Tag: Toothless

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Pep does it again

AO: greenmachine
Q: Pep
PAX: Grape, Cowboy, Toothless, bluemule, Focker, Shania, moneyshot, Shy Guy, Peaches,d-flat
FNGs: None
COUNT: 11
CONDITIONS: January warm

Playlist: 80’s karaoke, provided by Grape
Grade: A

WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings

THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary

ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)

COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)

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12 Days of F3

AO: atlantis
Q: Pole Dancer
PAX: Squatter, Toothless, SalPal, Subway, Faulker
FNGs: 1 Faulker
COUNT: 6
CONDITIONS: Merry and Bright

WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!

THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!

First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees

ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!

We’re shut down on Christmas, enjoy the holiday!

Convergence at Stronghold for New Years Day, we’re shut down that week as well!

COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.

PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ

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4-31

AO: middle-tooth
Q: Matador
PAX: Cowboy, Betty Ford, Toothless, sooner, Barney, Matador
FNGs: None
COUNT: 6
CONDITIONS: cold and dry

WARMUP: stretching, broga, SSH

THE THANG: 4 rounds. 5 exercises per round. 40 reps of everything first round, 30 reps of everything second round, etc. Laps in between.

Round 1: 40 reps
1. Merkins
2. WWIs
3. Squats
4. Freddie Mercuries (2 is 1)
5. Mountain climbers (2 is 1)

Run around the parking lot
***meet in gated area with brick wall

Round 2: 30 reps
1. Burpees
2. Box jumps
3. Shoulder tap merkins (each side)
4. Dry docks
5. Iron mikes (2 is 1)

Run around the parking lot
***meet at home base

Round 3: 20 reps
1. Cowboy giddy up
2. Lunges (2 is 1)
3. V-Ups
4. Wide merkins
5. Monkey humpers

Run around the parking lot
***meet at front of school (swingset area)

Round 4: 10 reps
1. Diamond merkins
2. Split squats (10 each leg)
3. Pull-ups
4. Slow A-Rods
5. Decline merkins (bench)

Run around parking lot
*meet at home base

<5 mins left…
Do 1 rep of everything!

MOLESKINE: what is this

ANNOUNCEMENTS: check slack. Ugly sweater party, Christmas Eve drop-in at Peabody’s, NY day convergence at stronghold.

COT: God answers prayer. Toothless house sold! Moving to new house soon. Prayers for transition.

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Hot Rod

AO: atlantis
Q: Focker
PAX: Michael Bonds, Wet Wipes, Subway, Pole Dancer, CubCadet, Toothless
FNGs: None
COUNT: 7
CONDITIONS: perfect

WARMUP: some basic active warm up stuff

THE THANG: while one PAX drug a large punching bag and then switched to overhead ruck carry other PAX did the following:

HOT
Hand release merkins
Overhead Merkin (dry docks)
Toe raises
ROD
Really hard squats (mucho leggo)
One legged bridges
Dead bugs

H – Horizontal Push
Push-ups
O – Overhead / Vertical Work
dive-bomber push-ups
T – Trunk/Core
low plank
R – Really hard squats
O – Open-Chain Lower Body
Lunges
D – Dynamic Movement
mountain climbers

MOLESKINE: just some good fellowship with good dudes

ANNOUNCEMENTS: you know where to look!

COT: thankful for this community and these men in particular

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NATIONAL PRINCESS DAY!!!

AO: middle-tooth
Q: bluemule
PAX: sooner, Cal Worthington, DrRupp, Toothless, Betty Ford
FNGs: None
COUNT: 6
CONDITIONS: Unreasonably warm and fancy!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Mumblechatter perfection

AO: atlantis
Q: Wolfpack
PAX: Toothless, Siri
FNGs: None
COUNT: 3
CONDITIONS: Short sleeve pants and long sleeve shirts.

WARMUP: Mosey around the park

THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total

Bear crawls and crawl bears up and and down the parking lot between rounds

Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT

Mosey back to Startex

MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.

ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…

COT: Grateful for F3 and the fellowship that comes with it.

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F3 The Gathering

AO: atlantis
Q: Pal
PAX: Subway, Puzzlah, Pole Dancer, Toothless, sooner, Oatmeal
FNGs: None
COUNT: 7
CONDITIONS: Foggy

WARMUP: Mosey

THE THANG: Color Pie Tabata + MTG Deck of Death ft. LotR

MOLESKINE: Oatmeal was visibly pissed we didn’t just play Magic. Puzzlah was visibly confused by the mumblechatter. Good times had by all.

ANNOUNCEMENTS: Stairs, food donations, check Slack.

COT: Country, marriages, family strife.

