Tag: Old Maid

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SKA is not only a musical genre…. it’s a lifestyle

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Salami, Blueliner, Cuban Missile, Strutter, BCG (F3 Harrisburg PA), Detective Pikachu, Red Skull, Spinal Tap, Old Maid, Natural Ice
FNGs: None
COUNT: 11
The majority of my musical teenage taste was focused on Rock and pretentiously seeking out Indie music. However my punk rock friends and Tony Hawk’s Pro Skater 2 added a little SKA flavor to my Youth. After seeing this https://www.youtube.com/watch?v=A4nKY1QfWvg about Bart SKA-mpson, I felt inspired to dig into the genre and torture the PAX with my findings.

CONDITIONS: Amazing Sunrise

WARMUP:
Mosey to the Stairs. PAX was informed that is the SKA man started yelling “Get it Up Get it Up Get it Up” we would have to stop what we are doing and run up the stairs…… spoiler alert that happened a few times.

SSH, LBAC, Seal Claps, Moroccan Night Clubs, OHP, Merkins
SKANKING – SKA version of an imperial walker – arms are more loose and your kind of hoping. Its a SKA thing…

THE THANG:
Stair Run Race in pairs
Crossed soccer field with 2 lunges and a burpee broad jump, returned by SKANKing
Stair Run
Short 1 minute tabata – Reverse Lunges, Merkins
Stair Run
Bear Crawl down the soccer Field
Stair Run
Slow Alabama Prom Dates, Freddy Merks and Supermans
Stair Run, and second stair run to get the speaker 🙂

MOLESKINE: Its ok to like Bad Music, Dont Yuk the Their Yum

ANNOUNCEMENTS:
www.nashvillesc.com/geodispark/events/5k July 8th at 7pm here at the Handsomizer location

Hunger Games Round 3 – BBQ and Board Games July 12 at 7pm at the Ice Haus

August 2nd Detective Pikachu is moving and needs your help. Beer and Pizza to be provided

COT: Praise for Detective Pikachu M getting a job at higher than asking salary

Cafe Prius

https://open.spotify.com/playlist/2BYtmdfD9l4S6WYDKkr8BW?si=2181b3ddf9834a07

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Brought to you by Chat GPT

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Blueliner, Spinal Tap, Natural Ice, Freakonomics, Salami, Old Maid, Cuban Missile, Frasier
FNGs: None
COUNT: 11
CONDITIONS:

WARMUP: Nah, Lets’ get into it.

THE THANG:
Divided PAX into two teams by counting off 1’s and 2’s. Didn’t think this would be that much of a struggle for the PAX, but it is Friday.

Each team grab a coupon and caboose is loose run passing the coupon to the back and sprint to the front.

Stopped at the back parking lot for the thang

I used the prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block” to create the workout and I think it delivered

Station 1: Relay Run (5 minutes)
– Teams line up at the starting point.
– One member from each team runs to a designated point (50 yards) carrying the cinder block, drops the block, and runs back to tag the next team member.
– The next member runs to the block, picks it up, and returns to the start line.
Station 2: Block Exercises (10 minutes)
– Each team performs the following exercises with the cinder block. Teams rotate after each member completes their set.
1. Cinder Block Squats (10 reps per member)
2. Cinder Block Overhead Press (10 reps per member)
3. Cinder Block Curls (10 reps per member)
4. Cinder Block Tricep Extensions (10 reps per member)
Station 3: Team Circuit (10 minutes)
– One team member performs the exercise with the cinder block while the rest of the team does a bodyweight exercise. Rotate after each member completes their block exercise.
1. Cinder Block Thrusters (10 reps) – Rest of the team does Plank
2. Cinder Block Lunges (5 reps each leg) – Rest of the team does Mountain Climbers
3. Cinder Block Rows (10 reps each arm) – Rest of the team does Flutter Kicks
4. Cinder Block Russian Twists (20 reps) – Rest of the team does Burpees
Station 4: Block Carry Relay (10 minutes)
– Teams line up and each member takes turns carrying the cinder block around a 100-yard loop.
– While one member is running with the block, the rest of the team is doing continuous exercises:
1. Round 1: Merkins (Push-Ups)
2. Round 2: Squats
3. Round 3: Plank
4. Round 4: LBCs (Little Baby Crunches)

PAX did some laps with sprints between each station.

Made our way back to Startex with the coupons, but set them down and did another sprint to the finish.

Ended with about 3 mins of Mary
MOLESKINE: :
Always and honor to lead you men.
COT:
Happy Father’s Day to all the dads
Congrats to Frasier for a big week last week
Sign up for the 5k on July 27th at this illustrious AO.

Till next time. Strength and Honor
Chunks

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My Eras Tour

AO: titan
Q: Puzzlah
PAX: DintyMoore, Spinal Tap, Old Maid, Tim the Toolman, Salami, SalPal, Michelin Man, Elmer (DR from Raleigh), Escobar (DR)
FNGs: None
COUNT: 10
CONDITIONS: Reminiscent of the glory years

WARMUP: Mosey around the park. Stretch: World’s Greatest Stretch, Calves.

THE THANG:
My eras were an attempt at 4 decades of fitness, so 4 sets of workouts that were organized around my athletic endeavors of hockey, basketball through high school, football through college, Rugby through my 20s, and a classic F3 dora that got edited for time. I would have incorporated a lot more sprinting (suicides, 55s, etc.), but I have been working through some foot pain (Thanks to Spinal Tap for the recs that I will try out).

Hockey/Plyometric station:
– Broad Jump
– Speed hop
– skaters
– skaters with a pause
– launch off one leg into a sprint

Basketball/Lower Body station:
4 rdsx10 reps each of:
– Air Dramas (Squat then extend up onto your toes)
– Hold squat shoulder circuit (Palloff press)
– Iron Mikes
– Tuck Jumps

Football/Full Body:
38 Up Downs going around the circle like Dan Campbell in that Hard Knocks episode.

Rugby-ish:
4 rds of:
– Bear crawl 10 m
– 10 Dancing Bears
– 10 Merkins
– Sprint Back 10 M

F3 pivot to a few rounds of partner lateral runs 20 m, while partner does plank shoulder taps, then Freddie Mercuries, then SSHs. Not quite enough time for a Dora.

about 8 minutes of Mary back at the flag.

Described some of the srummaging techniques that I pivoted away from during coffee that I will come back to in the future after some encouragement.

MOLESKINE:
As I was looking at the environs on Google Maps to plan out the Q, I noticed that the landmark that our alphabet overlords highlight is the Taylor Swift Bench. I didn’t know it was there and didn’t bother to seek it out, but modern stardom, longevity, and fandom/activism were discussed. A bird that had seen better days awaited us where I put down cones to warn us of what was to come.

ANNOUNCEMENTS:
2.0s welcome at bomber on 6/14
Salami Dash at the Castle 5k that includes tickets to future Nashville SC game
f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989
COT: Prayers for travel, discretion with new work opportunities, and Pep DR in San Francisco.

Appreciated this fine group of HIMs for my first Q at Titan working through some beginner’s trudge.

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Not Easy but Not Diabolical

AO: handsomizer
Q: Hair Band
PAX: Blueliner, Roadrunner, Cuban Missile, Black Lung, Lee LaFleur (F3 Tool), Old Maid
FNGs: None
COUNT: 7
CONDITIONS: slightly warm, mostly perfect

WARMUP:
SSHs
LBACs
Michael phelps
WMHs
Imperial walkers
Hillbillies
Walking lunge
Sprints (50, 75, 90)

THE THANG:
At the stairs:
10 burpees
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

15 burpees
Squat walk up stairs
Hold plank at top until all in
Skip 4ct mountain climbers
Recover, back to bottom of stairs

40 dips
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

40 (20e leg) iron mikes or bulgarian split squats
Squat walk up stairs
Hold plank at top until all in
15 4ct mountain climbers
Recover, back to bottom of stairs

Mary at bottom of the stairs
Squat walk up stairs
Mosey back to start

ANNOUNCEMENTS:
• 2.0 workout at middle-tooth tomorrow

COT:
• each man shared a prayer request or praise report: job search, family health, personal health, traveling mercies

Thank y’all for giving me the opportunity to lead. I’m blessed each day to be a part of this group.

Rock on,

Hair Band :the_horns:

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In my head take 2

AO: handsomizer
Q: Grape
PAX: Pep, Natural Ice, Spinal Tap, Frasier, caprate, Black Lung, Old Maid
FNGs: None
COUNT: 8
CONDITIONS: very pleasant, unlike the attitude of the lady setting up for Vandy commencement

WARMUP: 15 SSH
10 good mornings OYO
10 WMH OYO
10 LBAC F
10 LBAC R
Mosey to the bottom of stairs (a couple burpee stops along the way)

THE THANG: Partner up
Run the stairs while other partner does exercises
Change exercise with each new song

Derkins/irkins
Squats
Burpees
Ab thrusters
Lunges
WW1’s
Monkey humpers
Back to startex with some Mary stops along the way

COT: prayers for Pep in his search for a project and for parents approaching summer

:grapes: