Tag: Vector

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An incredibly fair workout

AO: titan
Q: Wolfpack
PAX: Pep, Chunks, Natural Ice, Tim the Toolman, CubCadet, Spinal Tap, SalPal, Cropduster, Vector, Radish
FNGs: None
COUNT: 11
CONDITIONS: Perfection

WARMUP: Mosey and the usual suspects

THE THANG:

Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.

Round 1

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Round 2

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Sprint to Startex

MOLESKINE: “That was an incredibly fair workout” – SalPal

ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18

Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!

COT: Set goals. Take action. Be patient.

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18th Anniversary Convergence

AO: westeros
Q: Michelin Man
PAX: Pep, Black Lung, Michelin Man, Sherlock, bluemule, Chunks, DintyMoore, Vector, Salami, Tim the TOOLMAN
FNGs: None
COUNT: 10
CONDITIONS: Happy Fall Y’all!

WARMUP:

18 Star Jumps

TODD JEFFERSON HARTLEY
9 – Toy Soldiers
8 – Jumping Jacks
07 – Hillbillies

1 lap around the park. Black Lung joined us halfway through. 7 burpee penalty called by bluemule via the BlackLung rule.

THE THANG:

AMRAP. Pax made a circle with coupons. 1 Pax runs to the end of the parking lot and the remaining Pax did:

Squats
Curls
Overhead press
Rows
Eagles wings lunges

rosebud Pax heard it was my anniversary and started showing up throughout the workout. Thanks for joining Chunks , Salami , and DintyMoore !

We stopped several times to do 18 cinder block pull throughs.

MARY:

18 Flutters with block

LAURA RAINES HARTLEY
9 – Leg raises with block
8 – Rotational block twists
7 – High knees

1 more mosey to cool down.

MOLESKINE:

Today is my 18th anniversary. Laura and I were married on 9/8/2007 in Memphis, TN. I’m so thankful.

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Best opening Tracks

AO: bomber
Q: Natural Ice
PAX: Chunks, Poppa Lock, Firefox, Vector, Michelin Man, Black Lung
FNGs: None
COUNT: 7
CONDITIONS: fantastic

Warm-Up
– Side-straddle hops
– Stretching
– Merkins
– Hillbillies
– 8-Count Bodybuilders in cadence (new favorite, the “future of the burpee”) at this point Black Lung decided to join us

The Thang
Playground Circuit – Round 1 (x3):
– 10 Pull-ups
– 20 Merkins
– 30 Squats
– Mosey around the Community Center
– Pick up the six = World War I Sit-ups until all in
– Once six arrived, 1 minute continuous WWIs
Playground Circuit – Round 2 (x3):
– 10 Pull-ups
– 20 Incline Merkins / Dips
– Mosey lap around Community Center
– Pick up the six = World War I Sit-ups until all in
– 1 minute WWIs
Mary Break (mid-point):
– LBCs
– Prom Dates
– 8-Count Bodybuilders !
– Freddie Mercurys
Final Round:
– 10 Pull-ups
– 20 Incline Merkins
– 30 Squats
– Run back to the starting point

Firefox correctly guessed the playlist them of Opening Tracks to Albums -the Weezer song may have given it away
https://open.spotify.com/playlist/2wHBaQBqsTpeM4rg00r0Ir?si=6e119184a99e4836

ANNOUNCEMENTS:
Night moves is September 18th!

Thank you gentlemen for the opportunity to lead

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3 Ring Circus – Day 3

AO: bomber
Q: Firefox , Spinal Tap, Pole Dancer
PAX: SalPal, Poppa Lock, Papa Bear, CubCadet, Vector, Tim the Toolman, hambone, DintyMoore
FNGs: None
COUNT: 11
CONDITIONS: Festive

WARMUP: 10 SSH, OYO WMH and GM

THE THANG:
Part 1: Firefox
Mosey to parking lot by the playground. Circle up and hold a plank to “Ring of Fire”. Much mumblechatter.

Partner up. 1 partner holds a static hold position while the other does the exercise, swap and do 3 rounds per exercise with the goal of not resting in transition between the hold and the exercise
– Hollow body hold – 10 V-ups
– Low plank – 15 buzzsaws
– High plank – 10 plank knees-to-elbows (each side is 1/2)

Mosey to playground. 1 partner does 10 hanging leg raises, the other does Freddie Mercuries. 2 rounds.

