Category: Westeros

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Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector

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Bidding IronPax 2019 a Fond Farewell

Conditions: Tinge of Fall in the early morning air

Pax: BnB, Crablegs, Crawlspace, Cub Cadet, Drago, Harvey Updyke (QIC), Hi Viz, High Flyer, Preacher Man, Reveille, Salpal, Slim Jim, T Cell, Vector

14 pax finished off the 2019 edition of the IronPax challenge, with “Sugar’s Pick Your Poison”. After 4 weeks of beat downs, the pax expressed their simultaneous gratitude and disdain for our brothers in Greenwood through 45(+) minutes of dealer’s choice pain on the WEMS football field.

Disclaimer

Warm-o-rama

Run from meeting point (side note: hoping to have the official Westeros shovel flag up and running soon…) around the park, behind the school. Grab a regulation-sized coupon from the back of YHC’s truck, carry it down to one of the gridiron goal lines.

Thang

IronPax Week 4: “Sugar’s Pick Your Poison”

    • 3 ROUNDS FOR TIME OF THE FOLLOWING:
      • 100 cumulative: merkins and/or squats
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon swings and/or bonnie blairs
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon thrusters and/or traveling lunge steps
      • 100 yard out, 100 yard back coupon carry

Even starting the Main Event at 5:37, the above was more than enough to carry the majority of the pax beyond the 6:15 mark. We understandably lost a few pax around that point, but the majority pressed on until all 3 rounds were complete, and took pride in our collective accomplishment.

Mary

Toted the bricks back up the bleachers to the truck, and rode Beverley Hillbillies style back to the starting point for CoT.

COT/Announcements:

    • 09/27 – Bourbon & Bacon Fest – contact Crablegs for details.
    • 10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. AoM podcast interview is a good cliff notes.

Pleasure to lead each of you this morning, and to bid a fond farewell to our Greenwood-curated workouts for the next 11 months or so.

-Harvey

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9/16/19: Iron Pax Week 3

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

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8/19/19: Harvey said I W.A.S. on Q

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

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Westeros 7-15-2019: Working Off the B-O-U-R-B-O-N

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

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Westeros – 6/10/19 – Junk in my barn

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.

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TGIM – Thank Goodness it’s Monday

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

 

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Westeros – 04.15.19 – “Taxman”

15 rendered unto the Q the things that are the Q’s at Westeros this morning.

QIC: Princess Aurora

PAX: Bad Boy, Bicentennial Man, BnB, Crablegs, Crawlspace, Cunning Linguist, Harvey Updyke, Hi-Viz, Pop-A-Lock, Porcelain, Pumpkin Spice, Right Said, Toothless, Vector

THE THANG:

No frills mosey to the RCC lot for a COP:

  • SSH x 15
  • WMH x 16
  • Merkins x 15
  • LBAC F/R x 15
  • SnL Squats x 15

Count off into teams of four and then mosey to the hill at Fairfax and Marlborough. Time to pay your taxes!

One member from each team would run the hill up to Acklen while the rest of the group performed AMRAP of the following:

  • Thighmasters
  • American Hammers
  • Cross(X)Fit Merkins aka Hand-Release Merkins

When runner returns, pax rotate to the next exercise until each member has run. RnR two more times, but not without an audit after each round!

  1. Burpees x 15
  2. Jump Squats x 15
  3. Clerkins x 15

Line up for an Indian Run down Marlborough to Elmington and then medium mosey back to the lot for Mary.

  • Flutter Kicks x 15
  • Hello Dollies with arms pointing up x 15
  • Leg Raises with arms overhead x 15

COT/BOM

MOLESKINE:

A few highlights: Right Said and Crawlspace just can’t get enough of the Indian Run. AMRAP American Hammers are terrible. Nice to have BnB back in the fold. Crawlspace is trying to cop that Bad Boy look with the new ‘do.

BULLHORN:

  • 4/25 – Leadership Lunch with Tom Ward, CEO of the Oasis Center, at Crievewood Baptist
  • 5/4 – The Gauntlet CSAUP in Nolensville
  • 5/27 – Memorial Day Murph CSAUP Convergence Extravaganza – Murph, WOD, Speed Ruck. Come for one or all!

PA out.

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The Scorpion – 03.23.19 – “Success”

In what was arguably perfect weather, 23 PAX conquered F3 Nashville’s inaugural “Wild West” CSAUP, The Scorpion, this weekend and celebrated with McDonald’s and a birthday song. Special appearances and support from three other PAX.

