Tag: Tim the Toolman

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Still called WESTeros

AO: westeros
Q: CubCadet
PAX: DintyMoore, Papa Bear, Juicy J (JBowman), Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 7 plus 1
CONDITIONS: Comfortable with a light drizzle

WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle

THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.

MOLESKINE: Difficult to mumble chatter when counting.

ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.

COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.

6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.

Grateful for these men and their friendship.

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Bomber burpee

AO: bomber
Q: Puzzlah
PAX: Pep, Vector, CubCadet, Wet Wipes, Tim the Toolman, SalPal
FNGs: None
COUNT: 7
CONDITIONS: very nice

WARMUP:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga

Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee

THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats

I forget how we cut the last 2 for time

Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin

Sprint
– Sprint half way and stride the rest of the path
– 5 rounds

MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal

ANNOUNCEMENTS: slack

COT: gratitude to respect our DR AOQ

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You are the Mystery Q

AO: bomber
Q: Firefox , Vector, Papa Bear, CubCadet, Puzzlah, DintyMoore, Wet Wipes
PAX: Tim the Toolman
FNGs: None
COUNT: 8
QCONDITIONS: Sneakily humid

WARMUP: Stretches

THE THANG: F3 is volunteer-led. We as PAX get more out of it the more we put in. As such, the mystery Q was everyone, was on time, and was prepared to lead.

Part 1: Firefox
Run up to stop sign and down to playground. Partner up. 1 partner holds plank while holding the other partner’s feet for big boy sit-ups. 2 rounds.

Everyone does a carousel of 14 pull-ups (rotating around the circle of bars) while those waiting their turn held a plank.

Part 2: Wet Wipes
Partner runs, 3 rounds. The non-running partner did dips, hangs, and side-to-side hops.

Part 3: Puzzlah
Mosey to parking lot. 7s with carolina dry docks and iron mikes/Lt. Dans, with backwards mosey/bernie as travel.

Part 4: DintyMoore
TIGERS (6 exercises), 2 rounds

Part 5: CubCadet
Mosey to Startex. Mary (flutterkicks, LBCs, American hammers, Freddie Mercuries, hollow body hold)

MOLESKINE:
– quality mumblechatter and fellowship
– Apologies we ran out of time for Papa Bear and Vector to Q

ANNOUNCEMENTS:
– Check Slack. Lots of things. Don’t be intimidated by the quantity; encouragement to review the happenings, find one thing interesting and commit to it. Support those putting in the effort to support us and our community.

COT:
– Vector closed the ceremonies

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The Rise of WEIGHTSteros!

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Michelin Man, Pep, Tim the Toolman, Black Lung, bluemule, Chunks, CubCadet, Shy Guy, Spinal Tap
FNGs: None
COUNT: 10
CONDITIONS: Hot Guy Fall

WARMUP: Warm Up OYO. Ran a quarter loop around the park.

THE THANG: DORA

1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.

MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.

ANNOUNCEMENTS: Check the Natural Ice blast!

COT: Thank you for these guys, and good weather, and healthy bodies.

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GRO/Kpop Demon Hunters

AO: titan
Q: Spinal Tap , Natural Ice
PAX: Juicy J (JBowman), Natural Ice, caprate, Choo Choo, Hipster, Pep, Salami, Sherlock, Tim the Toolman, Otis, All Right All Right All right, Ok Derry, Hatchet, Training Wheels
FNGs: 4 All Right All Right All right, Ok Derry, Hatchet, Training Wheels
COUNT: 16
CONDITIONS: Dampish

WARMUP: The usual of SSH, LBAC, etc.

THE THANG:
Natural Ice serenaded us with Green River Ordinance while we did 11’s of burpees and WWI

We became demon hunters and did timed runs around the Parthenon with goal of running faster than the PAX ahead of you with a 5 burpee penalty if you lost and for locals, a chance to Q at Titan.

Fastest time of 33 seconds!

ANNOUNCEMENTS:
Night moves tomorrow
Grow school Saturday
Chiliteria coming soon
Natural Ice to fill in details

COT:
Prayers for work stress
Thankful that Salami has a job!
Thankful for a community of guys to keep us accountable to work out when we just want to :sleeping:

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Another one

AO: westeros
Q: Natural Ice
PAX: Demo – F3 NoHo HTX, Tim the Toolman, Young and Restless, CubCadet, bluemule, Pep, Grape
FNGs: None
COUNT: 8
CONDITIONS:
Fantastic morning. Crisp air

WARMUP:
The usual suspects: SSH to get the blood moving, a round of merkins to wake up the arms, squats to loosen the hips, and some light stretching to make sure no one pulled a hammy.

THE THANG 1:
Bear Way to Heaven up the little school steps. Ten full rounds of bear crawls up with a merkin on each step. Why ten? Because someone had to make sure we put in more stair work than handsomizer. A true gut check—hands and legs burning by the end.

THE THANG 2:
Circuit grind: 5 pull-ups, 20 dips, 30 squats. Repeat, repeat, repeat. Too many sets to count, but enough to make the shoulders scream and the quads question life choices. Simple, effective, punishing.

Sets of Merry where tossed in between each set.

MOLESKINE:
We almost capped things off with a Burpee Apocalypse, but I gave in to the peer pressure of Grape and listened to the little voice saying “slow down, live to fight another day.” Sometimes wisdom is knowing when to push and when to hold back. Good reminder that accountability isn’t just about going harder, it’s also about checking your ego and keeping it sustainable.

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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:

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

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Steely Balls

AO: bomber
Q: hambone
PAX: Pep, Tim the Toolman, Black Lung, Firefox, Vector, I know I’m missing 2
FNGs: None
COUNT: 7
CONDITIONS: too warm

WARMUP: hahah good one

THE THANG: weights in a circle

MOLESKINE: don’t do a backblast a week after the workout

ANNOUNCEMENTS: yep

COT: good one

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An incredibly fair workout

AO: titan
Q: Wolfpack
PAX: Pep, Chunks, Natural Ice, Tim the Toolman, CubCadet, Spinal Tap, SalPal, Cropduster, Vector, Radish
FNGs: None
COUNT: 11
CONDITIONS: Perfection

WARMUP: Mosey and the usual suspects

THE THANG:

Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.

Round 1

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Round 2

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Sprint to Startex

MOLESKINE: “That was an incredibly fair workout” – SalPal

ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18

Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!

COT: Set goals. Take action. Be patient.