Tag: Salpal

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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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Puff, Puff, Pass

AO: atlantis
Q: Puzzlah
PAX: SalPal, Toothless, Pole Dancer, Schnauzer, Grandpa Bear (DR), Uncle Rico, Tuna (DR), Redeye (DR)
FNGs: 3 Uncle Rico, Tuna (DR), Redeye (DR)
COUNT: 9
CONDITIONS: Dank

WARMUP: Indian run to find an entrance to the field. Tossed the rugby ball around a bit in the dark.

420 theme here:
4 exercises, 20 reps each:

20 ssh
20 shoulder taps
20 mountain climbers
20 Burpees

So fun, we did it a second time and did the world’s greatest stretch while we went through the rules for the Thang.

THE THANG:

Deep inhales all around.

400 m run to the fence
20 merkens
20 lunges (L+R = 1)

Do that 4 times

When we finished, did a little pole run:
Ran Forward to the first pole, then ran backwards to the start (50 out, 50 back)
Ran forward to the second pole, then ran backwards to the start (100 out, 100 back)
Ran forward to the third pole, then ran backwards to the start (150 out, 150 back)
Counting is hard in this state, so all distances are made up.

Moseyed back to the flag and finished with 6 minutes of Mary.

MOLESKINE:
This Q does not condone, advocate, or judge anyone’s partaking in the events surrounding today’s theme of 420. But, good vibes, good buds, and good times were had by all. Grandpa Bear joined us from Louisville, brought two of his work colleagues, Uncle Rico (who lives in Green Hills) and Tuna (didn’t catch where he was from), and they picked up Redeye in the lobby of the hotel as they were leaving. Only my second Q, so grateful to have the support of SalPal, Toothless, and Pole Dancer to guide our 3 FNGs and helping me through some cadences.

ANNOUNCEMENTS:
atlantis Bring a friend May 2.
Ultimate Frisbee May 9 (did not catch where)

COT:
Went from a silly Q to serious discussion of Passover, wrestling with the challenges we face (discretion), and the power of Hope. Redeye opened up about the challenges he has faced and inspired all of us to seize every opportunity we have to be better men and to overcome the odds. Prayers for jobs, families, clarity, safe travels, and health and happiness.

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Death March to the Danger Zone

AO: atlantis
Q: Three Stooges
PAX: SalPal, Cable News, Pole Dancer, Toothless, Firefox, Schnauzer, Hurl Mary
FNGs: None
COUNT: 8
CONDITIONS: Warm & Wet

WARMUP:
13 LBAC F
13 LBAC R
Danger Zone – Side Straddle Hop to Kenny Loggins Danger Zone. Squat every time he sings “Danger Zone.”
Mosey to bigger parking lot.

THE THANG:
Bataan Death March – Burpee Indian Run. PAX mosey in a line. Last man drops and does 5 burpees. They then run to catch the others, tapping the new last man for their burpees, and continue to the front of the line.
15 minutes came to 1.5 miles.

Mosey to Pizza Hut

Tabata exercise
2 sets: 1 min exercise/30 sec rest
Alabama Prom Dates
Merkins
Squats

Plankpril 2 min plank

Finished with some Mary

MOLESKINE:
Thank you all for a great VQ. We had a great turnout and I had a lot of fun. We keep working and getting stronger everyday. Tomorrow is going to continue to be better than it was today.

ANNOUNCEMENTS:
Plankpril – we’re at 2 minutes
Bring a Friend Under the Sea Day – May 2nd
The Ultimate Showdown of Ultimate Destiny – May 9th
Show support at the new AOs if you can
pain-train(Fridays in Bellevue)
the-castle (Wednesdays & Saturdays in Hendersonville)
Chunks is having a UFC watch party with BBQ Saturday. See 2ndf for details.

COT:
Intentions were shared for friends and family members. Finished with an Our Father.

PLAYLIST:
music.apple.com/us/playlist/f3-workout/pl.u-Ldbqe0rt20zKyEK

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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F3 simple workout

AO: atlantis
Q: Pep
PAX: Salpal, Cable news, bitminer, three stooges
FNGs: 3 Cable news, bitminer, three stooges
COUNT: 5
CONDITIONS: pleasant mid temperatures

Warmup:
– pep-style mosie to playground
– little-baby arm cirles + reverse – 10
– seal clap – 15
– hillbillies – 15

Dora:
– run around pavilion, alias pizza hut
– exercises
– burpees: 100
– bama prom dates (roll tide, y’all): 200
– firehydrants (each side is one): 300
– american hammers: 200
– ‘mericans: 100

Moleskin:
– Salpal has read the sop from Chunks on getting FNG’s out. Well done, Salvatore.
– I missed Hairband’s presence today.

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Q D’etat

AO: atlantis
Q: Hair Band , Salpal
PAX: Grape, Salpal, Puzzlah
FNGs: None
COUNT: 4
CONDITIONS: shrinkage with a side of fog and legs

WARMUP:
2 laps mosey around parking lot
SSHs
Hillbillies
Imperial walkers

THE THANG:
Hairband:
Sprints: 50%x2, 75%x2, 100%x1
Lunge walk around parking lot

5min of Hairy (Hair Band Mary, dubbed Hairy by @grape)

30 iron mikes
Bernie
30 squat jumps
Bernie

Salpal:
Mosey to Pizza Hut
3 rounds of Isometrics, holding 1min, If you break form everyone does a burpee
– squat
– plank
– balls to the wall

Arms Finisher:
– as many derkins as you can do in a minute, then half of that number for 3 more rounds. Hold squat when done

Normal Mary to finish

ANNOUNCEMENTS:
– @salpal is Atlantis’ new AOQ!!
– the new shovel flag was unveiled, see picture
– brewruck February 17th, check channel for deets
– brewsday/juiceday, @natural ice for the deets
– leanpax finishes up on saturday february 10th, stay strong fellas

PRAYER REQUESTS:
Each man shared as Atlantis is a 3F AO and we take that more seriously than anything
– @puzzlah wife going into surgery next week, prayers for success, high quality and easy recovery
– @salpal wife finishing PhD, preparing for new baby in August, and work conversations
– @grape inviting a coworker to read through John with him
– YHC, traveling this weekend, for continued wisdom and resistance to temptation and glory to God in my relationship with Liz

It has been a great honor having Atlantis be my first leadership position in F3. I’m excited to see what’s in store next and I’m comforted knowing I’ve left this premier AO in good hands.

Rock on,

Hair Band

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Heavy Dora + Futbol

AO: titan
Q: Detective Pikachu
PAX: Salpal, Freakonomics, Tim the Toolman, Black Lung, CubCadet, Spinal Tap, Natural Ice, preacherman, Good Morning America, bluemule, Avalanche
FNGs: None
COUNT: 12
CONDITIONS: Slightly chilly

WARMUP: Grabbed coupons and mosey to oval track

THE THANG:
Round 1: Heavy Dora
100 block bench presses
100 curls
100 block squats

Intermission: Indigenous Peoples Run around oval track until everyone had gone. Sprinted back to blocks

Round 2: 50 reps of each instead of 100

Finale: Futbol. Took absolutely forever for anyone to score, but once the floodgates were open, Q’s team lost.

ANNOUNCEMENTS: Final stretch of leanpax. Hang in there. Prayers for Salpal and M as M is finishing her PhD and they’re expecting 2.1. Prayers for my M as she passed her closed doctoral defense and will prep for open defense and start the job hunt

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BlackLung Monday Mayhem #1

AO: westeros
Q: Black Lung
PAX: Spinal Tap, Crawlspace, Vector, Firefox, Pep, Chunks, Wolfpack, Siri, Natural Ice, Salpal, Grape, Tim the Toolman, Sherlock
FNGs: None
COUNT: 14
Chunks decided that once a month, Westeros is holding a “Monday Mayhem” with intentionally difficult workouts. I was honored to be invited for the inaugural event and did my best to deliver.

CONDITIONS: Cold and dreary
WARMUP: non-existant
THE THANG:
Burpee apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 3)
Run to tennis courts

Ab blaster:
30 WWIs, 30 4-ct flutter kicks, 20 leg lifts, 100 mountain climbers, 30 WWIs, 25 flutter kicks, 15 leg lifts, 50 mountain climbers, 20 WWIs

Tabata: (40 seconds exercise, 20 seconds rest); 3 sets per round (9 minutes):
Round 1: Jump Squats, Burpees, WWIIs
3 Tennis Court Sideline Suicide Runs

Round 2: Iron Mikes, Hand Release Merkins, LBCs
3 Tennis Court Sideline Suicide Runs

Run back to start just in time for 20 more hand-release merkins (~80 total) and 10 more burpees (~100 total)

Always a pleasure to lead. Thanks to Chunks for the invitation.

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Under the sea, under the fog

AO: atlantis
Q: Young Pawn
PAX: Salpal, Oatmeal, sooner, Hair Band, Black Lung
FNGs: None
COUNT: 6
CONDITIONS: 😶‍🌫️

WARMUP:
SSH, GM, WMH, short mosey 🏃‍♂️
30ish each of squat tucks, iron mikes, burpees, and side plank with reach interspersed with hand target sparring  🥊

THE THANG:
🏋️‍♂️ 50 lb sand bag carry to playground
💪 45 on, 15 off upper body circuit for 10 min
👣 Heavy Dora: pax alternated carrying sandbag around the picnic shelter and exercising until total was reached: 50 dips, 50 step ups, 50 squats (called off early for time)
🏋️‍♂️ Back to startex
⭕️ Mary and stretching

ANNOUNCEMENTS:
🍽️ #leanpax continues
🍖 The Hunger Games on Saturday
🐒 Night Moves next Wednesday, starting from The Nations Frothy Monkey
🔱 New Atlantis AOQ announced next Thursday
🙏 Gratitude for family wins for @Oatmeal @Black_lung and a work win for @Salpal, supplication for family strife for @sooner @Hair_band and YHC
🗣️ Closing words: James 3:13, 17f “… the wisdom that comes from heaven is first of all pure, then peace loving, considerate, submissive, full of mercy and good fruits, impartial, and sincere…”

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Oh, oh, it’s MAGIC

AO: titan
Q: Vector
PAX: Black Lung, Chunks, Detective Pikachu, DintyMoore, Firefox, Freakonomics, Good Morning America, greyalbum, hambone, Natural Ice, Pep, preacherman, Right Said, Salpal, Spinal Tap, Tim the Toolman, 15-Love
FNGs: 1 15-Love
COUNT: 18
As is often the case with a Vector Q, the workout planning involves weeks of theme playlist curating and then a frantic 24 hours of “crap, how do I create a workout to match my super cool playlist?” So, in that spirit:

While many may try to use instant supplements or crazy muscle building ideas to get swole, you can’t rely on magic to get fit. So in honor of Harry Houdini, born 150 years ago in 1874, I present a different kind of magic to get y’all in shape.

CONDITIONS: Damp yet perfect

WARMUP: Mosey around the parking lot to the far side of the Parthenon. Willy Mayes Hayes x 10, LBAC x 10, Seal claps x 10, Overhead Press x 10, Reverse LBAC x 10, and Good Mornings x 10 OHO

THE THANG:
MAGIC #1 – 150 reps of each exercise and a run around the Parthenon between each:
M – Merkins
A – Alabama Prom Dates
G – Gorilla Humpers (which I had to example multiple times . . . hmm)
I – Iron Mikes
C – Carolina Dry Docks
(Fair amount of mumbling that each leg should not count only 1/2 on these exercises . . . I did not waiver).

MAGIC #2: 150 reps but no running in between due to time
M: Mountain Climbers
A: Ass Kickers
G: Great Form Squats
I: Incline Merkins
C: Crunches (Little Baby)

Ended at time – welcomed FNG 15-Love a recently married tennis fan EH’d by Detective Pikachu.

PRAYERS: To Grey Album on impending adoption and associated stress, friend Yuri and family facing pancreatic cancer, and others I forgot (apologies!)

ANNOUNCEMENTS: Hunger Games this weekend, Hike/Ruck with 2.0s to give M’s a break – see Slack for deets.

Honored to lead and that you all continue to tolerate my Q-uirkiness (see what I did there?) in leading . . . SYITG
Vector