Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.
14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.
CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)
WOR: Very Standard
SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses
Thang:
3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.
1 – 1st movement of Beethoven’s Moonlight Sonata
Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.
Ran a capri lap after the piece.
2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.
18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete
3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement
Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.
Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.
PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)
Gloom: 70 and sunny
Four HIM posted at The Purple Cow to get a bit more agile this morning. Lateral movement and recollections of sports seasons gone by were rampant.
The Thang: warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.
Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs. Finish with some Mary.
PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).
Gloom Factor: 73° with lower humidity
Disclaimer given and then mosied around to the east side of WEMS for warm up.
WOR:
IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC
Thang:
After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.
Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.
Headed back to parking lot for some Mary.
Mary:
Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC
Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.
PAX CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R
Warm up – 20 count side straddle hop – 10 count imperial walkers – 10 count willie Mays – 10 count hill billies – 10 burpees
Thang – Run to bottom of the road (by Elington) – Run back up – At each driveway do 10 Merkins – And 10 mountain climbers – Grab coupon and meet at hand rails
4 sets of – 20 rows (waited optional) – 10 pull ups – 20 overhead presses with coupon – 20 dips – Side straddle hop for the 6. Start each set together.
Back to parking lot – Sprints with 5 atomics in between
Seventeen showed up for a glorious morning on the 4:13 campus. Conditions= Seventy and Sunny (for real this time) and fun was had by all.
PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)
Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball. Half the PAX lined up on opposing sides of the court then begin block party=
Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2
Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2
Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2
COT with Bagger taking us out and Red Skull pumping the coffee
NMM: It was great to see a strong showing for the newest class at The Stronghold. These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town. It’s a great time for us all to support one another.
A new record PAX count for the new iiiP location (5) turned out this morning to take part in a journey down the Oregon Trail.
QIC: Toothless
PAX: Crablegs, En Fuego, High Flyer, River Dawg
Conditions: Excellent temperature and relatively low humidity, sunrise was an 8/10, field grass freshly cut
WARM-O-RAMA:
Decent amount of stretching while waiting on the PAX to assemble, gave an extra 2 for the sake of those coming in hot.
20 x SSH
25 x High Knees
25 x Butt Kickers
8 x Jump Squats
10 x Willy Mays Hayes
10 x Windmills
10 x Whatever You Need
THE THANG:
Round 1
Starting at old Independence, MO, the PAX loaded their gear into their wagons with 30 Squats every minute on the minute (EMOM) for 5 minutes.
Once the wagons were loaded, the PAX completed a roughly 30 yard Ox Crawl. That’s a newly coined exercise just for today consisting of 10 Bear Crawl steps capped with 5 Merkins per one rep – PAX did 5 reps.
After all of that traveling, it was time to go hunting and gather some food. Pax took off on a 1/3 mile Indian Run around the field, ending at the Balance Beams.
Round 2
The PAX were then struck with DIPtheria and proceeded to complete:
30 x Dips EMOM for 5 mins = 150 total Dips
40 x LBC’s EMOM for 5 mins = 200 total LBC’s
It was time for more grub, so the PAX took off for a rarely used modification of the Indian Run called the Scout Run. This is where the front runner picks a spot ahead of the group (~15yds away) and sprints there before returning to the back of the line of PAX. This continued around the 1/3 mile loop ending opposite STARTEX.
Round 3
The PAX were almost to Oregon, but they had to cross a river first. First the PAX completed 50 Merkins to make sure everything was packed down good and tight before making the crossing.
PAX proceeded to cross the river with:
50 x Four Count Flutter Kicks
50 x Australian Snow Angels
RIVER Dawg gave us a 15 count, which was enough time for the water to rise and begin washing away one of the wagons. PAX had to complete 20 Burpees quickly to rescue the supplies before they were washed away with the wagon.
PAX then ran back to STARTEX with a short Indian Run
MARY:
Time was running short, but the PAX circled around the campfire and called out an exercise to do 5 reps of. The mumblechatter spiked here as some of the PAX wanted to start the countoff prematurely.
5 x Big Boy Situps
5 x Happy Crunchy Frogs (Happy Crunchy Trail Mix)
5 x LBC’s
5 x Freddy Mercury’s
5 x American Flutters
COT/COMAD (Circle of Man Appropriately-Distanced)
BULLHORN:
Prayers for our city and nation as we deal with the chaos – know that your brothers are here for you if you just need to talk or do something to take a break
Thanks to the PAX this morning the Q sheet is filled up for the next few weeks, but let me know if you want to grab a spot as the time will come quickly. The PAX have enjoyed the new location, and I’m looking forward to further introductions of our regular Tuesday crew.
14 PAX were welcomed back to the best AO in Nashville and treated to a ciabatta breakfast with a side of comeback sauce. Conditions were prime, spirits were high, and the playlist was extraordinary.
QIC: Princess Aurora
PAX: Bad Boy, Bareback, Black Lung, Covenant Eyes, Crablegs, Crawlspace, Cunning Linguist, Drago, D-Frost, Hi-Viz, Toothless, T-Cell, Vector
THE THANG:
Kicked off the tunes with “Welcome Back” and issued the disclaimer before taking off on a medium mosey up and around the “Nip” and back with various forms of shuffles, high knees, and butt kickers along the way.
Posted up in the upper lot for COP:
SSH x 10
SnL Squats x 10
Half-Groiners x 10
Merkins x 10
LBAC F/R x 10
Following the warm apps, it was time for the main course. Today’s special was C.O.M.E.B.A.C.K. ciabatta, a tabata-esque dose of exercises, new, old, and twisted. PAX performed rounds of 30 seconds on and 10 seconds off for each of the following exercises, completing five rounds each before moving on to the next one:
Colonel Dans (Lt. Dan has moved up his way up through the ranks – jump lunge each side, followed by deep squat into a tuck jump)
Overhead Squats
Merkins
Extenders
Boxcutters
Angelfaces (prone position, with arms in front of you, perform snow angel motion with arms only, enjoy the shoulder burn)
Crabcakes
Kickbacks (quadruped position, with knee still bent, drive heel up into air and squeeze that glute)
Feeling pretty full, PAX head down to lower lot to enjoy their dessert of a pair of sprints to the top of the driveway. Mostly gassed, PAX circle up in the usual spot for a digestif of Mary to the sweet sounds of “Don’t Look Back in Anger” by Oasis, all exercises OYO:
LBCs x 25
Scissor Kicks x 25
Toe Touches x 25
Butterfly Crunches x 25
Plank and point, alternating each arm going forward until end of song
COT/COMAD (Circle of Man Appropriately-Distanced)
MOLESKINE:
Just a few notes and highlights from the day.
Drago continues to add to his mystique by parking in the upper lot even when he’s early
Fascinating look into Black Lung’s current research as well as his life choices for those who closed out coffeeteria
T-claps to Bareback and Cunning Linguist for sponsoring coffeeteria with the Charboxes
BULLHORN:
TAPs for sick and injured and for family additions.
As you continue to get back out to workout, please reach out to someone to whom you haven’t spoken in a while. The last few months have been damaging in many ways apart from the virus, especially to those struggling with loneliness and addiction. Find ways to be grateful, and, if you are experiencing something difficult yourself, please ask for help or guidance.
Gloom: Why did Snoop Dogg need an umbrella? (Fo’ drizzle.)
PAX:
Siri
Black Lung
Crablegs
Drago
D Frost
Trapper Keeper
Crawlspace
Right Said
Warm-o-rama:
Mosey to Lizzie the Dragon
LBACs
rLBACs
Seal Claps
Air presses
Cherry Pickers
Windmills
Thang:
Mosey to Parthenon parking lot
Circle up
F3 version of improv game Zip-Zap-Zop
Each PAX calls an exercise and a rep count and “throws” that exercise to another PAX
All PAX perform exercise. Pax who received exercise calls next exercise and next PAX. Repeat until time. Memorable exercises include merkins, burpees, Iron Mikes, squats, planks, hillbillies, correct form box cutters, and sprints.
Social distance was maintained. A good time was had by all.
