Category: Green Machine

Posted on

Second chances

AO: greenmachine
Q: Wolfpack
PAX: t-cell, Triple Pane, moneyshot, Wolfpack, Topanga, Works for a Guy, Legal Eagle, Hanes, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: Real nice.

WARMUP: Mosey to the football field and stretch.

THE THANG:

Five rounds of…
– Run 200 yards
– 30 Air Squats
– Run 200 yards
– 30 Merkins

PAX had a certain amount to complete the exercises each round…
R1: 6 minutes
R2: 5:30 minutes
R3: 5 minutes
R4: 4:30 minutes
R5: 4 minutes

Mosey back to flag (Sprint up hill)

Squats Ring of Fire to 5
Merkins Ring of Fire to 5

Mary
4 rounds of 30 seconds work, 15 seconds rest of…
– American Hammers
– Straight leg raises

MOLESKINE:
Michelin Man and Legal Eagle got scared and decided to do their own thing following a ChatGPT half marathon training plan that Legal Eagle has deemed “The best training plan I have ever, in my life, ever, come across. It was amazing!”

ANNOUNCEMENTS: Convergences are coming. Prepare!

COT: Messed up last time I was invited to Q here and had to back out night before… grateful to Focker for giving me a second chance. Reminder to PAX to take second chances when they’re given, be open to handing them out when you can and perhaps take the time to seek them out for yourself as well.

Posted on

SUMMERISOVER

AO: greenmachine
Q: Grape
PAX: Triple Pane, Focker, Rocket Mortgage, Michelin Man, Cowboy, moneyshot, Sherlock, Haines
FNGs: None
COUNT: 9
CONDITIONS: in honor of the name of the workout, it felt like Fall

WARMUP: SSH, LBAC F, LBAC R, Michael Phelps

THE THANG: spelled out summer is over with 12 reps each on an escalator:
S- SSH
U- Hammers
M- Merlin’s
M- mountain climbers
E- E2K (LBC)
R- Reverse lunges
I- IYT
S- squats
O- Original burpees
V- V ups
E- E2K (Peter Parker)
R- Reverse burpees

ANNOUNCEMENTS: 9/11 convergence, 9/14 convergence, check slack

COT: prayer for Focker to be unselfish with a pregnant wife and sick child

Posted on

Til the Night Closes In

AO: greenmachine
Q: Hipster
PAX: moneyshot, gov’t mule, Sherlock, Focker, Cowboy, FeelTheBerns, Black Lung, Hanes, t-cell, Triple Pane, Michelin Man, Legal Eagle, Peabody, None
FNGs: 1 None
COUNT: 14
CONDITIONS: Smooth

WARMUP: Mosey to the 50, standard warmup fair

THE THANG:

12 Days of Fitmas

PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back

…and so forth til we get through all 12 days/rounds.

1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins

The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.

MOLESKINE:

ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack

COT: greatful to be able to lead this morning, thanks for having me Greenmachiners

Posted on

Wake, wake up (it’s the first of the month). -Bone Thugs-N-Harmony

AO: greenmachine
Q: Goose
PAX: Focker, Sherlock, Cowboy, moneyshot, Black Lung, Michelin Man, Cal Worthington, Strutter, FeelTheBerns, Hall Moniter
FNGs: None
COUNT: 11
CONDITIONS: Steamy

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

THE THANG:
-Dora: 400 SSH while partner runs to midfield and back.
-Lunge goal line to goal line with 10 squats every 10 yards, down and back.
-Run goal line and back with 10 merkins at opposite end, countdown 10 yards each trip.
-Bernie Sanders down and back

Circle of Mary

ANNOUNCEMENTS:
– Tuesday Brewsday this Tuesday at 12 South Taproom
– Detective Pikachu needs help moving this weekend

Prayers for Blueliner has a speedy recover.

Posted on

Track and Field Rack and Stack!

AO: greenmachine
Q: Cal Worthington
PAX: Haggis, Sherlock, Zelenskyy, Cowboy
FNGs: None
COUNT: 5
CONDITIONS:

Moist. Slight Drizzle. Thick.

WARMUP:

Warm Up I.C. X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Grass Git’rs
Stay down 4 stretch, left & right
Worlds Greatest Stretch

Mosey to the Track!

THANG 1:
Set of 11’s – Dips and Derkins

THANG 2:
Rack and Stack 400
Track Suicides Rack / Stack

Run to the 100 – Drop and do Exercise,
Return.

Run to the 100 – Drop and do Excercise, Run to the 200, exercise Then return.

At each 100, do the exercise. Upon return to start, stack exercises on top of each other.

(100,200,300, 400yrd marks)

✓ 5 burpees
✓ 10 hand release Merkins
✓ 15 Star jumps
✓ 20 heels to heavens

Finish with a Victiry Lap up
And down bleachers.

Mosey to the start and finish with Abs ring of Fire

ANNOUNCEMENTS:
Hope on Slack

COT:
Don’t focus on the negative. Control the controllable, keep it moving and you will get through it.

