Tag: Space Baby

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Partner Grinder

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, greyalbum, Hot Route, Giving Tree, Goodwill, Space Baby, Bryce Perham
FNGs: None
COUNT: 8
CONDITIONS: Clear, calm, and collected

WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort

COT:

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Makita (Anderson Fader), Space Baby, Boars head
FNGs: None
COUNT: 5
CONDITIONS: cloudy

WARMUP: Willie mays hays, forward fold, arm stretches

THE THANG: Dora: 200 ww1, squats, ssh while partner runs.

-lunges down and back, 2 times
-w/ coupon: 100 squats and curls with rifle carry every 25 reps.

MOLESKINE:

ANNOUNCEMENTS: welcome to F3 Boars Head! Also friends by the river starts sept 5

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Days of Thunder

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Ultratecht, Goose, Hot Route, Space Baby
FNGs: None
COUNT: 6
CONDITIONS: Ideal weather-wise; OSHA compliance of the AO was questionable as Shelby Community Center gets a makeover

WARMUP: SSH, Good Mornings, Willy Mays Hays, LBACs w runner’s pose stretch, mosey around the hood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Dips
• Lunges
• Repeat x2

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Pickin’ Party (last one?? Gasp) tomorrow at the Airpark

COT: prayers for Hot Route and his family as they have recently experienced the loss of a family friend. Peace, wisdom, strength to Space Baby as he is traveling to AL today to be with his father for medical tests. Gratitude from me as my son took his first steps all by himself this week

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VF3NSSS

AO: the-castle
Q: SalPal
PAX: Strutter, Pep, Salami, Space Baby, hambone, Blankingononepaxpleasecommentbelow
FNGs: None
COUNT: 7
CONDITIONS: Ick.

WARMUP: Mosey around running path.

THE THANG: Vacation F3 Nonsectarian Scripture School (VF3NSS). Three sets, comprised of a song, reading, and sketch.

Set One:
Song: Thunderstuck
Reading: Leadership
Sketch: DORA

Set Two:
Song: Roxanne
Reading: Get Right
Sketch: 7’s up the hill

Set Three:
Song: Cupid Shuffle
Reading: Live Right
Sketch: EMOM Burpees

MOLESKINE: Lots of mumberchatter.

ANNOUNCEMENTS: NIght Moves (NOTE LOCATION HAS BEEN UPDATED), CSAUP 50.

COT: Strutter’s family, career & jobs.

Stay salty Nashville.

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Sad Songs with Friends

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Hot Route, Space Baby, Conductor
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Mosey and stretches

THE THANG:

:rock: Block Work (35 mins)
3 Rounds; 20 reps each
1. Thrusters
2. Curls
3. Overhead Press
4. Bent Over Rows
5. Squats
→ Run to the far building after each round

:wood: Partner Pull-Ups – 10 mins
At pull-up bars: partner up
– P1: Pull-ups (max reps)
– P2: Plank hold
– Switch. Repeat 3x.

:man-running: Hill Work – 5 mins
– Jog backwards up the hill
– Sprint up the hill and mosey down x3

:pray: Mary – 5 mins

ANNOUNCEMENTS: 4th of July workout (see general channel)

COT: End in sight for 40 Minutes job search

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Mondays at Tora

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, Third Coast, Space Baby, Goodwill, Longcut
FNGs: None
COUNT: 7
CONDITIONS: perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm circles, Arm stretches

THE THANG:
-Dora: 200 squats, merkins, SSH, while partner runs
-More Dora: 300 dips while partner run
-Lunges down and back
-Circle of Mary

ANNOUNCEMENTS: Cornelia Fort Pickin Party this Saturday

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Re-Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Goodwill, Space Baby, Third Coast, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: Perfect (although maybe too much light for those who prefer to workout under the cover of darkness :slightly_smiling_face:)

WARMUP: Mosey and standard stretches

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

COT: Some gratitudes and some challenges. All in it together.

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Another Great Morning

AO: toratoratora
Q: 40 Minutes
PAX: Goodwill, greyalbum, Ultratecht, Space Baby, The Bobs, Long Cut
FNGs: None
COUNT: 7
CONDITIONS: Ideal

WARMUP: Jog / Stretch

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

ANNOUNCEMENTS: Come out to the next Pickin Party!

COT: Lots to be grateful for and lots of challenges!

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Make it Rain

AO: toratoratora
Q: 40 Minutes
PAX: Third Coast, Goodwill, Ultratecht, Space Baby
FNGs: None
COUNT: 5
CONDITIONS: Rain

THE THANG: Just running today, 4 miles at about a 9:30 pace. Beautiful views on the bridge to Two Rivers.

ANNOUNCEMENTS: Pickin Party this Weekend

COT: Family health and job stuff