Tag: None

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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Focus on your core.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Parka-Eh, Sooie, Roadkill, Étouffée, Piglet, Churchill (2.0), Icebox (2.0), Palay (2.0), None
FNGs: 1 None
COUNT: 11
CONDITIONS: 55 degs, overcast, seemed darker than usual.

WARMUP: SSH, BAC, BBAC, OHP, WMH, Runners Stretch.

THE THANG:
Partner up. One does exercise. One runs to backstop and back.
Thang 1:
200 Swing Rows finish what was left from Tues. minus the absolutions. But did take plank jacks from them and added to Thang 2.

Thang 2: Core
500 Mountain Climbers 2=1
400 Sit Ups
300 Flutter Kicks
200 Plank Jacks
100 Plank w/ knees to elbow.

MOLESKINE:

CORE VALUES
DISCIPLINE
Do it even if you don’t feel like it

DETERMINATION
If you’re determined nothing can stop you

ATTITUDE AND EFFORT
Two things you can control

CONSISTENCY
Is what transform average into excellence

REPETITIONS
Choose quality over quantity

PASSION
Is the fuel that drives us

ANNOUNCEMENTS: check slack.

COT: count off, name-o-Rama, prayers offered up for Étouffée for discernment on some up coming decisions, ended with some coffeteria.

Great push today everyone! Thank you for letting me lead you this morning!

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Monday Morning Blues

AO: westeros
Q: Old Maid
PAX: CubCadet, Natural Ice, Pep, Red Skull, Tim the Toolman, Vector, Michelin Man, caprate, Old Maid, None
FNGs: 1 None
COUNT: 10
CONDITIONS: Warm and humid

WARMUP:
30 SSH IC
30 Arm Circles IC
10 Meekins
Hamstring / Glute stretches
Willie Mayes / Good Mornings OYO

THE THANG:
Mosey to the circle by the gym.
Split into 2 teams. With one member from each team running the circle, the rest of the PAX performed squats. When the runners were finished, then next team members in line took a turn running, while the rest of the PAX continued to do squats. Continued until all members ran.

Repeated process four more times doing Freddy Mercuries, Carolina Dry Docks, Reverse Lunges, and Merkins.

Also did:
– 30 WWIs
– High knees / burpees
– Mosey back to start
– 5 minutes of merry

MOLESKINE:

ANNOUNCEMENTS:
July 4th convergence at Handsomizer

COT:
No call outs. Prayers for leadership and the country

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A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

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Stay Classy

AO: iiipillars
Q: Zelenskyy , princessaurora
PAX: Black Lung, Two Face, Zelenskyy, t-cell, princessaurora, Pep, Go Fish, Haggis , None
FNGs: 1 None
COUNT: 9
CONDITIONS: absolutely stunning

WARMUP:
• 2 laps running
– jumping jacks
– thumbs-up-rows (cat-stretch rows)
– baby arm circles forward
– baby arm circles backwards
– thigh stretch (willie mays hayes?)

THE THANG:
– Bearpees (across the field & back – longways x4) OYO 1 Burpee followed up by 4 count bearcrawl forward.
– Aiken Legs x3 (20 squats, 20 box jumps, 20 lunges, 20 jumping-jacks, one lap)
– 100 sit-ups
– Dips until everyone finishes sit-ups
– 2 more laps

⬆️ this seemed short?

MOLESKINE:
Return to lot for Mary:
– flutter kicks 30
– Jane Fondas 20 each side

Names and Counting
Announcements & Prayer

ANNOUNCEMENTS:

Tomorrow & Saturday (can princessaurora or Black Lung add details?)

princessaurora will send link for shirt purchase/order

Next week Go Fish will lead. Reagan themed workout.

COT:

Prayers for Pep job security
Celebrating Two Face parents 50th anniversary
Praying for Go Fish on Thursday PhD dissertation

*Please add if I missed something!

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Til the Night Closes In

AO: greenmachine
Q: Hipster
PAX: moneyshot, gov’t mule, Sherlock, Focker, Cowboy, FeelTheBerns, Black Lung, Hanes, t-cell, Triple Pane, Michelin Man, Legal Eagle, Peabody, None
FNGs: 1 None
COUNT: 14
CONDITIONS: Smooth

WARMUP: Mosey to the 50, standard warmup fair

THE THANG:

12 Days of Fitmas

PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back

…and so forth til we get through all 12 days/rounds.

1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins

The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.

MOLESKINE:

ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack

COT: greatful to be able to lead this morning, thanks for having me Greenmachiners

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The Red, White, and Blue

AO: detention
Q: Accounts Receivable
PAX: Matador, Accounts Receivable, Esposa, Fidel Salazar, Deep State, Donkey Hammer, Movin On Up, Mistah Mistah, Pedialyte, Topanga, @average-size, @hiester, None
FNGs: 1 None
COUNT: 13
CONDITIONS: perfect

WARMUP: Good mornings, yoga stretches, merkins, Imperial walkers, hillbillies

THE THANG:
Mosey to bottom of hill near Ellington.
Mosey back stoping at each driveway to do 10 Atomic Merkins

Tabata Workout:
4 rounds of 4 exercises – (45sec work /15sec rest for each exercise)
Rows
Lateral lunges
Burpee pull-ups
WW1s

Mosy baseball loop back to parking lot.
Circle up for Mary – round robbin fave core exercises till time.

MOLESKINE: Take on the hard or awkward convos with our kids and cultivate those relationships so they are ones with quality communication.

ANNOUNCEMENTS:
Convergence at Green Machine for July 4th

COT:

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#LeanPax Tune Up

AO: cruelhall
Q: Donkey Hammer
PAX: Accounts Receivable, baggervance, Black Lung, Esposa, Works for a Guy, Pedialyte, None
FNGs: 1 None
COUNT: 7
CONDITIONS: Cool

WARMUP: extended warm up and mobility work

– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie

THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds

– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block

– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates

ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars

As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.