Tag: Shania

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ImpromptQ For The Win! Score of 21-0

AO: greenmachine
Q: Toothless
PAX: Esposa, Michelin Man, Pep, Betty Ford, Shania, Sherlock, Blanks (F3 Legacy)
FNGs: None
COUNT: 8
CONDITIONS: Crispy & clear, as in the thin layer of ice in the parking lot

WARMUP:
20 x Side Straddle hops to salute the shovel flag
Mosey to field
At goal line, to 10 yd line and back:
– A-skips
– B-skips
– Karaoke
– Low shuffle
– High knees
– Butt kickers
– Sneaky gorillas

THE THANG: Offensive Drives :football:

Three rounds of full-field travel, broken up every 10yds for a first down reset (exercise) that adds up as you go

Drive 1
Travel mode: Broad jumps
Every odd first digit = dry docks starting with 10
Every even first digit = merkins starting with 10
e.g. 10yd = 10 dd’s, 20yd = 10 merks, 30yd = 15dd’s, 40 yd = 15 merks, etc
5 perfect burpees after the six gets in

Drive 2
Travel mode: Lunges
First 50 yds = happy crunchy frogs (e.g. 10yd = 10, 20yd = 15, etc)
Next 50 yds = WWI’s (e.g. opp 40yd = 10, opp 30yd = 15, etc)
5 perfect burpees after the six gets in

Drive 3
Travel mode: Bear crawl
First 50 yds = supermans
Next 50 yds = leg raises
5 perfect burpees after the six gets in

Salute the Fans
Stairs! Run up, across, down, across, up, etc. SSH while waiting to start, next man starts when man ahead tops the first flight. Repeato 3x, SSH for the six.

Return to Startex for a brief round of Mary & Broga.

MOLESKINE:
It was an honor to impromptQ! TBH maybe even better than being scheduled since there was no chance to spend too much time planning, which is good for me. The PAX were generally mumbly in a way that effectively made up for the lack of a speaker. Good chatter and effort by all.

ANNOUNCEMENTS: Check Slack!

COT:
Prayers for Pep’s job. Also, from YHC, I shared that it can be easy to make our problems the problems of those around us with our attitude. We can be sharp, short, or hurtful based on what we’re going through. That’s only human, but the reminder and encouragement is that we’re not promised any number of days with our people, and we should take each opportunity we’re given to appreciate what our people mean to us. Problems come and go, but the people in our lives will last longer and mean much more in the end. Think I said it better in person but that’s the gist.

As always, it was an honor to lead! Glad folks enjoyed the coffee – it was another FIL roast, which is always one of a kind! (Ethiopia, natural processed, Guji region, medium-light roast :coffee:)

SYITG next time!
— Toothless :tooth:

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Pep does it again

AO: greenmachine
Q: Pep
PAX: Grape, Cowboy, Toothless, bluemule, Focker, Shania, moneyshot, Shy Guy, Peaches,d-flat
FNGs: None
COUNT: 11
CONDITIONS: January warm

Playlist: 80’s karaoke, provided by Grape
Grade: A

WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings

THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary

ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)

COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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Hi Tired, I’m Dad

AO: f3dads
Q: Sooie , Black Lung, Derby
PAX: Shania, Grape, Sooie, Black Lung, Derby, Juicy J (JBowman), Two Face, Diego (2.0), SixSeven (2.0), Spidey (2.0), Supercalifragilisticexpialidocious (2.0), Raisin (2.0), Craisin (2.0), Tonks (2.0), Fish Biscuit (2.0), Tiger Slash (2.0), Hotdog (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Slightly overcast and 56 degrees. :pinched_fingers:

WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.

THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.

Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)

MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together

ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.

COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.

T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!

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I Must (Fall) Break You

AO: iiipillars
Q: princessaurora
PAX: Swiffer, Black Lung, gov’t mule, Grape, Shania, wardas1, Two Face, Will Norton, Haggis, YumYum, Lagniappe, Sandman, Wax
FNGs: 1 Wax
COUNT: 14
CONDITIONS: Cool and clear.

WARMUP:

Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills

THE THANG:

With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.

BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*

*both modes of travel modified to running after fifth round

MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)

DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers

STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.

Mosey back to flag.

MOLESKINE:

What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.

A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.

ANNOUNCEMENTS:

F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.

COT:

Praises for successful software implementation for Formica’s company

Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.

Pleasure as always. Go Tigers.

PA out

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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If you love burpees so much why don’t you marry them

AO: iiipillars
Q: SalPal
PAX: Pep, Two Face, Grape, Shania, Go Fish, Breech (DR)
FNGs: None
COUNT: 7
CONDITIONS: A perfect 57 minute gap between rain.

WARMUP: Manly Mile on the Kid’s Track

THE THANG: Bear Crawl Suicides with Accumulated Assorted Merkins

MOLESKINE: Always love the chatter at this place. Y’all have something special, grateful to be a part this morning.

ANNOUNCEMENTS: Octoburpee (lol), 2.0 Workout, TN Tussle, Night Moves

COT: Healing for family, career, peace in our world.

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT:

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Unexpected Birthday

AO: iiipillars
Q: Michelin Man , t-cell
PAX: princessaurora, Pep, Grape, Michelin Man, t-cell, Haggis, Shania, Choo Choo, LorelaiG, Two Face, Priscilla, Harbaugh, Formica, Paw Patrol, Sour Dough
FNGs: 1 Sour Dough
COUNT: 15
CONDITIONS: pumpkin spice drops from Starbucks today y’all.

WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.

THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.

t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.

t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.

t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.

t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.

MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.

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3 is a magic number

AO: iiipillars
Q: Grape
PAX: YumYum, Swiffer, princessaurora, Two Face, Haggis, Shania, t-cell, wardas1, Canned Heat, Will Norton, LorelaiG, Harbaugh, Tigger, Doogie, Swan Song, Husky of Wall Street, Paw Patrol
FNGs: 3 Swan Song, Husky of Wall Street, Paw Patrol
COUNT: 20
CONDITIONS: love to be with my friends

WARMUP: Good mornings
SSH
Low and slow squats
LBAC
Stretch

THE THANG: Groups of 3

300 squats
300 merkins
Run the field as the timer

One lap as a group

300 American hammers
300 dry docks
Run the field as the timer

One lap as a group

300 dips
300 WW1’s
Run the field as the timer

Sprint-off

Back to circle for 5MoM

:grapes: