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Purple Cow 3-4-19

Temps were in the 20’s and wind chill even colder as 7 PAX showed up ready to work this morning.

PAX: Toga, Umbrella, Boone’s Farm, Penny Loafers, Leatherneck, Offshore, Black Widow (QIC)

It’s cold so a quick disclaimer, and then we get moving to GWP to get warmed up.

WOR

Good Mornings x 10

SSH x 20

WHM x 10

Merkins x 10

Mountain Climbers x 10

Thang

Short Mosey towards the baseball fields and stop for a set of exercises:

Gorilla Humpers x 20, Lunges x 20, & Squats x 20

Continue mosey around the back of the park and loop back to the playground

Pull Ups x 10 & Rows using the swings x 15 – R&R

Back to our mosey to the front of the park and continue on past the tennis courts for another set of exercises:

Merkins x 20, Dips x 20, & WW1 x 20

Cut through to the main parking lot for partner wheel barrow carries

Every five parking spots, P1 performs 5 merkins while P2 holds legs for wheel barrow. After 5 total spots, both partners sprint across the lot, and then mosey back to starting point. Flap Jack – R&R

Start the mosey again back to our original route towards the baseball fields for another set of exercises:

Step Ups x 20, 1 legged Squats x 20, & Wall Sits x 30 seconds (twice)

Continue to mosey around the loop back towards the playground for DID’s.

20 Dips, 15 Irkins, & 10 Dirkins – R&R

Mosey back to BMS parking lot for Mary:

LBC x 30 & J-Lo x 25

It’s always great to be out here with y’all, and appreciate the opportunity to lead this morning!

Black Widow

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2/28/2019 Spiderman, Spiderman……

Thursday: 4:13 Strong: The Stronghold

Theme: Spiderman

 

PAX: Toga, Radio, Antonio, Frozen, Luigi, Scar, Timon, CCR, Waterboy, Styles, Hot Route, Turbo, BAL, Red Skull, Hot and Ready, LockBox, Rabbit, Kid, Play, Casual Friday, BV, PopaLoack

QIC: Pop-A-Lock

 

Conditions: Reasonable

 

Warmarama:

To basketball court

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

PAX get a coupon

 

Travel to the hill

 

Spidercrawl (army crawl) up the hill 3x

At bottom 10x Peter Parkers

At top 20x Squat Thrusts

 

Run to wall

Wallcrawlers (jump and press off wall, spinning around as you land. jump and spin to original position. repeat for each leg/direction as needed). 5x each leg

Run to light pole

Repeat x3

 

Run to basketball Court

Peter Parker Burpees x3

Ab workout

Rinse and Repeat about 6 times

 

Quote of the Day:

With great power comes great responsibility. – Uncle Ben

 

Marianne Williamson

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

 

Announcements:

Pray for court dates for the 4:13 strong guys and for their new jobs

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Your Finest Merlot, Please

Image result for eagles lightning fire

Conditions: About 45 degrees and soggy. Gloom is in full effect, but starting to feel the first hints of Spring.

Pre-Party: Stats led Kermit, Staples, Creeper, and Barney in a bear crawl of the Nolensville bridge where several of us completed our first end-to-end crawl without stopping. Nice work, fellas!

15 PAX pushed themselves to get stronger, including: Barney Fievel (QiC), Staples, Kermit, 3rd Degree, Tebow, Creeper, Netflix, Inspector Gadget, Nimbus 1500, Altidore, Stats, Scrooge, Matlock, Sterno, and Old Hickory

Warm-up: Long mosey around track followed by 20 SSH, good mornings OYO, and 1 Al Gore.

What started out as a calm, peaceful morning ended violently when Barney dropped his truck bed and revealed 20, 20-pound coupons. A grin spread across his face and, while it wasn’t clear why, it was obvious Barney wanted to see someone throw up.

Thang 1: Love Thy Neighbor

Partner up. 4 exercises with an assigned number of reps (below) must be completed as a 2-man group. One PAX begins assigned exercise while other PAX moseys to the other side of the parking lot and back. He then picks up on the reps where his partner left off while said partner does the moseying. Repeat until assigned number of reps of each exercise are completed.

Exercises were:

50 Blockees (coupon burpees)
100 Block Merkins
150 Block Squats
200 Block American Hammers

Thang 2: Bumpy Mosey

Half mile mosey with 3 speed bumps.

1 – Partners take turns doing 10 pull ups and AMRAP Copenhagens.

2 – Stopped by our beloved bridge, but were not here to crawl. Pick your poison on which foothold to use (low, medium, high) for 30 derkins.

3 – Partners take turns doing 15 leg tosses each on the side of a hill.

Mary

CoT

Post-Party: 3rd Degree led the PAX in 3 rounds of 7 pull-ups, 7 merkins, and 7 jump squats.

Announcements:

Nolensville / Franklin Convergence is Saturday the 9th from 6-7:30am. The Forge will not meet this day. Rendezvous at Nolensville Park to carpool to AO.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

It’s tiresome to dwell on negative things. Let’s forgive those around us as Christ did and free our minds and bodies in the process!

-Barney Fievel-

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2/27/2019 – West Park, Best Park

GLOOM FACTOR: 40s, dark, windy

PAX: Right Said, Porcelain, Mystery Machine, Crablegs (QIC)

DISCLAIMER – Happened

WOR
squats, merkins, LBACs, air presses

THANG
PAX made excellent use of the parking lot in a bear crawl bonanza. With the starting point as the base of the parking lot, it went as follows:

  • Bear Crawl 2 parking spaces, Bernie back, followed by 1 merkin, 2 squats, 3 flutter kicks (4ct each)
  • Bear Crawl 4 parking spaces, Bernie back, followed by 2 merkins, 4 squats, 6 flutter kicks
  • …
  • Bear crawl 20 parking spaces, Bernie back, followed by 10 merkins, 20 squats, 30 flutter kicks.

THANG 2

Mosey to the covered pavilion for some DDS

  • Round 1 – 25 dips, 20 Underdogs/Kangarows/Irwins, 15 Swerkins
  • Round 2 – 20 dips, 15 UKI, 10 Swerkins
  • Round 3 – 15 Dips, 10 UKI, 5 Swerkin

MARY
20 x Flutter kicks,  Box cutters, Freddy Mercury and Alt Heel Taps.

COT/BOM:

  • YHC grateful for help of all PAX in navigating recent career shift
  • Also grateful for continued support of West Park activities in both #GroundForce and Thursdays

4 for living room coffeteria at my house with fresh blueberry muffins, courtesy of M.

 

 

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2/26/19 BATMAAAAAAAAAAAAN

Tuesday: Sir Ellington

Theme: Batman; QIC in Full-ish costume. Made the night before. Informed that he could have just borrowed from the PAX. Live and learn.

 

PAX: Black Widow, Pope, PSL, Big STick, Umbrella, Too Tall, Red Skull, Greasetrap, Capslock, Reefer, Dupree, Boy Band, Floppy Disk, Edible Arrangements, PopALock, Prevac, Dmish

QIC: Pop-A-Lock

 

Conditions: Coldish

 

Warmarama:

Run around the church

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

Pax count off 1-4

 

Carry coupons over to the chain fence

Curls for the girls

Importance: Taunting criminals over the edges of buildings

50x reps

 

Transport to the top of the hill

Ninja Crawl

Bear crawl across tarmac, 25x squats,

Bear crawl back, 25x squats

 

Legs of Steel

Run to first speed bump

Lieutenant Dan to next speed bump

 

Bane of Your Existence

Teams of 4 take coupons to parking lot and back, except only 1 takes the coupon. PAX with coupon goes to first berm and back, other 3 sprint to end of lot and back

 

Bat-Tag

One team of 4 is the taggers. If you get tagged, do 5 merkins. Once you tag 5 people, swap the sock with the last person you tagged. Can throw sock, but 5 burpees penalty if you miss.

 

Batarangs

Teams of PAX attempt to throw sock into the square on the parking lot. If you hit the target, your team sprints to first berm and back. If you miss, sprint to the end of the berm and back, with 3 burpee penalty. Rotate through all PAX on your team.

 

Mosey back to parking lot,

Do abs as necessary

 

Quote of the Day:

“Why do we fall, Master Bruce? To learn to pick ourselves back up.” – Alfred Pennyworth

 

Announcements:

4:13 strong last week on Thursday

Biscuit Run on saturday

Collecting games for 4:13 strong

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2/25/2019 I.R.O.N. M.A.N.

Monday: Detention

Theme: Iron Man

 

PAX: Ludwig, Dr. Smart, Dine and Dash Brother at Law, Movin on Up, Drone Zone PSL, Floppy Disk, Old Hickory, Vegemite, Super Asian Green Castle, Holoback, Razorback Dupree, AR, BV, PopALock, Prevac, Too Tall, Losing Nemo (FNG), Hot Route, Black Lung, Boy Band, CCR

QIC: Popalock

 

Conditions: 30ish degrees

 

Warmarama:

In Cadence

Run around the bus hill loop back to the parking lot

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

 

Run

Pair off

Run to playground

PAX1 runs baseball loop with coupon

PAX2 does exercise

Each PAX does swerkins, pullups, squats

 

One Legged Yurpees

Yurpee relay (clap burpee with 2 tuck jumps). Each pax runs to half/full court, 3 yurpee speedbump for both PAX when you get back to the line

 

Nipple Scraper Merkins

Find a curb. 10 NSMs on your own (more difficult than expected)

 

Muktar N’Crys + Al Gores

7s with Muktars N’Crys at one end of the lot, Al Gore Squats

 

Mary

Not So Lazy Boys, and other ab workouts

Until time

 

Quote of the Day:

“Heroes are made by the paths they choose, not the powers they are graced with.” – Tony Stark

 

Announcements:

Pray for Bad Boy’s wife and 2.1, latest updates look good.

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Westeros 2-25-2019: Today’s Theme is No Theme

After a weekend on call, YHC didn’t have the mental sharpness to craft an overly complicated playlist and workout theme, but sometimes you just need to get out  into the gloom and get better.  Six HIM came out to join the fun.

PAX:  Hi_Viz, PA, Porcelain, Pumpkin Spice (FIFO), Right Said, Vector (QIC)

Conditions:    35 not-quite-Ironclad-credit degrees and perfect

Mosey to the back of WEMS for the

Warm-o-rama:  SSH x 20, WMH x 12,  LBAC x 15, Seal Claps x 15, Reverse LBAC x 15, Good Mornings x 12

Partner up for first round and mosey to the front of the school.

First Round: Pendulum DORA

Partner #1 starts — 100 incline merkins, 200 LBCs, 300 squats with Partner #2 running first to the right side of the school to perform 3 burpees, then run past the PAX to the left side of the school, perform 3 burpees, head to middle to tag partner.

Second Round:
At step risers by playground, PAX perform Dips as one-at-a-time each walk along the wall hands-to-elbows (a walking Makhtar N’Diayes – Ugh, UNC Sucks) and restart Dips on other end until PAX finished. Rinse & repeat.

Third Round:
7s: Pull-ups and Bavarian Split Squats.

With some time left, max-out pull-ups with partner to reach 40.

Mosey to parking lot for Mary of Flutter Kicks, Alabama Prom Dates, Hello Dolly, WWIs, 30-60-90 degrees, and Boxcutters.  Time called.

Playlist:
Move – Saint Motel
Take on Me – a-ha
Dangerous – Big Data
September – EWF (no, PA, this wasn’t played at my graduation)
My Songs Know What You Did in the Dark – Fall Out Boy
Out of my League – Fitz & the Tantrums
Here it Goes Again – OK Go
Ready to Go – Republica
Seven Nation Army – White Stripes

COT:

  • The Scorpion is coming – CSAUP on the Wild Westside, 4 AOs, plenty of fun.  HC today!  0600 on March 23.
  • Prayers for Bad Boy, his M, and impending 2.1 after an unexpected fall.
  • Discussed importance of having HIM out even if on IR — use time to do PT or modify but still part of the PAX.
  • Plenty of Q spots open for March!  Sign up today!
  • Closed out by noting that on some days, you may not have the energy to plan a theme/overcome fatigue, but important to keep moving forward.  I’m grateful with each post for the HIM who have made me better and keep pushing me to be a HIM.  ISI.  Was an honor to lead you men this morning. SYITG,

Vector

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6 PAX for Warm West Park Boogie

Weather: 42 and felt like 42

QIC: RightSaid

 

Mosey warm-up lap around track/parking lot

SSH

LBAC

rLBAC

Air presses

Cherry Pickers

WMH

GM

Indian run mosey from Morrow Rd to 63rd to New York to 60th back to parking lot

7s up driveway (burps and squats)

Merkin Doomsday clock to Burn Baby Burn, Disco Inferno (Had to cut it off at 250 merkins)

Dealer’s choice Mary

LBC

Freddy Mercuries

Box cutter hello dollies

90 degree leg lifts

Big boy sit-ups

60 second plank

 

Life lesson: Be aware of the limits that you place on yourself.

 

PAX:

Trapper Keeper

Porcelain

Mystery Machine

Pumpkin Spice

Lunch Lady

RightSaid

 

Announcements:

Save the date for west Nashville AO CSAUP: March 23. Stay tuned for official announcement.

RightSaid

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8 PAX Indian Runs, Overhead Arm Claps, and Squats @ Westeros 19 February 2019

8 PAX Indian Runs, Overhead Arm Claps, and Squats @ Westeros 19 February 2019

PAX:  Blue Mule (Q), Porcelain, Right Said, Crawlspace, Vector, Pumpkin Spice, Bicentennial Man, Harvey

Conditions:  Wet.  Cold.  Gloomy.  Yuck.

Indian Run:  From start through park to Lover’s Circle.  Short warm ups at the beginning.  Approximate distance = 1 mile.  That’s a lot of elevation.

Calisthenics:  Squats and overhead arm claps in cadence.  Start with one, increase by one each set until reaching 10.  Then overhead arm claps for several minutes.  Then hold a squat for 90 seconds.

More Indian Run:  From Lover’s Circle to start.  Approximate distance = 1 mile.

Life Lesson:  Reaching the top is tough.  It requires a ton of grit, a ton of cardio, and a ton of determination.  Bit when you’re at the top, it’s slippery, and it’s easy to wash down the side to the bottom.  Don’t.  When you work hard and reach the top, stay there — it’s worth the view.

Pleasure leading you gentlemen.

See you in the gloom.

  • Blue Mule OUT.
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Buffet of Burpees @ Broken Wheel 2/19/19

Weather: 31 degrees and overcast

PAX: Scrooge, Nimbus, Stats, Altidore, Snowball, Kermit, Creeper, Barney Fievel, Typo+, Hot & Ready, & Show Me

QIC: Sterno

Pre-Party: Altidore

10 Merkins
9 Iron Mikes
8 Pull-Ups
7 Merkins
6 Iron Mikes
5 Pull-Ups
4 Merkins
3 Iron Mikes
2 Pull-Ups
1 Merkin

Started with a Capri Lap to get the blood flowing.

Warm-O-Rama:

15 IC Side Straddle Hops
15 IC Overhead Shoulder Presses
15 IC Forward Little Baby Arm Circles
15 IC Backward Little Baby Arm Circles
15 IC Seal Jacks
5 OYO Good Mornings

Thang 1:

10 Burpees a minute for 10 Minutes (100 Total)

Thang 2:

Partner up. Partner 1 does Merkins while Partner 2 Bear Crawls to light pole and Crawl Bears back to Partner 1. Partner 2 picks up where Partner 1 left off on Merkins while Partner 1 Bear Crawls to light pole and Crawl Bears back to starting line. Continue until each group of partners completed 100 Merkins

Thang 3:

Same Partners. Partner 1 does Little Baby Crunches while Partner 2 Duck Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Little Baby Crunches while Partner 1 Duck Walks to light pole and jogs back to starting line. Continue until each group of partners completed 200 Little Baby Crunches.

Thang 4:

Same Partners. Partner 1 does Squats while Partner 2 Lunge Walks to light pole and jogs back to Partner 1. Partner 2 picks up where Partner 1 left off on Squats while Partner 1 Lunge Walks to light pole and jogs back to starting line. Continue until each group of partners completes 200 Squats.

Thang 5:

Everyone Circles up to perform Pyramid Burpees. Todays pyramid was 10 stories high. Time to get to work!

1 Burpee, then 2 Burpees, then 3 Burpees, then 4 Burpees, then 5 Burpees, then 6 Burpees, then 7 Burpees, then 8 Burpees, then 9 Burpees, then 10 Burpees. The view up here is great but time is running out so we need to make our way back down the pyramid. 9 Burpees, then 8 Burpees, then 7 Burpees, then 6 Burpees, then 5 Burpees, then 4 Burpees, then 3 Burpees, then 2 Burpees, and finally 1 Burpee.

COT

Announcements/ Prayer Requests/ Praises

Prayer Request: Typo+ mom is having surgery today.

Prayer Request: MBarneyFievel is in the process of transitioning to become a stay at home mom.

Prayer Request: Continue to keep SoccerMom in your prayers.

Praise: Snowballs father just finished his last round of treatment.

Announcement: There’s still time to donate to the refugee kids that need our help at Tusculum Elementary. We’ll make a Costco/Sams run to get supplies the first weekend of March. If you feel led to give you can donate some cash to Altidore’s Venom account @jered-parks

Post-Party: Nimbus 1500, Altidore, Stats, Barney Fievel, Show Me, & Sterno

Same as the pre-party only more foggy.

Great work today gentlemen!

Sterno