Tag: moneyshot

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Run It Back

AO: greenmachine
Q: Grape
PAX: Salami, moneyshot, Focker, Cowboy, Haggis, Right Said
FNGs: None
COUNT: 7
CONDITIONS: gloomy

WARMUP: normal stuff

THE THANG: round 1, partner runs stairs while other completes

Burpees
Lunges
Atomic merkins
Carolina dry docks
Knees to elbows (Peter Parker’s)
Squats
Ukrainian hammers
Newtons cradle

Round 2, went to dry ground, partner lunge walks and Bernie’s while other completes

BBSU’s
Leg raises
APDs
Crunches (I don’t think this is what we did, can’t remember)
Knees to elbows (crunches)
Superman’s
‘Umpers of the monkey variety
Normal merkins

5MoM (including a 2 min plank)

COT: great prayer time and great coffeeteria

:grapes:

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Leg Day

AO: middle-tooth
Q: Young Pawn
PAX: Betty Ford, Cowboy, DrRupp, moneyshot, Oatmeal, Pole Dancer, Rocket Mortgage, sooner, Toothless, TheShield, Topanga, Stinky Pete (F3 Chapel Hill), Overnight
FNGs: 1 Overnight
COUNT: 14
CONDITIONS: :barely_sunny:

WARM UP: :plank: ⭕️
It was day 2 of plankpril so all pax needed to do a 66 second plank. We stood in a circle and took turns doing a plank while the rest of the pax did 66 seconds of warm up exercises including arm circles, imperial walkers, lunges, Bonnie Blairs, squats, and others.

THANG 1: Lopsided Races :man-running: :bear:
Pax paired off and repeated raced to a mark 5 yds away and back. One pax in each pair sprinted and the other bear crawled. The winner of the race had to go 5 steps farther in the subsequent one. The sprinters won the first couple and then crawlers started to even the tide.

THANG 2: Dorabell :school_satchel: :kettlebell:
Pairs did a Dora with 100 each of squats, Freddy Mercurys, fire hydrants and Lt. Dans. Plus, there were two kettlebells (16 and 24 kg), after both pax in a pair carried one it was passed down the line.

MOLESKIN: YHC has been away on a health hiatus and it felt good to be back. Grateful for F3 Nashville.

COT:
:pray: Prayers for grief and healing

ANNOUNCEMENTS:
:beers: Brewsday postponed until next week, see 2ndf

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Shuffle The Deck

AO: iiipillars
Q: Goose
PAX: DintyMoore, Harbaugh, Zelenskyy, princessaurora, Grape, Go Fish, Black Lung, Skeletor (F3Roco), moneyshot, Howlitzer, Formica, Cowboy, Hagus, Fully Monty, Lora Lei
FNGs: 2 Fully Monty, Lora Lei
COUNT: 16
CONDITIONS: wet

WARMUP: Willie mays hays, forward fold, cherry pickers, arm stretch

THE THANG: mosey to parking garage

The Deck of Cards

ANNOUNCEMENTS: murder mile at Green Machine this Thursday

Plankpril is approaching

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March Madness 1994

AO: detention
Q: EZ-Go
PAX: Donkey Hammer, Accounts Receivable, Cowboy, Deep State, Esposa, EZ-Go, Focker, moneyshot, Movin On Up, Right Said, Topanga, Matador
FNGs: 1 Matador
COUNT: 12
In honor of March Madness being upon us we performed 45 minutes of unending movement to the tune of Jock Jams (see below for link if unfamiliar, thank me later).

CONDITIONS: Just right

WARMUP: Indigenous peoples run, parking lot side shuffles, stretch it out

THE THANG:
Mens bracket: (suicide between each exercise)
68 – squats
64 – block rows
32 – block mercs
16 – triple arm killers (curl, press, tricep extension)
8 – 8 count body-builder
4 – hand stand push ups
2 minute low plank

Women’s bracket: (15 SSH between exercises)
68 – mountain climbers
64 – hello dollys
32 – block mercs
16 – block raises
8 – 8 count body-builders
4 – burpees
2 min 6 inches

ANNOUNCEMENTS: Murder Mile Thursday at greenmachine, get there a few minutes early

https://open.spotify.com/playlist/082Gv6nNLrVFGWvb0BVHWr?si=52FAsmNkQhefhE0zDgSBaA&pi=u-y-S7RpBQSo2j

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First One – Done!

AO: thestronghold
Q: Right Said
PAX: Dan and Dave, moneyshot, Betty Ford, Cowboy, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, Minnie Pearl, bluemule, Red Skull, Sunshine, Bill Dance, Wookie, D Pole, Comeback, Army Surplus, Yak, Frozen, Pacer, Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
FNGs: 9 Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
COUNT: 30
CONDITIONS: Absolutely perfect at 57 degrees

WARMUP:
Mosey to the front parking lot for:
– SSH, LBAC, R-LBAC, Seal Claps, Good Mornings, WMH
– Partner Up – 1 F3 PAX to 1 4:13 Strong Participant (we had the perfect number to get to our 1:1 ratio!)
Mosey to the basketball court with a quick stop at the Block Pile to pick up one block per pair.

THE THANG:
Assemble along the baseline – Partner 1 works while Partner 2 moves the length of the court and back, swap and then hold plank for all in.
– Round 1: Block Curls, Suicides
– Round 2: Block Squat, Lunge
– Round 3: Overhead Block Press, Suicides
– Round 4: Block Wings, Suicides

Circle up for the Doomsday Circle (Ring of Fire) – Each man does one merkin, advancing around the circle until 500 merkins were completed. If a break was needed, complete 15 SSHs and then re-enter the circle.

Mary – Flutter Kicks, Hello Dolly, Freddy Mercuries,

ANNOUNCEMENTS: The newest class is off and running. Thanks to the PAX from greenmachine who joined us this morning. It was great to have you out!

Six more weeks with this class. Come out and join them.

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This Little Light Of Mine

AO: middle-tooth
Q: Goose
PAX: bluemule, Pep, Right Said, Rocket Mortgage, Cowboy, Toothless, moneyshot, Michelin Man, Good Morning America
FNGs: None
COUNT: 10
CONDITIONS: chilly

WARMUP: Willie mays, forward fold, arm stretches, cherry pickers

THE THANG:

Run to the light: 300 squates with run to the light and back after every 25 reps.

Lunge to the light and back

Adora: 300 ssh while partner runs

Circle of Mary

MOLESKINE:

ANNOUNCEMENTS:

murder mile 3/28 green machine

Plankpril is approaching

Game night at Firefox house tonight!!

Prayers for Nancy’s family

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Somebooty Will Be Sore

AO: middle-tooth
Q: Hair Band
PAX: Works for a Guy, monster biscuit, bluemule, Topanga, Cowboy, sooner, Michelin Man, Oatmeal, Toothless, moneyshot, Pole Dancer, Crawlspace, DrRupp
FNGs: None
COUNT: 14
CONDITIONS: threatening to pour

WARMUP:
Mosey on track
50 SSHs
Lunges
Moving WMHs
High knees
Butt kickers

THE THANG:
Take cones to field and set up

10 burpees buy in each round
Burnie to middle cone
20 iron mikes (per leg)
Burnie to far cone
30 drop squats
Burnie back
Hold plank til all in
Repeat x3

10 burpees buy in each round
Lung walk to middle cone
20 V-ups
Lunch walk to far cone
30 happy crunchy frogs
Squat walk to back
Hold plank til all in
Repeat x3

Mosey back to start-x, hold low squat for 2 minutes

MOLESKINE:

ANNOUNCEMENTS:
– brewsday was last night, success!
– Murder mile on the 28th, check greenmachine for deets

COT:
– everyone shared a prayer request, requests for work, being better parents, health of friends and family, losses in family, being more in the present

It is always a pleasure go come lead middle-tooth! Thank y’all for having me

Rock on,

Hair Band

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L.E.A.P. D.A.Y.

AO: greenmachine
Q: princessaurora
PAX: Breadsticks, Cowboy, Focker, Grape, moneyshot, Rocket Mortgage, t-cell, Topanga, Works for a Guy, monster biscuit, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Practically arctic juxtaposed with the balmy weather just days before

WARMUP:
Mosey to midfield for a little COP:
– SSH
– LBAC
– Randies
– Moroccan Night Clubs
– Fire Hydrants
– WMH

THE THANG:
Line up in the end zone for a L.E.A.P. D.A.Y. escalator. Each round, PAX perform exercise, Bernie to 50-yard line, and jog back. With each successive round, PAX are adding the next exercise on top of previous exercises before their runs.

Lunges x 10
– Eccentric Squats (3-ct down) x 20
– Apolo Ohnos x 30
– Plyo Jumps x 40

400m lap to shake the legs out, and then, in keeping with the day’s “extra” theme, perform final round with all four exercises one more time.

Moving into the upper body portion with the same format.

– Dive Bomber Merkins x 10
– Ab Thrusters x 20
– Y-Raises x 30

200m lap followed by an extra round of all three, then mosey to the pull-up bars.

Split into groups of three. One group calls ab exercise while they perform 29 pull-ups each as a team (modified for time, but not before t-cell, moneyshot, and YHC tested the original plan).

FIN

MOLESKINE:
Soundtrack consisted of bonus/hidden tracks through the years, and there were some real nostalgic gems in there.

Always a great group at greenmachine. Thanks to Focker for letting me take the reins on this extra day and for caffeinating us all. I might need to make GM a part of my routine.

ANNOUNCEMENTS:
Murder Mile – 3/28
Plankpril – 4/1-4/30

COT:
My BIL and his wife’s pregnancy
Haggis’s job search

PA out.

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Texas Independence Day – 2024 edition

AO: middle-tooth
Q: sooner
PAX: DrRupp, Oatmeal, Toothless, Pole Dancer, Michelin Man, Rocket Mortgage, Cowboy, Betty Ford, moneyshot, monster biscuit, Gilmore Girl
FNGs: 1 Gilmore Girl
COUNT: 12
CONDITIONS: a truly warm spring texas-like morning with a whipping wind carrying the scent of freedom

WARMUP: an active warm up

THE THANG:

Battle of the Alamo
– pull ups to exhaustion, hang until all in, lap, repeat x3
– swing decline merkins to exhaustion, plank till all in, lap x3

Go for reinforcements
– texian run down granny white and back

Remeber the Alamo! 13 days of battle (aka 13s)
– Iron mikes + star jumps
– murder/redurum bunny travel (much like the alamo, we were overcome by exhaustion and converted to mozy/bernie travel halfway through the battle)

Long live the Alamo
13 star jump buy out

MOLESKINE: Michelin Man is disappointed by presence of a Texas Battle flag on the shovel

ANNOUNCEMENTS: toothless has much better posts than his predecessor

COT: prayers for family, grief and healing

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Workout in the key of G-string

AO: greenmachine
Q: G-string (Eli Kresta)
PAX: Focker, Esposa, Betty Ford, Breadsticks, baggervance, Grape, moneyshot, Cowboy, Deep State, FeelTheBerns, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Warm, light breeze, perfect for a beatdown

WARMUP:
– Motivator x7
– BACs
– Back-BACs
– Overhead Claps
– Evolution of Man (There and back)
– 5 yard inchworm
– 10 yard Alligator Crawl
– 15 yard Bear Crawl
– 20 yard Gorilla Run
– 50 yard Sprint to the Endzone

THE THANG:
(Split into two teams and each team takes a sandbag)
Two Rounds of both relays

– Team is all in high plank
– one-by-one each PAX does 10 endorphins
– Run ten yards and return to plank (Al Gore when you fail plank)
Losing team does five burpees
Another relay
– Team does slow squats
– PAX with the sandbag does 15 thrusters
Losing team does five burpees

Back on the line for a burner. Twenty yards of lunges, twenty merkins, then lunge back and twenty more merkins.

Twenty yards burpee broad jumps with twenty squats at the end. Return with the same MOT and squats at the end zone

MARY:
– High plank while we went over the mission, core principles, and credo. 5 Merkins after each.
– Slow ass leg raises x20
– Penguin Heel taps x20

MOLESKINE:
My dad wasn’t the most present father when I was growing up, but he was adamant about faith. And one of his favorite quotes when I was being a typical teenager was “honor your father and mother.” There came a day when I was in college when I realized “honor” and “obey” are NOT the same. There is honor and respect in telling your father when he has done wrong. There is love in correction. Even correction of a parent/family member.

ANNOUNCEMENTS:
Murder mile (no clue what it is actually called) coming up in April
Any of y’all are welcome to come to workouts at the brig where I am AOQ. It’s Wednesdays @ Grassland park 5:45am
Biscuit Run Saturday, March 2. (message me if you want details on either)

COT:
Intentions were shared, prayers were said