Thanks for letting me lead Focker :punch:

Posted on

Once Upon a Time in 13 Rowdy Colonies

AO: greenmachine
Q: Hair Band , Black Lung
PAX: Dumpster Fire (F3 Naperville), Pebbles, moneyshot, Hipster, McAfee, The Merchant, Rocket Mortgage, Works for a Guy, Natural Ice, bluemule, DintyMoore, Dilbert, Good Morning America, Cowboy, El Capitan, Wolfpack, SalPal, Hair Band, Sparrow, Tim the Toolman, Black Lung, Esposa, Grape, Country Parkour, Under the Table, Haggis, Strutter, Chunks, Michelin Man, Focker, Fake Job, Late to The Party
FNGs: 2 Fake Job, Late to The Party
COUNT: 34
CONDITIONS: bright and swampy

WARMUP:
30 SSH, 5 Good Mornings, 10 Merkins, 10 Squats. 10 LBAC, 10 Reverse LBAC, 10 Imperial Walkers, 10 Hillbillies.
Thing 1: Burpee Apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

THE THANG:
A salute to the 13 colonies.
1. 10 New York Yurpee (Burpee Variation. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee).
2. 30 Virginia V-Ups
3. 50 South Carolina Side Straddle Hops
4. 30 Rhode Island Iron Mikes (2-count)
5. 30 New Hampshire Hand Release Merkins
6. 50 New Jersey Jump Squats
7. 50 Connecticut Crunches
8. 35 Maryland Merkins
9. 50 North Carolina Dry Docks
10. 50 Massachusetts Mountain Climbers (2-count)
11. 50 Georgia Gorilla Humpers
12. 50 Pennsylvania Plank Jacks (2-count)
13. 50 Delaware Dips

Run half lap around the track and start from the top. 3 rounds.

Total reps 1776.

MOLESKINE:
This workout was a beast sprung most from the tortured mind of Black Lung
We had 5/34 men completely finished the work out
We finished by reading the Preamble to the Declaration of Independence & saying the pledge of allegiance

Preamble: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

ANNOUNCEMENTS:

COT:
– SalPal requests prayers for his baby on the way and his baby they just pulled from daycare

Posted on

Repeato

AO: greenmachine
Q: Michelin Man
PAX: Focker, moneyshot, Haggis, Cowboy, Michelin Man, Deep State, Triple Pane, Missing someone?
FNGs: None
COUNT: 8
CONDITIONS: acceptable

WARMUP: run around the Machine

THE THANG:

3 pullups -> bearcrawl -> 5 merkins -> bearcrawl -> 7 rows -> run back to start.

Repeat for 40 minutes.

5 minutes of sprints.

COT: Love being in the circle as always.

Posted on

Happy Accidents

AO: greenmachine
Q: Focker
PAX: Haggis, moneyshot, Works for a Guy, sooner, FeelTheBerns, Esposa, LorelaiG, Squints (DR)
FNGs: None
COUNT: 9
CONDITIONS: pleasant with a great view of the sunrise

WARMUP: Lots of hip flexor activation

THE THANG: mosey to the track where we did Noah’s Ark (duck walk, frog jump, gorilla walk, bear crawl, bunny hop)

100 m sprint 80 drydocks, 80 monkey Humpers, 80 leg lifts
200 m sprint 40,40,40
400 m sprint 20,20,20
200 m sprint 40,40,40
100 m sprint 80,80,80

MOLESKINE: “ running fast is the hardest workout”- FeelTheBerns
Like most workouts, we know Esposa wasn’t counting his reps since he was talking most of the time

ANNOUNCEMENTS: NA

COT: do justice, love kindness, walk humbly

Posted on

Happy Accidents

AO: greenmachine
Q: Focker
PAX: Haggis, moneyshot, Works for a Guy, sooner, FeelTheBerns, Esposa, LorelaiG, Squints (DR)
FNGs: None
COUNT: 9
CONDITIONS: pleasant with a great view of the sunrise

WARMUP: Lots of hip flexor activation

THE THANG: mosey to the track where we did Noah’s Ark (duck walk, frog jump, gorilla walk, bear crawl, bunny hop)

100 m sprint 80 drydocks, 80 monkey Humpers, 80 leg lifts
200 m sprint 40,40,40
400 m sprint 20,20,20
200 m sprint 40,40,40
100 m sprint 80,80,80

MOLESKINE: “ running fast is the hardest workout”- FeelTheBerns
Like most workouts, we know Esposa wasn’t counting his reps since he was talking most of the time

ANNOUNCEMENTS: NA

COT: do justice, love kindness, walk humbly

Posted on

Diesel 13

AO: greenmachine
Q: Grape
PAX: Movin On Up, Spinal Tap, Focker, Haggis, FeelTheBerns, monster biscuit, moneyshot, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: 55 degrees is just perfect

WARMUP:
34 SSH
17 LBAC F
17 LBAC R

THE THANG: this was a Shaq themed workout since it was my 34th bday and he is the best to ever wear #34

4 laps around the track (Shaq won 4 titles)

Diesel 1-2-3

24 Iron Mikes (PPG)
52 Merkins (FT %)
61 squats (career high points)
117 dry docks (playoff steals)
216 LBC’s (playoff games)
Runner goes to 50 yard line and back

Thunder burpees

Can’t touch this sprints

10 MoM

MOLESKINE: had a blast celebrating my birthday with yall! Always remember…destiny favors the prepared

ANNOUNCEMENTS: 2.0 workout on 6/8, brewsday coming up next week as well

COT: prayers for Yuri, for Michelin Man, for Focker, and many other who are battling physically, spiritually, and emotionally