Tag: Toothless

Posted on

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

Posted on

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!

Posted on

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

Posted on

Texas Independence Day – 2024 edition

AO: middle-tooth
Q: sooner
PAX: DrRupp, Oatmeal, Toothless, Pole Dancer, Michelin Man, Rocket Mortgage, Cowboy, Betty Ford, moneyshot, monster biscuit, Gilmore Girl
FNGs: 1 Gilmore Girl
COUNT: 12
CONDITIONS: a truly warm spring texas-like morning with a whipping wind carrying the scent of freedom

WARMUP: an active warm up

THE THANG:

Battle of the Alamo
– pull ups to exhaustion, hang until all in, lap, repeat x3
– swing decline merkins to exhaustion, plank till all in, lap x3

Go for reinforcements
– texian run down granny white and back

Remeber the Alamo! 13 days of battle (aka 13s)
– Iron mikes + star jumps
– murder/redurum bunny travel (much like the alamo, we were overcome by exhaustion and converted to mozy/bernie travel halfway through the battle)

Long live the Alamo
13 star jump buy out

MOLESKINE: Michelin Man is disappointed by presence of a Texas Battle flag on the shovel

ANNOUNCEMENTS: toothless has much better posts than his predecessor

COT: prayers for family, grief and healing

Posted on

Pinch Hitter

AO: atlantis
Q: Salpal , Natural Ice
PAX: Toothless, Right Said, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Balmy Mid-40s

WARMUP: Slowzy + Light Stretching

THE THANG: @Natural_Ice was down for the count, but sent ahead 3 rounds of apocalypse countdowns:

Mega Apocalypse 1 + Mosey

Push-ups
Squats
WW1
Burpees

Mega Apocalypse Deux + Mosey

2 Count Iron Mikes
Carolina Dry Docks
WW1
Burpees

Mega Apocalypse Returns Again + Mosey

Hand release merkins
Lt Dan
WW1
Burpees

We modified to count down burpees for time, had a minute left for light stretching.
ANNOUNCEMENTS:
Prayer intentions for firm foundations, healthy pregnancies, and life decisions. High quality discussion at coffeteria on sci-fi literature, corporate matchmaking services, the nature of changing behavior, and the ethics of true crime entertainment.

Posted on

Good Old Fashioned Dora

AO: westeros
Q: Detective Pikachu
PAX: Vector, Pep, Waterboy, Crawlspace, Wolfpack, Red Skull, Tim the Toolman, Shiplap, Right Said, Supernova, DintyMoore, Toothless, Natural Ice, CubCadet, Tops
FNGs: None
COUNT: 16
CONDITIONS: slight chill in the air. the days are definitely getting warmer and longer. spring is coming.

WARMUP: mosey to school loop. side straddle hops, imperial walkers, baby arm circles, seal claps, air press

THE THANG: Dora! 100 Merkins, 200 squats, 300 little baby crunches

finished with soccer and Mary. Q’s team scored a goal, and, sending an impending loss, Q got injured so the game would stop before the other team could score. a Clever Move by YHC

ANNOUNCEMENTS: leanpax is almost over. brewsday is on Mardi Gras. Other things were mentioned as well.

Posted on

Merkins? Nah

AO: atlantis
Q: Hair Band
PAX: Crawlspace, Toothless, Chunks, hambone, Siri
FNGs: None
COUNT: 6
CONDITIONS: “Nipply” – Clark Griswold

WARMUP:
SSHs
Calf stretch
WMHs
ROL/LOR touch toes
Cat/cow
Air press
Michael phelps

THE THANG:

Mosey to jungle gym
Partner up
1 partner does happy box dips (box jump, happy crunchy frog, tricep dip) while other runs 2 laps around water tower, trying to reach 100 reps of HBDs. Plank when finished

Once complete mosey to swing set
Partners switch off b/t iron mikes & rows. Partner 1 does 20 iron mikes (10 per leg) then switches with partner 2. Go until 200 total reps, 100 per leg

Mosey back to start-x

ANNOUNCEMENTS:

Posted on

[nashville-general] New Nantan!

AO: -f3-nashville-general
Q: Michelin Man
PAX: Michelin Man, Toothless
FNGs: None
COUNT: 0
F3 Nashville PAX,

It is with great pleasure that I announce that @Toothless is taking over as F3 Nashville Nantan starting today. He will do a great job.

F3 Nashville’s mission is to plant, grow and serve small men’s workout groups to reinvigorate community leadership in Nashville. We do this through small men’s workout groups organized around 5 core principles: Free, Open to All Men, Meeting Outdoors Rain or Shine, Led in a Rotating Fashion by the Participants, and Ending in a Circle of Trust. Our focus over the last 2 years was to create active, visible leadership after COVID shook up F3 back in 2020. We wanted to create the systems and conditions to allow other guys to step up and lead efforts they were passionate about. Then we wanted to find our replacements and create a virtuous circle of leadership within F3. I believe we have been successful in those goals.

I’m proud of where we are as a group. I’m proud of our 21 weekly workouts and the consistency of the guys coming out to do hard work every day across Nashville. I’m proud of @Skeet and @McAfee’s work to set up F3 in Lebanon and Mt. Juliet. I’m proud of @morning star’s work to jump start a group in Bellevue. I’m excited for the potential of @Sunshine and @Chunks’ work to plant a group in #hendersonville. I’m proud of the consistency of the Eastside guys, Westside guys, and Crieve Hall guys. I’m proud of our convergences and CSAUPs. I’m proud that we have our house in order and are ready to accelerate in 2024.

I’m thankful for what this group has meant to me. F3 came to me at a very important point in my life. It has been a joy to be part of this community for the past 5 or so years and to serve as Nantan for the last 2 years. I’m thankful for all those who served along with me, including @Toothless as weasel shaker, @Black Lung as 1stF Q, @Hipster as 2ndF Q, @Right Said as 3rdF Q, and @McAfee as comz/tech Q. I’m thanking for the 40+ guys who served as AOQs over the last 2 years. I’m thankful to @baggervance, @ccr, and @princessaurora who served as the former Nantan brain trust. I’m thankful to @t-cell for EH’ing me to F3.

This role has been very meaningful to me. But, in the words of @Vector, who gave me the opportunity to succeed him as #bomber AOQ back in the day, you have to leave before you are ready. So its about time then. I’ll be laying low for a minute and then circling back to find a way to be “Freed to Lead” again.

We are in good hands with @Toothless. Glad to see him take this forward.

Onward!
@Michelin Man out.

Posted on

2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!

Posted on

A Very Grateful Q

AO: middle-tooth
Q: Pole Dancer
PAX: Oatmeal, Subway, Young Pawn, Toothless, Cowboy, Topanga, Betty Ford, moneyshot, Bad Boy, Rocket Mortgage, TheShield, sooner, monster biscuit
FNGs: None
COUNT: 14
CONDITIONS:
Clear, Crisp 29

WARMUP:
Static warmups with good mornings, willie mays, and cherry pickers. Comfortable mosey around the school/field, followed by active warmups of hammy scoops, A-skips, b-skips, skips for height, and quad stretches.

THE THANG:
Set of 20 exercises, followed by lunges from sidewalk to sidewalk. I swear they lengthened the soccer field since my last Q. Completed three reps- kicked off with burpees, mountain climbers, and dips respectively.

Mosey back to the parking lot for Ring of Fire set to a short rendition of Truckin’ (5 mins).

MARY:
Like Jerry Garcia and Merl Saunders, there was a Legion of Mary.

ANNOUNCEMENTS:
Upcoming convergence, boxing day workout, New Years Q from @toothless, and Brewsday next week if I remember correctly

COT:
Prayers for various relatives, friends, and PAX recovering from illnesses and ailments right before Xmas, and for gratitude and strength to help those in need.

SOUNDTRACK
https://open.spotify.com/playlist/2kN3ZI91qB19W7Bs9xO6qY?si=1b50a0590fd74cf4