Tag: Pep

Posted on

One Hit Wonders

AO: westeros
Q: Natural Ice – CBO
PAX: Pep, Chunks, Salami, bluemule, Red Skull, Young and Restless, Crawlspace, Tim the Toolman, Vector, Natural Ice – CBO
FNGs: None
COUNT: 10
CONDITIONS
An absolutely stunning sunrise!

WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.

THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.

Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.

MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.

ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.

COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!

https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b

Posted on

Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.

Posted on

III Pillars – 11.05.2024 – Election Day Special

AO: -f3-nashville-general
Q: princessaurora
PAX: t-cell, Black Lung, Grape, gov’t mule, Swiffer, wardas1, Will Norton, Red Skull, Pep, caprate, Go Fish, Haggis, Baguette, Tackle Box, Two Face, YumYum, Harbaugh, Full Monty
FNGs: None
COUNT: 19
CONDITIONS:
Unseasonably warm, likely due to the hot takes surrounding potential election results

THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.

After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.

BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.

Blue – 10 | Red – 0

Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.

“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00

WINNER: Blue

Blue – 40 | Red – 0

“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00

WINNER: Red

Blue – 40 | Red – 50

“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00

WINNER: Red

Blue – 40 | Red – 130

“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes

WINNER: Blue

Blue – 120 | Red – 120

“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00

WINNER: Blue

Blue – 160 | Red – 120

“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00

WINNER: Red

Blue – 160 | Red – 210

“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00

WINNER: Red

Blue – 160 | Red – 270

This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.

Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.

MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!

Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…

ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall

COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country

God bless America,
PA out

Posted on

All I really wanna do is hang out but I still need to keep up appearances

AO: the-castle
Q: SalPal
PAX: Strutter, Splitter, Chunks, hambone, Pep
FNGs: None
COUNT: 6
CONDITIONS: Cold enough to fool some clowns into wearing caps.

WARMUP: F*ck that.

THE THANG: My wife had certain…. Expectations…. Around my return home this morning. But Castle Coffeteria ft. Pep was a highlight of my pre-2.1 days. So we had two options:

1. A more relaxed 45 minutes with lots of room for mumble chatter.
2. An aggressive 30ish minute beatdown that allows for more coffeteria but you might be coughing up blood.

We opted for the latter. Sets of EMOM burpees, sprints, ISO abs. It sucked.

MOLESKINE: Discussion on angsty bands, what constitutes an F3 workout, and Catholic perspectives on human sexuality.

ANNOUNCEMENTS: Brewsday, AO School, TN Tussle.

COT: Careers for Pep, Chunks and Stutter.

Enjoyed the extra early coffeteria. Really grateful for this morning. In this season the 2nd F means a lot. Many thanks to Strutter for letting me bend the rules a little bit.

Posted on

Candy Crush

AO: bomber
Q: DintyMoore
PAX: Crawlspace, Cream Cheese, CubCadet, DintyMoore, Firefox, Michelin Man, Papa Bear, Hedwig, Puzzlah, Pep, Tim the Toolman, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: a little soggy

WARMUP: typical activities

THE THANG:
There is candy for all in this adventure.

There are five locations. Teams must travel together between exercise locations. Teams travel together as a group via different modes of transportation. Each workout location requires you to find 10 pieces of candy per team.

The game locations.
Stairs by Community Center – first challenge
Twenty merkins at base of stairs then bear crawl to top of steps across street.

Parking Lot – second challenge
Sprint from roundabout side toward clubhouse, bring back one piece of candy via Bernie from picnic table by driving range until all pieces have been accumulated. Other team members hold plank.

Playground – third challenge
25 Pull Ups
Locate Candy by swings after completing pull ups. Hold plank for six.

Home Plate – fourth challenge
Run to first base, crab walk to second, bear crawl to third, lunge to home plate, find candy in first base dugout.

Start Ex – Final Challenge
25 wall jumps
Army crawl to picnic table. Return to start ex and hold plank and candy bag until all team members return.

MOLESKINE: 4:13 Strong commitment day and Struggle 003

ANNOUNCEMENTS: BrewsDay on Tuesday at 12South Taproom

COT:

Posted on

Stages of Labor

AO: iiipillars
Q: Focker
PAX: princessaurora, Foot Drop, Swiffer, Grape, Harbaugh, Black Lung, Tackle Box, Two Face, t-cell, Haggis, Pep, Private Sandman, LorelaiG, Formica, howitzer, Shania, Canned Heat
FNGs: 1 Canned Heat
COUNT: 18
CONDITIONS: chilly

WARMUP: good mornings and that’s it

THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now

ANNOUNCEMENTS: grow school!

COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.

Posted on

This is Hallowesteros

AO: westeros
Q: Vector
PAX: Grape, Red Skull, Young and Restless, Salami, Hedwig, Pep, Tim the Toolman, Black Lung, bluemule, CubCadet
FNGs: None
COUNT: 11
CONDITIONS: Crisp, cool and spooky

WARMUP: Mosey to front of school. LBAC x 10, Overhead Press x 10, Seal Claps x 10, RLBAC X 10, WMH x 10, Good Mornings x 10, SSH x 10

THE THANG:
‘Cause this is Thriller: Plank during Thriller with burpees/squats whenever the title is mentioned

Spooky Exercises: 100 of each and then run to school between exercise to pay off the 8 burpees owed for not HCing.
S: Squats
P: Pull-ups (which the PAX loved)
O: Overhead presses
O: Original Dips
K: Killer Incline Merkins
Y: Your favorite exercise (because the PAX deserved a treat)

MARY: A round of spooky an exercises

COT: Lifted up silent prayers and praises.

Grateful for the PAX for pushing me and each other to get better each daily.

SYITG,
Vector

PLAYLIST:
This is Halloween – Citizens of Halloween
Thriller – Michael Jackson
Heads Will Roll – Yeah Yeah Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Twilight Zone – Golden Earring
Bad Moon Rising – CCR
Dead Man’s Party – Oingo Boingo

Posted on

Earning Your Right to Walk Upright

AO: titan
Q: Hair Band
PAX: Spinal Tap, Tim the Toolman, Sherlock, Young and Restless, Schnauzer, Pep, DintyMoore, Firefox, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS: chilly and damp

WARMUP:
50 SSHs
5min Hair Band Mary
Mosey around lawn

THE THANG:
Starting from statue area on west side of parthenon:
Round 1
Lunge down 4 benches
Bear crawl back
Broad jump 4 benches
Bear crawl back
Sprint to each bench for 10 burpees a pop
Bear crawl back

Round 2
Reverse lunge 4 benches
Crawl bear back
Inch worm (with or without pushup, mod as necessary) 4 benches
Crawl bear back
Bernie to each bench for 10 burpees a pop
Crawl bear back

MOLESKINE:
DintyMoore talks a lot of smack

ANNOUNCEMENTS:
Chiliteria this Sunday Oct 20th at Shelby Bottoms (see main channel for deets)
Mid Tennessee Tussle! Nov 9, sign up sheets and info come out today
AOQ Grow School! Nov 16th, see main channel for details!

COT:
Prayers for health of families and friends, prayers for support of victims of Hurricanes Helene & Milton (please give to any of the orgs out there helping with relief like samaritans purse & red cross)

Thanks Tim the Toolman for having me out this morning! Had a great time leading

Rock on,

Hair Band

Posted on

Better Late Than Never?

AO: middle-tooth
Q: Young Pawn
PAX: Go Fish, Oatmeal, sooner, Hanes, Pole Dancer, Black Lung, Zelenskyy, Two Face, Haggis, Harbaugh, Foot Drop, Pep, Grape, Toothless, Betty Ford, Formica
FNGs: None
COUNT: 17
Figure I’ll squeeze this in before the end of the month so we all get our PAXminer stats.

Ran several laps of the field and then did a “you vs. you” round where each lap must be faster or face a penalty. Closed with some Sally Up and Sally Down squats (and merkins!) and 5 minutes of mary. Credit to Bad Boy Pole Dancer for inspiration.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6f

Posted on

Golf Outing During Series A Fundraising

AO: offthebooks
Q: SalPal
PAX: Pep, Pole Dancer
FNGs: None
COUNT: 3
CONDITIONS: Seasonally appropriate

WARMUP: OYO stretches + mosey

THE THANG: farmer carries + kettle bell swings, then octoburpee set l. Pole Dancer was a good sport and posted record time of 1:09 with no penalties on the ninja course.

MOLESKINE: Pain Lab continues to be on the forefront of F3 innovation.

ANNOUNCEMENTS: chili event next Sunday.