Tag: Tim the Toolman

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Filipino Friday

AO: bomber
Q: Firefox
PAX: Vector, Tim the Toolman, Crawlspace, CubCadet, Sherlock, Wet Wipes, Puzzlah, Pep, DintyMoore, Right Said
FNGs: None
COUNT: 11
CONDITIONS: Calm before the Snow

Having returned from 2.5 weeks in the Philippines, YHC queued up a playlist of Filipino/Filipino-American artists, equipped the PAX with 25lb bags of rice and led the mosey to the upper parking lot.

WARMUP:
20x SSH
15x FLBAC
15x RLBAC
15x Air Presses
15x Filipino Night Clubs

THE THANG:
Part 1: PAX split up into 2 groups of 5, each with a bag of rice. Groups did an indigenous peoples’ run around the parking lot, passing the bag of rice back to the last person, who would run it back to the front. In my group’s case, the pass was more of a toss. 2 laps around the lot.

Part 2: PAX split up into 4 groups of 2 or 3. Laying on the ground, PAX did a WWI to grab the bag of rice in front of them and then pass it back to partner, then getting up to reposition on the ground behind their partner to receive the bag of rice again. We did this down half the length of the parking lot and then did the reverse back to the starting point.

Part 3: In the same groups, 1 PAX held a plank while the other run the length of the parking lot, holding the bag of rice over their head. Second time through, we run half the length of the parking lot.

Part 4: Mosey down to the playground. PAX had to answer questions about the Philippines. We did reps of an exercise related to the answer. If anyone in the group could answer within a specified margin of error, 5 penalty burpees would be waived.

– 117 mountain climbers for the ~117 million people who live in the Philippines (+ five penalty burpees)
– 76 flutter kicks for the over 7600 islands in the Philippines (+ five penalty burpees)
– 124 plank jacks for the 124 islands in the Hundred Islands (at low tide) (+ five penalty burpees)
– 15 pull-ups (times 2 sets) for the 15 million people that live in Metro Manila
– 16 hanging leg lifts for the 16 Tennessees it would take to make up the population of the Philippines (+ five penalty burpees)
– 64 fire hydrants for the 64″ average height of Filipino men
– 61 dips for the 61 foot length of the longest recorded whale shark (+ five penalty burpees)
– 48 kick throughs for the differential between today’s low temperature and the low temperature in Manila

MOLESKINE: No bags of rice were harmed during this Q.
Also, YHC introduced “One More Thing” after Count-o-rama and Name-o-rama. Each PAX shared a word or sentence of gratitude to kick the day off on a positive and thankful note.

Also, also, our tunes were highjacked when my younger decided that 6am was a great time to be playing Chappell Roan on my Spotify account. Actual playlist below.

ANNOUNCEMENTS: Leanpax

COT:
– Safety for all those traveling and/or affected by fires and winter weather
– Many thanks to DintyMoore for his leadership as AOQ for the last year and change

It was an honor and pleasure leading y’all today!

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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New Year, New You

AO: titan
Q: Grape
PAX: bluemule, Natural Ice – CBO, Right Said, Pep, Vector, The Merchant, hambone, Canned Heat, sooner, Spinal Tap, Shingles (F3 Wichita), Esposa, Tim the Toolman, Papa Bear, DintyMoore
FNGs: None
COUNT: 16
CONDITIONS: perfect for new beginnings

WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats

THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group

Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats

Mosey to the ellipse

Change partners, timer is running lap around the ellipse

Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats

Back to startex to do like 3 more merkins each to make sure we hit our number

MOLESKINE: Every new beginning comes from some other beginning’s end

ANNOUNCEMENTS: Leanpax 1/6

COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan

:grapes:

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Christmas Light Alert

AO: westeros
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful

WARMUP: The usual warmups with a few extra stretches

THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.

ANNOUNCEMENTS: Lean Pax is almost here!

