Tag: sooner

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LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.

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2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!

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Christmas Q

AO: middle-tooth
Q: Rocket Mortgage
PAX: moneyshot, Cowboy, sooner, Oatmeal, Topanga, TheShield, Esposa
FNGs: None
COUNT: 8
CONDITIONS: 24 Degrees. Beards were icy

WARMUP: The usual. Mosey’d to tennis courts for some additional butt kickers, high knees, skips, and karaoke. It was hard not to be merry.

THE THANG: 11s on the tennis court. 1st set: Merry Thrusters and Bethlehem Star Jumps. 2nd set: WW2s and burpees.

Ran a lap around the circle and stopped at bleachers for 50 step ups, 40 dips, and 20 decline merkins.

COT: Prayers for traveling families and those lonely during the holidays. ✌🏼

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A Very Grateful Q

AO: middle-tooth
Q: Pole Dancer
PAX: Oatmeal, Subway, Young Pawn, Toothless, Cowboy, Topanga, Betty Ford, moneyshot, Bad Boy, Rocket Mortgage, TheShield, sooner, monster biscuit
FNGs: None
COUNT: 14
CONDITIONS:
Clear, Crisp 29

WARMUP:
Static warmups with good mornings, willie mays, and cherry pickers. Comfortable mosey around the school/field, followed by active warmups of hammy scoops, A-skips, b-skips, skips for height, and quad stretches.

THE THANG:
Set of 20 exercises, followed by lunges from sidewalk to sidewalk. I swear they lengthened the soccer field since my last Q. Completed three reps- kicked off with burpees, mountain climbers, and dips respectively.

Mosey back to the parking lot for Ring of Fire set to a short rendition of Truckin’ (5 mins).

MARY:
Like Jerry Garcia and Merl Saunders, there was a Legion of Mary.

ANNOUNCEMENTS:
Upcoming convergence, boxing day workout, New Years Q from @toothless, and Brewsday next week if I remember correctly

COT:
Prayers for various relatives, friends, and PAX recovering from illnesses and ailments right before Xmas, and for gratitude and strength to help those in need.

SOUNDTRACK
https://open.spotify.com/playlist/2kN3ZI91qB19W7Bs9xO6qY?si=1b50a0590fd74cf4

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Loving you was like Red

AO: middle-tooth
Q: t-cell
PAX: Focker, Young Pawn, Toothless, Michelin Man, Chariot, moneyshot, Oatmeal, Betty Ford, DrRupp, Subway, sooner, FeelTheBerns
FNGs: None
COUNT: 13
CONDITIONS:Warmer than expected. Lots of Red. We were in our Red era. Then the power of TSwift took over and we let her take us where she wished as we fired up the Red album.

WARMUP: 22 SSH, some GM and WMH, followed by some baby arm circles and squats.

THE THANG: Long mosey down Granny White, so much so that MM thought we were headed back to Lipscomb. Wrong. Headed to the Hill!

11’s with 2 exercises = 22 (fuzzy T Swift math) Burpees at the bottom, drop squats up top.

Mosey over to the pavilion where we worked out next two either a dead body or a man sleeping. We will never know, we had DID business to attend to. 25 dips, 20 inclines, 15 declines for 3 rounds.

MARY: No time!

ANNOUNCEMENTS:
Brewsday, Gobbler, check the Slack

COT: Grateful for Fockers vulnerability and sharing over some recent victories and growth. He’s a true HIM.

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Go Burpees for Donuts

AO: bomber
Q: Firefox
PAX: Subway, Papa Bear, Recharge, Cream Cheese, Michelin Man, DintyMoore, Vector, Tim the Toolman, Spinal Tap, sooner, Oatmeal, PeteTheCat
FNGs: None
COUNT: 12.5
CONDITIONS: No complaints

WARMUP:
– SSH x 15
– Good Mornings x 10
– WMH x 10

THE THANG:
To prepare folks for Game Night tomorrow, I adapted the rules of a fun, family game called Go Nuts for Donuts. But rather than collecting a variety of donuts, PAX were attempting to collect a variety of exercises.

6 cards, each showing a specific exercise and number of reps were displayed in a row, numbered 1 through 6. PAX were split into 5 teams and given a set of cards, also numbered 1 through 6. One member from each team held a plank and selected the number from their cards corresponding with the exercise they wanted for their team that round. If no one else picked the same number, their team “won” the exercise. If any teams picked the same number, those teams had to do 15 burpees instead. Meanwhile, all other PAX did SSH.

Exercises included (with variable but not trival rep counts):
– Merkins
– Decline Merkins
– Iron Mikes
– Buzzsaw Planks
– Jump Squats
– Drop Squats
– Monkey Humpers
– Pull-Ups
– Hanging Leg Raises
– Bear Crawl around the circle
– Crawl Bear around the circle
– Split Squats
– Plank Jacks

We did 12 rounds of this. For reference, Team 2, consisting of me, @sooner, and @tim_the_toolman did a crawl bear circuit, 20 pull-ups, 30 monkey humpers, 30 jump squats, 40 iron mikes (each side is a half), 40 buzzsaw planks, and 40 merkins to go along with 75 burpees (Thanks, @sooner )

Fun was had by ~all~ me.

MARY:
– 4 rounds of 10 WW1s and a Hollow Body Hold

ANNOUNCEMENTS:
– Did I mention Game Night?
– Family-friendly shindig at casa de @tim_the_toolman Oct. 27

COT:
– My mom’s speedy and smooth recovery from knee surgery
– Peace and comfort for all those suffering and/or under threat due to violence overseas

Donut Den donuts were consumed by many. Star Bagel was had by some.

Other observations:
– @PeteTheCat showed up and startled many a PAX with aggressive friendliness. @sooner was not a fan. Pete was wise to avoid the HBH but did try to sneak in for some donuts.
– I’m pretty sure there was at least 1 team that exceeded their burpee quota today (looking at @michelin_man and co)
– @oatmeal used some very subtle tactics to dissuade other teams from picking the same exercise as him. It only worked some of the time
– The 30 pull-ups card was in high demand and led to a lot of burpees, for some reason.
– Gratitude to @oatmeal for picking up all the cards

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In Defense of Middle Earth! :swords: :one-ring:

AO: middle-tooth
Q: Toothless
PAX: Breadsticks, Pole Dancer, Esposa, sooner, Betty Ford, Rocket Mortgage, Young Pawn, Hair Band, Focker, Transfer (F3 Birmingham)
FNGs: None
COUNT: 11
CONDITIONS: Prime. Starry. Brisk. Medieval. The stuff of legends.

WARMUP:
– SSH (Scarecrows) x 20
– Cherry pickers (Carrot pickers) x 10
– Willy Mays Hays (Eaves dropping) x 10
– Windmills x 10
– Michael Phelps (Brandybucks) x 10
– Good mornings x 10

THE THANG:
10 burpees
Mosey out to the school drive through
10 burpees

Dwarf Workout
10’s, from lower entrance to basketball goal, Bernie up mosey down
– Burpees (Forge Bellows) (45 total here)
– Lunges (Striders)

10 pull ups
Bear crawl to upper entrance

Elf Workout
10’s from upper entrance to basketball goal, Bernie out mosey back
– Carolina Dry Docks (Bow Benders)
– Jump squats (Branch Grabbers)

10 burpees

Hobbit Workout
10’s, from school entrance to swings, mosey both ways
– 4 count American hammers (Pint Passers)
– Swerkins (Wheelbarrows)

The Q didn’t keep an eye on time and we ran out of it! Ran back to Post to the Shire pub tune of The Green Dragon.

Mad T-Claps to @breadsticks who came IN COSTUME AS A HOBBIT.

Also props to those intrepid PAX who made sure to round out their 100 burpees for the day during coffeeteeria, graciously provided by @sooner, when I left them 15 short due to time.

ANNOUNCEMENTS:
– Night Moves this Thursday @ 6, come early to park
– Side Straddle Hops this Friday @ 7, see #2ndF for details
– Bunch of other things coming in October, check that calendar!
– Of course, #octoburpee continues

COT:
– Prayers for Betty Ford’s 3 mo who is sick
– Prayers for wisdom for Hairband with a potential job opening
– Prayers for Bareback, his father in law, and their family

>From _The Return of the King_:
> “What do you fear, lady?” he asked. “A cage,” she said. “To stay behind bars, until use and old age accept them, and all chance of doing great deeds is gone beyond recall or desire.”

Remember that today is all we have in this life, and even that is not for granted. I’m glad you all came to get better this morning, but don’t let it stop there. Take the strength you build here and bring that back to your friends, families, communities, and workplaces. Make the most of the time we’re all blessed with in the ways that matter most.

— :tooth:

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Purging Fires of Burpees

AO: atlantis
Q: Salpal
PAX: Bareback, sooner, Pep
FNGs: None
COUNT: 4
CONDITIONS: Optimal for the purging fires of burpees.

WARMUP: Quick mosey, WMH, Good Mornings, Squats and Merkins

THE THANG: Big Boy Burpee Blackjack. 2 stations. Alternate between increasing sets at station 1 of BB Situps starting at 1, and decreasing sets of burpees at station 2 starting at 20. Mosey between stations. 210 total burpees, 210 total BB Situps.

MARY: Did some back stretches instead.

ANNOUNCEMENTS: Some yo momma jokes. Octoburpee well underway.

COT:
@Bareback and his father=in-law.
@sooner for work
all other unspoken intentions

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Playground Games

AO: middle-tooth
Q: Chunks
PAX: Oatmeal, sooner, Bad Boy, Young Pawn, Subway, Hair Band, Gump (F3 Kansas City), bluemule
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
Lackadaisical mosey around the parking lot
41 SSH
Left Over Right
Right Over Left
Willie Mays Hayes
Good Mornings
13 Forward Little Baby Arm Circle
13 Reverse Little Baby Arm Circle
13 Moroccan Night Clubs
13 Overhead Press
Shake out the Arms

Pass the Speaker Caboose is Loose Run to Playground
PAX struggled with directions of “Pass the Speaker”
It was dropped once, so 5 Burpees were done.

THE THANG:
Thang
Bear Crawl in a line around playground

Duck Duck Goose
Chase around the playground
Circle Up – Hold Plank
Get caught 5 burpees, group 5 Merkins
Don’t get caught 5 Merkins, group 5 burpees – Select again
Once you’ve either been caught or not SSH till everyone else has gone

Mosey to Tennis Court
Divided into teams for Rock Paper Scissors
Line up facing each other middle of center court
Winner must chase and tag the loser before reaching the end of the far court
1’s stayed in place while the 2’s rotated to face another 1

Mosey back to StartEx
1’s were O’s and 2’s were X’s
Tic Tack Toe
5 Merkins and Two Burpees
Run and place your token
Run back to tag partner
Go until either CAT or winner

Another lackadaisical mosey around the parking lot

Circle up for 5 mins of Dealers Choice

MARY:

ANNOUNCEMENTS:
Announcements: Sooner on Q at atlantis Thursday. 4:13 Strong first workout with new cohort this Thursday.

TAPs: Hairbands great grandmother, great aunt and uncle dealing with lots of health concerns and far away from other family. Bad Boy’s brother in law Josh. Oatmeal’s friends wife diagnosed with breast cancer. Young Pawn stepping out to have some crucial conversations with his manager.

We were able to pass out an F3 business card to a guy who stopped by at the end of the workout and wanted to know more about what we were doing.

Thanks for the honor to lead.
COT: