Tag: moneyshot

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Pep does it again

AO: greenmachine
Q: Pep
PAX: Grape, Cowboy, Toothless, bluemule, Focker, Shania, moneyshot, Shy Guy, Peaches,d-flat
FNGs: None
COUNT: 11
CONDITIONS: January warm

Playlist: 80’s karaoke, provided by Grape
Grade: A

WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings

THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary

ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)

COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)

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The 2nd Annual Crieve Hall Butterball Crawl

AO: 1stf
Q: EZ-Go , EZ-Go, Smokehouse, Donkey Hammer, Esposa
PAX: Donkey Hammer, Esposa, Harry Caray, Hipster, moneyshot, Smokehouse, Sugar mama, tampalibra, Young and Restless, 125 Cold Crieve Hallers, So many
FNGs: 1 So many
COUNT: 125
The second annual Crieve Hall Butterball Crawl delivered in full force! Many F3 HIM’s of the Shire came together to serve our neighborhood and put on the best 5K this side of Ellington Ag Center.

CONDITIONS: Colder after sunrise than before, somehow.

WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race

THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.

MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.

ANNOUNCEMENTS: Come see us again next year!

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Stonewall Runnaz to Fort Negley

AO: stonewall
Q: Cowboy
PAX: Black Lung, Juicy J, Cal Worthington, Cowboy, hambone, moneyshot, Michelin Man, Right Said
FNGs: None
COUNT: 8+
CONDITIONS: Cool

WARMUP: light upper groin stretch

THE THANG: 6+ miles to the Negley

MOLESKINE: prayer to finish

ANNOUNCEMENTS:

COT:

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Stonewall Runnerz

AO: stonewall
Q: Juicy J
PAX: Black Lung, Juicy J, Cal Worthington, Cowboy, moneyshot, Michelin Man, Right Said
FNGs: None
COUNT: 7+
CONDITIONS: perfect

WARMUP: deep glute stretch

THE THANG: 6+ miles to fort Negley and back

MOLESKINE:

ANNOUNCEMENTS:

COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards

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Hammer Time

AO: greenmachine
Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp

WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises

THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2

Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.

Mary till 6:15: Side plank x 2, J. Lo’s

ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down

COT: moneyshot closed us out with prayer.

Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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Round Two: Focker-Cowboy-Uppers and Lowers

AO: middle-tooth
Q: Cowboy , Focker
PAX: Focker, Black Lung, moneyshot, Sherlock, Shy Guy, Esposa
FNGs: None
COUNT: 7
CONDITIONS: Cooler. Lower Humidity,

WARMUP: Shared Warmup Duties – Plenty of Stretches – Old Men Bending Over kind of work.
And we mosey…….
Stop short and do some slap Merkins, run to the back side station by the baseball field.

THE THANG:
Section One – Work the Top Half

TABATA 1 minute work with 10 second reset
5 Australian Row (inverted rows, alternate grips each round after 10)
10 Mike Tysons
5 dry docks
Hold plank with Feet Up on top of Row Bar until reset
15 rounds total (Around rep 7 there was confession that 5-10-5 sounded light at the beginning. We all were grunting at 11) “4 to Go Boys”

Focker took over and lead up to our favorite hill.
Section Two – Work the Bottom Half

3 Exercises at the bottom
Round 1
10 jump squats
15 lunges
20 Alabama prom dates
Run to top of hill and back down
R&R x 3

Round Two
10 -Prisoner Squats
15 – Start Jumps
20 – frog pumps
Bernie to Top and Run back down
R&R x 2

Round Three
10 – squats
15 – frog pumps
20 -hip flexor pumps
Sprint to Top and mosey down

In our gassed state we all mosey to startex
T-Claps to Esposa for being out and joining lite while on IR.

MOLESKIN:
Today was round two of the Week Long Collab of Focker and Cowboy. A balanced approach of Uppers and Lowers (not teeth) BODY. Arms and Legs.
THINGS HEARD
Black Lung Met My (Cowboy’s) Spirit Animal this week.
Sherlock recounted his F3 journey ; 6 months of surviving; 6 months of keeping up; Now in the Getting Better mode.
Congrats to Esposa; Our Husband Got Long Vacation and a Raise in the same week
Focker does not like indoor workouts
Cowboy does not like treadmill running (indoors)
Bernies after Leg Day BURN
Shy Guy’s superpower is Bernies

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT: