Tag: Siri

Posted on

Stations of the Cross

AO: pain-train
Q: G-string
PAX: DintyMoore, Timber, Pebbles, Sooie, Cheeks, Half Lyfe, morning stār, Wolfpack, Siri, Grizzly, FLO, Pitmaster
FNGs: None
COUNT: 13
CONDITIONS:

WARMUP:

THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death. 
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary. 
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time. 
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering. 
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross. 
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil. 
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross. 
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him. 
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey. 
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross. 
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice. 
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity. 
 Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross. 
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection. 
Drop weight and recovery lap

MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.

ANNOUNCEMENTS:

COT: prayers were offered up

Thank y’all for letting me lead!

Posted on

Nice Dice

AO: atlantis
Q: Subway
PAX: Oatmeal, Puzzlah, SalPal, Siri, Pole Dancer, DintyMoore
FNGs: None
COUNT: 7
CONDITIONS: 50 cool and beautiful

WARMUP: Various stretching, mosey to waiting coupons

THE THANG:

10 SSH buy in
Roll dice – number matches the station; 25 reps of each station movement
Station 1
Merkins
Ranger Merkins
HR Merkins
H/L Merkins
Station 2
Curls
CPRs
Rows
Lawnmower Pulls
Station 3
Lunges
Squats
Seesaw lunges
Calf raises
Station 4
Overhead press
Taint scrapper
Thruster
Truck driver
Station 5
Amer Hammers
Mtn Climbers
Flutter Kicks
BBSUs
Station 6
Chest Press
Grave digger
Side bends
Blockees

Mary for final 3 mins

MOLESKINE:

ANNOUNCEMENTS: wings/some impossible man mile- check slack

COT: prayers for SalPal interview; Siri’s cousins wifes treatment; Pole Dancers wife’s recovery and Pole Dancers new job

Posted on

HR Visits Atlantis on a Q-Swap

AO: atlantis
Q: Cowboy
PAX: SalPal, Oatmeal, sooner, porcelain, Subway, Siri, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: Hints of Rain Drops, 56º Breezy

ONBOARDING:
After mingling and chatter we started with some stretches.
SSH with some silent team building on 2nd round.
WMH, DonQs, Heels to Nuts,
Welcome to F3 – we are glad you joined us here at F3 and I am sure you are glad to have a place to be this morning in the Gloom. As a member of the Atlantis branch of F3 you should know the Mission and some key historical facts of F3.
We started with 11 points and each right answer reduced the buyin obligation. 4 Questions. Each right answer was subtracted from 11. 3 right answers.
8 Burpee Ladder:

TRAINING DAYS: Parking Lot Training (Oatmeal Style)
Skips, Bernie Back
Karaoke Burnie Back
Bernie Down, Sprint Back: 50%, 70%, 100%

TEAM BUILDING: Dora Style: Pair Up, Exercise on sidewalk by baseball field while parter runs the bases
100 Merkins
200 Crunchy Frogs till fail – Ukrainian Hammers to finish
300 Squat Thrusters
Follow the Boss around
PERFORMANCE IMPROVEMENT PLAN: At Playground
Exercises while partner runs around the playground and thru the boulders.
Wall/Box Jumps
Dips
Alternating Step Ups

Park People’s Run – Outer Loop – Pass the speaker, burpee and to the front
OFFBOARDING – Mary Dealer’s Choice

ANNOUNCEMENTS:
Spring Fling This Sunday
PlankPril
Merkin Challenge ongoing

COT:
Siri’s M’s Cousin – chemo

MOLESKIN – It was a privilege to join the esteemed men of Atlantis. It has been a long time since there and a quality group it is. Pole Dancer is running a good operation indeed, but there was some chatter about needing to upgrade the coffee game. I did bring a premium coffee experience and ma available for consultation. Toothless and Betty Ford have taught me everything I know.

Posted on

Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

Posted on

A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

Posted on

Wake up early and work hard

AO: the-knoll
Q: Malibu
PAX: Pebbles, El Capitan, Wolfpack, AAA, Malibu, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: but nippy at the start but closed with some cosmic ray goodness and warmth at the end.

WARMUP:
Mosey to Peppbles’ place. Move 2k lbs of lumber, mosey back to playground and stretch (dealer’s choice). Prep for Thang 1 and Thang 2.

THE THANG:
(1) 15’ amrap: 7x squats + 7x Mericans.
Extra sauce for jumping squats, burpees, and variations galore.

(2) 13’ amrap: 5x plank walk outs, 10x sit-ups, 10x American Twists (variations encouraged).

MOLESKINE:
I‘ve been recalling recently the fact that I will one day pass away from this life. This reality focuses me more on living well, loving more, and giving of myself for others instead of the self-centered temptations I so often and so easily choose.
I also believe that at the end of my life I will be judged on how much I loved, and recently a friend encouraged me to try to live out and up this notion: how proud can I make my Heavenly Father when he has to judge my choices? A somber thought for sure, but a hopeful one when I know I am surrounded and encouraged by other men such as The Knoll is made.

ANNOUNCEMENTS:
Merican March Challenge. 4/6 BBQ meetup at Warner Parks.

COT:
Prayers for Étouffée’s friend Josh, El Capitan‘s dad, for good meetings for both Sooie and Papa Bear, and health of all our families.

Posted on

Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

Posted on

An Excuse to Work Legs

AO: atlantis
Q: Hair Band
PAX: SalPal, Toothless, Pole Dancer, Puzzlah, Siri, Pothole
FNGs: 1 Pothole
COUNT: 7
CONDITIONS: chilly

WARMUP:
Mosey 1 laps around soccer fields
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs

THE THANG:
30 sec high knees + 10 perfect merkins
Repeat 10 times

15 Drop squats + sprint parking spaces
Repeat 8 times

Lunge walk around parking lot

4-5min of 10 burpees + 10 v ups alternating

MOLESKINE:
In a world of well rounded workouts, Hair Band seems obsessed with getting our legs solid as marble. Complaints from the pax about leg soreness will be seen as badges of honor from Hair Band and only seek to fuel his love of leg based workouts. If anything, Hair Band feels like a merciful Q in that he allowed us to do Merkins.

ANNOUNCEMENTS:
• Night Moves hosted by SalPal March 6th, check his preblast for details
• AOQ Grow School coming back atcha Saturday March 22nd stonewall tel:0600-0800
• Spring Fling hosted by Natural Ice – CBO, check main channel for details
• May CSAUP coming your way

COT:
• prayers for work transitions and changes happening, prayers for men looking for work, prayers for babies on the way, over all health and well being

Thanks for letting me Q, this was a fun workout and due to my lack of bringing a speaker the mumblechatter was mumbling.

Welcome to Pothole!

Rock on,

Hair Band :sign_of_the_horns:

Posted on

Go to church or the devil will getchya!

AO: pain-train
Q: Wolfpack
PAX: Stubs, Siri, G-string, Pitmaster, Wolfpack, FLO, Waffle, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Shorts are back on the menu!

WARMUP: The usual suspects.

THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest

Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest

Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest

Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest

Run back to red caboose

MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.

ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28

COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀

Posted on

2 minutes is short for a song but long for an exercise

AO: pain-train
Q: Stubs
PAX: Wolfpack, Pitmaster, Half Lyfe, FLO, Siri, Stubs
FNGs: None
COUNT: 6
CONDITIONS: wet ground, warm air

WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons

THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.

Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks

Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3

MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.

ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack

COT: silent prayer and coffeteeria