.

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EZ-Come, EZ-Go/These are a few of my favorite things

AO: cruelhall
Q: EZ-Go
PAX: Winona, Michael Freiburg, Donkey Hammer, Matador, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: Not as hot as you’d think

WARMUP:
Broga flow – Esposa baggervance

THE THANG:
Picked my favorite movements and moments from the past year to the tunes of my favorite graduation and/or bar closing songs. https://open.spotify.com/playlist/4IqfSN7EqdCBKwYiNg0m0o?si=uYuyH3o_RzO38jkx8qh0bg&pi=u-O6LpeJ-5Rh-X

Indigenous peoples run – Accounts Receivable

Crawl bear up the bus loop grass hill – Batman (F3 Hampton Roads)

Proceed to parking lot:
7s with HSPUs and WW1s

Proceed to Churchill:
7s with blockees and atomics

Proceed to playground:
7s with bubkas and face smashers – Works for a Guy

Proceed to pavilion:
50 merkins, 50 Carolina dry docks (a la Century Club) – ccr

Proceed to parking lot:
Mary:
50 Once-a-Months (Alabama prom dates) – Matador
Plankpril until time – Grape

MOLESKINE:
Thankful for the memories and HIM who have made this community what it is. Excited to see Donkey Hammer take the reins and take this thing to the next level!

ANNOUNCEMENTS:
2.0 workout Saturday June 9 at Green Hills Park
Donkey Hammer taking over as AOQ starting next week!

COT:
Summmmmmer

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Kings of hearts

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Pedialyte, Matador, EZ-Go, Topanga, Winona, Donkey Hammer, Mista mista, Pound Puppy, Soft Serve
FNGs: None
COUNT: 10
CONDITIONS: soggy

WARMUP: Side straddle hops, Willie mays, slow merkins, good mornings

THE THANG:
Run baseball loop and grab blocks
Head to pavilion.

DECK OF CARDS
Clubs = Burpees
Spades = Merkins
Diamonds = WW1s
Hearts = Curl to thruster
(Aces were high)
Face cards were 10 reps
All others by their value

Return blocks and run baseball loop back
MOLESKINE:
Cultivate an attitude of gratefulness and thankfulness. Choosing joy despite our circumstances.

ANNOUNCEMENTS:

COT:

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Quarterly Review

AO: detention
Q: tampalibra
PAX: Ponzi, Movin On Up, Ginger, Accounts Receivable, Deep State, Esposa, Donkey Hammer, Matador, softserve, Pedialyte, Topanga, EZ-Go, Winona, Ike, Pound Puppy, Spandex
FNGs: 1 Spandex
COUNT: 16
CONDITIONS:
Ideal

WARMUP:
SSH x 25, Squats x 10, Finger Bangers x 10, Air Press x 20, WMH x 10 OYO

THE THANG:
YHC was pleasantly surprised by the PAX # but it did require some improv to the planned workout. Partner up and grab a block.

PAX 1: 25 reps of a movement, 10 burpees, R&R until partner returns
PAX 2: Baseball loop (1/4 mile)

R1: Block Thrusters
R2: We’re Not Worthy
R3: Merkins
R4: Burpee pullups
R5: 4 Count Flutters

MARY:
Burpeepocalypse

MOLESKINE:
– Really grateful for the opportunity to lead y’all this morning. detention was my first AO, first AOQ spot, and is just a really solid place full of the HIMest of HIM. Deep State is doing an awesome job over there (and EZ-Go on Fridays).

ANNOUNCEMENTS:
– If you haven’t been to thestronghold you need to ask yourself why. It’s the epitome of the mission of F3. Time to get outside of yourself and support these men.
– F3 Brentwood doing the TacTeam challenge Sat May 18. Hit up leatherneck for details.
– Struggle 002 June 5th. Hit myself, Ginger or bigbang for details. Again, come support the 4:13 guys!
– Welcome FNG Spandex. I go to church with Spandex and just recently met him, great guy, lives down the road in Caldwell Hall. Who of you can commit to connecting with him and getting him involved with F3 Nashville?
– Esposa earned a 2nd nickname, Big Juicy Bear Hug (BJ/BH)

COT:

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On one leg…

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, EZ-Go, Matador, Movin On Up, Pedialyte, Topanga, Winona, NA
FNGs: 1 NA
COUNT: 9
CONDITIONS: 39 and clear

WARMUP: various stretches

THE THANG:
Whole body blast – (8 rounds of 3 exercises) For each exercise decreasing reps of 21,18,15,12,9,6,3,1
Burpees
Lateral lunges
Iron crosses

Grab coupons
20 squat thrusters with curl
10 Peter Parker Merks
Run short lap
Repeat 3 times

Mary-
Various core exercises and finish with 3 min plank.

MOLESKINE: pray for Eddie in early stages of separation.

ANNOUNCEMENTS: NA

COT:

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Death and Taxes

AO: detention
Q: Grape
PAX: Winona, Deep State, Accounts Receivable, Matador, Pedialyte, Movin On Up, Pound Puppy
FNGs: None
COUNT: 8
CONDITIONS: gloom no more

WARMUP: mosey
20 SSH
10 LBAC F
10 OH Press
10 OH Clap
10 Seal clap
10 Moroccan night clubs
10 LBAC R

THE THANG: Dora 1,2,3

100 Irkins (really did dirkins but that messed with the acronym)
200 Really big boy sit ups
300 Squats
Partner ran a lap in the pavilion

Sprints up a hill

2:24 plank

5MoM

A few burpees to close

MOLESKINE: great job coming out on a Monday morning!!! I enjoyed leading you all

ANNOUNCEMENTS: plankpril

COT: Pedialyte sister-in-law’s pregnancy
Matador praise for community and fitness
Grape grace in fatherhood

:grapes: