Tag: Spinal Tap

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Lets play with the cones

AO: titan
Q: Choo Choo
PAX: Goose, DintyMoore, CubCadet, GameStop, Natural Ice, Sherlock, Spinal Tap, Tim the Toolman, Choo Choo, Mayham
FNGs: None
COUNT: 10
CONDITIONS: Perfece for a workout

WARMUP: SSH, inch worm, squats

THE THANG: PAX split into 2 teams; Teams assign workout for eachother.
1- Pickup the cone: run -> pickup a cone -> burpee ladder; RNR.
2-Flip the cone: cones laid out right side up and upside down -> do a workout -> run -> flip other teams cone, 2 min timer. We did merkins, gas pumpers, v ups
3-Team suicides: one runner from each team runs and touches a pillar, while other do some workout.

MOLESKINE: Its winter and getting cold, be consistent in showing up for a workout. Once you take a break it gets harder to get back into the rhythm.

ANNOUNCEMENTS: check -f3-nashville-general

COT: we prayed out.

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Simple and Effective

AO: westeros
Q: Natural Ice
PAX: Papa Bear, Sherlock, Michelin Man, Juicy J (JBowman), Spinal Tap, Squatter, The Merchant, Tim the Toolman, bluemule, Vector, Chunks, Pep
FNGs: None
COUNT: 13
CONDITIONS: Spooky Foggy and 34F – PERFECT

WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches

THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field

Various forms of Merry in between sets as we waiting on the 6

The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)

In total we ran 1.6 miles!

Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:

Playlist was Michelin Mans highschool CD collection

https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end

MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!

ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th

COT: Prayed to see the blessing and to have a grateful heart!

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Never too late

AO: handsomizer
Q: Focker
PAX: Natural Ice, Spinal Tap, Detective Pikachu, Grape, Freakonomics, Bungee- Jeff City 3rd FQ, Hot for Teacher
FNGs: None
COUNT: 8
CONDITIONS: dry up top and wet on the ground

WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms

THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing

MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist

ANNOUNCEMENTS: please check slack

COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.

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The Rise of WEIGHTSteros!

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Michelin Man, Pep, Tim the Toolman, Black Lung, bluemule, Chunks, CubCadet, Shy Guy, Spinal Tap
FNGs: None
COUNT: 10
CONDITIONS: Hot Guy Fall

WARMUP: Warm Up OYO. Ran a quarter loop around the park.

THE THANG: DORA

1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.

MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.

ANNOUNCEMENTS: Check the Natural Ice blast!

COT: Thank you for these guys, and good weather, and healthy bodies.

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An incredibly fair workout

AO: titan
Q: Wolfpack
PAX: Pep, Chunks, Natural Ice, Tim the Toolman, CubCadet, Spinal Tap, SalPal, Cropduster, Vector, Radish
FNGs: None
COUNT: 11
CONDITIONS: Perfection

WARMUP: Mosey and the usual suspects

THE THANG:

Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.

Round 1

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Round 2

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Sprint to Startex

MOLESKINE: “That was an incredibly fair workout” – SalPal

ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18

Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!

COT: Set goals. Take action. Be patient.

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Back 2 School! 📚

AO: titan
Q: Toothless
PAX: Pep, Cropduster, Sherlock, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Pristine – gloomy but clear skies & the perfect temp. Good enough for some engagement photos! :camera_with_flash:

WARMUP: Mosey around the parthenon, pick up latecomers on the next lap which transitioned into a School Bus Indian Run – each rotation meant 15 merkins.

THE THANG: BACK 2 SCHOOL! :books:

Split into 3 groups, post up at each station with 1 timer group running the established bus route. The other 2 groups go to 1 of the first pair of stations, performing an exercise until the runners return. Repeat at the next two stations after every group has gone through each role. Split up each full rotation with a bus route indian run.

These were our “core” subjects 😉

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
– Construction started on the Parthenon in 447
– 4 Merkins, 4 Dry Docks, 7 Mountain climbers

Once PAX got back to their “homeroom” i.e. starting position, they served detention. This meant performing 20 Side Straddle Hops in silence and ending together, otherwise repeato. Repeat til successful.

After that, dealer’s choice til time.

MOLESKINE: YHC arrived early and marked out our stations in sidewalk chalk – hope others are confused throughout the day. We completed 2 full “school days” i.e. rotations through each station, and I think the 1:4 sit ups to hammers was my least favorite. Others feel free to chime in. Only had to serve one round of detention with Sherlock being the offender the first round, but the teacher let the class off easy when Pep’s cadence was slightly off of the group cadence – technically he did end on 20.

ANNOUNCEMENTS: SO MANY. Check the -f3-nashville-general channel for the latest, events really kick off next week!

COT:
– Prayers for work stress, family with sleep struggles, and starts to the school year

As always, it was an honor to lead, men! Thanks for having me out to start the day out right! Until next time –

— Toothless :tooth:

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Iron Resolve

AO: titan
Q: Chunks
PAX: Hipster, Choo Choo, Black Lung, GameStop, Spinal Tap, Young and Restless, Pep, Old Maid, Black Box
FNGs: 1 Black Box
COUNT: 10
CONDITIONS: Cool and Crisp – False Fall

WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place

THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)

Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.

ANNOUNCEMENTS:

CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo

COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.

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Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e

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The big 39

AO: handsomizer
Q: Natural Ice
PAX: Black Lung, Freakonomics, Salami, Red Skull, Cuban Missile, caprate, Spinal Tap, One Star
FNGs: None
COUNT: 9
CONDITIONS: Steamy

Warm-Up
We kicked things off with 39 Side Straddle Hops in cadence, then rolled through the usual suspects: cadence merkins, arm circles, seal claps, overhead presses, Moroccan nightclubs, and a sprinkle of imperial walkers mid–shoulder burn just to see if they’d help or hurt (jury’s still out). Closed with some light stretching.

The Thang – Part 1
Mosey to the top of the stairs.
– 13 8-count body builders
– 13 WWIs
– 13 jump squats
– Run down and up the stairs.
– Repeat 3x for a total of 39 reps per exercise.
The Thang – Part 2
Run to the benches.
– 13 dips
– 13 incline merkins
– 13 elevated Alabama prom dates
– Run to Benson Ave and back.
– Repeat for good measure.
Finisher
Cadence 8-count body builders, mosey back to StartEx, cadence Mary, and—you guessed it—more 8-count body builders.

COT
Grateful for another lap around the sun and for the men who showed up to start the day right.

ANNOUNCEMENTS: Triple Threat Convergence – Three Ring Circus next week at titan atlantis bomber

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice