Category: Westeros

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BlackLung Monday Mayhem #1

AO: westeros
Q: Black Lung
PAX: Spinal Tap, Crawlspace, Vector, Firefox, Pep, Chunks, Wolfpack, Siri, Natural Ice, Salpal, Grape, Tim the Toolman, Sherlock
FNGs: None
COUNT: 14
Chunks decided that once a month, Westeros is holding a “Monday Mayhem” with intentionally difficult workouts. I was honored to be invited for the inaugural event and did my best to deliver.

CONDITIONS: Cold and dreary
WARMUP: non-existant
THE THANG:
Burpee apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 3)
Run to tennis courts

Ab blaster:
30 WWIs, 30 4-ct flutter kicks, 20 leg lifts, 100 mountain climbers, 30 WWIs, 25 flutter kicks, 15 leg lifts, 50 mountain climbers, 20 WWIs

Tabata: (40 seconds exercise, 20 seconds rest); 3 sets per round (9 minutes):
Round 1: Jump Squats, Burpees, WWIIs
3 Tennis Court Sideline Suicide Runs

Round 2: Iron Mikes, Hand Release Merkins, LBCs
3 Tennis Court Sideline Suicide Runs

Run back to start just in time for 20 more hand-release merkins (~80 total) and 10 more burpees (~100 total)

Always a pleasure to lead. Thanks to Chunks for the invitation.

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Winter Wonderland

AO: westeros
Q: Grape
PAX: Chunks, Pep, Black Lung, Red Skull, MySpace, Uke (F3 Geneva, IL), DintyMoore
FNGs: None
COUNT: 8
CONDITIONS: cold, but not that cold

WARMUP: 1 mile run to find dry ground
SSH
LBAC F
LBAC R
Seal claps
OH claps

THE THANG: Today was about doing the same thing over and over

Dora 1-2-3-4
100 Squats
200 Newton’s cradle
300 OH Press
400 WWI’s
(Did anyone realize we spelled snow?)
Partner ran up the hill and back down (wouldn’t call it a sprint, too dangerous)

3 minutes of Lt. Dans to end

ANNOUNCEMENTS: hunger games on 1/27
H’ville has @chunks on Q on 1/27 as well
Prayers for Uke and @myspace on their pending children

🍇

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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Christmas Caroloing

AO: westeros
Q: Chunks
PAX: Salpal, Grape, hambone, Right Said, Crawlspace, Detective Pikachu, Vector, Focker
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
25 SSH
Some other stretches
THE THANG:
Mosey across West End for a tour of the neighborhood and lights.
Stopped at every house that had lights to do a variety of exercises.
Stopped along the way to deliver a christmas present to one of out fellow PAX
Mosey back to the hill near the startex for some dealers choice while one PAX ran up and down the hill
One more lap around the AO stopping at one last house for some exercises.
Mosey back to StartEx.
My gift to the PAX was ending a couple minutes early.
ANNOUNCEMENTS:
New Year’s Day Convergence
Lean Pax #leanpax
Hendersonville re launch 1/13
TAPS:
DP’s family after loss of grandmother
Focker’s coworker’s husband

Always an honor to lead. Christmas is a time to be with family and you guys have become my family. So grateful to be a part of this group. Merry Christmas and Happy New Year to everyone.

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Chchanges

AO: westeros
Q: Salpal , Chunks
PAX: Crawlspace, Vector, Michelin Man, hambone, Pep, DintyMoore, Grape, Natural Ice, Spinal Tap, Tim the Toolman, Red Skull, Supernova, Sherlock
FNGs: None
COUNT: 15
CONDITIONS:
Cold enough for @Supernova to come out

WARMUP:
OYO

THE THANG:
Prompt start at 0529; @Michelin_Man ran. Other PAX grabbed coupons courtesy of @Tim_the_Toolman.

Thang 1: DORA on a timer:
– Blockies and Broad Jumps
– Burpees and Murder Bunnies
– Lt. Dan’s and Weighted Lung Walks

Ran back to parking lot, handoff to @Chunks

Thang 2:
– Mid-Beatdown Mary (preponderance of flutter kicks…)
– Various coupon routines (curls, press, squats, etc.), each PAX went around taking turns 10 burpee timer
– P90X Yoga

MARY:
(see Moleskin)

ANNOUNCEMENTS:
@Chunks is your new AOQ of Westeros! Coffee requests complaints, suggestions, and feedback can all be directed to him. I myself will vanish, never to be seen again this side of the Cumby (jkjk I’ve already HC’ed for a Holly Jolly Christmas beatdown courtesy of @Chunks).

See above re: Christmas workout at Westeros.

It’s been a pleasure to serve you all, I’m grateful for this community of men, and the invitation by @Siri and @Michelin_Man to lead this past year.

COT:
Prayers for @Salpal boss during a time of mourning in what for many is a season of hope and joy.

Green Sally down.

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Cardio and Core

AO: westeros
Q: Michelin Man
PAX: Right Said, Black Lung, Pep, Natural Ice, Red Skull, Focker, Salpal, DintyMoore, Vector, Sherlock, Crawlspace, Pop-A-Lock, Tim the Toolman, Supernova, Spinal Tap, Detective Pikachu, Grape, Shiplap
FNGs: 1 Shiplap
COUNT: 19
CONDITIONS: Effin Cold

WARMUP: Upon exiting his vehicle to his walkup music, Michelin Man warned the PAX to stretch before the disclaimer because MM wastes no time warming up. With the disclaimer aggressively given at 5:30 on the dot, a mosey then ensued.

