Category: Uncategorized

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Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

WARMUP: SSH, BACs, BAC BACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

Motto and Core Principles

THE THANG: Load up Sand Bags/Coupons

Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.

Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.

MOLESKINE: Grateful to see FNG’s today!

ANNOUNCEMENTS: Check Slack

COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.

Thank you for the opportunity to lead this morning!

:horse_racing:

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Emo Nite Pt. 2

AO: pain-train
Q: The Merchant
PAX: FLO, Lunch Lady, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Still very cold

WARMUP: SSHs, BACs, WMHs

THE THANG: Perform different exercises during different parts of the song playing over speaker (ie verse, chorus, bridge).

After completing one round of 3 songs PAX will repeat the same exercises with new songs.

Exercise clusters:
Merkins / Low Plank / Burpees
Imperial Walkers / Squats / Lunges
WW1s / V Ups / Flutter kicks

ANNOUNCEMENTS:
New Year’s Day convergence
Night Moves on Thursday 12/18

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Shuffling into the week…

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Motorola, Juicy J, Roadkill, FLO
FNGs: None
COUNT: 6
CONDITIONS: Cold… in the teens

WARMUP: na

THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm

MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin

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Not a Phase

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Really cold

WARMUP:
SSHs, BACs, Imperial Walkers, Burpees, WMHs

THE THANG:

1 minute of exercise, followed by a lap around the loop, for a total of 10 exercises & laps set to a soundtrack of the mid-2000s’ finest emo music.

Exercises: (twice each)
Dips
WW1s
Merkins
LBCs
Low Plank

End with a ring of fire

ANNOUNCEMENTS:
Christmas party on Friday at Hair Band’s place

COT:
Prayers for Piglet’s family as they process the loss of his grandfather
Prayers for Juicy J as they prepare for a move

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Trail Runners 50K training =?utf-8?q??= 🤡

AO: nashville-running
Q: Chunks
PAX: Natural Ice, Right Said, Derby, Juicy J, Focker, Chunks
FNGs: None
COUNT: 6
CONDITIONS: 26 degrees NP

WARMUP: upper left groin stretch

THE THANG: 5.1 mile Mossy Ridge Trail run

MOLESKINE: good conversation trying to stay warm

ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:

COT:

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Forging a new path

AO: the_eddy
Q: Stubs
PAX: FLO, Roadkill, Stubs
FNGs: None
COUNT: 3
CONDITIONS: chilly with a light mist

WARMUP: none

THE THANG: all paved, to the picnic shelters and down along ensworth.

MOLESKINE: “we don’t get to choose our stories, but we do get to choose how we feel about our stories”
Katherine Wolf

ANNOUNCEMENTS: Christmas Party. Check slack

COT: prayers lifted up. Coffereeria by Flo

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Simple Instructions

AO: iron-giant
Q: hambone
PAX: Mr. Pancake, Dilbert, hambone
FNGs: None
COUNT: 3
CONDITIONS: 36 and raining

WARMUP: Simple .2 mile job

THE THANG:

(NOTE: all sandbags were 60, 70, or 80 lbs. Sandbag rotation command in effect)

1, 2, 3, …, 13 of:
Merkins
Sandbag Deadlifts
Sandbag Squats

1, 2, 3, …, 10 of:
Dips
Squats

1, 2, 3, 4, 5, 6, 7 of:
Sandbag lunges
Sandbag pulls
Hangs

Head back to the end for:

45lb plate drivers
45lb overhead hold

MOLESKINE:

1. Harder than YHC thought; workout was meant to be relatively easy. First round was supposed to go to 15, but I happily modified.
2. Dilbert uttered “I want to go back to bed” (paraphrased) during the 6th set of sandbag pulls. That’s the closest I’ve seen a man leave a workout and literally go back to bed since Poppa Lock did it at bomber.
3. Mr. Pancake showed no quit, but perhaps some regret.

ANNOUNCEMENTS: noneya

COT: Prayers for Station Camp (location may be wrong) girl paralyzed and trampoline park. Life changing, and not in an easy way.

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[nashville-running] 11 mile trail run in Siberia

AO: nashville-running
Q: Spinal Tap
PAX: Spinal Tap, Natural Ice, Juicy J, Ross. Need to get him to F3 again and name him.
FNGs: 1 Ross. Need to get him to F3 again and name him.
COUNT: 4
CONDITIONS: Siberia

WARMUP: runners stretch, downward dog, “best stretch”

THE THANG: 11 mile Loop on paved trail

MOLESKINE: Good conversations and catching up

ANNOUNCEMENTS: Sweater party

COT:

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.