Tag: Movin On Up

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Feel the Pump

AO: detention
Q: Focker
PAX: Movin On Up, Pedialyte, Esposa, Topanga, Matador, Deep State, Mistah Mistah, Winona, Pound Puppy, Average Size
FNGs: None
COUNT: 11
CONDITIONS: Just how I like it

WARMUP: various stretches

THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers

Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted

Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2

60sec plank
Return blocks
Mary

MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late

ANNOUNCEMENTS: none!

COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication

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U.S. Open

AO: detention
Q: Grape
PAX: Accounts Receivable, Deep State, Donkey Hammer, Esposa, Mistah Mistah, Movin On Up, Winona, Works for a Guy, Pound Puppy, Lockjaw
FNGs: 1 Lockjaw
COUNT: 11
CONDITIONS: a little warm for sleeves

WARMUP: normal shoulder burner:

20 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R

THE THANG: Mosey to the hill and fake like we’re going to climb the hill all morning, then mosey to the shed to get some coupons

Practice hitting BOMBS
Blockees- 25
OH Press- 50
Merkins- 75
BBSU’s- 100
Squats- 125

Mosey

Work on throwing DARTS
Dirkins- 25
APD’s- 50
Regular squats- 75
Thrusters- 100
SSH- 125

Mosey

Just enough time for a short PUTT
Pulls- 5
Unders- 5
Thrusters- 5
T-Ups- 5

ANNOUNCEMENTS: hunger games coming up

COT: prayers for the PAX

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Diesel 13

AO: greenmachine
Q: Grape
PAX: Movin On Up, Spinal Tap, Focker, Haggis, FeelTheBerns, monster biscuit, moneyshot, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: 55 degrees is just perfect

WARMUP:
34 SSH
17 LBAC F
17 LBAC R

THE THANG: this was a Shaq themed workout since it was my 34th bday and he is the best to ever wear #34

4 laps around the track (Shaq won 4 titles)

Diesel 1-2-3

24 Iron Mikes (PPG)
52 Merkins (FT %)
61 squats (career high points)
117 dry docks (playoff steals)
216 LBC’s (playoff games)
Runner goes to 50 yard line and back

Thunder burpees

Can’t touch this sprints

10 MoM

MOLESKINE: had a blast celebrating my birthday with yall! Always remember…destiny favors the prepared

ANNOUNCEMENTS: 2.0 workout on 6/8, brewsday coming up next week as well

COT: prayers for Yuri, for Michelin Man, for Focker, and many other who are battling physically, spiritually, and emotionally

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Quarterly Review

AO: detention
Q: tampalibra
PAX: Ponzi, Movin On Up, Ginger, Accounts Receivable, Deep State, Esposa, Donkey Hammer, Matador, softserve, Pedialyte, Topanga, EZ-Go, Winona, Ike, Pound Puppy, Spandex
FNGs: 1 Spandex
COUNT: 16
CONDITIONS:
Ideal

WARMUP:
SSH x 25, Squats x 10, Finger Bangers x 10, Air Press x 20, WMH x 10 OYO

THE THANG:
YHC was pleasantly surprised by the PAX # but it did require some improv to the planned workout. Partner up and grab a block.

PAX 1: 25 reps of a movement, 10 burpees, R&R until partner returns
PAX 2: Baseball loop (1/4 mile)

R1: Block Thrusters
R2: We’re Not Worthy
R3: Merkins
R4: Burpee pullups
R5: 4 Count Flutters

MARY:
Burpeepocalypse

MOLESKINE:
– Really grateful for the opportunity to lead y’all this morning. detention was my first AO, first AOQ spot, and is just a really solid place full of the HIMest of HIM. Deep State is doing an awesome job over there (and EZ-Go on Fridays).

ANNOUNCEMENTS:
– If you haven’t been to thestronghold you need to ask yourself why. It’s the epitome of the mission of F3. Time to get outside of yourself and support these men.
– F3 Brentwood doing the TacTeam challenge Sat May 18. Hit up leatherneck for details.
– Struggle 002 June 5th. Hit myself, Ginger or bigbang for details. Again, come support the 4:13 guys!
– Welcome FNG Spandex. I go to church with Spandex and just recently met him, great guy, lives down the road in Caldwell Hall. Who of you can commit to connecting with him and getting him involved with F3 Nashville?
– Esposa earned a 2nd nickname, Big Juicy Bear Hug (BJ/BH)

COT:

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On one leg…

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, EZ-Go, Matador, Movin On Up, Pedialyte, Topanga, Winona, NA
FNGs: 1 NA
COUNT: 9
CONDITIONS: 39 and clear

WARMUP: various stretches

THE THANG:
Whole body blast – (8 rounds of 3 exercises) For each exercise decreasing reps of 21,18,15,12,9,6,3,1
Burpees
Lateral lunges
Iron crosses

Grab coupons
20 squat thrusters with curl
10 Peter Parker Merks
Run short lap
Repeat 3 times

Mary-
Various core exercises and finish with 3 min plank.

MOLESKINE: pray for Eddie in early stages of separation.

ANNOUNCEMENTS: NA

COT:

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Death and Taxes

AO: detention
Q: Grape
PAX: Winona, Deep State, Accounts Receivable, Matador, Pedialyte, Movin On Up, Pound Puppy
FNGs: None
COUNT: 8
CONDITIONS: gloom no more

WARMUP: mosey
20 SSH
10 LBAC F
10 OH Press
10 OH Clap
10 Seal clap
10 Moroccan night clubs
10 LBAC R

THE THANG: Dora 1,2,3

100 Irkins (really did dirkins but that messed with the acronym)
200 Really big boy sit ups
300 Squats
Partner ran a lap in the pavilion

Sprints up a hill

2:24 plank

5MoM

A few burpees to close

MOLESKINE: great job coming out on a Monday morning!!! I enjoyed leading you all

ANNOUNCEMENTS: plankpril

COT: Pedialyte sister-in-law’s pregnancy
Matador praise for community and fitness
Grape grace in fatherhood

:grapes:

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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

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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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No Abs

AO: detention
Q: DintyMoore
PAX: Focker, Topanga, Works for a Guy, EZ-Go, Deep State, Accounts Receivable, Movin On Up, Esposa
FNGs: None
COUNT: 9
CONDITIONS: Snowflakes ❄️

WARMUP: mosey to playground

WMHs
Arm Circles
Mountain Walkers
Knee to Elbow
Plank Toe Touches

Pull-Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

THE THANG: EMOM Blaster

6 min EMOMs + 2 down and back sprints after each exercise

45/15 Swings
45/15 Deadlift High Pull
45/15 Thrusters
30/30 Decline Merkins

ANNOUNCEMENTS: BrewRuck coming up after #leanpax, Prayers for @nancy

Thanks for the opportunity to lead. Good to be with you this morning

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FeelTheBerns V-2024-Q

AO: greenmachine
Q: FeelTheBerns
PAX: Cowboy, Deep State, Topanga, Focker, Movin On Up, Grape, Betty Ford, FeelTheBerns, Rocket Mortgage, Haggis
FNGs: None
COUNT: 10
CONDITIONS: Extreme fog, miserable rain, balmy 60 degrees, no moneyshot

WARMUP: SSH, Black Friday/Good Mournings OYO, WMH OYO

THE THANG:
The Pax were led down a dark alley to a secluded parking garage, where they were assigned a partner, and proceeded to complete
– 50 Burps
– 150 Ceiling Touches
– 250 WW1s
– 100 Ceiling Touches
– Completed individually while your partner orbited the lower-level of the garage, forward lap and Bernie Lap

The event concluded with a ring of fire to 180 ‘merican’s.

ANNOUNCEMENTS: Many, please see Slack. Focker provided an update on Nancy, who we hold in all of our prayers.

SHOUTOUTS: Focker provided navigational support, and supplied the Spirit, while Grape supplied the tunage. We are deeply appreciative for their support of my Qs.

RESULTS: I, and several other PAX, had the DOMS for the following 2 days, including in my feet. a Bottom 5 Q, living up the originally promised misery.