Tag: Pep

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To Take Down a Titan

AO: titan
Q: SalPal
PAX: Detective Pikachu, Hair Band, Avalanche, bluemule, Pep, Barry Lee, Salami, The Merchant, greyalbum, Sherlock, Planter
FNGs: 1 Planter
COUNT: 12
CONDITIONS: Ripe for Adventure

WARMUP: Quick mosey + dice burpees.

THE THANG: Buckle in. Bold + Italics = critical path through workout.

Your party has answered the call to slay Nashvillia, the evil goddess of woo girls, beer bikes, and unsavory public behavior. She is a powerful deity, so you will have to acquire mighty artifacts and magicks to slay her.

Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

You arrive to the blacksmith to decide on your weapon, and in doing so, prove yourself worthy to wield it. Do you choose:
1. Realmbreaker, The Legendary Greathammer of the Dwarf King Ulush? – 5 minutes, 11 burpees EMOM
2. Heartseeker, The Mythical Bow of the Unspeakable Hunter, Garog? – 5 minutes of suicides, EMOM
3. The Whisper, The Unassuming Dagger, Which Grants Invisibility? – 5 minutes of isometric merkins

You decide to take your new weapon out for a spin and gain some sweet sweet experience points. You find a nearby cave and stumble upon:
1 – an arch-lich, its eyes burning with hatred as it attempts to consume your soul. 15 Burpees! 15 Lt. Dans!
2 – a mind flayer and a legion of intellect devourers. 15 burpees! 10 Lt. Dans!
3 – an enraged earth elemental. 15 burpees! 5 Lt. Dans!
4 – a pack of hobgoblins. 15 burpees!
5 – a few goblins. 10 burpees!
6 – a single rat. 5 burpees!

Might alone will not slay the goddess; you need magic. Duh. An archmage has lent you his spellbook, but you only have time to learn 1 spell. You decide on:

Fireball – Ring of Fire
Lightning Bolt – Catch Me If You Can Burpees
Snow Storm – Howler Monkeys

Finally prepared, you slip into the grand throne of Nashvillia. You find the temple fortress surrounded by beer-drinking valkyries screaming “Party in the US” and throwing cans at attempted intruders. You opt for:

1. Outright Violence: Burpee-Jumps to the half field and back
2. Stealth. Bear Crawl around Parthenon

You make your way to the grand throne room, and find Nashvillia waiting for you! This is the final assault. Your options:
1. Charge blindly ahead: Field-Long Boo Boo Bear Crawls
2. Work together with the party in a coordinated attack: DORA, 100 Lt. Dan’s.

Nashvillia, weakened by your attack, transforms into her final form: a terrible pink dragon with the words “Venmo for drinks” etched in its side. This is your last chance! You:
1. You realize that your strength lies in friendship, and you move as one, shoulder to shoulder with men you have learned to call brothers: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 3 sets
2. You make a heroic last stand, staring death in the eye as you shoulder the responsibility of defeating this fiend, even at the cost of your own life: 10 Worlds Worst Merkins

At the very end of every adventure, there is a lesson. You discover:
1. The demons you face, and strength to conquer them, come from within you, and that life is the struggle to overcome the darkness in men.
2. Glory comes from not just the stories we tell, but the comrades that can share in those legends.

Either way, 10 burpee buyout.

MOLESKINE: Don’t take things too seriously. Have fun with the hard things. Make every day an adventure

ANNOUNCEMENTS: Hunger Games, Sooie Party, Brew Ruck, Night Movez, Run around the Castle (GEODIS). See Slack for more.

COT: Prayers of gratitude for progress with adoption process for Grey Album. All other intentions spoken and unspoken.

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Relay Races

AO: iiipillars
Q: Chunks
PAX: Grape, princessaurora, Black Lung, Right Said, Pep, Foot Drop, gov’t mule, YumYum, Tackle Box, Zelenskyy, Two Face, t-cell, Harbaugh, Jazzy Jeff, Swiffer
FNGs: None
COUNT: 16
CONDITIONS:

WARMUP:
Grab the 2 Coupons and Mosey to the field
41 SSHs

THE THANG:

Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

TEAM 2 were the Winners 3 – 2.

Circled up for some P90X Yoga to end

MOLESKINE:
Always an honor to lead. SYITG
ANNOUNCEMENTS:
Check Slack, busy July
COT:
Prayers for the Webb Family

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Nerd Trivia

AO: westeros
Q: SalPal
PAX: The Merchant, Detective Pikachu, Siri, Chunks, Pep, bluemule, Grape, Solo Cup, Salami, Hedwig, CubCadet, Sooie, Ackbar
FNGs: None
COUNT: 14
CONDITIONS: Cool and refreshing, like a dwarven ale after a long and tiring journey.

WARMUP: Mosey + Burpees

THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.

MOLESKINE: Lots of activities in F3 Nashville. See slack for more.

ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more

COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.

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Graditude for 8 Count Bodybuilders

AO: iiipillars
Q: Natural Ice
PAX: YumYum, Michelin Man, Grape, Haggis, LorelaiG, Two Face, Tackle Box, Black Lung, Pep, princessaurora, Go Fish, Focker, Natural Ice, Full Monty, Foot Drop, Jazzy Jeff
FNGs: 2 Foot Drop, Jazzy Jeff
COUNT: 15 and a late @blacklung
CONDITIONS: Perfect

WARMUP: SSH, Arm Circles, Stretching

THE THANG: A fully plagiarized bluemule work out

Part 1
The pax went for a nice long mosey searching for a flat parking lot.
After forming a circle the instructions were simple, share something you are grateful for from this last season and lead the pax with 4 Eight Count Bodybuilders. All 15 pax expressed grateful hearts leading to the completion of 60 Eight Count Bodybuilders with impeccable form.

Part 2
After a mosey back the startdex, we rinsed and repeated the previous thing, but this time each Pax shared something they were looking forward too. With the addition of Black Lung we racked up an additional 64 Eight Count Bodybuilders leading to a total of 124.

MOLESKINE: Keep a grateful heart as this could have been sets of 10 burpees.

– 4th OF JULY CONVERGENCE ALERT – AOs will converge at greenmachine with a co-Q from Black Lung and Hair Band
–
– YHC & Firefox will be hosting The Hunger Games™ round 3 at the Ice Haus®, 7pm on 7/12 :cut_of_meat: :game_die: —– Potentially a whole wild boar will be smoked (if not I got a brisket and a pork butt)
– Our summer Brew Ruck is scheduled for Saturday 7/13!! Details will come from Red Skull in nashville-rucking
– Night Movez returns on Saturday 7/20 at 6:30pm, details from SalPal here f3nashville.slack.com/archives/CB0LHPZ2R/p1718206100184169
– An f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989 for the upcoming 5k at Geodis Park on 7/27, home of handsomizer!! Hit up Salami for details!

COT: Prayers for Grandparents and traveling familes

Thanks again men of iiipilars for having me out. Next time we will have a themed play list and burpees

:naturalice:

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Sharknado: Tara Reid has big hits.

AO: the-castle
Q: Strutter
PAX: hambone, SalPal, Pep, Chunks, Splitter, Horshack (Ohio)
FNGs: None
COUNT: 7
CONDITIONS: allegedly humid.

WARMUP: getting out of the car and Mosey to start was all the warmup we needed.

THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.

MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.

ANNOUNCEMENTS:

COT:
Prayers for Pax going through hard times.

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Beach Bops

AO: bomber
Q: Grape
PAX: Pep, Cream Cheese, Tim the Toolman, DintyMoore, Hedwig, Sherlock, Paddles (DR- Tampa)
FNGs: None
COUNT: 8
CONDITIONS: it’s getting hot

WARMUP: SSH, WMH, LBAC etc. while we waited for DintyMoore to show up

THE THANG: BEACH Dora

B- 100 Burpees
E- 150 Elbows to knees (mountain climbers- 2 count)
A- 200 Alabama prom dates
C- 250 Carolina dry docks
H- 300 High knees

Timer runs around the building

Finished with wall sits and about 2 minutes of Mary

MOLESKINE: always good to get a burner in before a beach trip!

ANNOUNCEMENTS: hunger games 3.0 coming up, 5k coming up, night moves too, there’s a lot happening

COT: praise for Hedwig new job, prayers for DintyMoore friends and others who are sick and hurting

:grapes:

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The 1975 World Tour

AO: the-castle
Q: SalPal
PAX: Snickers, Pink Slip, Strutter, hambone, Chunks, Pep, Dilbert
FNGs: None
COUNT: 8
CONDITIONS: Swampa$$

WARMUP: Half-hearted SSH + squats

THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:

Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars

Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)

Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)

Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s

Everyone got to part 4 at time, so we went back to startex for assorted routines to close.

MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.

ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.

COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.

Stay salty Nashville. Green Sally out.

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#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.

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Burpee Warmup

AO: the-castle
Q: hambone
PAX: Chunks, Pep, Dilbert, Under the Table, Country Parkour, Sunshine
FNGs: None
COUNT: 7
CONDITIONS: Sky’s out thighs out

WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.

THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.

Yes, burpees.

10 burpees. Go.

10 burpees. Go.

Feeling tired yet?

Chunks got out of the mental funk and started carrying the boats.

10 burpees. Go.

After 12 sets, Q decided he was no longer tired and decided to move the crew on.

The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.

Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.

Pax headed back towards the start and did some flutter kicks to round out the abs.

MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.

All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.

ANNOUNCEMENTS: nah

COT: prayers for kids present and kids to come.

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Ultimate!

AO: iiipillars
Q: wardas1
PAX: t-cell, Go Fish, Tackle Box, princessaurora, Grape, gov’t mule, Pep, Two Face, YumYum, moneyshot, Haggis, It’sJUSTLunch, Baguette, ironlung, Harbaugh, Full Monty, Fannie, Secret Stash, Howitzer, Swiffer
FNGs: None
COUNT: 21
CONDITIONS: humid

WARMUP: 30 of a lot of different things to try to make this feel like an actual workout

THE THANG: ultimate!

MOLESKINE: I believe the skins defeated the shirts, though it was a hard fought battle. No one knows the rules, and you know what, that’s ok.

ANNOUNCEMENTS: 2.0 workout today!