Tag: McAfee

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420

AO: the-castle
Q: Chunks
PAX: hambone, Pep, Right Said, Dilbert, Straight Racket (F3 Bowling Green, KY), Redline (Lucas from Bowling Green), Skeet, McAfee, Chicken Chaplain, Redline
FNGs: 2 Chicken Chaplain, Redline
COUNT: 10
CONDITIONS: Colder than the rest of the week and drizzle

WARMUP:

Mosey around the AO
Circled up under the shelter
4 exercises for 20 reps
SSH
Imperial Walkers
LBAC – FWD
LBAC – Reverse

THE THANG:

Partner Up for a DORA
140 – Burpees
140 – Big Boy Situps
140 – LT Dans

Partner ran the tennis court perimeter.

Dealer’s Choice Mary to finish

MOLESKINE:

ANNOUNCEMENTS: Launch of F3 Bowling Green 4/22

COT: Excited to see the growth in Bowling Green and Hendersonville.

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4 Minutes of Rest

AO: devilsden
Q: Flash
PAX: Woodchuck, Skeet, McAfee, Linus
FNGs: None
COUNT: 5
CONDITIONS: Crispy

WARMUP: None

THE THANG:

4 Rounds:

1:00 – Side straddle hops
1:00 – Lunges
0:30 – Hand release merkins
0:30 – Big Boy sit-ups
0:30 – Hand release merkins
0:30 – Big Boy sit-ups
1:00 – Squats
1:00 – Mountain climbers
1:00 – Burpees
1:00 – Lunges
1:00 – Calf Raises
0:45 – Plank
1:15 – Rest

Finish: Burpees ‘til 6:15 (about 2.5 minutes)

Enjoyed the mumble chatter amidst the work. Enjoyed leading everyone!

MOLESKINE:

ANNOUNCEMENTS:

COT:

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270

AO: devilsden
Q: Flash
PAX: McAfee, Skeet
FNGs: None
COUNT: 3
CONDITIONS: Cold-ish

WARMUP: None

THE THANG: The number of electoral college votes to become President. The year Pham Hung comes to power in Champa and raids the Chinese-occupied territory of Tonkin. 2 + 7 + 0 = 9, square root of 9 is 3, 3 PAX at Devil’s Den.

Whatever it is, we did 270 burpees. 6 burpees EMOM for 45 rounds.

Simple, effective, tough.

ANNOUNCEMENTS:

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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!

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12 Days of Charlie Daniels Christmas

AO: mistymountain
Q: Flash
PAX: Transporter, McAfee, Skeet, Sanders, Chewy, 3X Mountain Men
FNGs: None
COUNT: 9
CONDITIONS: Cold, but not for very long.

WARMUP: Reindeer Crawl (aka Bear Crawl) 50M

THE THANG: 12 Days of Christmas, Misty Mountain style. Just like the song, work your way up to the 12th day doing movements for each day. Plank until all in.

1 – Spiderman Pushup
2 – Reverse Lunges
3 – Plank Ups
4 – Bird Dogs
5 – Buuuuurrrrpeeeeeees
6 – Squats a Jumping
7 – Mountain Climbers
8 – Dips a Dipping
9 – Jacks a Squatting
10 – Bikes a Peddlin’
11 – Narrow Pushups
12 – Burpees Burping

Every third day, complete a 50M reindeer crawl.

Once we got to 12, we reversed it & went from Day 1 to 12 a single time.

.25 mile mosey & 25M reindeer crawl

2 minutes of flutters, leg raises, plank to close it out.

Ho ho ho!

ANNOUNCEMENTS:

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Q de Sanders

AO: mistymountain
Q: Sanders
PAX: Skeet, Linus, Flash, McAfee, Daniel Gragg, Transporter, Mountain Man x3 + Mt Man Kotter
FNGs: None
COUNT: 11
CONDITIONS: cold but not horrid

WARMUP: 400M Run

THE THANG: – 2 ROUNDS
Leg Spread Knee Tuck
Diamond Pushups
Side Plank with Hip Abduction
KB Squats
Flutter Kicks
DB Arnold Press
Plank
Sandbag Deadlifts
V-Ups
Burpees
Changer: Run to the rig to do 10 pull-ups and run back.
COOL DOWN: 400M Run

ANNOUNCEMENTS: @Skeet
announced that Journey Church in Lebanon will be having father/son Bible Studies twice a week, and that there is now a wrestling club for kids/youth at Lebanon high school.

COT: Prayer of thankfulness for the opportunity to fellowship with this group of men.

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321

AO: devilsden
Q: Flash
PAX: Linus, Skeet, McAfee
FNGs: None
COUNT: 4
CONDITIONS:
Cold at the start, then 30 seconds in – just right.

WARMUP:
None

THE THANG:

Encouraged PAX to bring weight vests & everyone answered the call. 321 is:

– 3 minutes of traveling movements
– 2 minutes of stationary movements
– 1 minute of rest

Got in 7 rounds before a mosey back to the parking lot. Rounds were:

Forward Lunges
Merkins

Bear Crawl
Bird Dogs into Ab Walk Out

Side Squats
WW1’s

Crab Walk
Bicep Pushups

Tippy Toes
Tricep Bridge Dips

Toy Soldiers
Narrow Merkins with a Mountain Climber

Uncle Joe’s
Burpees

MARY:

ANNOUNCEMENTS:

COT:

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4 Corners and Yoga

AO: devilsden
Q: Chunks
PAX: Skeet, Reveille, McAfee, Linus, Flash
FNGs: None
COUNT: 6
CONDITIONS:
Brisk and Invigorating

WARMUP:
Mosey Around front parking lots to double check the layout for 4 corners
SSH
WMH
Good Mornings
Right over left
Left over right
Little Baby Arm Circles fwd & Reverse
Overhead press
Moroccan Night clubs
Seal Claps
THE THANG:
Grab a coupon and head to the parking lot

Corner 1 – 15 Burpees
Carry Coupon to Corner 2
Corner 2 – 20 Overhead press with Coupon
Pass the speaker caboose it loose run to Corner 3
Corner 3 – 25 Merkins
Lunge Walk to Corner 4
Corner 4 – 30 Big Boy Situps
Pass the Speaker caboose is loose run to Corner 1
Corner 1 – 10 Burpees
Lunge, Lunge Squat to Corner 2
Corner 2 – 15 Overhead press
Mosey back to Startex with Coupon
20 Merkins
25 Big boy Situps

Finished with 10 mins of P90X Yoga
MARY:

ANNOUNCEMENTS:
Night Moves tomorrow night 10/12 at 6:00 pm
SSH at Toothless’ house 10/13
Game Night at Firefox’s 10/21
SSH at Toolman’s house 10/27

Coffeeteria included talk to 4:13 Strong and how to donate shoes, books and final participant for The Struggle was secured.

Thanks for the opportunity to lead. Solid group of HIMs and look forward to seeing the east east side continue to grow.

SYITG,
Chunks
COT:

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.