Author: TampaLibra

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New blood

Backblast! Tampa from the block
Date: 125/2022
AO: #detention
PAX: @worksforaguy @esposa @deepstate @ar @ccr @bagofants @YHC
FNGs: 0
Q: @tampalibra
Total: 7
Conditions: Perf

WOR:
SSH x 25
Squat x 15
Merkin x 15
Flutters 4 count x 15
Finger bangers x 10 each way

Thang:

7s on the back hill:
Block crunch at the bottom
Burpee pull-up at the top
20 curl speed bump on your way up

Thang 2:
7s on baby front hill:
Kraken burpees on the bottom
Blockees on the top

Planned for a speed bump and to do Thang 2 at the church but audibled for time.

COT:
Lots of new blood in the shire, loved being back with you lot.

YES – bring donations if you’d like by this Wednesday at #the-racetrack, or drop by my house. Sign up to volunteer for YES event on 12/10 – afternoon slot. https://volunteersignup.org/LRPHE

Prayers: @esposa and his BIL as @esposa walks with him through his DUI and any related fallout

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I’m a loner Dottie. A rebel.

PAX: Giving Tree, Ultratecht, 6 Degrees, 40 Minutes, Hot Route, Brother-at-law, YHC

Disclaimer, quick mosey around the adjacent building, and back to startex. YHC provided a heartwarming backstory for the Vagrant Records tribute and WOR commenced.

20 SSH, 10 Good Mornings oyo, 10 lbac each way, 10 slow and low squats.

THANG:
50 squats, 40 big boy situps, 30 merkins, 20 v-ups, 10 burpees, run the loop x 4. YHC allowed for a 30-minute cap and all pax beat that.

At this point 40 minutes gave a hearty ‘Great Q!’ to YHC who then informed him we still had 15 minutes left. Hell, we hadn’t even made it to Dashboard Confessional yet.

In honor of Vagrant Records industry-leading compilation albums – 5 Years on the Streets, Another Year on the Streets, Another Year on the Streets Volume 2, and Another Year on the Streets Volume 3 we did two rounds of the VAGRANT with 8 reps each (1 for each year on the street).

V: V-Up
A: Aligator Merkin
G: God Bless America
R: Reverse Crunch
A: Angle Grinder
N: Never Cross Dolly
T: The BUT KIS

COT:
– 9/11 Convergenz details coming soon
– IronPax Challenge @ Detention on Mondays
– Prayers for Ludwig and his family

Honored to lead and thrilled to share an important part of 16-year-old me. Here is the playlist: https://open.spotify.com/playlist/1KNphEkOuDOT5UXM4GCC6T?si=uinfJaxLTZ6_yGEHg5I8nA

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Block Party

PAX: Bagger Vance, Ludwig, Noodler, A/R, Dine N Dash, Topanga, Too Tall, Edibles, Yard Sale, Rug Doctor, Swingline, YHC

Prime conditions this morning. Disclaimer and mosey the baseball loop, grab a block at the end.

THANG:
50’s a la 7’s style starting with 45 block merkins and 5 kb block swings. lunge down and shuffle back each time.

That’s a total of 225 merkins, 225 kb swings, and avg 175-200 lunges.

Finisher: 40 block curls, 20 block cdd’s left, 20 block cdd’s right, 40 4-count flutters. YHC was hoping to walk that all the way down the ladder but time was called.

COT: Slow run tomorrow at 4:13, prayers for school/kids.

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Tampa from the block

PAX: Toga, Not A Sport (or John Alexander as you know him from Slack), Leatherneck, Olan Mills, and YHC.

Brentwood PAX learned the true meaning behind an ancient Greek phrase: Tampa Time. YHC was 6 min late as 2.1 woke up on the way out the door, delaying me slightly.

Toga stepped in for WOR and took zero verbal jabs at YHC when he casually rolled in behind schedule.

Grab a block and mosey to GWP pavilion. Two roadblocks along the way felt appropriate as YHC faced two actual roadblocks en route to the AO – BPD out looking for car jackers on the lamb. Anyways, 10 block merks and 10 block derks each road block.

10 min EMOM #1. 5 box jumps (table top), 10 block curls, 10 two-count flutters. YHC forgot he planned on burpee-box jumps.

10 min EMOM #2. 5 block Bulgarian split squats each leg, 20 mountain climbers.

Mosey back with varied forms of block carries and runs.

Prayers for the school year and the country.

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Bookend

PAX:
Bagger, Movin On Up, Tiny Dancer, Father Rico, Ocho Cinco, Old Fashioned, Pedialyte, Black Widow, Vegemite, Rambis (FNG), Uncle Jerry, Faulkner, Noodler, Topanga, Bogey, YHC

THANG:
Bus loop mosey front, side, side, back. Scorpion, WMH, Rice Planters, LBAC Fr/Back, Air Press

100 merkins in sets of 10 with a 10-second low merkin hold in between each set. Accumulate 10 burpees and 10 4-count flutters for every 10-second pause you take. Looks like the average was about 5-6 breaks so that ~50-60 burpees and flutters.

100 jump-squats, thanks to Movin’ on Up for the demo. Sets of 10 with a squat-hold. Accumulate either 5 Lt. Dans or 15 flutters for every 5-second break, dealers choice.

Partner up for 2 rounds of buddy carries and 2 rounds of sprints.

On your 6 for 20 APDs, 10 single-leg APD each side, 40 APDs. Then 20 hand-release merkins, 15 hand-release merkins, and dealers choice of 10 hand-release merkins or 5 8-count body-builders.

COT:
4:13 signing day today
Prayers for Sinclairs, Duffeys, Penny Loafers, and Fogartys.

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Robbie Miller MOD

PAX:
Bagger Vance, Floppy Disk, PSL, The Situation, SoccerTeaze, Ocho Cinco, School Girl, CCR, Movin’ On Up, Grisham, Faulkner, Vegemite, YHC.

BOLO:
Prevac, Dupree, Bueller, Donuts, Too Tall, Dilly, and Razorback

THANG:
Stolen phrase from Bagger: “MOD”. We did a slightly modified version of the Robbie Miller WOD as follows:

  • (6) block curls each arm (12 each arm for those with the small block)
  • (6) burpee squats
  • (6) 4-count mountain climbers
  • (6) block getups

Traditional RM-WOD replaces the curls with pullups.

Goal: 12 rounds

When Q called time we mosied to the handrails for max inverted rows with partner. Return coupons and mosy to startex, (1) 8-count bodybuilder for every round under 12 completed.

COT:
Final week of 4:13 events. Run tomorrow, 4:13 AO Thursday, signing day Friday lunch.

Continued prayers for Charlie and Ludwig’s bride.

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Hard Stop

PAX: Umbrella, Boone’s Farm, Ocho Cinco, Soft Serve, Old Fashioned, Back Lash, Pop a Lock, Not A Sport, Faulkner, Bagger, and YHC.

3 PAX for a pre-ruck. Mosey to the garage, ruck up the ramps, down the stairs x2 and back in time for launch.

THANG:
Mosey to garage where PAX was instructed to perform 10 squats followed by a 10-second hold, on the next landing 10 merkins with a 10-second low merkin hold. R&R adding 10 reps and 10 seconds each time until we got to 40’s. Mode of transportation up the ramps varied from lunges, inchworm, karaoke, walk, Bernie Sanders, and more. Q has dreams of lunge/inchworm each time but A. It sucked and B. It was taking forever.

Part II on the new stairs case heading into the park. 30’s by 5 a la the style of 7’s. So 5 jump squats at top, 25 calf raise at the bottom and so forth.

Finish up with 100 calf raises, 25 irkins, 15 dirkins, and we’re done.

Moleskin:
Backlash made a strong case to be renamed ‘Hard Stop’, Ocho has rubber Achilles showing off the deepest calf dips YHC has ever witnessed, Bagger on IR still considered bringing everyone Panera coffee..but didn’t, and bolo on Venus.

Honored to struggle with the HIM.

Tampa

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Bean Juice

PAX:
Right Said, Cowboy, Money Shot, High Flyer, En Fuego, Princess Aurora, Toothless, Crawlspace, Bareback, Jug Band, Cowbell, Bicentennial Man, Michelin Man, Reveille, yours Q-ly Tampa Libra

WOR:
SSH X 25, WMH x 10 oyo, Good Mornings x 10, Smurf Jacks x 10, hip flexor stretch x 6

THANG:

  • Mosey to the field for what Money Shot referred to as “a real creative workout”
  • Sprint length of the field and back to the 10 for 2 burpees, 10 prison squats, 10 sec hold
  • Spring the length of the field and back to the 10 for 4 burpees, 20 prison squats, 20 sec hold
  • 6, 30, 30….10, 50, 50
  • R&R with 10 Air Presses, 10 Peter Parkers, 10 push up hold….40, 40, 40 before calling time

MARY:

  • 10 flutters, sprint, 10 flutters, sprint back
  • 20 flutters, sprint, 20 flutters, sprint back
  • 50 heel touches, 15 single leg LBCs each side, 40/15, 30/15, 20/15

COT:

  • Grow Ruck 10/10
  • CSAUP with details forthcoming
  • Prayers for those recovering from surgery
  • Prayers for Awaken Nashville and prayer/fasting throughout Feb
  • Hot Chicken lunch on Thursday
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Explore the space

PAX:
CCR, Bagger Vance, PSL, Too Tall, AR, Rooster, Grisham, Dine N Dash, BoyBand, FTTA, Faulkner, School Girl, Ocho Cinco, Movin On Up, Prevac, JK, Floppy, Ludwig, Paul Blart

WOR:
Mosey the ball field loop. Circle up under pavilion for 30 SSH, 12 GM’s, 10 Squats, and 20 Hillbillies

THANG:
YHC was excited to explore an unused area of the AO. Mosey to the gully for instructions.

1. 2:4 Jack Webb with Irkins on the slope. 2 Irkins, 4 AirPresses..4 Irkins, 8 AirPresses……up to 20 Irkins, 40 AirPresses

2. Partner up. Partner 1 does 1 Burpee, ~5-6 ft Wall Climb, 1 Lt. Dan, back down – going up 1 rep each time.

Partner 2 runs to the swings and back. Switch.

RR until around ~8-10 reps.

3. 1:2 Jack Webb with Dirkins on the slope.

4. Partner 1 starts moving Lt. Dan on the bus loop while Partner 2 runs to the swings and back. Switch.

MARY:
After a mosey back to the lot circle up, on your 6, for 10 minutes of MARY.
20 Captain Thor OYO
20 Flutters IC
20 Alabama Prom Date IC
20 Flutters IC
25 Single-Leg Alabama Prom Date IC
25 Single-Leg Alabama Prom Date IC
20 Flutters IC
10 Fire Hydrant each side
10 Fire Hydrant with kick each side
20 Captain Thor OYO

COT:
For I will pour water on the thirsty land,
and streams on the dry ground;
I will pour my Spirit upon your offspring,
and my blessing on your descendants.
– Isaiah 44:3

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Jack Webb mutation

PAX:
Not A Sport, Black Widow, Penny Loafers, Tiny Dancer, Boone’s Farm, Leatherneck, yours Qly Tampa Libra.

WOR:
SSH, WMH, Good Mornings, Imperial Walkers, Inch Worms

THANG:
Mosey with an assortment of coupons (cinderblock, kettlebell, ruck, bumper plate) to the football field. YHC followed Leatherneck the hard way over the fence while the rest of the PAX simply walked through the open gate. All PAX tested their gut and squeezed through the next fence which was actually closed and locked.

Exercise 1: YHC created a variation of the Jack Webb (1:4) as follows: 1 merkin-jack, 4 air press, 1 Lt Dan. 2 merkin-jacks, 8 air presses. 1 Lt. Dan…up to a 10 count on the merkin-jack. The air got pretty heavy starting around 20 reps.

Exercise 2: Partner up on the track.

P1: Run a loop
P2: Squat hold with coupon
Swap

Loop / Coupon overhead hold. Swap.
Loop / American Hammer with coupon. Swap.
Loop / Chest press (standing 4-count: press out, in, press incline, back in). Swap.

Exercise 3. Incline Jack Webb (1:4) on a set of bleachers.

Mosey back for a quick MARY: Captain Thor x 15 oyo.

COT:
Oprah approved book club this Friday. Tampa family movie night this Sat, invite to follow. Prayers for Dilly’s wife’s uncle. Penny Loafers bride is Cancer free Praise the Lord!

Purple Cow is a fantastic AO with an even better collection of PAX. Humbled to fight along side you all in this battle and grateful for the opportunity to lead this morning.