Tag: Works for a Guy

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Getting Back in the Groove

AO: detention
Q: Toothless
PAX: Works for a Guy, Movin On Up, EZ-Go, Deep State, Esposa, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS: Crisp, but a little light creeping in the sky now and some warmth that comes with it. Some said it was almost like running on the beach… :sunglasses:

PLAYLIST: Earth, Wind, & Fire to get back in the GROOVE!

WARM-O-RAMA
Mosey to pavilion, grab a block on the way
– Side straddle hops x 30
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Willy mays hays

– Active warmups to and from middle
– A skips, B skips, karaoke, low shuffle, 50% run

THE THANG:

11s V1
– Rows, each side is half
– Hand release merkins
– Lunge to middle, mosey back

11s V2
– Goblet squats
– Big boy sit-ups
– Mosey both ways

4 Corners
Partnered, Dora style, one exercise at each corner, group waits for six before rotating to next corner

Travel is to run the available square twice, with a mosey on the long sides and a shuffle when moving across

– 50 Ten count Body Builders with block (tacks on an overhead press with block)
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE:
Had too much fun with the 11’s and 10 count body builders, ran out of time on our 400 American Hammers. Ah well, there’s always time for more abs later. All the PAX were feeling good to be back.

ANNOUNCEMENTS:
– A yellow card in leanpax still means you’re in the game, get back on the horse! 3 weeks left, ends the day before the superbowl
– 2.0 walk/ruck this Saturday AM, Focker for details
– The Hunger Games™ at @Natural_Ice ‘s on Saturday PM, co-Q’d by the game master @Firefox

As always, it was an honor to lead. Thanks for the opportunity!
— Toothless :tooth:

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Back to School

AO: detention
Q: Grape
PAX: Movin On Up, Esposa, Topanga, Works for a Guy, Accounts Receivable, EZ-Go, Deep State, Focker
FNGs: None
COUNT: 9
CONDITIONS: crisp

WARMUP: SSH, LBAC, seal claps, OH claps, 1+ mile “heard it through the grapevine” run around the hood

THE THANG: Dora 1-2-3 with coupons

100 Burpees
200 Sumo squats
300 OH press (modified to chest press halfway through)
Partner ran parking lot loop

Sprints at various percentages (60, 67, 80, 100, 98, 90, 82, 75, @esposa speed, etc.)

5 MoM

ANNOUNCEMENTS: #leanpax

Hendersonville rising on 1/13 at 6am

COT: prayers for @focker to have patience and a longer fuse with family, prayers for @ez-go to have peace about middle schoolers and grades, praise for @accountsrecievable and continued blessing of marriage counseling

It was an honor gentlemen!! Thanks for having me!

🍇

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The 12 days of Coupons

AO: cruelhall
Q: EZ-Go
PAX: blackwidow, Accounts Receivable, Donkey Hammer, EZ-Go, Works for a Guy, Esposa
FNGs: None
COUNT: 6
CONDITIONS:
A frosty 24 degrees with 93% humidity

WARMUP:
SSH, Imperial walkers, and Hillbillies in cadence
Mosey in front of school

THE THANG:
12 Days of Coupons
Get a block
Just like the song, start with 1, then 2 and 1, and so on
Run parking lot between sets

1 Hand stand push up
2 Squat press
3 LT Dan
4 WW1
5 KB Swings
6 Rows
7 Tricep extensions
8 Curls
9 American hammers
10 Incline merks
11 Decline merks
12 Burpees
If you get to 12 start back down the pyramid

3 Minutes of Mary: American Hammers to end

ANNOUNCEMENTS:
– #Leanpax is going strong
– FIA is recruiting women for F3 style workout on Tuesday and Thursday at 5:30am in the CHE pavilion
– Beware the holiday “flop” aka the disappointments over the past few weeks. Holidays can be filled with as much sadness as joy. Bring your whole self to the New Year, to God, and to your community. This is where real growth takes place.

Cheers with non-alcoholic #leanpax approved beers 🍻
-EZ

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2024 NYD Convergence – Teamwork Makes the Dream Work

AO: greenmachine
Q: Toothless , Michelin Man
PAX: Works for a Guy, faulkner, Black Lung, morning star, Red Skull, Crawlspace, Michelin Man, Vector, Deep State, Esposa, Spinal Tap, hambone, Pop-A-Lock, McAfee, 40 Minutes, Chunks, moneyshot, Wolfpack, sooner, DintyMoore, Natural Ice, Grape, Toothless, Cuban Missile, baggervance, Haggis,
FNGs: None
COUNT: 27
CONDITIONS: Crisp, overcast, still, expectant

WARMUP:

– 24 x Side Straddle Hops
– 12 x Willy Mays Hays, 2 each side
– 12 x Cherry Pickers
– 12 x Butt Kickers
– 12 x High Knees
– 12 x Windmills
– 12 x Good Mornings

Count off by 5s, take a lap and line up at the far goal line

THE THANG:

12’s – Round 1
– Hand Release Merkins
– Squat Jumps
– Bernie both ways for travel

Field Work
– Group up in teams, bear crawl 100 yds as a group
– Bear leads the group, all others lunge, side lunge, or broad jump for travel
– Stop and collect every 25 yds for 10 burpees done as individuals (including endzone)
– Repeato! Drop burpees to 5 at each 25 yds

Stair Work
– Stay in groups, run 24 flights as a group, up and down counts as one, split up flights however you like
– Runner calls out exercise for the rest of the group to perform while runner runs flights

12s – Round 2 (12 + 12 = 24!)
– Big Boy Sit-Ups
– Double count Dips
– Mosey for travel

Sprints
– Sprint both ways
– 70% to 15 & back, to 20 & back
– 80% to 25 & back, to 30 & back
– 90% to 30 & back

MARY:

– 24 x Happy Crunchy Frogs
– 24 x J-Lo’s
– 24 x Flutter Kicks

ANNOUNCEMENTS:

– #leanpax starts tomorrow, ends the day before the Super Bowl, sign-up sheet is in the channel
– Convergence at #iiipillars tomorrow 1/2 with #middle-tooth traveling to #iiipillars
– Hendersonville kick-off on Saturday 1/13, @Sunshine for details
– 4:13 is back in action week after next, week of 1/15
– One more big one from @Michelin_Man, but that will come later from him!

It was an honor leading you this AM, and it continues to be an honor to serve the PAX of F3 Nashville! Best way I could have asked for to start out the new year – thank you HIM for all you bring to F3, your communities, and our city!

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#LeanPax Tune Up

AO: cruelhall
Q: Donkey Hammer
PAX: Accounts Receivable, baggervance, Black Lung, Esposa, Works for a Guy, Pedialyte, None
FNGs: 1 None
COUNT: 7
CONDITIONS: Cool

WARMUP: extended warm up and mobility work

– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie

THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds

– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block

– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates

ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars

As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.

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The Holiday Special

AO: greenmachine
Q: Timber
PAX: Esposa, t-cell, Cowboy, The Banker, Pop-A-Lock, Timber, Black Lung, Focker, Works for a Guy, moneyshot, monster biscuit, Grape, G-string (Eli Kresta), Haggis, Blinky (guest from North Carolina F3), Boyardee (said with a French accent)
FNGs: 1 Boyardee (said with a French accent)
COUNT: 16
CONDITIONS: 34 degrees, frosty turf, and beautiful

WARMUP: Mosey around the parking lot, coupon (cinder block) carry to the field, IC to 10: high knees, butt kicks, merkins, slow squats, BACs, back BACs, lunge stretch (covered F3 mission and core principles here)

THE THANG: done to a playlist with a lot of variety!
Part 1: 20/10s (20 sec AMRAP, 10 sec recovery)
– 10 exercises: merkins, iron mikes, burpee, coupon row, dry dogs, squat jump, coupon shoulder swings, mountain climbers, Apollo Ohnos, Prime Time merkins
– 1 min recovery run to opposite end zone and back
– rinse and repeat!
Part 2: DORA 100s (100 reps total between partners, 1 person runs 200 yards while other does reps)
– 3 exercises: burpees, floor to ceiling with coupon, WWIIs

MARY: The Little Merkin Boy: done to Bing Crosby’s “The Little Drummer Boy,” plank til end of song, merkin on every “pa rum pum pum pum”

ANNOUNCEMENTS: N/A (forgot to ask)

COT: famous playwright Tennessee Williams changed overnight after the success of his work “The Glass Menagerie.” He went from a man that scraped together all his money to afford an apartment and food, to a man that had everything given to him. He wrote about his unhappiness and how he became miserable in an essay titled “The Catastrophe of Success”. His lesson is a good lesson for me: don’t wish for a life without challenges, because that’s not the life we were meant to live! Embrace the virtue, joy, and authentic friendships you gain out of doing hard things!

We finished with a quick prayer, particularly for those during this holiday season who have lost close ones.

Thank you for the invitation, and for the great coffee, @Focker!

– Timber

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The Official End of Octoburpee

AO: detention
Q: ccr
PAX: ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, Focker, Michelin Man, Movin On Up, Pedialyte, t-cell, Topanga, Winona, Works for a Guy
FNGs: None
COUNT: 13
CONDITIONS:. Gloomiest day in awhile. Steady rain, steady sweat

WARMUP: some stretching, some quick yoga and some arm circles forward and back. Also 10 slow and low merkins for good measure

THE THANG: well, everyone thought yesterday was the end of the octoburpee challenge. Today was a bonus day. We started with a sequence of 3 burpees, high plank and then another exercise. We did 10 total rounds mixing in merkins, dry docks, thrusters and low plank. 33 burpees.

Next was some ole fashioned 11s. Burpees and jump squats. 55 more burpees for a total of 88.

Last was some tabata work featuring atomics, sumo squats, 8 count body builders, WWI, low plank-high plank, lt. dans, BURPEES, heel touches and sprints. 16 more (for me) burpees for a total of 104 for the morning.

MARY: a quick Mary a ding in a few good mornings closed us out.

ANNOUNCEMENTS: Not a ton of announcements from corporate or the AO, but @movinonup gave us a scouting report on Will Levi’s. He was good.

COT: prayers for the Tursi family in Des Moines and Rachel’s uncle Burl. Shared a quote A heard in a song and realized later was from proverbs. “God promises a safe landing, not a smooth journey”. This struck me last week as I was pondering some sad events and reminded me to keep my eyes farther down the road and know that we will all weather the ups and downs.

Great to be back fellas, Deep State, appreciate the invite as always.

Cheers,
CCR

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The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.