Category: Westeros

Dec 2, 2019

Gloom: a wet 39°

PAX:

Tcell, Cub Cadet, Vector, Siri, Harvey Updyke, Drago, Reveille

QIC: Crawlspace

Warm up: quick jog to the parking lot, side straddle hops, Willie Mays Hayes, cherry pickers, squats, lil baby arm circles, shanooks, air presses, reverse lil baby arm circles etc…

Work: Indian run to Love Circle – after summiting:

• 75 merkins
• 75 burpees
• 75 jump squats

*option to trade in 1 Love Circle lap for 15 reps of any exercise

Then mosey back for Mary!

Mary: leg raises, lbc’s, hello dolly, American hammers, hcfrogs, etc

COT:   Sign up for Rev’s gentleman’s feast as he is very generously picking up the bill if you RSVP, right Rev?

4:13 dinner this week??

SYITG,

YHC Crawlspace

Location: Westeros

Conditions: 70 degree humidor

QIC: Pumpkin Spice

PAX: Black Lung, BNB, Crablegs, Cub Cadet, Drago, Hi-Viz, Porcelain, Reveille, Right Said, Slim Fit (FNG), T-cell, Vector

THE THANG

Warmorama : Early PAX did some LBAC, rLBAC, Michael Phelps, and general stretching to account for the lack of warmorama time allocated for Iron Pax Week 3.

PAX collected their coupons and moseyed over to the playground for the main event — AMRAP of the following exercises in 43  minutes:

• Pull-ups x 10
• Burpee Coupon Jump Overs x 15
• Coupon Curls x 20
• Coupon Squat Thrusters x 25
• Gas Pumps (reverse crunches) x 30

Those nursing upper extremity injuries did the following exercises instead:

• 90-Degree Leg Raises x 10
• Toe Tap Coupon Jump Overs x 15
• American Hammers x 20
• Couponless Squat Thrusters x 25
• Gas Pumps (reverse crunches) x 30

MOLESKIN

• T-cell rocked out a group best of 610 reps
• Welcome FNG Slim Fit, who crushed his first workout
• T-claps to Crablegs for bringing Electrolyteria — which enjoyed an unprecedented mid-workout utilization by multiple PAX
• Comments were made that Blue Mule would have destroyed this workout. But, alas, he’s off in Eastern Europe taking names

BULLHORN

• Continued prayers for Porcelain’s 2.0 and M to continue in their good postpartum health
• Porcelain’s dog just had a splenectomy. Did they also get their appropriate vaccinations for encapsulated organisms? I think I heard Vector offering his personal supply of immunizations.

– Pumpkin Spice

Location: Westeros

Conditions: Low 70s and not as humid as it could have been

QIC: Pumpkin Spice

PAX: Bad Boy, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Porcelain, Reveille, Right Said, Siri, TK, Vector, WL – Brown Shorts (F3 Swamp Rabbit, AKA Greenville), WL – Padre (F3 Swamp Rabbit, AKA Greenville)

The night before we converged upon Westeros to exercise our minds, bodies, and hearts — we collectively discovered that Pumpkin Spice would be on Q in the morning, myself included. Harvey Updike was strategically absent to avoid his solo Burpee Apocalypse punishment for such an ambush Q-signment. But, alas, we were all better for it. Moreover, part of the workout was themed around the fact that Harvey said I “WAS” going to Q.

THE THANG

After a brief disclaimer, the PAX made their way towards Love Circle, stopping at the bridge over 440 for some Warmorama.

Warmorama :

• WMH x 10
• Good Morning x 10
• High Knees x 10
• Butt Kickers x 10
• Imperial Walkers x 10
• Hillbillies x 10

We moseyed a little further to the frequently visited intersection just about 200m short of the stop sign that dead ends in to Love Circle.

The Main Event

The PAX paired up to complete a WAS themed workout. On PAX would Bernie up the hill to the stop sign (~200m) and then run back down to the start. The other partner would perform an exercise at the starting point until their partner gets back. Flapjack until both have travelled and done the exercise. This cycle was repeated for three exercises:

• WWIs
• American Hammers
• Squats

I led the PAX in some Mary while we waited for the Six. After the Six was in, we Moseyed to the top of love circle for some Mary, assuming People’s Chair while waiting for the Six.

