Category: Atlantis

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Under the sea, under the fog

AO: atlantis
Q: Young Pawn
PAX: Salpal, Oatmeal, sooner, Hair Band, Black Lung
FNGs: None
COUNT: 6
CONDITIONS: 😶‍🌫️

WARMUP:
SSH, GM, WMH, short mosey 🏃‍♂️
30ish each of squat tucks, iron mikes, burpees, and side plank with reach interspersed with hand target sparring  🥊

THE THANG:
🏋️‍♂️ 50 lb sand bag carry to playground
💪 45 on, 15 off upper body circuit for 10 min
👣 Heavy Dora: pax alternated carrying sandbag around the picnic shelter and exercising until total was reached: 50 dips, 50 step ups, 50 squats (called off early for time)
🏋️‍♂️ Back to startex
⭕️ Mary and stretching

ANNOUNCEMENTS:
🍽️ #leanpax continues
🍖 The Hunger Games on Saturday
🐒 Night Moves next Wednesday, starting from The Nations Frothy Monkey
🔱 New Atlantis AOQ announced next Thursday
🙏 Gratitude for family wins for @Oatmeal @Black_lung and a work win for @Salpal, supplication for family strife for @sooner @Hair_band and YHC
🗣️ Closing words: James 3:13, 17f “… the wisdom that comes from heaven is first of all pure, then peace loving, considerate, submissive, full of mercy and good fruits, impartial, and sincere…”

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Insert Generic Witty Title About Cold Weather Here

AO: atlantis
Q: Salpal
PAX: DintyMoore, Firefox, Young Pawn, Hair Band
FNGs: None
COUNT: 5
CONDITIONS: Almost, but not quite, in the single digits club. Maybe next year boys.

WARMUP: A few misc. routines and an ill-advised lap around a frozen parking lot.

THE THANG: EMOM Stations: Burpees, Lt. Dan’s, 35 lb. KB Swings, Jump Squats, BB Sit-ups.

Ring of Fire + Howler Monkeys + Dealer’s Choice Mary to Close.

I took off a few clothes.

ANNOUNCEMENTS: PARTY @Firefox feat. @Natural_Ice MEAT NEXT SATURDAY LETS GO. If you really wanna shop around F3 events, @Hair_Band has an event before at the Cookery. Night moves + new Atlantis AOQ announcement.

Prayers for Hairband’s family, Dinty’s Reno, Young Pawn’s wife RTO (first time this week), Foxy’s wife’s grant, and the homeless and isolated of Nashville.

Reply below if I missed anything. Honor to lead. GreenSallyOut.

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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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Merkins? Nah

AO: atlantis
Q: Hair Band
PAX: Crawlspace, Toothless, Chunks, hambone, Siri
FNGs: None
COUNT: 6
CONDITIONS: “Nipply” – Clark Griswold

WARMUP:
SSHs
Calf stretch
WMHs
ROL/LOR touch toes
Cat/cow
Air press
Michael phelps

THE THANG:

Mosey to jungle gym
Partner up
1 partner does happy box dips (box jump, happy crunchy frog, tricep dip) while other runs 2 laps around water tower, trying to reach 100 reps of HBDs. Plank when finished

Once complete mosey to swing set
Partners switch off b/t iron mikes & rows. Partner 1 does 20 iron mikes (10 per leg) then switches with partner 2. Go until 200 total reps, 100 per leg

Mosey back to start-x

ANNOUNCEMENTS:

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LSD BOMBS

AO: atlantis
Q: Chunks
PAX: Toothless, Salpal, Right Said, Red Skull
FNGs: None
COUNT: 5
CONDITIONS:
Brisk and Refreshing

WARMUP:
41 SSH
Good Mornings
13 Low and Slow Squats

THE THANG:
Decided to pivot from my original idea because of the “healthy” group that showed up. @right said told me recently that if I wanted to be a better runner I had to identify as a runner and do LSD. Long Slow Distance (LSD), what were you thinking. 😉

@red skull gave us the familiar “RUN” command and we set off to tour the Nations. Thanks Toothless and Right Said for the navigation.

Once my watch alerted me we had run 1 mile we stopped for a round of BOMBS: 5 Burpees, 10 Overhead Press, 15 Merkins, 20 Big Boy Situps, 25 Squats. Then “RUN” was bellowed again and off we went. Finished mile 2 and stopped for BOMBS Round 2: 10 Burpees, 15 Overhead Press, 20 Merkins, 25 Big Boy Situps, 30 Squats. “RUN” for the last time today was given. Ran back to StartEx, with 5 mins to spare for some Dealer’s Choice Mary. I missed the opportunity for BOMBS round 3 and was the PAX told me they were expecting it to start at 15 Burpees. Next time fellas, next time.
MARY:

ANNOUNCEMENTS:
BrewRuck 12/15
1/1/24 Convergence
1/13/24 – Hendersonville workout
COT:
Bareback’s in laws as they prepare for the upcoming funeral
Praise: Mr. Pickney’s continued improving health. Toothless’ mom’s health no being as serious as first thought.

Coffeteria at Ramblin Joe’s: Lots of great conversation on how we can be better leaders and book suggestions.

Thanks as always for the opportunity to lead.

SYITG,
Chunks

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Cold Balls Warm Heart

AO: atlantis
Q: Natural Ice
PAX: Red Skull, Hair Band, Subway, Natural Ice
FNGs: None
COUNT: 4
CONDITIONS: 37F

WARMUP: SSH, Willy Mays Hays, and Good Mornings

THE THANG:

Traveling Tabata – 1 minute mosey and then 1 minute of an exercise. The goal was to never stop moving moving.

C – crunchy frogs
O – one legged Burpee
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 – air press
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

Thank you @hairband for the opportunity to lead!

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MM under the sea

AO: atlantis
Q: Michelin Man
PAX: Toothless, Salpal, Chunks, Hair Band, Oatmeal
FNGs: None
COUNT: 6
CONDITIONS: acceptable

WARMUP: most of us ran. Oatmeal walked.

THE THANG: 1 burpee followed by 10 reps of an exercise called out by each successive PAX. 5 rounds: upper, lower, ab, total body, and traveling. Run the water tower loop in between.

MARY: nah

ANNOUNCEMENTS: you know.

COT: Thankful.

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Fall-Themed Coupons

AO: atlantis
Q: Young Pawn
PAX: Toothless, Hair Band, DintyMoore
FNGs: None
COUNT: 4
CONDITIONS: 67°F and almost balmy 🌅

WARMUP: disclaimer, GMs, imperial walkers, M. Phelps, mosey, hip stretches

THANG 1: Pax retrieved their fall-themed coupons graciously provided by YHC’s neighbor and that noticeably differed in weight. Performed five circuits of the following with 7, 8, 9, 10, and 15 reps:
– Twenty-one gun
– Squat press
– Lunges
– Weighted carry
– 7 second rest and trade coupons

THANG 2: P-U-M-P-K-I-N has seven letters so did a round of sevens on the driveway hill, squats at the top, burpees at the bottom.

MARY: All pax get brownie points for incorporating coupons into Mary. Especially notable are @Hair_Band for modified HCFs and @toothless for crushing chests during leg lifts. Closed with one last set of hip stretches.

ANNOUNCEMENTS:
🦃 Hobblin’ Gobbler Thanksgiving morning at 6a, details in #green-machine
🎲 12/2 game night hosted by @Firefox, details in #2ndF

COT:
🙏🏻 Prayers for a struggling family known to @Dinty_Moore, families of @Pole_Dancer and @Hair_Band as they grieve deaths and prepare for the holidays, and Immanuel Church raising money to buy a building.
☕️ Coffeeteria followed at Ramblin’ Joes. 🎳👷🏻‍♂️🛢️

🚼♟️🎃

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20 Swashbucklin Questions

AO: atlantis
Q: Hair Band
PAX: Toothless, Salpal
FNGs: None
COUNT: 3
CONDITIONS:
Refreshing

Disclaimer issued promptly at 0531

WARMUP:
SSHs
LBACs
Air Press
Michael Phelps
Imperial Walkers
Hillbillies
Willie Mays Hayes

THE THANG:
Round 1:
10 stations of 10 burpees around the park, mosey in between, pirate movie related questions preceding each round of burpees: Salpal 5, Toothless 3,

Round 2:
At the playground: a set of 10 rows and 10 iron mikes (2 count), preceded again by pirate movie questions: Salpal 1, Toothless 2

Mosey the long way back to Start X

MARY: 3 min of ab exercises no rest

Salpal declared winner in a narrow 6-5 victory over toothless

ANNOUNCEMENTS:
– board game night at Firefox’s, check main channel for deets
– Salpal leading a disconnected november (presently forgetting the creative name), go HC for that
– info coming about potential Hobblin Gobbler this year for TG

COT:
– each man shared, Toothless asks for prayers for brother’s father in law, Salpal asked for success in his wife getting her paper published, I asked for safe travels and a peaceful trip as my mom goes to scotland for my Great Gran’s funeral
– please reach out to your fellow PAX and remind them you are thinking about them, praying for them, and are there for them if they need anything

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Fall Break Fun

AO: atlantis
Q: Detective Pikachu
PAX: CubCadet, Hair Band, Free Bird (Fort Worth)
FNGs: None
COUNT: 4
CONDITIONS: Gloomy. PAX watched the fog roll in

WARMUP: Mosey to lit parking lot on other side of Poop Tank

THE THANG:
Mosey between planters, doing ten reps of two exercises at each planter. Stop after ten planters and repeat with different exercises
1: Merkins and squat jumps
2: plank jacks and LBCs

Finished with Elevens of APDs and WW1s

ANNOUNCEMENTS: Night Moves tonight at 6
Side Straddle Hoptoberfest at Toothless’ place tomorrow night
2nd F at Toolman’s on 10/27

COT: Bareback still has not given Hair Band the Shovelflag.