Category: Uncategorized

10 PAX gathered this morning in the warm, humid morning to breathe hard and sweat to better themselves. It was a “wet socks” kind of workout. (2.5 miles ran in the humidity)

 

Pumpkin Spice pre-partied his way from Atlantis to Titan.

 

PAX:

Porcelain
Pumpkin Spice
Crab legs
Bad boy
FNG Drogo
Hot route
Siri
Blue Mule
Brother-at-law
Black Lung
Right Said

 

Warm-o-rama: Long mosey around the lake ending at the other side of the Parhtenon. We had a short-lived Flying EH, but Kyle decided to continue his run (he missed out).

SSH

GM

LBAC

rLBAC

Air presses

WMH

Thang 1:

DIDS with lap around ellipse x 3

Mosey over to hill

 

Thang 2:

7s with Merkins at bottom of hill and squats at the top

 

Just for Fun:

Mosey back to the far side of the Parthenon

Doomsday Clock with Merkins (Everyone forms a circle and holds high plank. PAX go around the circle clockwise performing one Merkin and incrementing the count by one.) I had to cut it off at 325 Merkins with 3 PAX still going.

 

6-Minute Abs:

Dealer’s choice ab exercise – rapid fire

 

Welcome to FNG Drago (Flying EH)

 

Triumphs (acknowledging and celebrating successes in the lives of PAX):

Black Lung completed 13 years of medical training

Crab legs started a new position and is loving it

 

CoT:

Pray for those who are ill, those who are in the job search

 

Announcements:

Libeery (read Digital Minimalism)

July 4th Convergence at Bicentennial Park

 

-YHC

It was another dank day in the Bottoms for 7 East Nashville Hard Bodies.  Nothing better.

PAX: Hot Route (co-QIC); Pocket Chicken; Small Things; Ed Hoculis; Skill Craft (FNG); White Cloud; Brother at Law (co-QIC)

Disclaimer and WOR by Brother at Law

Mosey around the block.  Ed Hoculis pulls in late.  Big smile on his face knowing he missed Mosey.  Classic.

WOR: SSH x20; GM x10; WMH x10; Imperial Walkers x10; Warrior flow with LBAC and RLBAC x10.

THANG

Round 1 by Hot Route

7 cardio exercises.  30 seconds each exercise.  No breaks between sets except when we ran down into the bottoms between the second and third ones.  Supposed to get more intense each one.  Lots of self-regulation here.

1. Jog in place
2. SSH
3. Heisman
4. Heisman w/ shuffle
5. High knees
6. Butt kickers
7. Mummy dance (not the Phish song Moma Dance, but close)

Brother at Law tags in for SLAD Sets, our newest lunge super sets.  EMOM: 5 reps static lunge; 5 reps lunge to knee raise; 5 reps stork lunge; 5 reps half step lunge; 5 reps curtsy lunge.  Switch legs every minute.  10 minutes total.  Legs were a wee bit jelly after this.

Run up the hill back to Community Center for some high plank and merkins OYO as we wait for the six.

Hot Route took us out with some MARY: high planks, ski jumpers; hip raise/hollow outs; american hammers.

Time

Always a pleasure to lead and be lead with you guys.  Might be a real light crowd next week.  Please tell your friends.

Offered up intentions.  Listened to some nature.  Closed with Matthew 25: “I was a stranger and you invited me in.”

Better late than never…..

A rousing Friday morning at The Buffalo is the best way to start off the weekend.  And this running of The Buffalo was no different.  Here is how things went down.

PAX: Hot Route; Small Things; Locusts and Honey; Dial Up; Hipster; and Brother at Law (QIC)

WOR: Jog around the block.  Get some good stretching in.  SPECIAL: Today was international yoga day.  So we did some downward facing dog and warrior flows to set the mood.  It was real nice.

THANG: Mosey down to the Pavilion for some bench work.  20 seconds on, 10 seconds off: Bulgarian Split Squat; Reverse that; dip; box jump.  Rinse and Repeat for four total super sets.

Mosey to the big hill.  Partner off.  P1 runs the hill up and back while P2 does some absolution plank work at the bottom: high plank, thruster (in), thruster out); one elbow down; second elbow down; plank jack; recover.  8 count.  Each partner runs the hill four times.

Mosey up to tennis courts for some Deck of Death.  Hearts are burpees; diamonds are mt. climbers; clubs are squats; spades are suicides (each leg of a suicide counts as one).  There was a wildly disproportionate number of spades drawn in the 12 or so minutes that we did this.  Lots and lots of suicide sprints.  Sorry!

Mosey to parking lot for the first performance of Bruce Springsteen’s “I’m Going Down”.  Everybody loved it and hated it all at once.  That’ll make another appearance for sure.

Little bit of Mary for good measure and we called it a day.

Prayers were offered up.  Announcements were made.  Hipster had the coffee.  It was a joy.  Thanks as always for turning out.

21 June 2019 — Coupons and Burpees @ Bomber

 

Conditions: Very little gloom factor, mild in temp, but very humid.

 

PAX:

-Fireballs: Blue Mule (QIC), King P, Toothless, Firefox, Pumpkin Spice

-Bulldogs AKA Pitbulls: Hi-Viz, Vector, Cub Cadet, Defrost, Bareback

 

Warm-Up: Mosey with circle up with usual suspects – baby arm circles, squats, merkins, good mornings.

 

The Thang: Coupon Carries and Burpee Box Jumps

-Divide into two teams – the fireballs and the bulldogs

-One team moseys around the center and the parking lot carrying 2x ~25 lb coupons. Other team does burpee box jumps at the parking lot. When moseying team completes a lap, teams switch roles. Round completed when each team moseys and burpees.

-That’s ~15 minutes of burpee boxjumps. Pace yourself and modify as needed, but maintain intensity.

-Three rounds, each round taking just shy of 10 minutes.

 

Mary:

-Relocate to playground. Stay as two teams.

-One team calls out an ab exercises and does a short run there and back. Rinse and repeat until all PAX get to pick an exercise.

-All done – just 10 seconds left – all out sprint back to shovel flag.

 

Announcements, 6^th man, and COT. Simple, effective, and straightforward.

 

Announcements, 6th man, and COT.  Simple, effective, and straightforward.

 

Pleasure to lead you men.  SYITG!

 

Blue Mule OUT

13 PAX (initially) posted for a mosey and some humid garage work. ’twas an interesting first 10 minutes…

PAX: Offshore, Red Skull (paramedic #1), Double Check, Penny Loafers (paramedic #2), Dr. Smartt, Bedpan, Hot Pockets, Umbrella, Black Widow, Boone’s Farm, Calf Killer, Greasetrap (patient), Razorback (Q).

Conditions: Not as muggy as expected….until we reached the depths of the parking garage. Lesson learned: for the balance of the summer any garage work will be featured on the top deck where the air actually moves.

WOR: Mosey around MW park loop and circle up for SSH, GM, WMH, cotton pickers, OH and seal claps, squats, merkins, spidermans and hillbillies.

THANG: Extended mosey from MW park to parking garage. Q took the time to drive the route this morning and confirm sidewalk availability for PAX safety. Q failed to evaluate the number and placement of light poles, not thinking that would be a relevant impediment to PAX running in a straight line. As Q was approaching intersection of East Park and OHB, I hear a loud “dooong” noise, akin to running past a street sign and slapping it. Turns out, that noise was the product of Greasetrap’s forehead making direct, full-speed contact with a light pole (he turned to speak to Red Skull, looked up and the light pole was upon him). As Slack pictures show, the result was a doozie of a cut on his dome – thankfully Red Skull and Penny Loafers jumped in to serve as his care team, got him home safely and Andy Wicke was at the ready to stitch him up. Harry Potter has been submitted as a potential new name for Chase – based on placement and size of scar to come, this idea has promise.

Bloody excitement behind us, we continued our circuitous mosey for about 1.25+/- miles to the garage for the following.

Bottom of each ramp:

• 5x burpees
• 10x Peter Parkers (5x each side)
• 15x Carolina dry docks
• 20x merkins
• 25x air presses
• Backward run up the ramp
• Walking lunge the flat section to next ramp

After first two rounds, Q realized the above exercises all work the same muscles, and modified to 5/10/10/10/15. Last round was just 50 air presses to finish in time.

ANNOUNCEMENTS:

Surgery is scheduled for Penny Loafers wife in mid-July. Continue to pray for the family and let’s be thinking about ways to serve them next month.

Calf Killer’s cousin Ryan was in a bad climbing accident recently and is recovering from some very serious injuries. More procedures to come so pray for full recovery.

Pleasure to be with you men this morning. Let’s try to limit injuries from running in straight lines in the future. 

#wps

Conditions: mid-70s and huuuumid

Pax: Bicentennial Man (QIC), Blue Mule (QIC), Harvey Updyke (QIC), Hi Viz (QIC)

…you read that right. When YHC pulled in at 5:28, the other three pax were ready and waiting. Blue Mule threw out the idea that in the absence of anyone stepping up to the Q-plate, we all split the Q duties, each taking roughly 11:15 of leading the pax through their paces. And so began the Committee-Q…

Hi Viz’s Part 1: Disclaimer to remind us all that none of us are professionals, then mosey from shovel flag, around western edge of Elmington, to just behind home plate of the baseball diamond. Warm-ups including SSH, LBAC, Air Press, Reverse LBAC, WMH, and Good Mornings. Lined up on the nearby bleachers for some 10-15-20 DIDs, followed by Monkey Humpers. Rinse and repeat, reversing the numbering (20-15-10) on the DIDs.

Blue Mule’s Part 2: Mosey to the playground, pair up. One partner runs to a destination point (cycled through the southwest corner of the park, the steps in front of WEMS, and the nearby book birdhouse), while the other gets in AMRAP of the called exercises, which rotated after both partners had completed the run. Exercises included merkins, overhead claps, burpees, and manmakers.

Harvey Updyke’s Part 3: Mosey to the tennis court for some 4-corners action. At the first corner, 25 merkins. Crab walk to second corner, for 50 Carolina dry docks. Bear crawl to third corner, for 75 monkey humpers. Lt Dans to fourth corner, for partner curls (one partner is down in wheelbarrow position, other partner grabs their ankles and performs a bicep curl).

Bicentennial Man’s Part 4: Mosey back to the playground for Elevens with pull-ups and decline merkins. Time was called with 3 minutes to spare, and the pax moseyed back to the shovel flag, for a quick Mary consisting of J-Lo’s, flutter kicks, and box cutters.

COT/Announcements:

Leadership lunch this Friday at Thistle Farms cafe, coordinated by Vector. The topic will be dealing with difficult people, with words of wisdom from a senior leader in Vanderbilt’s Compliance organization.

Great creativity and flexibility by our small group this morning. Pleasure to lead – and be lead by – each of you.

-Harvey

17 PAX braved the conditions for a good little AMRAP to start the weekend.

PAX: Big Stick, Floppy Disk, Bagger Vance, Dupree, Black Widow, AR, CCR, Dine ‘n Dash, Master Splinter, Moving on Up, Atlas (my hero), Yard Sale, PSL, CAPS LOCK, Dmish, Prevac, Razorback (Q).

Conditions: Wet and it got wetter.

Tunes: My old and insufficient speaker was the target of much complaining. But I’m cheap and she’s been with me for a lot of good years.

WOR: Mosey to bottom of bus hill for some SSH, GM, WMH, BACs, OH and seal claps, merkins, squats, spidermans and a couple hill sprints. Then mosey to covered court for…

THANG: AMRAP because YHC wasn’t in physical or emotional shape to bark orders all morning. The white board (which will return) listed the following exercises (alternating between the two options each round), and PAX were instructed to complete as many rounds as possible in our ~35 remaining minutes.

• 10x pullups / horizontal rows
• 20x merkins / Carolina dry docks
• 30x squat jumps / split squat jumps (15x each side)
• 40x LBCs / reverse crunches
• 50x hillbillies / Imperial walkers (25x each side)
• (4x) * (round number) 8-ct body builders (so 4, 8, 12, 16… for those of you who were Rick Singer customers)
• Baseball lap

Pretty good pace by the whole group, who eschewed the covered court after round 1 in favor of the wet playground. I think the cardiovascular elite tallied 6 rounds total (or close to it). Back to the parking lot right around 6:15. 

ANNOUNCEMENTS:

Several challenging health situations discussed this morning – let’s keep those families in our prayers and remember to serve and encourage them when and how we can.

First Friday lunch is today @ 11:30 at the Cookery.

Pleasure to be with you men this morning.

#wps

PAX: Pumpkin Spice, Trapper Keeper, Defrost, Reveille, Black Lung, Blue Mule, Crawlspace, Hi-Viz, Bicentennial Man, Right Said

QIC: Right Said

WOR:

Mosey

SSH

LBAC

rLBAC

Air Presses

GM

Windmills

Merkins

Squats

 

Thang

Stand Up: PAX held People’s Chair while the song Stand Up for the Champions by Right Said Fred played. Each time the phrase “Stand up” was heard, the PAX stood up and then went right back into People’s Chair. 3:18 song. There was lactic acid aplenty.

Short mosey to Marlborough and Chesterfield for 10 merkins followed by 5s between Chesterfield and Fairfax with merkins and squats.

Mosey back to the school pick up circle for a group exercise inspired by Trapper Keeper’s soccer game. Standing in a circle, each PAX took a turn naming an exercise and a rep count and then the volleyball was passed around the circle until the ball touched the ground. The number of touches before the ball hit the ground was subtracted from the initial rep count.

Mosey back to the start.

Vector’s Leadership Lunch is coming up Friday, June 21. RSVP to Vector.

Prayers for Ludwig’s wife and the family.

 

-YHC