Tag: Young and Restless

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Welcome FNGs

AO: titan
Q: Chunks
PAX: preacherman, Salami, SalPal, Sherlock, Natural Ice, Young and Restless, Papa Bear, Freakonomics, Doublemint (F3 RVA), Hipster, CubCadet, Spinal Tap, Black Lung, DintyMoore, Crawlspace, Pep, Cowbell (DR), Fanny Pack (DR), OJ, Kincade, Carrot Top
FNGs: 3 OJ, Kincade, Carrot Top
COUNT: 22
CONDITIONS: Perfect

WARMUP:

42 SSH = my age!

THE THANG:

The PAX voted and Yacht Rock was the playlist choice.

Pass the speaker run towards Love Circle.

Took a hard right on 29th and headed back to the hill next to the Parthenon.

Count off 1s and 2s. Partner up. Each partner group picked an exercise for the rest of the PAX while they were the timer and ran up and down the hill. Once everyone had a turn as the timer, mosey to the lawn in front of the Parthenon.

Round 1 25% to the other side and 1 burpee and back
Round 2 25% to the other side and 2 burpees and back
Round 3 50% to the other side and 3 burpees and back
Round 4 50% to the other side and 4 burpees and back
Round 5 90% to the other side and 5 burpees and back

Mosey back to startex with a sprint to the finish.

4 Mins of mary left with some up and downs with burpees

Always an honor to lead.

3 FNGs were welcomed to the crew: Carrot Top, OJ, and Kincade

MOLESKINE: 95% of men over 35 will never sprint again. We will not be a part of that statistic.

ANNOUNCEMENTS: Check Slack

COT: Prayed out!

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Coupon Carry

AO: detention
Q: Focker
PAX: Deep State, Young and Restless, Pedialyte, Movin On Up, Average Size, EZ-Go, Esposa, Donkey Hammer, Topanga (Scott), Pound Puppy, Peabody
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: dynamic football warmup

THE THANG: grab large coupon for the group and mosey to bottom of bus loop.
One PAX goes backward up hill while others race to the top and do exercises while waiting. Then back to bottom and switch PAX
Navy seals
Burpees
Wall sit
Ww1
Inch worm merkins
Sit throughs
Flutter kicks
Deep squats
Dry docks
Slow heel drops
Diamond merkins

Mosey to playground and one PAX rifle carries coupon to top of ramp while other PAX work
Pull ups
Jump squats
Dips/skull crushers
Lunges
Navy seals

MOLESKINE: good solid work to loosen up our bodies for the week ahead. Good Mumblechatter, yet still difficult

ANNOUNCEMENTS: looking forward to Topanga (Scott) leadership and thank you Deep State!

COT: a call to appreciate the moments we have with our families because time is fleeting

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Impossible/Manly/Murder Mile

AO: greenmachine
Q: Focker
PAX: Betty Ford, Toothless, SalPal, Pep, Cowboy, Pole Dancer, Works for a Guy, t-cell, Black Lung, moneyshot, Young and Restless, Esposa, Matador, Shania, Topanga
FNGs: None
COUNT: 16
CONDITIONS: Moist

WARMUP: Drive your car to the workout

THE THANG:
400 meter burpee broad jump :burpee:
400 meter lunge :leg:
400 meter bear crawl :teddy_bear:
400 meter “run” :man-running:

MOLESKINE: -the bear crawl makes the burpee broad jump feel like the lunges
-Works for a Guy unsurprisingly took the crown
-everyone was under one hour!
-coffee, Purity chocolate milk, and Donut Den treats provided (thanks Toothless!)
-one of my new favorite traditions is this horrible mile
ANNOUNCEMENTS: see ya next year!

COT: I think everyone wrestled with their respective higher power during the bear crawls

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Only the few

AO: westeros
Q: Pep
PAX: CubCadet, Young and Restless
FNGs: None
COUNT: 3
CONDITIONS:
– Wet
– Rainy
– Water

THE THANG:
Dora
100: pull up
200: firehydrant (each side is one)
300: windshield wiper (each side is one)

7’s at the hill
Prisoner squat
Star merican

Pope
Pep project: tasks and deliverables defined

COT:
Prayer:
– pope passed away
– Pep: project tasks and deliverables defined

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Chunks easy AI WO

AO: the-castle
Q: Chunks
PAX: (StepBrother), UTAH, Young and Restless, Strutter, Pep, Chunks, Splitter, hambone
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

WARMUP: SSHx30, Squatsx10, Merkinsx10

THE THANG: Grab a block or ruck / mosey to courts

5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5

4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.

MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block

MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.

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Tortoise & Hare – The Final Run!

AO: thestronghold
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Barney, Hair Band, Dan Tanna, Right Said, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Fresh Start, Hoop Dream, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: A perfect 57 degrees and a beautiful sunrise

WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches

THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!

MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.

ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am

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Progress, progress, progress

AO: thestronghold
Q: Wolfpack
PAX: Red Skull, Skeet, Young and Restless, Chunks, tampalibra, toga, Purple Tiger, Dan Tanna, Decaf, Assange (DR), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 20
CONDITIONS: Light rain in the warm air

WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop

THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.

Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear

Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops

Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint

Mosey on back for some cool down merkins

ANNOUNCEMENTS: 2 weeks til signing day. Lets go!

COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.

Thanks for letting me lead!

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Hair Band, Judy, tampalibra, Young and Restless, Chunks, Barney, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Cold and windy….39 degrees

WARMUP: Normal pre-run warmup of SSH, Squats, IWs, stretching and some OYO WMH and Good Mornings

THE THANG: Partner Up and RUN!! All in under 35:00 leaving plenty of time for some more work.

Mosey to the school parking lot for a quick round of 3 1 min challenges. 1st min 15 burpees, 2nd min 25 jump squats, 3rd min 25 WWIs.

Mosey back to the StartEx

MOLESKINE: This class continues to push themselves. We had 1 PR today as Hot Wire got sub 30:00 for the first time.

ANNOUNCEMENTS: Signing Day is next Friday, 4/18 at 11:30. The Standing Strong Dinner at Rocketown is Thursday 4/24 at 6pm. Some F3 seats remain…it looks like Franklin could use a little help filling their table. If you would like to join us for the evening, click the link and select F3 Franklin as you Table Sponsor. Or, just DM me and I will find a seat for you.

secure.fundeasy.com/ministrysync/event/?e=29356

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Mystery Machine

AO: cruelhall
Q: Donkey Hammer
PAX: Pedialyte, Focker, Esposa, Young and Restless, Uncle Jerry, Athena
FNGs: None
COUNT: 7
CONDITIONS: pleasant but moist

WARMUP:
– SSH, GM, WMH, easy jog to pavilion
– Mobility warmup

THE THANG:
– Tabata:
– single leg split squats, decline merkins x 2 rounds
– jump squats, calf raises x 2 rounds
– 5’s: 5 kick throughs with merkins at bottom of hill, 5 jump squats and 5 calf raises at top, Bernie half the hill, run to top
– return to pavilion, lunging suicides with imperial walkers, hillbillies, burpees at the lines
– jog to start, 2 minutes APB to close out

ANNOUNCEMENTS:
handsomizer is coming to the Shire this Friday. Be there.

COT:
Went around the circle discussing marital advice. Communication, loyalty, trust were all discussed.