Tag: Puzzlah

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KISS – Keep It Simple Stupid

AO: atlantis
Q: Wolfpack
PAX: Puzzlah, Pole Dancer, SalPal, Son of Red Skull
FNGs: None
COUNT: 4
CONDITIONS: Perf

WARMUP: SSH, Shoulder Burns

THE THANG:

PAX worked through a circuit of:
– Incline Merkins
– Dips
– Decline Merkins
– Sandbag Carry

Sandbag carry was the “timer”. Once everyone completed two sandbag carries we took a run around the football fields.

Second circuit of:
– Dips
– Carolina Dry Docks
– Dips
– Sandbag Carry

Went until all PAX completed two sandbag carries and took another lap around the football fields.

MOLESKINE: It was a quick one with a good mix of strength and cardio.

ANNOUNCEMENTS:

COT: Leading is encouraging and uplifting. Where in your daily life are you looking for opportunities to lead and take on responsibility?

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STAR WARS: RETURN OF THE PAX

AO: middle-tooth
Q: Toothless
PAX: Firefox, Cowboy, sooner, Focker, Pole Dancer, Puzzlah, Betty Ford, Esposa, DrRupp
FNGs: None
COUNT: 10
CONDITIONS: A balmy 30º, truly tropical compared to previous days. Puzzlah showed up in a t-shirt.

PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=265835e6546148f1

WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20

THE THANG – Rebels vs Imperials :darth-vader:

Count off 1s & 2s. 3 rounds of competition to decide the fate of the galaxy.

Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels begin a lap. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Only 1 Imperial may be disabled each lap, and Rebels start each lap collected. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato if time.

Round 2 – Hoth Escape
Rebels are behind the top speed bump, Imperials are behind the bottom speed bump. Rebels must complete a group total of 100 WWI’s per person before the Imperials make it past the speed bump.

Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees to venture beyond the speed bump and tag an Imperial, who then must then perform 10 burpees. Rebels must return and perform 5 more burpees to tag again. Switch roles and repeato if time.

Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Heroes from each side go into the middle and battles the other side’s hero. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Supermans x 50

Burpee Awards

MARY:
Obey the Droid Control Ship (aka Dealer’s Choice) to time

MOLESKINE:
Appreciate the enthusiasm for the theme and hitting the workout with gusto! Personally, I was pleased with the workout given its untested nature!

The blockade runner round was a fan fav, with Cowboy saying “I’m not sure which is worse” between the running and the merkins. Good thing we switched so he got to experience both! Notably, the two 25k Merkin challenge participants on the Imperials’ side were the last blockades standing (Focker & YHC). Defectors were key, as those blockaders who failed joined the blockade runners and were fresh on the laps.

Hoth Escape was equally un-delightful, crab-walking being a less emphasized skill. Strategy was key, but ultimately 100 WWI’s each was too high a goal and the defenders were outmatched both times, only getting about 2/3rds of the sit-ups in. Puzzlah had a sick crab-sprint that left our team scrambling to respond.

Hero Battle fittingly ended with the celebration track from Phantom Menace and Esposa winning his last battle triumphantly. The vibes were good.

ANNOUNCEMENTS:
– brewsday next Tuesday 2/4, “juiceday” alternative for leanpax taking place at the Turnip Truck in the Gulch
– leanpax has 2 weeks left! Stay strong!
– 25k Merkin challenge (see 1stf) also in full swing. 70 merkins/day for 2025! Ends Dec. 31st 😉

COT:
– Focker and family adjustments with new 3mo
– sooner with wife’s birthday yesterday but sickness and bad kiddo attitudes dampening the spirit
– Pole Dancer with his friends who had a baby successfully after pre-eclampsia and a very early delivery @ 3lbs, prayers for the next month in the NICU and getting home after that

Men, that was fun. Thanks for letting me bring a little gamification even in winter. Hope you all got a good workout through the competition element. As always, it was an honor to lead!

— Toothless :tooth:

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Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.

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Push/Pull Day

AO: the-knoll
Q: Half Lyfe
PAX: G-string, Puzzlah, Lady Liberty, Pebbles, Sooie, Stubs
FNGs: None
COUNT: 7
CONDITIONS: Calm, nice 30ish degrees.

WARMUP: SSH, WMH, BAC, BBAC, MDC, Overhead Press, Fast feet taps with down to push up and back up to fast feet taps (similar to football exercise). Mosey to get coupons. Did some karaokes and politicians during mosey.