THE THANG #1: First, the PAX ran around Elmington to the port-a-potty hill and held a plank for the six. Upon all in, the PAX sprinted up the hill 3x, with a mosey back and plank after each. MM then inquired of other PAX whether they came to work out (hat tip: Crablegs). Four PAX in succession answered in the affirmative and asked for 1 sprint extra, yielding a total of 7x sprints up the hill. Natural Ice also asked for a Bear Crawl, which YHC declined.

THE THANG #2: The PAX then mosey backed to the tennis courts and formed a circle, upon which time, Black Lung joined the group. The Thang #2 ensued. Each PAX in turn would call a number 1-10. MM would then provide an exercise corresponding to that number that the PAX would do for 1 minute. The number had to have special significance to the PAX (i.e. Tim the Toolman called 6 because he turned 60!!! today). There were two lists: Cardio and Core. I alternated between the two. Here were the numbers:

Cardio:
1. SSH
2. Plank Jack (not called)
3. Tuck Jumps
4. Mountain Climber
5. Squat Jump
6. Star Jump (not called)
7. Iron Mike
8. High Knees
9. Butt Kickers
10. Muhktars

Core:
1. V-Ups (not called)
2. Hollow Body Hold
3. American Hammer
4. LBCs (not called)
5. Scissor Kick
6. Box Cutter
7. Happy Crunchy Frogs (not called)
8. Bird Dogs
9. Leg Circles
10. Flutter Kicks

MARY: The PAX returned to the port-a-potty hill for one more sprint and a mosey to startex to finish. 1 burpee completed for Tim the Toolman (and Pep!) birthdays. Of note, Black Lung went back and did the 7x sprints after Mary.

ANNOUNCEMENTS:
1. Brewruck
2. NYD Convergence
3. LeanPax
4. New AOQ at Westeros NEXT WEEK!
5. Welcome FNG Shiplap!

COT: Many prayers offered, with Crawlspace aptly summarizing as “Everyone’s family.”

It was fun. MM Out.

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Yes! It’s Metallica

AO: westeros
Q: Pep
PAX: Salpal, Detective Pikachu, hambone, Wolfpack, Chunks, Siri, Black Lung, Vector, Red Skull, Natural Ice
FNGs: None
COUNT: 11
MUSIC DIRECTOR
Chunks

CONDITIONS
Weather: chilly but not wet

WARMUP

– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays

THE THANG

Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees

prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health

announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine

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Hey Gravity!

AO: westeros
Q: Sooie
PAX: Salpal, Chunks, Siri, Grape, Red Skull, Michelin Man, Wolfpack, Tim the Toolman, Natural Ice, Right Said, Spinal Tap, Sherlock, Black Lung, Solo Cup, Sooie, Cashcab
FNGs: None
COUNT: 16
CONDITIONS:
It’s been colder.

WARMUP:
Breathwerkins
BAC 15
BBAC 15
Don Quixote 10
Imperial walkers 15
SSH 15

THE THANG:
Pull-ups 30 sets of 1 EMOM. Between pull-ups AMRAPs of the following
Spicolli’s 3x
Squats 3x
Low plank 3x
Spicolli jumps 3x
Jump squat 3x
Plank thigh tap 3x
Leg raises 3x
Big boy sit-ups 3x
Mtn climbers 3x
Iron Mikes 1x
Burpees 1x
High/low planks 1x

MARY:
Big boys from 0614-0615

ANNOUNCEMENTS:
Mosey from Dose (Murphy road) 0530 tomorrow. See @chunks.
@Grape on Q at #iiipillars tomorrow
#no-noise-november in full swing. Never too late to get in on it.
COT:
YHC shared how No Noise November is already having a positive impact on my habits. Offered up prayer for prayer requests mentioned. Enjoyed some Sooie Brewie™️ and maybe…just maybe we witnessed what will be known as The Westeros Miracle: my thermos is 64 oz yet all 16 PAX enjoyed the Sooie Brewie and there was enough left over for a full cup when I returned home. So take a moment to day to recognize the miraculous in the mundane.

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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F&$# the DMV: Don’t Let The Gov’ment Steal Your Joy

AO: westeros
Q: Detective Pikachu
PAX: Salpal, Grape, Spinal Tap, Pep, DintyMoore, Vector, Tim the Toolman, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Zero Dark Thirty

WARMUP: Mosey to Clay Pit. Shuffle-run between bases
Grapevine-run between bases

THE THANG: Kickball!
Pax got one pitch. Fouls were outs. Every 3 outs = 10 burpees. At 100 burpees, Pax switched to squat jumps

Winner: Team 2
Play of the Game: Salpal throwing out Toolman to prevent a tie
Man of the Match: Spinal Tap for his honesty when thrown out

ANNOUNCEMENTS: lots of 2nd F events coming up. I think every Friday for the rest of the month has a 2nd F event. 3rd F challenge for November coming soon.