Category: Handsomizer

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Parking Garage of Glutes

AO: handsomizer
Q: Natural Ice , Spinal Tap
PAX: Spinal Tap, Old Maid, Freakonomics, bluemule, Natural Ice, Swamper, Lance Brock
FNGs: 1 Lance Brock
COUNT: 7
CONDITIONS: Wet and Wild

WARMUP: SSH, Stretchin, Merks

THE THANG: -Ran to the Parking Garage-
Natural Ice wanted to keep it simple
11s -Merks on one level and WW1s on the other – Keep it moving

Then Spinal Tap – went for A Dora, single leg glut bridges, reverse lunges, Romanian Split Squats, Advanced Alabama Prom Dates.

Lots of Running and Glute exercises

MOLESKINE: You only get wet once

ANNOUNCEMENTS: Holy Smokers Thursday night,

Spinal Tap & Natural Ice launching a small group this wednesday night. Kick off is 6:45 at Hopping River North – with Trivia

COT: Prayers lifted!

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New Year Beatdown

AO: handsomizer
Q: Old Maid
PAX: Cuban Missile, Grape, Natural Ice, Old Maid, Salami, Spinal Tap
FNGs: None
COUNT: 6
CONDITIONS:
Cool and clear

WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch

THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges

MOLESKINE:

ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).

COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing

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Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!

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Dumb Deck of Death

AO: handsomizer
Q: Natural Ice
PAX: Salami, Old Maid, Spinal Tap, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: festive

WARMUP: SSH – ARM Circles – Imperial Walkers

THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.

MOLESKINE: Next time I will bring a Print out reference chart

ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan

COT: prayers for Salami to be healed fast

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!

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Please just let this one be an easy one please

AO: handsomizer
Q: SalPal
PAX: Salami, Natural Ice, Spinal Tap, bluemule
FNGs: None
COUNT: 5
CONDITIONS: High 50s, high humidity.

WARMUP: Lol actually did some light stretching.

THE THANG: Two exploratory moseys to scout out spots for future beatdowns. Tabata + slowsey + stretch, 3x.

MOLESKINE: When he wasn’t running into things, Blue Mule led discussion on Thanksgiving food and traditions.

ANNOUNCEMENTS: Grow School, Christmas Party, Volunteering, see slack.

COT: For healing from injuries, intentions unspoken, praise for 16 years of marriage for our Nantan.

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Thankfulness and deliverance

AO: handsomizer
Q: Purple Tiger
PAX: Salami, Freakonomics, Old Maid, SalPal, Spinal Tap, @deliverance
FNGs: None
COUNT: 7
Placeholder
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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7-Eleven

AO: handsomizer
Q: Grape
PAX: Spinal Tap, Natural Ice, Fiddler, 2 other DR guys
FNGs: None
COUNT: 6
CONDITIONS: not too bad

WARMUP: SSH
Windmills
Cherry pickers
WMH
Good mornings
Long mosey

THE THANG:

Thang 1- Big Gulps Eh?

77 of each at each landing, bearway up the stairs
S- Squats
E- eLBC’s
V- V ups
E- eLBC’s
N- Normal Merkins

Thang 2- Slurpees, yumm

11’s of burpees at the top (start with 1) and 2 count iron mikes at the bottom (start with 11)

COT: prayers for families, for Natural Ice job interview, and health

:grapes:

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Ultimate Burpee A Clockolypse

AO: handsomizer
Q: Natural Ice
PAX: Salami, Pal, Purple Tiger, Squatter
FNGs: None
COUNT: 5
CONDITIONS: spoooky

WARMUP: none

THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.

Thats 301 burpees

MOLESKINE: do hard things

COT: lifted up the nation praying for peace and hope.

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Gate Workers

AO: handsomizer
Q: DintyMoore
PAX: Natural Ice, Salami, Black Lung, Freakonomics, Triple H
FNGs: None
COUNT: 6
CONDITIONS: Balmy

WARMUP: SSHs, Good Mornings, WMHs

THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate

MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us

ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School

COT: thanks for letting me lead