Backblasts

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The Shoppes of Green Hills

AO: iiipillars
Q: t-cell
PAX: Focker, Black Lung, Baguette, Grape, Pep, Bad Boy, Go Fish, Gov’t Mule, Howitzer
FNGs: None
COUNT: 9
CONDITIONS: Cold, but warmed up just enough to get colder at Coffeterria

WARMUP: Light stretching while I complained about @blacklung and others being late and messing up my meticulously timed shopping workout.

THE THANG:
2.5 (25!) mi jaunt thru the main shopping district to gather gift ideas and look at lights. Generally speaking we did the following along the way.
25 Anthro Abs
25 Lululemon Lunges
25 Kendra Scott Drop Squats
25 Bud’s Liquor Burpees
25 Mall Merkins
2 sets of Doughbird Did
25 King Jewelers Jump Squats

MARY:
25 Happy Crunchy Frogs from TCell
25 Flutter Kicks from Go Fish
25 crunches from Focker
30(??) split leg sit ups from Black Lung who continued to sabotage my workout until the very end.

ANNOUNCEMENTS:
LeanPax and Convergence next week at Middle Tooth

COT:
Pep and Baguettes dads.
Reminder from Focker that holidays are tough time for so many, including us as fathers, husbands, friends, etc. Stay present and stay alert during the next few weeks.

Coffeteria Festivus:
Grape told me to shut up and just lead the workout.
Focker told us about a workout that’s harder than F3.
We don’t like it when PA works is out too hard.

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Christmas Q

AO: middle-tooth
Q: Rocket Mortgage
PAX: moneyshot, Cowboy, sooner, Oatmeal, Topanga, TheShield, Esposa
FNGs: None
COUNT: 8
CONDITIONS: 24 Degrees. Beards were icy

WARMUP: The usual. Mosey’d to tennis courts for some additional butt kickers, high knees, skips, and karaoke. It was hard not to be merry.

THE THANG: 11s on the tennis court. 1st set: Merry Thrusters and Bethlehem Star Jumps. 2nd set: WW2s and burpees.

Ran a lap around the circle and stopped at bleachers for 50 step ups, 40 dips, and 20 decline merkins.

COT: Prayers for traveling families and those lonely during the holidays. ✌🏼

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Chchanges

AO: westeros
Q: Salpal , Chunks
PAX: Crawlspace, Vector, Michelin Man, hambone, Pep, DintyMoore, Grape, Natural Ice, Spinal Tap, Tim the Toolman, Red Skull, Supernova, Sherlock
FNGs: None
COUNT: 15
CONDITIONS:
Cold enough for @Supernova to come out

WARMUP:
OYO

THE THANG:
Prompt start at 0529; @Michelin_Man ran. Other PAX grabbed coupons courtesy of @Tim_the_Toolman.

Thang 1: DORA on a timer:
– Blockies and Broad Jumps
– Burpees and Murder Bunnies
– Lt. Dan’s and Weighted Lung Walks

Ran back to parking lot, handoff to @Chunks

Thang 2:
– Mid-Beatdown Mary (preponderance of flutter kicks…)
– Various coupon routines (curls, press, squats, etc.), each PAX went around taking turns 10 burpee timer
– P90X Yoga

MARY:
(see Moleskin)

ANNOUNCEMENTS:
@Chunks is your new AOQ of Westeros! Coffee requests complaints, suggestions, and feedback can all be directed to him. I myself will vanish, never to be seen again this side of the Cumby (jkjk I’ve already HC’ed for a Holly Jolly Christmas beatdown courtesy of @Chunks).

See above re: Christmas workout at Westeros.

It’s been a pleasure to serve you all, I’m grateful for this community of men, and the invitation by @Siri and @Michelin_Man to lead this past year.

COT:
Prayers for @Salpal boss during a time of mourning in what for many is a season of hope and joy.

Green Sally down.

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Say Boney M three time fast……

AO: cruelhall
Q: Cowboy
PAX: Accounts Receivable, EZ-Go, moneyshot, Winona, Deep State, blackwidow, Esposa, baggervance, Pedialyte, YHC
FNGs: None
COUNT: 10
Glad to be welcomed back in The Shire on a Cruel Friday.
Coming in hot makes for too
Disclaimer + Capri Lap

Warmarama –  Bro-Ga, Runners Stretch

Gather Coupons and head to the Bus Hill.

