Category: Uncategorized

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.

PAX: Donuts, Cinderella, Accounts Receivable, Skid Mark, Sharks with “Lasers”, Juan Valdez, Vegemite, Venus, Black Widow, Old Hickory, Deep Six (FNG), Olan Mills, Floppy Disk, Third Degree, PSL, Yard Sale, Ludwig van OshKosh (QIC)

Mid 40s and light wind greeted the 17 PAX who choose to end the week correctly.

Began with a capri lap and headed down to the pavilion for WOR.

20 SSH

10 WMH

10 Good Mornings

10 Butt Kickers

10 High Knees

10 Big Arm Circles

10 Reverse Big Arm Circles

Thang:

We did 3 rounds of a merkin and squat circuit. Each round consisted of 5 sets of various merkins (Diamond, Werkins, Derkins, Irkins and Regular Merkins) and squats. YHC provided a demonstration of proper merkin and deep squat technique for maximum effectiveness. Many PAX still chose to not follow his example.

Round 1 was a set of 15 various merkins followed by 25 deep squats.

After last set of deep squats, mosey to the bottom of the hill and back, 10 SSH.

Round 2 was a set of 12 various merkins followed by 8 single leg squats.

After last set of squats, mosey to the bottom of the hill and back, 10 SSH.

Round 3 was a set of 10 various merkins followed by 20 deep squats. On the last set of squats, called an audible for 30 deep squats instead.

Mosey to the bottom of the hill and head back up to the rails for 3 sets of:

10 rows, 10 hanging knees to chest, 10 dips

All in.

Mosey to bottom of the bus loop. YHC later learned it was such a tease to run back to the parking lot, only to keep going. At the bottom of the bus loop, we bear crawled to the top, sprinted across the top to the corner of the school, and moseyed back to the start for Mary.

40 Flutter Kicks

15 LBCs

5 Good Mornings – a favorite of Donuts, though I shouldn’t have done it since this is the second time he has fartsacked on coffee when YHC was on Q. It was a “mistake,” he claims.

Good work today everyone. And welcome FNG Deep Six, in what was the longest duration ever in naming a FNG. He was EH’d by Old Hickory, and showed the other veteran PAX nearby how to do a proper deep squat.

WARPATH next Saturday, 4/14 beginning at 5am at Battleground. Same AO location as the Spicoli convergence. Also, the launch of the new Nolensville AO is about a week after that. Can’t remember the exact date. Reach out to Third Degree for details if you live down there.

Ludwig

 

A különböző ajánlatok és bónuszfunkciók izgatják a győzelmet

Miért kínál az ExciteWin.com site hivatalos Magyarország hűvös promóciókat? Nos, van néhány előnye az Ön számára, mint a klubban és a helyszínen, mert ebből is előnyökkel jár. Az Excitewin az új és játékosok vonzásáról szól. Az ilyen platformok valóban kiváló bónuszt nyújthatnak? Igen, vita nélkül! Azáltal, hogy a játékosoknak ilyen bónuszt és a használatának legjobb feltételeit biztosítják, a webszolgáltatás új felhasználókat fogad, és a játékosnak számos előnye van.

Az Excite Win -ben esélye van egy nagyon kiváló kiindulási bónuszra, valamint ingyenes bónuszra csak a szerencsejáték -szolgáltatás regisztrációjához. Az ingyenes bónuszklub betöltéséhez megnyitnia kell a profilt, és meg kell adnia a promóciós kódot a regisztrációs folyamat során. Ezután 200 rubelt teljesen ingyenesen felhalmozódott a profilfiókján.

