Tag: Titan

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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