Month: February 2024

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You get wet once

AO: hendersonville
Q: Pep
PAX: Goose, Sunshine, Chunks
FNGs: None
COUNT: 4
CONDITIONS:
Rain: shifted between drizzle and downpour

WARMUP:

– little baby arm circles + reverse: 20
– seal claps: 20
– imperial walkers: 15
– willie mays hayes: oyo
– good mornings: oyo

THE THANG:

dora:
run around tennis court
– burpees: 100
– prom dates: 200
– fire hydrants: 300
– american hammers: 200
– squats: 100

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Out Of This World

AO: handsomizer
Q: Grape
PAX: Freakonomics, Black Lung, Carabiner, Z Pack, Green Acres
FNGs: 1 Green Acres
COUNT: 6
CONDITIONS: wet and wild

WARMUP: 30 SSH
15 LBAC F
15 LBAC R
15 Seal claps
15 OH Press
Mosey to bottom of stairs

THE THANG: bearway to heaven

In groups of two, run the stairs and do 86 reps each of the following exercises

Carolina Dry Docks
O Squats
Merkins
Elbows to knees
Take off (sprint back to startex)

ANNOUNCEMENTS: Leanpax is over!

COT: prayers for health of friends and family and for boundaries and boldness in relationships

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Just Another Rainy Friday

AO: bomber
Q: hambone
PAX: Chunks, Tim the Toolman, Papa Bear, Pep, Vector, Aquafina, Avalanche, CubCadet, DintyMoore, Firefox, Spinal Tap, Puzzlah
FNGs: None
COUNT: 13
CONDITIONS: Wet and quiet

WARMUP:
15 x SSH IC
12 x IST IC
14 x TS IC
GMs OYO
13 x Squats IC

THE THANG:
Mosey to McCabe Pub, 5 Merkins IC
Mosey down the street; 5 mins of bear crawls
Mosey north for a bit, squats for the six
Mosey south for a bit, squats for the six

6 mins of Mary

Mosey to the bottom of our favorite hill; Pax completed Jacob’s Ladder (7 trips up the hill, increase burpees on each one)

MOLESKINE:
1) YHC wanted to do some moving around. Coming off of a busted ankle, I appreciate the pax putting up with some slow jogging as we checked the area out.

2) While walking into coffeeteria, @Puzzlah pointed out to me that his entire front size was wet but back side was dry. This is the upside to doing burpees

3) Distance totaled 2.5 miles for the whole workout

PRAYERS:
1) Prayers for Cub Cadet’s coworker being recently diagnosed with throat cancer. Prayers for peace and strength in a difficult time
2) Prayers for @Supernova’s mother-in-law after her passing after illness. We pray she is safe in the Lord’s arms and that his family finds peace in a difficult time.

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Kings of The Mountain

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, Ultratecht, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Iight rain 50s

WARMUP:

SSH
Cross Leg Forward Fold
Imperial Walkers
LBAC

THE THANG:

KINGS OF TBE MOUNTAIN DORA

Each team of 2 takes one small coupon and one big coupon

Mosey to picnic shelter

First team back to coupon pile who has completed all reps wins.

Between completed sets teams will have 10 seconds to run as far as they can. They will stop where the fastest partner made it and complete the next set.

150 block squats/partner does 25 Merkins then switch

150/block chest press/partner does 25 Mountain Climbers (2 is 1) then switch

150/block curls/partner does 25 Iron Mikes (2 is 1) then switch

150 Overhead Press/partner does 25 Squat Jumps then switch

ANNOUNCEMENTS:

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Lessons

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Ginger, Young and Restless, Grape, olanmills, Doggystyle, Decaf, Skeet, Minnie Pearl, Sunshine, Lost and Found, Goldie Locks, Yak, Prince’s Hot Chicken, D Pole, Bill Dance, Army Surplus, Tatter Tot, Woodpecker, Evil Knievel, PeachPie, Mr Krab, Neanderthal, Wookie, Iron Flush, Mittens
FNGs: None
COUNT: 27
CONDITIONS: Perfect

COT:
Let’s nail the COT first bc it was a marquee moment for YHC. This morning was a (not so) nice reminder that yeah you can feel good about yourself getting out and doing good but that doesn’t mean there are not lessons for you to learn along the way.

Here’s the short of it. One of the guys was chirping at me pretty consistently. At first I was confused and wasn’t sure who he was talking to or what nonsense he was even saying. I pushed back a little eventually and he clearly was not getting the point so I escalated a bit and I went too far. It was a calculated or intentional escalation that I felt necessary at the moment BUT I said something I did not mean to say and there is no excuse. The whole thing is on me and I own that. Period. I stopped the whole thing and publicly owned up to it, hopefully he heard my apology took it as sincere and we all move on better.

I’ve got egg on my face and to be honest it’s been wearing me out all day.

The only silver lining is hopefully everyone there saw an example of a man admitting he is wrong, owning it, and apologizing. Not something we see a lot of these days to be sure. I’m sorry I let y’all down and hope I can earn the trust and respect back.

WARMUP:
SSH x 50
Squats x 10
Fire Hydrant x 20 each side
Jack Webb – goal was to get to 10 but it was crawling so we stopped at 8. This was done together with each PAX down the line calling out the next rep number and exercise

THE THANG:
Grab a block and head to the hill

7s: Reverse burpees at the bottom, We’re Not Worthy at the top. Carry you block with you at all times.

YHC planned on a politician up the each each round, as well as a surprise speed bump, but we were already running behind.