THE THANG: 10 stations (5 push/pull). Rotated to each station and did 20 reps then once one round complete drop 5 and repeat. Once down to 5 continues with 5 reps until time was up.
1) Merkins
2) Swing row
3) Front Arm Lift with coupon
4) Bands for reverse down
5)Pull ups
6) Overhead press with dumbbells
7) Bicep Curls with coupon
8) Tricep Extension with coupon
9) Dips
10) Bent over rows with coupon

Mosey back to return coupons. Each PAX said something meaningful to them (inspirational, gratitude, motivational, health, etc)

Returned back to playground. Person that guessed number of rounds we would complete in workout got to skip 5 group burpees. Props to Puzzlah for guessing 7 rounds (correct number) and still doing burpees.

MOLESKINE: see above. Each pax can add if they want. Mine was gratitude for finding F3 and all those I have met and have pushed me to improve myself in Fitness/Fellowship/Faith.

ANNOUNCEMENTS:

COT: count off, nameorama. Prayers offered up. Thank you Lady Liberty for the spoken prayer. Coffee!

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The Sign

AO: titan
Q: DintyMoore
PAX: Firefox, bluemule, Chunks, Right Said, Blueprint, Tim the Toolman, Black Lung, Crawlspace, CubCadet, DintyMoore, Pep, Puzzlah, Sherlock, Spinal Tap, Good Morning America, Aquaman
FNGs: None
COUNT: 16
CONDITIONS: clear and crisp

WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance

THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs

Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)

MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI

ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold

COT: Silent Meditation for 30 seconds

Up Next : Right Said

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Filipino Friday

AO: bomber
Q: Firefox
PAX: Vector, Tim the Toolman, Crawlspace, CubCadet, Sherlock, Wet Wipes, Puzzlah, Pep, DintyMoore, Right Said
FNGs: None
COUNT: 11
CONDITIONS: Calm before the Snow

Having returned from 2.5 weeks in the Philippines, YHC queued up a playlist of Filipino/Filipino-American artists, equipped the PAX with 25lb bags of rice and led the mosey to the upper parking lot.

WARMUP:
20x SSH
15x FLBAC
15x RLBAC
15x Air Presses
15x Filipino Night Clubs

THE THANG:
Part 1: PAX split up into 2 groups of 5, each with a bag of rice. Groups did an indigenous peoples’ run around the parking lot, passing the bag of rice back to the last person, who would run it back to the front. In my group’s case, the pass was more of a toss. 2 laps around the lot.

Part 2: PAX split up into 4 groups of 2 or 3. Laying on the ground, PAX did a WWI to grab the bag of rice in front of them and then pass it back to partner, then getting up to reposition on the ground behind their partner to receive the bag of rice again. We did this down half the length of the parking lot and then did the reverse back to the starting point.

Part 3: In the same groups, 1 PAX held a plank while the other run the length of the parking lot, holding the bag of rice over their head. Second time through, we run half the length of the parking lot.

Part 4: Mosey down to the playground. PAX had to answer questions about the Philippines. We did reps of an exercise related to the answer. If anyone in the group could answer within a specified margin of error, 5 penalty burpees would be waived.

– 117 mountain climbers for the ~117 million people who live in the Philippines (+ five penalty burpees)
– 76 flutter kicks for the over 7600 islands in the Philippines (+ five penalty burpees)
– 124 plank jacks for the 124 islands in the Hundred Islands (at low tide) (+ five penalty burpees)
– 15 pull-ups (times 2 sets) for the 15 million people that live in Metro Manila
– 16 hanging leg lifts for the 16 Tennessees it would take to make up the population of the Philippines (+ five penalty burpees)
– 64 fire hydrants for the 64″ average height of Filipino men
– 61 dips for the 61 foot length of the longest recorded whale shark (+ five penalty burpees)
– 48 kick throughs for the differential between today’s low temperature and the low temperature in Manila

MOLESKINE: No bags of rice were harmed during this Q.
Also, YHC introduced “One More Thing” after Count-o-rama and Name-o-rama. Each PAX shared a word or sentence of gratitude to kick the day off on a positive and thankful note.

Also, also, our tunes were highjacked when my younger decided that 6am was a great time to be playing Chappell Roan on my Spotify account. Actual playlist below.

ANNOUNCEMENTS: Leanpax

COT:
– Safety for all those traveling and/or affected by fires and winter weather
– Many thanks to DintyMoore for his leadership as AOQ for the last year and change

It was an honor and pleasure leading y’all today!

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.

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Keep it movin

AO: bomber
Q: DintyMoore
PAX: Chunks, hambone, Puzzlah, SalPal, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Brisk

WARMUP: SSHs, Willy Mays, Good Mornings,

THE THANG:
Long Mosey with five stops for the following:
5 Tuck/Box Jumps
10 Merkins
15 Burpees
20 Lunges
25 Squats

Finished with sevens on the hill.
Merkins at the top
Komodo Dragon Walk at the bottom

MOLESKINE:
Be grateful

ANNOUNCEMENTS:
BrewsDay on Tuesday
BrewRuck on 12/14
One month until leanpax 2025

COT:
Be grateful