Tag: Pep

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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Unexpected Birthday

AO: iiipillars
Q: Michelin Man , t-cell
PAX: princessaurora, Pep, Grape, Michelin Man, t-cell, Haggis, Shania, Choo Choo, LorelaiG, Two Face, Priscilla, Harbaugh, Formica, Paw Patrol, Sour Dough
FNGs: 1 Sour Dough
COUNT: 15
CONDITIONS: pumpkin spice drops from Starbucks today y’all.

WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.

THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.

t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.

t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.

t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.

t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.

MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.

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Ready . . . Set . . . GO!

AO: westeros
Q: Vector , CubCadet
PAX: Pep, Papa Bear, Chunks, bluemule, Young and Restless
FNGs: None
COUNT: 7
7 HIM answered the call to come out and get better with a RESPECTable Co-Q designed to keep the PAX moving and always on the “GO.”

CONDITIONS: Cool, fantastic

PLAYLIST:
Hot to Go – Chappell Roan
Let’s Go – The Cars
Should I Stay or Should I Go – The Clash
Wake Me Up Before You Go-Go – Wham!
Are You Gonna Go My Way – Lenny Kravitz
Where Did Our Love Go – The Supremes
Let’s Go – Wang Chung
Ready Steady Go – Generation X
Let Me Go – Heaven 17
Let’s Go Crazy – Prince and the Revolution
Days Go By – Dirty Vegas

WARMUP:
CubCadet started with the usual: SSH x 20, WMH x 10, GM x 10, LBAC X 10, RLBAC x 10, Overhead Presses x 10, Seal Claps x 10

THE THANG:
Run to behind the school with coupons for

DORA#1 – Upper Body
100 Merkins
150 Overhead press with coupon
200 DIPs
Partner does Imperial walkers and then Bernie around the cul-de-sac

Vector takes over with mosey to gym entrance (sorry about the mud, Cubby!) for

DORA#2 – Lower body
100 Iron Mikes
150 Squats
200 Flutter Kicks
Partner runs around car drop off loop

Run back to Startex for 2 rounds of GOs:
Gorilla Humpers x 10
Overhead Press x 10

ANNOUNCEMENTS:
– CSAUP 50 this week — good luck HIM who are participating
– 9/11 Convergence
– 9/18 Night Moves
– 9/20 Grow School and F3 Nashville Anniversary
– Octoburpee is coming . . . :grimacing:

COT: Prayers for jobs, interviews, and travel. Appreciate all of the HIM who push me each week. Don’t forget to look out for those men around you who would benefit from this craziness. Cubby and I had an FNG teed up who couldn’t come today, but will be out soon. Keep pushing as the first EH might not stick.
SYITG,
Vector

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Everybody at Bomber’s Working for the . . .

AO: bomber
Q: Vector
PAX: Pep, Firefox, CubCadet, Tim the Toolman, hambone, Papa Bear, Topps, Steampunk, Grifter
FNGs: 1 Grifter
COUNT: 10
Today’s workout celebrates those glorious two days, Friday and Saturday . . . Ladies and Gentlemen, the Weekend (the days, not the singer).

CONDITIONS: Perfectly warm and humid

WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20

THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.

Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips

Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs

THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James

ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber

COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday

MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.

Honor leading the PAX who continue to make me stronger and better. SYITG, Vector

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT:

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Shut Up and Lunge

AO: greenmachine
Q: Michelin Man
PAX: Grape, Pep, moneyshot, Black Lung, Cowboy, Cal Worthington, Shania, Michelin Man, Esposa, Sherlock
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice

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the Filthy Fifty

AO: the-castle
Q: Strutter
PAX: hambone, Pep, StepBrother, Strutter
FNGs: None
COUNT: 4
CONDITIONS: gorgeous!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Mark Harmon Would Be Proud…..

AO: greenmachine
Q: Hipster
PAX: Grape, Focker, Esposa, Shania, moneyshot, Betty Ford, Cowboy, Pep, Michelin Man, Shyguy, Nada
FNGs: 1 Nada
COUNT: 11
CONDITIONS: Swampy

WARMUP: Quick WOR on the 50 yl

THE THANG:

1st Test – TABATA

Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.

Movements:

– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks

PAX records # completed for each set to measure strength and endurance.

2nd Test – Beep Test

Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..

Again, PAX logs their results as a baseline against which to compare in 90 days.

MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.

Thanks to AC/DC for always rocking.

No thanks to Moneyshot for making us all feel worse about ourselves.

ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50

COT: Gratitude for the opportunities we have to be better each day.

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Decath-WTF?

AO: -f3-nashville-general
Q: CubCadet
PAX: Pep, Tim the Toolman, Spinal Tap, Papa Bear, hambone, Sherlock, Young and Restless, Wolfpack, Purple Tiger, Choo Choo, Beaver (DR from outside Richmond), Radish (birthname Lewis)
FNGs: 1 Radish (birthname Lewis)
COUNT: 13
CONDITIONS: only 79

WARMUP: The usual stuff, and 10 burpees, much to the dismay of hambone (“what next, bear crawls?”)

THE THANG: On the 49 Anniversary of Bruce (now Caitlyn) Jenner’s Olympic Record Decathlon performance in Montreal and to celebrate GameStop getting permission to go north of the border, we did a modified decathlon.

Day 1 Events
– 100 m dash: sprinted length of Parthenon
– Long Jump: 20 lung-worms
– Shot Put: 40 sit-ups
– High Jump: Hop up Parthenon steps 2x
– 400 m run: Run the ellipse

Day 2 Events
– 110 m hurdles: 110 high knees
– Discuss Throw: 50 dips
– Pole Vault: 40 merkins
– Javelin Throw: 50 squats
– 1500m run: Run 3 sides of the great lawn

Repeat sequence doing half the reps, and skipping the 1500m run

MOLESKINE: Think of somebody in your life who might need a check-in from you. Reach out.

ANNOUNCEMENTS: Check Slack, but there is a 2.0 event (nerf battle). And still selling that 50 mile thing.

COT: Welcome to Radish (aka Lewis, 24, originally from South Africa. Just moved back to Nashville, after previously being at Lipscomb). I don’t get credit for EHing – somebody else said something, then I just had him Long-Jump next to me. Thanks to other PAX for making him feel welcome, including Coffeteria.

Prayers for Pep stress at work. Alleviation of suffering in Gaza. Gratitude that impact of overnight tsunami was not worse.

Thanks for allowing me to lead today!