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A Classic-(al) Beatdown

Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.

14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.

CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)

WOR: Very Standard

SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses

Thang:

3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.

1 – 1st movement of Beethoven’s Moonlight Sonata

Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.

Ran a capri lap after the piece.

2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.

18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete

3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement

Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.

Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.

Just enough time left for a little Mary.

18 flutter kicks, 12 WW1s oyo

 

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Agility Fest

PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)

Gloom: 70 and sunny

Four HIM posted at The Purple Cow to get a bit more agile this morning.  Lateral movement and recollections of sports seasons gone by were rampant.

The Thang:  warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.

Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs.  Finish with some Mary.

Stay Classy,

Toga

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Lunging up to lovers circle

Monday 6/8/20

PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).

Gloom Factor: 73° with lower humidity

Disclaimer given and then mosied around to the east side of WEMS for warm up.

WOR:

IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC

Thang:

After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.

Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.

Headed back to parking lot for some Mary.

Mary:

Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC

Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.

~ Trapper Keeper

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Plenty of Time

Q: A_R

PAX
CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R

Warm up
– 20 count side straddle hop
– 10 count imperial walkers
– 10 count willie Mays
– 10 count hill billies
– 10 burpees

Thang
– Run to bottom of the road (by Elington)
– Run back up
– At each driveway do 10 Merkins
– And 10 mountain climbers
– Grab coupon and meet at hand rails

4 sets of
– 20 rows (waited optional)
– 10 pull ups
– 20 overhead presses with coupon
– 20 dips
– Side straddle hop for the 6. Start each set together.

Back to parking lot
– Sprints with 5 atomics in between

Mary
Flutter kicks and box cutters until 6:15

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We’re going to need more blocks!

Seventeen showed up for a glorious morning on the 4:13 campus.  Conditions= Seventy and Sunny (for real this time) and fun was had by all.

PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)

Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball.  Half the PAX lined up on opposing sides of the court then begin block party=

Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2

Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2

Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2

Rev 4: 20 skull crushers, 20 deadlifts: repeato x2

Mary

COT with Bagger taking us out and Red Skull pumping the coffee

NMM: It was great to see a strong showing for the newest class at The Stronghold.  These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town.  It’s a great time for us all to support one another.

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III Pillars – 06.02.20 – The Oregon Trail

A new record PAX count for the new iiiP location (5) turned out this morning to take part in a journey down the Oregon Trail.

QIC: Toothless

PAX: Crablegs, En Fuego, High Flyer, River Dawg

Conditions: Excellent temperature and relatively low humidity, sunrise was an 8/10, field grass freshly cut

WARM-O-RAMA:

Decent amount of stretching while waiting on the PAX to assemble, gave an extra 2 for the sake of those coming in hot.

  • 20 x SSH
  • 25 x High Knees
  • 25 x Butt Kickers
  • 8 x Jump Squats
  • 10 x Willy Mays Hayes
  • 10 x Windmills
  • 10 x Whatever You Need

THE THANG:

Round 1

Starting at old Independence, MO, the PAX loaded their gear into their wagons with 30 Squats every minute on the minute (EMOM) for 5 minutes.

Once the wagons were loaded, the PAX completed a roughly 30 yard Ox Crawl. That’s a newly coined exercise just for today consisting of 10 Bear Crawl steps capped with 5 Merkins per one rep – PAX did 5 reps.

After all of that traveling, it was time to go hunting and gather some food. Pax took off on a 1/3 mile Indian Run around the field, ending at the Balance Beams.

Round 2

The PAX were then struck with DIPtheria and proceeded to complete:

  • 30 x Dips EMOM for 5 mins = 150 total Dips
  • 40 x LBC’s EMOM for 5 mins = 200 total LBC’s

It was time for more grub, so the PAX took off for a rarely used modification of the Indian Run called the Scout Run. This is where the front runner picks a spot ahead of the group (~15yds away) and sprints there before returning to the back of the line of PAX. This continued around the 1/3 mile loop ending opposite STARTEX.

Round 3

The PAX were almost to Oregon, but they had to cross a river first. First the PAX completed 50 Merkins to make sure everything was packed down good and tight before making the crossing.

PAX proceeded to cross the river with:

  • 50 x Four Count Flutter Kicks
  • 50 x Australian Snow Angels

RIVER Dawg gave us a 15 count, which was enough time for the water to rise and begin washing away one of the wagons. PAX had to complete 20 Burpees quickly to rescue the supplies before they were washed away with the wagon.

PAX then ran back to STARTEX with a short Indian Run

MARY:

Time was running short, but the PAX circled around the campfire and called out an exercise to do 5 reps of. The mumblechatter spiked here as some of the PAX wanted to start the countoff prematurely.

  • 5 x Big Boy Situps
  • 5 x Happy Crunchy Frogs (Happy Crunchy Trail Mix)
  • 5 x LBC’s
  • 5 x Freddy Mercury’s
  • 5 x American Flutters

COT/COMAD (Circle of Man Appropriately-Distanced)

BULLHORN:

  • Prayers for our city and nation as we deal with the chaos – know that your brothers are here for you if you just need to talk or do something to take a break
  • Thanks to the PAX this morning the Q sheet is filled up for the next few weeks, but let me know if you want to grab a spot as the time will come quickly. The PAX have enjoyed the new location, and I’m looking forward to further introductions of our regular Tuesday crew.

As always, it was an honor to lead!

– Toothless

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Bomber – 05.29.20 – “Kotters”

14 PAX were welcomed back to the best AO in Nashville and treated to a ciabatta breakfast with a side of comeback sauce. Conditions were prime, spirits were high, and the playlist was extraordinary.

QIC: Princess Aurora

PAX: Bad Boy, Bareback, Black Lung, Covenant Eyes, Crablegs, Crawlspace, Cunning Linguist, Drago, D-Frost, Hi-Viz, Toothless, T-Cell, Vector

THE THANG:

Kicked off the tunes with “Welcome Back” and issued the disclaimer before taking off on a medium mosey up and around the “Nip” and back with various forms of shuffles, high knees, and butt kickers along the way.

Posted up in the upper lot for COP:

  • SSH x 10
  • SnL Squats x 10
  • Half-Groiners x 10
  • Merkins x 10
  • LBAC F/R x 10

Following the warm apps, it was time for the main course. Today’s special was C.O.M.E.B.A.C.K. ciabatta, a tabata-esque dose of exercises, new, old, and twisted. PAX performed rounds of 30 seconds on and 10 seconds off for each of the following exercises, completing five rounds each before moving on to the next one:

  • Colonel Dans (Lt. Dan has moved up his way up through the ranks – jump lunge each side, followed by deep squat into a tuck jump)
  • Overhead Squats
  • Merkins
  • Extenders
  • Boxcutters
  • Angelfaces (prone position, with arms in front of you, perform snow angel motion with arms only, enjoy the shoulder burn)
  • Crabcakes
  • Kickbacks (quadruped position, with knee still bent, drive heel up into air and squeeze that glute)

Feeling pretty full, PAX head down to lower lot to enjoy their dessert of a pair of sprints to the top of the driveway. Mostly gassed, PAX circle up in the usual spot for a digestif of Mary to the sweet sounds of “Don’t Look Back in Anger” by Oasis, all exercises OYO:

  • LBCs x 25
  • Scissor Kicks x 25
  • Toe Touches x 25
  • Butterfly Crunches x 25
  • Plank and point, alternating each arm going forward until end of song

COT/COMAD (Circle of Man Appropriately-Distanced)

MOLESKINE:

Just a few notes and highlights from the day.

  • Drago continues to add to his mystique by parking in the upper lot even when he’s early
  • Fascinating look into Black Lung’s current research as well as his life choices for those who closed out coffeeteria
  • T-claps to Bareback and Cunning Linguist for sponsoring coffeeteria with the Charboxes

BULLHORN:

  • TAPs for sick and injured and for family additions.
  • As you continue to get back out to workout, please reach out to someone to whom you haven’t spoken in a while. The last few months have been damaging in many ways apart from the virus, especially to those struggling with loneliness and addiction. Find ways to be grateful, and, if you are experiencing something difficult yourself, please ask for help or guidance.

It’s good to be back.

PA out.

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May 27, 2020 – Remember the Titan

May 27, 2020

 

Temp: 60s

Gloom: Why did Snoop Dogg need an umbrella? (Fo’ drizzle.)

 

PAX:

Siri

Black Lung

Crablegs

Drago

D Frost

Trapper Keeper

Crawlspace

Right Said

 

Warm-o-rama:

Mosey to Lizzie the Dragon

LBACs

rLBACs

Seal Claps

Air presses

Cherry Pickers

Windmills

 

Thang:

Mosey to Parthenon parking lot

Circle up

F3 version of improv game Zip-Zap-Zop

Each PAX calls an exercise and a rep count and “throws” that exercise to another PAX

All PAX perform exercise. Pax who received exercise calls next exercise and next PAX. Repeat until time. Memorable exercises include merkins, burpees, Iron Mikes, squats, planks, hillbillies, correct form box cutters, and sprints.

Social distance was maintained. A good time was had by all.

 

YHC

 

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26 May 2020 Q

26 May 2020 Q

Temp: 60s
Gloom Factor: Nil

PAX: Foxtrot Talks A Lot, Yard Sale, Red Skull, Black Lung, Dupree, PSL, Bagger Cance (QIC)

Several awkward moments as YHC, RS and Dupree wondered who’s would show. Ended up with a quorum, so that was a bonus. Since YHC has been battling some shoulder injuries, today’s Q would be more cardio based and less pull/push based.

Started out w a short loop around the church complete w a couple of side shuffles returning to the main parking area where we met FTAL, YS and BL.

WOR:
All IC X 13
SSH, IW, HB

THANG:
Basically run the outer loop of the AG center down to Cul2vate up to the Mansion and back to start ex.

Along the way we stopped at

UT Extension
Squats x 26
High Plank x 26
Low Plank x 26
LBCs x 26
Lunge Walk x 26

Three Way Stop(ish) Sign
Jump Squats x 26
High Plank x 26
Low Plank x 26
LBCs x 26
Iron Mikes x 26

Bernie Sanders up to TWRA office
OH Squats x 26
High Plank x 26
Low Merkin x 26
LBCs x 26
Skaters x 26

Cruise to Cul2vate
Goblet Squats x 26
High Plank x 26
Low Merkin x 26
LBCs x 26

Back to the White Barn
Squats x 26
High Plank x 26
Low Merkin x 26
Bulgarian Split Squats x 26
LBCs x 26

Over to Ellington Mansion
Wall Sits x 26
High Plank x 26
Low Merkin x 26
LBCs x 26
Side lunges x 26

Back to lot for Mary:
Flutter Kix x 26
AL prom dates x 13
Ola Dollies x 26
AL prom dates x 13
Plank Progression 3 minutes

Time

NMM:
It goes without saying that the last few months have been less than ideal. So great to get a little sense of normalcy with 6 other HIM at Sir E; T Claps to them for joining in on the classic pearl on a string Q.

BH:

Dupree will be taking over as Site Q for the time being at Sir E due to Boy Band’s Covid ICU service this summer. ThanQ for stepping up brother.

New 413 class at The Stronghold starts on Thursday. Come join us tonight at Foster Ave this evening as we get to know the new crew and take them through the Naming ritual.

YHC,
🎒🐜

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Rain & Parking Lot Pain

Gloom Factor:  Dark and Rain…lots of it.

Pre-Party:  Nimbus and listening to the radio in our own cars debating whether or not we really wanted to workout in the monsoon.

PAX in Attendance:  Record attendance – Glengarry, Nimbus1500, and Creeper!

Warm Up: None.  Too much rain and little patience for baby arm circles and side straddle hops.

Thang 1

Mosey to bridge and Bear Crawl the length of it.  Mosey to parking lot of Pork Belly Farmhouse.

Thang 2

Each assigned their own “Parking Curb” (not saying that’s the technical term for it).  4 exercises using the curb as a foundation:   Plank Merkins x 25, Merkins x 50, Loaded Beasts x 75 (each side = 1 rep), and 100 “Rapid Fire” (each foot = 1 rep); MOT between each set = Bear Crawl to other “Curb” across from starting point and Mountain Climbers x 25 (1 leg = 1 rep), Bear Crawl Back to starting point.

Thang 3

Round 2 with own “Parking Curb”. 4 exercises using the curb as a foundation: Carolina Dry Docks x35 (Nimbus termed them “Dry Dicks” but I remembered what the third F of F3 means, so I didn’t use it…well, I guess I just did), Merkins x 50, Squats standing on Curb x 75 and 100 “Rapid Fire” (each foot = 1 rep); MOT between each set = Walking Lunges to other “Curb” across from starting point and Loaded Beasts x 25 (1 leg = 1 rep), Walking Lunges back to starting point.

Thang 4
Mosey back to bridge and Bear Crawl all of it.  Mosey back to parking lot.

No coffeteria, no music.  Just rain.  Straight up prison workout.

Prayer Requests
Continued prayers for LMP’s wife and his brothers recovery, families still recovering from the tornado.
Announcements                                                                                                                                     Reminder that the end of this month is deadline to give to the Alvarez family

Thought of the Day:  John 16:16-33 “I have told you these things so that in me you may have peace.  In this world you will have trouble. But take heart!  I have overcome the world.”    In this time of uncertainty, fear of the unknown is crippling a lot of us.  While this coronavirus is something not to be taken lightly, this passage is a great reminder of where our focus should be.  We will have trouble in our lives.  All of us have ran into some before.   This time would be considered troubling.  It’s on us to lead with no fear showing others what faith looks like even though it’s tough to do.  Jesus kicked death in the face (that’s my redneck translation of the last sentence of the passage).  So let’s kick fear in the face and live our lives with no fear, faith, and a servant’s heart.