• American Flutters x 30
• Freddie Mercuries x 35
• Box cutters x 20
• Cutter boxes x 20
• Happy Crunchy Frogs x 10
• Stretch out the groin and the quads

After completing the Mary, we moseyed back to the Shovelflag for COT. Blue Mule led the PAX in some more Mary until I got back with the Six.

MOLESKIN

• Many guffaws were heard once the WAS travelling was announced. The PAX completed this exercise like champions nonetheless.
• Reveille estimated our 200m distance was a quarter-mile. Maybe next time I’ll give us a quarter-mile Bernie, Rev. Great idea.
• The PAX enjoyed meeting our WL’s today, finding out they are in town for the Sing conference for worship teams at churches from all over the world. Pretty cool.
• Porcelain came in a little too hot to the workout and somehow magically found us over a half-mile from the Shovelflag. Some serious navigation and tracking skills there.

BULLHORN

• Be praying for Siri’s family, especially his brother and sister-in-law Nathan and Hannah. They just lost their newborn child after complications from an unexpected delivery. We’re here for you, Siri.
• As teachers and students are going back to school, let’s be praying for them in this important start to the year! Also be praying for Vector to find some excellent podcasts in his new hour-plus commute to FRA and back.
• September 14th is the 5-year convergence at Stonewall. Be there, or Fartsack and let us make fun of you for the rest of your live long days. PA wanted 100 PAX. Let’s give him 150.
• The Swaggy P games are in full effect tomorrow at iii Pillars. This is an effort to drive better attendance on Tuesday/Thursday workouts. See you all there!
• It was an honor to lead you HIM today, as always. Excellent work! Way to push yourselves and each other.

– Pumpkin Spice

8 HIM felt the fine mist from Barry’s Eastern Front and were a welcome sight after being DR last week on vacation with my extended family.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet (Back after 3 weeks DR), Crablegs, Pumpkin Spice (Chippendale right out the gate – Spice Factor Under Par this morning), Drago, Bicentennial Man.

Conditions:   76 degrees, light mist . . . perfect.

Disclaimer given. Mosey to tennis court for the

Warm-o-rama:  SSH x 15, WMH x 12, Good Mornings x 10, LBAC x 12, Overhead Claps x 12, RLBAC x 12.

Mosey to Playground to start the “cleanse.” On vacation, I informed the PAX that I had enjoyed a bit too much bourbon, so they were going to help me work it off.  As the mumblechatter commenced later in the workout, I informed them that they were lucky I didn’t make them work off the dirty martinis and cigars too . . .

First Round:
B:  Box Jumps
O:  Overhead Squats
U:  down Unders

Start with 1 each and repeat up to 10 reps.

Playlist:  Because I have been accused of playing “old” songs on my playlists, I asked my kids to make their own playlist for me, with the hope of having more of what the “kids today” like to listen to.  First up:  my son Thomas’s playlist.  As you can see, the apple doesn’t fall far from the tree . . . 

TNT – AC/DC
I Want You Back – Jackson 5
September – Earth, Wind, & Fire
Back in Black – AC/DC
Immigrant Song – Led Zeppelin
ABC – Jackson 5
Boogie Wonderland – Earth, Wind, & Fire
Hells Bells – AC/DC

Second Round:  
R:  Ring of Fire (last week when I did post with F3 PAX from Knoxville and B’ham in Seaside, this was a crowd pleaser):  Merkins starting with 5 reps around circle while PAX holds high plank.  Work down to 1.  Repeat for Wide Merkins.

Third Round:
B:  Burpees
O:  Overhead Pull-Ups
N:  “Normal” Dips

Start with 1 each and repeat up to 10 reps.

Extra Bonus Round:   Having missed HIM Cub Cadet who was DR for 3 weeks, we performed a special set just for him:

Mosey to front of school stairs.  5 irkins, bear crawl up stairs, 5 merkins, bear crawl down stairs, 5 derkins.  Mosey to shovel flag with a hill sprint for added measure.

 Mary:  Flutter Kicks x 12, Crunchy Happy Frogs x 12, Russian Twists (c/o Drago) x 12, Boxcutters x 12

COT:

• Lift up the 12:  Pumpkin Spice thankful for 5th anniversary, sister’s wedding (and move to Nashville).  Crablegs thankful for career change and navigation of the issues therein.
• Porcelain Potluck this Saturday at 6pm — details and sign-up on Slack – he must already be hard at work preparing, seeing how he missed out after his HC . . .
• Libeery on the 23rd
• Added my thanks for my family and being able to spend time with them (and how sometimes it makes you drink more bourbon . . .), thanks for my son and his music taste, even if he played songs older than I usually do, and thankful for the men of F3.

Was an honor as always to lead you men this morning.

SYITG,
Vector

11 Pax on a damp, humid Monday

QIC: Cub Cadet

PAX: Crawl Space, Trapper Keeper, Pumpkin Spice, B&B, Vector, High Viz, Porcelain, D-frost, Crab Legs, Reveille

The Thang

Extended Play Disclaimer

Warm Up: Mosey from AO to back soccer field, 50 SSH, 10 WMH, 15 GM, 15 Windmills, 15 Hairy Rockettes, 30 sec SOYO, 1 min Merkins at own pace

The Workout

Staying on soccer field, pax pair up behind objects on a line. Object included Jeep Tire, ATV Tire, 5 gallon water jug, filled sandbag, 20# container of chicken feed, 20# ammo can full of rocks, and a 4”x4”x3’ beam.  One pax runs / pushes / carries object 50 yards to other side of field, other pax in pair does a moving exercise to the other side.  Moving exercises included: lunges, frog jumps / jog, sprint, backwards jog, side-shuffle, and carioca. At opposite end, do LBC waiting for all in.  Partners switch, with alternate carrying object back down the field while first partner now does moving exercise.  At starting end, do high plank waiting for all in.  Move one station / object to the right and repeat thru all 7 objects.

As an impromptu interlude, conduct modified bear crawl / low crawl / baby crawl on-line looking for High Viz’s wedding band which flew off due to the high speed at which he was conducting his Jeep Tire. Treasure was recovered safely within 3 minutes.

Repeat set as above, changing exercises at the ends of the field to SSH and wide Merkins, while waiting for all in.

Last man up run from field, around school, traffic circle and back to AO.  Last man ran with 8# medicine ball, leaving it at the front end of the line on ground for last man to pick up.

Wrapped up with 30 flutter kicks.

Announcements: Leadership luncheon and other events greater than 30 days out.

Prayers for: Alicia (co-worker of Q), Vector Family travel to Peru, Spicolli, and Gilligan.  Prayer of thanks for recovery of High-Viz’s wedding band.

PAX: Pop-A-Lock, Nibbler from F3 Charlotte, Right_Said, Crawlspace, HighViz, Vector, Harvey Updyke, Deep Frost, Bad Boy, Pumpkin Spice, & YHC TheJeweler

QIC: TheJeweler

Conditions: About 70 degrees and not too gloomy if I’m being honest

Disclaimer: I’m not a pro, do this at your own risk, modify as needed, don’t die or sue me.

Warm-O-Rama: Mosey from the main parking lot around the field in front of the school to the tennis courts… circle up: SSH, WMHs, Hill Billies, BACs (F & R), Air Presses, Good Mornings.

To get the arms warmed up (b/c we planned to use them extensively later on… NOT) we grabbed some fence on the court for 10x hand stand pushups.  Then we lined up on the near side tennis court doubles line and we side bear crawled across both tennis courts… the catch is each time you hit a white line you did merkins… the merkins done as a count down… first line was 10, second line was 9 and so fourth to the last and 10th line where you only did one.  At the half way point you rotate the side bear crawl around Pi Radians (that’s for you Pop-A-Lock).

Ok the THANG: We jogged back to the far corner of the main parking lot (near where we started).  Since I was feeling generous this morning, that counted as our 800m (it’s 830m around the park).  We did 80 SSH, ran a 700m – 70 air presses, (for time we skipped the 600 & 500), 400m – 40 squats, 300m 30 merkins (10 regular, 10 wide, 10 diamond), 200m – 20 lunges, 100m – 10 burpees… mosey back to the start.

MARY: 10x WW1s, 20 Flutter Kicks, 1 min low plank…. TIME!

Excellent work gents!

Announcements & Prayer Request: MD Murph, Ludwig’s wife having surgery this week.  Definitely forgetting some stuff here gents… many apologies.

Pleasure to serve and be served!

YHC ~ TheJeweler