Part 2: Pole Dancer
Back at the parking lot by the playground.
– 50 windshield wipers (in cadence)
– 50 supermans (oyo)
– 50 butterfly crunches (in cadence)
– 50 ankle taps (in cadence)

Big 10 – alternate WW1s (counting down from 9 to 1) and merkins (counting up from 1 to 9)

Part 3: Spinal Tap
Mosey to upper parking lot. 4 Corners.
– 20 (4-count) flutter kicks. Toy soldier walk to next corner.
– 30 (2-count) American hammers. Imperial walker walk to next corner.
– 40 (2-count) mountain climbers. Toy soldier walk to next corner.
– 50 LBCs. Imperial walker walk back to first corner

Mosey to Startex. Superheroes. Alternate between superman (arms forward), batman (arms to the side), and ironman (arms by your side).

MOLESKINE:
– I got called an angry little elf. Thanks?
– Kudos to Papa Bear Vector CubCadet DintyMoore for making it to all 3 days the circus was in town.
– Vector brought his clown nose
– CubCadet just assumed we were doing a 15min hollow body hold.
– Everyone shared a word/phrase/sentence of gratitude

ANNOUNCEMENTS:
– CSAUP
– TN Tussle
– Small group w/ Spinal Tap and Pole Dancer

COT:
– Thanks for cool heads, organized administration and safety at school
– Support for those dealing with health issues and anxieties

It was a blast. It has been “fun” experiencing the cascade of soreness since Wednesday. Thanks to Spinal Tap and Pole Dancer for letting me rope you into this madness and making it a success!

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Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e

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3 Ring Circus: Part UNO

AO: titan
Q: Spinal Tap , Pole Dancer, Firefox
PAX: Firefox, Pole Dancer, Natural Ice, DintyMoore, Young and Restless, GameStop, Papa Bear, SalPal, Vector, Choo Choo, CubCadet, Good Morning America, Lewis Ngwenya, Salami, Sherlock, Squatter, Tim the Toolman, Wolfpack, Duvet, Capsize, Saddle Sore
FNGs: None
COUNT: 22!
CONDITIONS: perfect

WARMUP: ssh, lbac, wmh, good mornings etc

THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press

Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder

Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins

ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!

COT:
Praise for Young and Restless for coming consistently for the past year!

See link below to help our former F3 colleague F3G Noah Kinney :pray:

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice

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Oh – there are three ball fields

AO: bomber
Q: Pep
PAX: Black Lung, Tim the Toolman, Vector, Hedwig, Papa Bear
FNGs: None
COUNT: 6
CONDITIONS:
Hot but with a breeze – so bearable

WARMUP:
– run to nipple – Willie mays hays & good mornings

THE THANG:
– run to small ball field
– Wreck-tangle: one partner runs the perimeter of the field (along the fence) while other partner does slower movement. When first partner returns to second partner, they switch and second partner starts running while first partner does slower movement.
– movements (along the fence line):
– Komodo dragon: home along first base line
– Inch worm (inch forward, push up, jump up): along first to second
– lunge twist: along second to third
– Bear crawl: third to home
– 30 burpee penalty when Black lung found us
– 11’s at hill
– hand release merikans
– Squats

ANNOUNCEMENTS:

Brews day next Tuesday : 5-7 at 12S Taproom

COT:
Prayers:
– kids returning to school
– Papa bear taking grandkids to Smoky Mountains
– Vector – lots of change as daughter gets ready to start UGA. They drive a week from Saturday.

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Independence Day Convergence + 1st F Q Handoff

AO: handsomizer
Q: Hair Band , SalPal
PAX: Young and Restless, Black Lung, Spinal Tap, Natural Ice, Puzzlah, Focker, Strutter, DintyMoore, Cowboy, Esposa, Vector, CubCadet, hambone, Betty Ford, Firefox, Chunks, Cuban Missile, Pepsi, Papa Bear
FNGs: None
COUNT: 21
CONDITIONS: Smelled like freedom.

WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.

THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.

MOT to battle: mosey to bridge

At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.

Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x

Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.

Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).

Sprint from top of stairs to startex, burpees to buy out.

In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.

MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.

ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.

(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.

COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.

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It’s Too Humid for a Theme

AO: titan
Q: Firefox
PAX: Vector, Papa Bear, CubCadet, DintyMoore, Crawlspace, Salami, Choo Choo, GameStop, Cropduster, Sherlock, Spinal Tap, bluemule, Tim the Toolman, Pep, Right Said, Natural Ice, Downspout, Hacker
FNGs: None
COUNT: 19
CONDITIONS: Like the worst swimming pool ever

WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs

THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups

After 3 rounds, 30 V-ups. Mosey to playground.

Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.

Mosey to Startex.

15 WW1s and almost a 60sec Hollow Body Hold.

MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.

ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer

COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle: