Tag: Salami

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F3 Nashville 10th Anniversary Workout

AO: stonewall
Q: princessaurora
PAX: Chunks, moneyshot, DintyMoore, Grape, Black Lung, Focker, hambone, Strutter, Midwife, floppydisk, FLO, Young and Restless, Works for a Guy, Vector, Hi-Viz, osha, Natural Ice, Toothless, Right Said, McAfee, Michelin Man, Spinal Tap, caprate, Siri, Dewey, Cowboy, Zelenskyy, Salami, EZ-Go, sooner, Splitter, Jason Callen (Deep Dish), Pep, Wolfpack, Skinny Pop
FNGs: 1 Skinny Pop
COUNT: 36
36 PAX posted at the birthplace of F3 Nashville to celebrate 10 years of making better men.

WARMUP:

Medium mosey to Soccer Field for COP, all x 10
– SSH
– WMH
– LBAC F
– MNC
– LBAC R
– Groiners
– Newtons Cradle

Quick mosey to Sunnyside Mansion to show them that we’re all Men from U.N.C.L.E. This phase of the workout honors Jesse “Uncle” Wilker who flew in from Charlotte, NC to teach a handful of us about F3 and prep us for launch approximately 3650 days ago.

Partner up. With P1 running a lap around Sunnyside Mansion, P2 performs reps of the following exercises until they reach 100 cumulative for each.
– Uneven Merkins (aka Staggered Merkins)
– Newton’s Cradle (2 is 1)
– Carolina Dry Docks
– Lunges (1 is 1)
– Elbows to Knees (alternating sides every 10 reps or so)

Abs of choice while waiting for six.

Mosey to Tennis Courts

Line up along court #1 doubles sideline for some shuttle runs. PAX perform 10 jump squats followed by a shuttle run to center service line, court #2 doubles sideline, court #2 center service line, and court #2 far doubles sideline. Drop one rep and repeat all the way down to 1 Jump Squat and a shuttle.

Sticking around the courts, PAX circled up for everybody’s favorite jerk, Jack Webb: Merkins and Air Presses in a 1:4 ratio. We took this one all the way up to 10:40, and everyone LOVED it.

Mosey to Sunnyside Hill

Lining up with previous partner at the base of the hill, P1 performed LBCs while P2 sprinted up to the flag. RnR x 3.

Since we didn’t get here alone, one last AYG with everybody together up the hill before a mosey back to the startex.

2MOM
– Boxcutters x 10
– Crunchy Frogs x 10 (missed you t-cell)

One ten-second good morning to close things out!

COT/BOM

MOLESKINE:
It was truly an honor to lead this workout. I had no idea what the heck I was getting into 10 years ago, but I’m glad I didn’t let that stop me. Really grateful for the all the men that have stepped up to lead along the way. Whether it’s been as a workout Q, an AOQ, or a position at the regional level, you are making me and countless others better for it. I don’t take that for granted. Nor should you.

Can’t wait to see what the next decade holds!

Also, a special thanks to all of you who brought coffee, baked goods, and other refreshments for extended coffeeteria. What a great way to end!

BULLHORN:
Prayers for job changes, job searches, ailments, and recoveries.
f3gear.com/products/f3-nashville-10th-anniversary-pre-order-september-2024! Deadline to orders yours is 10/5.

PA out.

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PSL Hill Work

AO: titan
Q: Natural Ice
PAX: Pep, Crawlspace, Young and Restless, Spinal Tap, Salami, caprate, Black Lung, Papa Bear, Old Maid, Right Said, Dirtbag, Tim the Toolman, preacherman, Dragon Spark, Sherlock, Sharkbait, For Closure
FNGs: 1 For Closure
COUNT: 18
CONDITIONS: Perfectly Pleasant

WARMUP: 30 SSH (I am just going to keep pushing that number up, because everyone starts to stop at 20), Little Baby Arm Circles, OHP, Seal Claps, Light Stretching

THE THANG: Hill Work
Pax Partnered Up. While partner 1 made the loop up and down the hill, partner 2 performed an exercise from the list provided by YHC. Upon returning, partner one performed the same exercise until both completed. Rinse and repeat all the way down the list.

Exercises in order:
**Plank Jacks**
**Up-Downs*
**Mountain Climbers**
**Plank to Push-Up**
**Kraken Burpees**
**Imperial Walkers**
**Nolan Ryans**

**Squats** –
**Peter Parkers*
**Inch Worms**
**Crunches**
**E2K**

Pax performed WW1s as we waited on the six.

We ended with Sprints, because 95% of people over the age of 30 will never sprint again.

Sharkbait clocked 2 miles of total running

MOLESKINE: We have 85 days left of pumpkin spice season. Enjoy it while you can.

ANNOUNCEMENTS:
Mens Group with YHC and Spinal Tap kicking off tonight 7:30 at the Ice Haus.
Wednesday 911 Convergence at the state capitol steps 5:30 launch
SATURDAY 10 year anniversary at Stone wall 6:00 am launch

COT: Prayers for travel and Right Said upcoming surgery

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a vertical take of F3 Race City’s #theProstitute

AO: handsomizer
Q: Strutter
PAX: Freakonomics, Old Maid, Salami, Rocket Mortgage, Cuban Missile, Patty, Strutter, Hemmingway
FNGs: None
COUNT: 8
CONDITIONS: Hot but at least there was no breeze.

WARMUP: 15 IC SSH
10 IC ISS
10 IC Hillbillies
10 IC Abe Vigodas/Windmills

THE THANG: Mosey to the parking garage. This workout is typically performed around a city block, today we used floors of the parking garage. The exercises were performed in the patern as follows:
1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-6-5-4-3-2-1

The exercises were as follows:
1- 5 burpees
2- 10 merkins oyo
3- 15 slow deep squats in cadence
4- 20 Carolina Dry Docks
5- 25 LBC in cadence
6- just a quick turn around

Each exercise was followed by a short Mosey to the opposite end of the parking garage. So there were a lot of ups and downs.

MOLESKINE: It was interesting to see a few people lined up to see Green Day tonight at Geodis.

ANNOUNCEMENTS: Labor Day convergence.
September 11th convergence.

COT: Prayers for peace for Patty’s friend Tom.
Hemingway asked for prayers for his Aunt and a cousin.

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Queen of the Stairs

AO: handsomizer
Q: Grape
PAX: Strutter, Focker, Spinal Tap, Natural Ice, Freakonomics, bluemule, Patty, Salami, caprate, Old Maid
FNGs: None
COUNT: 11
CONDITIONS: wonderful, especially with the sounds of Freddie Mercury in the background

WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs

THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks

MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.

ANNOUNCEMENTS: check slack, things seem a little slow?

COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more

:grapes:

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At least I caught it

AO: handsomizer
Q: Detective Pikachu
PAX: Natural Ice, Rocket Mortgage, Right Said, bluemule, Blueliner, DintyMoore, Wet Wipes, Good Morning America, Chunks, Salami, Patty, Hedwig, DintyLess
FNGs: None
COUNT: 14
CONDITIONS: Humidity 10/10

WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven

THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line

MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG

ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details

I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.

I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.

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Summer Fun

AO: titan
Q: DintyMoore
PAX: Black Lung, bluemule, Papa Bear, Pep, Right Said, Salami, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Clydesdale friendly

WARMUP:

THE THANG:
Warm Up –
Ring of Fire – merkins (stopped at 200)
– tap out = high knees
Mosey
25 SSHs
Mosey
25 Dips
Mosey
20 Shoulder Taps
Mosey
Partner Up

Partner/Teams Challenge
– Wheel Barrow to Agility Course (5 burpees each switch or at finish
– Ninja Rap Merkins
– 4x4s – (burpee, plank, mtn climber, merkins) while partner completes Bearcrawl and Agility Ladder on field

Complex Mary (20 count)
– Alabama Prom Date – LBC
– Vector Ups – Box Cutters
– American Hammers – Crunchy Frogs
– Inch Worm – Shoulder Taps

MOLESKINE:
F3 is not fun

ANNOUNCEMENTS:
gullivers-travels-challenge continues, nearing halfway point.

handsomizer convergence on Friday with bomber closing for kickball challenge

Run to the Castle at handsomizer – come and join Salami and YHC for some bonus f3 bonding.

COT:
Summer time coverage for what remains for those traveling and interacting with family. Encouragement for those in our Nashville group.

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[1stf] Night Movez: Or: How I learned to stop worrying and love the woo girl

AO: 1stf
Q: SalPal
PAX: Salami, Young Pawn, Pep, “I AM THE SENATE”
FNGs: 1 “I AM THE SENATE”
COUNT: 5
CONDITIONS: Tourist-y

WARMUP: 50 SSH (Screw you Pep)

THE THANG:
– Set tempo for intervals with Iron Mike’s, Stair run, 10 burpees and stair run down.
– 4 minute intervals to do the above, 5 sets
– “Black lung salute” – 10 Burpees EMOM
– Mary

MOLESKINE:
– Flying EH’ed one “Luis” that worked at the Capitol. He disappeared to “take a call with his wife.”
– Tough workout. T-claps to the guys that made it out and made it happen.
– Great 2nd F at Von Elrods.

ANNOUNCEMENTS: Run next week at Geodis

COT: Gratitude for the chance to do tough things.

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To Take Down a Titan

AO: titan
Q: SalPal
PAX: Detective Pikachu, Hair Band, Avalanche, bluemule, Pep, Barry Lee, Salami, The Merchant, greyalbum, Sherlock, Planter
FNGs: 1 Planter
COUNT: 12
CONDITIONS: Ripe for Adventure

WARMUP: Quick mosey + dice burpees.

THE THANG: Buckle in. Bold + Italics = critical path through workout.

Your party has answered the call to slay Nashvillia, the evil goddess of woo girls, beer bikes, and unsavory public behavior. She is a powerful deity, so you will have to acquire mighty artifacts and magicks to slay her.

Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

You arrive to the blacksmith to decide on your weapon, and in doing so, prove yourself worthy to wield it. Do you choose:
1. Realmbreaker, The Legendary Greathammer of the Dwarf King Ulush? – 5 minutes, 11 burpees EMOM
2. Heartseeker, The Mythical Bow of the Unspeakable Hunter, Garog? – 5 minutes of suicides, EMOM
3. The Whisper, The Unassuming Dagger, Which Grants Invisibility? – 5 minutes of isometric merkins

You decide to take your new weapon out for a spin and gain some sweet sweet experience points. You find a nearby cave and stumble upon:
1 – an arch-lich, its eyes burning with hatred as it attempts to consume your soul. 15 Burpees! 15 Lt. Dans!
2 – a mind flayer and a legion of intellect devourers. 15 burpees! 10 Lt. Dans!
3 – an enraged earth elemental. 15 burpees! 5 Lt. Dans!
4 – a pack of hobgoblins. 15 burpees!
5 – a few goblins. 10 burpees!
6 – a single rat. 5 burpees!

Might alone will not slay the goddess; you need magic. Duh. An archmage has lent you his spellbook, but you only have time to learn 1 spell. You decide on:

Fireball – Ring of Fire
Lightning Bolt – Catch Me If You Can Burpees
Snow Storm – Howler Monkeys

Finally prepared, you slip into the grand throne of Nashvillia. You find the temple fortress surrounded by beer-drinking valkyries screaming “Party in the US” and throwing cans at attempted intruders. You opt for:

1. Outright Violence: Burpee-Jumps to the half field and back
2. Stealth. Bear Crawl around Parthenon

You make your way to the grand throne room, and find Nashvillia waiting for you! This is the final assault. Your options:
1. Charge blindly ahead: Field-Long Boo Boo Bear Crawls
2. Work together with the party in a coordinated attack: DORA, 100 Lt. Dan’s.

Nashvillia, weakened by your attack, transforms into her final form: a terrible pink dragon with the words “Venmo for drinks” etched in its side. This is your last chance! You:
1. You realize that your strength lies in friendship, and you move as one, shoulder to shoulder with men you have learned to call brothers: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 3 sets
2. You make a heroic last stand, staring death in the eye as you shoulder the responsibility of defeating this fiend, even at the cost of your own life: 10 Worlds Worst Merkins

At the very end of every adventure, there is a lesson. You discover:
1. The demons you face, and strength to conquer them, come from within you, and that life is the struggle to overcome the darkness in men.
2. Glory comes from not just the stories we tell, but the comrades that can share in those legends.

Either way, 10 burpee buyout.

MOLESKINE: Don’t take things too seriously. Have fun with the hard things. Make every day an adventure

ANNOUNCEMENTS: Hunger Games, Sooie Party, Brew Ruck, Night Movez, Run around the Castle (GEODIS). See Slack for more.

COT: Prayers of gratitude for progress with adoption process for Grey Album. All other intentions spoken and unspoken.

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Nerd Trivia

AO: westeros
Q: SalPal
PAX: The Merchant, Detective Pikachu, Siri, Chunks, Pep, bluemule, Grape, Solo Cup, Salami, Hedwig, CubCadet, Sooie, Ackbar
FNGs: None
COUNT: 14
CONDITIONS: Cool and refreshing, like a dwarven ale after a long and tiring journey.

WARMUP: Mosey + Burpees

THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.

MOLESKINE: Lots of activities in F3 Nashville. See slack for more.

ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more

COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.

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SKA is not only a musical genre…. it’s a lifestyle

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Salami, Blueliner, Cuban Missile, Strutter, BCG (F3 Harrisburg PA), Detective Pikachu, Red Skull, Spinal Tap, Old Maid, Natural Ice
FNGs: None
COUNT: 11
The majority of my musical teenage taste was focused on Rock and pretentiously seeking out Indie music. However my punk rock friends and Tony Hawk’s Pro Skater 2 added a little SKA flavor to my Youth. After seeing this https://www.youtube.com/watch?v=A4nKY1QfWvg about Bart SKA-mpson, I felt inspired to dig into the genre and torture the PAX with my findings.

CONDITIONS: Amazing Sunrise

WARMUP:
Mosey to the Stairs. PAX was informed that is the SKA man started yelling “Get it Up Get it Up Get it Up” we would have to stop what we are doing and run up the stairs…… spoiler alert that happened a few times.

SSH, LBAC, Seal Claps, Moroccan Night Clubs, OHP, Merkins
SKANKING – SKA version of an imperial walker – arms are more loose and your kind of hoping. Its a SKA thing…

THE THANG:
Stair Run Race in pairs
Crossed soccer field with 2 lunges and a burpee broad jump, returned by SKANKing
Stair Run
Short 1 minute tabata – Reverse Lunges, Merkins
Stair Run
Bear Crawl down the soccer Field
Stair Run
Slow Alabama Prom Dates, Freddy Merks and Supermans
Stair Run, and second stair run to get the speaker 🙂

MOLESKINE: Its ok to like Bad Music, Dont Yuk the Their Yum

ANNOUNCEMENTS:
www.nashvillesc.com/geodispark/events/5k July 8th at 7pm here at the Handsomizer location

Hunger Games Round 3 – BBQ and Board Games July 12 at 7pm at the Ice Haus

August 2nd Detective Pikachu is moving and needs your help. Beer and Pizza to be provided

COT: Praise for Detective Pikachu M getting a job at higher than asking salary

Cafe Prius