The Thang – Some college football conferences have been rightsized at the expense of others. So we chose our reps based on number of teams in each conference.
For the ACC 17 reps Chop at bottom of hill
For the Big 10 18 reps Curl at top of the hill
For the Big 12 16 reps Press at bottom of hill
For the Pac 12 2 reps Partner squat at top of hill
For the SEC 16 reps Hammers at bottom of hill
For the Sooners 16 reps at bottom of hill cause they are my favorite.

Mosey to pavillion
Tabata for 10 exercises 2 rounds – 25 sec on and 15 secs rest. Partner Up for last exercise.
Burpees
One Leg dead lifts (Coupon Optional)
Hand Release Merkins
Sit Outs
Coupon Press
Dips
Step Ups
Decline Merkins
Marine Crunches – Partner holds legs
Swap with Partner for Marine Crunches

Return Coupons

Mary – PAX Choice
And Time ……

COT – Counterama, Namearama
BOM – Gather our senses to prepare to meet the day.

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Q de Sanders

AO: mistymountain
Q: Sanders
PAX: Skeet, Linus, Flash, McAfee, Daniel Gragg, Transporter, Mountain Man x3 + Mt Man Kotter
FNGs: None
COUNT: 11
CONDITIONS: cold but not horrid

WARMUP: 400M Run

THE THANG: – 2 ROUNDS
Leg Spread Knee Tuck
Diamond Pushups
Side Plank with Hip Abduction
KB Squats
Flutter Kicks
DB Arnold Press
Plank
Sandbag Deadlifts
V-Ups
Burpees
Changer: Run to the rig to do 10 pull-ups and run back.
COOL DOWN: 400M Run

ANNOUNCEMENTS: @Skeet
announced that Journey Church in Lebanon will be having father/son Bible Studies twice a week, and that there is now a wrestling club for kids/youth at Lebanon high school.

COT: Prayer of thankfulness for the opportunity to fellowship with this group of men.

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Merkins and Abs

AO: bomber
Q: Siri
PAX: Puzzlah, Firefox, Vector, Pep, Tim the Toolman, Crawlspace, Focker, DintyMoore, Black Lung, hambone, Wet Wipes, Cream Cheese, Young Pawn, Apologies to those who I can’t remember! Tag in the comments.
FNGs: None
COUNT: 17
CONDITIONS: Swell

WARMUP: mosey

THE THANG: mosey, merkins, mosey, merkins, mosey, etc. (merkin count: 120)

Abs at the playground:
3 sets of:
40 flutter kicks
10 merkins
30 LBCs
10 merkins
20 American Hammers
10 merkins
10 V-ups
10 merkins
(Merkin count: 240)

Miscellaneous exercises for the remaining 10 minutes including 70 incline merkins and 5 minutes of broga.

MARY:

ANNOUNCEMENTS: NYD convergence at Green Machine, 6-7am
Lean PAX starting 1/2/24
BrewRuck happening soon – ask Hambone
Other??

COT:

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The Holiday Special

AO: greenmachine
Q: Timber
PAX: Esposa, t-cell, Cowboy, The Banker, Pop-A-Lock, Timber, Black Lung, Focker, Works for a Guy, moneyshot, monster biscuit, Grape, G-string (Eli Kresta), Haggis, Blinky (guest from North Carolina F3), Boyardee (said with a French accent)
FNGs: 1 Boyardee (said with a French accent)
COUNT: 16
CONDITIONS: 34 degrees, frosty turf, and beautiful

WARMUP: Mosey around the parking lot, coupon (cinder block) carry to the field, IC to 10: high knees, butt kicks, merkins, slow squats, BACs, back BACs, lunge stretch (covered F3 mission and core principles here)

THE THANG: done to a playlist with a lot of variety!
Part 1: 20/10s (20 sec AMRAP, 10 sec recovery)
– 10 exercises: merkins, iron mikes, burpee, coupon row, dry dogs, squat jump, coupon shoulder swings, mountain climbers, Apollo Ohnos, Prime Time merkins
– 1 min recovery run to opposite end zone and back
– rinse and repeat!
Part 2: DORA 100s (100 reps total between partners, 1 person runs 200 yards while other does reps)
– 3 exercises: burpees, floor to ceiling with coupon, WWIIs

MARY: The Little Merkin Boy: done to Bing Crosby’s “The Little Drummer Boy,” plank til end of song, merkin on every “pa rum pum pum pum”

ANNOUNCEMENTS: N/A (forgot to ask)

COT: famous playwright Tennessee Williams changed overnight after the success of his work “The Glass Menagerie.” He went from a man that scraped together all his money to afford an apartment and food, to a man that had everything given to him. He wrote about his unhappiness and how he became miserable in an essay titled “The Catastrophe of Success”. His lesson is a good lesson for me: don’t wish for a life without challenges, because that’s not the life we were meant to live! Embrace the virtue, joy, and authentic friendships you gain out of doing hard things!

