Tag: Pep

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Summer Fun

AO: titan
Q: DintyMoore
PAX: Black Lung, bluemule, Papa Bear, Pep, Right Said, Salami, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Clydesdale friendly

WARMUP:

THE THANG:
Warm Up –
Ring of Fire – merkins (stopped at 200)
– tap out = high knees
Mosey
25 SSHs
Mosey
25 Dips
Mosey
20 Shoulder Taps
Mosey
Partner Up

Partner/Teams Challenge
– Wheel Barrow to Agility Course (5 burpees each switch or at finish
– Ninja Rap Merkins
– 4x4s – (burpee, plank, mtn climber, merkins) while partner completes Bearcrawl and Agility Ladder on field

Complex Mary (20 count)
– Alabama Prom Date – LBC
– Vector Ups – Box Cutters
– American Hammers – Crunchy Frogs
– Inch Worm – Shoulder Taps

MOLESKINE:
F3 is not fun

ANNOUNCEMENTS:
gullivers-travels-challenge continues, nearing halfway point.

handsomizer convergence on Friday with bomber closing for kickball challenge

Run to the Castle at handsomizer – come and join Salami and YHC for some bonus f3 bonding.

COT:
Summer time coverage for what remains for those traveling and interacting with family. Encouragement for those in our Nashville group.

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Black Ice

AO: westeros
Q: Natural Ice , Black Lung
PAX: Michelin Man, Tim the Toolman, DintyMoore, Puzzlah, Siri, Pep, Hedwig, bluemule, Duncan
FNGs: None
COUNT: 11
CONDITIONS: Immaculate

WARMUP: SSH, Leg stretchish things

THE THANG: YHC kicked off the Q with a long mosey featuring multiple sets 10 merkins strategically placed to keep the pax together. Once we hit the bridge we did sets of sprints ending with a long set of Lt Dans across the bridge. Michelin Man gave a nice complement by confirming that the Q was set too Hard Mode.

Black Lung took over for an off road mosey up to Love Hill followed by a punishing round of Merry consisting of WW1, Flutter Kicks, and Leg Raises. Proceeding with a session of partnered sprint work around the hill before heading back to the startdex.

MOLESKINE: When the Q is training for a half marathon – the Pax is training for a half marathon!

ANNOUNCEMENTS: Encouragement to work out with 413 Strong!

COT: Prayers were lifted up!

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[1stf] Night Movez: Or: How I learned to stop worrying and love the woo girl

AO: 1stf
Q: SalPal
PAX: Salami, Young Pawn, Pep, “I AM THE SENATE”
FNGs: 1 “I AM THE SENATE”
COUNT: 5
CONDITIONS: Tourist-y

WARMUP: 50 SSH (Screw you Pep)

THE THANG:
– Set tempo for intervals with Iron Mike’s, Stair run, 10 burpees and stair run down.
– 4 minute intervals to do the above, 5 sets
– “Black lung salute” – 10 Burpees EMOM
– Mary

MOLESKINE:
– Flying EH’ed one “Luis” that worked at the Capitol. He disappeared to “take a call with his wife.”
– Tough workout. T-claps to the guys that made it out and made it happen.
– Great 2nd F at Von Elrods.

ANNOUNCEMENTS: Run next week at Geodis

COT: Gratitude for the chance to do tough things.

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NO BURPEE REQUEST

AO: bomber
Q: hambone
PAX: Sherlock, DintyMoore, Pep, Chunks, Hair Band, Puzzlah, Hedwig, CubCadet, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP: No time to waste–no warmup.

THE THANG: CubCadet requested that there be no burpees + running, and because I respect the most respected members of the most respected AO in Nashville, how could I not oblige?

The thing about the burpee is there is a whole bunch of gettin’ up and gettin’ down. Why not just cut out the extra movement and do the merkin and the squat separately? The geriatrics in the crowd approved.

Besides the running and stopping for merkins and squats, we also managed to get a quick set of pull ups and then moved over to bear crawls + other work near Nebraska Ave.

The closeout was Jacobs ladder with NO BURPEES–just merkins and squats. Work your way up to 7 and then SSH for the six.

MOLESKIN: DintyMoore was late, but he was able to follow his nose to my stank and catch up with the crew. He just knew how to get us.

Sherlock came flying in with rizzzzz because he caught lots of red lights on the way over, but he made up for it by catching up and then performing Jacob’s Ladder like a champion.

Speaking of late, Chunks came flying in on his fleet feet accompanied by Hair Band. He was pretty smoked, but “that was the pace he picked”.

Papa Bear, Hedwig I don’t want you guys to feel left out–you guys looked excellent on the bear crawls. I know you’ll lead some in the future.

Puzzlah I couldn’t notice any problems with the hip. The man is large, but he moves like butter on a lobster.

Speaking of lobster, Pep, I’m really sorry I didn’t have more at 525. Sometimes all I have to give is my love and the workout.

CubCadet, I fulfilled my promise, so even though you may not technically be AOQ, your word reigns supreme and I honor it–even if I have to use a bit of semantics to get the workout in that I want.

COT: Prayers for Hedwig’s 2nd cousin (technically?) and his awesome life and passing. Prayers for the Beam/Beem family and the loss of their child (thx DintyMoore). Prayers for Hair Band’s 5 minute move.

hambone out.

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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: