Tag: Splitter

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May the 4th Be With You

AO: the-castle
Q: Sunshine
PAX: Splitter, Salami, hambone, Chunks, Dilbert, Pep, Cowboy, Cash Cab
FNGs: None
COUNT: 9
CONDITIONS: Warm and muggy

WARMUP: Imperial Walkers, SSH, Good Mornings

THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.

Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Ultimate Frisbee

AO: the-castle
Q: Disc Jockey
PAX: Chunks, Splitter, Sunshine, hambone, Desk Pop, Pep
FNGs: None
COUNT: 7
CONDITIONS: Cool

WARMUP: Arm Circle, SSH, Low & Slow Squats

THE THANG: Mosey over to the HS field for some ultimate frisbee. When the disc hits the ground, a pre-chosen exercise is performed by all for 5-10 reps.
Repeat until 6:45

MOLESKINE: In the spirit of fasting for Lent, ask yourself if you desire God more than (fill in the blank).

ANNOUNCEMENTS:

COT:

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OTB Run

AO: the-castle
Q: Chunks
PAX: Splitter
FNGs: None
COUNT: 2
CONDITIONS: Dry. The rain held off.

WARMUP:

THE THANG: 3.4 mile run along the greenway. Discussed hiking trips, marathons and ultras.

Coffee followed at Just Love Coffee.

Coffee shop doesn’t open till 6:30, so discussing either extending the distance or starting at 6:00. More info to follow.

MOLESKINE:
While at coffee, we discussed how so many men are suffering in silence and choose to take their own life. As someone who struggled with depression in my past, this is all to real. Never miss an opportunity to reach out to someone, just to say your thinking about them. That can be life giving for anyone struggling. See y’all Saturday morning.

ANNOUNCEMENTS:

COT:

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OTB Run

AO: the-castle
Q: Chunks , Splitter
PAX: Splitter, Chunks
FNGs: None
COUNT: 2
CONDITIONS: Brisk at first, but could have survived with only a Tshirt

WARMUP:

THE THANG: 3.5 Mile party pace run. Discussed family, dad life, and how to grow F3 here in the north.

Started and ended at Just Love Coffee. Next week is TBD, so keep an eye on this channel.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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7 of Diamonds

AO: hendersonville
Q: Sunshine
PAX: Chunks, Pep, Splitter
FNGs: None
COUNT: 4
CONDITIONS: Cool, finally a break from the rain

WARMUP: Good Mornings, 20 Imperial Walkers, Arm Circles, Mosey

THE THANG:
7 of Diamonds around the tennis court. Each exercise performed for the allotted reps at each of the four corners before moving on to the next exercise.
7 Diamond Merkins x4
14 Big Boys x4
21 Merkins x4
28 Air Squats x4
21 American Hammers x4
14 Overhead Presses x4
7 Catalina Wine Mixers x4

Mary: Dealer’s Choice

MOLESKINE: Having a fun time struggling to get my shirt off after 84 Merkins!

ANNOUNCEMENTS:

COT: “Recover, not Rest.” In the military, when the enemy breaks contact, the proper procedure is not to sit and catch your breath, but to reposition and out-maneuver the enemy, setting yourself up for success next time. It’s the same in life. After a week’s work, don’t just use the weekend to sit and do nothing. Three of the most dangerous words in the English language are “I deserve it.” Take advantage of the break to set yourself up for success in the next step of Accelerating to Advantage.

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Sgt. Pepper

AO: hendersonville
Q: Sunshine
PAX: Chunks, Disc Jockey, Pep, Splitter
FNGs: None
COUNT: 5
CONDITIONS: Moist w/ misty rain

WARMUP: Good mornings, Imperial Walkers, SSH, mosey

THE THANG: Volleyball peppering. When the ball hits the ground, the PAX who missed it picks an exercise for the group to perform for 10 reps. Repeat until Mary.
Mary: dealers’ choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Burpees-on-a-String AO Tour

AO: hendersonville
Q: Chunks
PAX: Pep, Splitter, Disc Jockey, Sunshine, Right Said, Crawlspace, Desk Pop
FNGs: 1 Desk Pop
COUNT: 8
CONDITIONS: Warm and breezy

WARMUP: SSH, Good mornings

THE THANG:
Burpee Mountain
Mosey to the hill
Burpee Mountain
Sprint to the top, mosey to the high school
Burpee Mountain
Mosey to the football field
Choose your own adventure: PAX line up on the endzone. First PAX chooses an exercise for the group to perform while he moseys to the other end zone and back. When he returns, next PAX chooses and exercise and does the same. Go until all PAX choose an exercise. Switch to the other endzone and repeat.
Burpee Mountain
Mosey
Burpee Mountain
Mosey to Mary
Finish Burpee Mountain

Mary: Dealer’s choice ab exercises until 6:45

MOLESKINE: Two Chunks Qs, two Disc Jockey merlot splashes

ANNOUNCEMENTS:

COT:

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BOMBS

AO: hendersonville
Q: Chunks
PAX: Sunshine, Pep, Splitter, Disc Jockey
FNGs: None
COUNT: 5
CONDITIONS: Drizzle and Brisk

WARMUP:
SSH
Right Over Left
Left Over Right
WMH
Good Mornings
Little Baby Arm Circles FWD and BWD
THE THANG:
Mosey around the greenway and back to start ex

BOMBS Round 1
15 Burpees
20 Overhead Press
25 Merkins
30 Big Boy Situps
35 Squats
Mosey around the Tennis Courts

BOMBS Round 2
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey around the Tennis Courts

BOMBS Round 3
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey around tennis courts, give it all you got last 50 yards

Finished up with some P90X Yoga

ANNOUNCEMENTS:
LeanPax kick to the finish

Always an honor to lead. Excited for hendersonville rising.

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Line of Sadness

AO: hendersonville
Q: Sunshine
PAX: Pep, Splitter, Cuban Missile, Hair Band, Chunks, Disc Jockey
FNGs: 1 Disc Jockey
COUNT: 7
CONDITIONS:
Sub-freezing w/ strong winds

WARMUP:
Mosey, Abe Vigodas, Imperial Walkers, SSH

THE THANG:
3 Stations, 3 exercises at each. PAX complete 5 reps of each exercise. After finishing Station 3, return to Station 1, completing 10 reps. Reps increase by 5 each round. Repeat until Mary.

Station 1
-Merkins
-Dips
-Shoulder Taps

Station 2
-Bolt 45s

Station 3
-Big Boys
-American Hammers
-Leg Lifts

Mary
-Ring of Fire (2 rounds, 2 Merkins each)
-Captain Thors (4 rounds)
-SSH
-Plank till the end

ANNOUNCEMENTS:

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New Shoes

AO: thebuffalo
Q: Michelin Man
PAX: greyalbum, Sandlapper (David Suggs), Double Bass, Ultratecht, 40 Minutes, Splitter
FNGs: None
COUNT: 7
CONDITIONS: Climate Change

WARMUP: None

THE THANG:

1. We ran 1/2 mile out and then 1/2 mile back. We then did a set of PDICOs – 5 Pullup / 10 Dips / 15 IYTs / 20 Carolina Dry Docks / 25 Overhead Press
2. We did that again.
3. We did that again.

MARY: Solid Mary.

ANNOUNCEMENTS: Many given. I’ll note the announcements are in the thoughtfully crafted pre-blast on the #f3-nashville-general channel each week.

COT: Many given. Of note, Ultratecht was really into his colonoscopy and suggested we all get one too.