Tag: Old Maid

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Final Round of the Goblet of Ice Trifecta – Same 11s format, new battlefield—92 steps of pain

AO: handsomizer
Q: Natural Ice
PAX: Old Maid, Donkey Hammer, Tinkertoy, Cuban Missile, Topanga, Freakonomics, EZ-Go, Betty Ford, Cowboy, Natural Ice, Pound Puppy
FNGs: None
COUNT: 10
Handsomizer – June 6, 2025

Conditions: Stairway to sweat

Warm-O-Rama:
Quick stretch and Side Straddle Hops

The Thang – Triforce of Courage: Third times a Charm

Same 11s format, new battlefield—92 steps of pain.
– Bottom of the stairs: Burpees
– Top of the stairs: WWI Sit-Ups
Each round required a new movement up or down the staircase:
1. Bear crawl
2. Bunny hop
3. Crawl bear down
4. Lunges
5. Crab walk down
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (touch both feet to each step)
10. Lieutenant Dan (lunge + squat combo)
This was a grind. Courage was earned one step at a time.

Moleskin:
This wrapped the Goblet of Ice Trifecta:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :white_check_mark: Courage – Handsomizer
Whether you hit all three or just one, thanks for showing up and leaving it all out there.

Announcements:
– Bomber vs Handsomizer Ultimate next Friday
– 4th of July convergence at Handsomizer (TBD)
– CSAUP in planning – teams of 5
SYITG,
Natural Ice

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College Commencement

AO: handsomizer
Q: Spinal Tap
PAX: Black Lung, Old Maid, Purple Tiger
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP: The usual SSH, arm circles, etc

THE THANG: mosey to picnic benches for 20 reps of dips, step ups, derkins

Navigate commencement workers while we perform stairway to heaven with incline merkins each step alternating with LBC, fire hydrants, dips and then restart up stairs with double jumps.

Garage workout with lieutenant dans, burpees, bear crawls, and crab walks.

MARY as a group.

ANNOUNCEMENTS: None right now

COT: prayers for health, loss of Purple Tiger uncle who lived a vibrant life, and Natural Ice for his job interview!

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Blueliner’s triumphant return

AO: handsomizer
Q: Salami
PAX: Blueliner, Freakonomics, bluemule, Black Lung, Spinal Tap, Natural Ice, Red Skull, Old Maid
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer

Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC

THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front

Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period

1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs

2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys

3rd period
Lines: overhead stick squats x18
Bench: planks

Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks

Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15

Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators

Mosey back to flag

MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.

ANNOUNCEMENTS:

COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad

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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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Shakedown

AO: titan
Q: Spinal Tap
PAX: Firefox, Tim the Toolman, Old Maid, Pep, Papa Bear, CubCadet, Cocktail
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings

THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.

Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.

Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.

Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#

ANNOUNCEMENTS: None

COT: Pep with his consulting

Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!

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40 second soul crusher

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Puzzlah, Natural Ice – CBO, Old Maid, Steak Knives (F3 Cape Fear), Butter Knife – F3 Knoxville, @duece-and-a-half
FNGs: None
COUNT: 8
CONDITIONS: misty and warm

WARMUP: the usual

THE THANG:

40 seconds max with 5 second transition of the following: merkins, squats, Carolina dry docks, lunges, burpees, shoulder taps. Sprint to next level in the garage and repeat 5 times.

Throw a round of bear crawls in, two rounds of max dips, and a few downward dogs at the end.

ANNOUNCEMENTS:
Natural Ice – CBO is hosting a Superbowl party. Hit him for more details.
COT: traveling mercy for the great down range guys who came out. Remember to be present and reflect on the good things God has given us.

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Stairway to Heavens

AO: handsomizer
Q: Natural Ice – CBO
PAX: Shingles (F3 Wichita), Freakonomics, Old Maid, Grape, Spinal Tap, Purple Tiger, Natural Ice – CBO
FNGs: None
COUNT: 7
Conditions: Frosty and brisk. Perfect weather to embrace the gloom and crush the stairs.

Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff

The Thang: Stairway to Heavens

Here’s a polished version of your text with minor adjustments for clarity and flow:

We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.

Thanks again for the opportunity to lead!

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Movin

AO: handsomizer
Q: Cuban Missile , Cuban Missile
PAX: Chunks, Freakonomics, Young and Restless, Patty, Old Maid, Salami, caprate, @pharmacist
FNGs: None
COUNT: 9
CONDITIONS: Beautiful

WARMUP:

THE THANG: We did multiple movements, I wrote the workout down twice and managed to delete it, not doing it a third time

MOLESKINE:

ANNOUNCEMENTS:

COT:

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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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#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.