Tag: Toothless

Posted on

Impossible/Manly/Murder Mile

AO: greenmachine
Q: Focker
PAX: Betty Ford, Toothless, SalPal, Pep, Cowboy, Pole Dancer, Works for a Guy, t-cell, Black Lung, moneyshot, Young and Restless, Esposa, Matador, Shania, Topanga
FNGs: None
COUNT: 16
CONDITIONS: Moist

WARMUP: Drive your car to the workout

THE THANG:
400 meter burpee broad jump :burpee:
400 meter lunge :leg:
400 meter bear crawl :teddy_bear:
400 meter “run” :man-running:

MOLESKINE: -the bear crawl makes the burpee broad jump feel like the lunges
-Works for a Guy unsurprisingly took the crown
-everyone was under one hour!
-coffee, Purity chocolate milk, and Donut Den treats provided (thanks Toothless!)
-one of my new favorite traditions is this horrible mile
ANNOUNCEMENTS: see ya next year!

COT: I think everyone wrestled with their respective higher power during the bear crawls

Posted on

Middle Tooth Mafia

AO: middle-tooth
Q: Goose
PAX: Toothless, Topanga, Oatmeal, Matador, Esposa, DrRupp, sooner, Betty Ford, LB, The Shield
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Cherry Pickers, Goog Mornings, Arm Stretches, Arm Circles

THE THANG:
– 2 laps native american runs
– 150 Merkins, WW1s, with run between every 25 reps.
– Lunges: 3 trips down and back with 10 squats every 10 strides.
– Circle of Mary, fielders choice, 20 reps max

ANNOUNCEMENTS: nightmoves tonight!

Posted on

Month of the FNG Prep!

AO: bomber
Q: Toothless
PAX: Grape, Pep, Firefox, Vector, Tim the Toolman, Right Said, Sherlock, CubCadet, Papa Bear, Crawlspace, Supernova, DintyMoore, Toothless, Chunks
FNGs: None
COUNT: 14
CONDITIONS: Quite fair, a bit muggy but no complaints for being solidly back in T shirt weather!

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b

WARMUP:

Mosey to high ground, circle up

WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo

THE THANG: Month of the FNG Prep! :fng:

PAX count off forming three groups, 1, 2, 3…

– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)

All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)

Circle up for…

Rings of Fire :fire:

Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”

MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??

Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….

Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)

ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details

COT:
– Toothless shared
– Grape shared

COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!

As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.

SYITG,
— Toothless :tooth:

Posted on

Eccentric Pain

AO: atlantis
Q: Focker
PAX: SalPal, Toothless, porcelain
FNGs: None
COUNT: 4
CONDITIONS: Chicago Style

WARMUP: Various stretches and letting the PAX have the illusion of choice for our playlist between yacht rock and oldies.

THE THANG: concentration on eccentric movement control with little regard to rep number.
PAX performed exercises while one PAX served as the timer with a 30lb ruck. Switch exercises when all have traveled
Burpees—>suitcase carry
Squats—>rifle carry
Dive bomber merkins—>lunge
Monkey humpers—>longer ruck shuffle

Core circuit
Slowwww heel drops
Slowwww WW1
Side planks, low plank

Merkin goal means burpee pumpers until time
1 merkin burpee, 2 merkin burpees, 3 merkins, you get the picture

MOLESKINE: this morning I was driving to Atlantis and the only plan I had was the word “eccentric”. We often focus on high reps and fast workouts, but concentrating on controlling the eccentric portion of an exercise (when your muscles are extended) allows for better hypertrophy, strength, and neuromuscular connection. It also teaches patience and mindful movements.
Plus it just really sucks and makes you way more sore. 40 merkins felt like 140.

ANNOUNCEMENTS: merkin madness continues and AOQ grow school! Hopeful plankpril comes back ( Grape).

COT: prayers for spouses, roles as fathers, Toothless mother in law and treatment.

Super grateful for you men this morning. In a world that gets fixated on numbers equaling success, doing a slow workout with a small group of guys meant a lot this AM.

Posted on

Toothin’

AO: middle-tooth
Q: Goose
PAX: Toothless, Pep, Go Fish, Esposa, Pole Dancer, Tonka
FNGs: None
COUNT: 7
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, LBC

THE THANG:
-Mosey around loop
-Deck of cards: hearts=merkins, diamonds=ssh, clubs=squats, spades=crunches, aces/faces=mosey.

ANNOUNCEMENTS:
-Night Moves Thursday
-Q school coming up, Toothless for details

Prayers for Toothless mother n law

Posted on

The Long and Winding Throw

AO: middle-tooth
Q: Pole Dancer
PAX: Toothless, Esposa, Hair Band, DrRupp, Oatmeal, sooner, Betty Ford
FNGs: None
COUNT: 8
CONDITIONS: Beautiful

WARMUP: Dynamic Warmup, Mosey around the school

THE THANG: Frisbee Battle!

The PAX paired off and battled their litter mate; one PAX tossed the disc and exercised while the other fetched. Whoever had less reps on their turn had to repeat reps.
– Burpees
– Squats
– Merkins
– Freddie Mercs

Accuracy Challenge!

The pups joined forces to play “closest to the disc.” Bear crawl to your first throw, all losers then lunged from their second throw to the disc.

Zoomies!
All PAX tossed discs in a speed round of disc golf- everyone but the winner exercised either burpees, squats, or merkins.

Back to the start for Mary!

MOLESKINE: You many have noticed my flashy yellow running shirt and thought, “Man, I want one of those!” Well fear not; you can order one from All Out Running Co. alloutrunningco.com/! Shoutout Hair Band and Chunks for a sweet design and high quality gear.

ANNOUNCEMENTS: Brewsday, Night Moves next Thursday, Merkin Challenge ongoing

Playlist: https://open.spotify.com/playlist/6NmHKgqYPJwsKx2QVLuIWt?si=d14188ade25049a4

Posted on

If F3 existed 80 years ago…..

AO: atlantis
Q: CubCadet
PAX: SalPal, Chunks, Firefox, Right Said, Pole Dancer, Toothless, Young and Restless, Subway, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Colder than we expected

WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”

Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.

THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).

– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.

Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.

Fit in 30 reps of flutter kicks before time.

MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).

ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.

COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.

Thank you for the opportunity to lead.

Posted on

An Excuse to Work Legs

AO: atlantis
Q: Hair Band
PAX: SalPal, Toothless, Pole Dancer, Puzzlah, Siri, Pothole
FNGs: 1 Pothole
COUNT: 7
CONDITIONS: chilly

WARMUP:
Mosey 1 laps around soccer fields
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs

THE THANG:
30 sec high knees + 10 perfect merkins
Repeat 10 times

15 Drop squats + sprint parking spaces
Repeat 8 times

Lunge walk around parking lot

4-5min of 10 burpees + 10 v ups alternating

MOLESKINE:
In a world of well rounded workouts, Hair Band seems obsessed with getting our legs solid as marble. Complaints from the pax about leg soreness will be seen as badges of honor from Hair Band and only seek to fuel his love of leg based workouts. If anything, Hair Band feels like a merciful Q in that he allowed us to do Merkins.

ANNOUNCEMENTS:
• Night Moves hosted by SalPal March 6th, check his preblast for details
• AOQ Grow School coming back atcha Saturday March 22nd stonewall tel:0600-0800
• Spring Fling hosted by Natural Ice – CBO, check main channel for details
• May CSAUP coming your way

COT:
• prayers for work transitions and changes happening, prayers for men looking for work, prayers for babies on the way, over all health and well being

Thanks for letting me Q, this was a fun workout and due to my lack of bringing a speaker the mumblechatter was mumbling.

Welcome to Pothole!

Rock on,

Hair Band :sign_of_the_horns:

Posted on

Filipino Fthursday

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 4
CONDITIONS: Practically tropical

WARMUP: Mosey around the parking lot, each PAX carrying a 25lb bag of rice.
15 x SSHs
15 x LBAC
15 x RLBAC
15 x Air Press + Calf Raises
OYO WMHs and GMs

THE THANG: Continuing on from Filipino Friday at Bomber, we listened to a playlist of Filipino/Filipino-American/Half-Filipino artists and made good use of our rice bag coupons.

Thang 1: Partner exercises.
Partners faced each other on opposite sides of a picnic bench (short dimension) and did step-ups at the same time, passing a rice bag at the top of their step-up. Approx 3 min to The Little Ones “Argonauts”

Partners were on their six, toe-to-toe and did sit-ups, passing the rice bag at the top of the sit-up. Approx 3:50 min to Bruno Mars’s “Locked Out of Heaven”.

Partners faced each other standing and did squats, passing the rice bag when standing. Approx 3:30 min to Enrique Iglesias’s “Bailamos”.

Thang 2: Filipino Trivia. PAX did reps of an exercise based on various Filipino-related stats.
– 120x (each) Mountain Climbers for the over 120 languages spoken in the Philippines
– 333x (collective) Plank Jacks for the number of years of Spanish colonial rule
– 48x (each) V-ups for the number of years of American colonial rule
– 330x (collective) Freddie Mercurys for the number of pounds of rice consumed by the average Filipino in a year (Americans eat ~27 lbs per year)
– 78x (each) LBCs for the percentage of Roman Catholics in the Philippines
– 16x (each) Decline Merkins for the number of Filipino presidents (there were actually 17, 1 before their official independence)
– 58x (each) Merkins for the number of pesos to a US dollar (plus 10 penalty burpees)
– 16x (each) Burpees for the number of million metric tons of rice consumed in the Philippines per year (plus 10 penalty burpees)
– 50x Fire Hydrants (each, per leg) because I ran out of prepared stats
– 1 minute Hollow Body Hold because.

MOLESKINE: Rice bags really hold up as coupons.

ANNOUNCEMENTS: Check Slack/Calendar

COT:
– A round of gratitude
– Health and safety for Toothless’s mother-in-law, CubCadet’s father-in-law, Pole Dancer’s friend’s M
– Congrats to Toothless on new beginnings!