Tag: offthebooks

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OTB in NC

AO: offthebooks
Q: Wolfpack
PAX: Wolfpack, Roboman, E-Z Go
FNGs: 1 E-Z Go
COUNT: 3
CONDITIONS: Perfection

WARMUP: SSH, BAC, BACBACS, WMH

THE THANG:

Thang 1
11’s with 30 yard Coupon carries
– Goblet squat
– Iron Mike

Thang 2
AMRAP 4 rounds (30on 15off)
– Jump squat
– Mountain climbers
– Wall sits
– Lt. Dans

MOLESKINE:
Visiting family in NC and got to run my uncle (Roboman) and a FNG through a F3 bootcamp. Decades ago I used to meet my uncle for weight training early in the morning. Awesome to still get at it with him all these years later.

ANNOUNCEMENTS:
Pizza and pool party tomorrow at Robomans.

COT: Fitness. Fellowship. Faith. It’s hard to go at these alone. Reminder to seek help where needed and lean on others for guidance.

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OTB around the park

AO: offthebooks
Q: hambone
PAX: Dilbert, Country Parkour, Under the Table, Bloodshot
FNGs: None
COUNT: 5
CONDITIONS: Sunny AF but kinda cool

WARMUP: fat guy shuffle (FGS). Dilbert thinks it may be offensive, but the fattest pax by height and weight (yhc) approves of the name.

FGS down to parking lot for SSH, good mornings, arm circles, presses, toy soldiers

THE THANG: parking lot fun in a box.

Round 1 – bear crawl, side crawl, crawlbear, side crawl, 5 squats—repeat 3 times

Round 2 – lunges, side squats, reverse lunges, side squats, 5 merkins—repeat 3 times

We then did the FGS over to the hill by the baseball field. Dilbert managed to yell at s woman about F3 and scared Bloodshot in the process.

Run down, bernie back up—do it 5 times—for two rounds. Situps if youre fast.

Pax then jailbreaked 2 the end. Country Parkour was sandbagging, but then actually sprinted a bit and moved fast AF. Under the Table almost caught him!!

MOLESKINE: Always be EHing, even if it’s a random woman.

ANNOUNCEMENTS:

COT: prayers for tha kids

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Clubhouse

AO: offthebooks
Q: Go Fish
PAX: Grape, Zelenskyy, gov’t mule, Harbaugh, Howitzer
FNGs: None
COUNT: 6
CONDITIONS: amazing

WARMUP: none

THE THANG: 3.2 miles on the white trail at a 12:00 party pace

MOLESKINE: Will was destined to see those people again.

ANNOUNCEMENTS: 2.0 workout this morning!

COT: thanks to Go Fish for the prayer

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Exploration in White House

AO: offthebooks
Q: Chunks
PAX: hambone, Under the Table
FNGs: None
COUNT: 3
CONDITIONS: Perfect Beatdown conditions

WARMUP:
Stretching and surveying the new park

THE THANG:
Short mosey to get the blood pumping and staying close for hambone to find us.

Round 1
20 Squats
20 Reverse Lunges
20 Merkins
20 Big Boy Situps

Another mosey around the park

Round 2 – Hambone joined us
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

Longer mosey around the park and found a trail through the woods. Walked on the uphills and mosey on the downhills.

Round 3
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

5 Mins Mary
Flutter kicks
Box Cutters
Plank
Big Boy Situps

Lots of options at this park and excited to see White House grow. Be on the lookout for next weeks preblast. Dilbert will be sharing.

We’ve also found our coffeeteria spot with the best name. BAD ASS Coffee.

Always a pleasure and honor to lead.
MOLESKINE:

ANNOUNCEMENTS:

COT:

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May your pull up final test, pain train edition

AO: offthebooks
Q: morning stār , Wolfpack
PAX: morning stār, Wolfpack, Half Lyfe, Bumble bee (2.0)
FNGs: None
COUNT: 4
CONDITIONS: rainy

0600 – got going with no disclaimer, oops

WARMUP:
mosey to the 9 square bars and warm up the arm and shoulders then some stretching OYO

THE THANG:
may-you-pull-up final test

Met Charlie from the Exchange Club who was setting up for the Bellevue Clean Up day. Helped him set up and had a nice chat.
– The Bellevue Exchange Club works to support causes like ending child abuse, Americanism/Patriotism (they are the ones that set up all the flags during memorial holidays), community engagement.
– Charlie invited us to a meeting to share about F3. Said some members could use what we’re doing.

Finished our mosey back to the park.

YHC was thinking we’d be done but Wolfpack wouldn’t have it. Took turns picking an exercise for the group to do:
– bumble bee – motivators from 1 to as fast as you can go (stopped at 8)
– Half Lyfe – 10 push ups with one arm on a step
– Wolfpack – 20 mountain climbers
– YHC – carry the 20 coupons from the car to the back of the stage

Wrapped up with cafeteria, thank you Wolfpack for the brew!

MOLESKINE:
– was really cool to meet Charlie, a Bellevue statesman; excited to follow up and see where the relationship might go
– was great to slow down the pace and enjoy some extra mumble chatter

ANNOUNCEMENTS:
– taco ruck in Franklin today at 4pm at Mojos at the factory; kids welcome
– bring your kids to workout day next Tuesday at the-knoll
– f3dads workout next Saturday at 9am at green hills park

COT: YHC reflected on the power of daily focus towards one goal and how it compounds towards growth and acceleration. Invited all PAX to consider 1 thing to direct focus towards in June. Ended with a toast to the PAX present and not present and the FNGs that are to come : that we would continue to grow as men (and kids).

