Tag: Salpal

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12 Coupons of Christmas

AO: titan
Q: Natural Ice
PAX: Black Lung, Red Skull, Michelin Man, Pep, hambone, Right Said, Chunks, Crawlspace, Spinal Tap, Salpal, Freakonomics, Tim the Toolman, Focker, Detective Pikachu, Natural Ice, Opie and Beatle
FNGs: None
COUNT: 17
CONDITIONS: Merry and Bright

WARMUP: A Quick run through of the usual suspects SSH, OHP, LBAC, SC, WMH

PAX grabbed all the coupons available and went out to the play ground.

THE THANG: 12 Coupons of Christmas

Similar to the 12 days of Christmas but better, PAX received a present each round building on top of the previous round, starting with “A jog around the building”. For each round PAX performed the new work out as well as all exercises proceeding it

1. And a Jog around the building (1×12=12)
2. Two Blockies (2×11=22)
3. Three Pull ups (3×10=30)
4. Four block Squats (4×9=36)
5. Five Overhead Block Press (5×8=40)
6. Six Block Derkins (6×7=42)
7. Seven Curls (7×6=42)
8. Eight Block Sit Ups (8×5=40)
9. Nine Mountain climbers (9×4=36)
10. Ten American Hammers (10×3=30)
11. Eleven Block Dips (11×2=22)
12. Twelve Lt Dans (12×1=12)

In the end, YHC’s generously gave the PAX 364 and ran over 2 miles.

Playlist was a variety of Rock/Punk Christmas music

Prayers were lifted and announcements announced

Thank you for the opportunity to lead!

https://open.spotify.com/playlist/2WRg0IlN8BRdAlkJAGMrgB?si=00ff9b9f7d4f4c0b

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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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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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MM under the sea

AO: atlantis
Q: Michelin Man
PAX: Toothless, Salpal, Chunks, Hair Band, Oatmeal
FNGs: None
COUNT: 6
CONDITIONS: acceptable

WARMUP: most of us ran. Oatmeal walked.

THE THANG: 1 burpee followed by 10 reps of an exercise called out by each successive PAX. 5 rounds: upper, lower, ab, total body, and traveling. Run the water tower loop in between.

MARY: nah

ANNOUNCEMENTS: you know.

COT: Thankful.

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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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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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20 Swashbucklin Questions

AO: atlantis
Q: Hair Band
PAX: Toothless, Salpal
FNGs: None
COUNT: 3
CONDITIONS:
Refreshing

Disclaimer issued promptly at 0531

WARMUP:
SSHs
LBACs
Air Press
Michael Phelps
Imperial Walkers
Hillbillies
Willie Mays Hayes

THE THANG:
Round 1:
10 stations of 10 burpees around the park, mosey in between, pirate movie related questions preceding each round of burpees: Salpal 5, Toothless 3,

Round 2:
At the playground: a set of 10 rows and 10 iron mikes (2 count), preceded again by pirate movie questions: Salpal 1, Toothless 2

Mosey the long way back to Start X

MARY: 3 min of ab exercises no rest

Salpal declared winner in a narrow 6-5 victory over toothless

ANNOUNCEMENTS:
– board game night at Firefox’s, check main channel for deets
– Salpal leading a disconnected november (presently forgetting the creative name), go HC for that
– info coming about potential Hobblin Gobbler this year for TG

COT:
– each man shared, Toothless asks for prayers for brother’s father in law, Salpal asked for success in his wife getting her paper published, I asked for safe travels and a peaceful trip as my mom goes to scotland for my Great Gran’s funeral
– please reach out to your fellow PAX and remind them you are thinking about them, praying for them, and are there for them if they need anything

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F&$# the DMV: Don’t Let The Gov’ment Steal Your Joy

AO: westeros
Q: Detective Pikachu
PAX: Salpal, Grape, Spinal Tap, Pep, DintyMoore, Vector, Tim the Toolman, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Zero Dark Thirty

WARMUP: Mosey to Clay Pit. Shuffle-run between bases
Grapevine-run between bases

THE THANG: Kickball!
Pax got one pitch. Fouls were outs. Every 3 outs = 10 burpees. At 100 burpees, Pax switched to squat jumps

Winner: Team 2
Play of the Game: Salpal throwing out Toolman to prevent a tie
Man of the Match: Spinal Tap for his honesty when thrown out

ANNOUNCEMENTS: lots of 2nd F events coming up. I think every Friday for the rest of the month has a 2nd F event. 3rd F challenge for November coming soon.

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Octoburpee, Stairs and Yoga

AO: handsomizer
Q: Chunks
PAX: Pep, Supernova, Right Said, Salpal, Freakonomics, Natural Ice, caprate, Spinal Tap, Grape, Rocket Mortgage, Cuban Missile, slumlord, Mario (F3 Huntsville), DoubleMint (F3 Richmond)
FNGs: None
COUNT: 15
CONDITIONS:
Cool, Dark and a little foggy

WARMUP:
41 SSH
Right over Left
Left over right
WMH
Good Mornings
Little baby Arm Circles forwards and backwards

THE THANG:
10 Burpee Buy In – Focus on Form Don’t Rush

Pass the Speaker mosey to Stairs

10 Burpees at top of Stairs

Mosey Down Stairs

10 Burpees

Stairway to Heaven – Push up on each step to top – Jog across each landing

10 Burpees

Mosey Down Stairs

10 Burpees

Lunge up to first landing

10 Burpees

Both Feet Each Step

Squat each step

Partner Up Wheel Barrel

Switch Partner Up Wheel Barrel

10 Burpees
Mosey to Bottom of Stairs

10 Burpees
Run to Top of Stairs

10 Burpees

Mosey to Startex
10 Burpees
Octoburpee Challenge complete

Transitioned to Active P90X Yoga – Downward dog, Warrior 1, 2 and Reverse Warrior
MARY:
5 mins of Dealer Choice
ANNOUNCEMENTS:
Night Moves Next week on 10/12
Firefox Game night
Toolman SSH on 10/27

COT:

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Elden Ring George RR Martin Tribute

AO: westeros
Q: Natural Ice
PAX: Spinal Tap, Chunks, DintyMoore, Detective Pikachu, Supernova, Black Lung, Pep, Hayes Carll – Solo Cup, hambone, Salpal, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 12
CONDITIONS: Legendary

WARMUP: Pax skipped through the initial warm up tutorial and proceeded as Leeroy Jenkins straight to Stormviel Castle. In route Pax encountered ravenous rats, after a 10 burpee battle that resulted in our death and respawn at the Startdex.

THE THANG: Over 2 miles of running to the top of love circle and 110 burpies. We laughed, we cried, we did some pull ups, squats and dips, a dragon killed us with a meteorite. A typical day in the Lands Between.

Rannis Rise and Glintstone Dragon Adula were conquered. Pax gained the Moonveil Katana.
The journey to become Elden Lord is far from complete.

P2 TBD?

MARY: 3 minutes of straight WW1s

I am always honored for the opportunity to lead

Onward and Upwards
-Natty