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Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector

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Titan 10/9/19

13 for 10/9/19 Titan

 

PAX

D Frost

Space balls (from Houston)

Cub cadet

Bicentennial man

Siri

Drago

Reveille

Right Said

Blue mule

Hambone

Moneysnake

Crawl space

Black lung

 

Warm-o-Rama:

Started off with a long mosey around the fence line.

GM

LBACs

rLBACs

Air presses

WHM

Cherry pickers

 

Followed by some DIDS on the park benches.

Mini-Dora: merkins, squats, LBCs

Mary: Dealers choice.

Mosey back to the start.

 

YHC

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Where’s My Supersuit?? + Pop-A-Block

Conditions: 64 and beautiful

Pax:  Pop-A-Block, PA, Lemon, Toothless, PSpice, TCell, FireFox Hambone, Bareback, Crablegs Money Snake, DeFrost, Revelie Crawlspace, Wet Wipes (FNG)

Read below for a thrilling tale of supersuits, giant jenga, and a truck load of wet wipes.

QIC came in early with a load of giant jenga blocks and wearing a super suit prototype to make squats easy and running hard.

THANG:

Disclaimer, each PAX picks up a giant jenga block. mosey to hill parking lot.

Warmorama:

10x SSH

10x Forward and Backward BAC

10x Good Mornings (supersuit made this a workout)

10x WMH

10x Butt Kickers and High Knees

PAX pair off.

Bunny Hop Comp:

Starting with QIC, each team can do 3 hops for max distance. If they do not beat the previous record, all PAX do 15 squats. If they do, all PAX do 5.  Nonjumping pax SSH. Note: Q’s supersuit did not result in longest jump.

Toothless wins the long jump record.

Mosey to jungle gym. Q’s supersuit is choking Q and resisting the run.

Bunny Jump Comp

PAX gather at jungle gym area, by the swingset. Similar comp, with PAX required to touch the ground and the top bar by squatting then jumping up. 20 seconds to max reps. PAX SSH. If record broken, 5 shoulder taps. If not, 10 jumping split squats. While Crawlspace had the max at 21, he creatively grabbed the swingset pole to augment his numbers. So for pure form Pumpkin Spice owns this one.

Mosey to baseball diamond.

Bunny Hop Block Comp

Now the blocks come into play. Method of transportation between bases: Bunny hop, with a twist. All PAX must grasp block between their feet while jumping. If dropped, they collect a penalty point. Once they get to base they do 20 squats, but are required to squeeze the block between their knees. If dropped, they collect a penalty point.

Reveille made a point of extreme caution, and was moving slower than tar on a winter day. Q gave him a time limit lest he bring a penalty on himself. It was affectionately name the Reveille Shuffle.

After getting around all the bases, Q realized that the PAX were motivated and had few errors. So rather than each man doing his own 5xError Points Reverse Lunges, he called out for the worst record, and lo and behold Crab Legs hit a home run with 7…yes 7 errors. All PAX do 35 2 count Reverse Lunges.

Mosey to start for Mary.

All Mary activities involved, you guessed it, the blocks. Started with supermans, which quickly devolved into all pax slapping their block into the pavement in sync with the reps.  Next were LBCs with blocks between their thighs, whereupon Princess Aurora informed us he needed no assistance there, and he was made of a type of hardwood. Next were leg lifts with the block between feet – the Q just about dropped it…but managed to hang on. Some bicycles were completed.

Last but not least, we did planks, but in a stroke of irony you had to balance the plank of wood on your head. If dropped, then the time restarted. This turned out to be the hardest challenge, contrary to perception. At least 3 different PAX dropped their blocks. One was Crab Legs – at least he doesn’t need coordination for anything, like being a doct-……oh wait. Unfortunately, time ran out before we figured out if we could make it to 1-2 min without dropping our Jenga Blocks.

COT/Announcements:

Libeery October 29th.

Another I forgot?

Welcome FNG Wet Wipes! Bring some chicken wings?

Honor to lead you men. Remember that in life our job is not drop the block when others are depending on us.

-Poppa Block

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Hero WOD “The Mack”

Attendance : NumbTucks, Staples, Sparta, Nimbus, Old Hickory, 3rd Degree, SexEd, Trophy Wife (FNG), Barney Fivel, Professor X (Respect), Huggy, Mic Drop, YHC KermiT on Q.

Medic: Brought to you by Judah and the Lion and NTB

WarmUps : 

ShowMe Lap

GM’s OYO

Tebo Stretch

SSH’s IC 20x

The Thang:

14 PAX left ease and contentment in the fartsack this morning by breaking old habits and starting this Saturday off with a new Hero WOD dubbed “The Mack”. This WOD is to honor Marine Cpl. Brad McCormick. A young Marine that gave his life on August 19, 2004. He is survived by his wife Courtney, mother Gail, and a younger brother. McCormick was KIA from an explosion in the AnBar region while serving along side his fellow Marine brothers. Thank you for your service & sacrifice Mr. McCormick.

To honor Brad 14 HIM partnered up and did the following for laps and reps:

-1/4 mile track is needed 1/3 mile will do. What ever you use at your AO be consistent as you can use this as a development marker.
-Starting at the tracks designated start line. Each PAX Partner Carry’s to failure (Some completed 300m full carry)
-Mosey (For those that can’t complete the 300m, mosey to the 100m start blocks)
-100m Sprint to Finish Line / Start Line

After Sprint each PAX is complete the following:

20x Each:
SasQuat
Carolina Dry Dock
Burpee
V-Ups
War Hammer

Rinse & Repeat for 45mins most PAX completed 2 Rounds plus a lap – A few PAX got 3 Rounds and a Lap.

Mary:

Cherry Pickers

GM OYO

CoT: Roll Call included a shout out to McCormick (RESPECT)

3rd F: Staples family meeting.

As always. Thank you for the opportunity to serve, and thank you for allowing me to lead to honor McCormick today.

-KermiT

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Racetrack 9-25-19

Temps were perfect in the high 50’s as 11 PAX made their way out to the Racetrack for some fun.

PAX: Boone’s Farm, Toga, Umbrella, Venus, Penny Loafers, Deck the Hollis, JK, Double Check, Olan Mills, Caps Lock, & Black Widow (QIC)

WOR: Quick Disclaimer in the parking lot then head to the parking garage and up the stairs to get things going

SSH x 20

WMH x 15

GM x 10

BAC(F) x 10

BAC(R) x 10

Overhead Press x 10

Seal Claps x 10

Finished up and back down the stairs to the main parking lot of the parking garage.

Thang: Begin in the lot, run to  Maryland Way and head up the hill. Stop at top of the stairs for exercise. Run down the stairs for second set of same exercise. Run through the garage back to parking lot for third set of same exercise. SSH for the six.

Exercises:

R1: Burpees x 15 @ each stop

R2: Merkins x 20 @ each stop

R3: WWI x 25 @ each stop

All in and take a long mosey around the back of the Hill Center to back around the front of Chopt. Find some bar and perform Rows x 15, 3 sets.

Long mosey back to the starting point. This is where YHC had to prevac, and Boone’s Farm took over for Mary and COT. Thanks for the help Boone’s!

Always an honor to lead. Enjoyed it men!

Black Widow

 

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F3 Nashville Q Centennial

Gloom Factor: Cool Fall Morning

12 PAX: Bi Centennial man, Hipster, Reveille, Hi-Vis, Caleb Romer(FNG- Outbreak ), Black Lung,Brenton Harrison (FNG – Money Bags), Crawlspace, Right Said, Lepew(Louisville) , Cub Cadet and myself.

WOR:
1x Lap of Centennial Park
15x Good Mornings
10x Imperial Walkers
10x Merkins
10x American Hammers
2 min Plank

Thang:
Mosey up to the Parthenon for a partner exercise of 100x Merkins for each man. Each man did 10x Merkins and the other man would do crunches, then switch till each man did 100. Then mosey around the broken hill and back to the Parthenon.

Again a partner exercise but this time with Dips and holding a squat. One man would do 10x Dips while the man held a squat. This went on till each man had 100x Dips. Then mosey around the broken hill and back to the Parthenon.

Ended with:15x American Hammers
50x Flutter Kicks
10x Reverse Crunches

FNGs were introduced and named and ended with a quick prayer. Thanks for opportunity to lead today!

-Drago

 

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Blue Falcons Fly

7 HIM posted this morning for a bit of fun and games.
Black Lung, Bicentennial Man, Defrost, Florida Man, Right Said, Drago, and yours truly.

WOR:
10x Windmills
10x Good Mornings
10x Imperial Walkers
10x Hillbillies
10x Little Baby Arm Circles Front
10x Little Baby Arm Circles Back
10x T Claps
10x Merkins

Thang:
Mosey up to the Parthenon for a game of Leapfrog all the way down one side of the temple and Buddy Box Jumps on the way back. Then mosey to the broken hill for a round of Blue Falcon.

Team 1 gave Team 2 a workout of 7s with Burpees at the top of the hill and Atomic Merkins at the bottom. Team 2 handed Team 1 a pyramid up to 10x and back of Merkins, OH Presses, and Big Boy Situps. Team 1 completed their given routine the quickest, but all HIM offered to do the 5 penalty Burpees.

Then, for a game I’m calling the Jerk-off (for being a jerk of a Blue Falcon), each team had to do the routine they created with an upgraded penalty if you didn’t complete your own plan the quickest. But again, each HIM offered to take the 10 penalty Burpees after Team 2’s victory.

Ended with something I’m calling In-n-Outs (plank to floating table pose) and called it a day.

QSource afterward consisted of Right Said and myself discussing Consistency, routines, and leading by example.

Thanks for the privilege of leading today!

-Reveille

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Bomber 9-14-2019: River Dawg’s NFL Combine

19 HIM arrived at Bomber to start the day with River Dawg’s NFL Combine.

PAX:  Pumpkin Spice, Dinty Moore, Princess Aurora, Bareback, Cootie, Trapper Keeper, Pop-a-lock, Vector, Hi-Viz, Studio 42, Lunch Lady, Cub Cadet, Right Said, Crawl Space, Toothless, Bad Boy, Harvey Updyke, T-Cell, River Dawg

Warm Up/Disclaimer

–          15 lil baby arm circles (FWD, BKWRD)

–          10 Side lunges each way OYO

–          15 Pushups in Cadence

–          25 Sit-ups OYO

–          30 Seconds freestyle stretch (get whatcha need)

Mosey to Station 1

Yellow Hurdle Footwork Drill: Repeat rep if a hurdle is displaced (max of 2 repeat per set)

–          1 foot in each X2

–          2 feet in each X2

–          Side Shuffle Step-Over X2

–          Side shuffle weave X2

–          Vertical weave X2

–          Double leg hops X2

–          Single leg hops X2

Station 2

30 yard hill speed work

–          High Knee 15 yds. Sprint 15 yds. X2

–          Side shuffle 15 yds. Sprint 15 yds. X2

–          Bound 15 yds. Sprint 15 yds. X2

Core

Each PAX chooses an exercise for up to 5 reps…I have NO clue how we got through everyone, but S/O to the boys because we were MOVING down the line on that.

(Notably we had one set of 3 “reverse burpees?” I don’t know what kind of kale salad eating, beanie in July wearing, cross-fit competing crap that was, but for the first time in a long time I learned a new exercise today.)

COT/Prayer Requests:

  • Praise for Alysia’s CAT Scan coming back clear!
  • See everyone tomorrow morning – 0600 @ Stonewall for 5th Anniversary Celebration!

River Dawg

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Frisbee Game Still in Need of Repair

PAX: Crablegs, Hi-Viz, T-Cell, Hipster, Pumpkin Spice, Toothless, Trapper Keeper, The Nanny, Lunch Lady, En Fuego (QIC)

Conditions: Favorable

YHC let his fellow PAX know that YHC had experienced first-hand several rather unfortunate beatdowns in recent weeks, and in the words of Rocky Top’s finest it was time to “work like heck” to ensure no more were on the horizon.  0530 arrives, we disclaim, grab a handful of frisbees from Toothless’s inventory and mosey around the park to the parking lot to set up shop for WOR.  Somewhere along the way Hi-Viz got tangled with Crablegs on some side-shuffling and arrived to WOR with a left cheek in need of healing.  We closed out WOR with some Scorpion Stretches, then began the:

THANG:

Head to the Pizza Hut Pavilion, where YHC noted that there were many bad memories made in Neyland Stadium over the past 10+ years, but perhaps none more than what was experienced this past Saturday – as it’s not often your college football season ends before September.   We perform the following set in relation to Beatdown #1 -> Georgia State 38, Vols 30:

  • 3 merkins – because YHC was 3 years old the last time the Vols lost a season home opener;
  • 25 derkins – what better way to celebrate a program on the decline than some decline merkins, 25 of them to represent the fact the Vols were 25 point favorites walking into the stadium last Saturday night;
  • 82 2-count flutters – as the SEC had won 82 straight games when favored by 25 points or more; then close with
  • 40 down unders – as it represented the largest loss by an SEC team when favored by 25+ points in the last 40 seasons

After one round, it’s time to officially move on and put the Georgia State game behind us.  Back to the parking lot, where we focus on recent Beatdown #2…the Shire vs Westside Ultimate Frisbee game held several weeks back.  Things got ugly early and often for the Westside that day, and YHC decided it was officially time to practice our flying disc game.

Drill #1 – Catch & Release

  • Partner up, each pair of PAX with one frisbee, and spread about 10-15 yards apart
  • Side shuffle down the length of the lot and back, moving and passing frisbee along the way
  • Any time frisbee hits the ground, all PAX drop for 5 merkins on the way down, 7 merkins on the way back
  • 60 merkins later, YHC began to realize the recent beatdown was perhaps not an anomaly.  That’s why we head to the baseball diamond for…

Drill #2 – Distance & Accuracy

  • Divide into your Swaggy P teams, each team with a frisbee
  • First PAX steps up and gives the frisbee as big of a heave to centerfield as possible
  • Next two PAX try to drop their throws as close to initial throw as they can, as the longer the distance between the three the longer the bear crawl we were about to embark
  • 3 frisbees down, the 3 teams sprint to their respective frisbee and begin set of 10 hand release merkins, 20 WWIs, and 30 squats.  Upon completion, bear crawl to the next frisbee and R&R
  • After stopping to perform the 10/20/30 routine at all three frisbees, we’re all in and head toward the dugout, where YHC brings up recent Beatdown #3 – this week’s Killer Bs

Drill #3 – Killer B’s Frisbee Golf

  • One hole of Frisbee Golf, whereby Pumpkin Spice claimed we were looking at an approximate Par 5 from dugout we were standing by to dugout across the far diamond
  • Stay in your Swaggy P teams, each team playing the hole.  Killer B twist being after each throw, the team runs to their frisbee and before throwing again performs 10 burpees, 10 Bonnie Blairs and 10 Big Boys.  For throws 3-5, we modify for time to 5 reps of the above after each throw.  Two pars and a bogey later, we sprint back to the initial dugout, working on some long tosses to the PAX along the way.

Close it out with 90 seconds of Mary followed by COT.  YHC referenced in the COT that on this day 22 years ago Mother Theresa passed away.  A highly inspirational lady, there are many quotes you could turn to in her honor.  YHC referenced the following: “Yesterday is gone.  Tomorrow is not yet here.  We only have today – let us begin.”  We talked of the Call to Action involved in the “let us begin” – each PAX had started their day well, was time to stay strong from that point forward.  Be present. Be engaged.  Be excellent in all that you do as if working for the Lord, not for man.  Prayers for health and healing across the PAX, Pumpkin Spice specifically, and prayers for Hipster as he prepares for little man #3’s upcoming arrival.

Great work fellas – appreciate you experiencing the pain with YHC of those three recent beatdowns.  Always appreciative of the opportunity to lead

En Fuego

 

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Laredo – IronPAX Week 0 Workout

GLOOM FACTOR:  Zero.  It was almost a perfectly beautiful morning.

10 PAX in Attendance: Staples, Creeper, Double Bird, Huggy, TV Guide, 3rd Degree, Little Miss Piggy, Old Hickory, Barney Feivel, Typo+ (QIC)

 

Warmups/Disclaimers:

Quick Mosey

5x Seal Jacks

10x Squats

5x Merkins

Stretch – Guided

 

THANG 1: Individual Laredo Challenge (TIMED)

6 ROUNDS:

24x Squats

24x Merkins

24x Walking Lunge (each leg ½)

1x 400m Run

 

THANG 2: Team Laredo Challenge

Form teams and run Laredo as a team.  Each PAX takes an exercise to complete.  Three teams.  We got in three rounds!

 

COT:

Count-o-rama, Name-o-rama

 

Announcements Etc:

Pray for Barney’s Dad who was flown to a Hospital in Kentucky.  He is still learning more details.

F3 Dad’s Camp Ocoee this weekend.  Hit up TVG for more deets.

Wild Beast Feast next Saturday night.  Staples to confirm HC and info later in the week.

Q has his Vasectomy in less than 3 weeks.

 

Q shared some of what he is learning about Pride.  If you are dealing with Pride, let’s walk through this together and let God help us discover where we have Pride in our lives.

  • Pride swells up and makes a man think of himself more highly than he ought to, a breeding ground for self-deception.
  • Pride will challenge you in the midst of an argument with your wife, pressuring you to avoid reconciliation.
  • Pride gives birth to bitterness and resentment.

 

Love leading you guys. Awesome work today!

 

TYPO+