Tag: Pepsi

Posted on

Hammer Time

AO: greenmachine
Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp

WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises

THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2

Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.

Mary till 6:15: Side plank x 2, J. Lo’s

ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down

COT: moneyshot closed us out with prayer.

Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.

Posted on

Tour de Crieve Hills

AO: cruelhall
Q: Focker
PAX: Esposa, Accounts Receivable, Pedialyte, Pepsi, Tinkertoy, Donkey Hammer, Finger Dust, EZ-Go, Harry Caray, Fortran
FNGs: None
COUNT: 11
CONDITIONS: some would say perfect. Finger Dust would say a tad chilly

WARMUP: various active stuff (high knees and the sort)

THE THANG:
-indigenous people run to bottom of Cochran. Catch-me-if-you-can with partner going backward up hill while other partner does squats and WW1 then sprints to catch up
-mosey to grassy hill in ag center
-10 squats—>sprint up—>20 ww1–>back down
-10 merkins, 10 squats—>sprint—>20 heel lifts
-10 merkins, 10 squats, 10 monkey humpers—>20 crunchy frogs
-10 merkins, 10 squats, 10 monkey humpers, 10 dry socks—>sprint—> 20 Ww1
-indigenous people run back to start
-sprints and jogs of various %
-2 minute low plank

MOLESKINE: thank you men for entertaining me with the long journey today. Covered almost a 5K. LOL, lots of love

ANNOUNCEMENTS: octoburpee , f3dads , and come out for F3 After Dark

COT: step back and assess where you’re at. Complacent? Make a change

Posted on

Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

Posted on

9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

Posted on

Back 2 School, Day 2! 🚌 🎒📚

AO: middle-tooth
Q: Toothless
PAX: Pepsi, Young and Restless, Subway, Works for a Guy, Matador, Betty Ford, sooner, DrRupp, Esposa
FNGs: None
COUNT: 10
CONDITIONS: Clear & crispy!

WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps

THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.

Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.

(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)

(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.

Dealer’s choice til time!

MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.

ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20

COT: Prayers were shared, the men left encouraged because they encouraged one another.

As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:

— Toothless :tooth:

Posted on

Upper and Lower

AO: detention
Q: Focker
PAX: Esposa, Matador, Accounts Receivable, Mistah Mistah, Pepsi, Tinkertoy, Fortran, Movin On Up, Pedialyte, Uncle Jerry, Andrew McDermott, Finger Dust, Kraut, Harry Caray
FNGs: None
COUNT: 15
CONDITIONS: start with your hoodie, take off within five minutes

WARMUP: dynamic stretching

THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks

Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time

Mosey to start for my choice of gut work

MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.

ANNOUNCEMENTS: too many to mention! Check Slack you dummies

COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.

Posted on

City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

Posted on

Full-body Fun

AO: middle-tooth
Q: Focker , Cowboy
PAX: Pepsi, Cal Worthington, Esposa, Oatmeal, DrRupp, Betty Ford, Choo Choo, sooner, Toothless, LB
FNGs: None
COUNT: 12
CONDITIONS: 70s!

WARMUP: short and mild yoga

THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the “pump” around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)

Finished it off with a round of Mary

MOLESKINE:
-sooner’s pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboy’s legs are truly a modern marvel

ANNOUNCEMENTS: refer to Slack

COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day

Posted on

Soft Grass of Green Hills Park

AO: middle-tooth
Q: Puzzlah
PAX: Oatmeal, Esposa, Pepsi, sooner, Cal Worthington, Choo Choo, Cowboy, DrRupp, Toothless, Focker
FNGs: None
COUNT: 11
CONDITIONS: perfect morning

WARMUP: tikTok influencer hops, swings, then a little yoga

THE THANG: 2-Burpee indian run to field

Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.

Burpee indian run to the 9-square

With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4

Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.

MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.

Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala

ANNOUNCEMENTS:

COT:

Posted on

Stages of Labor

AO: middle-tooth
Q: Focker
PAX: Pepsi, Esposa, Matador, DrRupp, Topanga (Scott), Betty Ford, Choo Choo, Pole Dancer, Matt Lanahan
FNGs: None
COUNT: 10
CONDITIONS: heat thunder

WARMUP: nahhh

THE THANG: today we learned about the stages of labor to get children into this world

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 leg pumps—>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
2 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult

ANNOUNCEMENTS: check slack

COT: May we all appreciate and recognize our mortality and the small blessings in this life