THE THANG:
Today, we’d be campaigning through battleground states to earn the votes needed to win the election. Given we’re a two-party system, PAX were split into red and blue teams, and, thanks to Black Lung showing up right on time (a.k.a. 5 minutes late) YHC was able to remain a neutral election official.
After a mosey to and around the track, our first opportunity to win votes was a “debate” in the form of one lap around the track. PAX were told to select one candidate to represent their party, with Howitzer stepping in for Blue and Formica for Red.
BUT WAIT A SECOND…it’s been determined that both were no longer fit to hold office and, bypassing the primary, selected Red Skull (Blue) and Pep (Red) as new candidates. In a extremely tight race, Red Skull edged out Pep by a stride handing Blue 10 points.
Blue – 10 | Red – 0
Moving on to the battleground “state”ions! Each party’s goal is to get as many votes (reps) as possible in the time allotted.
“State”ion 1 (30 electoral votes)
Ballot Box Jumps – 4:00
WINNER: Blue
Blue – 40 | Red – 0
“State”ion 2 (50 electoral votes)
Handcount Release Merkins – 3:00
WINNER: Red
Blue – 40 | Red – 50
“State”ion 3 (80 electoral votes)
Swing State Ab Thrusters (feet in swing) – 3:00
WINNER: Red
Blue – 40 | Red – 130
“State”ion 4 (70 electoral votes)
Octoburpee Surprise*- 2:00
*if trailing team wins, they steal 10 votes from leading team in addition to earning electoral votes
WINNER: Blue
Blue – 120 | Red – 120
“State”ion 5 (40 electoral votes)
Jane6 Fondas – 3:00
WINNER: Blue
Blue – 160 | Red – 120
“State”ion 6 (90 electoral votes)
Swing State Pull-ups – 3:00
WINNER: Red
Blue – 160 | Red – 210
“State”ion 7 (60 electoral votes)
Abs-entee Ballots (Big Boy Sit-ups) – 3:00
WINNER: Red
Blue – 160 | Red – 270
This election came down to the wire with Blue having the chance to force a runoff, but in the end, Red prevailed and their version of democracy was saved.
Mosey back to flag to wrap up with some Ballot Box Cutters and Alabama Prom Dates until time.
MOLESKINE:
You never know who you might offend when you Q a workout teeming with opportunities for political jokes, but I sure I hope it was someone! Hopefully everyone felt free to put fitness and fellowship over party. It’s also worth noting here that Pep has legs when the future of our country is on the line. Dude was moving faster than I’ve ever seen him go!
Also, here’s a fun fact: given this is being written post-election, I can now proudly say that the PA Election Day Q is 100% accurate at predicting the results of American presidential elections. All eyes on will be on iiiP in 2028…
ANNOUNCEMENTS:
– 11/9 – 0600 Tennessee Tussle at #brokenwheel in Nolensville – friendly competition between regions – see Hair Band for details!
– 11/16 – 0600-0800 – AOQ GrowSchool at stonewall
COT:
TAPS for
– Elizabeth Webb cancer treatment
– YumYum’s mother’s health
– Baguette’s trip with/for his father
– The country
God bless America,
PA out
WARMUP: good mornings and that’s it
THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”
Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now
ANNOUNCEMENTS: grow school!
COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.
WARMUP
seal claps
air press
hillbillies
imperial walkers
good mornings
willie mays hayes
THE THANG
dora: 100 burpees, 200 dips, 300 fire hydrants
7’s: WWII’s, hand-release mericans
ANNOUCEMENTS
today (9/3) brews day at 12th south
9/11 convergence (check slack)
9/14 10 year anniversary 6am at Sevier Park by the pavilions
COT
prayer for grape’s parents
WARMUP: SSH, LBAC F + R, Michael Phelps
THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for 6 after run (attempt to increase mumble chatter)
K- SSH
1- LBC (2 count)
2- OH Press
3- Squats
4- WW1
5- Iron Mikes (2 count)
6- American Hammers (2 count)
7- Merkins
8- Mountain Climbers (2 count)
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders
MOLESKINE: glad we all graduated!
COT: prayers for Pep with his project, PA for Anders and his parents, and all the kids headed back to school
:grapes:
Oh-so hot, the perfect foretaste of what will surely be a steamy 14th anniversary.
WARMUP:
Mosey to the field for some
SSH
I’s, Y’s, and T’s
RAC->MNC->RRAC
WMH
SnL Squats
THE THANG:
Marriage, like life, is a dance. With YHC celebrating an anniversary tomorrow, it was time to prep with a dancer-inspired workout.
STEP 1
4 sets:
Explosive jump lunge w mid-air switch x 5 ea side//1’ rest with Merkins x 20
STEP 2
4 sets:
Bulgarian split squats x 12 ea side//1’ rest with Prone Snow Angels x 20
Shake it out with a lap
STEP 3
4 sets:
Partner Nordic Curls x 8-10, alternating each set
STEP 4
4 sets:
Deep Squat Calf Raises (with wall assist) x 15//Tibialis Raises x 20
Reverse crunch for six
STEP 5
4 sets:
Pull-ups x 8-10//Pseudo-Planche Merkins x 15
Mosey back to flag
ANNOUNCEMENTS:
– Gulliver’s Travels challenge is in full swing. The perfect excuse to check out some AOs you might not otherwise attend. Speaking of…
– 4:13 Strong is back in action. Hit up thestronghold and help lead this class of men toward new lives.
– Night Moves at Bicentennial Park this Saturday.
TAPS:
– Praises from Haggis for a special time on the road with his dad.
– Prayers for Swiffer ‘s friends’ daughter Victoria and her upcoming surgery, and praises for a successful first operation.
A pleasure as always, men. Life’s a dance, and you sure learned as you went today!
PA out
WARMUP:
Grab the 2 Coupons and Mosey to the field
41 SSHs
THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.
TEAM 2 were the Winners 3 – 2.
Circled up for some P90X Yoga to end
MOLESKINE:
Always an honor to lead. SYITG
ANNOUNCEMENTS:
Check Slack, busy July
COT:
Prayers for the Webb Family
WARMUP: SSH, Arm Circles, Stretching
THE THANG: A fully plagiarized bluemule work out
Part 1
The pax went for a nice long mosey searching for a flat parking lot.
After forming a circle the instructions were simple, share something you are grateful for from this last season and lead the pax with 4 Eight Count Bodybuilders. All 15 pax expressed grateful hearts leading to the completion of 60 Eight Count Bodybuilders with impeccable form.
Part 2
After a mosey back the startdex, we rinsed and repeated the previous thing, but this time each Pax shared something they were looking forward too. With the addition of Black Lung we racked up an additional 64 Eight Count Bodybuilders leading to a total of 124.
MOLESKINE: Keep a grateful heart as this could have been sets of 10 burpees.
– 4th OF JULY CONVERGENCE ALERT – AOs will converge at greenmachine with a co-Q from Black Lung and Hair Band
–
– YHC & Firefox will be hosting The Hunger Games™ round 3 at the Ice Haus®, 7pm on 7/12 :cut_of_meat: :game_die: —– Potentially a whole wild boar will be smoked (if not I got a brisket and a pork butt)
– Our summer Brew Ruck is scheduled for Saturday 7/13!! Details will come from Red Skull in nashville-rucking
– Night Movez returns on Saturday 7/20 at 6:30pm, details from SalPal here f3nashville.slack.com/archives/CB0LHPZ2R/p1718206100184169
– An f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989 for the upcoming 5k at Geodis Park on 7/27, home of handsomizer!! Hit up Salami for details!
COT: Prayers for Grandparents and traveling familes
Thanks again men of iiipilars for having me out. Next time we will have a themed play list and burpees
:naturalice:
WARMUP: 30 of a lot of different things to try to make this feel like an actual workout
THE THANG: ultimate!
MOLESKINE: I believe the skins defeated the shirts, though it was a hard fought battle. No one knows the rules, and you know what, that’s ok.
ANNOUNCEMENTS: 2.0 workout today!
WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer
THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)
Return to startex
Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed
MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.
ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!
COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found
It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!
— Toothless :tooth:
