Author: Trent Romans

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Keeping it Fresh

PAX: Umbrella, Toga, Boone’s Farm, Tiny Dancer, Flying Tomato, Egg Bowl (FNG), 8 Bit (guest star from Cherokee), Razorback, Penny Loafers, Olan Mills, Black Widow, Bedpan, Double Check, Life Champ, Offshore, Deck the Hollis

Conditions: 70 and Sunny

16 redwoods posted to get a little stronger and faster at the Racetrack.  Here’s how it went down:

Disclaimer then mosey around the main park loop and circle-up in the center for Warmarama= SSH, Imperial Walkers, Hillbillies, Cotton Pickers, squat thrusts, scorpion stretch and inverted scorpion

Divide into two teams with Team 1 executing the ‘Cindy’ WOD for 10 minutes= 5 pull-ups, 10 merkins, 15 squats

Team 2 sprints half of the track EMOM

Flapjack then switch back to the same rotation for 5 minutes of Cindy and 5 minutes of sprints.  We had to cut this a bit short to work on some Mary.

Mosey to flag for Mary then COT.

Announcements:  0545 Ruck followed by breakfast at First Watch on Franklin Road (by Kroger) this Saturday!

NMM:  Tiny Dancer said he was excited to get some upper body work this morning, and YHC is not overly sure he provided exactly that.., but who doesn’t need more sprints, right?  Razorback did express some criticism over the Q’s lack of originality in going back to the same rotation of Cindy and Sprints, but YHC never claimed to be fast or creative.  At least he and Umbrella provided Gatorade and Coffee!  Special welcome to Egg Bowl who passed YHC on numerous sprints and 8 Bit who nearly caught Tiny Dancer on their last sprint.

Always a privilege to lead!

Stay Classy,

Toga

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Round Three for PFT Prep.., a Swingin’ Good Time

PAX: Tiny Dancer, Offshore, Umbrella, Boone’s Farm, Olan Mills, Penny Loafers,  Black Widow, Toga (QIC)

Conditions: Sunny and 70

A lucky 8 showed up to put in a little PFT prep in the gloom.  Here’s how it went down:

Quick disclaimer then mosey to GWP, warmup COP: SSH, cotton pickers, Don Quixote, squat thrusts, T-ups, scorpion stretch

Mosey to playground for PFT Prep Round 3= Partner up with P1 executing an exercise while P2 executes a different exercise.  Quick switch every 30 secs for 3 rounds then move to next station.  Stations=

  1. Pull-ups and atomic pushups
  2. Curls and Atomic oblique merkins
  3. Rows and suspended crunches
  4. power pulls and suspended oblique crunches
  5. One round attempted of Suspended Spiderman merkins and suspended pikes

Indigenous People’s Run back to flag and Mary.

Announcements:

  • No workout next week.  Go to the convergence!
  • New AO in Spring Hill, see Tiny Dancer
  • Prayers for those awaiting test results and in need of healing

Stay Classy,

Toga

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Picking up D’Mish’s Slack

PAX: Blackwidow, Floppy Disk, Lumbergh, Master Splinter, PSL, Big Perm, Boyband, Black Lung, Movin on Up, Toga (QIC), Reefer

Conditions: Sunny and 70 (really was this time)

11 redwoods posted up to get a little better this morning, and it went something like this:

Warmup Mosey around the West side of the school and back to the lot for warmup COP: SSH, Imperial Walkers, Hillbillies, cotton pickers, T-Ups, scorpion stretch

Mosey back to West side of school for ye ol’ Triple Check v1: P1 people’s chair, P2 merkins, P3 run to base of hill and back.  All players rotate through all three stations 3 times.  Triple Check v2: P1 wall walkers, P2 WWII, P3 run down grassy hillside and bear crawl back up.  All three players rotate through all three stations three times.

Mosey to playground and partner up for 3 sets of 10 pull-ups, 3 sets of 20 PLT, and 2 sets of jerkins.

Mosey to parking lot for Mary.

Announcements:

  • Still open spots for lawn help for Ludwig, see Floppy
  • See Bagger’s post re Memorial Day convergence
  • See Tiny Dancer’s post re Spring Hill launch tomorrow.  It’s shaping up to be a big crowd!

NMM:  Strong work by the PAX today.  YHC really had no idea what we were going to do, but it seemed to come together fairly well as there seemed to be a decent number of folks gasping.  Today was also YHC’s 45th (don’t feel a day under 50), and special thanks to the Nashville PAX keeping me moving!

Stay Classy,

Toga

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Hang in there!

PAX: Black Widow, Umbrella, Offshore, Toga (QIC), Backlash, Leatherneck, Boone’s Farm, Olan Mills

Eight redwoods showed up to get better this morning.., and maybe stretch their arms out a little bit.  Here’s how it went down:

Circle up for quick disclaimer and mosey to park for warmup COP… the usual stuff.  Head to playground for Day 2 of Marine PFT HIT Workout:

Complete 30 secs of each duo of exercises for three rounds then 45 sec rest before switching stations:

Station 1: Pull-ups, hanging knee raises

Station 2: Pullover, Hanging windmills

Station 3:  Rows, hanging flutter kicks

Station 4: Pushups, Hanging leg lowers

Station 5: Curls, hanging leg raises

Mosey back to parking lot for 4×100 yard sprints

COT with YHC taking us out

Announcements:

4:13 class finishing this week!  Good luck to the class on interviews!

0545 Sat. ruck with breakfast at First Watch on Franklin Rd to follow

NMM:  It turns out that hanging leg raises, windmills and flutter kicks all pretty much look like the same thing after a couple of rounds.  YHC’s posture looks much better after being racked for 18 rounds hanging on some monkey bars.  That said, the PAX got after it, and it was a pleasure to lead.

Stay Classy,

Toga

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Fun with Merkins

PAX: Black Widow, Umbrella, Olan Mills, Backlash, Offshore, Toga (QIC), Boone’s Farm, Penny Loafers

Gloom Factor: 70, sunny and all smiles

8 posted for another infamous ‘we’re not leaving the parking lot, are we?’ Q.  Here’s how it went down.

Mosey up and down the BMS parking lot for high knees, butt kickers, and side shuffles then circle up for warmarama= cotton pickers, don Quixote, Russian soldiers, squat thrusts, scorpion stretches, supermans

Partner up for merkin meltdown where P1 executes a merkin exercise while P2 works obliques: 3 sets of 30 secs for each exercise per partner.  Rotate through all stations

  1. Alt Plyo merkins and halo dumbbell
  2. Clap merkin w figure 8 dumbbell
  3. Traveling merkin with single leg dumbbell chop
  4. Hand release merkins w American Hammers

Station 5 was a group round with P1 at mtn climbers and P2 executing single leg v-ups with dumbbell extensions

Execute 4 60 yd shuttle runs with 30 sec rest between each.

Circle up for Mary

COT- Offshore took us out

Stay Classy,

Toga

 

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Shaq Time!

PAX: Hot Route, Hot n Ready, Bagger Vance, Hambone, Red Skull, Pop a Lock, Khakis, Brother-at-Law, CCR, Big Stick, Fox Trot Talks a Lot, Tool Time, Toga (Q2), Danasaur, B&B, Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq (Q1), Mitch, Dreads, Big Lank

30 redwoods posted for block therapy at The Stronghold.  Here’s how it went down:

Quick disclaimer then mosey to South field and commence warmarama= high knees, side shuffles, SSH, merkins, burpees, arm circles

Mosey back to cinder block pile, each pair grabs one block then mosey to basketball court for Blockfest Stronghold Edition= 1: toe-to-toe w partner for situps while passing block, 2: P1 lunges w block while P2 SHH repeato x2, 3: P1 lunges w block while P2 mtn climber x2, 4: P1 and P2 side shuffle while doing chest passes w block, 5: P1 set of 10 block presses while P2 high knees switch and repeato x3, 6: P1 set of 10 squats while P2 mtn climber switch x3, 7: P1 behind the head tricep extensions P2 bear crawls switch x3, 8: P1 block swings while P2 backwards run then sprint back switch x3

Circle up for Mary: burpees in cadence, flutter kicks, leg raises, bicycles

Announcements: See CSAUP channel for special Memorial Day option, See 3rd F channel for Dupree’s leadership lunch, and the East folks are doing the last soft launch at Shelby Park this week.

NMM:  YHC has been looking forward to leading a workout with Shaq since week one.  He did not disappoint with several instances of calling out burpees (1 in cadence) and several block exercies that YHC hadn’t even thought of.  Someone must have done some preparation, and that’s a great sign of taking ownership and shouldering the responsibility of leadership.  Keep it up!

Stay Classy,

Toga

PS: I’m missing a few names on the PAX list, so feel free to sound off.

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Perfect Record

PAX: Cowboy, Money Shot, Hipster (FNG Matt), Toga (QIC)

Four redwoods posted for some fun in the sun at The Skunk.  After quickly deciding that dodging lightning strikes was a priority, we relocated to Lipscomb’s parking garage.  Here’s how it went down:

Mosey lap around the garage followed by warmup COP: SSH, Imperial Walkers, T-Ups, Merkins, Cotton Pickers, Don Quixote

Reach out and touch a column: partner up with P1 running to touch 10 columns in the garage while P2 executes an exercise, then flapjack.  Exercises included: merkins, WWII, burpees, Squats

Four corners: 5 burpees, 10 jump squats, 15 merkins, 20 dips running the straights and bear crawling the ends.  Repeato with backwards runs and crab walks at the ends.

Dora 1, 2, 3= Partner up for 100 merkins, 200 WWI (that took some time!), 300 squats

COT with YHC taking us out.  Prayers for Cowboy’s upcoming Boston Marathon and planned surgery.

NMM: YHC has never canceled a workout.  Ice storms, 18″ of snow in VA, and tons of rain never stopped a workout.  This morning was about to break that streak, but Money Shot and Cowboy cheerfully suggested that we move to Lipscomb’s parking garage, and away we went with problem solved.  YHC’s Feng Shui was a bit off with the sudden change of venue, but you can always fall back on the staples like Dora 1, 2, 3.  Thanks to the PAX for getting out there and pushing hard on a less than ideal morning.

Stay Classy,

Toga

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Murph Workouts All Over the Place

Pax: Leatherneck, Venus, Boone’s Farm, Big Bang, Toga (QIC), Offshore

Conditions: 70 and Sunny

Six redwoods posted for a little fun in the early morning sun.  Here’s how it went down:

Preamble then begin “The Murph”.., or a heavily modified version of it.  In this case:

  • 1 mile mosey
  • 100 pull-ups, 200 merkins and 300 squats broken up into ten sets of 10, 20 and 30 respectively.
  • Lots of flavors of merkins were used including: regular, werkins, clerkins, Chuck Norris, archer, Bruce Lee, derkins, irkins
  • 1 mile mosey

The crowd rejoiced!

COT with YHC taking us out

Announcements:

  • Warpath is back in 2 wks
  • BWood area breakfast 2nd F event at First Watch on Franklin Rd, Saturday 0700- see Leatherneck

NMM:  Apparently the F3 Nashville sewing circle was hard at work at BV had informed Grease Trap and Big Bang that a Murph was about to go down at Racetrack.  This didn’t stop Mr Bang as her rolled right from one into the next #WhatThe.  YHC appreciated the support of the Pax as a drive by burrito incident made this event a bit more challenging than usual.

Stay Classy,

Toga

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The Return of the Golden Horseshoe

PAX: Boone’s Farm, Black Widow, Leatherneck, Toga (QIC), Offshore, Backlash

6 redwoods posted for a totally dry day at The Purple Cow.  Gloom factor was low, and we got after it something like this:

Quick disclaimer and warmorama before heading over the the BHS track.  Begin the Gold Horseshoe:

  • Lap 1 (already done running to track)
  • 20 merkins, lap 2
  • 20 merkins, 20 storm squats, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWII, lap 5
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWII, 20 in-place lunges, lap 6
  • 20 storm squats, 20 dry docks, 20 WWII, 20 in place lunges, lap 7
  • 20 dry docks, 20 WWII, 20 in place lunges, lap 8
  • 20 WWII, 20 in place lunges, lap 9
  • 20 in place lunges, lap 10 = victory lap

Mosey back to flag for Mary.

NMM:  The Golden Horseshoe is an oldey but a goodey and has to be completed in 33 minutes.  Boone’s came the closest while the rest of us were back getting ready for lap 9.  Everyone put some serious effort to this and took note of where they finished so we can get better in the Sprint.

Stay Classy,

Toga

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3 Hats = Hearing Problems

PAX: Leatherneck, Black Widow, Toga (QIC), Boone’s Farm, Umbrella

A hearty five arrived to live the dream with another 70 and sunny day at the Cow!  Here’s how it went down:

Quick disclaimer then begin circling the Widow’s car upon his kind of, sort of on-time arrival.  Mosey to the park, warmup COP, take a lap around the lot and head to the pavilion.

Station 1:  Single Leg Hip Thrust 12 ea. leg, Bulgarian Split Squat 12 ea. leg, Derkins 24, Step-up Jumps 12 ea. leg- Repeato x2

Run .5 m

Station 2: Squats 12, Donkey Kicks 15- Repeato x2

Run .5 m

Station 3: Rows on swings 25, Squat Thrusts 12, Single Arm Rotations 12 ea. arm- Repeato x2

Mosey to front of lot, lunge out to Granny White Pk, mosey back to flag, and quick ring of fire.

COT:  The PAX shared some of Dr. Martin Luther King’s quotes.  One of YHC’s favorites- “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Dr. Martin Luther King Jr.

NMM:  The goal for today was to keep moving, and it seemed like we met that challenge.  Nobody complained about cold after the warmup COP.  It should also be noted that wearing multiple hats and hoods seems to lessen the ability for the PAX to hear some commands, counts, and suggestions.

Stay Classy,

Toga