Tag: Titan

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Coupons and Futbol

AO: titan
Q: Detective Pikachu
PAX: Freakonomics, preacherman, Sherlock, Right Said, Chunks, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Almost Autumn

WARMUP: Standard Items (Imperial Walkers, Cherry Pickers, Baby Arm Circles)

THE THANG: 4-station circuit hitting Upper Body, Lower Body, Core, and Cardio
Round 1: bench press, squats, flutter kicks, block mosey
Round 2: curls for the gurls, deadlifts, crunches, farmer’s carry
Round 3: overhead press, weighted Alabama Prom Dates, mosey
Finished with a great, quick game of association football

ANNOUNCEMENTS: lots of 2nd F coming up. Stay tuned to Slack for deets

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Runnin’ and Burpin’

AO: titan
Q: Michelin Man
PAX: DintyMoore, Right Said, Chunks, Natural Ice, Spinal Tap, Tim the Toolman, Michelin Man, Blue Mule, Pep, Firefox, Preacher Man, Bad Boy, Solo Cup, SalPal, Bham DR Pax, Charlotte DR Pax
FNGs: None
COUNT: 17
CONDITIONS: Still too hot

WARMUP: YHC was two minutes late so we went right into it!

THE THANG: Easy. Last man to the front run around the great lawn. Burpee apocalypse along the way at opposite corners. When we finished the burpee apocalypse we split into two groups and did the same thing again.

MARY: 4 burpees to get YHC to 100.

ANNOUNCEMENTS: Many announcements. Check f3nashville.com/calendar/ for details.

COT: Its my birthday! Also, I’m grateful for all of you.

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Flight

AO: titan
Q: greyalbum
PAX: DintyMoore, Tim the Toolman, Right Said, Black Lung, Supernova, Detective Pikachu, Chunks, Pep, Freakonomics, bluemule, @truffle
FNGs: None
COUNT: 13
CONDITIONS: Clear skies, some turbulence, wind 5mph out of the SE

WARMUP:
Mosey Down and back
SSH
Good mornings
Seal Claps
World’s Greatest Stretch
Air Press

THE THANG:
40 French Press w/ coupon
35 LBC
30 Imperial Walkers
25 Goblet Squats w/ coupon
20 Hand Release Merkins
15 Taps

400m Run

40 Freddy Mercury
35 Lt. Dans
30 Incline Merkin
25 Goblet Squats w/ coupon
20 Hammers (American)
15 Taps

400m Run

Burpee Circle/Air Squared(Al Gore w/ overhead clap)
10/10, 9/9, 8/8
PAX do burpees at same time with one HIM calling out the reps, “10 burpees”
When finished with those 10 burpees go into Al Gore and do 10 overhead claps together while in Al Gore then recover
Waterfall reps down to 1

In honor of today being the anniversary of Wilbur Wright’s first circular flight lasting 1 minute 16 second flight 1 minute 16 seconds of Superman, Plank, R/L Side Plank

MARY:
20 Squat Jump
15 Merkin

ANNOUNCEMENTS:
Octoburpee Challenge beginning 10/1 see @blacklung for deets
#thestronghold returns tomorrow 9/21

COT: Licensing, 2.0 sleep, pet stomach issues, et.al.

PLAYLIST: https://open.spotify.com/playlist/6WKf6nNzQLUj7CdLpg1PCz?si=817060d9821b4146

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.

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A Stroll at Titan

Pax: Bad Boy, Blue Mule, Centipete, Crab Legs, Cunning Linguist, G String, Halpert (WL from Memphis), Harvey Updyke (QIC), Hi-Viz, Porcelain, Reveille, Trapper Keeper, Vector

Conditions: 35ish and dry, gloom factor medium

Disclaimer

WoR: Moseyed from statue of JT to southern end of the main field. Circled up for:

  • SSH x20
  • Good Mornings x10 oyo
  • WMH x10
  • Imperial Walkers x20

Thang: The sidewalk monster at Westeros sent YHC for a tumble Monday morning, leaving me with a bruised palm heel and tweaky wrist. As such, my Q plan was modified to stay off the hands as much as possible, which naturally led to lots of running. Altogether the pax clocked around 3.4 miles, stopping every 1/3 of a mile or so for a dealer’s choice exercise, of which 10 reps were performed. Choices included jump squats, dips, burpees, regular squats, Freddie Mercuries, scissor kicks, and some other stuff I’ve now forgotten. The last leg involved an all-you-got sprint up the hill west of the Parthenon, before convening back at JT’s statue for a quick Mary consisting of 25 Crunchy Happy Frogs.

CoT: Great to have Halpert (a paper salesman) join us as a guest from Memphis. Heard a little more from G String, our sixth man. Prayers for Bad Boy and family as they look to welcome a 2.0 in 4 weeks, give or take.

Moleskine: The leadership lesson today is that restraints, while sometimes frustrating, can provide clarity and focus. A minor injury limited my options this morning, but simple was still effective. Self-imposing restraints, even when all is well, may help with cutting through the noise and focusing on the outcome. Thanks for the opportunity, men. A pleasure as always.

Harvey