COT: Prayers for Courage in the New Year

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Adaptive TABATA

AO: bomber
Q: DintyMoore
PAX: Tim the Toolman, CubCadet, Papa Bear, Vector, Bottle Cap (F3 Cincinnati), Swivel Hips (new to Nashville)
FNGs: None
COUNT: 7
CONDITIONS: Rain

WARMUP: Mosey to clubhouse, SSHs, Toe Touches, Cherry Pickers, Inchworm Merkins

THE THANG:
TABATA – 45 work / 15 rest
45/15 @ 5 rounds
Reverse Burpees
Surfer Lunges
Kickstand Deads
Bear squat merkins
Burpees over Blocks

Mosey to Start X
3×10
Seated Jump Squats
Julgarian Split Squat Jumps
Single Leg Side Hops

MOLESKINE: Welcome 2025 – it’s time to start making some new connections and bringing them into F3.

ANNOUNCEMENTS:
Convergence NYD at #titan from tel:0600-0700

leanpax starts on 1/6

JuiceDay – 1/7

COT: keep an eye on slack for our fellow pax members Hedwig and Pop-A-Lock who will become new dads this week.

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Gravity is for the birds

AO: westeros
Q: SalPal
PAX: Hedwig, Young and Restless, Black Lung, Michelin Man, Tim the Toolman, Blueprint, Chunks, hambone, Red Skull
FNGs: None
COUNT: 10
CONDITIONS: A touch frosty.

WARMUP: Not my problem.

THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.

MOLESKINE: I hope you’re happy.

ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January

COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.

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Motivational Holiday Mosey

AO: bomber
Q: DintyMoore
PAX: Vector, Chunks, CubCadet, hambone, Blueprint, Pep, Pop-A-Lock, Right Said, Sherlock, Tim the Toolman
FNGs: None
COUNT: 11
CONDITIONS: crisp

WARMUP: mosey on

THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers

Mosey to circle –
20 squat kickers

Mosey to answer –
20 shoulder tap jacks

Mosey to free will church –
20 drop squat jumps

Mosey to 51st playground –
20 pull up burpees

Mosey to small field –
20 step up high knees

Mosey to start X –
20 line lunges merkins

Mary to finish or lap around big field and community center

MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman

ANNOUNCEMENTS:
leanpax coming in January – join the channel

#brewruck was yesterday

COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.

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Decorating the Tree

AO: westeros
Q: DintyMoore
PAX: Chunks, Hedwig, Natural Ice – CBO, Pep, Tim the Toolman, Vector, StringBean
FNGs: None
COUNT: 8
CONDITIONS: Warm and Wet

WARMUP:
Side Straddle Hops in cadence – 30
Alternating Toe Touches in cadence – 30
Mosey to school steps

THE THANG:
Base – 100 yd run across field
10 HRPU, Lunges, Jump Squats, Shoulder Taps, Freddy Mercuries
20 HRPU, Lunges, Jump Squats, Shoulder Taps
30 HRPU, Lunges, Shoulder Taps
40 HRPU, Shoulder Taps
50 Shoulder Taps
100 Single Leg Line Hops
50 Squats
40 Squats, Half Burpees
30 Squats, Half Burpees, WW1s
20 Squats, Half Burpees, WW1s, Plank Up/Downs
10 Squats Half Burpees, WW1s, Plank U/Ds, Iron Mikes
Base – 100 yard sprint back to start X

MOLESKINE: Respect the Flag

ANNOUNCEMENTS:
New Years Convergence info is coming
#leanpax info is coming

COT:
I was shook by the flag being grinched and at the same time it’s the time of year to give more than we receive. Kudos to @hedwig for securing the safe and harmless return of the #bomber flag.

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The Standard is the Standard

AO: titan
Q: Chunks
PAX: bluemule, Right Said, Natural Ice – CBO, Spinal Tap, Firefox, Papa Bear, Black Lung, Puzzlah, Sherlock, Pep, Young and Restless, Tim the Toolman, CubCadet, DintyMoore
FNGs: None
COUNT: 15
CONDITIONS: COLD!

WARMUP:
The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Right Said served as the standard monitor for cadence and workout understanding.

SSH in cadence starting and stopping till we were all in cadence

Almost 1 Mile Run down Natchez Trace

THE THANG:

Partnered up for Cocaine Bear Crawls relay 5 lines at a time to the end of the parking lot.

DORA
Ran out of time and had to head back to Startex

Mosey back to Startex

Made back in time for 5 mins of Mary

MOLESKINE:

Encouraged the HIMs to incorporate the Mission of F3 into their workouts when they Q. Let’s not forget why we are doing this. The Standard is the Standard.

ANNOUNCEMENTS:
Check Slack
COT:
Prayed out.