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Baker’s dozen for a beautiful morning of garage work at The Racetrack. BV and Bigbang showed up after an unsanctioned 10K (less a few steps for BV while he took a bio break). But I digress…

PAX: Bagger Vance, Penny Loafers, Razor, Life Champ, Black Widow, CAPS LOCK, Double Check, Dr. Smartt, Big Bang, Offshore, Tampa Libra, Boone’s Farm, Razorback (Q).

Conditions: Mint.

WOR: Mosey to usual parking lot, SSH x 15, GM x 15, WMH x 15, BACs x 10 forward and backward, Mountain Climbers x 15, Merkins x 10, Squats x 10. Starting at the bottom of the west staircase…burpees x 5, up the stairs, burpees x 5, down east staircase, burpees x 5, up the east staircase, burpees x 5, down the west stair case, burpees x 5. Heart rate = elevated.

THANG: Starting at bottom of each ramp of the parking garage, perform 20 reps of exercises below, sprint to top of ramp, slow mosey recover to bottom of next ramp. Each round was 5 sets of exercises/sprints.

Round 1 – Legs: squats, squat jumps, reverse lunge, split squat jumps, tuck jumps. Sprint forward up ramps.

Round 2 – Arms: HR merkins, Carolina dry-docks, close grip merkins, Caroline dry-docks (FYI I lack creativity), merkins. Sprint backward up ramps.

Round 3 – Abs: V-ups, cockroaches, LBCs, box cutters, windshield wipers. Side shuffle up ramps.

Round 3 finished about 90 seconds before 6:15, so we hustled back to home base and arrived about 1 minute over time.

ANNOUNCEMENTS:

Leadership lunch later this month at Crievewood Baptist. Monitor Slack for more details from Dupree/BV.

Razor confirmed that The Skunk is an AO and people show up and do exercises there from time to time. If you’re interested. 

Pleasure to be with you men this morning.

#wps

April 6, 2019

CHALLENGE  — Numbtucks laid down the challenge!  NO EXC– USES – weather is glorious and time to show up (except for you, Show Me–it’s good, we got this).   If 20 or more PAX show, then Numbtucks promised 100 burpees plus 10 for every PAX over that.      GET READY FOR SOME BURPEES!

TWENTY THREE PAX got outta that fartsack and joined together.  Not sure if this is most ever here, but it is definitely the most this Q has seen.
Conditions: Glorious.  enough said.

PAX who made it:  Ragdoll, Cheezwhiz, (FNG) Beer Goggles,  Mr. Opus, 3^rd Degree, Tebow, Stats, Typo +, TV Guide, Sterno, Hush Puppy, Best Balls, Numbtucks, Staples, Road Rash, Barney Fievel, Playboy, Kermit, Mufasa, Altidore, Old Hickory, Nimbus 1500, and Little Miss Piggy (QiC)

PreParty:  Getting ready for Gauntlet –Barney Fievel took 11 PAX for a mini-tour d’ Nolensville — 4 miles with a couple speed bumps

Warm up:  Light jog around the parking lot once. Light jog around the parking lot once.
OK already, I know…it was a rough start for the Q this morning getting a little distracted by the stragglers streaming in from the preparty 🙂  Sorry guys.    Disclaimer given.
Circle up: IC baby arm circles x10 each direction, Cherry pickers IC x 15, Michael Phelps OYO
On the line:   20 yards of toy soldiers, butt kicks, long lunge

Grab the coupons (2 small ones each): Travel to lot next to soccer field:  Mosey carrying the coupons
SPEED HUMP!    here’s where QiC started drawing the ire of the PAX –let’s get some Monkey Humpers going IC .   As QiC drew near 20 count, it became apparent that a full on revolt was taking place.   So what to do….more humpers! Ended with 50,  feelin those hamstrings.  Carry on to the parking lot

Thang 1:     Cha-Cha Slide in tall plank
The hardest thing about this might have been just getting everyone in place–Q should not have been so ambiguous.  Next time just circle up.  ughhh
Plank and do what the song says . Just cut the mumble chatter and listen in 🙂

Mosey  to soccer field with coupons

Thang 2:       Shoulder thang– partner up
Kermit showed his lack of soccer skillz and set the mark for the travelling partner
Partners alternately work toward: 60 reps of Lateral raises, Front raises, bent over reverse flys, shoulder presses
MoT for other PAX:Duck walks, Lunges, Skanks, Bear Crawl

Thang 3:     MANMAKERS!  — circle up with coupons   x20

Thang 4:      No man left behind!   On the line, All together-
Q called out random number and corresponding PAX annouced an exercise, Q set the reps.  MoT was Alligator crawl — progress 10 yards each time and stay together
Burpees x 10, sidestep Merkins x 8 each side, WWI x8 IC, Squats x 40, Good Mornings x 8 (thx TV Guide)

Mosey back to start with coupons

CoT:  Numbers/Name-o-rama including FNG naming – Welcome “Beer Goggles” who has 4 children and an Optometrist for a wife!
Prayer requests:  Soccer Mom -things are rough right now, Barney’s friend Bobby (cancer), friend David whose baby passed recently,  Numbtuck’s church member,  LMPs mother in law with breast cancer (MRI next week)
Announcements:  Gauntlet May 4 — Forge preparties x 45 min going fwd, Warpath next weekend ! ,  2^ndF- being considered for Barney’s house prior to Gauntlet
Romans 5:3, James 1:2-3 “pure joy when you face trials…perserverence”  Often we feel like every time we take 2 steps fwd, we take 1 back and keep getting knocked down — how do we continue on –lean on your brothers (and God and you faith).  We do a lot of partner work to remind us of this. Prov 17:17 “a friend loves at all times , and a brother is born for a time of adversity”   Psalm 133:1

Thanks for the chance to lead in a group of amazing men!

It was a crisp 59 degrees last Saturday morning at Stonewall. There were 12 brave men, plus BaggerVance who joined after a shitastic run/ruck that left the Kroger bathroom violated.

The night before this workout,  I was researching heart rate monitoring devices,  and had a great idea for the workout I was about to Q.

The goal was to achieve max heart rate in the first 15 minutes to warm up.  Then spend 35 minutes in a cross training circuit with 6 different exercises, and finish with 10 minutes of Ab work.  This workout was inspired by scientific studies and theories from a man name Dr. Orange.  Don’t bother trying to find him on the World Wide Web.  This guys stuff can only be found at local libraries on microfilm. 

The workout went pretty much to plan, with the exception of a few fumbles that I will most certainly point out as I know some interested eyes will add comments if I don’t volunteer. 

To begin, my Q’ing skills showed a little rust. I started with the disclaimer to appease the bosses and then jumped into  “jumping jacks”….excuse me! Side straddle hops. It took me a few seconds but eventually I got my “one, two, three” on and we were off.

25 Ssh’s

13 windmills

13 baby arm circles forward and then backward

15 imperial walkers

15 hillbillies

10 count Willy Mays hayes

10 count quad stretch each side

The pack was led on a 4 minute light jog around the perimeter and thru the basketball court and back to the parking lot

We mosey over to the parking lot entrance and I begin to explain the goal of the first Dr. Orange Workout.

The goal was to achieve a solid warm up based on your personal max heart rate. Currently, my max heart rate calculated by the Doctor was 175 beats per minute.

The goal was to progressively run from Granny White down to Leland on side street increasing heart rate over a 6 minute progression. The Doctor told me that a good jog would get most people to 65-70% of max heart rate. So that’s where we began.  Each member was instructed to push themselves on each minute mark attempting to go from 75% rate up to 100% rate by the sixth minute. It was up to them to run at a pace that felt like they were progressing their heart rate up. The Jeweler was the clear alpha in this excercise. Granted, it was not a competition against others but rather  with yourself. I assume you would want to know who was the one who dominated.

We finished the warm-o-Rama and moseyed over to the covered pavilion.

Now the confusing part. The workout.  Dr. Orange had specifically told me that building muscle was essential to good health and using weights was necessary to do that. He also said it was important to keep your heart rate at a certain level to burn fat.

The goal for the workout was to complete 4 rounds of 6  stations and  to stay somewhere @ 85%  of max. Heart rate.   Each station lasted 1 minute  then we switched quickly and began the  next.

1st station – deep squat with kettle bell (preacher squat)

2nd station -forward twisting lunge with barbell held with both hands in front

3rd station – standing on toes, jump switch and do arm curl with dumbbell (Princess Aurora was confused  mentally and with his muscles on this exercise)

4 – over head press with weight while slightly squatting with back straight pressed against wood beam.

5 – picnic table dips- only do 10 during one minute. Goal was slow and deliberate movement on each one lasting 6 seconds.

6- one push up – this was to take exactly one minute. Goal was to go down as slow as possible and then back up as slow as possible. This was hard

We paired up, and approached each station with a partner and began.  PA and I started with Preacher Squats.

It was a slow and steady grunt fest and coupled with no music it was quickly a grind.  Mid way thru Dr Orange decided to throw a curve ball and sent the local trash man toting and dragging on an unfiltered Marlboro Red.  He decided to change out the trash cans in the pavilion and took his sweet time.  The smoke he exhaled began to fill our lungs and provided increased heart rates and a cool, burning sensation. . Bagger joined soon after and let everyone know that he had shit himself on his run and felt bad for the janitor at Kroger.

We finished the 6 station drill at supposed heart rate of 90% as the last minute I announced they needed to push themselves harder.

We circled up in the parking lot and each member led their ab exercise for a 15 count.

Finished with Ball of Man in prayer.  PA was like a poet. His enunciation was majestic.  And he masterfully and effortlessly closed out our science based exercises with words from the heart.

Amen.  And thanks for opportunity to lead.

FtTal

3 HIM came out for an OTB boot camp so they can cross the Ironclad finish line of 40 posts.

PAX:  Crawlspace, PA (co-QIC), Vector (co-QIC)

Conditions:  40 degrees, practically balmy

Vector:
Mosey around to the upper parking lot for the

Warm-o-rama:  

Imperial Walkers x 15
Reverse LBAC x 15
Overhead Squats x 15
“Normal” Merkins x 10
Cherry Pickers x 15
LBAC x 15
Air Presses x 15
Dry Dock, Carolina Style x 10

First Round:

DORA –  50 Dips, 100 LBCs, 150 Squats while 1 or 2 PAX runs around traffic circle

Playlist – Comprised of the Cheesiest Tunes from 80’s Training Montages (It was Cheese Whiz x 10, my friends)

Eye of the Tiger – Survivor [Rocky III]
Theme from Rocky – Bill Conte [Rocky . . . duh]
Far from Over – Frank Stallone [Staying Alive as well as from one of the classic SNL skits from the 80’s about male synchronized swimmers:

The Final Countdown – Europe [just ’cause]
Burning Heart – Survivor [Rocky IV]
You’re the Best – Joe “Bean” Esposito [The Karate Kid]
No Easy Way Out – Robert Tepper [Rocky IV]

Second Round (PA):

• Pull-Up Reverse Pyramid – 10-8-6-5-4-3-2-1
• An attempt to do pull-up hold at top, but some HIM (cough, cough . . .me) failed that one miserably.
• Jacob’s Ladder – Bernie Sanders up the back driveway to main lot, clerkins at the top, run back to bottom increasing reps to 7

Mary: 
[10 burpee penalty as shovel flag had fallen over]
Alabama Prom Dates x 20
Right and Left sided Leg Lifts x 20

COT:

• Tonight:  Need any last Ironclad F2 or F3 credits (or not, the fellowship is still good for you)?  Meet us at Edley’s in Sylvan Park at 2000 for beers and some Q Source.
• Warpath 4-13-2019 in Franklin
• Gauntlet 5-4-2019 with Nolensville HIM
• T-shirt order for F3 Nashville open now.  Ironclad and Revised Scorpion to come soon.

Thanks to PA for creating Ironclad and pushing us to be better.  Has been hard work but definitely see the benefits — more comfortable being Q, stronger, can now tolerate some running, glad to have tried out new AOs and met more HIM.  Highly recommend doing it next go around if you weren’t able to this time.

Vector

9 of Nashville’s fastest posted for a beautiful first spring morning of the year (to preempt the calendar nerd comments, farmer’s almanac online tells me the vernal equinox did not occur until 4:58 CT on 3/20).

PAX: Pop-A-Lock, Money Shot, Life Champ, Big Stick, Too Tall, Lumberg, Razor, Prevac, Razorback (Q).

WOR: Field lap, SSH x 20, GM x 10, WMH x 10. We then did 20 yds of the following to get the legs loose: high knees, butt kickers, walking single leg RDLs, high kicks, heel taps, A-skips.

THANG: 100-yd sprints x20, with each sprint starting every 75 seconds. At the end of each sprint, 20 reps of the following:

• • Sprints 1-10: merkins (east goal line), squats (west goal line)
  • Sprints 11-20: LBCs (east goal line), ‘Bama prom dates (west goal line)

Impressive pace set by the Big-Tall-Shot trio, and a winded group at the end of the 20th sprint. Had a few minutes left so added some lateral movement to round it out: side shuffle line drill to the 10/20/30/40/50 yd lines and back, with 10 merkin speed bump each time you hit the goal line. Mosey back to parking lot for abbreviated Mary and it was time.

ANNOUNCEMENTS:

3/29 Leadership lunch at Richland with Ret. US Army Ranger John Belman.  See Slack for details or contact Bagger.

3/23: Westside CSAUP The Scorpion.  Begins at Titan and ends at West Park.  See Slack or contact Princess Aurora for details.

4:13 starts back up next Thursday morning.

#wps