Tag: Salpal

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Empty Chairs at Empty Tables

AO: atlantis
Q: SalPal
PAX: SalPal
FNGs: None
COUNT: 1
CONDITIONS: Foggy and gloomy.

WARMUP: Light stretching.

THE THANG: Short solo jog.

MOLESKINE: The difference between solitude and loneliness is the willingness to embrace that quiet space alone. Glad I was able to turn today into a quiet morning of reflection and easy running.

ANNOUNCEMENTS: ….but don’t worry, the bitterness and saltiness will be back in short order, so I guess I’ll have to take it out on the poor souls at bomber tomorrow.

COT: Sending well-wishes and prayers to the usual suspects, hoping that summer travel is treating you well, and looking forward to seeing you out there next week!

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Murph Training

AO: bomber
Q: Grape
PAX: CubCadet, Focker, SalPal, Pep, Vector, Papa Bear, Sherlock, DintyMoore, Wet Wipes, Hedwig, Breadsticks, Humble Brag (DR- STL)
FNGs: None
COUNT: 13
CONDITIONS: sweaty

WARMUP: SSH, LBAC F, LBAC R, and then more SSH as Focker arrived late

THE THANG: Ran around McCabe and made various stops to complete sets of 5 burpees, 10 Merkins, and 15 squats until we had run 2 miles and done 100/200/300

Subbed pull ups for burpees on a couple of sets

Threw in some lunges at one point

Lots more SSH as well

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: seemed like a lot of people were/are going through some kind of loss or transition. Prayers for the HIM

:grapes:

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Tortoise & Hare, v1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Skeet, Hair Band, SalPal, Natural Ice, Hacker (Franklin), Michelin Man, Longhorn, Decaf, baggervance, Touchback, Cabana Boy, Moon Walk, Snooze, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Skechers, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: Perfect 70 degrees with a beautiful sunrise just as promised.

WARMUP: SSH, Imperial Walkers, Tappy Taps, Squats, Stretches

THE THANG: RUN!!! – The first official three mile run for this class. Hair Band set the pace and the rest of us tried to keep up. The first 4:13 Strong finisher was Practice? at 25:03. We had one more 4:13 Strong man finish under the 30:00 (LifeSaver). All in time of 51:28 so there is a lot of room for improvement.

MOLESKINE: Thank you for coming out and helping the new class figure out what it means to run 3 miles. Before our next Tortoise & Hare, this group will have some opportunity to practice their running. We will run penalty miles Wednesday and Friday morning at 0530. Same distance and same course as today. All are welcome to join.

COT: Closed with a prayer for strength, courage and guidance.

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Last Minute

AO: westeros
Q: Grape
PAX: Vector, Pep, Hedwig, OfficeSpace, SalPal, Spinal Tap, DintyMoore, caprate, Tim the Toolman
FNGs: None
COUNT: 10
CONDITIONS: beautiful, the only thing gloomy was SalPal’s attitude

WARMUP: SSH, LBAC, OH Press

THE THANG: DAVIDs
Derkins
APD’s
V Ups
Irkins
Dips

Several sets of this with some moseys

Tennis court Mary and ping pong (exercises at the four corners, fifth group would travel to a corner and start doing the exercise and supplant that group who would then travel to the next corner, etc)

Mosey to the stairs for three sets of a baby Bearway

Mosey to startex for more Mary

MOLESKINE: it was fun whipping something up on the fly! If you would have told me two years ago that I would be leading a workout group of 10 guys and would be able to fill a 45 minute workout with virtually no prep, I would have thought you were crazy. Grateful for what this organization has meant to me.

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: prayers for friends and colleagues who have lost loved ones

:grapes:

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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