Tag: Siri

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Mumblechatter perfection

AO: atlantis
Q: Wolfpack
PAX: Toothless, Siri
FNGs: None
COUNT: 3
CONDITIONS: Short sleeve pants and long sleeve shirts.

WARMUP: Mosey around the park

THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total

Bear crawls and crawl bears up and and down the parking lot between rounds

Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT

Mosey back to Startex

MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.

ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…

COT: Grateful for F3 and the fellowship that comes with it.

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Frozen Indigenous Circuits 🥶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??

Prayers for the people of Sudan.

Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead y’all this morning!

:el-capitan:

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Buck on a Ruck

AO: the_eddy
Q: Sooie
PAX: Roadkill, Half Lyfe, Choo Choo, Sooie, Siri, Legos
FNGs: None
COUNT: 6
CONDITIONS:
Verily, the morn broke cold as a miser’s mercy. 26 degrees with a sly, needling breeze that whispered of winter’s oncoming siege. Old Man Winter had not yet unsheathed his frosted blade, yet his breath could be felt upon the nape.

WARMUP:
Nay.

THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.

At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.

Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.

Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.

But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.

MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the DĂşnedain, ranger of the North.

ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.

COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!

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The Great Beaver Beatdown 🦫 🌖

AO: pain-train
Q: Sooie
PAX: Siri, Roadkill, Juicy J, FLO, Cheeks, Sooie
FNGs: None
COUNT: 6
CONDITIONS: A perfect 55 degrees, slight breeze, and basked in the smile of the Great Beaver herself.

WARMUP: 3 Truths and a Lie (F3 Edition)
Each PAX took turns sharing three truths and one lie while everyone did Imperial Walkers. Guess correctly? Reward yourself with 10 squats. Guess wrong? Pay the penalty: 10 burpees.
If the majority sniffed out the lie, the storyteller took the burpee penalty instead.

By the end, we learned a few surprising things about our brothers, some believable, some definitely HR violations if true.

THE THANG: The Labors of The Great Beaver
Juicy J made a brief cameo, then sped off after the “warmup” in his Prius to “save his body” for “the tussle,” dashing our hopes for an epic 3v3 showdown. So, the remaining five brave souls launched a co-op campaign to conquer four brutal labors:
– Labor 1 at gazebo 1: 100 Alternating Hand Block Merkins (as a group)
– Labor 2 at gazebo 2: 200 WWII Sit-ups with Blocks (as a group)
– Labor 3 at gazebo 3: 300 Goblet Squats with Blocks (as a group)
– Labor 4: the team returned to gazebo 1 for the Table Carry Gauntlet: 1 PAX at the front, 1 PAX at the rear of the picnic table, 2 PAX performing farmer carries with blocks, 1 PAX carrying a single block solo. We rotated positions as fatigue set in.
Completed 2 full rounds of the 4 Labors.

MOLESKINE:
None, other than reflection on the joy of doing hard (stupid) things together.

ANNOUNCEMENTS:
– The Ascent (11/15) see Siri for details
– Pain train food drive, bring your non-perishables to pain train to help alleviate food insecurity in our community. See FLO for details.

COT: The Fellowship of The Beaver
Topics discussed:
– Siri’s unsolicited Zoom call contribution
– Apricot explosions (don’t ask)
– Chocolate milk + spicy peanuts + paintball = a questionable life choice
– Gallon Challenge CSAUP proposal
– FIRE! it isn’t anything.
– The mysterious inner workings of the male psyche
– Deep thoughts from shallow dudes
– Quantum entanglement and other things we don’t actually understand

Prayer Requests:
That none of our lives depend on opening a pickle jar for the next couple of days.

Thank you FLO for the Flo Joe and all who came out. Had a great time!

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ZOMBIES! HALLOWEEN!

AO: atlantis
Q: bluemule
PAX: Siri, Pole Dancer, Eject
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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In Honor of SalPal

AO: pain-train
Q: Wolfpack
PAX: FLO, Siri, Cheeks, Roadkill, Piglet, G-string, Chili Dip, Motorola, Juicy J (JBowman)
FNGs: None
COUNT: 10
CONDITIONS: Getting chilly

WARMUP: Hi I’m SalPal and I am not a professional.

THE THANG:

Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)

Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!

Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…

MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.

ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.

Tussle is 2 weeks out!

COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.

Reminder to PAX to take the time to do something to honor someone in your life.

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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Quiznos

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Oatmeal, Siri, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: cloudy and cool

WARMUP: 20 head turns trying to look for Subway’s car, followed by side strattle hops and a mosey to the Pizza Hut

THE THANG: Take Turns Tabata!

Each PAX took a turn picking three exercises, one for upper body, one lower body, one wild card. 2 minutes per exercise, followed by a run around the tower. Ran out of time for Dinty’s set so we finished up with a quick round of air kicks in the parking lot before 6:15.

MOLESKINE: Teach your kids to ski! Toothless’ listing goes live today!

ANNOUNCEMENTS: Actively recruiting for my Tennessee Tussle team, Octoburpee is coming up,

COT: Prayers for Subway’s alarm clock, Siri’s family juggling babies and work, Toothless for a smooth process to sell the house, and me for a good neighbor to take his place!

PLAYLIST: Siri requested Clipse, we listened to Clipse
https://open.spotify.com/album/17ScNnJ0lSWajodZaRpHdQ?si=9ZfIp6pET4KTjg4pjtcEPA

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Rucking Legend

AO: the_eddy
Q: Sooie
PAX: Wolfpack, Siri, Choo Choo, FLO, Grape, Legos, Roadkill, Sooie, Stubs, Lady Liberty
FNGs: None
COUNT: 10
CONDITIONS: *michael fassbender “Perfection” gif

WARMUP:
“let’s go ahead and do 20 burpees”
*silence
“j/k lol. Let’s get the ruck out of here!”
*relieved laughter

THE THANG:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

A lovely 2.29 mile trek beginning on the blue trail and finishing on the old roadway loop. Excellent mumblechatter throughout. T-Claps to Roadkill ‘s rum buffer! No one lagged, no one lacked. The total trek went 5 past our 06:15 target.

I propose that we end promptly at 0615 wherever we’re at on the trail. We’ll all just walk back to our cars together.

MOLESKINE:
Reflected in Proverbs 24:5-6. Encouraged PAX to face their daily battles together.

ANNOUNCEMENTS:
CSAUP 50
30 mile ruck sometime/somewhere Choo Choo
Wolfpack / Siri in search of an architect to join their houses together via glass skywalk

COT:
Prayers requested and offered.

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Handmade Q

AO: pain-train
Q: El Capitan
PAX: Roadkill, Derby, G-string, Half Lyfe, Motorola, Timber, El Capitan, Siri, Cheeks, FLO, Hooters
FNGs: 1 Hooters
COUNT: 11
CONDITIONS: nice & cool (for August)

WARMUP:

Climb stretch routine
Warrior flow stretch to Bac, bacbacs 10x
Don Quixotes 10x
Good mornings 5x
Motivators to 7

THE THANG:

Part 1: 75-50-25 (OYO – Hero-style finish)

Round 1
75 Diamond Merkins
75 Monkey Humpers

Round 2
50 Lunges (1 is 1)
50 WW2

Round 3
25 Burpees
25 American Hammers (4 count)

Part 2: Memory Relay

Two teams – two sets of memory cards facedown (12 pairs each)

One player from each team will search for a match, then perform the exercise written 12x

Other pax will perform various exercises while waiting to rotate.

Jump squats
H-S-K-T
Donkey Kicks
Jane Fondas
Break dancers

Rotation occurs once the memory card player completes his 12 reps.

First team to find all matches wins.

Teams flipped & repeated the game.

Mosey’d the loop, then did 5 minutes of MARY.

MOLESKINE:

We live in a world that is more and more automated. AI can help with all sorts of menial tasks at work… but what if the menial is good for us?

There’s something about working with your hands and enjoying the fruit of your labor that is so satisfying. My day job is a lot of manual labor (lifting boxes, printing, shipping, trimming posters, typing, etc.). I like seeing a clear desk at the end of the day, knowing that my work is complete.

Reflect on the satisfaction you get from finishing a physical task, whether it be a workout, yard work, your day job, etc. Give thanks to God for the health & ability to complete the task for today. It is a gift.

ANNOUNCEMENTS:

3rdf community cleanup opportunities coming to the AO soon!

COT:

Nameorama, Countorama, named our FNG (welcome @Hooters!), FloJoe + ADG merch shared. Enjoy!

It was a pleasure leading y’all this morning.

:el-capitan: