Author: Will Peeples

13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

• 5x burpees
• 10x Peter Parkers (5x each side)
• 15x Carolina dry docks
• 20x merkins
• 25x air presses
• Backward run up the ramp
• Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps

17 PAX braved the conditions for a good little AMRAP to start the weekend.

PAX: Big Stick, Floppy Disk, Bagger Vance, Dupree, Black Widow, AR, CCR, Dine ‘n Dash, Master Splinter, Moving on Up, Atlas (my hero), Yard Sale, PSL, CAPS LOCK, Dmish, Prevac, Razorback (Q).

Conditions: Wet and it got wetter.

Tunes: My old and insufficient speaker was the target of much complaining. But I’m cheap and she’s been with me for a lot of good years.

WOR: Mosey to bottom of bus hill for some SSH, GM, WMH, BACs, OH and seal claps, merkins, squats, spidermans and a couple hill sprints. Then mosey to covered court for…

THANG: AMRAP because YHC wasn’t in physical or emotional shape to bark orders all morning. The white board (which will return) listed the following exercises (alternating between the two options each round), and PAX were instructed to complete as many rounds as possible in our ~35 remaining minutes.

• 10x pullups / horizontal rows
• 20x merkins / Carolina dry docks
• 30x squat jumps / split squat jumps (15x each side)
• 40x LBCs / reverse crunches
• 50x hillbillies / Imperial walkers (25x each side)
• (4x) * (round number) 8-ct body builders (so 4, 8, 12, 16… for those of you who were Rick Singer customers)
• Baseball lap

Pretty good pace by the whole group, who eschewed the covered court after round 1 in favor of the wet playground. I think the cardiovascular elite tallied 6 rounds total (or close to it). Back to the parking lot right around 6:15. 

ANNOUNCEMENTS:

Several challenging health situations discussed this morning – let’s keep those families in our prayers and remember to serve and encourage them when and how we can.

First Friday lunch is today @ 11:30 at the Cookery.

Pleasure to be with you men this morning.

#wps

17 PAX tolerated a back-to-back stair-heavy Q from yours truly.

PAX: Offshore, Dr. Smartt, Tampa Libra, Double Check, Yard Sale, Umbrella, Penny Loafers, Tiny Dancer, Atlas (mad respect), Hot Pockets, Boone’s Farm, Bagger Vance, Dinger (FNG), Edible Arrangement, Grease Trap, Olan Mills, Razorback (Q).

Conditions: Summer is here [said in Jon Snow voice].

Tunes: We got the Led out, but the PAX withheld verbal affirmation of such great music selection.

WOR: 10 burpees at home base then mosey/walking lunges to top of parking garage for Good Mornings, WMH, BACs, Spidermans, Scorpions, Iron Cross, and Jane Fondas. Mosey to bottom of stairs near Holler & Dash for…

THANG: 11s up and down the big stair case. Burpee/box jumps at the bottom (start at 10 down to 1), atomic merkins at the top (start at 1 up to 10).

Impressive pace by several PAX, Q was dragging a bit this morning. After finishing the 10th ascent, we gathered at the top of the stairs for Mary: WW1s, flutter kicks, Alabama prom dates, Supermans, LBCs, side plank oblique J-Lo something or others. 

Mosey/walking lunges back to starting point just in time. 

ANNOUNCEMENTS:

Welcome FNG Nate Cloak (aka Dinger). He hails from Omaha, and there was some post-workout confusion that the Little League World Series is hosted there (it’s actually the site of the NCAA World Series). This link explains his name despite the incorrect underlying premise: https://www.youtube.com/watch?v=ZoSj1GaIIsU.

Penny Loafers’ wife received an unwanted diagnosis yesterday, but their treatment path sounds confident and their outlook is admirable. Be praying for Emily and the Herring family as they figure out next steps. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

I believe a new group of 4:13 Strong young men started recently, so look for opportunities to post with them in the weeks ahead.

Pleasure to be with you men this morning.

#wps

14 of Nashville’s finest for some stairwell work at The Racetrack this morning. And BV and Toga were in attendance too.

PAX: Toga*, Olan Mills, Joey Freshwater, Bedpan, Umbrella, Black Widow, Offshore, Dr. Smartt, Tampa Libra, Double Check, Hot Pockets (FNG), Boone’s Farm, Tiny Dancer, Big Bang, Bagger Vance*, Razorback (Q).

* Late stage uninvited (and unhelpful) co-Qs.

Conditions: Beautiful outside, a touch sticky in the west stairwell.

WOR: Mosey to usual parking lot for SSH, Good Mornings, WMH, Squats, Hillbillies, Merkins, Spidermans, Mountain Climbers, High Knees and Butt Kickers. Move over to the bottom of the west staircase of the parking garage for…

THANG: 7 rounds up and down the west stairs. 20 merkins at the top, 20 LBCs at the bottom. We progressed up the stairs in the following manner:

1 – run touching each step

2 – run touching every other step

3 – double leg hops every other step

4 – single leg hops every step (alternating legs each half flight)

5 – double leg hops every other step

6 – run touching every other step

7 – run touching each step

Optional speed bump at the midpoint of 4th flight for a swig of Fireball from the half abandoned bottle we discovered – alas no PAX partook. Q had plans for more stair work on the big stairs by Holler & Dash, but we were low on time and I was low on stamina (that’s what she said?). Next time…

Moseyed to park for a quick pullup pyramid, from 1 rep up to 5 reps and back down. Much uninvited co-Q commentary from BV and Toga.

Back to starting point for 45-60 seconds of touch your toes stretching lest I finish a workout early and deprive the PAX of the full physical fitness they paid for. 

ANNOUNCEMENTS:

Welcome FNG Brian Phillips (aka Hot Pockets – still unclear how he got this name).

Penny Loafers’ wife has a biopsy today, be praying for good results and a clear treatment path forward. 

Continue to pray for Sinclair family and look to F3 General slack feed for meal signup and other ways to serve. 

Memorial Day CSAUP led by BV @ the Concord Rd YMCA: 5 am Murph, 6 am HERO WOD, 7 am speed ruck (5 miles). Come for any or all. Coffeeteria to follow.

Pleasure to be with you men this morning.

#wps

PAX: Money Shot, Razor, Big Stick, Frugal MacDoogal, Renegade, Zinfandel (F3 Charlotte), Razorback (Q).

CONDITIONS: Couldn’t be better.

WOR: Mosey to and complete one lap around football field. West goal line for the following: SSH x50, Good Mornings x10, WMH x10, BACs x10, Hillbillies x50, Scorpions x5 each side, Merkins x10, Squats x10, Butt Kickers/High Knees/Heel Taps x10 in place. On to the NW corner of the field for…

THANG: X sprints with exercises in the 4 corners of the field. Starting at NW corner x5, run to SE corner x10, run to NE corner x 15, run to SW corner x20, run back home = 1 round (1 full field X sprint + 50 reps of exercise). We completed 8 rounds with the following exercises: HR merkins, jump squats, V-ups, Carolina dry-docks, split squat jumps (that was a burner), box cutters, close-grip merkins, squats. Aspired to 9 rounds but Q inserted some much needed (for me) 60-second rest breaks between rounds. 

ANNOUNCEMENTS:

Razor heads out on tour next week and will be on the road for a month. 5/1 in Chattanooga and, for those degenerate PAX among us, also in Atlantic City on 5/4. Good luck on the road brother.  

Lots of open Q spots at The Hill in the weeks ahead.

Pleasure to be with you men this morning.

#wps

Baker’s dozen for a beautiful morning of garage work at The Racetrack. BV and Bigbang showed up after an unsanctioned 10K (less a few steps for BV while he took a bio break). But I digress…

PAX: Bagger Vance, Penny Loafers, Razor, Life Champ, Black Widow, CAPS LOCK, Double Check, Dr. Smartt, Big Bang, Offshore, Tampa Libra, Boone’s Farm, Razorback (Q).

Conditions: Mint.

WOR: Mosey to usual parking lot, SSH x 15, GM x 15, WMH x 15, BACs x 10 forward and backward, Mountain Climbers x 15, Merkins x 10, Squats x 10. Starting at the bottom of the west staircase…burpees x 5, up the stairs, burpees x 5, down east staircase, burpees x 5, up the east staircase, burpees x 5, down the west stair case, burpees x 5. Heart rate = elevated.

THANG: Starting at bottom of each ramp of the parking garage, perform 20 reps of exercises below, sprint to top of ramp, slow mosey recover to bottom of next ramp. Each round was 5 sets of exercises/sprints.

Round 1 – Legs: squats, squat jumps, reverse lunge, split squat jumps, tuck jumps. Sprint forward up ramps.

Round 2 – Arms: HR merkins, Carolina dry-docks, close grip merkins, Caroline dry-docks (FYI I lack creativity), merkins. Sprint backward up ramps.

Round 3 – Abs: V-ups, cockroaches, LBCs, box cutters, windshield wipers. Side shuffle up ramps.

Round 3 finished about 90 seconds before 6:15, so we hustled back to home base and arrived about 1 minute over time.

ANNOUNCEMENTS:

Leadership lunch later this month at Crievewood Baptist. Monitor Slack for more details from Dupree/BV.

Razor confirmed that The Skunk is an AO and people show up and do exercises there from time to time. If you’re interested. 

Pleasure to be with you men this morning.

#wps

9 of Nashville’s fastest posted for a beautiful first spring morning of the year (to preempt the calendar nerd comments, farmer’s almanac online tells me the vernal equinox did not occur until 4:58 CT on 3/20).

PAX: Pop-A-Lock, Money Shot, Life Champ, Big Stick, Too Tall, Lumberg, Razor, Prevac, Razorback (Q).

WOR: Field lap, SSH x 20, GM x 10, WMH x 10. We then did 20 yds of the following to get the legs loose: high knees, butt kickers, walking single leg RDLs, high kicks, heel taps, A-skips.

THANG: 100-yd sprints x20, with each sprint starting every 75 seconds. At the end of each sprint, 20 reps of the following:

• • Sprints 1-10: merkins (east goal line), squats (west goal line)
  • Sprints 11-20: LBCs (east goal line), ‘Bama prom dates (west goal line)

Impressive pace set by the Big-Tall-Shot trio, and a winded group at the end of the 20th sprint. Had a few minutes left so added some lateral movement to round it out: side shuffle line drill to the 10/20/30/40/50 yd lines and back, with 10 merkin speed bump each time you hit the goal line. Mosey back to parking lot for abbreviated Mary and it was time.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

4:13 starts back up next Thursday morning.

#wps