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20.5 cinder blocks for $10

AO: offthebooks
Q: morning stār
PAX: Wolfpack, morning stār
FNGs: None
COUNT: 2
CONDITIONS: damp

WARMUP: catch up on the drive to the Easter sale

THE THANG:
Farmer and suitcase carry cinder blocks to the car (up a hill).

Drive to YHCs house and unload.

MOLESKINE:
– got 3 halves and an extra large one!
– #f3-lyfe-foreva :joy:

ANNOUNCEMENTS:
– will be pressure washed and ready for release into pain-train circulation by 6/7

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Tribute to Tamara, my step mom

AO: offthebooks
Q: morning stār
PAX: morning stār
FNGs: None
COUNT: 1

YHC got out way early to show solidarity to #pain-train official launch. This BD is dedicated to Tamara, my step mom who passed last week. She was 82.

CONDITIONS: 55F a few degrees colder than #pain-train right now ; sprinklers gong in the park

3:30 local time / 5:30 central time – YHC gave himself the disclaimer.

WOR
– 5! Motivators
– 1 lap around the park green (about .15 miles according to Strava)
– 10 rotation as of each joint
– 1 lap around
– OS resets (rocking, cross crawl, segmental rolls, baby crawl)

THE THANG
Today’s #may-you-pull-up ladder is 5,5,4,3,2. With the intent to build more “rest” time between sets YHC came up with:
5 rounds of … take the ladder number (x) and do:
– x pull ups
– x laps around green with x Lt.dans at the start and x! Motivators at the half way point
– rinse and repeat till done with pull up ladder

This ended up being:
– 19 pull ups
– 19 laps
– 79 Lt dans
– 79! Motivators

(If YHC had added this up ahead of the he would have put another 3 Lt dans and motivators in there for a total of 82.)

Mary
Ukrainian hammers till the end.

COT
Practiced coming back to joy with GAMES, focused around my step mom, her passing and tantrum. Did this through our the BD.

Gratitude
Appreciation
Memories
Experiences
Singing

MOLESKIN
– I didn’t want to get up and out, the fart sack was nice and warm. My desire to workout at the same time as #pain-train was what got me out there.
– Had to work through fears of perceived danger as I walked to the park. 3am is early.
– I didn’t want to get to get we and then I realized that my step mom didn’t want to get Parkinson’s. There’s lots of things I may not want in life and learning to work thekfubthen is a good life skill. Thankfully one only gets wet once.
– 82 minutes for 82 years of life. Life is precious.
– some ducks were out which was comforting even though every odd noise (from the sprinklers) kept triggering my horror movie fears that some one was about to jump out and chase me
– had a profound revelation about “modify as necessary” … that removes the excuse that x is injured and so I’ll stay home. I still show up and do something different. A commitment to BE there with the PAX is power. It also takes intention to decide how to modify and fortitude to do it.
– Didn’t think I could do pull-ups due to a twinge in my left shoulder, but it felt much better after warmup!

keep moving my friends,
m*

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Backyard Bootcamp

AO: offthebooks
Q: Wolfpack , Siri
PAX: Siri
FNGs: None
COUNT: 2
CONDITIONS: Wet and warm

WARMUP: stretch OYO

THE THANG:
Ring pull ups. 5 sets.
5 reps
4 reps
3 reps
2 reps
1 reps

Tabata 20 second work 10 second rest
Round 1
Merkins x2
Squats x2
Scapular Merkins x2
Mountain Climbers x2

Round 2
Merkins x2
Iron Mikes x2
Scapular Merkins x2
Side Lunges x2

Hill Sprints x4

5 minutes of Mary

MOLESKINE: pulls are hard

ANNOUNCEMENTS: Pain Train launch on Friday!

COT: Good vibes for the work week ahead

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OTB Party Pace Run

AO: offthebooks
Q: Chunks , Natural Ice, Grape
PAX: Natural Ice, Grape
FNGs: None
COUNT: 3
CONDITIONS: Warm and No Rain

WARMUP:

THE THANG:
4.6 Mile Party Pace run discussing life and other stuff

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Pain Train is back baby!!

AO: offthebooks
Q: Wolfpack
PAX: The Banker, Siri, Merchant, G-string (Eli Kresta), Three Stooges, Sooie
FNGs: None
COUNT: 7
CONDITIONS: Little chilly, but clear and comfortable.

WARMUP: Jumped on the train and moseyed to the incredibly well lit and large church parking lot across the street. SSH, BACs, BAC BACs, Overhead Claps, Imperial Walkers, WMHs

THE THANG: Run to a location, perform Tabata exercises (90 second work/45 second rest)

Red Caboose
– Merkins
– Spiccoli’s

Amphitheater
– Wall Sits
– Burpees (jump up onto stage at the top and back down)

Gazebo
– Dips
– Incline Merkins

Playground
– Skullcrushers
– Pull Ups
– Step Ups

Red Caboose Field
– LBCs
– Plank
– Merkin Ring of Fire

MOLESKINE: Incredible to see the desire and support for growth in the Bellevue area… next 7 weeks Q’s are scheduled! Three Stooges bounced quickly so didn’t make it in the pic, but can confirm he was there! Sooie christened the caboose by accidentally dropping smashing his Nalgene into the ground in a sheer demonstration of Bellevue strength and power.

ANNOUNCEMENTS: Plankril Day 5. F3 Huntsville is converging on Franklin AO Armada tomorrow morning. Ping G-String for details if you’re able to head down and show some support for our Franklin brothers.

COT: Reminder to PAX to seek out ways to be inspired and in turn seek opportunities to inspire others. Loving kindness and good vibes for all prayers.