Tag: Papa Bear

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Grateful

AO: bomber
Q: Focker
PAX: Cream Cheese, Vector, Grape, CubCadet, Right Said, Tim the Toolman, Papa Bear, Sherlock, Firefox, Puzzlah
FNGs: None
COUNT: 11
CONDITIONS: pea soup

WARMUP: short and typical

THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round

MOLESKINE: A+ playlist ranking by Vector

ANNOUNCEMENTS: convergences on 6/26 and 7/4!

COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble

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What is a soft commit

AO: titan
Q: Pep
PAX: Cropduster, Right Said, CubCadet, GameStop, Old Maid, Hipster, Good Morning America, Choo Choo (F3 Spring Hill), Young and Restless, Sherlock, Crawlspace, Salami, Chunks, Tim the Toolman, DintyMoore, Papa Bear, Aba-caba(Johnson City)
FNGs: None
COUNT: 18
CONDITIONS: warm and muggy

WARMUP: none

THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan

ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine

COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop

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Nice Throw, Now Do Some Burpees

AO: handsomizer
Q: Firefox , Freakonomics
PAX: Purple Tiger, Salami, Natural Ice, Old Maid, SalPal, Vector, CubCadet, Papa Bear, Hedwig
FNGs: None
COUNT: 11
CONDITIONS: A little soupy

WARMUP:
15x SSH
10x FLBAC
10x RLBAC
10x Good Mornings
10x WMHs

THE THANG:
Part 1, led by Freakonomics :
OYO, PAX did the following
– 20 Merkins, plank hold till all in
– 40 Squats, chair hold till all in
– 20 Carolina dry docks, dry dock hold till all in
– 40 Lunges, squat hold till all in

Mosey down to the field
Part 2, led by YHC: Ultimate Frisbee!
Team Bomber-ish: Purple Tiger Hedwig Papa Bear Firefox
Team Handsome-ish: SalPal Freakonomics Natural Ice Salami Old Maid

Scoring teams walked and did 5 burpees. Scored upon teams stayed and did 15 merkins. Team Handsome-ish rotated out a player who exercised on the sidelines. Team Bomber-ish did a fair number of burpees to start but Team Handome-ish mounted a comeback late that was not enough to make up the margin that no one was keeping track of.

CubCadet and Vector walked and heckled. You can’t have ultimate without hecklers. This is the way.

MOLESKINE:
– Enjoyed witnessing Hedwig discover of the joy of ultimate. “I get why lacrosse players quit the team for this!”

ANNOUNCEMENTS:
– Game night next Friday, YHC hosting
– Convergence at greenmachine, check Slack
– July 4th convergence, check Slack

COT:
– Job searches and friends/family health
– All PAX shared a word/phrase of gratitude

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Mora Dora

AO: titan
Q: DintyMoore
PAX: Pep, Chunks, CubCadet, Papa Bear, Tim the Toolman, Vector, SalPal, Young and Restless, Cropduster, Purple Tiger
FNGs: None
COUNT: 11
CONDITIONS: Heating Up

WARMUP: mosey without the Q

THE THANG: Q located the rest of the group after picking up the six

Tag Team Dora Murph
200 Pull-ups (modified to 150)
400 Pushups (modified to 300)
600 Squats (modified to finish)

Partner ran from playground equipment to the top of the hill and back. Partners worked together to complete the challenge.

MOLESKINE:
Do what you can, not what you can’t!

ANNOUNCEMENTS:
Go to GreenMachine on 6/26
July 4th Convergence at Handsomizer

COT:
SYITG

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Butterfly Tag & Tabata War

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, AAA, Papa Bear, Pitmaster, Derby, morning stār, Stubs, Sparrow, El Capitan, Tebow, Étouffée, Sooie, @Sandlot (2.0), @IceBox (2.0), @FishBiscuit (2.0), @Tonks (2.0), @Eagle (2.0), @Bookworm (2.0), @CreekRunner (2.0), @Bumblebee (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 22
CONDITIONS: Very foggy! Low 60s

WARMUP:

Climber stretches with some added back + quad work. So nice.

Took a mosey to the old Anderson house & back.

THE THANG:

Part 1 – Butterfly Tag

Mosey to lit cones in field.

Two pax are IT, trying to tag everyone else.

All PAX must perform “flying motion” while evading taggers (BACS, raise-the-roofs, Moroccan Night Clubs, etc.).

If tagged, you become a cocoon & perform 10x Lotus squats (arms clasped straight above head) before returning to game.

Game ends when 3 minute timer buzzes. Repeat with new taggers.

Part 2 – TABATA WAR

Mosey to flood table.

Count off into two teams.

4 identical Tabata stations for both teams, opposite sides of flood table.

Stations are:

Step-Ups
Bird Dogs
Elevated Merkins
LBC’s

30 seconds on, 15 seconds to rotate.

Deck of cards, shuffled & split on the flood table.

After a full round of exercises are complete, two pax will meet at the table to play a game of War. Best 3 out of 5.

Loser must flick the spinner of doom & their team will perform whatever the pointer lands on:

5 burpees
Sprint to backstop, mosey back
10 Lt. Dans
15 Carolina Dry Docks

Winners stay loose with Soviet Shakes

Played 5 rounds… Team #1 was victorious (3-2)!

MOLESKINE:

My girls & I experienced the joy of the Lord serving at a special VBS last week. Encouraged the PAX to look for opportunities to serve in your community & church alongside your kids. It is so worth it!

ANNOUNCEMENTS:

Check Slack & stay tuned for 4th of July Convergence! :flag:

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure to lead y’all this morning!

:el-capitan:

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Welcome Back Struggle 004

AO: thestronghold
Q: SalPal , Chunks
PAX: bluemule, Dan and Dave, Wham-O, Sanctions, Papa Bear, Chunks, greyalbum, Crawlspace, Not-a-Sport, catfish, Penny Loafers, Shocker (Mark Holmes), Barney, toga, Decaf, Bobby Hill, Ice Box, Pick Me, Pope, Road Trip, Wendy’s, Stir Fry, Ambassador (F3 Annapolis), Mutt, Stage Dive
FNGs: None
COUNT: 26
CONDITIONS: Slightly moist.

WARMUP: A lot of side-shuffle hops and burpees, as it ought to be. Thanks to Chunks for getting the ball rolling.

THE THANG: 3 Groups rotating through sprints, burpees, and planks on a 1 minute timer, with 5 seconds to rotate. T-Claps to Dan and Dave for decreasing sub-30 second splits on all his sprints.

10 burpee salute to the Strugglers as they rolled in at 0600 hours.

Close with planks/”watersplashers” for Mary.

MOLESKINE: Great chatter and attitude today, and glad to be out in support of the men doing this latest Struggle. High concentrations of HIM on the 4:13 campus today.

ANNOUNCEMENTS: Struggle 005 date TBD.

COT: Lift up the men that took on the Struggle the last 16 hours.

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Goblet of Ice Trifecta – Round 1- Triforce of Power

AO: titan
Q: Natural Ice
PAX: Chunks, Papa Bear, Cropduster, Sherlock, GameStop, Pep
FNGs: None
COUNT: 7
Conditions: Sweat-soaked and glorious
Warm-O-Rama:
We kicked things off with Side Straddle Hops and a round of dynamic runner’s stretches, which successfully faked out Pep into thinking we were headed for a long run. In reality, I just needed a stretch after too many miles this week. Mission accomplished.

The Thang:
Cinder blocks were retrieved, and we headed to the hill for a devious round of 11s:
– Bottom of the Hill: Blockie Burpees
– Top of the Hill: WWI Sit-Ups
–
But wait—there’s more. Because I’m a glutton for punishment, each trip up or down the hill had its own special challenge:
1. Carry a cinder block
2. Bear crawl up
3. Crawl bear down
4. Crab walk down
5. Lunges uphill
6. Run backward uphill
7. Sprint (plan run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)

We may have gone one minute over time… but the hill demanded it.

Moleskin:
Today marked my 5th year in F3 and the first of three consecutive Qs in the Goblet of Ice Trifecta.

After completeing the the Triforce of Power we have two more lined up:
– Triforce of Wisdom: Thursday at Green Machine
– Triforce of Courage: Friday at Handsomizer

COT:
Prayers lifted for the men of Stronghold walking through the fire tonight.

Announcements:
– 4th of July convergence at Handsomizer – final details TBD
– Upcoming CSAUP involving teams of 5 – details coming soon

SYITG,
Natural Ice

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Green Sally Up, Green Sally Down

AO: bomber
Q: SalPal
PAX: Pep, Chunks, hambone, Right Said, Salami, Papa Bear, CubCadet, Skittles
FNGs: 1 Skittles
COUNT: 9
CONDITIONS: Indecisively dry

WARMUP: HA! That’s funny… wait you’re serious?

THE THANG:

Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan

Also assorted merks, squats, bear crawls, wall exercises, hill sprints w/ burpees and Lt. Dan’s.

MOLESKINE: This song will live rent-free in your brain forever now. Also Puzzlah joined for coffeteria,

ANNOUNCEMENTS: Brewsday, Library Event, Struggle, see Slack for details. Welcome Skittles!

COT: Health, family, travel, other quiet intentions.

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Derby’s First Race

AO: the-knoll
Q: Derby
PAX: El Capitan, AAA, G-string, Timber, Malibu, morning stār, Sooie, Stubs, Ex-Pat, Papa Bear, Étouffée, FLO, Tebow, @rubix @golddigger @bumbleebee, @Gecko
FNGs: 1 @Gecko
COUNT: 18
CONDITIONS: Perfect

WARMUP: Baby Arm Circles, Big Arm Circles, Back Backs, Moroccan Night Clubs, Shoulder Press, Willie Mays Hayes, SSH

Mosey down the street to loosen up

THE THANG: Pair up DORA – One Runner/One Worker

Set 1 (Accumulating w/ Partner):
200 Merkins
200 Lunges (1 is 1)
200 WWII’s
*Early finishers go back to Merkin’s

Mosey down the street to “catch our breath”

Set 2 (Holds awaiting partner):
2x Low Plank
2x Butterfly Kicks
2x Squat

Ended w/ 5 minute Mary: Berpees, Heel Taps, J-Lo’s, Leg Lifts, V-ups, etc.

MOLESKINE: Reminder not to get caught up in life and lose focus on family. There are plenty of distractions out there that attempt to drive that wedge and sometimes it takes us stepping back to reprioritize what matters most.

ANNOUNCEMENTS: Farm campout the last weekend of May. Reach out to morning stār for further details.

COT: Closed out w/ short prayer for families adjustment to Summer.

Thank you for the opportunity to lead the workout this morning!

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Bomber Nostalgia – A Legend Returns

AO: bomber
Q: Vector , t-cell
PAX: Papa Bear, Hedwig, Sherlock, Puzzlah, Grape, Tim the Toolman, Michelin Man, Firefox, CubCadet, DintyMoore, Topps, Steampunk
FNGs: None
COUNT: 14
Firefox arranged another hybrid Q bringing back a Bomber legend, t-cell, to Q . . . along with some other dude. In order to “set the mood,” the playlist focused on the Qs’ guilty pleasure: pop music princesses. That’s right – not a single song prior to 2014. That means no 80s songs or Beatles tunes, Pep. One disclaimer: YHC was struck when reviewing the playlist how many F bombs were dropped by these talented women. C’mon, you don’t need to curse to attain pop superstardom – ask Salt N’ Pepa . . .

CONDITIONS: Nostalgic

WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).

THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.

#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.

Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.

COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.

Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .

Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!