Mosey to the basketball court

Partner-burpee-thruster-apocalypse:
P1 does 10 burpees while P2 does 10 block thrusters, switch and rinse/repeat

P1 does 9 burpees while P2 does 9 block thrusters

Goal was to get to 1 but we ran out of time and I believe only got to 5

MARY:
No Mary due to time

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Pinch Hitter

AO: atlantis
Q: Salpal , Natural Ice
PAX: Toothless, Right Said, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Balmy Mid-40s

WARMUP: Slowzy + Light Stretching

THE THANG: @Natural_Ice was down for the count, but sent ahead 3 rounds of apocalypse countdowns:

Mega Apocalypse 1 + Mosey

Push-ups
Squats
WW1
Burpees

Mega Apocalypse Deux + Mosey

2 Count Iron Mikes
Carolina Dry Docks
WW1
Burpees

Mega Apocalypse Returns Again + Mosey

Hand release merkins
Lt Dan
WW1
Burpees

We modified to count down burpees for time, had a minute left for light stretching.
ANNOUNCEMENTS:
Prayer intentions for firm foundations, healthy pregnancies, and life decisions. High quality discussion at coffeteria on sci-fi literature, corporate matchmaking services, the nature of changing behavior, and the ethics of true crime entertainment.

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Goals and grace

AO: the-knoll
Q: morning star
PAX: Sooie, AAA, Pebbles, El Capitan, morning star, DB, Bumble bee (2.0). Big red (2.0), Tonk (2.0), Fish biscuit (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 40’s with a hint of spring

YHC and Bumble bee were late … thanks to the PAX for starting the warm up as we showed up.

WARMUP: whatever the PAX did before YHC showed up, followed by: motivator (6 to 1), hard style low slow squats, lazy imperial walkers.

Instructions/set up for the thang: pick a weight if you like … this is an auto-regulated workout … two transition signs to pay attention to: you lose power or feel stiffness in your body or you can’t talk in complete sentences … if you experience one of those drop your weight and do jumps without it or do SSH if you’re working without a weight.

THE THANG: 20 sets of 11 seconds of jump squats (with or without the weight) followed by 49 seconds of active recovery (fast and loose drills; keep moving).

YHC encouraged the PAX to practice appreciation using the GAMES method:
G – gratitude: think of something you’re thankful for right now
A – anticipation: what are you looking forward to?
M – memories: what’s a time in the past you experienced joy?
E – experiences: what’s something you can do to create some relational joy?
S – singing: hum a tune, sing a song ..

We got to memories.

Took a detour before we finished to organize a search party for Bumble bee. We found him at the backstop pretty shaken up. YHC got to practice helping him get back to joy using what I’ve recently learned: VCR (validate, comfort, recover). PAX kept working with the weight ball during this time.

Finished the 20 rounds.

MARY: led by Sooie … flutter kicks, heel touches, something else and breath work.

MOLESKIN: YHC shared about a big goal I went after last year: simple timeless. 10 sets of 10 single arm kettle bell swings followed by 10 turkish getups with a 71lb kettle bell, autoregulated by the talk test.

YHC started with a 30# KB and insured my shoulder. Since then I’ve realized that my approach towards this goal was going to be long and with some detours to strengthen my core, reflexive strength, etc. Now I’m doing things like head nods, crawling, rocking, rolling. This is completely different than swinging or lifting a kettle bell. However, this is my path way towards my goal.

The takeaways:
1 – what big goal are you going for?
2 – give yourself freedom and grace to enjoy the journey and accept that the journey may be different than you imagined

Shared prayer requests and appreciations and YHC took PAX out with a prayer.

Followed by some great conversation around Sooie Brewie.

YCH appreciates this space, you men (and your 2.0s) and the grace and encouragement we offer one another.

Great to see Tonk and Fish biscuit out with us again!

-m out!

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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ

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5 by 4

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Linus, Flash, #Clippy and Willy Loman from St. Petersburg #Crocs
FNGs: None
COUNT: 7
CONDITIONS: Below Freezing

WARMUP: Good mornings, WMHs, LBACs OYO

THE THANG: 5×4 = 25×100
For each 1 rep of exercise A, multiply the reps x4 for exercise B. Work from 1 up to 5 and then back down for a total of 25 of A, 100 of B

1: A = Merkins, B = Plank Jacks
2: A = Pull Ups, B = American Hammers
3: A = Squats, B = Dips
4: A = Big Boy Get Ups, B = Merkins

Final Round of Choose Your Own Mary to send us home

ANNOUNCEMENTS: Big plans for a 90 day #BuffPax challenge! Skeet is leading the charge to start a 90 day KB strength training regimen, McAfee is strongly encouraging PAX to take a look at diet and put as many grams of protein as possible on your plate! Rule of Thumb = 1g of protein for every lb of your ideal weight. So if you want to gain 5 lbs of muscle, take your current weight, add 5, that’s your daily protein intake goal in grams!

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Titan Up

AO: titan
Q: Goose
PAX: Black Lung, Sherlock, Right Said, Focker, DintyMoore, Pep, greyalbum, Good Morning America, Freakonomics, Natural Ice, CubCadet, Crawlspace, Waterboy, Wolfpack, Tim the Toolman, Mansport
FNGs: 1 Mansport
COUNT: 17
CONDITIONS: Chilly

WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat

THE THANG:

200 squats, run a lap after 25 reps

Lunge to the Parthenon

Adora: 250 incline merkins while partner runs lap around parthenon

Circle of Mary

ANNOUNCEMENTS:

-Welcome  FNG Mansport from the UK

-Tuesday Brewsday at 12 south taproom at 430

-Prayers for Nancy

– Drake concert tonight at Bridgestone