Tag: Michelin Man

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SUMMERISOVER

AO: greenmachine
Q: Grape
PAX: Triple Pane, Focker, Rocket Mortgage, Michelin Man, Cowboy, moneyshot, Sherlock, Haines
FNGs: None
COUNT: 9
CONDITIONS: in honor of the name of the workout, it felt like Fall

WARMUP: SSH, LBAC F, LBAC R, Michael Phelps

THE THANG: spelled out summer is over with 12 reps each on an escalator:
S- SSH
U- Hammers
M- Merlin’s
M- mountain climbers
E- E2K (LBC)
R- Reverse lunges
I- IYT
S- squats
O- Original burpees
V- V ups
E- E2K (Peter Parker)
R- Reverse burpees

ANNOUNCEMENTS: 9/11 convergence, 9/14 convergence, check slack

COT: prayer for Focker to be unselfish with a pregnant wife and sick child

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Tortoise & Hare, Episode 5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Focker, hambone, Longhorn, Decaf, Young and Restless, Chunks, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 18
CONDITIONS: 66 degrees – a perfect morning for a run

WARMUP: Five Points led us through the warm up this morning. SSH, IWs, Squats, Leg Stretch, WMHs

THE THANG: Find your Pace Group and RUN!!! We had two PRs this morning: Temper Tantrum at 26:40 and Five Points with a new PR and class record 25:36. This is the fifth consecutive run that Five Points has brought home a new PR!

MOLESKINE: The F3 participation in our morning runs is making such a huge difference. I don’t think that we have ever had a class with so many sub 30 runners.

Next Tuesday is the final run with this class. I am expecting to see 8 PRs to close down this installment of Tortoise & Hare. Make plans to join us for the final run.

ANNOUNCEMENTS: Signing Day for this class is Friday, 8/30 at 11:30am. Join us for this fun celebration and stick around for a great lunch.

COT: Prayers for strength, endurance and thanks for new life.

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Til the Night Closes In

AO: greenmachine
Q: Hipster
PAX: moneyshot, gov’t mule, Sherlock, Focker, Cowboy, FeelTheBerns, Black Lung, Hanes, t-cell, Triple Pane, Michelin Man, Legal Eagle, Peabody, None
FNGs: 1 None
COUNT: 14
CONDITIONS: Smooth

WARMUP: Mosey to the 50, standard warmup fair

THE THANG:

12 Days of Fitmas

PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back

…and so forth til we get through all 12 days/rounds.

1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins

The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.

MOLESKINE:

ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack

COT: greatful to be able to lead this morning, thanks for having me Greenmachiners

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Tortoise & Hare, episode 4

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Hair Band, Chunks, Natural Ice, hambone, SalPal (retired), bluemule, Focker, Judy, Decaf, DintyMoore, Spammer (Charlotte), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: Unbelievable beautiful mid-August morning – 68 degrees and a break in the humidity.

WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.

THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.

MOLESKINE:

ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9

COT: Prayers for focus, strength and endurance.

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.

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Wake, wake up (it’s the first of the month). -Bone Thugs-N-Harmony

AO: greenmachine
Q: Goose
PAX: Focker, Sherlock, Cowboy, moneyshot, Black Lung, Michelin Man, Cal Worthington, Strutter, FeelTheBerns, Hall Moniter
FNGs: None
COUNT: 11
CONDITIONS: Steamy

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
-Dora: 400 SSH while partner runs to midfield and back.
-Lunge goal line to goal line with 10 squats every 10 yards, down and back.
-Run goal line and back with 10 merkins at opposite end, countdown 10 yards each trip.
-Bernie Sanders down and back

Circle of Mary

ANNOUNCEMENTS:
– Tuesday Brewsday this Tuesday at 12 South Taproom
– Detective Pikachu needs help moving this weekend

Prayers for Blueliner has a speedy recover.

