Tag: Squatter

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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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Ultimate Burpee A Clockolypse

AO: handsomizer
Q: Natural Ice
PAX: Salami, Pal, Purple Tiger, Squatter
FNGs: None
COUNT: 5
CONDITIONS: spoooky

WARMUP: none

THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.

Thats 301 burpees

MOLESKINE: do hard things

COT: lifted up the nation praying for peace and hope.

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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Where it all began

AO: toratoratora
Q: Chunks
PAX: Space Baby, greyalbum, Hot Route, 40 Minutes, Ultratecht, Squatter
FNGs: None
COUNT: 7
CONDITIONS: Wet, Dark and Fall Like

WARMUP:

THE THANG:

Running

Moving Coupons

More Running

No Burpees or Abs (didn’t feel like getting wet)

MOLESKINE:

Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.

ANNOUNCEMENTS:

COT:

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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1979 – Smashing Pumpkins

AO: pain-train
Q: Chunks
PAX: Young and Restless, Pep, G-string, Cheeks, Roadkill, FLO, Squatter, Sooie, Wolfpack, Stubs, Half Lyfe, Hooters
FNGs: None
COUNT: 13
CONDITIONS: Perfect

WARMUP: Gave a 5 minute warning for the PAX to warm up.

THE THANG:

Partner Up and mosey to grab a coupon per team

Mosey to Church parking lot

Burpee Apocalypse

Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch

Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch

Round 3
Partner 1 Run
Partner 2 – Curls
Switch

Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch

Round 5
Partner 1 Run
Partner 2 Swings
Switch

Round 6
Partner 1 Run
Partner 2 Squats
Switch

Repeato! – Got to Round 4

Was great to see some guys pushing and racing each other back to their partners.

All of us took a mosey around the van corral and sprinted back to the coupons.

Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.

Stacked the coupons and mosey’d back to Startex

Finished up with another Burpee Apocalypse and some flutters.

MOLESKINE:

Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.

ANNOUNCEMENTS:

Check Slack or ask Wolfpack

COT:

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Squatter, Crawlspace, Right Said, tampalibra, Chunks, Barney, Decaf, Touchback, Brown Slip, Laces Out, Mater, Dinky, Mosh Pit, Puppy Chow, Rocket Man, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: Dark, Damp and Humid – Where is fall?

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).

For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.

MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.

ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.

COT: Closing prayer let by Comic Book Guy.

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Nothing Fancy and No Legs

AO: bomber
Q: Wolfpack
PAX: CubCadet, Shy Guy, Poppa Lock, Papa Bear, Pep, Tim the Toolman, Firefox, Puzzlah, Squatter
FNGs: None
COUNT: 10
CONDITIONS: Temperature pause please

WARMUP: Random usual suspects and mosey to playground

THE THANG:

Tabata
40 seconds on 20 seconds off
Alternate between 4 exercises
2 cycles then 1 minute rest

Round 1
Dead Hang
WWI
Incline Merkins
WWII

Round 2
Swing Rows
Heel Taps
Dips
Crunches

Round 3
Dead Hangs
Alternating Leg Raises
Decline Merkins
Dead Bugs

Round 4
Swing Rows
Insert Ab Exercise Here
Incline Merkins
Alabama Prom Dates

Mosey back to Startex and a Merkin Ring of Fire to end

MOLESKINE: Pep on Q

ANNOUNCEMENTS:
The Sandwich is upon us:
1. Atlantis
2. Night Moves
3. Bomber
4. Little olive on a toothpick on top to hold it together: Grow School!

COT: Gratitude :pray: