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Westeros 22 July 2019 – ~1.75 Miles with Coupons, Endless Pushups

PAX: Vector, Drago, Bicentennial Man, BnB, Crablegs, Harvey Updyke, Hi-Viz, Cub Cadet, Crawl Space, Blue Mule (QIC)

Gloom Factor: Sunny, hot, and humid. Not much gloom to speak of.

Coupons: 4 sets wrapped bricks weighing ~25 pounds. Awkward. Heavy. Relentless. Get some.

Warm-O-Rama: Mosey (with bricks, so how much of a warm up was it?), arm circles, squats, good mornings, willie mayes hayes.

The Thang: Mosey with coupons. Trade off as needed. Mosey from parking lot to top of Lover’s Circle and back. Pause twice on the way and twice back for AMRAP merkins – 60 second, 60 seconds, 40 seconds, 12 reps. At top AMRAP merkins while partner sprints around top of Lover’s Circle.

Mary: 50 count flutterkicks.

Doctor’s Orders: That was a lot of coupon carrying. 5 minutes as needed stretching in order to loosen up whatever ails you. You deserve it after all that coupon carrying.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

Bomber 12 July 2019 – 2100 Army Pull-Ups and Road Work

PAX: Bicentennial man, Hi-Viz, Bad Boy, Dewey Decimal, Firefox, Pumpkin Spice, Porcelain, Slater, Crablegs, Twin Peaks, Hambone, Lemon, Crawlspace, Toothless, Rightsaid, Trapper Keeper, Princess Aurora, Duplex, T-Cell, Tiny Dancer, Blue Mule (QIC)

Gloom Factor: Basically zero. Sun was up. Heat was obvious. Humidity was obnoxious.

Warm-O-Rama: Mosey short distance to the community center. Arm circles, side straddle hops, squats, and other nice and easy exercises to get loose.

Thang One: Group into threes. Goal = 100 Army pull-ups, which basically means a pull-up where your knees touch your elbows. One PAX does a set of pull-ups while one PAX does squats while one PAX runs one lap around the community center. When that runner gets back everyone flapjack. Rinse and repeat until everyone has a good faith chance to hit 100 – basically 6 rounds.

Thang Two: Road work. Run as a group around the golf course. Stop once for 20 sit-ups, once for 15 burpees, once for 1 minute squats, and once for 20 slow merkins.

Mary: Flutterkicks, hello dollies, jane fondas, and Homer to Marge.

Doesn’t look like much on paper, but the heat and distance ran really snuck up on you.

Men, it was a pleasure to lead you.

SYITG

Blue Mule OUT

24 PAX in Attendance : Nimbus 1500, Staples, TVG, 3rd Degree, Old Hickory, Show Me, Ulysses, Topper, Double Bird, Tebow, Piccolo, Barney, Spartan (HTH????), Mr. Opus, Numb Tucks aka “Onion”, FNG “Freud”, Hush Puppy, FNG “Guack”, Manscape, (TH???), Mic Drop, IGeezy, Mu-dadgum-Fasa…, Professor X,  YHC Kermit on Q.

Pre-party…. 

Led by 3D…. we started off with a Bear Crawl, 1 MILE… after the Bear Crawl, we Crawl Beared back, but we increased it to 2.5 miles. It was pretty easy. Most of us were feeling pretty good, so after that we did some sidewinders up and down the bleachers. MOT, Hand Stand… Prof X beat us all, even though N-15 was able to complete it with one hand, P-X still won… go figure. We did a quick mosey to under the bleachers where we completed 10 pull ups, however, we did them without using our arms. 3D over achieved and did 15, as usual. Since we didn’t do enough BC’s and CB’s on the front end we decided to Bear Brawl the remaining time. At that point, my arm actually fell off, I was still able to beat 3D, but N-15 beat both of us, he actually completed the entire routine blind folded and drunk…. story of my life.

In reality we actually did

Bear Crawl – Crawl Bears 10-20-30-40-50

(3D and Numbtucks smelled like onions)

Side Winders on the Bleachers

10 Pull-ups

Bear Brawl 10-20-30-40-50

Nobody was actually drunk… I think.

Attendees were 3D, N-15, YHC (KermiT), P-X for an undisclosed amount of time….

Medic: A variation of several PAX request. Great playlist fellas, except that no one could actually hear it unless you were in the middle of the field and I got stuck listening to frikkin ABBA,… thanks Tebow…

6:00a.m. starts with a quick intro, the fine print details.

WarmUps :

GMs OYO

SSH’s IC 20x (3D and Numbtucks kept sniffing each other)

Thang (4 Square)….

4 Square is pretty basic…..

But for real.

It was super complicated…. and to complicate it even further, my dadgum instructions didn’t print. So we were stuck with two print off’s, when I needed 4……

Even though we were low on instructions Old Hickory, TV Geezy, Mic Drop, & KermiT CoQ’d/Team Lead each group.

So the 4 Square was very similar to the previous 4 Square pictured below. However the MoT was Sprints to midfield, and (Numbtucks stunk) the CoQ/Team Lead could audible MoT at any given time. Also qty’s changed for the following:

WWI 25x

Summers 50x

Starfish 25x

American Hammer 50x

Abyss Merkin 50x or 25x (Depends on whether or not you were in fragrant range of 3D or Numb Tucks…)

Bench Press 40x (3D had an awful stench)

Flutter Kicks 50x

Baby Crunches 75x

Side Dips 25x

Dwarf Kicks 25x

It was pretty cordial. Just ask Freud. —-Merlot anyone?—-

We wrapped it up and sealed it with a quick lap around the track with some good ol’ fashion GM OYO, Tebow Stretches, Cherry Pickers (or maybe that was at the beginning), and some Willie’s. (Numb Tucks and 3D both were found in a remote location, both very stenchie…)

Post Party – 

Led by no one-

Take my frikkin coupons back to Big Blue.

There were a lot, and several PAX helped.

Other News-

NumbTucks Stinks

3D Stinks

T-Claps to Mr. Opus for pulling two FNG’s Guack & Freud. Good job bro!!!!!

• 2nd F opportunity:

Netflix meal train, check Slack for deets.

• 3rd F opportunity:

Double Bird’s son baptized this week, praise, glory, and honor to Jesus.

LMP blood work, again, check slack for the debts on the bone marrow biopsy.

Meghann Porter and her two daughters.

Thanks gents, I had a great time leading HIM’s

Peace out!

-Kermit

Pax: Dilly Dilly, Foosball, Funyuns, Tortoise, Savannah (Welcome)

QIC: Tiny Dentist

Honoring: Apollo 11

Warmup:

Shoulder stretches, good mornings, upper back stretches, 50 SSH

Stations:

Pax split up in to two teams of 3 (teams of 3 in honor of the 3-man Apollo crews)

One PAX of each team would ruck run a 400 while the other two team members of each team would complete different exercises for a round as follows (teams would rotate to a different exercise with the completion of each ruck run until all team members completed a round of each exercise):

Round 1:

Team One: tire flips, 40 yard bear crawl

Team Two: pull-ups, battle rope (alternating single-arm reps); PAX would alternate back and forth when 20 reps on the battle rope were achieved

Round Two:

Team One switched stations with Team 2 and rinsed and repeated

Round 3:

Team One: Man Makers with dumb bells and WW1’s

Team Two: Power cleans to squat to shoulder press w/ 60 lb bag and Ruck lunges

Round 4

Team One switched stations with Team 2 and rinsed and repeated

Soundtrack for evolution (select music released in 1969):

Spirit in the Sky – Norman Greenbaum, Honky Tonk Women – Rolling Stones, Dazed and Confused – Led Zeppelin, Voodoo Child (Slight Return) – Jimi Hendrix, Green River – CCR, Feelin Alright – Joe Cocker, Only the Strong Survive – Elvis Presley, Space Captain – Joe Cocker, Good Times Bad Times – Led Zeppelin, Foxy Lady – Jimi Hendrix, I Can’t Get Next to You – The Temptations

Ruck up and sand bag up, mosey to the creek

In honor of 7/20/1969 – date of moon landing:

7 ruck burpees, 20 ruck pushups, 69 flutter kicks

Ruck up for run through the back running path

– Equipment : 2 60lb bags, one 40lb (ish) bag/purse, rucks for each PAX

– Formation: Two three-man columns with sandbag carriers in the front

– Workout format: initially 1 min walk, 1:30 run, but Funyuns nutchecked me and changed it to 30 secs off and 1:30 on. After each run, bags would rotate clockwise.

– for 3 of the first 4 rounds, we stopped for workouts as follows:

1. 11 WW1’s, 11 ruck squats

2. 2 min overhead ruck hold

3. 2 mi  overhead ruck hold

Thereafter, we went 30 sec off and 1:30 on until 5:59

10 Toes to Bar to finish

Prayers: Boonesfarm, Spiccoli, Penny’s Loafer’s wife and all our M’s with health issues

Announcements: Nightpath = July 26th, F3 Nashville’s 5-year Anniversary on Sept 14th

PAX were reminded that we chose to go to the moon because it was hard, not easy. Likewise, we should not be afraid to undertake the meaningful, hard tasks in life…because there is no growth inside of the comfort zone.  Regarding our Christian life, remember that God calls us to take up our cross daily, and that redemption and heavenly rewards stem from our earthly sufferings in furtherance of the Kingdom.

Welcome, Savannah, who showed out like a Standard regular!

It was an absolute honor to lead the men who have inspired me out of my comfort zone and enhanced my character and fitness over the last 6 months. I tell everyone that posting at the Standard is a non-negotiable, that it’s my weekly rite of passage. There’s just something about surviving a Standard workout that is uniquely fulfilling and sustaining. I’m truly a better man and Christian from spending my Thursdays with you. Here’s to many more.

Tiny Dentist out.

 

Sunny and 80F.  Plenty of sweat to be had.

QIC: Porcelain.  Pax: Right Said, CCR, PA, Crab Legs, Dfrost, Black Lung, Reveille, brother-at-law, hi-viz, Twin Peaks, pop-a-lock, cumquat WL, Draago.

YHC had to make quickly sure that the football was not deflated before placing cones in the field prior to startex.  Moseyed up to kick it off at 530 with a quick disclaimer and mosey for 2 sets of 10 burpees prior to COP.  30-SSH, 20-WMH, 10-GMs, 10-low slow squats.

The thang: Burpee Ultimate Football Federation game.  counted off 1s, 2s to form teams.  15 burpees for everyone on team when they get scored on.  1 burpee for everyone on a team when they turn the ball over.  2s volun-told with QIC to be skins.  Had some rule clarification necessary beyond the ultimate frisbee comparison.  One became declaring slaps of someone holding the ball illegal as it was slippery enough already.  1s ended up winning 7-3, 2s had the high score for burpees.

Rushed Mary: 30-four count flutter kicks.

COT- pushthe12.  Right Said has hired two employees and is now a supervisor.  PA’s son Anders is getting a recurring medical problem fixed.  Dfrost’s wife, Martha is being induced to deliver their first baby Friday.  Sign up for meal train here https://mealtrain.com/0y8989

libeery on 23d on digital minimalism.  Cookout with Ms and 2.0s at Porcelain casa 20th at 6pm.

Monday 08 July 2019 @ Westeros

PAX:   Blue Mule (QIC), Pumpkin Spice, Porcelain, Harvey, Ivan, Crablegs, BadBoy, CrawlSpace, RightSaid, TK

Gloom:  Basically zero.  Sunny and warm.

Very simple, but very effective.   I love to get back to basics.  And I love each and every one of you.

Warm-O-Rama:  Mosey, arm circles, squats, all the basic stuff.

First Thang:  Army Pull Ups:  Pair up.  Each PAX owes 100 pull ups where your knees touch your elbows.  One PAX does 10 while other partner does situps.   Flapjack until all PAX reach 100.

Second Thang:  Sprints/Burpees:  Sprint across parking lot, about 40 meters, then do 5 burpees.  Rinse and repeat 10 times.

Sprint back to shovel flag — about a quarter of a mile!

Mary:  Flutterkicks and Jane Fondas, then sprint back to the shovel flag again, about 40 more yards.

Spirited COT where all PAX commented on the amazing things we have to be thankful for.  Extra points for Porcelain and

Gentlemen, it was my absolute pleasure to lead you.

SYITG

BLUE MULE OUT

10 PAX gathered this morning in the warm, humid morning to breathe hard and sweat to better themselves. It was a “wet socks” kind of workout. (2.5 miles ran in the humidity)

 

Pumpkin Spice pre-partied his way from Atlantis to Titan.

 

PAX:

Porcelain
Pumpkin Spice
Crab legs
Bad boy
FNG Drogo
Hot route
Siri
Blue Mule
Brother-at-law
Black Lung
Right Said

 

Warm-o-rama: Long mosey around the lake ending at the other side of the Parhtenon. We had a short-lived Flying EH, but Kyle decided to continue his run (he missed out).

SSH

GM

LBAC

rLBAC

Air presses

WMH

Thang 1:

DIDS with lap around ellipse x 3

Mosey over to hill

 

Thang 2:

7s with Merkins at bottom of hill and squats at the top

 

Just for Fun:

Mosey back to the far side of the Parthenon

Doomsday Clock with Merkins (Everyone forms a circle and holds high plank. PAX go around the circle clockwise performing one Merkin and incrementing the count by one.) I had to cut it off at 325 Merkins with 3 PAX still going.

 

6-Minute Abs:

Dealer’s choice ab exercise – rapid fire

 

Welcome to FNG Drago (Flying EH)

 

Triumphs (acknowledging and celebrating successes in the lives of PAX):

Black Lung completed 13 years of medical training

Crab legs started a new position and is loving it

 

CoT:

Pray for those who are ill, those who are in the job search

 

Announcements:

Libeery (read Digital Minimalism)

July 4th Convergence at Bicentennial Park

 

-YHC

It was another dank day in the Bottoms for 7 East Nashville Hard Bodies.  Nothing better.

PAX: Hot Route (co-QIC); Pocket Chicken; Small Things; Ed Hoculis; Skill Craft (FNG); White Cloud; Brother at Law (co-QIC)

Disclaimer and WOR by Brother at Law

Mosey around the block.  Ed Hoculis pulls in late.  Big smile on his face knowing he missed Mosey.  Classic.

WOR: SSH x20; GM x10; WMH x10; Imperial Walkers x10; Warrior flow with LBAC and RLBAC x10.

THANG

Round 1 by Hot Route

7 cardio exercises.  30 seconds each exercise.  No breaks between sets except when we ran down into the bottoms between the second and third ones.  Supposed to get more intense each one.  Lots of self-regulation here.

1. Jog in place
2. SSH
3. Heisman
4. Heisman w/ shuffle
5. High knees
6. Butt kickers
7. Mummy dance (not the Phish song Moma Dance, but close)

Brother at Law tags in for SLAD Sets, our newest lunge super sets.  EMOM: 5 reps static lunge; 5 reps lunge to knee raise; 5 reps stork lunge; 5 reps half step lunge; 5 reps curtsy lunge.  Switch legs every minute.  10 minutes total.  Legs were a wee bit jelly after this.

Run up the hill back to Community Center for some high plank and merkins OYO as we wait for the six.

Hot Route took us out with some MARY: high planks, ski jumpers; hip raise/hollow outs; american hammers.

Time

Always a pleasure to lead and be lead with you guys.  Might be a real light crowd next week.  Please tell your friends.

Offered up intentions.  Listened to some nature.  Closed with Matthew 25: “I was a stranger and you invited me in.”