Tag: moneyshot

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25th Birthday Soiree

AO: middle-tooth
Q: Hair Band
PAX: Cowboy, Young Pawn, sooner, Topanga, moneyshot
FNGs: None
COUNT: 6
CONDITIONS: chilly, columbian ground

WARMUP:

25 SSHs
25 lbacs
25 hill billies

THE THANG:
Sprint down and back (=2)
25 low and slow 4 count squats
sprints
25 iron mikes
Sprints
25 burpees
Sprints
25 merkins
Sprints
25 jlos
Sprints

Sprints
25 drop squats
sprints
25 bohemian rhapsodies/sir elton johns/back & to the side lunges
Sprints
25 hand release merkins
Sprints
25 plank jack burpees
Sprints
25 happy crunchy frogs
Sprints

(I think we accidentally only did 24 sprints 🫤)

ANNOUNCEMENTS:
– Brew Ruck this Saturday!! Check #nashville-rucking for details
– lent is in season
– 4:13 dinner has been announced for April 11th

COT:
– each man shared a prayer request. Prayers for physical health, mental health, Ms, and work

This Q was a pleasure to lead, I’m extremely grateful for each man who was there and helped me start this next trip around the sun off on the correct foot.

Rock on,

Hair Band

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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ

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Wake up, It’s The First of the Month

AO: greenmachine
Q: Goose
PAX: moneyshot, Cowboy, Black Lung, Sherlock, Betty Ford, Deep State, Works for a Guy, Topanga, FeelTheBerns, Movin On Up, t-cell, Hagus
FNGs: None
COUNT: 13
CONDITIONS: Frosty

WARMUP:
Forward Fold, Willie mays hays, Cherry pickers x2

THE THANG:
Indian Runs 2 laps

Adora: 300 squats and 300 LBC while partner runs to midfield.

100 yard lunge

Adora: 500 SSH while partner runs to midfield

Circle of Mary

ANNOUNCEMENTS: Tuesday Brewsday at the Capital View Juice Bar on Tuesday!

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Staying Warm by the Fire 🔥

AO: middle-tooth
Q: Toothless
PAX: Topanga, sooner, Rocket Mortgage, monster biscuit, Betty Ford, Cowboy, Black Lung, Firefox, moneyshot, Young Pawn
FNGs: None
COUNT: 11
CONDITIONS: Crisp and clear, some mumblechatter about it being too cold and being ready for spring. The Q was prepared to address this concern.

TUNES: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=aHk7_t1wRMOsKetBfl43wQ&pi=u-KhB6nvHMTeuB

WARMORAMA

– SSH x 30
– Active warmups down lot to light pole

THE THANG

PAX count off forming three groups

– Group 1 does an Indian run for 2 laps
– Group 2 does an exercise on the ground
– Group 3 does a standing exercise around Group 2

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four sets (2 mins AMRAP in each station based on runners):
1. Hand Release Merkins, Tree Huggers
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs

Circle up for…

Rings of Fire 🔥

Thunderstruck
– High and low plank, up or down on “thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squats, up or down as directed

ANNOUNCEMENTS:
– Night Moves at Frothy Monkey in the Nations Wednesday at 1800 hours
– Last 2 weeks of #leanpax

MOLESKINE:
It was an honor to have a little homecoming back to #middle-tooth. Everyone showed up for corporate 😆 The men all pushed themselves this AM and I dare say managed to stay warm!

— Toothless 🦷

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.

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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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Christmas Q

AO: middle-tooth
Q: Rocket Mortgage
PAX: moneyshot, Cowboy, sooner, Oatmeal, Topanga, TheShield, Esposa
FNGs: None
COUNT: 8
CONDITIONS: 24 Degrees. Beards were icy

WARMUP: The usual. Mosey’d to tennis courts for some additional butt kickers, high knees, skips, and karaoke. It was hard not to be merry.

THE THANG: 11s on the tennis court. 1st set: Merry Thrusters and Bethlehem Star Jumps. 2nd set: WW2s and burpees.

Ran a lap around the circle and stopped at bleachers for 50 step ups, 40 dips, and 20 decline merkins.

COT: Prayers for traveling families and those lonely during the holidays. ✌🏼

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Say Boney M three time fast……

AO: cruelhall
Q: Cowboy
PAX: Accounts Receivable, EZ-Go, moneyshot, Winona, Deep State, blackwidow, Esposa, baggervance, Pedialyte, YHC
FNGs: None
COUNT: 10
Glad to be welcomed back in The Shire on a Cruel Friday.
Coming in hot makes for too
Disclaimer + Capri Lap

Warmarama –  Bro-Ga, Runners Stretch

Gather Coupons and head to the Bus Hill.

The Thang – Some college football conferences have been rightsized at the expense of others. So we chose our reps based on number of teams in each conference.
For the ACC 17 reps Chop at bottom of hill
For the Big 10 18 reps Curl at top of the hill
For the Big 12 16 reps Press at bottom of hill
For the Pac 12 2 reps Partner squat at top of hill
For the SEC 16 reps Hammers at bottom of hill
For the Sooners 16 reps at bottom of hill cause they are my favorite.

Mosey to pavillion
Tabata for 10 exercises 2 rounds – 25 sec on and 15 secs rest. Partner Up for last exercise.
Burpees
One Leg dead lifts (Coupon Optional)
Hand Release Merkins
Sit Outs
Coupon Press
Dips
Step Ups
Decline Merkins
Marine Crunches – Partner holds legs
Swap with Partner for Marine Crunches

Return Coupons

Mary – PAX Choice
And Time ……

COT – Counterama, Namearama
BOM – Gather our senses to prepare to meet the day.

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The Holiday Special

AO: greenmachine
Q: Timber
PAX: Esposa, t-cell, Cowboy, The Banker, Pop-A-Lock, Timber, Black Lung, Focker, Works for a Guy, moneyshot, monster biscuit, Grape, G-string (Eli Kresta), Haggis, Blinky (guest from North Carolina F3), Boyardee (said with a French accent)
FNGs: 1 Boyardee (said with a French accent)
COUNT: 16
CONDITIONS: 34 degrees, frosty turf, and beautiful

WARMUP: Mosey around the parking lot, coupon (cinder block) carry to the field, IC to 10: high knees, butt kicks, merkins, slow squats, BACs, back BACs, lunge stretch (covered F3 mission and core principles here)

THE THANG: done to a playlist with a lot of variety!
Part 1: 20/10s (20 sec AMRAP, 10 sec recovery)
– 10 exercises: merkins, iron mikes, burpee, coupon row, dry dogs, squat jump, coupon shoulder swings, mountain climbers, Apollo Ohnos, Prime Time merkins
– 1 min recovery run to opposite end zone and back
– rinse and repeat!
Part 2: DORA 100s (100 reps total between partners, 1 person runs 200 yards while other does reps)
– 3 exercises: burpees, floor to ceiling with coupon, WWIIs

MARY: The Little Merkin Boy: done to Bing Crosby’s “The Little Drummer Boy,” plank til end of song, merkin on every “pa rum pum pum pum”

ANNOUNCEMENTS: N/A (forgot to ask)

COT: famous playwright Tennessee Williams changed overnight after the success of his work “The Glass Menagerie.” He went from a man that scraped together all his money to afford an apartment and food, to a man that had everything given to him. He wrote about his unhappiness and how he became miserable in an essay titled “The Catastrophe of Success”. His lesson is a good lesson for me: don’t wish for a life without challenges, because that’s not the life we were meant to live! Embrace the virtue, joy, and authentic friendships you gain out of doing hard things!

We finished with a quick prayer, particularly for those during this holiday season who have lost close ones.

Thank you for the invitation, and for the great coffee, @Focker!

– Timber