Tag: Puzzlah

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Back 2 School!!! :books:

AO: atlantis
Q: Toothless
PAX: Pep, Schnauzer, SalPal, Siri, Puzzlah
FNGs: None
COUNT: 6
CONDITIONS: True to it’s name, we were underwater at atlantis – swimming through the air

PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=cf8ef8f2c4844cbb

WARMUP:
– 30 x SSH
– 10 x WMH (oyo)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers

THE THANG:

School Bus Route
Start with a one-mile Indian run “school bus” with stops along the way. Head around the park perimeter toward Morrow and the rec center, turn right and follow outer path all the way around by the river and almost to post before cutting across above the fields to the treatment plant.

Every time the rotation completes 2x the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.

Core Subjects
Split into groups, post up at each station with 1 group running around the water tower as a timer. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return.

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

Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers

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

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

Detention
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise 20 more burpees, repeat til successful.

Mosey back to post & stretch til time

MOLESKINE:

You would think with this small of a group of PAX and as sharp as they all are that we would have gotten out of detention in one go, but alas! Turns out this Breakfast Club did not want to part ways, so they stayed in detention til the end. YHC was merciful and cut 5 burpees from the penalty each time, leading to a total of 50 burpees to close out the workout.

Also YHC was surprised that no one recognized the Schoolhouse Rock! Rocks songs that played during our core subjects round, including the fabled I’m Just a Bill.

ANNOUNCEMENTS:
– Announced the 5k which looks like it went well
– HUGE announcement about the goings on this week at atlantis, HC for an AOQ transition!! :trident:

COT:
Prayers for…
– Siri’s work dynamic and conversation
– SalPal’s wife’s career journey
– Schnauzer’s wife’s friend who lost her husband while expecting their second

As always, it was an honor to lead men! See you this Thursday!!! :trident:
— Toothless :tooth:

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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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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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2.0 Fun

AO: bomber
Q: DintyMoore
PAX: Cream Cheese, DintyMoore, Firefox, Hedwig, Puzzlah, Tim the Toolman, Vector, Wet Wipes, Clue, Leonardo, Ronaldo
FNGs: None
COUNT: 12
CONDITIONS: last perfect morning

WARMUP:
SSHs – 5
Toe Touches – 7
Side Jumps – 5
Donkey Kicks – 7
Bird dogs – 5
Imperial Walkers – 7

THE THANG:
Home plate – 7 burpees
Gorilla Crawl
1st base – 5 iron mikes
Backwards Crab Walk
2nd base – 5 Burpees
Frog Jumps
3rd base – 7 merkins
Army Crawl

Kickball until 6:12
3 outs = 5 burpees
1 run = 5 lunges
Fielders = jumping jacks
Non-kickers = fence sit
Runners = hold plank

MOLESKINE:
Quality time with our 2.0s was a fun way to spend the morning.

ANNOUNCEMENTS:
Hedwig starts new job on Monday

COT:
https://open.spotify.com/playlist/1rWIDgzQfy5Hh44sfFIap4?si=fjaeBqC4SriQw44aBexonw&pi=u-U1kKB_MnTniA

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Crazy

AO: atlantis
Q: Grape
PAX: SalPal, Firefox, Schnauzer, Puzzlah, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: typical shoulder burner to help YHC’s shoulder be ready for all the burpees that were to come

20 SSH
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
9 burpees for Puzzlah being 3 minutes late and missing the first 3 exercises (see, 3×3 makes 9, so we did 9 burpees, get it?)
Mosey to the big parking lot

THE THANG: SalPal asked me to be psychotic, so we had a crazy workout

Partner work, one partner runs while the other does the exercises. The twist is that every time both partners had completed an exercise, then both had to do burpees before moving on. Then repeato sans burpees until time. Key is constant motion

C- Carolina dry docks
R- regular squats
A- ab thrusters
Z- zebra kicks
Y- IYT’s

Mosey to startex for 5MoM

MOLESKINE: really enjoyed the vibe at Ramblin’ Joes and appreciate 100% PAX participation in coffeeteria

ANNOUNCEMENTS: night moves, 5k, check slack

COT: prayers for SalPal M in job hunt and pregnancy
Prayers for Pole Dancer M in job hunt
Prayers for Firefox and relationship with parents

:grapes:

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Final Exams

AO: bomber
Q: Firefox
PAX: Papa Bear, CubCadet, Vector, Pep, Sherlock, Puzzlah, Black Lung, Pop-A-Lock, Hedwig, DintyMoore, JingleVader
FNGs: None
COUNT: 12
CONDITIONS: Moist

WARMUP:
– 20 SSH
– WMH
– GM

THE THANG:
Courtesy of my eldest 2.0 who is finishing up 8th grade, we took a 10 question multiple choice final exam. After listening to a question, PAX bear crawled to the cone representing their answer. Correct answers got stars (20 Star Jumps), incorrect answers got 10 burpees.

Questions included:
– What is the line of latitude separating North and South Korea? (36 | 38 | 40 | 41)
– Which of these is NOT an invention from the Gilded Age? (airplane | dishwasher | barbed wire | repeating rifle)
– How many valence electrons are in a Halogen? (3 | 5 | 7 | 0)
– In what Act does Tybalt die in Romeo & Juliet? (2 | 3 | 4 | doesn’t die)
– Which character doesn’t die in Romeo & Juliet? (Tybalt | Paris | Benvolio | Mercutio)
– Which is NOT one of the 7 main elements of art? (unity | shape | form | value)
– How many naturally occurring noble gases are there? (5 | 6 | 7 | 8)
– Which of these is not a part of the brain? (Pons | meninges | arachnoid | phalanges)
– Which of these is equal to 1? (i^2 | i^3 | i^4 | i^i)
– How many sharps are in the key of A major? (0 | 1 | 2 | 3)

Afterwards, we moseyed to the playground. PAX were given the opportunity to “pull up” their grades. In groups of 3, one person ran around the community center, one did pull-ups, the other did a “plank-to-push-up” (from low plank, extend your arms to high plank without moving your hands). After 2 full rotations, pull-ups were swapped out for hanging leg raises and the ground exercise was swapped out for dips.

To ensure we were all well-rounded students, everyone did 10 copenhagen plank dips per side on the low wall by the playground.

Back at startex, we held a hollow body hold until the final bell, announced by Alice Cooper’s “School’s Out”.

MOLESKINE: No retribution may be visited upon my daughter for her part in creating this workout.

COT: Everyone shared a moment of gratitude. I will add an additional moment of gratitude by thanking all the PAX in attendance for sharing. It was a great way to end the proceedings.

Anyone remember how many they got right/wrong? I think CubCadet might have done the best with around a 70% or 80%, but I can’t confirm that. On the brain question, I noticed that everyone followed Black Lung and Vector, except Hedwig who immediately recognized his error.

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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In my head

AO: titan
Q: Grape
PAX: Pep, SalPal, Natural Ice, Tim the Toolman, caprate, Puzzlah, DintyMoore, Sherlock, Salami, The Merchant, Right Said, Cal Worthington / Nantan / F3 Charleston Cent, Cropduster, CropDuster, Churro, DoorDash
FNGs: 3 CropDuster, Churro, DoorDash
COUNT: 17
CONDITIONS: sweaty and spicy

WARMUP: 15 SSH
10 Imperial Walkers
10 LBAC F
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
Mosey to the ellipse

THE THANG: Partner up
Run the ellipse while other partner does exercises
Change exercise with every song
OH Press
Merkins
Dry docks
Mountain Climbers
Squats
Lunges
WW1’s
Freddie Mercs
Back to startex for flutters at “closing time”

ANNOUNCEMENTS: May you pull up
Ultimate at Atlantis

COT: Right Said family health
Cropduster dad’s health
@churro coworkers
@doorsash dad’s health
SalPal daughter’s ear infections

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Are You Not Entertained!?

AO: middle-tooth
Q: Toothless
PAX: Rocket Mortgage, Betty Ford, Hair Band, Young Pawn, Oatmeal, Subway, sooner, Puzzlah, Focker
FNGs: None
COUNT: 10
CONDITIONS: The rain let up just like I planned it at precisely 5:27am. In scouting the conditions, I encountered a crawdad swimming on the asphalt. True story, will share the evidence.

PLAYLIST: https://open.spotify.com/playlist/0NyMRuMJGaBWv8NwcJHMrm?si=a9c2c1828dc74b12

WARMUP:
– SSH x 80 (Colosseum was finished in 80 AD!)
– Willy Mays Hays x 12 (two each side)
– Michael Phelps x 10
– Big Arm Circles x 10
– Reverse Big Arm Circles x 10
– Good Mornings x 10 oyo

THE THANG: Are You Not Entertained!? :crossed_swords: :stadium:

Start with a 4 minute plank for plankpril to “win the crowd”

Count off into 2 groups. For the following rounds, all reps must be completed, but groups may pick up reps from the six to complete. Loser will have a choice of exercise in the next round, team wins will matter at the end.

Round 1
– Bear crawl to fence
– Lunge back
– 50 merkins
All run 2 laps when completed

Round 2
– Chariot (wheelbarrow) to fence
– Broad jump back
– Choice: 50 WWI’s / 100 American Hammers (2ct.)
– Team 2 won Round 1, so Team 1 chose 100 two-count American Hammers
All run 2 laps when completed

Round 3
– Suicides x 3 (each far court line, first & back, second & back, 3rd & back)
– Inchworm Merkin there
– Bernie back (outside line to avoid collision)
– Choice: 50 Euro Steps / 100 Squats
– Team 1 won round 2, so Team 2 chose 100 Squats

30 Burpee buyout, minus 5 per winning round for each team.
– Team 2 won 2 rounds and did 20
– Team 1 won 1 round and did 25.

Back to Startex for Mary – dealers choice of weapon (exercise) and proceed til time.

MOLESKINE:
On a particularly rainy morning, YHC was grateful for the 10 PAX who did not let the fartsack win them over and who came out to test their mettle.

I personally found the playlist invigorating, and while there was mumblechatter, I think all but 2 PAX held the full 4 minute plank! Excellent full body yells on brand from Young Pawn.

Considering the conditions, we stayed pretty dry all the way until Mary when Rocket Mortgage promptly had us down in the water for our first exercise. Thanks for that – made the coffee from sooner taste even better!

ANNOUNCEMENTS: So very many – please see -f3-nashville-general for the full list!

Additional announcement is that Oatmeal and sooner are taking their families camping this weekend to Montgomery Bell State Park, and there’s an open invite to others who want to go!

COT: YHC echoed the message in the pre-blast about the importance of AOQs in F3 and shared gratitude for the 5-6 current and previous AOQs we had around the circle. I reiterate that we want PAX to lead before they’re ready and to leave before their ready, and we are pushing to help that trend solidify.

Prayers shared for recent diagnosis, death of an extended family member, and for a tragic incident in another F3 region with an FNG collapsing & not making it. Will share more as that travels through the grapevine.

Thank you, HIM, for your effort today. May you be better for it!

As always, it’s an honor to lead.
— Toothless :tooth: