Category: Uncategorized

Q: 

Pop-A-Lock

PAX:
Bagger Vance, Vegemite, Deep Dish, Red Writer (in from Knoxville), Crawfish

Warmup:
Circle up for:

• SSH x10 IC
• Baby Arm Circles (Both Ways) x10 I
• Air Presses x10IC
• Good Mornings x10 IC
• Willie Mays x10 IC
• Fast Merkins x10 IC (Pop-A-Lock receives marital advice on cadence)
• Slow and Low Squats x10 IC

THANG:

PAX begin Indian Run, with a catch. Man in the back must dribble the ball to the front of the line before passing it back.

Toured Fort Negley, stopping to appreciate history, and by admiring history, I mean at every sign or plaque or monument the PAX stopped running.

Commence 10xPushups, 10xSquats, continue to next sign/monument. Did about 15-20 signs, exercises switching between all types of merkins and squats with some abs thrown in. Lots of mumble chatter when burpees were chosen by the Q. One sign was reached via lunges.

At the top of the hill, PAX circle up in high plank. The soccer ball is passed between the circle members, with a merkin after passing the ball. Penalty for missing a pass is bear crawling after it. PAL and BV missed it. Once.

Bear crawled down a wooden sidewalk to the triangles of death. And by triangles of death I mean:

Triangle 1: Bear crawl around

Triangle 2: Crab crawl around, stopping for 10xMerkins 10xSquats at sign.

Triangle 3: Reverse crab crawl around, stopping for 10xMerkins, 10x Squats at sign.

Indian run to to hill near the gate.

Hillevens:

Donkey kicks at bottom, Lieutenant Dans at top.

Must get to the top of the hill in reverse 3 times (it was a big hill).

Shoutout to BV for finishing the whole set before time.

Returned to parking lot for Ball of Man.

First Friday Lunch at Cookery next week.

SYITG,
Pop-A-Lock

Q: Ludwig Van OshKosh

PAX: CAPSLOCK, PSL, Floppy Disk, Umbrella, Offshore, Accounts Receivable, Cathy, Venus, Olan Mills, Ludwig

Upper 40s greeted the 10 PAX who made the correct decision to post at Cruel Hall. We postulated that the lower turnout was due to the marathon.

Moseyed down to the bottom of the bus loop for WOR.

20 SSH
10 WMH
10 Good Mornings
10 Air Presses
10 BAC
10 rBAC
10 S’nL squats — Venus and Cathy apparently didn’t hear the S’nL part

Thang

At bottom of bus loop, perform 10 burpees, backpedal up the hill, perform 10 WW1s at the top, run to corner/4-way stop to perform 10 jump squats. Run back down to start of bus loop. We did 4 laps on the loop, and on each lap the reps increase in increments of 5. So, for lap 4 that’s 25 burpees, WW1s and jump squats. It was unanimously agreed that the backpedal following the burpees put the quads on fire.

Moseyed behind the school (we can do that now!) to the rails for a row/merkin pyramid.

Perform 1 row, then 1 merkin, 2 rows, 2 merkins, etc. all the way up to 11, and then all the way back down to 1.

Head back to the parking lot for a Ludwig favorite, the bear crawl/crawl bear suicide.

Mary
30 flutter kicks
30 Mariahs
30 AST
10 Burpees oyo
10 Good Mornings

Great work today.

Reminder that the May 3rdF opportunity TN Walk for Williams is coming up on May 12 at Centennial Park. Reach out to Brother-at-Law for more info.

QIC: Iditarod
PAX: Grohl, Aristotle, Noble Virus, NPR, Yosef

Light rain, around 60 degrees.

Warm up lap with politicians, side shuffles, bear crawls, and crawl bears

WoR
GM’s x10IC
Daisy Pickers x10IC
WMH w/ forward arm circles x10IC
WMH x/ backward arm circles x10IC
SSH x10IC

Mosey to the pit stop rear adjacent to Gateway Island for the Deck of Death
Includes: standard deck of cards w/ 2 Jokers
Hearts=burpees
Diamonds=Merkins
Spades=Squats
Clubs=LBC’s

Number or face card dictates the reps, Jack=11, Queen=12, King = 13, Ace=14. Jokers = any exercise and rep count at the discretion of the person who flipped it.

