Movie Night

AO: pain-train
Q: The Merchant
PAX: FLO, Half Lyfe, Lady Liberty, Sooie, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:
A little chilly but clear skies

WARMUP:
BACs, BAC BACs, Motivators (5)

THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks

30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest

If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.

MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.

ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.

COT:

A path of light in the gloom

AO: the-knoll
Q: Stubs
PAX: Lady Liberty, Half Lyfe, Stubs
FNGs: None
COUNT: 3
CONDITIONS:
Chilly, windy, very wet grass
WARMUP:
SSH x 19 (messed up the count!)
BACs x 12
BacBacs x12
Shoulder presses x 12
Willy mays Hays OYO

THE THANG:
Mosey with 4 lanterns to create running path.

Where each of lanterns were placed
5x mercans
5x shoulder taps 2 is 1
5x slow squats

Mosey to get coupons
Head to River table
Split into 2 teams.
Team 1 exercise
Team 2 runs to light path we created

Round 1 each team completed 3 laps
Step ups x 20 with coupon
Bent over rows x20 with coupon
Dips x 20

Round 2 each team completed 2 laps
Squats x15 with coupon
Floor to ceilings x15 with coupon
Incline mercs x15

Mosey to drop of coupons and gather lights

Ended with 3 pull-ups each

MOLESKINE:
Spoke about the fellowship of the group and how it motivates us to get out of bed on these gloomy mornings. If I was going to the Y by myself there’s no way I’d get out of bed

ANNOUNCEMENTS: game night, biscuit run. Check slack

COT:
Lady Liberty led us in closing prayer focused on mental and physical health.

An Excuse to Work Legs

AO: atlantis
Q: Hair Band
PAX: SalPal, Toothless, Pole Dancer, Puzzlah, Siri, Pothole
FNGs: 1 Pothole
COUNT: 7
CONDITIONS: chilly

WARMUP:
Mosey 1 laps around soccer fields
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs

THE THANG:
30 sec high knees + 10 perfect merkins
Repeat 10 times

15 Drop squats + sprint parking spaces
Repeat 8 times

Lunge walk around parking lot

4-5min of 10 burpees + 10 v ups alternating

MOLESKINE:
In a world of well rounded workouts, Hair Band seems obsessed with getting our legs solid as marble. Complaints from the pax about leg soreness will be seen as badges of honor from Hair Band and only seek to fuel his love of leg based workouts. If anything, Hair Band feels like a merciful Q in that he allowed us to do Merkins.

ANNOUNCEMENTS:
• Night Moves hosted by SalPal March 6th, check his preblast for details
• AOQ Grow School coming back atcha Saturday March 22nd stonewall tel:0600-0800
• Spring Fling hosted by Natural Ice – CBO, check main channel for details
• May CSAUP coming your way

COT:
• prayers for work transitions and changes happening, prayers for men looking for work, prayers for babies on the way, over all health and well being

Thanks for letting me Q, this was a fun workout and due to my lack of bringing a speaker the mumblechatter was mumbling.

Welcome to Pothole!

Rock on,

Hair Band :sign_of_the_horns:

Valentines Shuffle

AO: thestronghold
Q: DintyMoore
PAX: Mullet, Barney, Dan and Dave, Young and Restless, Decaf, Chyna, Skeet, Red Skull, toga, Yessir, BigRig, Toots, Toadstool, Airball, DPole, JackieMoon, Square Root
FNGs: None
COUNT: 17
CONDITIONS: Brisk and Wet

WARMUP: SSHs, Willy Mays, Good Mornings, Slow and Low Merkins

THE THANG:
Mosey to front 🅿️

Partner 1 – hold plank for partner when done
10 Burpees
20 Iron Mikes
30 Merkins
40 Lunges
50 Mountain Climbers

Partner 2
Run across 🅿️ and Bernie back

Once everyone completes all five sets then mosey to baseball diamond

Break into four groups at each base.
10 Merkins and 10 SSHs before Bear Crawl to next base.
Repeat at each base until one full circuit.

Mosey to Back Hill
Partner 1
Low Plank Hold
Ohio Prom Dates
V-Ups
Elevated Leg Holds

Partner 2 sprint down and bear crawl back up

Mosey back to Start ⭕️ for 4:13 Selected Mary

MOLESKINE: One week left in this class, stay strong, encourage each other, take ownership of your opportunity.

ANNOUNCEMENTS:
No BrewRuck on 2/15 :rain_cloud:

COT:
It was a pleasure to lead and encourage the men of 4:13. Thanks for having me.

Tortoise & Hare #5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Barney, Right Said, Crawlspace, Whoppi (Franklin), Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon, Danny (to be named when he returns to our Thursday workout)
FNGs: 1 Danny (to be named when he returns to our Thursday workout)
COUNT: 18
CONDITIONS: WET and COLD – a nice cold, constant rain for the entire run – 39 degrees

WARMUP: Standard warm-up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 soggy miles followed by some fun in the circle. Spent time on the ground to make sure that everyone enjoyed the moisture.

MOLESKINE: Despite the less than ideal conditions, we had one FNG and 4 PRs this morning. What a fantastic Week 5 showing.

COT: Prayers for strength, guidance and healing.

4 corners and tumbling dice

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Half Lyfe, El Capitan, Sooie, Stubs
FNGs: None
COUNT: 5
CONDITIONS: Raining cats and dogs

WARMUP:
SSH x 20
BACS x10
BACBAC x 10
Moroccan Night Clubs x 10
Stated mission
Slow squats x 5 – 1 for each principle
Willie Mays Hays OYO

THE THANG:
Thang 1
Mosey to all 4 corners of the park
At each corner
25x mercans
25x shoulder taps (2 is 1)
25x squats

Thang 2
Roll of the dice
2 large dice – six sided die determine the exercise – 20 sided die determines reps
1 = incline mercs
2= ww2s
3 = dips
4 = step ups or iron mikes
5 = jump squats
6 = swimmers

Doubles = Burpees

Did about five rounds of this

Mary
Each Pax picked 1 exercise
Imperial walkers x10
Pull-ups x5
Shoulder presses x 15
Mountain climbers x15
Motivators x 5

Ended with ring of pull-ups – 2 rounds

MOLESKINE:

Briefly touched on the Importance of relationships and the 2nd F especially when the conditions are this poor outside

ANNOUNCEMENTS:
Game Night 2/28
Biscuit Run 3/1
Petition to stop road thru Percy Warner park. All can be found in slack.

COT: prayers were offered up and coffee was had before we headed to dryer ground

That-workout-from-Friday redux

AO: westeros
Q: CubCadet
PAX: DintyMoore, Vector, bluemule, Pep, SalPal, Spinal Tap, Michelin Man
FNGs: None
COUNT: 8
CONDITIONS: Brisk 32 but manageable

WARMUP: 25 SSH, WMH / GM OYO, mosey around the big field (on the pavement)

THE THANG: Yeah, I stole my own workout from Friday / Bomber. Modified it slightly to make it less confusing (based on anonymous feedback)

– Endzone: 5 SSH
– 10 yard line: 10 burpees
– 20 yard line: 20 WW1
– 30 yard line: 30 mountain climbers
– 40 yard line: 40 merkins
– 50 yard line: 50 squats
– 40 yard line: 40 ski jumpers
– 30 yard line: 30 American Hammers
– 20 yard line: 20 box jumps
– 10 yard line: 10 wide arm merkins
– Endzone: 5 SSH

Rinse / repeat in reverse order

Travel between yard lines as a group was half bear crawl / half lunge worms (lunge, lunge, inchworm forward, 2 merkins, inchworm back up)

Sprint length of the “field” – 1x

Mary – round robin, 25 reps each exercise for 8 minutes

Playlist as also a recycle: Super Bowl Halftime songs.

MOLESKINE: Things I learned today:

– DintyMoore is alive
– SalPal was 12 in 2011
– Prince was the greatest SB halftime act. Ever.
– Coffee at Dose is pretty cool (#lovingmysabbatical)

ANNOUNCEMENTS: Congrats to those who finished Leanpax. Check slack for details on Brewruck and Night Moves coming up.

COT: Prayers for:
– People and critical care / research institutions impacted by government budget cuts, and struggling with uncertainty.
– Vector and family over his Mother’s passing
– Michelin Man dealing with some back issues (and our gratitude that he came to hang with us)
– SalPal dealing with some leadership challenges / change at work
– Intentions in our hearts.

Grateful for the opportunity to lead.

Go to church or the devil will getchya!

AO: pain-train
Q: Wolfpack
PAX: Stubs, Siri, G-string, Pitmaster, Wolfpack, FLO, Waffle, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Shorts are back on the menu!

WARMUP: The usual suspects.

THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest

Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest

Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest

Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest

Run back to red caboose

MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.

ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28

COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀

Get That Heart Rate Up

AO: thebuffalo
Q: Hair Band
PAX: Ultratecht, Sandlapper (David Suggs), Hot Route
FNGs: None
COUNT: 4
CONDITIONS: a bit nipply with a side of can’t see the line can ya Russ?

WARMUP: led by Ultratecht because Hair Band was 6 minutes late

THE THANG:
Hair Band gave disclaimer and started up the 80s Music

Mosey 3 laps around parking lot

30 sec high knees + 10 perfect merkins
Repeat 10 times

15 Drop squats + Sprint curbs
Repeat 10 times

Lunge walk around parking lot once

4-5min of 10 burpees + 10 v ups alternating

MOLESKINE:
The goal today was to get our heart rates up and we accomplished that pretty well
Ultratecht is still the fittest person I know, he ran circles around me for much of this workout. This… is always a humbling experience.

Lots of 80s music musings

ANNOUNCEMENTS:
– AOQ Grow School in March, date TBD but being discussed on SLT
– Spring Fling led by Natural Ice – CBO in April at the Warner Parks
– Mid Tennessee CSAUP coming in May

COT:
– prayers for family members health, praise for work successes

Always a pleasure to come out and be humbled by the buffalo.

Rock on,

Hair Band

Round Two: It’s about You

AO: the-knoll
Q: Ex-Pat
PAX: Ex-Pat, Pebbles, Stubs, Tebow, Sooie
FNGs: None
COUNT: 5
CONDITIONS: 65 and a nice breeze – no rain!

WARMUP:
◦            Little baby arm circles
◦            Back backs
◦            Don quixotes
◦            Lazy imperial walkers
◦            Mozy

THE THANG:

Quote: Richard Rohr – “Most of us were taught that God would love us if and when we change. In fact, God loves you so that you can change. What empowers change, what makes you desirous of change is the experience of love. It is that inherent experience of love that becomes the engine of change.”
? What do you need to love about yourself so that change can happen?
 
1 – 5 minutes of work, 5 minutes of running
◦            Merkins – 10
◦            Lunges – 10
◦            WWII – 10
◦            Run
 
Quote: John Philip Newell – we need to find ways of sharing our intimate experiences of the Mystery, for we are one. It is through one another that we will know more of the Life that flows within us all. It is through sharing our fragments of insight that we will come to a fuller picture of the One who is at the heart of each life.”
? Who do we need to have a good conversation with?
 
2
◦            Pull-ups or Swing Rows –
◦            London Bridges –
◦            Leg Lifts –
◦            Run 5 Min
 
Quote: Wendall Berry – “Healing is impossible in loneliness; it is the opposite of loneliness. Conviviality is healing. To be healed we must come with all the other creatures to the feast of Creation.
? Where do we need healing and who will it be with?
 
3
◦            Back Extensions  –
◦            Burpees
◦            American Hammers
◦            Run 5 Min
 
MOLESKINE:
Tell someone you trust your answers sometime this week. Do you need quiet or do you need music?

ANNOUNCEMENTS:

COT:
Celtic Prayer we used at the end:

May the blessing of light be on you – light without and light within.
May the blessed sunlight shine on you like a great peat fire,
so that stranger and friend may come and warm himself at it.
And may light shine out of the two eyes of you,
like a candle set in the window of a house,
bidding the wanderer come in out of the storm.
And may the blessing of the rain be on you,
may it beat upon your Spirit and wash it fair and clean,
and leave there a shining pool where the blue of Heaven shines,
and sometimes a star.
And may the blessing of the earth be on you,
soft under your feet as you pass along the roads,
soft under you as you lie out on it, tired at the end of day;
and may it rest easy over you when, at last, you lie out under it.
May it rest so lightly over you that your soul may be out from under it quickly; up and off and on its way to God.
And now may the Lord bless you, and bless you kindly. Amen.