Tag: porcelain

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Back Attack

AO: atlantis
Q: Pole Dancer
PAX: porcelain, CubCadet, Subway, Oatmeal, SalPal
FNGs: None
COUNT: 6
CONDITIONS: COMFY

WARMUP: SSH x20

THE THANG: Attacking the back with each half of the remedy to back pain- stretching and strengthening!

Started with some static stretching, good mornings, and shoulder stretches. Flowed into a quick yoga routine from sun pose into warrior 1 & 2, triangle pose, back up and down into the other side. Then downward dog into cobra, back to downward dog, into runners lunges, with a twist on each side.

Mosey over to the swings to elucidate how much we work our chest compared to our backs. 4 sets of 10 bodyweight rows on the swings, paired with 10 pushups. Safe to say the pushups were quite a bit easier.

Lunge back to startx because glute and hamstring strength is the foundation of a strong lower back! Then 3 sets of 45 second tubota style exercises mixing back and lower body;
– Dumbbell flys
– Alabama Prom Dates
– Cinderblock deadlift
– Squats
– Exercise band extensions
– Clamshells

Finished out with a round of Mary because core strength is also critical for back support.

MOLESKINE: Oatmeal is in 3 cults currently applying for his 4th. Subway thinks Juvenile’s name is Jeremy

ANNOUNCEMENTS: Brewsday next Tuesday and YHC will be in attendance! Second drink is on moneyshot

COT: Prayers for kids getting out of school and a family dealing with a miscarriage.

PLAYLIST: very subpar performance from the gallery trying to guess song title and artist of songs with “Back” in the name. I think we hit on 5/13 and burpees ensued for each wrong answer.
https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=f164a41916c747b3

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ULTIMATE

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Subway, Right Said, sooner, Toothless, Oatmeal, Siri, Chunks, porcelain
FNGs: None
COUNT: 10
CONDITIONS: Warm and Dry

WARMUP: Mosey around the field, active warmups, static stretching

THE THANG: ULTIMATE!

5 on 5 game featuring many downfield hucks, Oatmeal serving up assists left and right, Toothless’s heart rate reaching 225, and a beautiful snag by SalPal over the top of my dome to tie up the score in the last minute. Great time out there today shaking the rust off!

ANNOUNCEMENTS: Brewsday on Tuesday

COT: Prayers for all the fathers out there, both with us and the dearly departed

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HR Visits Atlantis on a Q-Swap

AO: atlantis
Q: Cowboy
PAX: SalPal, Oatmeal, sooner, porcelain, Subway, Siri, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: Hints of Rain Drops, 56º Breezy

ONBOARDING:
After mingling and chatter we started with some stretches.
SSH with some silent team building on 2nd round.
WMH, DonQs, Heels to Nuts,
Welcome to F3 – we are glad you joined us here at F3 and I am sure you are glad to have a place to be this morning in the Gloom. As a member of the Atlantis branch of F3 you should know the Mission and some key historical facts of F3.
We started with 11 points and each right answer reduced the buyin obligation. 4 Questions. Each right answer was subtracted from 11. 3 right answers.
8 Burpee Ladder:

TRAINING DAYS: Parking Lot Training (Oatmeal Style)
Skips, Bernie Back
Karaoke Burnie Back
Bernie Down, Sprint Back: 50%, 70%, 100%

TEAM BUILDING: Dora Style: Pair Up, Exercise on sidewalk by baseball field while parter runs the bases
100 Merkins
200 Crunchy Frogs till fail – Ukrainian Hammers to finish
300 Squat Thrusters
Follow the Boss around
PERFORMANCE IMPROVEMENT PLAN: At Playground
Exercises while partner runs around the playground and thru the boulders.
Wall/Box Jumps
Dips
Alternating Step Ups

Park People’s Run – Outer Loop – Pass the speaker, burpee and to the front
OFFBOARDING – Mary Dealer’s Choice

ANNOUNCEMENTS:
Spring Fling This Sunday
PlankPril
Merkin Challenge ongoing

COT:
Siri’s M’s Cousin – chemo

MOLESKIN – It was a privilege to join the esteemed men of Atlantis. It has been a long time since there and a quality group it is. Pole Dancer is running a good operation indeed, but there was some chatter about needing to upgrade the coffee game. I did bring a premium coffee experience and ma available for consultation. Toothless and Betty Ford have taught me everything I know.

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Eccentric Pain

AO: atlantis
Q: Focker
PAX: SalPal, Toothless, porcelain
FNGs: None
COUNT: 4
CONDITIONS: Chicago Style

WARMUP: Various stretches and letting the PAX have the illusion of choice for our playlist between yacht rock and oldies.

THE THANG: concentration on eccentric movement control with little regard to rep number.
PAX performed exercises while one PAX served as the timer with a 30lb ruck. Switch exercises when all have traveled
Burpees—>suitcase carry
Squats—>rifle carry
Dive bomber merkins—>lunge
Monkey humpers—>longer ruck shuffle

Core circuit
Slowwww heel drops
Slowwww WW1
Side planks, low plank

Merkin goal means burpee pumpers until time
1 merkin burpee, 2 merkin burpees, 3 merkins, you get the picture

MOLESKINE: this morning I was driving to Atlantis and the only plan I had was the word “eccentric”. We often focus on high reps and fast workouts, but concentrating on controlling the eccentric portion of an exercise (when your muscles are extended) allows for better hypertrophy, strength, and neuromuscular connection. It also teaches patience and mindful movements.
Plus it just really sucks and makes you way more sore. 40 merkins felt like 140.

ANNOUNCEMENTS: merkin madness continues and AOQ grow school! Hopeful plankpril comes back ( Grape).

COT: prayers for spouses, roles as fathers, Toothless mother in law and treatment.

Super grateful for you men this morning. In a world that gets fixated on numbers equaling success, doing a slow workout with a small group of guys meant a lot this AM.

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Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
COUNT: 11
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

ANNOUNCEMENTS:
HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead

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F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69