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Tortoise & Hare – Run 2

AO: thestronghold
Q: Red Skull
PAX: Decaf, Chunks, Crawlspace, Longhorn, Judy, SalPal, Right Said, Michelin Man, hambone, Focker, bluemule, Detective Pikachu, Parkman, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Peso, Unc, Tampax, Skid Mark, Ling Way, Soft Soap, Trajectory
FNGs: None
COUNT: 26
CONDITIONS: Cool 79 degrees with 87% humidity. It was hard to tell if we were running or swimming.

WARMUP: Oval Up…SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.

MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!

ANNOUNCEMENTS:

COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.

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Tortoise & Hare, ep 1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Chunks, bluemule, Michelin Man, Focker, Natural Ice, SalPal, Decaf, Longhorn, Judy, Duncan (F3 Waxhaw), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: None
COUNT: 25
CONDITIONS: 73 degrees and very humid

WARMUP: SSH, Squats, IWs, Right over Left, Left over Right, WMH

THE THANG: RUN!! The first 3 mile run for the new class and for some of our F3 PAX. The 4:13 Strong men started of in a sprint and made it to the first turn before they started walking. We had a fast finish of 26:15 and an “all in” time of 38:34. Not bad for the first run. We will do one more run before breaking into Pace Groups.

Thank you Michelin Man for leading the wrap up exercises as we brought in the six.

MOLESKINE: Thank you to my F3 brothers for coming out this morning. Your presence makes a huge difference for the 4:13 Strong men.

COT: Prayers for strength, wisdom, courage and endurance.

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Black Ice

AO: westeros
Q: Natural Ice , Black Lung
PAX: Michelin Man, Tim the Toolman, DintyMoore, Puzzlah, Siri, Pep, Hedwig, bluemule, Duncan
FNGs: None
COUNT: 11
CONDITIONS: Immaculate

WARMUP: SSH, Leg stretchish things

THE THANG: YHC kicked off the Q with a long mosey featuring multiple sets 10 merkins strategically placed to keep the pax together. Once we hit the bridge we did sets of sprints ending with a long set of Lt Dans across the bridge. Michelin Man gave a nice complement by confirming that the Q was set too Hard Mode.

Black Lung took over for an off road mosey up to Love Hill followed by a punishing round of Merry consisting of WW1, Flutter Kicks, and Leg Raises. Proceeding with a session of partnered sprint work around the hill before heading back to the startdex.

MOLESKINE: When the Q is training for a half marathon – the Pax is training for a half marathon!

ANNOUNCEMENTS: Encouragement to work out with 413 Strong!

COT: Prayers were lifted up!

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Catch me if you Can 🏃🏻‍♂️🏃🏃🏻‍♂️

AO: middle-tooth
Q: Cal Worthington
PAX: DrRupp, Michelin Man, Rocket Mortgage, sooner, Oatmeal, bluemule, Cowboy
FNGs: None
COUNT: 11
CONDITIONS: Steamy :hot_face:

Another steamy day in the gloom as 8 schweaty pax braved the moisture to come see what YHC had in store! We :man-running:. We :package: jumped. We :burpee: . Then we ran some more, mixed in some other exercises and :burpee: :burpee: :burpee: :burpee: at the end because why not!?!?

WARMUP: I.C. X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Stay down 4 stretch, left & right
Worlds Greatest Stretch

THANG 1:
Catch me if you Can Burpee – to Picnic Benches

Pick a Partner, one runs while the other does a burpee. Catch your partner, they drop for a burpee and you run, rinse and repeat till destination.

THANG 2: 11’s
:burpee:s & 📦 Jumps

THANG 3:
Catch me if you Can :burpee: back to parking lot!

THANG 4: Parking Lot ⭕️ Sprints x20

Partner Up! Partners run in opposite direction around the whole parking lot. When they meet, drop and do the exercises below then keep running back to the start. 20 count on all exercises / Ab exercises in cadence!

T Clap Merkins
Big Boys
Sumo-Squats
Flutters IC
Freddy Mercuries IC
Burpees

Announcements: Hop on slack
COT: Grateful for F3 Nash
:pray: : Families/ Marriages/ :us:

:heart_hands:

Cal Worthington