Tag: Red Skull

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Yes! It’s Metallica

AO: westeros
Q: Pep
PAX: Salpal, Detective Pikachu, hambone, Wolfpack, Chunks, Siri, Black Lung, Vector, Red Skull, Natural Ice
FNGs: None
COUNT: 11
MUSIC DIRECTOR
Chunks

CONDITIONS
Weather: chilly but not wet

WARMUP

– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays

THE THANG

Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees

prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health

announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine

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Cold Balls Warm Heart

AO: atlantis
Q: Natural Ice
PAX: Red Skull, Hair Band, Subway, Natural Ice
FNGs: None
COUNT: 4
CONDITIONS: 37F

WARMUP: SSH, Willy Mays Hays, and Good Mornings

THE THANG:

Traveling Tabata – 1 minute mosey and then 1 minute of an exercise. The goal was to never stop moving moving.

C – crunchy frogs
O – one legged Burpee
L – Lt Dans
D – diamond merkin

B – big boy sit ups
A – alternating shoulder taps
L – lunge
L – little baby crunch
S – squats

W – wide merkins
A – American hammers
R – Rocky balboa
M – monkey humpers

H – heels to the heavens
E – elbow jack – plank jack at low plank
A – air press
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

Thank you @hairband for the opportunity to lead!

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Hobblin Gobbler Part 2

AO: thestronghold
Q: Chunks
PAX: Red Skull, Hacker (Franklin), Hair Band
FNGs: None
COUNT: 4
CONDITIONS:
BRISK!!

Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.

It was a great way to start the day. Be on the lookout for next weeks location and route.

SYITG,
Chunks

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Dealer’s Choice

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Salpal, Natural Ice, Freakonomics, Young and Restless, Cuban Missile, Cash Cab, Mr Emcee (Tallahassee), Plunger, Blueliner
FNGs: 1 Blueliner
COUNT: 12
CONDITIONS:
Last nice morning before it gets cold

WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.

ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving

The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.

Thanks as always for the honor to lead.

SYITG,
Chunks

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Hoover Ball

AO: titan
Q: DintyMoore
PAX: Chunks, Freakonomics, Red Skull, Recharge, Supernova, Crawlspace, Tim the Toolman, Focker, Solo Cup, Spinal Tap, hambone, Black Lung, preacherman, Good Morning America, Hitchhiker, Mr. Emcee
FNGs: None
COUNT: 17
CONDITIONS: Cool and clear

WARMUP:
Mosey to top of Dog Park
Shoulderama
– Arm Circles (forward and back)
– Seal claps
– Overhead Press
– Michael Phelps
Slow and Low Squats – five count

THE THANG:
Mosey to Volleyball courts
Split into 2-4 teams.

Hoover Ball
Medicine ball volleyball
Ball caught in front court must travel to back court on other side
Ball caught in back court must land in front court
Play the ball off the net within these rules
Scoring is like tennis – 15 – 30 – 45 – Match
Game is scored to first team to 5 points

All of this modified to both courts doing 5 merkins each time the heavy ball hit the sand.

Grunge Greatest Hits were played via Spotify

MARY:
Mosey to StartX
Indigenous People Run with medicine ball

Ring of Fire with Med. Ball in middle while PAX held high plank. Goal was to be last PAX planking while keeping the med ball in the middle. Various activities kept those who left the circle occupied while @vector @timthetoolman and @goodmorningamerica battled to the end of our time.

ANNOUNCEMENTS:
A brief history of Hoover Ball origins were shared by Mr. Emcee. President Hoover typically did this activity on a regular basis and even held cabinet meetings following this regiment. Analysis of equipment was too firm and too prickly so perhaps the next Q will heed those suggestions.

Hobblin Gobbler on 11.23 at Green Machine

No Noise November continues

COT:
Praise/prayer for a good report on @Nancy on latest scans. Praise for @rightsaid and @crawlspace dad who was able to come home after open heart surgery last Friday. Continued healing for both.

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Hey Gravity!

AO: westeros
Q: Sooie
PAX: Salpal, Chunks, Siri, Grape, Red Skull, Michelin Man, Wolfpack, Tim the Toolman, Natural Ice, Right Said, Spinal Tap, Sherlock, Black Lung, Solo Cup, Sooie, Cashcab
FNGs: None
COUNT: 16
CONDITIONS:
It’s been colder.

WARMUP:
Breathwerkins
BAC 15
BBAC 15
Don Quixote 10
Imperial walkers 15
SSH 15

THE THANG:
Pull-ups 30 sets of 1 EMOM. Between pull-ups AMRAPs of the following
Spicolli’s 3x
Squats 3x
Low plank 3x
Spicolli jumps 3x
Jump squat 3x
Plank thigh tap 3x
Leg raises 3x
Big boy sit-ups 3x
Mtn climbers 3x
Iron Mikes 1x
Burpees 1x
High/low planks 1x

MARY:
Big boys from 0614-0615

ANNOUNCEMENTS:
Mosey from Dose (Murphy road) 0530 tomorrow. See @chunks.
@Grape on Q at #iiipillars tomorrow
#no-noise-november in full swing. Never too late to get in on it.
COT:
YHC shared how No Noise November is already having a positive impact on my habits. Offered up prayer for prayer requests mentioned. Enjoyed some Sooie Brewie™️ and maybe…just maybe we witnessed what will be known as The Westeros Miracle: my thermos is 64 oz yet all 16 PAX enjoyed the Sooie Brewie and there was enough left over for a full cup when I returned home. So take a moment to day to recognize the miraculous in the mundane.

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Struggle bus: Grisham WOD

AO: thestronghold
Q: tampalibra
PAX: Skeet, Red Skull, Crawlspace, Right Said, Dan and Dave, Hair Band, greyalbum, Mullet, toga, Ginger, Decaf, Knuckles, Ringworm, baggervance, Thunder Duck, Hacker (Franklin), Young and Restless, Shocker (Mark Holmes), backtrack, pizzalot?, hops, re-inlist, peewee, sally the camel, peach fuzz, flipper, red shark, cool cucumber, iron lung, two more that split before the count
FNGs: None
COUNT: 31
CONDITIONS: Spicy

WARMUP:
Burpee-pocalypse 10 down to 1

THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5

The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.

Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds

MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂

ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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How bad we need each other

AO: thestronghold
Q: greyalbum
PAX: Chunks, Michelin Man, Ball Box, Skeet, Red Skull, Decaf, Sunshine, Right Said, Dan and Dave, Shocker (Mark Holmes), Ringworm, Phelps, Red Shark, Cool Cucumber, Peach Fuzz, and many more. (I thought I was filming, but failed to press record), @ThunderDuck
FNGs: 1 @ThunderDuck
COUNT: More than listed here
CONDITIONS: Honeycrisp Apple

WARMUP:

Mosey up to the stop sign and back
SSH
Seal claps
Imperial walkers
Good mornings
Little baby arm circles
World’s greatest stretch

Mosey to grab coupons and head to basketball court

THE THANG:

PAX circled up and counted off into 1s and 2s. Each team was stationed along their respective side of the court with coupons in hand.

The event was a race against the other team to finish. Each man was to complete a set of 4 exercises and then help anyone else on their team complete reps before planking and waiting as a team when done. Each round carried increasing difficulty as well as increasing points as reward.

ROUND 1 (worth 1 point):

20 overhead press w/ coupon
20 squat w/ coupon
10 Burpees

Round 2 (worth 2 points):

20 overhead press w/ coupon
20 squat w/ coupon
15 Burpees

ROUND 3 (worth 3 points):

20 overhead press w/ coupon
20 squat w/ coupon
20 Burpees

ROUND 4 (worth 4 points):

50 Little baby crunches
50 Mountain climbers (2 is 1)
25 Burpees

ROUND 5 (worth 10 points to keep it exciting bc Team 1 was leading 9-1):

20 overhead press w/ coupon
20 squat w/ coupon
30 Burpees

Mosey to return coupons and circle up in parking lot for MARY. We won’t kiss and tell here to reveal the winner. You had to be there.

MARY:

Merkins
SSH
Diamond merkins
SSH
Imperial walkers
Prom dates
Homer & Marge
Monkey humpers
Plank and hold merkins

ANNOUNCEMENTS: See #-f3-nashville-general

COT:

4:13 HIM asked for renewed focus and determination to stay the course
Family
Health
Relationships

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Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile