Backblasts

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El Cap’s Indie Rock Block

AO: the-knoll
Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s

TUNES: Indie / Alternative Jams

WARMUP:  

– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch

THE THANG:

ROUND 1:

Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.

ROUND 2:

Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.

With coupon in tow, Player 1 will LUNGE to each cone.

First cone: 15x goblin squats

Second cone: 15x overhead presses

Third cone: 15x curls

Leave coupon at third cone & bear crawl to backstop benches for 15 step ups

Bear crawl back to third cone & pick up coupon to mosey to starting line.

Player 2 will do the following exercise, then rest (one exercise per round):

– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.

Rotate & repeat (3x Rounds)

ANNOUNCEMENTS:  Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.

Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).

Prayer requests:

– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team

Thank you @morningstar for the ginger tea!

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Kultimate Kans

AO: atlantis
Q: sooner
PAX: Oatmeal, Salpal, Crawlspace, Detective Pikachu, Hair Band, Firefox
FNGs: None
COUNT: 7
CONDITIONS: brisk but not bright

WARMUP: active stretching

THE THANG:

four things relay, lots of coaching… round 1-4 travels forward and back: murder bunny/redrum bunny, bear crawls/crawl bears, broad jump/backwards broad jump, mozey/jog

new game!!!
Ultimate KanJam, aka “Kultimate”
teams of 3, periodic exercises dictated by the q, general ultimate rules apply (5 stall count), hit the can-2 pts, in the kan-4 pts, in the slot-10 pts… play to 40… I thought we’d play best of 3, but turned into a turnover fest and only played 1 game.

share favorite memory below
– rugby scrum for the miss

ANNOUNCEMENTS:
a surprising number of announcements, leanpax, Firefox game night+hairband show on Jan 27, a special Atlantis night moves in February, others im sure im forgetting

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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270

AO: devilsden
Q: Flash
PAX: McAfee, Skeet
FNGs: None
COUNT: 3
CONDITIONS: Cold-ish

WARMUP: None

THE THANG: The number of electoral college votes to become President. The year Pham Hung comes to power in Champa and raids the Chinese-occupied territory of Tonkin. 2 + 7 + 0 = 9, square root of 9 is 3, 3 PAX at Devil’s Den.

Whatever it is, we did 270 burpees. 6 burpees EMOM for 45 rounds.

Simple, effective, tough.

ANNOUNCEMENTS:

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Coldballs Warm Heart Can’t Snooze

AO: iiipillars
Q: Natural Ice
PAX: Tackle Box, Baguette, Go Fish, Zelenskyy, Pep, Grape, Good Morning America, Focker, princessaurora, Natural Ice, Formica, Hardball, Government Mule, Howitzer
FNGs: None
COUNT: 14
CONDITIONS: Soggy

WARMUP: The usual suspects
SSH, Imperial Walkers, Hill Billies,
Arm Circles, Moroccan Night Clubs
Willy Mays Hays, Good Mornings

Burpee apocalypse, possibly miss counted by YHC. Likely landing at the usual 55 burpees

THE THANG:
Pax Froggered to a nearby parking garage and took on a lengthly tabata. Pax performed an exercise for a solid minute, with a 10 second rest.

C – Crunchy frogs
O – Overhead arm press
L – Lt Dans
D – Diamond merkin
B – Big boy sit ups
A – Alternating shoulder taps
L – Lunge
L – Little baby crunch
S – Squats

W – Wide merkins
A – American hammers
R – Rocky balboa
M – Monkey humpers

H – Heels to the heavens
E – Elbow jack – plank jack at low plank
A – Apollo Ohno
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

C – Carolina Dry Docks
A – Al Gore Tree Hugger
N – Nolan Ryan – Its a punching newtons cradle
T – Toad Squat – Squat and touch the ground like a toad then hop

S – Star Jump
N – No Surrender
O – Outlaw – On your six legs together an make an O
O – Oblique Crunches
Z – Zoro – Z version of the Outlaw
E – Electric Chair – Wall squat

Pax’s experienced a well rounded tabata and extreme Exicon expansion

Thank you @grape for the opportunity to lead!

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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Starting the New Year Off Right

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Hot Route, Giving Tree, Goose, Culture Shock, Peaches
FNGs: None
COUNT: 9
CONDITIONS
Crisp

WARMUP
Standard

THE THANG:
Tabata
30 seconds on 15 seconds off for 5 sets of each exercise with a sprint up the hill in between each exercise
– Mercins
– Squats
– WWIs
– Burpees

5 minutes of Mary to close things out

ANNOUNCEMENTS
– Not too late to get in on leanpax
– Sign up to lead a workout 🙂

TAPS
– @greyalbum getting adjusted to life with a baby again
– Everyone heading back to school
– General sickness…

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Back to School

AO: detention
Q: Grape
PAX: Movin On Up, Esposa, Topanga, Works for a Guy, Accounts Receivable, EZ-Go, Deep State, Focker
FNGs: None
COUNT: 9
CONDITIONS: crisp

WARMUP: SSH, LBAC, seal claps, OH claps, 1+ mile “heard it through the grapevine” run around the hood

THE THANG: Dora 1-2-3 with coupons

100 Burpees
200 Sumo squats
300 OH press (modified to chest press halfway through)
Partner ran parking lot loop

Sprints at various percentages (60, 67, 80, 100, 98, 90, 82, 75, @esposa speed, etc.)

5 MoM

ANNOUNCEMENTS: #leanpax

Hendersonville rising on 1/13 at 6am

COT: prayers for @focker to have patience and a longer fuse with family, prayers for @ez-go to have peace about middle schoolers and grades, praise for @accountsrecievable and continued blessing of marriage counseling

It was an honor gentlemen!! Thanks for having me!

🍇

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New Year Revolution 2024

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Black Lung, Right Said, Tim the Toolman, Vector, Puzzlah
FNGs: None
COUNT: 16
CONDITIONS: icy cool

WARMUP: mosey let’s call it 1012 meters

Move the body a bit. Hit the shoulders and calves and hips.

THE THANG:
Kicked off 2024 with a 2024 inspiration

Do 20 of each movement, quick mosey down the hill, sprint up the hill, 24 of each movement, then repeat quick mosey and sprint.

20–24

Merkins
(Jump?) Lunges
Carolina Dry Docks
Skaters/curtsy lunge
Plank shoulder taps

Recover and mosey another let’s call it 1012 m to our finisher. That’s more or less 2024 m round trip.

We finished off with the 20 m (actually 20.24 m) beep test  📟📟📟 of V02 max capacity. Two lines of cones separated by 20(.24) m. Man starts running on the beep, then aims to reach the cone before the next beep. And beep. And beep. And beep. Every minute or so, the time between beeps decreases. See info here: www.beeptestguide.com/table.htm

Quick aside: The test is hard. It was introduced to me by my old men’s league rugby coach, a wild, brilliant, ferocious South African who told us that his coach growing up would back an ambulance up to the pitch and make them run 20 m back and forth in 100 degree heat until that truck was filled with the bodies of the men who were able to drag themselves of the field. By comparison, this was pleasant. Shout out to my old coach Eugene wherever you are in the world.

Back to today, congrats to all the men who pushed their limit and a special shout out to the few who reached the 8th round. Hope to try again post #leanpax to see how we’ve pushed ourselves. Thanks for your support as a first time Q today.

ANNOUNCEMENTS:

Game night January 27.

Prayers

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Punishment for Defeat

AO: handsomizer
Q: Natural Ice , Salpal
PAX: bluemule, Red Skull, Grape, Rocket Mortgage, Frasier, Blueliner, Cuban Missile, Natural Ice, Salpal
FNGs: None
COUNT: 9
CONDITIONS: Chilliest

WARMUP: SHAME! Hey guys we really sucked at kickball last week, and we need to get our act together. I swear, if loose to bomber 7 or 8 more times in the future… thats it. I am out of here! I will be getting a peloton.

THE THANG: Punishment for Losing!

@salpal lead us through 3 EMOM circuits
Too many Burpees, Sprints, and Lt Dans!

I took over for a brief merry break followed by a ladder of OHP & Merkins, counting up to 10 and then back down.

Mandatory stair work following with a stair skipping sprint and 92 bunny hops up the steps.

5 minutes of merry ended us out with a final burpee buyout!

ANNOUNCEMENTS: Hendersonville 1/13 at 6 am!
Leanpax!