Category: Uncategorized

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.

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.

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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:
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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.