Category: Westeros

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Jazz in Music City

PAX:

Making progress! I recorded the CoR this time….but it  didn’t save to my stupid phone, so let’s see how well I do.

Blue Mule, Princess Aurora, Crab Legs, B&B, Porcelain, Vector, Hi-Viz, Right Said, Bad Boy, Trapper Keeper, Studio 42, Harvey Updyke, and Voucher. (Thanks for the assist Vector!) I swear, one day I will get the HC right.

QIC:
Reveille

I figured it was time for the guys to get a taste of what I do for the army, so it was all about the Jazz this morning. Crab Legs brought out an FNG (B&B), so disclaimer happened as soon as we started a mosey at 5:30. After that, we circled up for:

WOR:
Windmills x10, LBAC x 10, Seal Claps x10, OH claps x10, RLBAC x10, Willy Mays Hayes x10, Good Mornings x10 OYO, then mosey on to the soccer field

THANG:

Lined up on the outside of the field to learn a couple musical terms:

Jump squats x10

Alligator Merkins x10

Zombie Crawls x10

Zombie Walks x10

2 rounds total to make sure they fully grasp the wonder of Jazz. Now that we’ve got the main genre down, let’s learn about some subsets of jazz:

Body Builders x10

Lt Dans x10

Up Straddle Hop x10

E2K x10

Stagger Merkin x10

Ipod got stuck on repeat, so we got to listen to a round of blues twice. Then studied a bit of:

Sumo Squats x10

Werkins x10

Imperial Squat Walkers x10

Non-Alternating Shoulder Taps x10

Gorilla Humpers x10

Of course, you can’t talk about jazz without studying one of the greats:

Merkins x10

Iron Mike x10

LBC x10

Elevated Merkins x10

Smurf Jack x10

Little to no mumble chatter, so the students must have been captivated by the music.

Now the interesting part: a little friendly competition with 1 round of Blue Falcon. 2 teams each have 3 minutes to come up with a workout for the other team. The team finishing last had a penalty of 15 burpees.

Team 1 created: Burpee Broadjumps x10, Manmakers x10, Hydraulic Squats x10, and Monkey Humpers x10

Team 2 put together: Burpees x10, Sprint to the end of the field, rinse and repeat 4 times with 1 final set of Burpees x10 at the end.

It was a close race, but Team 2 scraped by with a victory. They got to “rest” and do field sprints while Team 1 cranked out their 15 Burpee penalty.

Good workout today gents, and a hearty welcome to B&B! Vector asked to keep his family in our prayers as their son goes off by himself for a few weeks to camp. Also, please keep my cousin in your thoughts as she’s recovering, as well as my brother since he left yesterday on his second deployment.

BH:

  1. Stonewall is still happening Saturday even though there are a couple of other events going on the same day.
  2. TN CAN RUCK Saturday at 2:00 p.m. Touch base with Princess Aurora if you’re interested and haven’t signed up yet.
  3. Warpath takes place down in Franklin Saturday too. Feel free to double up if you’re feeling manly.

-Reveille

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World Cup Westeros 7/2/2018

Apologies for the late backblast.

PAX: Third Person, Right Said, Vector, Crab Legs, Hi -Viz ,TCell, Hambone Voucher, En Fuego, Baptist, Rocket League (FNG)

QIC: Pop-A-Lock

Met at the new overhang/awning for a oddly-shaped circle warmup. It’s World Cup season, setting a theme for a wet and wooly Westeros.

Disclaimer

Stuff. There were BAC, Seal claps, and other festivities.

THANG

Mosey to the field.

Forward, Reverse, Side shuffle, and Criss-cross halfway across the field. 3 burpees when you get there, 3 when you get back.

Quick mosey to recover.

4 full on sprints, one burpee at each end.

Mosey around the big field to recover.

Now that we’ve warmed up, time for soccer. Heavily modified Indian run – pax space out. Man in back dribbles the ball in between each pax. When he passes you, do three squats. Otherwise do SSH. Got through the line once before it was time to move on.

Next we move to the grinder portion. PAX count off, then partners do 15 Death-by-froggers. This entails PAX 1 in high plank, PAX 2 jumps over, crawls back underneath, does 5 merkins, then flapjack. Did in sets of 5. Total body crushing exercise.

Another modified Indian run – pax in back dribbles ball to front then leaves it for the back. Do around the field a couple of times.

Mary
Circle of love. All PAX in high plank. Pass soccer ball between pax. Every pass you do one merkin. If you miss you do 3 burpees. Halfway through switch to crab position. Pass with the feet. Every pass do 3 Alabama prom dates.

Done!

Props to Hambone for the very appropriate Rocket League moniker for our new, fast FNG.

SYITG,
Pop-A-Lock

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7s & Double QPCs

PAX: Blue Mule, Reveille, Princess Aurora, Hambone, Bad Boy, Trapper Keeper, T-Cell, Voucher, Keep The Change

QIC: Hi-Viz

CONDITIONS: 73 and muggy. What else is new?

DISCLAIMER

Mosey to the school’s front steps.

COP
Good Mornings X 10 IC
Squats X 20 IC
WMH X 10 IC
LBACs X 15 IC
Overhead Claps X 15 IC
Reverse LBACs X 15 IC
SSH X 20 IC

THANG
Mosey to the tennis court for a Quarter Pounder on the corners. Bear Crawl between each of the following:
25 Merkins
50 Mountain Climbers
75 LBCs
100 Plank Jacks
Plank and wait for the six.

Mosey up the hill and around to the side drop-off circle for 7s, It’s Jump Squats on one side of the circle and Burpees on the other. Plank and wait for the six.

We’ve got time, so mosey back to the tennis court for a reverse of the Quarter Pounder. Crawl Bear for extra measure.
100 Plank Jacks
75 LBCs
50 Mountain Climbers
25 Merkins
Plank and wait for the six.

Mosey to the parking lot.

Done.

COT

BULLHORN
-Friendly Friday is this week. Vector has the Q at Bomber. Would love to see a good crowd and some new faces, so let’s give it away and get those EHs going.
-Still time to get signed up for the TN Can Ruck. See PA for details.
-Sorry to hear Rev’s cousin faces more injuries than first thought. Keep her and the family in your prayers.

MOLESKINE
Excellent work this morning. Always good to spend time with you guys.

If you’re looking for a new podcast, I might suggest the F3 Podcast, which has recently — it seems — been relaunched. I’ve been listening to it during my morning commute and would definitely recommend it. A lot of good principles about leadership, integrity, and living beyond yourself, plus some practical advice on getting the most out of — and more importantly, giving your best to — F3 and the men in our community.

SYITG. Viz out.

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440 on the 440 and Double the AO’s

YHC was planning on rain. Didn’t happen. What a glorious treat.

12 showed for a little exploration of the recently completed 440 Greenway.

First we did a quick COP in the Great Lawn. WMH, GM, SSH, Squat, and Merkins. It was quick. Needed to get moving. I had no idea how long that sucker was going to be. Felt like an Aunt Bea Q.

We started at what will now be the official Westeros launch point at the Greenway entrance. We did 10 Merkins, 10 Squats. 10 Little Baby Crunches, and 10 SSH. This 40-pack would be repeated 10 more times (11 total sets)

We headed down the 440 Greenway, stopping occasionally for the 40-pack. Ultimately, in maybe what had not been accomplished since Ironclad 1.0, we arrived at Titan. Circled back and finished our 40 packs at the start. For those who weren’t tracking, we did 440 of the exercises. Greenway is approx 2.5 miles. Helpful to know for any future Ironclad events.

Wrapped up with some Mary.

Bullhorn:

  1. Wednesday is Mickey’s last day before he heads to Chapel Hill. Let’s send him out with a bang.
  2. Continued prayers for Vectors father plus Reveille’s brother and father. One is deploying to Russian border and father is coming home.
  3. GREAT having Harvey Updike back out. With Voucher appearing, enjoy seeing so many new-old faces. Who knows, maybe The Mighty Stork  is coming back next.
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FATHERHOOD

PAX:  Blue mule, En frego, Hi viz, Crab legs,  Vector,  T cell,  PA,  RIGHT SAID,  Bad boy, Porcelain, Trapper Keeper, Bicentennial Man, Revelry

13 PAX learn a lot more about Fatherhood this morning. Strength, Patience, and Endurance was all tested.

Temp: Cool 73 degrees with 80% humidy.

Warm up with a quick mosey around the neighborhood. New homes going up if anyone is interested. Medium price ~$800k…

COP: SSH x 30 IC, High Knees x 30 IC, Merkins x 15 IC, Mountain Climbers x 20 IC, Willy Mays x 15 IC Each Leg, Good Mornings x 15 OYO.

Each exercise represented a point in a fathers life where he would feel such pain or exhaustion in a muscle group. After each exercise, PAX completed a sprint up the hill with a mosey back down to complete the next exercise.

F – Fast sprints x 3
A – Air presses  x 60
T – Single Leg Thrusters x 30
H – Monkey Humpers x 30
E – Elbow plank progression
R – Reverse Lunges length of hill
H – American Hammers x 30
O – Overhead Claps x 60
O – Overhead squats x 30
D – Dips x 50

MARY: Fludder Kicks x 30 IC, LBC x 30 IC, Nolan Ryans x 15 IC Each arm

Announcements:

This Tuesday, June 19th, Send off for Crawfish, Third Person, and Mickey Mouse at Edley’s in Sylvain Park @ 8pm.

Tin Can Ruck – See PA’s announcement on Slack.  ~6 hours or running starting mid-Saturday morning, July 21st.

It was awesome to lead you men this morning!

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That Sucked – Westeros 6/11/18

13 Pax at Westeros this morning

QIC – Reveille

Pax – Bad Boy, Third Person, Trapper Keeper, Hawkeye, Crawfish, Blue Mule, The Baptist, Porcelain, En Fuego, Right Said, Crab legs, and

Light mosey to the drop-off pad for WOR

  • x10 Windmills
  • x10 Bat Wings
  • x10 Merkins IC
  • x10 Imperial Walkers

Mosey to the soft, dewy grass for the “My daughter called me fat” workout

  • Circuit 1 (5 rounds)
    • x15 Shoulder Taps
    • x10 Merkins IC
    • x10 Merkins OYO fast as possible
    • rest
  • x10 8-count pushups
  • 7 rounds of “Lizzies” (burpees done like Liz Llorente)
    • 1 min on
    • 30 sec rest
  • Circuit 2 (2 rounds)
    • x20 Squats
    • x20 Jump Tucks
    • x20 Lunges
    • x20 Plank Jacks
  • Crowd Surfing!

Mule-paced mosey to AO to end with strecthing

Few notes: Tuesday 6-19 there’s an 8:00 pm meetup to send off 3 of our pax. Brew ruck registration is live. See Princess Aurora for details. Keep En Fuego’s wife in your prayers as she goes in for an outpatient procedure.

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Ultimate Warriors

The Pax: T-Cell (Q), Right Said, Firefox, En Fuego, Trapper Keeper, Hawkeye, and Porcelain. (TEAM BLACK SHIRTS)

Princess Aurora, Reveille, High Viz, The Baptist, Pop A Lock, Third Person, Hambone (TEAM COLORED SHIRTS)

I’ll explain the teams in a moment. Perfect conditions. Dry field. Record breaking Westeros crowd. Today was ripe for Westeros Ultimate Frisbee Game 1.

YHC got caught at the wrong light and came in hot, like 5:31 am. Not good. Luckily Firefox was rolling in just as late with the customized T-Cell frisbee and cones.

The Thang:

Quick mosey around to the school and down to the great lawn. After some SSH, Squats, Merkins, WMH, and GM, we got down to action.

Was grateful to have a perfectly outlined field of play ready to go. All we had to do is throw down some cones, explain the rules to Reveille, and then divide up. Shirt colors made it easy.

Normal rules applied, except every drop pass was 5 merkins for everyone and for every goal scored against your team, 3 burpees that built. Plying to 7. Let’s kick this off.

Quick Game 1 Recap – The Black Shirt were machines. Firefox clearly had some sort of “don’t guard me” shield around him because it was 3-0 before the put a body on them. I think at 4-0 the Black Shirt started doing burpees with TCS. Eventually it was a 6-0 lead before TCS got on the board. Final of game 1 was 7-1. We all did burpess because although TBS was dominant, we were also empathetic.

Quick Game 2 Recap- Swapped Firefox for Reveille. TCS came out firing and took a 2-1 lead. TBS tied it up at 2-2. It was 6:15am, so next score won. Right Said threw a beautiful pass to YHC for the win.

Team Black Shirts goes 2-0 for the morning.

Despite a little ultimate rustiness, it was a lot of fun. Got about 5,000 steps in and 2.35 miles, so covered some ground along with some merkins and burpees. Won’t be the last game of the summer.

Bullhorn:

IronClad is in full swing. Good to have Hambone and Pop A Lock make a visiting Q. Still not to late to sign up, see the slack or holla at PA. Get signed up, even if it’s just for the patch (and the t-shirt!)

Friday is Friendly Friday across Nashville. YHC on the Q at Bomber and I’ll make it FNG-friendly. Your brother’s need this, so don’t be shy with the EH’s.

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Love Is In The Air

Still emotional and on a high from the Royal Wedding, YHC decided to take the Pax up as high as he was for a trip to Love Circle.

Conditions were PERFECT for the 13 pax in attendance.

QIC: T-Cell PAX: Princess Aurora, Bad Boy, Trapper Keeper, Hawkeye, En Fuego, The Baptist, Porcelain, Right Said Fred, The Jeweler, High-Viz, Blue Mule, Reveille.

Mosey to tennis court to get this crew stretched out. Good Morning Apocalypse to start out, followed by WMH, SSH, Squats, and some little, tiny baby arm circles to wrap. We had a long journey ahead of us, so we took off from there.

After a LONG mosey to the top of Love circle and a moment to reflect on the beauty of a sunrise from the best view in Nashville, we paid some homage to the Royal Family. First up was King Phillip, in which we did 96 (his age) SSH’s and then made a loop round LC. Next up was the Queen (92) crunches and then a loop. Finally, we gave Prince Charles (69, his age!) due with some Monkey Humpers. A nod to not only his rumored past, but his somewhat monkeyish appearance. These were brutal.

From there we made the long mosey back via West End. All in all, we covered about 3 miles and were feeling every bit of it when we rolled back into Westeros.

Finished with a bit of Mary – Flutters and Freddie Mercury to finish.

Bullhorn:

  1. Great showing on Saturday at Sylvan Park fest. Probably good to do a few more of these, just need some better signage, etc.
  2. 4:13 kick-off on Thursday. Come out and support these guys!
  3. Stay tuned for a new AO on Tuesday’s led by En Fuego and Foggy Pirate
  4. Prayers for Jeweler’s mom who is sick
  5. Forgot to mention, but NO WESTEROS next week. Memorial Day Convergence at Concord Park.

 

 

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96,348 Hours of Pure Marital Bliss

PAX: Bicentennial Man, Princess Aurora, T-Cell, Bad Boy, Porcelain, En Fuego

QIC: En Fuego

6 PAX greeted the 41 degree gloom at Westeros this morning – ready, willing and able to celebrate YHC’s 11 year wedding anniversary.   PA plants the Shovel Flag, 5:30 arrives, and with that, celebration commences…

Kick it off with 9 burpees, then mosey throughout AO, making four pit stops along the way for 6 burpees, 3, burpees, 4 burpees and 8 burpees – representing the 96,348 total hours of official marital coverage that has been outkicked by YHC.  PAX then huddle, disclaim, knock out a couple additional warm-ups, and details of how this anniversary party is going down are given.

Like any great marriage, we first partner up.  Then, 3 rounds of exercises focusing on the numbers 11 (years) and 132 (months).

Round 1:  Start at bottom of parking lot along Bowling entrance; Partner 1 Bernie Sanders to top, perform 11 hand-release merkins at top and then back to bottom.  Partner 2 is doing burpees.  Flap-jack until Partner 1 and 2 have collectively knocked out 132 burpees.

Round 2: Same starting point; Partner 1 forward run to top, perform 11 Lieutenant Dans and then back down; Partner 2 is doing storm squats (imperial walker with 2 added squats, 4-count = 1 rep; PA calls T-Cell out for poor form, at which point we realize we have 3 different forms going between the three PAX).  Flap-jack until collective 132 storm squat reps reached.

Round 3: Mosey to playground; same flap-jack theme, exercises being 11 pull-ups and 132 dips.

Mosey back to bottom of parking lot hill for one AYG up the hill.  10 strides in and its PA and a cloud of gloomy dust.

Three minutes of Mary, COT and YHC officially shuts the party down.  Great work by all the PAX – on average each knocking out 96 burpees, 66 storm squats, 66 dips, 22 Lieutenant Dans, 22 pull-ups and 22 hand-release merkins while traversing 1.71 miles worth of AO.

Honor to have led and appreciative to live out the gloom with each of you.  Remember our calling as leaders begins in our homes – may we choose to be intentional in embracing and owning that leadership mantle.

En Fuego

 

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Westeros – 04.09.18 – “Three Amigos”

QIC: Princess Aurora

The PAX: T-Cell, Hi-Viz

It was a beautiful morning for the three of us who escaped the fartsack to get a little better than yesterday. After some chatter about the intimate number, we took off on a medium mosey down the parking lot and around the school and circled up at the drop-off loop.

The Thang:

COP, all IC:

  • SSH x 20
  • Squats x 15
  • LBAC F x 15
  • Air Press x 15
  • LBAC R x 15

Skip over to the playground for a light circuit:

  • Merkins x 50
  • Split Squats x 50 (each side and all reps must be completed before switching)
  • Imperial Walkers x 50
  • Squats x 50

Long mosey to Fairfax and Marlborough for a brutal Jacob’s Ladder. Once all PAX were in, mosey back to the start.

3MOM:

  • Boxcutters x 15
  • Flutter Kicks x 15
  • Leg Raises x 15

COT/BOM

Moleskine:

A small but quality trio today at Westeros. We got 3.07 miles in by my watch, and I think we had the energy to get another 2 if there was time. Saved by the bell!

Bullhorn:

  • Continued prayers for strength and peace for Spicoli and his family through his cancer treatment.
  • Congrats to the men who suffered the Bataan Tough last Saturday. I heard nothing but brutal things, but we can all rest knowing it was not even close to what those men who experienced the true death march endured.
  • Get signed up to Q. There’s no reason there should be any blanks on the schedule for the next month. If you’re waiting until you’re sure you can make it, you’ll always have an excuse. Sign up now, and then manage conflicts as they arise. Be a leader.

PA out.