Ahhoz, hogy részt vegyen egy üdvözlő csomagban, be kell fizetnie egy betétet, és az Excite Win további 150% -os bónuszt nyújt Önnek a pénzből. Ez kifogástalan kezdete a kalandjának ebben a kaszinóban. Mivel jobban felismerheti, hogyan lehet egyéni kedvenc játékokat játszani, kiegészítő pénzügyek felhasználásával. Ne feledje, hogy vannak bizonyos követelmények minden bónuszra. Az Excite Win esetében a keringési követelményt 28 alkalommal alkalmazzák.
A toleráns játékosok jutalmazása érdekében az Excitewin Casinos bevezetett egy VIP névvel rendelkező rendszert. Ezzel számos különféle díjat vehet fel. Ezenkívül lehetőség van ingyenes forgások megnyerésére letét és eszközök nélkül.

Szeretne menni a kaszinóba a mobiltelefonján? Akkor ezt megteheti az Excitewin -en, anélkül, hogy az ön részéről túlzott erőfeszítés lenne. Természetesen az, amit tőled kötelezünk, az okostelefon vagy táblagép csatlakoztatása az internethez. A jövőben beléphet a rendszerbe, és részt vehet egy hatalmas számú játékgépben.

Számos eszköz pénzért és egy scrapp-kártyák, valamint az élő kaszinó szerencsejáték-gépei.

Hatalmas választék a verziók és a slot gépek közül az Excite Win webhelyen.

Az Excitewin kaszinó több száz különböző pénzpuskát hozott létre. A lejátszott leggyakoribb verziókat tekintik:
– Új típusú játékok és radikálisan más résgépek,
– A maximális merítés,
– Progresszív jackpotok,
– Élő kaszinó,
– Screts kártyák.

Miért szerették a játékosok izgatják a győzelmet?

Az Excitewin a legjobb hely a szerencsejátékok rajongói számára. Mindenki, aki legalább egyszer belép a webhelyre, már nem lesz képes újra elmenni az Excitewin kaszinóba. Több száz nyílásgép, tucatnyi eladó informatív társasjátékokkal, élő kaszinóval, heti promóciókkal és biztonságos fizetési funkciókkal. Nem az, hogy a szerencsejáték -világ minden rajongója keres?

PAX:  Blue Mule (Q), Caps Lock, Vegemite, Foxtrot, Frugal McDougal, Dr. Smart, Prevac, Yardsale, Black Lung, Tampa Libra, Spider Bite, Skidmark

Conditions were gloomy — 32 degrees and dark for 2/3 of the workout.  12 PAX were not deterred.  This completes Blue Mule’s week of coupons to celebrate my 31st birthday.

Four coupons used in each exercise.  Coupons were sets of wrapped bricks weighing ~30 pounds.

Coupon mosey around school and parking lot, ~1/3 of a mile, PAX trading coupons to distribute the load.

Warm-o-rama:  Squats, Willie Mayes Hayes, good mornings, baby arm circles forward and back.

Coupon Event 1:  All PAX divide into 4 teams of three.  Each PAX takes a turn around the ~1/3 mile loop.  Other two PAX do alternating squat jumps and overhead arm claps.

Coupon mosey to the auditorium.

Coupon Event 2:  All PAX stay in teams.  One PAX does coupon mosey around the atrium, one PAX does wall sit, one PAX does burpee box jumps, all PAX alternate once lap around atrium complete, continue until each PAX has done each station.

Coupon mosey back up to the parking lot.

Coupon Event 3:  All PAX stay in teams.  One PAX does thrusters with coupon while other two PAX run out ~100 yards, do 1 burpee, and run ~100 yards back.  PAX switch when returns finish the ~200 yards running.  Rinse and repeat until each PAX has had 6 200s and 3 rounds of thrusters.

25 Burpees (that totals 31 burpees to celebrate my 31st birthday!)

Mary:  30 count flutter kicks, 40 seconds American Hammers

Moleskin:  Those bricks get heavy quick.  Even though they did, all PAX kept pushing hard for the full 45 minutes.   It was a pleasure leading you gentlemen.  I’ve enjoyed doing F3 for the last three or four years, and I look forward to doing it for many more years to come.  SYITG.

Blue Mule out.

Titan 04 APR 2018 — 7 PAX and 4 Coupons

PAX:  Blue Mule (Q), Porcelain, Tesla, Reveille, Bad Boy, Bicentennial Man, Right Said.

Conditions were cool and windy, about 40 degrees.  Sun was down but rising.  Very gloomy morning.

7 PAX were not deterred.

Wheels up at 0530.  All PAX must carrying four sets of wrapped bricks, ~30 pounds each.

Start with long mosey from parking area to eastern side of Parthenon, taking the looooong way.

Warm-o-Rama:  Squats, Willie Mayes Hayes, arm circles, good mornings.

Coupon Event 1:  Divide into two groups.  Half of group runs with coupon around parking lot with coupon (`1/4 mile).  Other half of group performs manmakers.  Switch when coupon returns.

Coupon Event 2:  Rinse and repeat, replacing manmakers with dips.

Coupon Event 3:  Rinse and repeat.  Replace run around parking lot with run up and down Parthenon stairs with a coupon burpee before each set of stairs and 5 thrusters at the top.  Other half of group goes back to doing manmakers.

Coupon Event 4:  Rinse and repeat.  Replace manmakers with dips.

31 Burpees to celebrate my recent 31st birthday.

Coupon Mosey back to start, taking the looooong way again.

Doesn’t look like much on paper — but those coupons get heavy quick.

It was a pleasure leading you gentlemen.  SYITG.

Blue Mule OUT.

PAX
PSL, Cinderella, Ludwig van Osh Kosh, Brother-at-Law, Big Stick (FIFO), Offshore, Edible Arrangement, Dine and Dash, Sand Lapper, Reefer, Barely Legal, CCR (YHC)

YHC arrived at the usual time to an unusual site.  Big Stick was already present and rearing to go.  He made up for his ontime arrival by prevacing about 10 min early.  12 PAX rolled in, started with 5 burpees to get the juices flowing and started off on a quick mosey around the new baseball loop.  We stopped off to grab coupons and lined up on the baseline of the pavilion for some dynamic warm ups…

WOR
All exercises back and forth to mid-court…
High Knees
Butt Kickers
Side Shuffle
50% Run > 75% Run > 100% Run
SSH x20 IC
Tempo Merkins x10 IC

THANG
Grab your coupon and circle up for some 60 Second AMRAP loops.
PAX performed AMRAP of each of the exercise below followed by a run down to the holler and back.
YHC dropped a cone midway down to the holler to act as a two-way speed bump.  Face to Face self title album from 1996 played during this time.  It is safe to say that it is all PAX first time hearing this album.  Maybe the last.

Squats
Atomic Merkins
Squat Jumps
Thrusters
Dips
Box/Bench Jumps
Curl to Shoulder Press
Burpees

Return coupons to their home and line up in the parking lot for a quick round of sevens. Big Stick out.
Mountain Merkins on the near side…
Atomic Merkins on the far side.
Quick, but effective.

MARY
Flutter Kicks x30 IC
High Plank
Alternating Shoulder Taps X20IC
Box Cutters x20IC
Slutter Kicks aka Megan Barrys x10 IC
Low plank for 60 seconds
Done

COT/BOM

BULLHORN
Convergence in Franklin next Friday to support Spicoli and his recent cancer diagnosis. Keep an eye out for details. Shirt order coming up, CCR will post something on Slack to make sure we have at least 12 interested.

MOLESKINE
With the smaller group this morning, I decided to switch things up a little bit. All PAX had an opportunity to share a prayer or praise (or both in some cases) with the group. It was really great to take a few extra minutes to slow down and listen to what others have going on in their lives. We need to do this more often. Thanks to everyone for sharing…look forward to doing it again soon.

Until next time,
CCR

Perfect temp outside for a Slamberry beat down. 11 pax showed up to move some heavy weights: Donuts, Bagger, Barely Legal, Vegimite, Skidmark, Dilly Dilly, Tampa, Grisham, Dr Smartt, and GreaseTrap

QIC: GreaseTrap

At 5:30 we found the perfect mosey loop that lead us back to the weights under the street lights.
A good warmup with discussion on proper form and ways to modify.
Here is what we did:

Strungth:
7! Push Press with Barbell (that’s reps of 7,6,5,4,3,2,1)
Some did 115 throughout and some added weight each set. Shoulders were feeling good. I sent Bagger and the guys finished early off to run the mosey loop so I didn’t hear complaining about standing around.

