Tag: Subway

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What’s a TikTok?

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, Subway, Oatmeal
FNGs: None
COUNT: 4
CONDITIONS: Hot and Humid

WARMUP: Jog around Atlantis, ending at the Pizza Hut

THE THANG: Insane Movements Tabata

4x4x45 Seconds On, 15 Seconds Rest
– Broad Jump w/ Plank Hand Walk
– Forward Kick Breakdancing BS
– Merkins (the youth still do pushups apparently)
– Kneel Squats
Rd 2:
– Squat to Frog Jumps
– Seated Leg Lift Toe Touches
– Pogo Jump Lunge (Iron Mikes w/ extra steps)
– Scissor Jacks (w/ perfect synchronization between Puzzlah and yours truly

Ab workout that inspired this:

Lay down in front of a wall, put feet flat on the wall, legs a little less than 90 degrees.
– Touch the wall w/ alternating hands, 100x
– Touch the wall w/ both hands, 50x
– Elbows to knees, 50x
– Opposite elbow to Opposite knee, 100x

MOLESKINE: Subway enjoys Jamie xx more than Freddie Gibbs

ANNOUNCEMENTS: Brewsday next week on Aug 5, Nerf Gun fight tonight, CSAUP recruiting for Clydesdales

PLAYLIST: Some of my favorite releases from 2025 so far, cheated and added some Kendrick because it still slaps
https://open.spotify.com/playlist/40MiRToNXL29kKMzVSg3qZ?si=865df54041184b8e

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Pep travels outside of Green Hills

AO: atlantis
Q: Pep
PAX: DintyMoore, Oatmeal, Toothless, Subway, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: comfortable late spring

WARMUP: oyo before 5:30 start

THE THANG:
Rectangle:
Two times
– one partner runs the baseball field
– Second partner does a slower travel
– Switch when runner gets to other partner
– Four slow travels
– Komodo dragons
– Murder bunnies
– Bear crawl
– Crab walk
– 11’s
– squat
–
Burpees

MOLESKINE:
I missed SalPal at his home AO.
Grateful for those who did choose to work today.

ANNOUNCEMENTS:
July 4 convergence at handsomizer

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Back Attack

AO: atlantis
Q: Pole Dancer
PAX: porcelain, CubCadet, Subway, Oatmeal, SalPal
FNGs: None
COUNT: 6
CONDITIONS: COMFY

WARMUP: SSH x20

THE THANG: Attacking the back with each half of the remedy to back pain- stretching and strengthening!

Started with some static stretching, good mornings, and shoulder stretches. Flowed into a quick yoga routine from sun pose into warrior 1 & 2, triangle pose, back up and down into the other side. Then downward dog into cobra, back to downward dog, into runners lunges, with a twist on each side.

Mosey over to the swings to elucidate how much we work our chest compared to our backs. 4 sets of 10 bodyweight rows on the swings, paired with 10 pushups. Safe to say the pushups were quite a bit easier.

Lunge back to startx because glute and hamstring strength is the foundation of a strong lower back! Then 3 sets of 45 second tubota style exercises mixing back and lower body;
– Dumbbell flys
– Alabama Prom Dates
– Cinderblock deadlift
– Squats
– Exercise band extensions
– Clamshells

Finished out with a round of Mary because core strength is also critical for back support.

MOLESKINE: Oatmeal is in 3 cults currently applying for his 4th. Subway thinks Juvenile’s name is Jeremy

ANNOUNCEMENTS: Brewsday next Tuesday and YHC will be in attendance! Second drink is on moneyshot

COT: Prayers for kids getting out of school and a family dealing with a miscarriage.

PLAYLIST: very subpar performance from the gallery trying to guess song title and artist of songs with “Back” in the name. I think we hit on 5/13 and burpees ensued for each wrong answer.
https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=f164a41916c747b3

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ULTIMATE

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Subway, Right Said, sooner, Toothless, Oatmeal, Siri, Chunks, porcelain
FNGs: None
COUNT: 10
CONDITIONS: Warm and Dry

WARMUP: Mosey around the field, active warmups, static stretching

THE THANG: ULTIMATE!

5 on 5 game featuring many downfield hucks, Oatmeal serving up assists left and right, Toothless’s heart rate reaching 225, and a beautiful snag by SalPal over the top of my dome to tie up the score in the last minute. Great time out there today shaking the rust off!

ANNOUNCEMENTS: Brewsday on Tuesday

COT: Prayers for all the fathers out there, both with us and the dearly departed

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HR Visits Atlantis on a Q-Swap

AO: atlantis
Q: Cowboy
PAX: SalPal, Oatmeal, sooner, porcelain, Subway, Siri, Puzzlah
FNGs: None
COUNT: 8
CONDITIONS: Hints of Rain Drops, 56º Breezy

ONBOARDING:
After mingling and chatter we started with some stretches.
SSH with some silent team building on 2nd round.
WMH, DonQs, Heels to Nuts,
Welcome to F3 – we are glad you joined us here at F3 and I am sure you are glad to have a place to be this morning in the Gloom. As a member of the Atlantis branch of F3 you should know the Mission and some key historical facts of F3.
We started with 11 points and each right answer reduced the buyin obligation. 4 Questions. Each right answer was subtracted from 11. 3 right answers.
8 Burpee Ladder:

TRAINING DAYS: Parking Lot Training (Oatmeal Style)
Skips, Bernie Back
Karaoke Burnie Back
Bernie Down, Sprint Back: 50%, 70%, 100%

TEAM BUILDING: Dora Style: Pair Up, Exercise on sidewalk by baseball field while parter runs the bases
100 Merkins
200 Crunchy Frogs till fail – Ukrainian Hammers to finish
300 Squat Thrusters
Follow the Boss around
PERFORMANCE IMPROVEMENT PLAN: At Playground
Exercises while partner runs around the playground and thru the boulders.
Wall/Box Jumps
Dips
Alternating Step Ups

Park People’s Run – Outer Loop – Pass the speaker, burpee and to the front
OFFBOARDING – Mary Dealer’s Choice

ANNOUNCEMENTS:
Spring Fling This Sunday
PlankPril
Merkin Challenge ongoing

COT:
Siri’s M’s Cousin – chemo

MOLESKIN – It was a privilege to join the esteemed men of Atlantis. It has been a long time since there and a quality group it is. Pole Dancer is running a good operation indeed, but there was some chatter about needing to upgrade the coffee game. I did bring a premium coffee experience and ma available for consultation. Toothless and Betty Ford have taught me everything I know.

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If F3 existed 80 years ago…..

AO: atlantis
Q: CubCadet
PAX: SalPal, Chunks, Firefox, Right Said, Pole Dancer, Toothless, Young and Restless, Subway, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Colder than we expected

WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”

Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.

THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).

– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.

Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.

Fit in 30 reps of flutter kicks before time.

MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).

ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.

COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.

Thank you for the opportunity to lead.

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Merry Christmas from the family

AO: atlantis
Q: sooner , Oatmeal
PAX: Oatmeal, Toothless, Pole Dancer, Siri, Subway, SalPal
FNGs: None
COUNT: 7
Active warm-up

Mozy over to pizza hut

Santa appears out of the gloom… he looks a lot like oatmeal

Christmas Night
Santa/Oatmeal pulls a gift out of the bag and the PAX has to deliver; The pax are reindeer, led by rudolph who have to deliver gifts. Each round, Santa/Oatmeal picks off a pax from the reindeer who does an exercise while the rest of the pax delivers to playground locations specified on the card; santa’s crew of injured reindeer grows during each round of present delivery

Gift delivery travel: Native Reindeer Run around the water tower to “Whoville” aka the playground

Penalty for forgetting rudolph

Christmas Morning
Open each gift to find two unique exercises (25 each). One is naughty and one is nice. Flip a disc to determine exercise. Gating price to either be nice or get forgiveness for being naughty is Christmas/Oatmeal trivia.