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Celebrating Global Cat Day at Atlantis

AO: atlantis
Q: Vector
PAX: CubCadet, Papa Bear, Pole Dancer, Subway, Toothless
FNGs: None
COUNT: 6
Gearing up to venture over to the esteemed AO of Atlantis, YHC opted to give the PAX what they want: a vote on the theme. Turns out October 16th is both World Food Day and Global Cat Day, so by a vote of 3 :black_cat: to 2 :canned_food:(I voted for both – hooray America!), the :black_cat: :cat2: took the win . . .

CONDITIONS: Purr-fect (see what I did there?)

PLAYLIST:
Stray :black_cat: Strut – Stray Cats
Cool for :black_cat: :cat2: – Squeeze
Black :black_cat: – Janet Jackson
Love :black_cat::cat2: – The Cure
What’s New Pussy:black_cat:? – Tom Jones
The :lion_face: Sleeps Tonight – The Tokens
Nashville :black_cat::cat2: – The Lovin’ Spoonful
Honky :black_cat: – Elton John
:black_cat:’s in the Cradle – Harry Chapin
Eye of the :tiger: – Survivor
:tiger: – ABBA
Little :lion_face: Man – Mumford and Sons

WARMUP:
Slow mosey around the front to the playground
SSH x 15
LBAC x 20
Seal Claps x 15
Overhead Press x 15
RLBAC x 15
OYO stretch

THE THANG:
#1: CAT DORA
Carolina Dry Docks x 100
Atomic Merkins x 200 (rapidly modified to A Merkin)
Tricep Dips x 300
Partner runs around water tower.

#2: LION
Lunges x 50
Irkins x 100
Overhead Presses x 150
Normal Squats x 200

Each PAX gets total reps and in between, run to pavilion for 5 cat-dogs or cat-cows or cat-whatevers.

Mosey to Startex just in time

ANNOUNCEMENTS:
Check the Slack for info on TN Tussle, Chiliteria and of course Octoburpee (it’s not too late to join – oh who am I kidding, of course it is, ’cause that means 2x burpees to catch up – eep).

COT:
Praises for M awards, movement on home selling.
Prayers for thoughtful leadership in the US and an end to the shutdown

MISC THOUGHTS:
– Playlist creation led to new music discoveries – a song called “Nashville Cats?” Perfection. ABBA has a tiger song . . . who knew?
– The food playlist for World Food Day was pretty good too – may have to dust that off in the future
– For a brief minute, Q almost decided to just play T Swift’s new album in full – Vector ain’t a hater and it’s got some bangers (even if one might be about a certain football player’s, ahem, :eggplant:).

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A Disney adventure

AO: middle-tooth
Q: sooner
PAX: Toothless, Oatmeal, Cowboy, Betty Ford, Choo Choo, Matador
FNGs: None
COUNT: 7
CONDITIONS: prime

WARMUP: dynamic stretching

THE THANG:
Little Merman workout (Abs)… If we grew a fishtail and had to survive, we would drown or be eaten because of our weak abs.

– dolphin kicks (50)
– butterflies (50)
– thrusters (40)
– Freddie Mercury (40)
– full leg lift (30)
– full scissor kick (30 right leg)
– WW 0.5 (20)
– WW 0.75 (20)
– WW 1.0 (20)
– frogs (10)
– lbc (10)

Beauty and the beast mode (40 second + 20 second tabatta)
– pull ups
– pushups
4 sets each

Robin Hood and his merry men of Sherwood Forest
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap

MOLESKINE: really impressive lyrical knowledge

ANNOUNCEMENTS: octoburpee, need a better showing at night moves, Tennessee tussle, it’s fall break, check slack

COT: travelers, changing of the season

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Rest, Relaxation, Recovery

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Michael Bonds, Toothless
FNGs: None
COUNT: 4
CONDITIONS: Crisp and Clear

WARMUP: static stretching, willie mays hays.

Joint mobility circles; wrist, arm circles, trunk, knees, ankles

THE THANG: Stretch and Strengthen

the Pax are banged up! Needed some R&R to get us on the path to recovery.

– Warrior Flow Broga, 15 minutes
– Mosey to the back lot
– Lunge w/ Twist the length of the lot
– Plank Set: Standard 60s, Left 30s, and Right 30s x2
– 5 Minutes of Mary to round it out

ANNOUNCEMENTS: Tussle, Night Moves, Chilli Cookoff

COT: Even a recovery day helps you get better. Do what you can not what you cant!

PLAYLIST: Getting into the new indie music of the #youths with this Geese radio playlist, it rips https://open.spotify.com/playlist/37i9dQZF1E8P7gQgV3x68i?si=a026bfd3ae744b26