Tag: Right Said

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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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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Final Tortoise & Hare for Class 2

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, bluemule, Decaf, Michelin Man, Longhorn, Skeet, Hacker (Franklin), Detective Pikachu, John Deere, Yak, Frozen, Westside, Pacer, C#, Triple Sevens, Blitz, Sgt Meatball
FNGs: None
COUNT: 19
CONDITIONS: A perfect morning for a run. 43 degrees, a beautiful sunrise, a train and a locked gate.

WARMUP: Westside took us through our warmup – SSH, IW, Stretches, Squats and Tappy-Taps

THE THANG: Pair up – each 4:13 Strong man picked an F3 running partner and set a goal time for the run. The pairings seemed to work well as today was our fastest run of the class. We were “All In” by 34:00 with 7 out of 8 4:13 Strong men setting a new PR.

ANNOUNCEMENTS: Signing Day is this Friday, 11:30am. Come celebrate what these men have accomplished and stick around for some lunch and fellowship. It is one of the best ways to spend your Friday lunch hour.

COT: Red Skull closed with a prayer.

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420

AO: the-castle
Q: Chunks
PAX: hambone, Pep, Right Said, Dilbert, Straight Racket (F3 Bowling Green, KY), Redline (Lucas from Bowling Green), Skeet, McAfee, Chicken Chaplain, Redline
FNGs: 2 Chicken Chaplain, Redline
COUNT: 10
CONDITIONS: Colder than the rest of the week and drizzle

WARMUP:

Mosey around the AO
Circled up under the shelter
4 exercises for 20 reps
SSH
Imperial Walkers
LBAC – FWD
LBAC – Reverse

THE THANG:

Partner Up for a DORA
140 – Burpees
140 – Big Boy Situps
140 – LT Dans

Partner ran the tennis court perimeter.

Dealer’s Choice Mary to finish

MOLESKINE:

ANNOUNCEMENTS: Launch of F3 Bowling Green 4/22

COT: Excited to see the growth in Bowling Green and Hendersonville.

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Concrete vs Steel

AO: thestronghold
Q: Chunks
PAX: Shocker (Mark Holmes), Dan Tanna, Young and Restless, toga, Grape, Dan and Dave, Skeet, Decaf, Red Skull, Right Said, Frozen, C#, Blitz, Sgt Meatball, Westside, Pacer, Triple 7, Yak, Wes (DR Seattle)
FNGs: None
COUNT: 20
CONDITIONS: More than Pleasant

WARMUP: No Warm Up – Played the Song “Great Day to Be Alive” as a 4 min warning and opportunity to stretch

THE THANG:

TRIVIA Concrete vs Steel

Divided the 4:13 men into their fraternities and divided the rest of the PAX

Must perform a Burpee before answering the question
Q1 – Core Principles of 4:13 Strong
13 SSH
Q2 – Mission of F3

2 Column Caboose is Loose run with YHC setting the pace

Round 2 – Bible
Q1 – Noah’s Sons Names
BOMBS – Starting at 5 and adding 5 reps each exercise
Q2 – How many years were the israelites enslaved

2 Column Caboose is Loose run with YHC setting the pace

Round 3 – Finances
Q1 – Reasons to save money
BOMBS – Starting at 10 and adding 5 reps each excercise
Q2 – Who needs a budget

2 Column Caboose is Loose run with YHC setting the pace

Round 4 – Work
Q1 – What does OSHA stand for
BOMBS – Starting at 10 and addeing 5 reps each excercise
Q2 – What are two free things you can bring to the job

2 Column Caboose is Loose run with YHC setting the pace

Stopped at stop sign and walked back to the Startex together.

Last Question for 5 points:
What are the requirements to graduate 4:13?

Group stuggled to answer this question, so we settled it with a Ring of Fire won by West Side.

Game ended in a tie for the first time.

Always honored to lead at 4:13. Thanks, Chunks

SIGNING DAY 4/26 AT 11:30 AM! Come support these men as they start the real work at their new jobs.

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Complex Work

AO: titan
Q: DintyMoore
PAX: Right Said, DintyMoore, Sherlock, Detective Pikachu, Tim the Toolman, Pep, preacherman, The Merchant, Salami, caprate, Fishfry (from Chicagoland) Loafer
FNGs: None
COUNT: 12
CONDITIONS: light rain, January daylight vibes

WARMUP:
Warm-A-Rama
Long Mosey around Park
Light stretching

THE THANG:
Complex Coupon Work
20 Min AMRAP

2 incline merkins
2 rows
2 RDLs
2 two-hand clean
2 squats
2 OHP
2 Reverse Lunge

Lap around circle after each round

Sevens at the hill
Merkins at bottom
Iron Mikes at top

Mosey back and Mary w/ 2:36 low plank

https://open.spotify.com/playlist/6kEwdofwNcLDjoZxuIFV32?si=GLZKYbduReODnanaY5OWUg&pi=u-_k32Chs1SvuI

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

Make the investment in yourself and your friend groups today!

ANNOUNCEMENTS: Share the news of f3 far and wide with our new business cards. See Right Said for details.

COT:

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Tortoise & Hare v6

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Longhorn, Chunks, Right Said, baggervance, Decaf, Michelin Man, Bruritto, Yak, Frozen, Westside, Pacer, C#, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 17
CONDITIONS: Perfect 66 degrees with a light mist at the start

WARMUP: SSH, IW, Squat, Stretch

THE THANG: Partner up – each 4:13 Strong man picked an F3 man to run with him and help him reach a new PR. It worked….today we had 4 PRs and 6 sub 30:00 finishers! Thank you to the PAX for your one-on-one encouragement today. You made a big difference.

ANNOUNCEMENTS: One more run with this class. Next Tuesday will be the final installment of Tortoise & Hare for this class. Signing Day is next Friday, 4/26 11:30am. I would love to pack the house and run out of food so please come join us!

COT: After setting a new PR, Yak closed us out with a prayer.

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Shouts and Whispers

AO: thebuffalo
Q: greyalbum
PAX: Hot Route, Right Said, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Mild, cool

WARMUP:
Mosey to picnic shelter
SSH
Seal Claps
Overhead Press
Good Mornings
WMH

THE THANG:

A mix of high intensity / low intensity based on whether the song playing is more of a “shout” or a “whisper”.

I can’t remember the order of things, but just chose randomly from the list below. 20 reps of each exercise until the end of the song or until we decided to skip to the next one.

Shouts

Rapid overhead press
Burpee
Squat jumps
High knees in place
Broad jumps
Merkins
Wood Cutters
Squat kicks
Iron Mike
Sprints
LBC
Mountain Climbers
Decline Merkin
Incline Merkin
Dips
Side Straddle Hops
Jump Squats
Mosey
Cherry Pickers
WW1

Whispers

Planks – front, side, low, high
Low and slow merkin
Squats
Lunge walk
People’s Chair
Rows
Hold Overhead
Prom Dates
Forward fold
One leg balance
Hollow Body
Leg lifts
Slow flutter kicks
Wall Sit
Bear Crawl

ANNOUNCEMENTS: Party at the home of Chunks – Saturday 5pm. See Slack for deets.

COT: Family health situations. Prayers for Hot Route’s family and celebration of the life of his grandmother.

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Run It Back

AO: greenmachine
Q: Grape
PAX: Salami, moneyshot, Focker, Cowboy, Haggis, Right Said
FNGs: None
COUNT: 7
CONDITIONS: gloomy

WARMUP: normal stuff

THE THANG: round 1, partner runs stairs while other completes

Burpees
Lunges
Atomic merkins
Carolina dry docks
Knees to elbows (Peter Parker’s)
Squats
Ukrainian hammers
Newtons cradle

Round 2, went to dry ground, partner lunge walks and Bernie’s while other completes

BBSU’s
Leg raises
APDs
Crunches (I don’t think this is what we did, can’t remember)
Knees to elbows (crunches)
Superman’s
‘Umpers of the monkey variety
Normal merkins

5MoM (including a 2 min plank)

COT: great prayer time and great coffeeteria

:grapes: