Tag: Topanga

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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;

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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.

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Kings of hearts

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Pedialyte, Matador, EZ-Go, Topanga, Winona, Donkey Hammer, Mista mista, Pound Puppy, Soft Serve
FNGs: None
COUNT: 10
CONDITIONS: soggy

WARMUP: Side straddle hops, Willie mays, slow merkins, good mornings

THE THANG:
Run baseball loop and grab blocks
Head to pavilion.

DECK OF CARDS
Clubs = Burpees
Spades = Merkins
Diamonds = WW1s
Hearts = Curl to thruster
(Aces were high)
Face cards were 10 reps
All others by their value

Return blocks and run baseball loop back
MOLESKINE:
Cultivate an attitude of gratefulness and thankfulness. Choosing joy despite our circumstances.

ANNOUNCEMENTS:

COT:

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Quarterly Review

AO: detention
Q: tampalibra
PAX: Ponzi, Movin On Up, Ginger, Accounts Receivable, Deep State, Esposa, Donkey Hammer, Matador, softserve, Pedialyte, Topanga, EZ-Go, Winona, Ike, Pound Puppy, Spandex
FNGs: 1 Spandex
COUNT: 16
CONDITIONS:
Ideal

WARMUP:
SSH x 25, Squats x 10, Finger Bangers x 10, Air Press x 20, WMH x 10 OYO

THE THANG:
YHC was pleasantly surprised by the PAX # but it did require some improv to the planned workout. Partner up and grab a block.

PAX 1: 25 reps of a movement, 10 burpees, R&R until partner returns
PAX 2: Baseball loop (1/4 mile)

R1: Block Thrusters
R2: We’re Not Worthy
R3: Merkins
R4: Burpee pullups
R5: 4 Count Flutters

MARY:
Burpeepocalypse

MOLESKINE:
– Really grateful for the opportunity to lead y’all this morning. detention was my first AO, first AOQ spot, and is just a really solid place full of the HIMest of HIM. Deep State is doing an awesome job over there (and EZ-Go on Fridays).

ANNOUNCEMENTS:
– If you haven’t been to thestronghold you need to ask yourself why. It’s the epitome of the mission of F3. Time to get outside of yourself and support these men.
– F3 Brentwood doing the TacTeam challenge Sat May 18. Hit up leatherneck for details.
– Struggle 002 June 5th. Hit myself, Ginger or bigbang for details. Again, come support the 4:13 guys!
– Welcome FNG Spandex. I go to church with Spandex and just recently met him, great guy, lives down the road in Caldwell Hall. Who of you can commit to connecting with him and getting him involved with F3 Nashville?
– Esposa earned a 2nd nickname, Big Juicy Bear Hug (BJ/BH)

COT:

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On one leg…

AO: detention
Q: Accounts Receivable
PAX: Accounts Receivable, Deep State, Esposa, EZ-Go, Matador, Movin On Up, Pedialyte, Topanga, Winona, NA
FNGs: 1 NA
COUNT: 9
CONDITIONS: 39 and clear

WARMUP: various stretches

THE THANG:
Whole body blast – (8 rounds of 3 exercises) For each exercise decreasing reps of 21,18,15,12,9,6,3,1
Burpees
Lateral lunges
Iron crosses

Grab coupons
20 squat thrusters with curl
10 Peter Parker Merks
Run short lap
Repeat 3 times

Mary-
Various core exercises and finish with 3 min plank.

MOLESKINE: pray for Eddie in early stages of separation.

ANNOUNCEMENTS: NA

COT: