Category: Westeros

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Elden Ring George RR Martin Tribute

AO: westeros
Q: Natural Ice
PAX: Spinal Tap, Chunks, DintyMoore, Detective Pikachu, Supernova, Black Lung, Pep, Hayes Carll – Solo Cup, hambone, Salpal, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 12
CONDITIONS: Legendary

WARMUP: Pax skipped through the initial warm up tutorial and proceeded as Leeroy Jenkins straight to Stormviel Castle. In route Pax encountered ravenous rats, after a 10 burpee battle that resulted in our death and respawn at the Startdex.

THE THANG: Over 2 miles of running to the top of love circle and 110 burpies. We laughed, we cried, we did some pull ups, squats and dips, a dragon killed us with a meteorite. A typical day in the Lands Between.

Rannis Rise and Glintstone Dragon Adula were conquered. Pax gained the Moonveil Katana.
The journey to become Elden Lord is far from complete.

P2 TBD?

MARY: 3 minutes of straight WW1s

I am always honored for the opportunity to lead

Onward and Upwards
-Natty

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Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

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Labor Day gains

AO: westeros
Q: DintyMoore
PAX: Chunks, DintyMoore, hambone, Pep, Salpal, Spinal Tap, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Clear and pleasant

WARMUP: 10 burpee buy-in, 25 SSHs, 25 Small Arm Circles, 25 Large Arm Circles, 20 LownSlow Squats

THE THANG:
Mosey to back of school for Progressive 11s
Burpees and Lt. Dans with travel including Broad Jumps, Bear Crawls, and Skips and extending one parking space for each exercise

Mosey to The Hill for Jacob’s Ladder x 7
– sprint to top of hill for a burpee, add a burpee on each trip

Mosey to StartEx with three burpees at each speed bump and three at the flag

MARY: Each PAX contributed one exercise for a full circle Mary

ANNOUNCEMENTS: #TheKnoll Launches tomorrow in Bellevue, Convergence for 9/11 on 9/9 at PW steps, Nashville 9th Anniversary Convergence at Titan on 9/13.

COT: Playlist – https://open.spotify.com/playlist/3aCkIvOaHydcaP80vWyfW6?si=7tBFAMr7RJ-OH3LGxtdTAw

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Westeros BB – 08/14/2023 – Core movements through the decades

15 PAX and 1 FNG enjoyed some grounding core work and weighted carries to celebrate 4 decades of YHC’s life.

AO: Westeros (Elmington Park, West Nashville)
CONDITIONS: dark and lovely
PAX (16): @Pep, @Pop-A-Lock, @CubCadet, @Mermaid (from Knoxville), @Sherlock, @Grape, @Natural Ice, @Vector, @Tim the Toolman, @DintyMoore, @Supernova, @Black Lung, @Salpal, @Red Skull
FNG (1): @Shepherd’s Pie
QIC: YHC

5:30 – YHC, drowsy from too little sleep welcomed the PAX and forgot the disclaimer.

PAX reminded YHC of disclaimer on the mosey. Thank you!

WOR:
Mosey to a spot on the field and
– plank + gratitude pop corn
– 10 mountain climbers
– 10 SSH
– 10 IW

Mosey to soccer goals for bear crawls and crab walks.

Mosey back to the top of the field and circle up around the coupons.

THE THANG:
Instruction: we’ll be in a circle doing core work. 1 movement and 1 exercise for each decade of my life. One PAX at a time from the circle will do a weighted carry to large tree across the field. We have a 15# kb, 30# kb and a ruck with 20# in it. YHC showed some variations on the weighted walk: walk with weights at sides, one up/one down, at chest.

Circled up and started:
Decade 1: baby crawl in a circle then plank and 10 up and downs in cadence
Decade 2: bear crawl in a circle then plank and 10 shoulder taps in cadence
Decade 3: crab walk in a circle then 10 Freddie Mercuries in cadence
Decade 4: lunges and then 10 Carolina dry docks

Repeated 4 times (2 clockwise, 2 counter clockwise)

Warm down: mosey to the tree and back, 2x. Some high knees and butt kickers along the way.

COT:
– count-o-roma, name-o-roma
– announcements
– praise/celebration, requests, updates from the PAX
– YHC invited men to take a knee and reflect on their coming week for 1 minute … what’s in front of you, how might you need support? what might your heart be longing for this week.
– YCH blessed the men, their hearts and their week

MOLESKIN:
As I enter my 5th decade I’m thankful for the 4 that have come before it. I’m realizing more and more that to live well in the now I need take excursions back into my past and recover lost treasure, heal old wounds, forgive, honor, grieve what was or what wasn’t, remember joy and celebrate.

In other words, to be the fully integrated, whole man I want to be I need to work to restore all parts of me, some of which have been lost in the wreckage of my life.

This am was a small homage to those excursions as we rotated through 4 rounds of ground movement + exercise. Each decade of my life has highs and lows. Each of those highs and lows of my personal story is grounded in a larger story.

I’m thankful for you men and the work of F3 and the part it’s played in my personal journey over the years.

Onward!
m* out

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Baseball Arguments – 03/27/2023

PAX: Salpal, Pep, Vector, Supernova, Blueprint, Natural Ice, Black Lung, DintyMoore, Right Said, Grape, Blue Mule, Red Skull, Chunks, Siri, Detective Pikachu (QIC)

Gloom: Great

15 men argued over baseball trivia while doing merkins, squats, side straddle hops, and running. Good fun.

COT: Thanks for letting me lead on my late Birthday Week. Pray for Covenant School, those who have lost, and those who are hurting. Pray for our country’s leaders, pray for them to do the right thing(s).

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Westeros 11-28-2022: Double the Effort

The PAX returned from the Thanksgiving holiday full of turkey, stuffing, pumpkin pie and other assorted feasts. YHC needed to think of a workout theme to start the pre-Christmas workouts appropriately.  Because sometimes you have to put in twice the work to get results, today’s workout was repeated and had an appropriately doubled playlist.

PAX:  Chunks, Crawlspace, Natural Ice, Right Said, Salpal, Siri, Spinal Tap, Supernova, Tool Man, & Vector (QIC).

Conditions:   47 degrees – practically balmy

Playlist:  

History Repeating – Propellerheads (playlist theme clue)
Promises, Promises – Naked Eyes
Bye Bye Bye – *NSYNC
Rebel Rebel – David Bowie
Doctor Doctor – Thompson Twins
Mony Mony – Billy Idol
Money, Money, Money – ABBA
Girls, Girls, Girls – Motley Crue
Say, Say, Say – Paul McCartney & Michael Jackson
Talk Talk – Talk Talk
Louie Louie – The Kingsmen
Sugar, Sugar – The Archies

* Was pretty funny hearing the PAX try to determine the theme.  We went from my retirement announcement to I was becoming a banker to I was going to start running a strip joint . . . you’re thinking way too hard, my friends.

Disclaimer given and then mosey to the playground:

  • Warm-o-rama:   SSH x 20, LBAC x 10, RLBAC x 10, Willy Mays Hayes x 10 
  • Thang: 50 squats, 30 merkins, 10 pull-ups.  Run to front of school, do one burpee, return and start again.
  • 0551: Disclaimer #2 given
  • Warm-o-rama #2:  SSH x 20, LBAC x 10, RLBAC x 10, Willy Mays Hayes x 10 
  • Thang #2: 50 squats, 30 merkins, 10 pull-ups.  Run to front of school, do one burpee, return and start again.
  • Mary: Alabama Prom Dates x 10, Alabama Prom Dates x 10, Boxcutters x 10, Boxcutters x 10, LBCs x 10, LBCs x 10, J Los x 10, J Los x 10
  • Run back to startex and SSH x 10 and SSH x 10 for added measure.

COT:

  • Prayers for Baby Elijah and Salpal’s family; Praises for Supernova’s M (Happy birthday!)
  • Brewsday next Tuesday at 4:30p at 12 South Taproom
  • Next Open Tab: December 16th at Fat Bottom — topic TBD

Thanks, HIM.  Honor to lead you this morning.

SYITG,

Vector Vector

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Westeros 7-5-2021: Party in the USA

6 HIM resisted the strong temptation of the post-fireworks/beers/brats/burgers fartsack and came out to make themselves better. What better way to do that than to a Q celebrating the holiday a mere hours past?

PAX:  Crawlspace, Cub Cadet, Oatmeal, FNG Supernova, Tool Man, & Vector (QIC).

Conditions:   mid-70s. Not too humid.

Playlist:  ‘Merica!

Living in America – James Brown
American Girl – Tom Petty & the Heartbreakers
American Idiot – Green Day
American Boy – Estelle w/ Kanye
Young Americans – David Bowie
Kids in America – Kim Wilde
Born in the U.S.A. – Springsteen
R.O.C.K in the U.S.A – John Mellencamp
America – Neil Diamond
Party in the U.S.A – Miley Cyrus
Surfin’ USA – Beach Boys

Disclaimer given and then mosey to the tennis court:

  • Warm-o-rama:   SSH x 20,  Squats x 15, LBAC x 15, Seal Claps x 15, RLBAC x 15, Willy Mays Hayes x 10 OHO, Good Mornings x 10
  • Stars:  At each corner of court, do 10 star jumps, then bear crawl (you’re welcome, Cub Cadet) to next corner and do another 10.  Stop after 50. Repeat with star merkins and lunges.
  • Stripes:  Run to front of WEMS.  Round of “13s” back-and-forth in front of school with squats on one end, merkins on the other.
  • Mary:  Mosey to Startex.  American Hammers x 15, Freddy Mercuries x 15, American Hammers (again) x 15, Box Cutters x 15, Flutter Kicks x 15, and American Hammers yet again (’cause “Merica!) x 15.

COT:

  • Welcome FNG Supernova, a friend of Spinal Tap, a hospitalist at Stonecrest who got his name due to almost missing the workout due to the “riveting” podcast on Supernovas he was listening to at the start.
  • Prayers and thanksgiving for those about to travel and those recently returned.

Thanks, HIM.  Honor to lead you this morning.

SYITG,

Vector

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Westeros 2-8-2021: Art Class

Last Friday at Bomber, Blue Mule taught music class, so today at Westeros, 17 HIM learned about art – colors, to be specific.

PAX:  Vector (QIC), Ask Jeeves, BnB, CB, Crawlspace, Cub Cadet, DFrost, F3G,  Natural Ice, Oatmeal,  Porcelain, Rock Bottom, Siri, Sooner, & FNG Fancy Bikes with our running club of Pumpkin Spice & Michelin Man.

Conditions:   Balmy 28 degrees.

Disclaimer given. Mosey just beyond the port-a-potty and the sketchy parked cars for the

Warm-o-rama:  SSH x 15, LBAC x 15, RLBAC x 15, WMH x 15, Good Mornings x 10 OYO

Mosey to front of WEMS for Round 1 of the Main Event:

Main Event:
Because I always base my Qs first on a playlist and then scramble to fit a workout to the theme, this week’s theme was based on colors (My daughter deemed it “pretty cool, Dad” so I had that going for me).  So 3 sets with 3 stations representing the featured colors.  Move between the stations until the 3 songs are over.  Then move on to the next set.

Playlist in italics:  So. Many. Colors.

Round 1: Front of WEMS
Little Red 🔴 Corvette – Prince
Orange 🔶 Crush – R.E.M.
Yellow 💛 – Coldplay 

Red Station (at right end of WEMS) – 30 Squats
Orange Station (steps of WEMS) – 10 burpees
Yellow Station (at left end of WEMS) – 30 squats

Round 2: the traffic circle
Green 💚 River – CCR (the band, not the dude)
Blue 🔵 Monday – New Order
Purple 💜 Haze – Jimi Hendrix 

Green Station (at stairs at WEMS traffic circle) – 40 LBCs
Blue Station (the driveway loop) – Run around circle
Purple Station (at far end of traffic circle) – 30 American Hammers

Round 3: back to parking lot
Pretty in Pink 🎀 – Psychedelic Furs
Back in Black ⚫ – AC/DC
White ⚪Lines: Grandmaster Flash

Pink Station (at end of lot with stairs) – 10 irkins
Black Station (middle of lot by the cars) – 20 lunges
White Station (at end by greenway sign) – 10 merkins

COT:

  • Welcome FNG Fancy Bikes (EH of Oatmeal who noted FB has bikes that are more expensive than his car) – other options included “Falcon” (he was his high school’s mascot) and a riff on his role as portfolio manager (I think) for State of TN.  We were feeling fancy, hence “Fancy Bikes.”

Was an honor as always to lead you men this morning.  Glad to hear appreciation for the playlist — like to expose you young un’s to the classics now and then.  Until next time . . . 

SYITG,
Vector

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14 for MLK Day At Westeros 1.18.21

Gloom: cool but high 30s no wind isn’t too bad

Blue Mule
F3G
Siri
Michelin man
Hambone
Natural Ice
Crawlspace
pumpkin Spice
Oatmeal
Red skull
Sooner
Vector
Rich Soil
Right Said

Mosey to pick-up circle
SSH
WMH
Cherry Pickers
LBAC
rLBAC
Air presses
Imperial Walkers
Hillbillies

Dueling Doomsday Clocks

Squat holds to Up and Down by Venga Boys
(Squat hold when they say “down” and stand up when they say “up.”)

11s pull-ups on playground and burpees at top of school steps

Mosey back to startex

Dealer’s choice abs

Cafe Prius and Cafe Tacoma followed.

YHC

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Westeros – 10.12.20 – “R.I.P. Eddie Van Halen”

15 High Impact Men evaded the fartsack and got better together by posting for an overdue Eddie Van Halen tribute workout.

PAX: Blue Mule, Crawlspace, Cub Cadet, Dfrost, Drago, High Flyer, Hi-Viz, Michelin Man, Natural Ice, Right Said, Rug Doctor, Siri, Spinal Tap (FNG), Vector

QIC: Cunning Linguist

Gloom Factor: Mostly Mild and Moist.

INTRO:

At 0529, YHC called out that One Minute Warning and then exactly one minute later, a rougher-than-usual Disclaimer was given (and this is further evidence that YHC needs to post and/or Q more frequently, as has been suggested by Vector, Michelin Man, Crablegs, okay, okay, I get it). Then, a quick mosey over to the right-side of the school (right-side if you’re facing the school straight away, that is) for WOR:

WOR:

15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats
10 Good Mornings OYO

Next, YHC explained THE THANG. Simply put, we needed to celebrate the legacy of a true guitar legend who recently left this mortal coil at the relatively young age of 65: Eddie Van Halen. Thus, we would spell the name Eddie Van Halen through our workout manuevers, starting with EDDIE:

20 x El Capitans (modified so the PAX remain in place, each leg being one-half count)
20 x Dry Docks
20 x Imperial Walkers
20 x El Capitans, part deux

30 second count courtesy of Drago, then mosey to the front of the school (which is technically always the front of the school, unless you’re facing the back of the sch…, okay, now I am seriously confused, so just forget I typed that) for the VAN:

25 x V-Ups
25 x Alternating Shoulder Taps (each shoulder is one-half)
25 x Norris Merkins (i.e., Merkins on your knuckles, a la the greatest veteran of our Air Force,  Chuck Norris)

20 count courtesy of Michelin Man, then another mosey to the left-side of the school for HALEN:

20 x Humpers IC
20 x Air Press
20 x LBCs
20 x Es of the Burpee variety
20 x Nightclubs of the Moroccan variety

With plenty of time left, we took another mosey along the street toward STARTEX for an impromptu bonus segment of the THANG — we would work out to the most popular song by Van Halen, which is “Jump” (and yes, Drago, I know the song came out more than a decade before you were born, but it remains a great song):

During the verses, Squats
During the chorus, JUMP Squats (totes obvi)
During the solo by Eddie Van Halen, some Side Straddle Hops

With even more time to spare, we sprinted to the end of the lot, and then planted ourselves on our sixes for a somewhat extended round of MARY:

12 x Flutter Kicks
12 x Boxcutters
15 x LBCs
Pigeon Stretch
Newton’s Cradle IC
10 x J-Lo’s
15 x Freddie Mercury
1 Min Free Stretch

End of Workout at 0615

MOLESKINE:

An unexpectedly large turnout for YHC’s Q is both humbling and challenging but in the best of ways. It forces me to step up my game and deliver. My only hope is that we all broke a sweat and enjoyed the creativity on display (and who knows, maybe Van Halen is your new favorite band???) More seriously, I would like to thank you all for continuing to push me to be a better person by being a part of my life.

BULLHORN:

-Thoughts and prayers were given to all of those who are suffering these days in silence and are either embarrassed or otherwise unwilling to ask for help. If you haven’t heard from a friend or family member recently, please check on them. Now is not the time to be silent, men!

-Welcome to F3 Nashville, Spinal Tap! Looking forward to seeing you in the gloom more frequently (and golf clap to Natty Ice for the Emotional Headlock)!

-BOLO for a Side Straddle Hops event in the not-too-distant future. Connect with Toothless on Slack for the deets.

This is The Artist Formerly Known as Colonel Angus, signing off!

C.L.