Tag: Spinal Tap

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40 second soul crusher

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Puzzlah, Natural Ice – CBO, Old Maid, Steak Knives (F3 Cape Fear), Butter Knife – F3 Knoxville, @duece-and-a-half
FNGs: None
COUNT: 8
CONDITIONS: misty and warm

WARMUP: the usual

THE THANG:

40 seconds max with 5 second transition of the following: merkins, squats, Carolina dry docks, lunges, burpees, shoulder taps. Sprint to next level in the garage and repeat 5 times.

Throw a round of bear crawls in, two rounds of max dips, and a few downward dogs at the end.

ANNOUNCEMENTS:
Natural Ice – CBO is hosting a Superbowl party. Hit him for more details.
COT: traveling mercy for the great down range guys who came out. Remember to be present and reflect on the good things God has given us.

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Dirty Dora

AO: titan
Q: Natural Ice – CBO
PAX: Sherlock, Spinal Tap, bluemule, CubCadet, Tim the Toolman, Right Said, Pep, Steak Knives (F3 Cape Fear), Natural Ice – CBO, Aquaman, Deuce and a half
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey

THE THANG: Dirty Dora

Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.

After completion we went for a bear crawl up the hill, because we do hard things.

ANNOUNCEMENTS: Lean Pax is getting close to completion

COT: Prayers were lifted!

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7 PAX for 7 Degrees

AO: titan
Q: Right Said
PAX: Cropduster, Pep, Spinal Tap, bluemule, Tim the Toolman, Aquaman
FNGs: None
COUNT: 7
CONDITIONS: 7 degrees with a little wind making it feel colder

WARMUP: mosey around the promenade
good mornings and Willy Mays Hayes

5 Minute Musical Dance Experience:
Song: When a Fire Starts to Burn by Disclosure
SSHs for the duration but every time you hear the word “fire,” 1 burpee

THE THANG: DORA
100 merkins
200 squats
300 LBCs
partner bear crawls to the parthenon door

MOLESKINE: “Be a thermostat, not a thermometer”

ANNOUNCEMENTS:

COT: short and sweet. Gratitude for every worker who has to be outside today.

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The Sign

AO: titan
Q: DintyMoore
PAX: Firefox, bluemule, Chunks, Right Said, Blueprint, Tim the Toolman, Black Lung, Crawlspace, CubCadet, DintyMoore, Pep, Puzzlah, Sherlock, Spinal Tap, Good Morning America, Aquaman
FNGs: None
COUNT: 16
CONDITIONS: clear and crisp

WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance

THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs

Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)

MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI

ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold

COT: Silent Meditation for 30 seconds

Up Next : Right Said

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Stairway to Heavens

AO: handsomizer
Q: Natural Ice – CBO
PAX: Shingles (F3 Wichita), Freakonomics, Old Maid, Grape, Spinal Tap, Purple Tiger, Natural Ice – CBO
FNGs: None
COUNT: 7
Conditions: Frosty and brisk. Perfect weather to embrace the gloom and crush the stairs.

Warm-Up
We started off with a basic warm-up to shake off the morning chill and get the blood flowing: SSH, Stretches, Merkins, all the stuff

The Thang: Stairway to Heavens

Here’s a polished version of your text with minor adjustments for clarity and flow:

We completed a series of Stairway to Heavens on the 92-step staircase. The Pax performed an exercise movement up to the first platform, ran back down to the base, completed a burpee, and then ran up to the second landing to repeat the exercise. This process continued for all five landings, finishing with a final burpee at the top of the stairs. The movements included bear crawl push-ups (Bearway to Heaven), bunny hops, backward crab dips, squats, and lunges.

Thanks again for the opportunity to lead!

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New Year, New You

AO: titan
Q: Grape
PAX: bluemule, Natural Ice – CBO, Right Said, Pep, Vector, The Merchant, hambone, Canned Heat, sooner, Spinal Tap, Shingles (F3 Wichita), Esposa, Tim the Toolman, Papa Bear, DintyMoore
FNGs: None
COUNT: 16
CONDITIONS: perfect for new beginnings

WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats

THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group

Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats

Mosey to the ellipse

Change partners, timer is running lap around the ellipse

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats

Back to startex to do like 3 more merkins each to make sure we hit our number

MOLESKINE: Every new beginning comes from some other beginning’s end

ANNOUNCEMENTS: Leanpax 1/6

COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan

:grapes:

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Christmas Light Alert

AO: westeros
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful

WARMUP: The usual warmups with a few extra stretches

THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.

ANNOUNCEMENTS: Lean Pax is almost here!

COT: Prayers for Courage in the New Year

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12 Days of Christmas

AO: handsomizer
Q: Wedding Singer
PAX: Umbrella, Purple Tiger, Wedding Singer, Salami, Freakonomics, bluemule, Natural Ice – CBO, Spinal Tap
FNGs: None
COUNT: 8
CONDITIONS: cool and crisp

WARMUP:
Disclaimer
Recognition of Umbrella, who allowed YHC to freely steal and modify (including the notable absence of even a single Michael Buble song on the playlist this time!) his long-standing tradition and recent beatdown at the-racetrack Mosey to the bottom of the steps

THE THANG:

12 Days of Christmas
Day 1 – 8 count Body Builder
Day 2 – Apollo Onos
Day 3 – Worst Merkin
Day 4 – Lt. Dan
Day 5 – Burpees
Day 6 – Storm squats
Day 7 – WWI or WWII
Day 8 – Windmill Merkins
Day 9 – Iron Mike’s
Day 10 – Makhtar N’Diayes
Day 11 – Mountain Climbers
Day 12 – V-Ups

The day corresponds with number of reps. Start on Day 1 and then run lap up the stairs and back down the ramp. Day 2 then 1, run. Day 3 then 2 then 1, run…until you finish or time. 2 is 1 for all applicable exercises. That fact, along with the long set of stairs and ramp back down proved to be too much for any of the PAX to complete the work, but several got to Day 10!

Mosey back to startex

MARY: n/a – called for time

ANNOUNCEMENTS: F3 Franklin 10-year anniversary beatdown Saturday 1/4 at Pinkerton Park – 0630

See elsewhere on Slack for deets about New Year’s Day convergence and Lean PAX

COT: Reminder that F3 is first and foremost a leadership organization. It is in our Mission statement

Always an honor to lead.

Stay strong and keep signing-

WS

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2 steps forward, one step back

AO: handsomizer
Q: Grape
PAX: Red Skull, Black Lung, Spinal Tap, There was one other, I’m sorry
FNGs: None
COUNT: 6
CONDITIONS: we stayed warm

WARMUP: normal

THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout

MOLESKINE: thank you for letting me take out my frustration

ANNOUNCEMENTS: Leanpax etc

COT: thanks for sharing your hearts with me

:grapes: