Tag: Siri

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let’s workout but really let’s play games

AO: atlantis
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious

WARMUP: brief mozy followed by active stretching

THE THANG:

Ab circuit to start
50 crunches
25 4 CT Freddie Queens
50 leg lifts
30 big boys
50 alternating horizontal arms

Speed ladder work while oatmeal set up the field

Ultimate

MOLESKINE: my face hurts

ANNOUNCEMENTS: stuff happening next week

COT: grief, healing, inspiration

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Emd of summer 9Square Arena Challenge!

AO: pain-train
Q: Wolfpack , Sooie, Siri
PAX: Bean Burger (Fairview, TN), Timber, Cable News, Cheeks, Siri, Sooie, Stu Cook, Wolfpack, Rosie
FNGs: 1 Rosie
COUNT: 9
CONDITIONS: Warm enough to sweat easily and cool enough to be comfortable.

WARMUP: SSHs waiting for Cheeks annnndddd mosey to the 9Square Arena. Shoulder-rama then stretches while 9Square rules explained

THE THANG:
9Square!
– King (center square) gets 1 point for each round they stay in the center.
– Two 15 minutes halves were played with a 1/4 mile Loose Caboose run at halftime
– Whomever has the most cumulative points gains title as International F3 9Square Champion of the Universe
– In between rounds…
– King does a burpee equal to amount of points won
– Corner squares do 5 Merkins
– Middle squares do 5 air squats
– If King is kicked out has to do a slalom cone run and sprint back (75-100ish yards)

MOLESKINE:
By our expert math skills at least 250 reps of squats/merkins were performed and over 1500 yards were sprinted.

G-string was not in attendance and has forfeited his opportunity to defend his title. We missed ya buddy! Next time!

Sooie may or may not have been asleep and was heavily targeted by PAX. Made an epic run there at the end, but it just wasn’t enough…

FNG @Rosie made his mark at pain-train, but again… just not enough for the title…

All PAX gave it their all and all was given and in the end… our new… undisputed… INTERNATIONAL… F3 9SQUARE… CHAMPIOONNNN OF THE UUNNIIVEERRSEEEE….

Cable News!!!!

He has the height. He has the Burpee stamina. It was all CableNews on the morning show in the gloom this AM. Well done! Your name will live on forever on the PainTrain shovel flag!

ANNOUNCEMENTS: Convergences coming… check the Slack.

F3 Fairview launching next Thursday!

COT: Find the fun in the hard stuff and make sure to bring a friend along when it gets real tough!

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan:

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Scavernger Pain train style

AO: pain-train
Q: The Banker , Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
PAX: Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Good morning, stretching, slow merkins, slow squats

THE THANG: 5 stations 5 burpees buy-in for each
1. Suicide at Tennis Courts 3 ea
2. 200 squat jumps at football field
3. 100 Pull-ups at 9 square
4. 100 Floor to ceilings behind stage
5. Lap around plus 100 flutter kicks

MOLESKINE:

ANNOUNCEMENTS:

COT: choose to be grateful even when it doesn’t seem like reason to.

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Hanging with the dudes

AO: pain-train
Q: Sooie
PAX: Cheeks, El Capitan, Siri, Sooie, Sparrow, Timber, Wolfpack
FNGs: None
COUNT: 7
CONDITIONS: muggy as an August in Nashville with a few pleasant breezes

WARMUP:
head to toe stretching
BAC
BBAC
WMH OYO
mosey to 9-square coliseum

THE THANG: HANGING OUT!
Partner up for modified Dora.
Partner 1 jogs/runs/sprints 1 lap of the 0.25 mile loop.
Partner 2 dead hangs.
Then switch.
4 times for 1 mile for each PAX.
If you drop from the bar, 5 reps of the following depending on what lap you’re on.
1 – Burpees
2 – American Hammers
3 – imperial Walkers
4 – Lunges

Mosey back to pain-train. Each partner does 2 sets of 5 Nordic Curls. End with Ring of fire (compound interest) to 5. Recovery breathwork for 3 minutes.

MOLESKINE:
Good to be back at the pain-train after a brief hiatus. Reminder/encouragement to live with intentionality for something greater than ourselves and beyond the tyranny of the urgent.

ANNOUNCEMENTS:
gullivers-travels-challenge! Visit other AO’s. Make new friends! Meet friends you didn’t know you knew!

COT:
Prayers spoken and lifted. Enjoyed some of that wonderful Lupus Brewpus :wolf: :coffee: :tm:! Mumblechattered about crocs and Stanley cups.

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Back 2 School!!! :books:

AO: atlantis
Q: Toothless
PAX: Pep, Schnauzer, SalPal, Siri, Puzzlah
FNGs: None
COUNT: 6
CONDITIONS: True to it’s name, we were underwater at atlantis – swimming through the air

PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=cf8ef8f2c4844cbb

WARMUP:
– 30 x SSH
– 10 x WMH (oyo)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers

THE THANG:

School Bus Route
Start with a one-mile Indian run “school bus” with stops along the way. Head around the park perimeter toward Morrow and the rec center, turn right and follow outer path all the way around by the river and almost to post before cutting across above the fields to the treatment plant.

Every time the rotation completes 2x the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.

Core Subjects
Split into groups, post up at each station with 1 group running around the water tower as a timer. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return.

English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers

Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

History
– First public school in the country predates the country’s founding
– Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Detention
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise 20 more burpees, repeat til successful.

