Tag: Toothless

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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Birthday Vibes

AO: atlantis
Q: DintyMoore
PAX: Pole Dancer, DintyMoore, Puzzlah, Toothless, CubCadet, Schnauzer
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: shoulder work, good mornings, Willy mays Hayes, long mosey around the park

THE THANG:
Thing 1
100 Air Squats
80 Lunges
60 Freddy Mercuries
41 Burpees
60 Freddy Mercuries
80 Reverse Lunges
100 Air Squats

Thing 2
Merkins to every PBJ (41) reference

Mosey cool down then Mary to finish

2.0 inspired birthday workout playlist
https://open.spotify.com/playlist/4tX2NFlXBMCAoK9etLyGLn?si=RTMB16aWRMeLW6UXoLiuNQ&pi=u-JAlt3I8GQJWK

MOLESKINE: thanks for celebrating 41 years with me.

ANNOUNCEMENTS:
#Plankpril Continues
Bring an FNG next week 5/2
Ultimate Frisbee convergence 5/9
Official launch the-castle
Official launch pain-train

COT: Prayers for Toothless baby no. 2 and happy, healthy checkups

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Puff, Puff, Pass

AO: atlantis
Q: Puzzlah
PAX: SalPal, Toothless, Pole Dancer, Schnauzer, Grandpa Bear (DR), Uncle Rico, Tuna (DR), Redeye (DR)
FNGs: 3 Uncle Rico, Tuna (DR), Redeye (DR)
COUNT: 9
CONDITIONS: Dank

WARMUP: Indian run to find an entrance to the field. Tossed the rugby ball around a bit in the dark.

420 theme here:
4 exercises, 20 reps each:

20 ssh
20 shoulder taps
20 mountain climbers
20 Burpees

So fun, we did it a second time and did the world’s greatest stretch while we went through the rules for the Thang.

THE THANG:

Deep inhales all around.

400 m run to the fence
20 merkens
20 lunges (L+R = 1)

Do that 4 times

When we finished, did a little pole run:
Ran Forward to the first pole, then ran backwards to the start (50 out, 50 back)
Ran forward to the second pole, then ran backwards to the start (100 out, 100 back)
Ran forward to the third pole, then ran backwards to the start (150 out, 150 back)
Counting is hard in this state, so all distances are made up.

Moseyed back to the flag and finished with 6 minutes of Mary.

MOLESKINE:
This Q does not condone, advocate, or judge anyone’s partaking in the events surrounding today’s theme of 420. But, good vibes, good buds, and good times were had by all. Grandpa Bear joined us from Louisville, brought two of his work colleagues, Uncle Rico (who lives in Green Hills) and Tuna (didn’t catch where he was from), and they picked up Redeye in the lobby of the hotel as they were leaving. Only my second Q, so grateful to have the support of SalPal, Toothless, and Pole Dancer to guide our 3 FNGs and helping me through some cadences.

ANNOUNCEMENTS:
atlantis Bring a friend May 2.
Ultimate Frisbee May 9 (did not catch where)

COT:
Went from a silly Q to serious discussion of Passover, wrestling with the challenges we face (discretion), and the power of Hope. Redeye opened up about the challenges he has faced and inspired all of us to seize every opportunity we have to be better men and to overcome the odds. Prayers for jobs, families, clarity, safe travels, and health and happiness.

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Death March to the Danger Zone

AO: atlantis
Q: Three Stooges
PAX: SalPal, Cable News, Pole Dancer, Toothless, Firefox, Schnauzer, Hurl Mary
FNGs: None
COUNT: 8
CONDITIONS: Warm & Wet

WARMUP:
13 LBAC F
13 LBAC R
Danger Zone – Side Straddle Hop to Kenny Loggins Danger Zone. Squat every time he sings “Danger Zone.”
Mosey to bigger parking lot.

THE THANG:
Bataan Death March – Burpee Indian Run. PAX mosey in a line. Last man drops and does 5 burpees. They then run to catch the others, tapping the new last man for their burpees, and continue to the front of the line.
15 minutes came to 1.5 miles.

Mosey to Pizza Hut

Tabata exercise
2 sets: 1 min exercise/30 sec rest
Alabama Prom Dates
Merkins
Squats

Plankpril 2 min plank

Finished with some Mary

MOLESKINE:
Thank you all for a great VQ. We had a great turnout and I had a lot of fun. We keep working and getting stronger everyday. Tomorrow is going to continue to be better than it was today.

ANNOUNCEMENTS:
Plankpril – we’re at 2 minutes
Bring a Friend Under the Sea Day – May 2nd
The Ultimate Showdown of Ultimate Destiny – May 9th
Show support at the new AOs if you can
pain-train(Fridays in Bellevue)
the-castle (Wednesdays & Saturdays in Hendersonville)
Chunks is having a UFC watch party with BBQ Saturday. See 2ndf for details.

COT:
Intentions were shared for friends and family members. Finished with an Our Father.

PLAYLIST:
music.apple.com/us/playlist/f3-workout/pl.u-Ldbqe0rt20zKyEK

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Leg Day

AO: middle-tooth
Q: Young Pawn
PAX: Betty Ford, Cowboy, DrRupp, moneyshot, Oatmeal, Pole Dancer, Rocket Mortgage, sooner, Toothless, TheShield, Topanga, Stinky Pete (F3 Chapel Hill), Overnight
FNGs: 1 Overnight
COUNT: 14
CONDITIONS: :barely_sunny:

WARM UP: :plank: ⭕️
It was day 2 of plankpril so all pax needed to do a 66 second plank. We stood in a circle and took turns doing a plank while the rest of the pax did 66 seconds of warm up exercises including arm circles, imperial walkers, lunges, Bonnie Blairs, squats, and others.

THANG 1: Lopsided Races :man-running: :bear:
Pax paired off and repeated raced to a mark 5 yds away and back. One pax in each pair sprinted and the other bear crawled. The winner of the race had to go 5 steps farther in the subsequent one. The sprinters won the first couple and then crawlers started to even the tide.

THANG 2: Dorabell :school_satchel: :kettlebell:
Pairs did a Dora with 100 each of squats, Freddy Mercurys, fire hydrants and Lt. Dans. Plus, there were two kettlebells (16 and 24 kg), after both pax in a pair carried one it was passed down the line.

MOLESKIN: YHC has been away on a health hiatus and it felt good to be back. Grateful for F3 Nashville.

COT:
:pray: Prayers for grief and healing

ANNOUNCEMENTS:
:beers: Brewsday postponed until next week, see 2ndf

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That’s One Mötley Crüe

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Siri, Sally, Three Stooges, Hair Band, Puzzlah
FNGs: None
COUNT: 7
CONDITIONS: Warm and Dry

WARMUP: Mosey, Active Warmups, Stretching

THE THANG: Plyo-rama! Perform exercises 1 minute on, 1 minute rest (run around the parking lot, back to start)

– Merkins
– Alabama Prom Dates
– Star Jumps
– Dips
– WW1s
– Supermans
– Mountain Climbers
– Diamond Crunches
– Iron Mikes
– Plank
– Left Plank
– Right Plank
– Squats
– Leg Raises
– Burpees

Finished up with Mary set to Shout at the Devil

ANNOUNCEMENTS: Brewsday for St. Paddy’s with bluemule, convergence at the end of the month

COT: Prayers for strength and courage through difficult decisions at work across PAX and family, along with prayers for grieving friends and family in their time of need.

Playlist: https://open.spotify.com/playlist/0bWTsSkNEZxZciUu6Jp8TI?si=6764985c08774b09

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This Little Light Of Mine

AO: middle-tooth
Q: Goose
PAX: bluemule, Pep, Right Said, Rocket Mortgage, Cowboy, Toothless, moneyshot, Michelin Man, Good Morning America
FNGs: None
COUNT: 10
CONDITIONS: chilly

WARMUP: Willie mays, forward fold, arm stretches, cherry pickers

THE THANG:

Run to the light: 300 squates with run to the light and back after every 25 reps.

