Tag: Spinal Tap

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AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Blueliner, Spinal Tap, Natural Ice, Freakonomics, Salami, Old Maid, Cuban Missile, Frasier
FNGs: None
COUNT: 11
CONDITIONS:

WARMUP: Nah, Lets’ get into it.

THE THANG:
Divided PAX into two teams by counting off 1’s and 2’s. Didn’t think this would be that much of a struggle for the PAX, but it is Friday.

Each team grab a coupon and caboose is loose run passing the coupon to the back and sprint to the front.

Stopped at the back parking lot for the thang

I used the prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block” to create the workout and I think it delivered

Station 1: Relay Run (5 minutes)
– Teams line up at the starting point.
– One member from each team runs to a designated point (50 yards) carrying the cinder block, drops the block, and runs back to tag the next team member.
– The next member runs to the block, picks it up, and returns to the start line.
Station 2: Block Exercises (10 minutes)
– Each team performs the following exercises with the cinder block. Teams rotate after each member completes their set.
1. Cinder Block Squats (10 reps per member)
2. Cinder Block Overhead Press (10 reps per member)
3. Cinder Block Curls (10 reps per member)
4. Cinder Block Tricep Extensions (10 reps per member)
Station 3: Team Circuit (10 minutes)
– One team member performs the exercise with the cinder block while the rest of the team does a bodyweight exercise. Rotate after each member completes their block exercise.
1. Cinder Block Thrusters (10 reps) – Rest of the team does Plank
2. Cinder Block Lunges (5 reps each leg) – Rest of the team does Mountain Climbers
3. Cinder Block Rows (10 reps each arm) – Rest of the team does Flutter Kicks
4. Cinder Block Russian Twists (20 reps) – Rest of the team does Burpees
Station 4: Block Carry Relay (10 minutes)
– Teams line up and each member takes turns carrying the cinder block around a 100-yard loop.
– While one member is running with the block, the rest of the team is doing continuous exercises:
1. Round 1: Merkins (Push-Ups)
2. Round 2: Squats
3. Round 3: Plank
4. Round 4: LBCs (Little Baby Crunches)

PAX did some laps with sprints between each station.

Made our way back to Startex with the coupons, but set them down and did another sprint to the finish.

Ended with about 3 mins of Mary
MOLESKINE: :
Always and honor to lead you men.
COT:
Happy Father’s Day to all the dads
Congrats to Frasier for a big week last week
Sign up for the 5k on July 27th at this illustrious AO.

Till next time. Strength and Honor
Chunks

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My Eras Tour

AO: titan
Q: Puzzlah
PAX: DintyMoore, Spinal Tap, Old Maid, Tim the Toolman, Salami, SalPal, Michelin Man, Elmer (DR from Raleigh), Escobar (DR)
FNGs: None
COUNT: 10
CONDITIONS: Reminiscent of the glory years

WARMUP: Mosey around the park. Stretch: World’s Greatest Stretch, Calves.

THE THANG:
My eras were an attempt at 4 decades of fitness, so 4 sets of workouts that were organized around my athletic endeavors of hockey, basketball through high school, football through college, Rugby through my 20s, and a classic F3 dora that got edited for time. I would have incorporated a lot more sprinting (suicides, 55s, etc.), but I have been working through some foot pain (Thanks to Spinal Tap for the recs that I will try out).

Hockey/Plyometric station:
– Broad Jump
– Speed hop
– skaters
– skaters with a pause
– launch off one leg into a sprint

Basketball/Lower Body station:
4 rdsx10 reps each of:
– Air Dramas (Squat then extend up onto your toes)
– Hold squat shoulder circuit (Palloff press)
– Iron Mikes
– Tuck Jumps

Football/Full Body:
38 Up Downs going around the circle like Dan Campbell in that Hard Knocks episode.

Rugby-ish:
4 rds of:
– Bear crawl 10 m
– 10 Dancing Bears
– 10 Merkins
– Sprint Back 10 M

F3 pivot to a few rounds of partner lateral runs 20 m, while partner does plank shoulder taps, then Freddie Mercuries, then SSHs. Not quite enough time for a Dora.

about 8 minutes of Mary back at the flag.

Described some of the srummaging techniques that I pivoted away from during coffee that I will come back to in the future after some encouragement.

MOLESKINE:
As I was looking at the environs on Google Maps to plan out the Q, I noticed that the landmark that our alphabet overlords highlight is the Taylor Swift Bench. I didn’t know it was there and didn’t bother to seek it out, but modern stardom, longevity, and fandom/activism were discussed. A bird that had seen better days awaited us where I put down cones to warn us of what was to come.

ANNOUNCEMENTS:
2.0s welcome at bomber on 6/14
Salami Dash at the Castle 5k that includes tickets to future Nashville SC game
f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989
COT: Prayers for travel, discretion with new work opportunities, and Pep DR in San Francisco.

Appreciated this fine group of HIMs for my first Q at Titan working through some beginner’s trudge.

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Sneaky Murph

AO: westeros
Q: Grape
PAX: bluemule, DintyMoore, Michelin Man, Pep, Spinal Tap, Tim the Toolman, Breadsticks, Hedwig, Wedding Singer, Poutine, Griswold, The Pharmacist, Spear
FNGs: 3 Griswold, The Pharmacist, Spear
COUNT: 14
CONDITIONS: great weather for no sleeves

WARMUP: typical shoulder burner

THE THANG: sneaky Murph
Ran to the top of Love Hill and stopped at various points to do Merkins, completed 200

Took in the sunrise with several other groups of lovers

Ran back down to the playground with stops at various points to do squats, completed 300

Pull ups to failure at the playground

Back to startex with a sprint along the way

MOLESKINE: really glad we had a moment to catch our breaths at the top of the hill, it was great getting to take in the sunrise over Nashville with brothers

ANNOUNCEMENTS: 2.0 workout on 6/8! Check f3dads for more details, but come on out!!!

COT: praises for Hedwig for landing the job, prayers for Breadsticks as he moves in 2.5 weeks, prayers for Pep for work travel (or maybe Comi-Con, who knows)

:grapes:

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Diesel 13

AO: greenmachine
Q: Grape
PAX: Movin On Up, Spinal Tap, Focker, Haggis, FeelTheBerns, monster biscuit, moneyshot, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: 55 degrees is just perfect

WARMUP:
34 SSH
17 LBAC F
17 LBAC R

THE THANG: this was a Shaq themed workout since it was my 34th bday and he is the best to ever wear #34

4 laps around the track (Shaq won 4 titles)

Diesel 1-2-3

24 Iron Mikes (PPG)
52 Merkins (FT %)
61 squats (career high points)
117 dry docks (playoff steals)
216 LBC’s (playoff games)
Runner goes to 50 yard line and back

Thunder burpees

Can’t touch this sprints

10 MoM

MOLESKINE: had a blast celebrating my birthday with yall! Always remember…destiny favors the prepared

ANNOUNCEMENTS: 2.0 workout on 6/8, brewsday coming up next week as well

COT: prayers for Yuri, for Michelin Man, for Focker, and many other who are battling physically, spiritually, and emotionally

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Last Minute

AO: westeros
Q: Grape
PAX: Vector, Pep, Hedwig, OfficeSpace, SalPal, Spinal Tap, DintyMoore, caprate, Tim the Toolman
FNGs: None
COUNT: 10
CONDITIONS: beautiful, the only thing gloomy was SalPal’s attitude

WARMUP: SSH, LBAC, OH Press

THE THANG: DAVIDs
Derkins
APD’s
V Ups
Irkins
Dips

Several sets of this with some moseys

Tennis court Mary and ping pong (exercises at the four corners, fifth group would travel to a corner and start doing the exercise and supplant that group who would then travel to the next corner, etc)

Mosey to the stairs for three sets of a baby Bearway

Mosey to startex for more Mary

MOLESKINE: it was fun whipping something up on the fly! If you would have told me two years ago that I would be leading a workout group of 10 guys and would be able to fill a 45 minute workout with virtually no prep, I would have thought you were crazy. Grateful for what this organization has meant to me.

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: prayers for friends and colleagues who have lost loved ones

:grapes:

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Salute to Lt. Dan

AO: westeros
Q: Toothless
PAX: Vector, Tim the Toolman, bluemule, Spinal Tap, Natural Ice, Andrew Flood, DintyMoore, Breadsticks, Salami, hambone, Chunks, Pep, Michelin Man, Siri, Solo Cup, caprate, Cheech, Hot Wax, Jockey, Hedwig, Underage
FNGs: 2 Hedwig, Underage
COUNT: 21
CONDITIONS: Sublime overcast morning, light mist from the field sprinklers

WARMUP:
20 x SSH
12 x Willy Mays Hays, 2 each side
30 count x toe touch
30 count x flamingo, both sides
1/2 mile light mosey around park perimeter

THE THANG: Four Corner Dora
Partner travels around 4 corners with a mosey/shuffle/bernie/shuffle per the 4 sides

PAX wait for 6 to rotate (low plank/pick up reps), Lt. Dans to rotate between each station

Corner One: 50 Iron Mikes (2 ct)
Corner Two: 100 Jump Squats
Corner Three: 200 Bonnie Blairs (2 ct)
Corner Four: 400 Side Straddle Hops

Wrapped with some prisoner squats, reverse lunges, star jumps, and sprinters stretch to bring us to time.

MOLESKINE:
PAX were surprisingly good natured about the exercises, but the conditions were just right and the group energy was high so I think we all felt a lift from the good vibes. Stereotypical rock playlist did not distract from the chatter but gave rhythm to the calisthenics.

It was an honor to have men from the Asgard region in town as well as Jockey from across the pond! Also had two FNGs from DintyMoore, great to meet them and welcome them in to this crazy thing we do.

Coffee at Dose was exceptional, took over the whole cafe & got a little rowdy. :coffee:

ANNOUNCEMENTS:
– may-you-pull-up continues, never too late to join!
– Fresh cohort for thestronghold starts this Thursday

COT:
YHC had an injured wrist, hence the leg day, so my message was for the PAX to appreciate the health we all had that allowed us to get up and get out to a workout, and to not take what isn’t promised for granted.

Prayers for Siri with summer childcare, Pep with his current project at work, and FNG Hedwig for job prospects.

As always, it was an honor to lead, men!
— Toothless :tooth:

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In my head take 2

AO: handsomizer
Q: Grape
PAX: Pep, Natural Ice, Spinal Tap, Frasier, caprate, Black Lung, Old Maid
FNGs: None
COUNT: 8
CONDITIONS: very pleasant, unlike the attitude of the lady setting up for Vandy commencement

WARMUP: 15 SSH
10 good mornings OYO
10 WMH OYO
10 LBAC F
10 LBAC R
Mosey to the bottom of stairs (a couple burpee stops along the way)

THE THANG: Partner up
Run the stairs while other partner does exercises
Change exercise with each new song

Derkins/irkins
Squats
Burpees
Ab thrusters
Lunges
WW1’s
Monkey humpers
Back to startex with some Mary stops along the way

COT: prayers for Pep in his search for a project and for parents approaching summer

:grapes:

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

WARMUP: Warmup mosey to courts + active stretches upon arrival.

THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.

MOLESKINE: (Can someone tell me the difference between this and announcements?)

ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest

COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.

Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.

Always a pleasure to lead. Sally out.

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Mindfulness

AO: handsomizer
Q: Chunks
PAX: Spinal Tap, Grape, Right Said, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Pleasant

WARMUP:
Mosey to the Parking Garage
Normal warm up of SSH, Imperial Walkers, Little Baby Arm Circles
THE THANG:
Exercise at the bottom of the ramp, mode of travel up the ramp to half way do the exercise again, mode of travel to the top of the ramp excercise again
Exercises: Merkins, Hand release merkins, big boy situps, LBCs, Lunges, Jump Squats
Mode of Travel: Bear Crawl, Lunges, Mosey, Bernie

Pass the Speaker Caboose is loose run back to the startex
MOLESKINE:
Reach the top of the parking garage
Paused for a moment to take in the sunrise and think about the meaning of the upcoming Easter Weekend.
Shared a little bit of what I said at my Grandfathers funeral about being present in everything we do

ANNOUNCEMENTS:
4:13 Class in need of encouragement, so make plans to come and encourage these men as they start a new life.
UFC 300/BBQ on 4/13/124 in Hendersonville. Check out 2ndf for details
Plankpril startes 4/1/24. Check slack for all the details

COT:
Closed in prayer for Easter and all of us dads to be present with our kids.