Mosey back to post & stretch til time

MOLESKINE:

You would think with this small of a group of PAX and as sharp as they all are that we would have gotten out of detention in one go, but alas! Turns out this Breakfast Club did not want to part ways, so they stayed in detention til the end. YHC was merciful and cut 5 burpees from the penalty each time, leading to a total of 50 burpees to close out the workout.

Also YHC was surprised that no one recognized the Schoolhouse Rock! Rocks songs that played during our core subjects round, including the fabled I’m Just a Bill.

ANNOUNCEMENTS:
– Announced the 5k which looks like it went well
– HUGE announcement about the goings on this week at atlantis, HC for an AOQ transition!! :trident:

COT:
Prayers for…
– Siri’s work dynamic and conversation
– SalPal’s wife’s career journey
– Schnauzer’s wife’s friend who lost her husband while expecting their second

As always, it was an honor to lead men! See you this Thursday!!! :trident:
— Toothless :tooth:

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Black Ice

AO: westeros
Q: Natural Ice , Black Lung
PAX: Michelin Man, Tim the Toolman, DintyMoore, Puzzlah, Siri, Pep, Hedwig, bluemule, Duncan
FNGs: None
COUNT: 11
CONDITIONS: Immaculate

WARMUP: SSH, Leg stretchish things

THE THANG: YHC kicked off the Q with a long mosey featuring multiple sets 10 merkins strategically placed to keep the pax together. Once we hit the bridge we did sets of sprints ending with a long set of Lt Dans across the bridge. Michelin Man gave a nice complement by confirming that the Q was set too Hard Mode.

Black Lung took over for an off road mosey up to Love Hill followed by a punishing round of Merry consisting of WW1, Flutter Kicks, and Leg Raises. Proceeding with a session of partnered sprint work around the hill before heading back to the startdex.

MOLESKINE: When the Q is training for a half marathon – the Pax is training for a half marathon!

ANNOUNCEMENTS: Encouragement to work out with 413 Strong!

COT: Prayers were lifted up!

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Nerd Trivia

AO: westeros
Q: SalPal
PAX: The Merchant, Detective Pikachu, Siri, Chunks, Pep, bluemule, Grape, Solo Cup, Salami, Hedwig, CubCadet, Sooie, Ackbar
FNGs: None
COUNT: 14
CONDITIONS: Cool and refreshing, like a dwarven ale after a long and tiring journey.

WARMUP: Mosey + Burpees

THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.

MOLESKINE: Lots of activities in F3 Nashville. See slack for more.

ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more

COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.

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Killers are more than a one hit wonder

AO: pain-train
Q: Chunks
PAX: Siri, Cheeks, FLO, Timber, El Capitan, Cash Cab, Bar Fly
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:
41 SSH – Cause I’m 41 years old.
THE THANG:
Brough to you by chat GPT. Prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block”

Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Squats: One member performs 15 squats with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until squats are done.
– Switch and Repeat until each team member has done squats.
Round 3:
– Cinder Block Overhead Press: One member performs 20 overhead presses with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until presses are done.
– Switch and Repeat until each team member has done presses.
Round 4:
– Cinder Block Lunges: One member performs 20 lunges (10 each leg) with the cinder block.
– Bodyweight Exercise: Team does Burpees until lunges are done.
– Switch and Repeat until each team member has done lunges.
Round 5:
– Cinder Block Sit-Ups: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Big Boy Situs until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

Because Siri said he likes to run we did a lap around the school dropoff circle between each round.

Moseyed back to Startex for some P90X Yoga to end with.

MOLESKINE:

Always an honor to lead. Thanks and Strength and Honor

ANNOUNCEMENTS:
Lots of stuff going on. Check Slack ask a friend.

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The Fourth F

AO: atlantis
Q: Firefox
PAX: SalPal, Pole Dancer, sooner, Oatmeal, Subway, Siri, Toothless
FNGs: None
COUNT: 8
CONDITIONS: Misty with a light haze of bugs

WARMUP: Mosey down to the farthest field, plus some SSH, WMH, and GM.

THE THANG:
Part 1: F3 Disc Golf
All PAX were given a disc golf putter. A Kanjam goal was set at the other end of the field. PAX had to get their disc into the goal in as few throws as possible.
– Lunge walk to the landing spot of your first throw
– Bear crawl to the landing spot of your second throw
– Murder bunny to all subsequent landing spots until complete
We multiplied the best and worst scores to determine how many burpees to do, which I believe ended up being 3 x 5 on the first pass.

We repeated this except doing bear crawls to the first landing spot and murder bunnies thereafter. Results were much better with us doing 3 x 4 burpees on the second round.

Thang 2: Ultimate!
Between points, scoring teams did 10 merkins, scored-upon teams did 5 burpees.
SalPal Pole Dancer Toothless and Subway (shirts) versus YHC, sooner Oatmeal and Siri (pasty white skins). It was a back-and-forth affair to start until Team PWS started pulling ahead. Shirts made a nice mini-run at the end.

MOLESKINE: Thanks for the push to pivot on the plan today. The real birthday Q at bomber tomorrow!

ANNOUNCEMENTS: Oh so many. Check the calendar. Off the top of my head:
– Hunger Games
– Brewsday farewell to Bareback
– Night Moves
– Run at Geodis

COT:
– Disappointment to process and new challenges to navigate for SalPal and family
– Road trip well wishes for Toothless

Thanks for the opportunity to lead! Post any favorite moments/plays in the thread!