Tag: Topanga

Posted on

Get it

AO: detention
Q: Winona
PAX: Accounts Receivable, Deep State, Donkey Hammer, EZ-Go, Topanga, Uncle Jerry, Works for a Guy, Pedialyte
FNGs: None
COUNT: 9
CONDITIONS: 50 and clear

WARMUP: stretches

THE THANG: run to the Ag center
7s up the driveway
Burpees bottom and WW1 top
Run the loop
Stop and push out 50 merks
Run the loop
Stop and squat 100
Run the loop
Stop and 50 flutters
Run back to the playground
5 sets
5 pull ups, 20 squats, 10 V ups
Sprints
Core wrap up

MOLESKINE:

ANNOUNCEMENTS: turkey trot

COT:

Posted on

Burpee-O’Clock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Best Boi (F3 Hill Country), moneyshot, Young and Restless, Jeremy Vanslyke, SalPal, Cowboy, Betty Ford, Grape, Hanes, Topanga, Natural Ice, Dirty Dozen, Canned Heat
FNGs: None
COUNT: 13
CONDITIONS: Humid and Steamy

THE HORRIBLE THANG: Burpee-O’Clock-Alypse

YHC kicked off the morning with an interval timer set to chime every 60 seconds, signaling a simple yet brutal plan: 5 burpees every minute on the minute for 45 minutes. In between each set of 5 burpees, PAX were graciously given the “opportunity” to catch their breath with a resting exercise called out by YHC. These included light stretching to start, followed by multiple rounds of a Free People’s Run, squats, lunges, Lt. Dans, bear crawls, crab walks, and LBCs.

The soundtrack for this beatdown was none other than Dave Matthews’ magnum opus, Crash, which eventually transitioned to Under the Table and Dreaming after some lag in the latter half of the album. This change tested not only our physical endurance but also our mental toughness.

Overall, there were absolutely no groans or complaints. Each call of “five burpees” was met with cheers and applause (or something close to that), and a new record of 225 burpees was set. YHC is hopeful that future F3 PAX will take on the challenge to push that record to 230 and beyond.

MOLESKINE: DO HARD THINGS

ANNOUNCEMENTS: Tn Tussle and Q School!

COT: F3 does not Suscribe – but we do lift up prayer!

Natty Out

Posted on

My Fellow Americans…

AO: middle-tooth
Q: Goose
PAX: Betty Ford, Toothless, DrRupp, Topanga, Pole Dancer, sooner, Oatmeal, Snouzer
FNGs: None
COUNT: 9
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, good mornings, cherry pickers

THE THANG:
-2 laps Indians runs with 10 burpee penalty for dropping the light
-100 squats/ merkins/ burpees in 25 rep increments. Run to light and back between sets.
-Dora: 300 SSH while partner runs
-Lunges down and back, 2 trips
-Circle Of Mary

ANNOUNCEMENTS:
-Tuesday Brewsday tonight!
-AOQ school next weekend, contact Toothless for details.

COT: On this Election Day remember we are all Americans, social media purge also suggested.

Posted on

A Spooky Q: Journey to the Upside Down for the Deck of Horrors!!!

AO: middle-tooth
Q: Toothless
PAX: Pole Dancer, Schnauzer, Topanga, DrRupp, sooner, Hanes
FNGs: None
COUNT: 7
CONDITIONS: Crispy, but just right for fall :pinched_fingers:

WARMUP:

– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10

THE THANG:

First, obligatory Burpee Thriller!! Listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the verses. Such a scary song…

Deck of Horrors!!!

To the lower lot, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger 10 reps of a harder exercise
– Aces have their own deviltry

Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Squat Jump to parking lot and back
Clubs :clubs:
– Digits = LBC’s
– Royals = WW1’s
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with lyrics, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to parking lot and back

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. 2 rounds at a time with a 10 count in between.

MOLESKINE:

Didn’t tweak much from the debut at atlantis, and it still slapped. Once again the Burpee Thriller was a crowd favorite that helped jump start the mumblechatter. Pole Dancer had the distinct pleasure of pulling 3 of 4 Aces from what may or may not have been a stacked deck :face_with_peeking_eye:, the last of his being the Ace of Hearts which led to a new fan fav: the Cotton Eye Joe!! Frankly this group impressed with their Hopping Hillbilly skills, and they were rewarded with several high digit high knees to follow :smiling_imp: Coffeeteeria was a delight after this sneaky burner.

ANNOUNCEMENTS:
– As always, brewsday on the first Tuesday of the month (2 Tuesdays from today)
– Half marathon coming soon
– TN Tussle in early November, sign up and figure out teams!
– AOQ Grow school to follow

COT:
– Prayers for sooner’s milestone event at work with his work on display, that it would move forward as hoped
– Prayers for Topanga’s mom who is working through vision loss, for healing or for figuring out what the future holds
– Prayers for Schnauzer’s mom as she continues to sort through re-construction efforts in the aftermath of Helene

MEN! WHAT A MORNING! Truly it was an honor to lead and to be with you this AM. To those not with us, you were missed, and thank you to those present for your effort to push yourselves and each other. Until next time!! AAOOOOOOOOO!!!! :full_moon: :wolf:

— Toothless :tooth:

Posted on

Reduce, Reuse, Recycle

AO: detention
Q: Focker
PAX: Topanga, Mistah Mistah, Matador, Movin On Up, Uncle Jerry, Pedialyte, EZ-Go, Winona, Accounts Receivable
FNGs: None
COUNT: 10
CONDITIONS: Almost long sleeve time

WARMUP: SSH, squats, dive bombers

THE THANG: grab coupon
Tabata work. 50 sec on, 10 off.
3 rounds of each exercise group then run top loop
Round 1: thrusters and flutter kicks
RUN
Round 2: rows and WW1
RUN
Round 3: swings and heel lifts
RUN
Round 4: burpee jumps and planks
RUN
Round 5: curl to press and crunchy frogs

MOLESKINE: mid to low Mumblechatter today due to progressing core difficulty noted. Lots of gas passing also due to core work

ANNOUNCEMENTS: Chili time on 10/20! See slack ^^^for details

COT: prayers for traveling, prayers for Esposa to be back soon (we all miss you), prayers lifted for those who were in the hurricane path

Posted on

FIFA Legends ( Part 1)

AO: middle-tooth
Q: Subway
PAX: Pole Dancer, Oatmeal, Toothless, Betty Ford, Schnauzer, DrRupp, Topanga, sooner
FNGs: None
COUNT: 9
CONDITIONS: 63 – clear skies

WARMUP: Mosey, stretches

THE THANG: Dribble around the PAX, then 5 on 4 concrete futsol (street soccer). Game was close, ball was bouncy. Goals resulted in 10reps of scoring teams choice for defending team; scoring team 10 reps of ab work chosen by defending team. Final score – doesn’t matter- no ACLs were torn- victory for all!

Game 2 – atlantis this Thursday
MOLESKINE:

ANNOUNCEMENTS: Brewsday today

COT: Prayers for those in Western North Carolina affected by Helene.

Posted on

Better later than never backblast

AO: detention
Q: Donkey Hammer
PAX: Cal Worthington, Deep State, EZ-Go, Movin On Up, Mistah Mistah, Michael Freiburg, Pedialyte, Topanga, Uncle Jerry
FNGs: None
COUNT: 10
CONDITIONS: 68 degrees, 90% humidity – moist

WARMUP:
W/u:
ssh, high knees, loop

Mobility work:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee,l)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Wall sit with block, rows, bubkas x 3 rounds
Alt block merkins, block lunges, pull ups x 3 rounds
Block thrusters, squat jumps, block dips x 3 rounds
Return blocks
underhand rows x 25
Hanging knees to chest x 10

MOLESKINE:

ANNOUNCEMENTS:
nashville-half-marthaon
October 26 marathon- Nashville Half Marathon
November 9 half marathon – F3 Brentwood
November 30 trail half marathon- Fiery Gizzard

COT:
Welcome back, Cal Worthington. Always great having you back in the Shire. Have fun at Disney.

Posted on

Return to Cruel Hall

AO: cruelhall
Q: ccr
PAX: Pedialyte, EZ-Go, Donkey Hammer, Works for a Guy, ccr, Fortran, Young and Restless, Mistah Mistah, Topanga
FNGs: None
COUNT: 10
CONDITIONS: I perfect fall morning with a very light sprinkle on the drive in

WARMUP: As predicted by Donkey Hammer, we started slow. Some SSH, leg stretches, arm circles and a quick yoga flow….all set to the legendary Careless Whisper.

THE THANG: An oldie, but a goodie. We performed three full rounds of ULTAS. Four sets of each exercise…Upper Body, Lower Body, Total Body, Abs and Sprints. Ended with the ever efficient 30 seconds of flutter kicks before time was up.

MOLESKINE: awesome being back out with you gentlemen after a summer hiatus. Appreciate Donkey Hammer dragging me out. Playlist theme was live shows the family went to this summer with one exception…. careless whisper…because George Michael is dead. Pedialyte wins the award for not knowing a single song on the playlist! I will post the playlist for those that requested and want to gain some street cred

ANNOUNCEMENTS: 10 year Anniversary convergence tomorrow am at Stonewall (Sevier Park). 6-7am. Come out and celebrate a decade of greatness.

COT: We prayed for the pets in Springfield, OH and for open-mindedness and respect during the upcoming sprint toward the election. Whatever way you lean, get out there and vote!!

Cheers,
CCR

Posted on

Second chances

AO: greenmachine
Q: Wolfpack
PAX: t-cell, Triple Pane, moneyshot, Wolfpack, Topanga, Works for a Guy, Legal Eagle, Hanes, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: Real nice.

WARMUP: Mosey to the football field and stretch.

THE THANG:

Five rounds of…
– Run 200 yards
– 30 Air Squats
– Run 200 yards
– 30 Merkins

PAX had a certain amount to complete the exercises each round…
R1: 6 minutes
R2: 5:30 minutes
R3: 5 minutes
R4: 4:30 minutes
R5: 4 minutes

Mosey back to flag (Sprint up hill)

Squats Ring of Fire to 5
Merkins Ring of Fire to 5

Mary
4 rounds of 30 seconds work, 15 seconds rest of…
– American Hammers
– Straight leg raises

MOLESKINE:
Michelin Man and Legal Eagle got scared and decided to do their own thing following a ChatGPT half marathon training plan that Legal Eagle has deemed “The best training plan I have ever, in my life, ever, come across. It was amazing!”

ANNOUNCEMENTS: Convergences are coming. Prepare!

COT: Messed up last time I was invited to Q here and had to back out night before… grateful to Focker for giving me a second chance. Reminder to PAX to take second chances when they’re given, be open to handing them out when you can and perhaps take the time to seek them out for yourself as well.