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Weight v Wait Vol. IV

Weight v Wait Vol IV

TEMP: 55
GLOOM FACTOR: Moderate

PAX:
Spanish Fly (FNG), VolDawg (FNG), Honey Do, Blue Mule, Chew Toy, Hambone, Booshay, Det Pikachu, Black Widow, T Cell, Boing, Right Said, Red Skull, Clean Plate, Lil Show, Shootuh, Hack Face, Noble Virus, Rainman, Left Twix, Horse Hockey, Hobby Lobby, Toga, Bambi, Black Lung, Bagger Vance (QIC)


SSH X 13 IC
IW X 13 IC
HB X 13 IC
OK Mornings x 13 IC
WMH X 13 IC

Mosey to Front Parking Lot
Partner up, one F3er and one 413er
Coupons are for the 413er to carry on his own. He may ask for help but the F3 PAX can’t take block without being asked for help.

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
OH PRESS X 13 IC
(PAX w no partner or block performed flutter Kix)

Mosey to the rails by way of the back sidewalk, Iron Mike and wait for the 6

EVO II –

PARTNER PULL-UPS X 13
MIKE TYSONS X 13 IC
CALF RAISES X 13
LATERAL BOUND X 13

Mosey to BUS PARKING LOT

EVO III –

8 COUNT BB X 13 IC
PETER PARKERS X 13 IC
LUNGE N CURL X 13 IC
(OLA DOLLY X 13 IC PAX W/O COUPON)
REVERSE BURPEES X 13 SGL

EVO IV –

ATOMIX X 13 IC
HYDRAULIC SQUATS X 13
BROAD JUMPS X 13 IC
REVERSE SHUFFLE X 13 SGL

Mosey back to STARTEX

PNW46

TIME

NMM:

Weight v Wait Q

We all carry a weight, sometimes its visible like our coupons the 413ers carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is our duty as HIM to walk alongside and encourage them.

I was reading Deuteronomy 1:30-31 this am and it reminded me of the waiting we all have to do. The Israelites were waiting on the Promised Land and Moses was reminding them of how God fought for them in Egypt and picked them up as a father does with his child. It just seemed to fit with this am Q.

BH:

Tortoise n Hare on Tuesday.

Praying for Noah and his family.

YHC,
🎒🐜


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Coupon Monday

Labor Day Q

Temp: 73
Gloom: Nil

PAX: High Flyer, Big Bang, Works for a Guy, Yard Sale, Venus, Dine n Dash, Tampa Libra, Bagger Vance (QIC)

Disclaimer 0529:30

WOR: Mosey the top loop, grab a block and head to the bus loop.

P1 Works
P2 Runs

R1: Squats
Front x 24
Overhead x 24
Bulgarian x 12 (R/L)
(Flutter Kix)

R2: Hinge
Perfect Mans x 12 (R/L)
Coupon Swings x 24
Dead Lifts x 24
(V Ups)

R3: Press
Chest Press x 24
Thrusters x 24
Merkins x 24
(LBC)

R4: Pull
Curls x 24
Coupon Drags x 12 (R/L)
Bent Rows x 24
(V Ups)

R5: Carry
Lunge Walk Press x 24
Bear Hug (speed bump to speed bump)
Farmer Carry (SB2SB)

Pons back to the shed, PW46

Mary:
Flutter Kix x 24 IC
Merkins 6 SnL IC
LBC x 24 IC
Merkins 6 SnL IC
Pistol LBC x 24 IC
Merkins 6 SnL IC
Ola Dollies x 24 IC
Merkins 6 SnL IC

TIME

NMM:

Hearty group of HIM to honor those who Labor. So great to have one of the OGs, Big Bang back out in The Shire.

BH:

Shirt order still live, link here: https://f3.mudgear.com/products/f3-nashville-records-pre-order-september-2020

Prayers up for the Sinclair family (Ludwig)

Prayers up for the young men who recently graduated 413. We also recently lost Sleeves from this last class. Red Skull is going to assess the demeanor on campus today and I will give y’all an update.

YHC,
🎒🐜

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Stairmaster

PAX: Umbrella, Ponzi, Quiver, Ginger, Hugs not Drugs, Venus, Penny loafers, Black widow, Boone’s Farm, Not a sport, Olan Mills (QIC)

Disclaimer and mosey to the base of Mt. Parking Garage.

Warm-o-rama:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • Leg Lifts x 1 min
  • J-Lo’s x 1 min
  • LBC’s x 1 min

Head for the stairs

  • Hustle up the stairs…25 Alternating Shoulder Taps
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15 reps

 

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Say Cheese

PAX: Toga, Not-a-Sport, Hugs Not Drugs, Penny Loafers, Black Widow, Offshore, Olan Mills (QIC)

Disclaimer and roll to the park.

Warm-o-rama

  • SSH x20
  • Good Mornings x10
  • Willie x10
  • BAC x10…reverse x10
  • Merkins x10

Thang:

  • 5 x Burpees
  • 5 x Tony’s
  • 10 x Burpees
  • 20 x Crunches
  • 20 x Burpees
  • 30 x 4-Count Flutter Kicks
  • 0.4 mi loop and get ready to go again

Rinse & Repeat x3

Prep for mosey back to parking lot

  • Launch with 10 Merkins
  • Next stop 10 Merkins + 20 Squats
  • + 30 Crunches
  • + 40 American Hammers
  • + 10 Burpees

…and we’re done.

Pleasure to lead you men today.

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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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Bomber – 08.21.2020 – “Three 6 M.A.F.I.A.”

14 PAX survived a hit job by the “3-6 Mafia” at Bomber today.

QIC: Princess Aurora

PAX: BnB, DFrost, Drago, Hambone, Michelin Man, Pumpkin Spice, Right Said, Salpal, Siri, T-Cell, The Nanny, Toothless, Vector

THE THANG:

Quick mosey and circle up in the lower lot for:

  • SSH x 36
  • LBAC F x 10
  • Air Press x 10
  • LBAC R x 10
  • SnL Squat x 10

Mosey to upper lot and line up along curb for today’s timed grinder inspired by the number 36. With a timer set for 36 minutes, PAX complete 36 laps (18 yards to cone and back). EMOM, PAX will stop where they are to complete 36 reps of the exercises below, rotating through the letters each minute. Once all laps were complete, PAX were free to use the remaining time within each round however they saw fit. All wisely chose to rest.

  • Merkins
  • Ab Thrusters
  • Flutter Kicks (36 e/s)
  • Iron Mikes (18 e/s)
  • Alabama Prom Dates

I can only hope most heeded my advice to get as many laps in that first minute before the beep because most PAX were averaging around 2 laps per minute after the first beep. That rest time came in extra handy by round 5. Alas, YHC failed to get us started on the main event in time go through the seventh and final round, but we appropriately aborted the mission to Kenny Rogers singing “know when to fold ’em.” All in, we had 180 of each exercise.

With just a couple of minutes to go, we chose to focus on one core (hip flexors?) exercise for the remainder of the workout and performed for the entire 2:43 duration of Frank Sinatra’s tune, “Hello, Dolly.” You can guess the exercise.

COT/BOM

MOLESKINE:

While not quite as stupid as last year’s Mt. Covenant birthday challenge, I was pleased with how wiped I felt following this one. I can’t speak for anyone else, but I know my hindquarters will be yelling at me this afternoon. I’ll shut them up with some birthday cold ones.

With the exception of Three 6 Mafia, today’s playlist featured songs performed by musicians with whom I share a birthday.

  1. “Doe Boy Fresh” – Three 6 Mafia, Chamillionaire
  2. “I’m So Bored With the U.S.A.” – The Clash (Joe Strummer, guitar – 8/21/1952)
  3. “Chop Suey!” – System of a Down (Serj Tankian, vocals – 8/21/1967)
  4. “Stormbringer” – Deep Purple (Glenn Hughes, bass – 8/21/1951)
  5. “Smack My Bitch Up” – The Prodigy (Liam Howlett, producer – 8/21/1971)
  6. “Only the Young” – Journey (Steve Smith, drums – 8/21/1954)
  7. “High Horse” – Kacey Musgraves* – 8/21/1988
  8. “The Gambler” – Kenny Rogers – 8/21/1938
  9. “Hello, Dolly!” – Frank Sinatra (Count Basie, bandleader – 8/21/1904)

*Shoutout to Venus who co-wrote this delicious pop hit

BULLHORN:

TAPs for Crablegs as they are in the hospital awaiting the arrival of their first soft shell crab. (2.0 has a chance to be in *great* birthday company, Crabby!)

Thank you all for your friendship, wisdom, humor, insight, and motivation. I’ll be counting on it to help make this 37th year a good one.

