Siri – Page 12 – F3 Nashville

October 30, 2023

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:

October 11, 2023

[offthebooks] Pain Train Take 3 (Res Caboose Park on Bellevue)

AO: offthebooks
Q: Wolfpack
PAX: Siri, 0, 0
FNGs: 1 0
COUNT: 2
CONDITIONS: 55 degrees and perfect

WARMUP: Half mile mosey and some stretching

THE THANG:

Thang 1:
Merkin Mountain – 1 merkin, 1 burpee, 2 merkins, 1 burpee, 3 merkins, 1 burpee… continue alternating up to 10 merkins then back down to 1. 100 total Merkins and 19 Burpees

Thang 2:
15 yard down and back lunges with sidetwists x5

1/5 mile Mosey

Thang 3:
1 set Max Pull Ups
3 sets half reps of max

MARY:
Two sets of:
20 LBCs in cadence
20 side to side heel taps in cadence
10 knee raise
10 second hanging hold

ANNOUNCEMENTS:

COT: Fantastic conversation about what it’s like to be in that unknown and off balanced space between stability and transition.

September 26, 2023

Hit The Deck

AO: the-knoll
Q: Sooie
PAX: AAA, DB, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, The Banker, Timber, Wolfpack, Bumblebee (2.0), Big Red (2.0), Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
FNGs: 4 Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
COUNT: 18
CONDITIONS:
59 degrees and perfect

WARMUP:
Windmills
BACs
Back BACs
Imperial Walkers
Willie Mays Hays
45 seconds stretching OYO

THE THANG:
Moseyed over to the flood table. Shuffled the deck cards and began 3 rounds of pain. Jokers were in the deck after the 18th and 35th cards. PAX rotated drawing cards. Suit was the exercise, value was the reps. (J – 11, Q – 12, K – 13, A – 14). When a joker was drawn, PAX would run approx 166.8 yards then proceed to the next round of exercises.

MARY:

ANNOUNCEMENTS:
Octoburpee coming up
YHC stepping up as AOQ for Tuesday workouts at The Knoll

COT:
Romans 12:10 “…Outdo one another in showing honor”

One of the unexpected lessons I’ve learned from the wonderful PAX in Bellevue is the power of encouragement in the midst of suffering. We took turns recognizing the admirable qualities apparent in each other and closed in prayer.

Special shoutout here to @Siri for giving the Knoll a baptism by fire early in May showing us what an F3 workout should be. I was ready to give up at the end of it but he came alongside me and made sure I finished well!

September 23, 2023

The only prescription is more Bear Crawl

AO: the-knoll
Q: The Banker
PAX: AAA, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, Sooie, Timber, Wolfpack, Sandlot, Big Red, Bumblebee
FNGs: None
COUNT: 15
CONDITIONS: Chilly but not cold

WARMUP: mosey

THE THANG:
Neighborhood lap
jog first leg, sprints with intermittent exercises, bear crawl to curb
Curb walks right
Crawl bear
Feet on Curb walk

American hammers

Vacuum cleaners 4 out 4 down 4 back 4 down
Flutter kicks lots
Spicolli’s
Wall sits 3 min
“Hold on one more day”

MARY: sprinkled throughout workout

ANNOUNCEMENTS: F3 dads hike on Sunday at Percy Warner steps 1:30 pm

COT: Surround yourself with great people that give your perspective.