Lunge to the light and back

Adora: 300 ssh while partner runs

Circle of Mary

MOLESKINE:

ANNOUNCEMENTS:

murder mile 3/28 green machine

Plankpril is approaching

Game night at Firefox house tonight!!

Prayers for Nancy’s family

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Bench Warmers

AO: atlantis
Q: Firefox
PAX: Sally, Toothless, Pole Dancer, Three Stooges
FNGs: None
COUNT: 5
CONDITIONS: No complaints

WARMUP: Many thanks to Three Stooges and Sally who joined me for 10 minutes of mindful breathing/meditation prior to starting. From there, we did a short parking lot mosey and stretching.

THE THANG: Despite the 2 months of lead time, all my theme ideas were a bit half-baked; so, I went simple. 4 sets of exercises, each repeated 3 times.

Set 1: The Sequence plus Broad Jumps
– 40x Plank Jacks
– 30x Mountain Climbers
– 20x Merkins
– 20x FLBACs
– 20x BLBACs
– 20x Air Presses
– Broad Jump across the short dimension of the parking lot and back

Set 2: Time to ride the bench!
– Step-ups with knee raise
– Bulgarian split squats
– One-legged stands (from seated position, while holding one leg off the ground, use your other leg to raise yourself to standing)
First round we did 20 reps per leg, then 15 reps, then 10 reps.

Set 3: Keep the benches warm! 30 seconds on, 10 seconds off, rotating through the following:
– Bench flutters (with core engaged and seated on the ground facing the bench, hold one foot above the bench seat and the other below… then swap their positions)
– Decline mountain climbers (feet on bench seat, hands on ground)
– Copenhagen plank right side (PAX were encouraged to pick a modification that worked for them. Mine was with both feet on the bench, single forearm down on the ground, doing small knee crunches with my non-supporting leg)
– Copenhagen plank left side

Set 4: Did I forget to do any hollow body holds? 40sec on, 15 sec off… 3 times through. The last hold was challenging.
– Shoulder touch plank jacks
– Hollow Body Hold

MOLESKINE: This was my first time trying to incorporate meditation at both the beginning and end of a Q. Looking for feedback from the PAX (particularly Three Stooges and Sally, but definitely chime in Toothless and Pole Dancer) on how that went for you.

ANNOUNCEMENTS:
– Game Night 3/12
– Murder Mile

COT:
– Everyone shared.
– Everyone took 2 minutes of silence for prayer intentions, let their thoughts run their course, and then clear their minds.

Always an honor and privilege to lead, gentlemen!

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Somebooty Will Be Sore

AO: middle-tooth
Q: Hair Band
PAX: Works for a Guy, monster biscuit, bluemule, Topanga, Cowboy, sooner, Michelin Man, Oatmeal, Toothless, moneyshot, Pole Dancer, Crawlspace, DrRupp
FNGs: None
COUNT: 14
CONDITIONS: threatening to pour

WARMUP:
Mosey on track
50 SSHs
Lunges
Moving WMHs
High knees
Butt kickers

THE THANG:
Take cones to field and set up

10 burpees buy in each round
Burnie to middle cone
20 iron mikes (per leg)
Burnie to far cone
30 drop squats
Burnie back
Hold plank til all in
Repeat x3

10 burpees buy in each round
Lung walk to middle cone
20 V-ups
Lunch walk to far cone
30 happy crunchy frogs
Squat walk to back
Hold plank til all in
Repeat x3

Mosey back to start-x, hold low squat for 2 minutes

MOLESKINE:

ANNOUNCEMENTS:
– brewsday was last night, success!
– Murder mile on the 28th, check greenmachine for deets

COT:
– everyone shared a prayer request, requests for work, being better parents, health of friends and family, losses in family, being more in the present

It is always a pleasure go come lead middle-tooth! Thank y’all for having me

Rock on,

Hair Band