Shuffle and deal amongst the PAX. Broke the routine into thirds with mosey breaks.

Ran back to start, paid 10 squat exit price

Cot, BoM.

Bullhorn: The weather is warm, so the list of excuses is growing short for the fartsackers and sad clowns who haven’t been posting. EH your brothers, show some discipline, and spill some sweat. See you fellas out there.

Pax: Umbrella, Edible Arrangements, Pope, Dr. Smartt, Offshore, Too Tall, Numbtucks, Caps Lock, Olan Mills, Black Widow (QIC)

10 Pax showed up this morning to high 50’s temps and plenty of fun in store. I’m not one to be creative enough for themed workouts, but since today is YHC’s 39th b’day, I thought we would work with the numbers 3 and 9. Everyone is ready, off to the parking lot at the Hill Center.

WOR:

Disclaimer

SSH x 39

GM x 9

WMH x 9

Imperial Walkers x 9

BACF x 9

BACR x 9

Overhead Press x 9

Seal Claps x 9

Burpees  x 9

Head inside the parking garage and running up the ramps. 3 stops along the way for 3 different exercises x 9 reps each (merkins, DEEP squats, lunges).

We reach the last ramp leading to the top of the parking deck, and instructions were given that we would be enjoying 9’s today. WW1’s at the bottom of the ramp, back peddle up the ramp to the top, Burpees at the top, forward run back to the bottom of the ramp.

All in and we head over to the flat area of the top of the parking deck and line up against the wall. Next is 3 sets of sprints across the deck with 9 hand release merkins between each sprint.

Head down the stairs of the parking garage to the sidewalk next to Holler & Dash for some DID’s. Dips x 20, Irkins x 10, & Derkins x 9. 3 sets of these.

Mosey back towards the racetrack for a quick stop at the monkey bars. 9 pull ups followed by 9 rows x 3 sets.

One last mosey back to the parking lot for some Mary. WW1’s x 39, LBC’s x 39, & Plank Progression for last 1:30.

It was great to be out there with you guys this morning. Thank you for the opportunity to lead.

Black Widow

QIC: Noble Virus

PAX: Iditarod, CDL, Scraps, Aristotle, Yosef, Childish Gambino, Mr. Roboto, Grohl

Warmup:,
Warmup lap around the square
Good Mornings
Willie Mays Hays
Ray Lewis arm claps
Side straddle hops

Mozy to plaza
10 box jumps
10 derkens
Cherry Pick 25 yards
10 box jumps
10 derkens

Run to parking garage
25 LBC’s
1 situp, 4 hammers
2 situps, 8 hammers
Sprint to next level
25 LBC’s
3 situps, 12 hammers
4 situps, 16 hammers
Sprint to top
5 situps, 20 hammers
6 situps, 24 hammers
2 minutes of merkens

Mozy back to square
Broke into three stations
Group of merkens
Run around the square to next station
Group of LBCs
Run around the square to next station
Group of Squats
Run around the square to next station
Circled up and ran a relay race around the square. Group members that were waiting chose an exercise to do while waiting.
Ring of Fire (3 minute abs)

Closed Shapes of Fire?

WoR
Lap w/ side shuffles and politicians mixed in
10IC Good Mornings
10IC WMH
10IC Baby arm circles forward, then backwards
20 SSH

The Thang

Aristotle made a request for bear crawls, so YHC had to oblige.

Bearmuda Rectangle
10x squats
10x LBCs
10x leg raises
10x Merkins
Bearcrawl from station to station x3 laps.

Mosey to the “rest area” portion of the trail next to Gateway Island.

Ring of Fires:
Round one: Man completes 10x Rosalita’s while Pax holds a plank, going around the circle one at a time until all Pax have completed the 10.
Round two: Man completes 10x shoulder taps (both shoulders) while Pax hold an Atlas (Al Gore with arms raised), go around the circle to complete
Round three: Man completes 10x leg raises while Pax holds plank, around the circle till complete.

Mosey back to far corner of parking lot where all the painful exercises are done.

Clock tower: Pax on 6 in a circle, heads pointed in. All legs raised, and one by one, every 5 seconds a member of the Pax drops legs to 6 inches. Held for 20 seconds after the last one completes. Rise and repeat in snake draft fashion x4.

Sonic the Hedgehog’s warm up (He loves rings):
X20 squats
X20 lunges
80m sprint
Mosey back to start
X20 release burpees
X20 SSH
100M spring

COT BOM
Sunrise

QIC: Iditarod
PAX: Aristotle, CDL, Grohl, Beanstalk, Papa Juan, Yosef, Ace
Nice chill in the morning about 35 degrees. YHC had a plan to heat it up though. 1 lap around the courthouse normal followed by second lap with sides huffles and politicians. Gave brief disclaimer then had the PAX cash in with 10 Burpees then headed down main for a long mosey to the CMS field.
WOR
GM x 10 IC
WMH x10 IC
Daisy Pickers x 10 IC
SSH x 20 IC
Mosey to Cumberland pres.
11s-Burpees and Hanging leg raises (crunches for those who couldn’t hang from the 9 ft swing sets) Cobain for misremembering the height of the swingset.
Partner Up
1st Round- P1-10 Swingset Knee Tucks, P2 squats until P1 finish then flip flop 4 sets
2nd Round-P1-10 Swerkins, P2 Lunges then glip flop 4 sets
LOOOONGG Mosey baxk to court house
Circle of Trust
Prayer

Pax: Vegemite, Old Hickory, Too Tall, Black Widow, Umbrella, Offshore, Life Champ, Deep six, Heister (visiting from Charlotte), Olan Mills

Mosey the long way around #theracetrack.

Circle up in the infield for the disclaimer and…

• SSH x15
• Butt Kickers x15
• Willie Mays Hays x10
• Good Morning x10
• BAC x10
• RBAC x10

Mosey over  to the monkey bars for instructions. Grab a partner… preferably someone you don’t know really well.

First partner exercise 100 pull-ups.  Partner 1 starts reps while Partner 2 runs a lap. Then partner lap… #2ndf’ing. Partner 2 starts reps while partner 1 runs lap. Rinse / Repeat for 100 reps.

Swap partners

Second partner exercise 200 merkins. Same routine flap jack and partner #2ndf’ing run.

Swap partners

Third partner exercise 300 WWI. Same routine flap jack and partner #2ndf’ing run. May or may not have had to cut this one short.

Mosey back to the parking lot for a 30 count of flutter kicks and some good mornings to wrap things up.

We tallied up 3.0 miles running around for anyone counting.

Pleasure leading men.

The PT Test Day

Warm O’ Rama
Lap w/ politicians, and side shuffle both ways
SSH: 16 IC
WMH: 12 IC
GM’s: 12 IC
Hillbillies: 12 IC

The Thang:
Pushup’s 2 min, all you can get
Sit up’s 2 min, all you can get
2 mile run for time

Below are everyone’s PT test scores based on the Army scoring system. Your reps and age factor in, and then give you a percentile. Total percentile adds up to a best possible score of 300. I have broken it down for record keeping by your reps today in pushups, sit ups, and run time. If any inconsistencies, please let me know. I’m also highlighting any personal records with “PR!”s.

Scraps: P: 101 PR, S:89 PR, R:17:04
100+100+70= 270
Papa Juan: P: 82, S:70 PR, R:17:04 PR
100+98+74= 272
Beanstalk: P: 43, S:50, R:20:32
63+60+16 = 139 Passed the push up and sit up, run is what brought your score down.
Iditarod: P: 67, S:64, R:16:09 PR
92+86+74 = 252
Grohl: P: 51 PR, S: 63 PR, R:23:17 PR
83+91+20=194
Yosef: P: 77 PR, S: 95 PR, R: DNP – Punished w/ Bruce Lee x30reps x 3 sets. Also kept splits for the runners.
100+100+0=200

For comparison’s sake, here are your reps from last time:
Scraps: 80-83-17:01
Papa Juan: 92-56-18:56
Beanstalk – DNP
Iditarod: 67-76-17:23
Grohl: 40-45-27:10
Yosef: 75-87-14:30

CoT and BoM.

Bullhorn: It sounds like there may be a make up test tomorrow morning. Hit me with your scores and ages, and I’ll run your scores too.