Tag: @Motorola

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Happy Birthday Cheeks!

AO: pain-train
Q: G-string
PAX: Cheeks, Siri, Timber, FLO, Motorola, Shakira, Sooie, Derby, Half Lyfe
FNGs: None
COUNT: 10
CONDITIONS:
Cooler than yesterday

WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry

THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump

Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint

Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl

Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)

MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.

ANNOUNCEMENTS:
None

COT:
Siri for work stress and new baby on the way
Cheeks on his birthday

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Crazy Train

AO: pain-train
Q: FLO
PAX: Pitmaster, Cheeks, Motorola, Shakira, Sooie
FNGs: None
COUNT: 6
CONDITIONS: hard to breathe

WARMUP:

– Good Mornings
– Willy Mays Hayes
– Slow Merkins with some amateur yoga style stretches

THE THANG:

Moseyed to grab coupons and took to church parking lot.

1. Listened to Black Sabbath – War Pigs / Luke’s Wall (RIP Ozzman) while doing following exercises:

– Curls x 5
– Overhead Press x 5
– Walking Lunges
– SSH x 5
– Reverse Walking Lunges

*Repeated sets until song was over (8 min)

2. Left coupons and mosey to 9 Square area.

– 7 pull-ups followed by burpee broad-jumps. Continue sets while reducing number of pull-ups until you reach 1.

3. Mosey to tennis court.

– 5 jump squats followed by suicides. Continue sets while reducing number of jump squats until you reach 1.

4. Mosey to get coupons and stop at pavilion.

– Final 8 minutes – 10 dips on park benches followed by 10 ab crunches. Repeat sets until time.

MOLESKINE:

Discussed defining what success means to you personally at different stages of life. For me, it has changed over the years and it has always helped to slow down reevaluate where I am currently. Make sure my goals line up with my personal definition of success and the life my family and I want to lead and not someone else’s. Encouraged goal-setting with the balance of also being content, which is hard for me to do. Being grateful for your current place in life is important to remember, as where you are currently could be someone else’s goal.

ANNOUNCEMENTS:

Nerf Wars! Check Slack.

COT:

Moment of silence for prayers said and unsaid.

Have a great weekend gents. Enjoyed it!

FLO

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Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.

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The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

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Last one. Until the next one

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Half Lyfe, Siri, Wolfpack, Derby, Pebbles, @Motorola, @blinker
FNGs: 2 @Motorola, @blinker
COUNT: 10
CONDITIONS: warm and muggy
2-
WARMUP:
– SSH
– slow squats
– Slow merkins
– GOAT stretch
– Mosey to the stage for coupons

THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)

Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)

MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.

ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.

COT:
Prayers were offered up for the HIM and their families.