Category: Cruel Hall

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#LeanPax Tune Up

AO: cruelhall
Q: Donkey Hammer
PAX: Accounts Receivable, baggervance, Black Lung, Esposa, Works for a Guy, Pedialyte, None
FNGs: 1 None
COUNT: 7
CONDITIONS: Cool

WARMUP: extended warm up and mobility work

– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie

THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds

– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block

– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates

ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars

As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.

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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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Runnin’ and Burpin’ AGAIN!

AO: cruelhall
Q: Michelin Man
PAX: Toothless, Pedialyte, Michelin Man, Accounts Receivable, The Arch, Black Widow, Donkey Hammer,, Bonsai
FNGs: 1 Bonsai
COUNT: 9
CONDITIONS: Prime. Misting rain.

WARMUP: Nah.

THE THANG: Double Indian Running Burpee Apocalypse. Last Man to the Front Run for 40 minutes with ascending and descending sets of burpees every time we got back to a starting spot. Sets went 1, 3, 5, 7, 9, 10, 8, 6, 4, 2, 1, 3, 5, 7, 9, 10, 8, 6, 4, 2. Total burpee count = 110/a double burpee apocalypse.

MARY: #cruelhall is in too good of shape. We finished with 5 minutes to spare so we hit 4 or 5 all out parking lot sprints to finish.

ANNOUNCEMENTS: Many. Check f3nashville.com/calendar/ for all of them.

COT: Many items lifted up. YHC noted that he is often not giving the best of himself to his wife and kids. Many Pax chimed in with similar feelings. Let’s take the action to prioritize our faith and family this week.

Welcome Bonsai.

MM out.

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The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ

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ImprompQ 21/Apr/23

Temp – 53

Gloom Factor – Nil

PAX : Tampa, Esposa, Pedialyte, Black Widow, Donkey Hammer, EZGO, Accounts Receivable, CCR, W4AG, Deep State, Winona, Bagger Vance

QIC : Winona VQ BV

WOR –
SSH X 13
Squats
Walkouts
Superman Stretch

THANG

Modified Sharknado BLIMPS Buffet

BLIMPS
5,10,15,20,25,30
Burpees, Lunges (SGL), Inch Worms, Merks, P Jax, Squats
Bus Loop Clockwise
Grab Some Wall

BLISS
5,10,15,20,25
Burpees (Rev), Lateral Lunges, Incline Merks, Super Slow Squats
Bus Loop Counterclockwise
GSW

BLIMPS
Bear Crawl down the hill towards back of CHE
Let it go (ie sprint from side driveway to hedge row by power box)
Inverted Rows
Max Pullups
Pests w Block
Sprints n Skips x 5

Back to the blocks for more
Pests dbl leg, SGL leg
Palloff press w block

Split into 2 groups
Red Rover Burpee Broadjump

MARY
APD finish position x 20 IC
Low Plank
Cobra
DD
Speedy F Kix

TIME

NMM –

The morning started off pretty normal. Did some stretching, some chatting then headed west on a mosey. This is where things got weird … our Q, Winona was a bit fixated on Qing up the tunes and suddenly went down. We are still investigating the security footage but there was either
1) a sniper that took him out 2) a random pothole that occurred overnight 3) Deep State tripped him or 4) he didn’t see the speed bump. All signs pointing to 4.

Pedialyte swooped in to do triage and the rest of us took a mosey around the mini diamonds and circled up in the lot. When EZGO asked “Who’s gonna Q” obv ATQ piped up and off we went.

BH –
Prayers up for Movin on Up’s family as his Grandfather passed away earlier this week.

Praying for our children specifically those in middle school dealing with all that goes along w MS.

413 Strong Signing Day on Friday. Hit up Red Skull for details.

Safety and speed for those running the Rock n Roll this weekend.

YHC,
🎒🐜

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14 April 23

And The

Temp – 50s
Gloom Factor – Low

PAX : Black Widow, Donkey Hammer, A/R, Esposa, Floppy Disk, EZGO, W4AG, Deep State, Bagger Vance

Disclaimer Claimed 0530

Long, Fun Mosey w Various Movements

Activation x 5
Walkout to DD throw in some Merks/CDD
Spider Lunges
High Skips
Tilting Airplanes RnR
Reverse Toe Touches

Natural Movement 30”
Bear Crawl Kick Thru
Crawl Bear
Reach Backs
RNR X 3

Power Time/Reps
Squat Complex (TUT) 10
Merkin Complex (TUT) 10
Hip Thrusters x 8 R/L RNR X 2
Eccentric Pull Up Complex (TUT) 6s X 3
Single Leg Hops 5 R/L RnR x 3
Step Into Box Jump 8 R/L RNR X 2
Sprints X 6
HSPU x 2 AMRAP

Stability 30” x 3
SGL RDL
Low Plank
Shoulder Taps
Star Plank
Table Top
Pigeon R/L

TIME

NMM –

Back to some new classics. Some MC mixed with groans of anguish indicated a good time by all.

Possible Local Boy sighting right after HSPUs.

YHC,

🎒🐜

Artists
Echo and the Bunnymen
Diana Ross and the Supremes
Tom Petty and The Heartbreakers
Lionel Ritchie and the Commodores
Sly and the Family Stone
Buddy Holly and the Crickets
KC and The Sunshine Band
Joan Jett and The Blackhearts
Bruce Springsteen and The E Str Band Ft Tom Morello
Bob Seger and The Silver Bullet Band
Bob Marley and the Wailers
Mike + The Mechanics (?)
Joe Strummer and The Mescaleros
Elvis Costello and the Attractions
Prince and The Revolution
Fitz and the tantrums
Benny and the jets
Grace potter and the nocturnals
The Head and the Heart
Jason Isbell and the 400 unit

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Polar Qortex

 

Gloom Factor – High
Temp – 1ish
PAX : Uncle Jerruh, Local Boy, W4AG, Bagger Vance
QIC : BV

Disclaimer Claimed 0530:05

WOR –
Big Loop
SSH
WO2DD
Upper Loop
RL w Twist
Butt burners R/L
Upper Loop
Squat n Reach
Upper Loop

THANG –
Grab Presents
Head to Santa’s Pavilion

EVO I –
Sled I Cides
Push the new picnic tables sled style to the four columns and back to the baseline

EVO II –
Present Work
Dead Bugs
Rows
Merkins

EVO III –
Murder Present Suicides

EVO IV –
Cook Hip Ext x 20
Stretch
Hip twists
90 / 90 internal / external hip extensions
Froggers

TIME

NMM : Hearty group of 4 posted for the coldest F3 CH I can remember. Thank y’all for braving the elements.
BH : Prayers up for peace this season.

YHC,
🎒🐜

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Veteran’s Day Q

11 11 2022

Temp : 56
Gloom Factor : High

PAX : Esposa, D Frost, EZGO, Bagger Vance
QIC : BV

Disclaimer Claimed
Mosey Top Loop

WOR :
SSH, IW, Squat n Reach, Lateral Bounds x 11 IC
GMA, Willy OYO X 22”

THANG :

EVO I
11s @ CH’BAP
2 CT Iron Mikes/Squats

EVO II
11s @ Playground/Pavilion
Pull Ups/Block Rows w OH carry, RT/LT shoulder carry and RT/LT Farmer’s Carry

EVO III
5’ Suicides
22 Burpee Buyout

Quick Broga Sesh

Time

Playlist

War
Fortunate Son
Born in the USA
For Whom the Bell Tolls
masters of war
A Hard Rains gonna fall
Gimme Shelter
Orange Crush
Dress Blues
Rooster
Star Spangled Banner

NMM – Fearsome foursome got out in the rain and did some work this am. Simple yet effective.

Coffee talk was mostly YHC riffing and the others eye rolling hard.

To the best of my memory – who is Rooms 2 Go, Ludwig’s getting some bumper plates, Ben Folds use of “coterie”, Mean Girls, is the answer in the question, developing leaders, best burger in the USA, crack fries, apologetics, Sewanee.

YHC,
🎒🐜

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Grateful Q

Future Q

Functional Movement / Nasal Breath work

Long Mosey

I –
WOR
Forward Hops
Side Hops
Seal Clap Hops
Plank Jax
High Skips
Rev High Skips
Side Shuffles

II –
(6) Spider Lunges
(17) Bear Crawl Walkout
(22) Gorilla Walk
(22) 1/2 Kneeling Chops (R/L)
(17) Row x 2, Curl x 2, Press x 2, Thruster x 2
(6) Pull Ups

III-
Broga
Turkish Get Ups
Sprints

IV-
MARY

NMM –

Plans are merely a thing to be deviated from. ~ J. Garcia

So, I designed today’s Q yesterday and had a few leftovers from my last Q at 413. Per usual, I deviated and the above is pretty close to what happened.

Thank y’all for letting me lead. Pretty good total body workout for the crew with some dynamic movements, primal movements and some Broga moves to get breathing back under control.

Solid work from the HIM today. See y’all next week.

Today’s playlist

 

YHC,
🎒🐜

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18 March 2022

ImprompQ

Temp: 55
Gloom Factor: High

PAX: EZGO, Hiser, Works for A Guy, Pedialyte, Accounts Receivable, Movin On Up, Bagger Vance
QIC: BV

Painfully obvious that the AOQ had not lined someone up to Q today. YHC & A/R briefly discussed #Sharknado but couldn’t remember the order or the exercises.

0530:30 Disclaimer

Mosey Hogan to Trousdale to back parking lot where we all marveled at the fresh, clean blacktop.

WOR:
Bunny Hops
1/4 split squats
Warrior
Seal Jax Skiers

Mosey to bus loop:
Bear Crawl to Crawl Bear to Crabwalk to Bear Crawl.

Reverse Burpees

Mosey to Trousdale side shuffle right then left to bottom of bus loop.

Skips to first Bradford Pear sprint to second.
Reverse skips to third Bradford pear. High plank and walk arounds.

Table push/pull.

5 Pull Ups
10 Swirkins
15 Squat Jumps

6 Rows
12 Atomics
18 Thrusters

RnR above

Grab blocks – Farmers carry to front wall. Wall sits. Supermans to failure.
Block Carries.
Block Row, Hinge, Plank Jax
Return blocks

Sprint – 10 reverse thrusters
Sprint – 10 heels to heaven
Sprint – 10 APD

Bear crawl kick throughs

Time

NMM:
Good mix of movements, nasal breathing and variety of work sets.
Nice to have Hiser from F3 Davidson back out with us.
Grateful to BigStick for reaching out and asking me to Q 🙄
Coffee Talk – wrecks, traffic, potholes, KY losing, UT winning, bad referees, The Hill (RIP), etc.
No playlist

BH: Prayers up for Ukraine, our world, grateful for the blessings we have, people who lost power in The Shire and their recovery, 413, traveling mercies.

YHC,
🎒🐜