Tag: Strutter

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a vertical take of F3 Race City’s #theProstitute

AO: handsomizer
Q: Strutter
PAX: Freakonomics, Old Maid, Salami, Rocket Mortgage, Cuban Missile, Patty, Strutter, Hemmingway
FNGs: None
COUNT: 8
CONDITIONS: Hot but at least there was no breeze.

WARMUP: 15 IC SSH
10 IC ISS
10 IC Hillbillies
10 IC Abe Vigodas/Windmills

THE THANG: Mosey to the parking garage. This workout is typically performed around a city block, today we used floors of the parking garage. The exercises were performed in the patern as follows:
1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-6-5-4-3-2-1

The exercises were as follows:
1- 5 burpees
2- 10 merkins oyo
3- 15 slow deep squats in cadence
4- 20 Carolina Dry Docks
5- 25 LBC in cadence
6- just a quick turn around

Each exercise was followed by a short Mosey to the opposite end of the parking garage. So there were a lot of ups and downs.

MOLESKINE: It was interesting to see a few people lined up to see Green Day tonight at Geodis.

ANNOUNCEMENTS: Labor Day convergence.
September 11th convergence.

COT: Prayers for peace for Patty’s friend Tom.
Hemingway asked for prayers for his Aunt and a cousin.

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Bust a Move

AO: handsomizer
Q: Old Maid
PAX: Spinal Tap, Rocket Mortgage, Freakonomics, Strutter, caprate, Dragon Spark, Natural Ice, Cuban Missile, Old Maid, Young and Restless, Donkey Hammer, Patty
FNGs: None
COUNT: 12
CONDITIONS:
Clear, blue, and 22

WARMUP:
Good mornings OYO
Hamstring stretches
Willie Mays OYO
SSH

THE THANG:
Non-stop fun paired with some glorious tunes.

1. Squats – Flower by Moby
2. Mosey to stairs- You Make My Dreams (Come True) by Hall & Oats (3:11)
3. Low Plank, Merkins, Side Planks, more
Merkins — I Love Rock N’ Roll by Joan Jett
4. Stair run (x3) – Watch Your Step by Ted Hawkins
5. Bear Crawls, Tricep Dips, Mosey to turf –
Bust a Move by Young MC
6. Circle Burp (Up Downs) – The Spark by
Kabin Crew
7. SSH, Mosey – Fire In My Soul – Tom
Staar Remix
8. Bicycle Crunches, WWls, American
Hammers — Gas Pedal Dave Audé Remix
9. Frog Jumps, Flying Nuns (Lunge walk with little baby arm circles) – Come and Get Your Love by Redbone
10. Merkins low and slow, Planks – End of the Line by Traveling Wilburys

MOLESKINE:

ANNOUNCEMENTS:

– Convergence w/ Detention coming up soon
– Natural Ice is looking for 2ndf suggestions
– Something else I can’t remember

COT:
– Prayers for those training for half and full marathons
– Prayers for injuries and recovery

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Queen of the Stairs

AO: handsomizer
Q: Grape
PAX: Strutter, Focker, Spinal Tap, Natural Ice, Freakonomics, bluemule, Patty, Salami, caprate, Old Maid
FNGs: None
COUNT: 11
CONDITIONS: wonderful, especially with the sounds of Freddie Mercury in the background

WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs

THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks

MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.

ANNOUNCEMENTS: check slack, things seem a little slow?

COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more

:grapes:

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Sprintsssss

AO: atlantis
Q: Siri
PAX: Toothless, Wolfpack, SalPal (retired), Strutter, Tea Party
FNGs: None
COUNT: 6
CONDITIONS:

Dry ground, wet air :trident:

WARMUP:

Jog around park with skips, side shuffles, karaoke. Stop and do merkins in cadence – accomplished 50 4-count merkins during warmup.

THE THANG:

Sprints/speed work around the parking lot. Sprint long stretches, jog short stretches. X4 laps. 2 minute dynamic rest in between with 30s jump squats, 30s high knees, 30s low plank mtn climbers, 30s Freddie mercuries.

One round of Bear crawl to Pizza Hut, Lt. Dan back

MOLESKINE:

Sorry Wolfpack :leg:

ANNOUNCEMENTS:

9/11 Convergence somewhere
9/14 10th Birthday celebration of F3 Nashville at Stonewall

COT:

Prayers for undisclosed prayer requests.

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Pass the torch at The Castle

AO: the-castle
Q: Strutter , Sunshine
PAX: Chunks, Dilbert, Red Skull, hambone, Strutter, Sunshine, 88, Project, Double Dribble, Rough Rider
FNGs: 2 Double Dribble, Rough Rider
COUNT: 10
CONDITIONS: Glorious. You should have been there!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Wake, wake up (it’s the first of the month). -Bone Thugs-N-Harmony

AO: greenmachine
Q: Goose
PAX: Focker, Sherlock, Cowboy, moneyshot, Black Lung, Michelin Man, Cal Worthington, Strutter, FeelTheBerns, Hall Moniter
FNGs: None
COUNT: 11
CONDITIONS: Steamy

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
-Dora: 400 SSH while partner runs to midfield and back.
-Lunge goal line to goal line with 10 squats every 10 yards, down and back.
-Run goal line and back with 10 merkins at opposite end, countdown 10 yards each trip.
-Bernie Sanders down and back

Circle of Mary

ANNOUNCEMENTS:
– Tuesday Brewsday this Tuesday at 12 South Taproom
– Detective Pikachu needs help moving this weekend

Prayers for Blueliner has a speedy recover.

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Newborn BD

AO: the-castle
Q: Sunshine
PAX: hambone, Strutter, Dilbert, Donatello, The Rod (DR)
FNGs: None
COUNT: 6
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Dragonslaying and Other Recreational Activities

AO: handsomizer
Q: SalPal
PAX: Black Lung, Freakonomics, Strutter, Cuban Missile, Rocket Mortgage, Frasier, Betty Ford, Patty, Natural Ice, Blueliner
FNGs: None
COUNT: 11
CONDITIONS: Epic

WARMUP: WMH + Mosey

THE THANG: Tiamat is a legendary five headed dragon goddess with high armor class, limited magical immunity, elemental resistance, the works.

How do you take down this dragon? Sweet sweet sustained damage per second.

Start with 1 Durpee at the bottom of the stairs. Run up to each landing and back, doing a durpee at the bottom. Each landing is 5 Dips, 5 Derkins, 5 Dive Bombers, 5 Diamond Merkins.

Repeato, increase Durpee by 1 and landing reps by 5. Finish doing 5 durpees at the bottom and 25 reps at each landing.

MOLESKINE: Black Lung made a healing joke. I laughed/coughed up blood.

ANNOUNCEMENTS: A lot happening. Bourbon run (see Strutter), Brew Ruck, Hunger Games, Night Moves, Castle Run, Gulliver’s Travels.

COT:
Lift up the men who need F3.

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Kudos on a Job…Done

AO: the-discipline
Q: hambone
PAX: DintyMoore, Chunks, Strutter, James Adams, Under the Table, Highway BBQ, Country Parkour, Puma (aka Trophy Husband aka Cougar Slayer), Catchers Face (aka Mit Face)
FNGs: 2 Puma (aka Trophy Husband aka Cougar Slayer), Catchers Face (aka Mit Face)
COUNT: 10
CONDITIONS: Ominous

WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.

THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).

Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.

Mini Mary

MOLESKINE:

I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.

That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.

So you get up and go chase it anyway. That’s just how it works.

ANNOUNCEMENTS:

Brewruck
Game Night

COT: Prayers and thankfulness for our continued growth as men.