PA out.

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16 for Westeros 8.17.20

Westeros

8.17.20

Gloom: a cool 68*

 

PAX:

Michelin man

Black Lung

The Nanny

Bad Boy

Vector

Cub Cadet

Harvey Updike

Crab Legs

B&B

Defrost

Crawlspace

Drago

Sal Pal

Blue Mule

T cell

YHC

 

Warmup:

Mosey to pick up circle

SSH

GM

WMH

Cherry pickers

(r)LBACs

Air presses

High knees

Butt kickers

 

Mosey to big hill on the way to Love Circle

Thang:

11s (squat at the top, burpee at the bottom) up the big hill

 

Mosey back to the start

 

Cafe Prius did a good business post-workout.

 

-YHC

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Pedestrian! Dog! Dog Driving Car!

14 Aug 2020

Conditions: Delightfully gloomy, almost a muggy coolness at the end

PAX:  20! – Hi Viz, Harvey Updyke, Siri, Right Said, Bareback, River Dawg, Hambone, Toothless, Drago, Crawlspace, The Nanny, Pumpkin Spice, BnB, Michelin Man, Vector (respect), Cub Cadet, T-Cell, Buster Bluth, Princess Aurora, Crablegs (QIC)

WoR: Mosey with side shuffle & bernie the length of the driving range, lunge walk the width on the back side, imperial walk for 80yards or so and mosey back to the startex for some good mornings.

Thang:

PAX took a mosey to line the sidewalks of Murphy Road, keeping at least 6feet and covering both sides. We did 6 rounds of approximately 5 minutes each of a stationary exercise and then something in reaction to passers by.  Each Pedestrian spotted was 1 rep, Car was 2 reps and dog was 4 reps of the reaction exercise.

Pairings were:

  • Overhead Claps & Burpees
  • American Hammers & Crunchy Frogs
  • Air Presses & Mountain Climbers
  • Imperial Walkers and Jump Tucks
  • SSH and Lt. Dans
  • Squats & Jump Tucks

Or something like that…the record is now fuzzy.

There was controversy about what constituted a car, how many reps per axle of a large truck, what to do if a dog was driving the car and at least one 15 count set for a conversation with stranger driving while he had a dog.

CoT: Praise for better news surrounding PA’s brother in law.

NMM: I had a good time, hope y’all did too.  We will do this again, but not soon.

Crablegs

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Hot Tub Time Machine

Conditions: Super gloom – palpable…visible…thicc

PAX: Crablegs (QIC), Pumpkin Spice, DFrost, Bareback, Michelin Man, THE Situation, Siri

WoR: Mosey around the park with some side to side, butt kickers, high knees, bernie, etc. Then we got loose with Moroccan night clubs and a few atlantis favorites.

THANG:

PAX took a short mosey to the tank and got started on the time machine. 4 exercises – merkin, squat, 90 degree leg raise and back extension.

In Time Machine** fashion, PAX did 1 rep of each of the above exercises and took a lap around the tank. SSH while you wait and then 2 reps of each, so on, so forth up to 9 (due to time). That’s your 9th merkin taking 9 counts down and 9 counts up…ouch!

**Time Machine format: 1st rep = 1 count up, 1 count down, 2nd rep = 2 counts up, 2 counts down…8th rep = 8 counts up, 8 counts down…etc

CoT & Out.

Crablegs

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Choosing Your Own Adventure

PAX: Offshore, Umbrella, Hugs Not Drugs, Toga (QIC), Not a Sport, Venus, Olan Mills

Gloom Factor: 70 and sunny

Seven redwoods posted to get a bit better today, and they were all armed with the power of choice!  Here’s how it went down.

Mosey to pull-up bars for brief warmarama.  Then begin the special ‘Pick Your Path to Adventure’ WOD= 5 exercises with a set number of reps done in the order of your choosing, BUT you can’t move to the next exercise till you complete all the reps (Get it?  You pick your own path.  Like the old kids’ books.  You get to choose.. guess you had to be there).

Round 1:

  • 50 pullups
  • 50 merkins
  • 50 squats
  • 50 WWII
  • 5x up and down the stairs at the construction site

Round 2:

  • 60 lat pulls
  • 60 werkins
  • 60 4 ct flutters
  • 60 jump squats
  • 3 x around the track

Mosey back to the flag for Mary and YHC took us out in the COT.

Stay Classy,

Toga