Once back, a brief explanation of the following reps.
METCON:
4 Rounds EMOM (every min. on the min.)
1st min. 20 lunges with 60/80lb sandbag on back, knee to ground
2nd min. 20 dead lifts 115/135lb
3rd min. 20 push-ups
4th min. 20 KB swings 40/53/70lb
5th min. 1 min rest
By the end of all four rounds there was sweat poured out at every station.

Mary:
6 minutes to spare so I passed the reigns off to Donuts who led us through some stretches and Mary.

We talked and prayed for Spicoli and Olan’s father.

Great morning boys! This was way more of a CrossFit style workout and everyone did great adapting. We discussed the need for everyone to HC by Wednesday before so Q can know what to plan. The Q will post the workout by Wednesday to list the weights that are needed so as to make sure we have everything there, and also so everyone doesn’t have to bring all their weights every time(I am happy to do so though). A concise list and a HC on weights would be nice.

I am sure most will be feeling this all weekend, which brings me great joy!

Till next time!
GreaseTrap

PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX PAX: Blue mule, T cell, Porcelain, Hi viz, Lunch lady, En fuego, Vector

Seven PAX braved the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out the below freezing gloom for a coupon beatdown.  YHC brought 4 packs of wrapped bricks, each weighing 25-30 pounds.  These were carried during all moseys.  All PAX to switch up carrying responsibilities when they get tired.

Phase 1:  Coupon mosey from parking lot a short distance to the gazebo.  Coupons down for warmups.  Baby arm circles, seal claps, and overhead arm claps to loosen up the upper body.  Squats, Willie Mayes Hayes, and good mornings to loosen up the lower body.

Phase 2:  Coupon mosey from gazebo around the driving range back to the parking lot.  Each PAX must complete 10 step ups with coupon and 20 four-count flutterkicks with coupon held overhead.  Merkins for those waiting for their turn on a coupon.

Phase 3:  Coupon mosey from parking lot around community center twice.  Each PAX must complete 30 thrusters with coupons.  Mosey around the community center for those waiting their turn on a coupon.

Phase 4:  Coupon mosey from front of community center to front of Local Taco.  Each PAX must sprint from Local Taco to top of big hill.  Coupon presses when not sprinting.  Each PAX must sprint twice.

Phase 5:  Coupon mosey back to parking lot with several stops for burpees along the way.  Mary with five minutes of alternating American Hammers with coupons and Turkish sit ups.

And that’s all she wrote.  See you in the gloom!

Blue Mule out

When: 3/9/18

QIC: Grisham

The PAX: Dilly Dilly, Greasetrap, Lewd Wig, PSL, Donuts, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

• Mosey over to playground
• Shoulder circuit to warm up
• Grinder PT (1X 10 X of Deep Squats, Lunges, SL Deadlifts, ‘Mericans, Supermans, sit ups, and pull ups
• Mosey back to parking lot
• 2 complexes, 8 reps ea. w/ empty bar (DL, Clean, Push Press, Squat, ‘Mericans)

THANG:

Part I – Strength Work:

• Warm up w/ 50% of weight X 10
• 3 X 8 DL (185 lbs) 5:2 cadence

Part II – Metcon:

• 21 – 15 – 9 :
  • Hang Cleans (95lbs) & KB swings (53lb or 70 lb)
  • Run 50 yds and 10 burpbees

• Part III – Circle Up:
  • 10 King DL ea. leg
  • 10 SL DL ea. leg
  • 10 Prone single leg hip extension ea. leg
  • 10 Supermans
  • 20 situps
  • 20 flutter kicks
  • 20 American Hammers

MOLESKINE

Really enjoyed spending time with you guys this morning.  Excellent work. Hope everyone has a great weekend.