Author: Matt Yandell

Pax: Crablegs, Harvey, Crawlspace, Drago, Defrost, Afib, Black Lung, BandB, Pop-A-Lock
Weather: Crisp

Warmorama: SSH, GM, LBAC F and Reverse, Squats, Overhead claps, overhead presses, butt kickers and high knees

Thang:
1s and 2s. Each pax from each team sprints and touches 5 lines on the tennis courts. Meanwhile other pax do exercises. Losing team at end of relay does jump squats, winners do squats, x30.

Repeat doing backwards one way.

Run to bridge. Do same relay (sprint to end and back), except all PAX do group exercises called by the winner of the sprint.

Run to startex. Ring of fire, each pax calls out exercise. Tclaps to Black Lung for calling Burpees at end of workout.

Good work today men! Keep it up in the New Year!

Conditions: 64 and beautiful

Pax:  Pop-A-Block, PA, Lemon, Toothless, PSpice, TCell, FireFox Hambone, Bareback, Crablegs Money Snake, DeFrost, Revelie Crawlspace, Wet Wipes (FNG)

Read below for a thrilling tale of supersuits, giant jenga, and a truck load of wet wipes.

QIC came in early with a load of giant jenga blocks and wearing a super suit prototype to make squats easy and running hard.

THANG:

Disclaimer, each PAX picks up a giant jenga block. mosey to hill parking lot.

Warmorama:

10x SSH

10x Forward and Backward BAC

10x Good Mornings (supersuit made this a workout)

10x WMH

10x Butt Kickers and High Knees

PAX pair off.

Bunny Hop Comp:

Starting with QIC, each team can do 3 hops for max distance. If they do not beat the previous record, all PAX do 15 squats. If they do, all PAX do 5.  Nonjumping pax SSH. Note: Q’s supersuit did not result in longest jump.

Toothless wins the long jump record.

Mosey to jungle gym. Q’s supersuit is choking Q and resisting the run.

Bunny Jump Comp

PAX gather at jungle gym area, by the swingset. Similar comp, with PAX required to touch the ground and the top bar by squatting then jumping up. 20 seconds to max reps. PAX SSH. If record broken, 5 shoulder taps. If not, 10 jumping split squats. While Crawlspace had the max at 21, he creatively grabbed the swingset pole to augment his numbers. So for pure form Pumpkin Spice owns this one.

Mosey to baseball diamond.

Bunny Hop Block Comp

Now the blocks come into play. Method of transportation between bases: Bunny hop, with a twist. All PAX must grasp block between their feet while jumping. If dropped, they collect a penalty point. Once they get to base they do 20 squats, but are required to squeeze the block between their knees. If dropped, they collect a penalty point.

Reveille made a point of extreme caution, and was moving slower than tar on a winter day. Q gave him a time limit lest he bring a penalty on himself. It was affectionately name the Reveille Shuffle.

After getting around all the bases, Q realized that the PAX were motivated and had few errors. So rather than each man doing his own 5xError Points Reverse Lunges, he called out for the worst record, and lo and behold Crab Legs hit a home run with 7…yes 7 errors. All PAX do 35 2 count Reverse Lunges.

Mosey to start for Mary.

All Mary activities involved, you guessed it, the blocks. Started with supermans, which quickly devolved into all pax slapping their block into the pavement in sync with the reps.  Next were LBCs with blocks between their thighs, whereupon Princess Aurora informed us he needed no assistance there, and he was made of a type of hardwood. Next were leg lifts with the block between feet – the Q just about dropped it…but managed to hang on. Some bicycles were completed.

Last but not least, we did planks, but in a stroke of irony you had to balance the plank of wood on your head. If dropped, then the time restarted. This turned out to be the hardest challenge, contrary to perception. At least 3 different PAX dropped their blocks. One was Crab Legs – at least he doesn’t need coordination for anything, like being a doct-……oh wait. Unfortunately, time ran out before we figured out if we could make it to 1-2 min without dropping our Jenga Blocks.

COT/Announcements:

Libeery October 29th.

Another I forgot?

Welcome FNG Wet Wipes! Bring some chicken wings?

Honor to lead you men. Remember that in life our job is not drop the block when others are depending on us.

-Poppa Block

Thursday: 4:13 Strong: The Stronghold

Theme: Spiderman

PAX: Toga, Radio, Antonio, Frozen, Luigi, Scar, Timon, CCR, Waterboy, Styles, Hot Route, Turbo, BAL, Red Skull, Hot and Ready, LockBox, Rabbit, Kid, Play, Casual Friday, BV, PopaLoack

QIC: Pop-A-Lock

Conditions: Reasonable

Warmarama:

To basketball court

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

THANG:

PAX get a coupon

Travel to the hill

Spidercrawl (army crawl) up the hill 3x

At bottom 10x Peter Parkers

At top 20x Squat Thrusts

Run to wall

Wallcrawlers (jump and press off wall, spinning around as you land. jump and spin to original position. repeat for each leg/direction as needed). 5x each leg

Run to light pole

Repeat x3

Run to basketball Court

Peter Parker Burpees x3

Ab workout

Rinse and Repeat about 6 times

Quote of the Day:

With great power comes great responsibility. – Uncle Ben

Marianne Williamson

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

Announcements:

Pray for court dates for the 4:13 strong guys and for their new jobs

Tuesday: Sir Ellington

Theme: Batman; QIC in Full-ish costume. Made the night before. Informed that he could have just borrowed from the PAX. Live and learn.

PAX: Black Widow, Pope, PSL, Big STick, Umbrella, Too Tall, Red Skull, Greasetrap, Capslock, Reefer, Dupree, Boy Band, Floppy Disk, Edible Arrangements, PopALock, Prevac, Dmish

QIC: Pop-A-Lock

Conditions: Coldish

Warmarama:

Run around the church

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

THANG:

Pax count off 1-4

Carry coupons over to the chain fence

Curls for the girls

Importance: Taunting criminals over the edges of buildings

50x reps

Transport to the top of the hill

Ninja Crawl

Bear crawl across tarmac, 25x squats,

Bear crawl back, 25x squats

Legs of Steel

Run to first speed bump

Lieutenant Dan to next speed bump

Bane of Your Existence

Teams of 4 take coupons to parking lot and back, except only 1 takes the coupon. PAX with coupon goes to first berm and back, other 3 sprint to end of lot and back

Bat-Tag

One team of 4 is the taggers. If you get tagged, do 5 merkins. Once you tag 5 people, swap the sock with the last person you tagged. Can throw sock, but 5 burpees penalty if you miss.

Batarangs

Teams of PAX attempt to throw sock into the square on the parking lot. If you hit the target, your team sprints to first berm and back. If you miss, sprint to the end of the berm and back, with 3 burpee penalty. Rotate through all PAX on your team.

Mosey back to parking lot,

Do abs as necessary

Quote of the Day:

“Why do we fall, Master Bruce? To learn to pick ourselves back up.” – Alfred Pennyworth

Announcements:

4:13 strong last week on Thursday

Biscuit Run on saturday

Collecting games for 4:13 strong

Monday: Detention

Theme: Iron Man

PAX: Ludwig, Dr. Smart, Dine and Dash Brother at Law, Movin on Up, Drone Zone PSL, Floppy Disk, Old Hickory, Vegemite, Super Asian Green Castle, Holoback, Razorback Dupree, AR, BV, PopALock, Prevac, Too Tall, Losing Nemo (FNG), Hot Route, Black Lung, Boy Band, CCR

QIC: Popalock

Conditions: 30ish degrees

Warmarama:

In Cadence

Run around the bus hill loop back to the parking lot

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

THANG:

Run

Pair off

Run to playground

PAX1 runs baseball loop with coupon

PAX2 does exercise

Each PAX does swerkins, pullups, squats

One Legged Yurpees

Yurpee relay (clap burpee with 2 tuck jumps). Each pax runs to half/full court, 3 yurpee speedbump for both PAX when you get back to the line

Nipple Scraper Merkins

Find a curb. 10 NSMs on your own (more difficult than expected)

Muktar N’Crys + Al Gores

7s with Muktars N’Crys at one end of the lot, Al Gore Squats

Mary

Not So Lazy Boys, and other ab workouts

Until time

Quote of the Day:

“Heroes are made by the paths they choose, not the powers they are graced with.” – Tony Stark

Announcements:

Pray for Bad Boy’s wife and 2.1, latest updates look good.

Pax: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Lockbox, Turbo, Donkey, Radio, Pumba, Lightning, Styles and Mater, Pop-A-Lock, Bad Boy, Brother-At-Law, CCR, LaPew, Bagger Vance, Red Skull

Disclaimer

THANG:

Good morning x10
LBAC x10 F and R
Willy Mays Hays x10
Seal Claps x 10
Squats x10
SSH x 100 (25 pushup penalty) – told the Pax the general structure, but not ending number. Got some mumblechatter closer to 75, a couple dropped out and gave 25. First lesson in perseverance.

Q’s legs were cold. Ran to the east side. Squats.

Run to end of alley – 25 squats

Q’s less were still cold. Returned to start point. Squats.
Run back – 25 squats

Ran to the south field, because YHC’s heart rate was “low”.

Counted off, did a modified BOMBS workout:

1 Pax ran to pole, other did exercises.
50 Burpees
100 Mountain Climbers
150 Merkins
200 LBCs => about this point Q started questioning his life choices.
250 Squats

Ran to basketball court for Mary

25 flutters
25 WWIs
10 Muktars n’ Cry

Theodore Roosevelt’s Man in the Arena, from Citizenship in a Republic, April 23, 1910

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Encouraged the PAX to push through hard things, to persevere, because those not in the battle with us are coaching from an armchair.

9/17/2018

Muggy morning.

Q: Pop-A-Lock

PAX:  Yumy?, White Russian, Dupree, Floppy, Cinderella, Edible Arrangements, PSL, Old Hickory, Reefer, Big Perm Ludwig, Dine and Dash, Calf Killer

Mosey around bus loop.

Late disclaimer. Introduction.

Welcome to Animal Planet, the workout with all the creature comforts….here we go.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Squats

Partner

Started the fun with some crawling/jumping to connect with nature. The parking lot was longer than I remembered.

Partner 1: Crab crawl to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1: Frog jump to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1 and 2: Bear Crawl to end of parking lot stripes, 10 burpees, jog back

Stick Bug (Plank) for the six. Good call Cinderella.

Mosey to hill

Got ready to get some hee-hawing going. 1 Pax went all the way and added sound effects.

5 Spiderman pushups each side, mosey down hill, 5 donkey kicks, reverse mosey up hill

Repeat 4x

Mosey to covered area

Time to act like prey, and get more agile.

Gazelle Relay –

Partner 1: Sprint to halfway, 5 merkins, sprint back, repeat for full length.
Partner 2: Fish kicks

Flapjack

Repeat for left shuffle, right shuffle, and reverse mosey.

Mosey to parking lot

You’ve been prey, time to be predator. And kick up that heart rate….seeing as Cheetahs only have short spurts to catch their prey

Cheetah Relay –

Partner 1: Sprint to end of stripes, 5 mucktar and crys, sprint back

Partner 2: Burpees.

Flapjack.

Repeat 3x.

5 flutters to finish time.

https://www.livescience.com/22080-cheetah-breaks-speed-record.html

Words to live by: Vulgarity is no substitute for wit.

Quote of the day:

Lady Nancy Astor: Winston, if you were my husband, I’d poison your tea.

Churchill: Nancy, if I were your husband, I’d drink it.

Thanks for the warm welcome back. Excited to dive back in. Get excited for more zany Qs.

Q: 

Pop-A-Lock

PAX:
Bagger Vance, Vegemite, Deep Dish, Red Writer (in from Knoxville), Crawfish

Warmup:
Circle up for:

• SSH x10 IC
• Baby Arm Circles (Both Ways) x10 I
• Air Presses x10IC
• Good Mornings x10 IC
• Willie Mays x10 IC
• Fast Merkins x10 IC (Pop-A-Lock receives marital advice on cadence)
• Slow and Low Squats x10 IC

THANG:

PAX begin Indian Run, with a catch. Man in the back must dribble the ball to the front of the line before passing it back.

Toured Fort Negley, stopping to appreciate history, and by admiring history, I mean at every sign or plaque or monument the PAX stopped running.

Commence 10xPushups, 10xSquats, continue to next sign/monument. Did about 15-20 signs, exercises switching between all types of merkins and squats with some abs thrown in. Lots of mumble chatter when burpees were chosen by the Q. One sign was reached via lunges.

At the top of the hill, PAX circle up in high plank. The soccer ball is passed between the circle members, with a merkin after passing the ball. Penalty for missing a pass is bear crawling after it. PAL and BV missed it. Once.

Bear crawled down a wooden sidewalk to the triangles of death. And by triangles of death I mean:

Triangle 1: Bear crawl around

Triangle 2: Crab crawl around, stopping for 10xMerkins 10xSquats at sign.

Triangle 3: Reverse crab crawl around, stopping for 10xMerkins, 10x Squats at sign.

Indian run to to hill near the gate.

Hillevens:

Donkey kicks at bottom, Lieutenant Dans at top.

Must get to the top of the hill in reverse 3 times (it was a big hill).

Shoutout to BV for finishing the whole set before time.

Returned to parking lot for Ball of Man.

First Friday Lunch at Cookery next week.

SYITG,
Pop-A-Lock