Bag 1: ice skaters / Mountain jumpers; each side is half
Bag 2: elven merkins / eleven flutters aka hand release merkins with a star Superman or reverse flutters (low plank + flutter kicks); 4 ct
Bag 3: Frosty jumps / walks; low squat duck walk or broad jump; 1 is 1
Bag 4: Twinkling Star of Bethlaham or manger madness aka side straddle hops 4 CT or star jumps but with 180 rotation); 1 is 1
Bag 5: Ornamentation or Tree toppers aka plank ups or one-legged alternating box jump reaching for the tree top on the jump; each side is half
Bag 6: sleigh rides or Jingle bell rock aka Supermans or happy crunch frogs but with arms elevated verticaly instead of horizontally; 1 is 1
Bag 7: Christmas mornings aka 8 CT body builders; 1 is 1… We didn’t do this one

Santa had a loose interpretation of the rules. We did exercise for the record.

COT: healing, comfort and guidance

HANDS DOWN BEST COFFETETERIA OF THE YEAR, NO ONE IS CLOSE, ITS NOT A COMPETITION, POLE DANCER/TOOTHLESS COMBO WON. EASILY. THEY’RE OFFICIALLY ON THE NICE LIST.

tag your favorite trivia question in comments

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It’s not back to back frisbee when the week in between is cancelled

AO: atlantis
Q: SalPal
PAX: Detective Pikachu, Chunks, sooner, Cable News, Subway, Three Stooges, Tea Party, Hair Band, Toothless, Pole Dancer, Dr. Stoogie (sp?), Lotso
FNGs: 2 Dr. Stoogie (sp?), Lotso
COUNT: 13
CONDITIONS: Damp and moist.

WARMUP: Misc stretches + fence jumps.

THE THANG:

3 burpicides to give the illusion of a proper workout. Then, ultimate frisbee!

MOLESKINE: Call out your favorite moments in the comments.

ANNOUNCEMENTS:
1st F: Brew Ruck, Night Movez, GEODIS 5k, Gulliver’s Travels
2nd F: Sooie Party, Hunger Games

COT: Lotsa prayers – family difficulties, work, kids, changes in living situation, career. Keep offering it up fellas.

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The Fourth F

AO: atlantis
Q: Firefox
PAX: SalPal, Pole Dancer, sooner, Oatmeal, Subway, Siri, Toothless
FNGs: None
COUNT: 8
CONDITIONS: Misty with a light haze of bugs

WARMUP: Mosey down to the farthest field, plus some SSH, WMH, and GM.

THE THANG:
Part 1: F3 Disc Golf
All PAX were given a disc golf putter. A Kanjam goal was set at the other end of the field. PAX had to get their disc into the goal in as few throws as possible.
– Lunge walk to the landing spot of your first throw
– Bear crawl to the landing spot of your second throw
– Murder bunny to all subsequent landing spots until complete
We multiplied the best and worst scores to determine how many burpees to do, which I believe ended up being 3 x 5 on the first pass.

We repeated this except doing bear crawls to the first landing spot and murder bunnies thereafter. Results were much better with us doing 3 x 4 burpees on the second round.

Thang 2: Ultimate!
Between points, scoring teams did 10 merkins, scored-upon teams did 5 burpees.
SalPal Pole Dancer Toothless and Subway (shirts) versus YHC, sooner Oatmeal and Siri (pasty white skins). It was a back-and-forth affair to start until Team PWS started pulling ahead. Shirts made a nice mini-run at the end.

MOLESKINE: Thanks for the push to pivot on the plan today. The real birthday Q at bomber tomorrow!

ANNOUNCEMENTS: Oh so many. Check the calendar. Off the top of my head:
– Hunger Games
– Brewsday farewell to Bareback
– Night Moves
– Run at Geodis

COT:
– Disappointment to process and new challenges to navigate for SalPal and family
– Road trip well wishes for Toothless

Thanks for the opportunity to lead! Post any favorite moments/plays in the thread!

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken