Tag: Wedding Singer

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Compounding (Pain)terest

AO: handsomizer
Q: Patty
PAX: Chunks, Black Lung, Roadrunner, Cuban Missile, Spinal Tap, Wedding Singer, Salami, Natural Ice, Freakonomics, Spear, Patty, Achilles, Los Tigres, Pharmacist
FNGs: None
COUNT: 14
CONDITIONS: Crisp

WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch

Unorganized bear crawl, crab walk
Merkins (10)

THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.

ANNOUNCEMENTS:

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Handsomizer 8/16/24

AO: handsomizer
Q: Salami
PAX: Spinal Tap, Patty, Old Maid, Natural Ice, Rocket Mortgage, El Pollo Loco, Goofy, Wedding Singer
FNGs: None
COUNT: 9
CONDITIONS: A touch cooler than lately

WARMUP:
Motivators from 7
Mosey around the stadium
Karaokes
Butt kickers
High knees
Arrive back at grass
Jane fondas IC 10 each leg

THE THANG:
10 merks
16 Freddie Mercurys
10 diamond merks
16 plank jacks
10 wide merks
16 mountain climbers
ALL IC

Run to side of stadium and back

10 drop n chops (squat, left knee up, squat, right knee up = 1 rep)
16 leg lifts
10 Peter Parkers
16 WWIs
10 squats
16 V-ups
ALL IC

Stair run

30 SSH IC
30 Moroccan night clubs IC
20 Supermans IC
20 AL prom dates IC
10 burpees

Run through parking lot and back
10 8ct body builders

2 mins of Mary

MOLESKINE:

ANNOUNCEMENTS:
Wedding Singer F3 disc golf @ Crockett Park 0600 Saturday 8/17
Natural Ice wants more ideas for 2nd F shindigs
8/21/24 convergence at III Pillars

COT: Wedding Singer reminds us to be present for our kids/loved ones while they are around
Keep Blueliner in your thoughts and prayers, stop by if you can. Bring stogies

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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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Sneaky Murph

AO: westeros
Q: Grape
PAX: bluemule, DintyMoore, Michelin Man, Pep, Spinal Tap, Tim the Toolman, Breadsticks, Hedwig, Wedding Singer, Poutine, Griswold, The Pharmacist, Spear
FNGs: 3 Griswold, The Pharmacist, Spear
COUNT: 14
CONDITIONS: great weather for no sleeves

WARMUP: typical shoulder burner

THE THANG: sneaky Murph
Ran to the top of Love Hill and stopped at various points to do Merkins, completed 200

Took in the sunrise with several other groups of lovers

Ran back down to the playground with stops at various points to do squats, completed 300

Pull ups to failure at the playground

Back to startex with a sprint along the way

MOLESKINE: really glad we had a moment to catch our breaths at the top of the hill, it was great getting to take in the sunrise over Nashville with brothers

ANNOUNCEMENTS: 2.0 workout on 6/8! Check f3dads for more details, but come on out!!!

COT: praises for Hedwig for landing the job, prayers for Breadsticks as he moves in 2.5 weeks, prayers for Pep for work travel (or maybe Comi-Con, who knows)

:grapes:

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers

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Burpees and Kickball

AO: handsomizer
Q: Natural Ice
PAX: Detective Pikachu, Grape, Natural Ice, Spinal Tap, Cuban Missile, Wedding Singer, Chunks, Freakonomics
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: