Tag: Natural Ice

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Rice is Nice

AO: handsomizer
Q: Firefox
PAX: Natural Ice, Salami, Old Maid, caprate, FakePaw
FNGs: None
COUNT: 6
CONDITIONS: Damp

WARMUP:
– 20x SSH
– 15x FLBAC
– 15x BLBAC
– 15x Air Presses
– 15x Moroccan Night Clubs

THE THANG: YHC was given a gracious welcome by the handsomizer regulars, and I returned that by bringing gifts of rice.

Part 1: Indigenous peoples run around the stadium bring a rice bag up to the front of the line and passing it back.

Part 2: PAX partnered up over at the picnic benches on the turf patch. Pairs did a rice bag pass during an exercise

– Step-ups on the picnic benches (passing the rice bag at the top of the step-up) – 3 minutes
– Sit-ups (toe-to-toe, passing the rice bag at the top of the sit-up) – 3:30 minutes
– Squats – 3:45 minutes
– WW1 (toe-to-toe, bringing the rice bag up over your head when coming to the ground and then passing it at the top of the sit-up) – 5 minutes!

Part 3: Plank hold for 3:45 minutes during “Hold On” by the Alabama Shakes

Part 4: 45 sec on, 15 sec off
– Bench flutters (3 rounds)
– Bulgarian split-squats (2 rounds)
– One-legged stand-ups (2 rounds)

Part 5: PAX got back into pairs. One held a hollow body hold while the other ran with a rice bag. Each PAX ran twice (significantly shortening the run for the second round).

Part 6: 1 minute of shoulder tap plank jacks.

MOLESKINE:
– Lots of good mumblechatter time during the run and partner exercises
– What wore down the most during those WW1s? Core or arms?

ANNOUNCEMENTS:
– Hot wings challenge with The Merchant

COT:
– Job changes and the soul searching that accompanies coming to a career crossroads.

It was a pleasure joining and leading y’all this morning!

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Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

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Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

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Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

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

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.

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Sharknado at the Castle

AO: handsomizer
Q: Strutter
PAX: Natural Ice, Strutter
FNGs: None
COUNT: 2
CONDITIONS: mild with a breeze.

WARMUP: 10 each in cadence.
Windmills
SSH
IST

THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

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Compounding (Pain)terest

AO: handsomizer
Q: Patty
PAX: Chunks, Black Lung, Roadrunner, Cuban Missile, Spinal Tap, Wedding Singer, Salami, Natural Ice, Freakonomics, Spear, Patty, Achilles, Los Tigres, Pharmacist
FNGs: None
COUNT: 14
CONDITIONS: Crisp

WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch

Unorganized bear crawl, crab walk
Merkins (10)

THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.

ANNOUNCEMENTS:

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CruelHall gets Handsome!

AO: cruelhall
Q: Freakonomics
PAX: Donkey Hammer, EZ-Go, Pedialyte, Matador, Mistah Mistah, Works for a Guy, Old Maid, Natural Ice, Spinal Tap, Cuban Missile, Freakonomics, Fortran
FNGs: None
COUNT: 12
CONDITIONS: dark and cool

WARMUP: SSH, Low and Slow Squats and Merkins, Little Baby Arm Circles, Willie Mays Hays and Good Mornings

THE THANG:
Handsomizer men on one line, CruelHall men on the other. Run to the center, 10 reps 2-man clap pushups. lunge back. Repeat 5 times for 50 push up reps total.

Start with 12 reps each of five exercises. Bicep curl (coupon), overhead press (coupon), overhead tricep extension (coupon), rows or pull-ups, squats (2 count). Run around the covered area, repeat with 11 reps. Run, repeat with 10, etc. Your Q got down to 7 reps.

Six minutes of Mary – somehow the most low-ab exercises I’ve ever done.

ANNOUNCEMENTS:
Nashville Chili Cookoff is coming up. Check 2ndf and with Natural Ice for details.
COT:
Old Maid family sickness and stress for mrs.
Pedialyte’s sister is expecting her second child at any moment!

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DEATH BY BURPEES

AO: handsomizer
Q: Natural Ice
PAX: caprate, Cuban Missile, Spinal Tap, Strutter, Freakonomics, Natural Ice, Shotz
FNGs: None
COUNT: 7
CONDITIONS: Rainy in the best way “You Only Get Wet Once”

WARMUP: SSH, Merkins, Stretching

THE THANG: – – Death by Burpees – –

YHC ran a 1 minute timer and every minute we performed 5 burpees. In between burpees a “resting” exercise was called to give a “break” between sets. Pax performed lunges, bear crawls, LT Dans, and various forms of merry.

Pax made it through 36 sets for a total of 180 burpees but felt called to beat the record I set at greenmachine last year. A final 21 were tagged at the end bringing the total count to 201 burpees.

MOLESKINE: – “My Body Hurts” Spinal Tap

ANNOUNCEMENTS:

Chili Cook Off – Oct 20th 1-3 pm – bring your 2.0s and Ms
Wolfpack is on Q – more details tbd

AOQ Grow School – October 12th 6 am to 8 am at stonewall
Hair Band on Q

COT: Lifted Prayer

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Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.