Tag: Topanga

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Nobody said it was EZ (Go)

AO: detention
Q: EZ-Go
PAX: Average Size, Works for a Guy, Topanga, Mistah Mistah, Donkey Hammer, Grape, Accounts Receivable, Winona, EZ-Go, Pedialyte, Deep State, Movin On Up, Old Maid, Pound Puppy
FNGs: None
COUNT: 14
CONDITIONS:
Average August

WARMUP:
Broga Flow: cobra, downward dog, right hand right foot/right hand stretch upward, warrior 1, rinse and repeat on left side

THE THANG:
*grab a coupon

Block work:
50 – squats
40 – block rows
30 – block mercs
20 – triple arm killers
10 – 8 count bb
5 – bubkas
Repeat x2

CrossFit Lyon Workout :woman-lifting-weights::
5 rounds:
10 squat cleans
10 thrusters
10 burpee chest-to-bar pull-ups

Mary:
*Choose your own adventure
2 min 6 inches
20 WW1
1 min low plank
20 Supermans
20 WW1
20 1-leg Alabama prom dates

MOLESKINE:
Big crew, big sweat, big gainz!

ANNOUNCEMENTS:
cruelhall Convergence with handsomizer on Sept 6 at Geodis
gullivers-travels-challenge is alive and well

COT:
Kids back in school, prayers for new school year
Praise for Average Size new job!

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Nine Lives

AO: cruelhall
Q: DintyMoore
PAX: Accounts Receivable, Donkey Hammer, EZ-Go, Mistah Mistah, Matador, Pedialyte, softserve, Topanga
FNGs: None
COUNT: 9
CONDITIONS: Pristine

WARMUP: SSHs, LBAC, Good Mornings, Willy Mays Hays, Mosey

THE THANG:
Borrowed from Right Said
9 exercises, 9 reps, run a lap (roughly 400m today, then delete an exercise
1. Merkin
2. Burpee
3. LBC
4. Squat
5. 2-ct mountain climber
6. Side Straddle Hop
7. 8-count Body Builder
8. American Hammer
9. Iron Mike

Mosey back to StartEx

MOLESKINE: Always a pleasure to be in the Shire. Thanks for the opportunity to lead.

ANNOUNCEMENTS: gullivers-travels-challenge ongoing. Visit other AOs to extend your comfort zone and see what’s happening around Nashville.

COT: Good thoughts for all the dads remaining intentional with the start of school and routines and busy schedules.

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7/26/24

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Cal Worthington, Donkey Hammer, Focker, Mistah Mistah, Pedialyte, Topanga, Winona
FNGs: None
COUNT: 8
F3 Backblast 7/26/24

Warm Up
Side straddle hops
Yoga stretches
10 Burpees

Indian run down to Ellington and back
Grab blocks head to pavilion

Tabata Workout
4 sets / 4 cycles
1. Box jumps
2. Kettle bell swings
3. Curl to press
4. Iron crosses

Back up to parking lot for sprints.
4 sets of:
-sprint down
-Bernie back
-5 atomic merkins

Mary
Round robin fave core exercises.

Moleskin
Lead like Jesus did….as a servant.

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Double Nickel Next Level

AO: detention
Q: Wedding Singer
PAX: Spinal Tap, Winona, Deep State, Topanga, Focker, Average Size, EZ-Go, Accounts Receivable, Donkey Hammer, Movin On Up, Works for a Guy, Wedding Singer
FNGs: None
COUNT: 12
CONDITIONS: No Rain!

WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo

SSH x 55
T-Ups x 5 each side

THE THANG:
Mosey to shed for coupons

11 Blockees
Lap

11 Blockees
22 4-count Flutters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap

Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!

Store coupons (at least those that we didn’t crush to powder on our bare hands!

Mosey to wall for a short minute of Balls to the Wall

Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.

MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)

F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.

ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details

COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.

Stay strong and keep singing
Wedding Singer

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Encore

AO: cruelhall
Q: Winona
PAX: Topanga, Accounts Receivable, EZ-Go, Works for a Guy, Mistah Mistah, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS:
Cool
WARMUP:
Stretches
THE THANG:
Native American run around the block
11s on the bus hill
Burpees at the bottom and WW1s at the top

5 sets
5 pull ups
20 squats
10 v ups

Sprints
Flutters
Plank
Burpee burnout
MOLESKINE:

ANNOUNCEMENTS:

COT: prayers for pound puppy and family for family member in hospice.

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The Red, White, and Blue

AO: detention
Q: Accounts Receivable
PAX: Matador, Accounts Receivable, Esposa, Fidel Salazar, Deep State, Donkey Hammer, Movin On Up, Mistah Mistah, Pedialyte, Topanga, @average-size, @hiester, None
FNGs: 1 None
COUNT: 13
CONDITIONS: perfect

WARMUP: Good mornings, yoga stretches, merkins, Imperial walkers, hillbillies

THE THANG:
Mosey to bottom of hill near Ellington.
Mosey back stoping at each driveway to do 10 Atomic Merkins

Tabata Workout:
4 rounds of 4 exercises – (45sec work /15sec rest for each exercise)
Rows
Lateral lunges
Burpee pull-ups
WW1s

Mosy baseball loop back to parking lot.
Circle up for Mary – round robbin fave core exercises till time.

MOLESKINE: Take on the hard or awkward convos with our kids and cultivate those relationships so they are ones with quality communication.

ANNOUNCEMENTS:
Convergence at Green Machine for July 4th

COT:

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Feel the Pump

AO: detention
Q: Focker
PAX: Movin On Up, Pedialyte, Esposa, Topanga, Matador, Deep State, Mistah Mistah, Winona, Pound Puppy, Average Size
FNGs: None
COUNT: 11
CONDITIONS: Just how I like it

WARMUP: various stretches

THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers

Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted

Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2

60sec plank
Return blocks
Mary

MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late

ANNOUNCEMENTS: none!

COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication

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Celtics in 4

AO: middle-tooth
Q: Pole Dancer
PAX: Topanga, Oatmeal, sooner, moneyshot, Toothless, DrRupp, Focker, Warning Track
FNGs: None
COUNT: 9
CONDITIONS: Warm and Dry

WARMUP: Indian Run around the park while the lead dribbled a basketball; 10 burpees for the group if you lose the dribble.

THE THANG: Circuit set adding one exercise each cycle. No running in between if someone made a free throw- we were 1/5.

10x Burpees
Run

10x Burpees
25x Merkins
Run

10x Burpees
25x Merkins
50x Lunges
Run

10x Burpees
25x Merkins
50x Lunges
100x LBC’s
Run

10x Burpees
25x Merkins
50x Lunges
100x LBC’s
150x Squats
Finally made a basket- no running!

Played pickup for the last 20 minutes. In the words of Topanga, “Look for layups- shooting isn’t the answer.”

MOLESKINE: Toothless has an egg on his ankle and is questionable for Game 3 of the NBA Finals, along with Porzingis

ANNOUNCEMENTS: The 2.0 Workout has no affiliation with the Middle Tooth AO

COT: Prayers for Toothless’ stepmom and family, Larry Allen’s family, and for Topanga’s wedding anniversary

Playlist: I post ’em even when they’re bad- songs from the TD Garden playlist;

https://open.spotify.com/playlist/3Zwp9ID7VuHfaksm0U8XZj?si=824d80a3204a4d9a

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.

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I was playing D&D before Matt Mercer made it cool

AO: middle-tooth
Q: SalPal
PAX: sooner, Oatmeal, Bad Boy, Topanga, moneyshot, Cal Worthington, Cowboy, Wahoo
FNGs: None
COUNT: 11
I forgot two of y’all, sorry I didn’t record, please edit to add yourselves!

CONDITIONS: Ripe for adventure.

WARMUP: Some active warmups.

THE THANG: clears throat

The Legend of the Three-Toothed Dragon

Your party has answered the call to slay the dreaded Three-Toothed Dragon of Middle Tooth! You’ve assembled your team and made your way out into the wilderness. Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!

As you exit the woods, you discover… an angry treant! 15 Happy Crunchy Frogs! 5 Big Boy Situps!

You arrive to the entrance of the dragon’s lair; a group of hill giants block your way forward. You attempt to maneuver around and roll for Dexterity – 5 minutes of field sprints.

As you brave the cave, you stumble upon….a few goblins. 10 burpees!

You find yourselves at a dead end, but upon further inspection, discover it is a hidden door. But it requires magic to open. You choose: Knock – 15 Screamin’ Eagles.

Having gained passage, you slip into the grand throne of the Three-Toothed Dragon, named Murphy. You have the element of surprise, so you decide to: Leroy Jenkins his ass: Burpee-Broad Jumps

Bloodied and battered, Murphy seems to be defeated… but he suddenly re-emerges, resurrected as a dracolich! Bust out the Holy Hand Grenade of Lathander from your Bag of Holding and dust this clown. Dora, 50 Kraken Burpees

With a terrible roar, Murphy falls to the earth, a lifeless husk. You have managed to silence this terrible creature and recover the loot. You partner up to carry as much back together as you can: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 5 sets

MOLESKINE: Way to push through the rain (or as we call it in Atlantis… well, we don’t call it anything, because we don’t notice, it’s just wet all the time).

ANNOUNCEMENTS: Lots of places opening up. Pull up challenge. moneyshot is new AOQ of Brewsday.

COT: Prayers for sooner and family navigating troubled waters laying a grandmother to rest. For my M looking for a job. All intentions unspoken.