We finished with a quick prayer, particularly for those during this holiday season who have lost close ones.

Thank you for the invitation, and for the great coffee, @Focker!

– Timber

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12 Days of PAXMas

AO: the-knoll
Q: Sooie
PAX: AAA, El Capitan, morning star, Sooie
FNGs: None
COUNT: 4
CONDITIONS:
34 degrees. Clear skies. Spotted a shooting star 💫

WARMUP:
Yes/No/Maybes
BAC
BBAC
Don Quixote
WMH
Loose caboose mosey

THE THANG:
Sang 12 days of Christmas with the following lyrics: (Totals in parentheses )
12 jacks a jumping (12)
11 dry docks docking (22)
10 Merkins merikin (30)
9 dips a dipping (36)
8 rows a rowing (40)
7 crunchy frogs (42)
6 Mtn Climbers (42)
5 Spoccoli’s (40)
4 Jump Squats (36)
3 Big Boys (30)
2 Iron Mikes (22)
1 Solitary Burpee (12) 🎶

Human ornament (hangs for 1:30 minutes)
2v2 chaos cone competition

MARY:
12 Superman’s
30 flutter kicks
20 crunches
20 slow dead bugs

ANNOUNCEMENTS:
Mew years day convergence at #greenmachine
COT:
Start thinking now about how you want to grow and improve in 2024. Nobody drifts towards improving. It takes effort, discipline, and community.

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A Very Grateful Q

AO: middle-tooth
Q: Pole Dancer
PAX: Oatmeal, Subway, Young Pawn, Toothless, Cowboy, Topanga, Betty Ford, moneyshot, Bad Boy, Rocket Mortgage, TheShield, sooner, monster biscuit
FNGs: None
COUNT: 14
CONDITIONS:
Clear, Crisp 29

WARMUP:
Static warmups with good mornings, willie mays, and cherry pickers. Comfortable mosey around the school/field, followed by active warmups of hammy scoops, A-skips, b-skips, skips for height, and quad stretches.

THE THANG:
Set of 20 exercises, followed by lunges from sidewalk to sidewalk. I swear they lengthened the soccer field since my last Q. Completed three reps- kicked off with burpees, mountain climbers, and dips respectively.

Mosey back to the parking lot for Ring of Fire set to a short rendition of Truckin’ (5 mins).

MARY:
Like Jerry Garcia and Merl Saunders, there was a Legion of Mary.

ANNOUNCEMENTS:
Upcoming convergence, boxing day workout, New Years Q from @toothless, and Brewsday next week if I remember correctly

COT:
Prayers for various relatives, friends, and PAX recovering from illnesses and ailments right before Xmas, and for gratitude and strength to help those in need.

SOUNDTRACK
https://open.spotify.com/playlist/2kN3ZI91qB19W7Bs9xO6qY?si=1b50a0590fd74cf4

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AXE Jumps

AO: the-knoll
Q: morning star
PAX: Sooie, El Capitan, Timber, AAA, Malibu, Bumble Bee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: 20’s, frosty

WARMUP: Mosey to the tree line while passing tennis ball around. Bear crawl, crab walk mixed in.

SSH, IW, BACs, Back BACs

Mosey to the back stop + give a light to Malibu to join us.

THE THANG:
10 seconds of squat jumps (each PAX found his number during a time trial) on the minute.

If you lose power or you can’t talk before the next round, transition to SSH.

10 rounds, then mosey to the road and politician back.

Another 10 rounds and mosey to the road.

Made our way to the playground with some ground movements, side movements, etc. Pausing for some core work.

30 second hang then a few rounds of core work movements and a mosey around the backstop.

MARY: core movements in the last 15 min

ANNOUNCEMENTS:
– NYD convergence at Green Machine, 6 to 7am

COT: YHC reflected on how embracing sadness is a pathway to joy. I didn’t grow up being taught this and push disappointment and loss away most of the time. I used to think I have to move past it quickly and ignore it but now I’m realizing the the best antidote to self pity after a set back is to name it, let myself feel the feelings that come up and then move to a place of remembering key truths about myself and God.

YHC encouraged the PAX to make space for the more challenging feelings this holiday season.

Prayed us out remembering especially those kids this holiday season that will feel disappointed and lonely.