QIC: Crablegs, Porcelain, Princess Aurora, Pumpkin Spice, Vector

PAX: Bad Boy (Stonewaudible), Bagger Vance (30#), Big Bang (30#), Black Lung, Blue Mule, Brother-at-law (Stonewaudible), Crawlspace, Cunning Linguist, Floppy Disk, Hambone, Hi-Viz (Photography/Sag Wagon), Leatherneck (30#), Ludwig Von Oshkosh, Mystery Machine, Pop-A-Lock, Reveille, Right Said, T-Cell, Tampa Libra, Tiny Dancer (30#), Trapper Keeper

THE THANG:

Princess Aurora

Following a PAX count, the usual disclaimer, and some extra instructions for the undertaking at hand, YHC took the PAX on a medium mosey up and around the Hill of Sisyphus and back to the Great Lawn for a COP, all exercises IC:

  • SSH x 43 (HBD BV!)
  • Chinooks x 10
  • Overhead Press x 10
  • Reverse LBAC x 10
  • Peter Parker x 10
  • Imperial Walkers x 10
  • Overhead Squats x 10
  • Newton’s Cradle x 10

Porcelain (Titan)

In the epicenter of the Athens of the South, this Q was heavily inspired by famous Greek battles and the years in and means by which they occurred. PAX divide into three teams and grab a picnic table, their ship for the battle. Whilst making their way around the entirety of Lake Watauga, PAX must complete as a team the following exercises and reps, avoiding the enemies’ attempts to block them along the way:

  • 490 Carolina Dry Docks
  • 480 Exaggerated Leg Raises
  • 300 Box Jumps
  • 479 Merkins

Winning team gets fewer burpees. Called for time (Qvantage: YHC)

2.5 miles to Westeros with a quick detour around Love Circle (for about half the PAX. Instructions clear for several, but not clear enough for all. YHC will own it.)

Pumpkin Spice (Westeros)

Making up for lost time, Pumpkin Spice dished out this short doozie:

  • Burpee Broad Jump down the sidewalk ~50 yards to WEMS steps
  • Crawl Bear up stairs
  • Sideways Bear across
  • Bear Crawl down stairs
  • Burpee Broad Jump another ~30 yards

Flutter Kicks for six and mosey back to start.

2.1 miles to Bomber.

Vector (Bomber)

A HIM known for his musical Q’s (and cues), Vector started the PAX off with a buy-in of 19 Burpees and 27 Squats paying homage to the AO’s former life as an airport created in 1927. With that out of the way, PAX were instructed to do three sets of Sevens, holding People’s Chair between each set and enduring the promised cheesy 80s playlist:

  • Set 1: Bulgarian Split Squats/Overhead Squats
  • Set 2: Merkins/Big Boy Sit-ups
  • Set 3: Erkins (variant spelling on Irkins originating somewhere near 51st and Nevada)/Rows/Pull-ups

2.5 Miles to Atlantis

Crablegs (Atlantis)

Short on time, but not on spirit, Crablegs closed the CSAUP out with two Atlantis signature exercises and a tribute to birthday boy Bagger. Quick hop over to the swings for Steve Irwins x 43. When you’re not rowing, Moroccan Night Club like a boss.

All in, and the CSAUP is complete.

COT/BOM

MOLESKINE:

Thank you to everybody who posted for this event as it’s been a long time coming. Nashville’s last AO-to-AO CSAUP was the original Ironclad in 2015, an event that introduced to F3 a curious bystander walking with his kid through Centennial Park. That bystander was none other than the HIM we came to know as Crawfish. YHC likes to think at least one guy saw us out there and thought to himself, “I need to know more.”

Hearty tclaps to Hi-Viz for playing photographer/videographer/support vehicle/catering. It’s a committed man who wakes up at 6am on a Saturday to walk around snapping photos of guys doing stupid and hard things. Or maybe it’s just a sadist. I’m banking on the former, though.

By my numbers, we had almost 11 miles including the workouts. Not bad! Also, excellent job by all the Qs coming up with four very different workouts and being willing to adjust on the fly. The Scorpion next year will be the chance for some new HIM to show us what they’ve got!

BULLHORN:

  • Wed 3/27, Mental Health Day at all your Wednesday AOs. Qs will end about 5 minutes early to allow for an extended COT. The purpose of this will be for folks to discuss the topic of depression.
  • Fri 3/29, 12th Man Leadership Lunch with retired US Army Ranger, John Belman.  11:30 at Richland Country Club. Link to RSVP. See more details on the Slack #leadership channel or contact Bagger Vance.
  • Sat 4/13, Warpath CSAUP with the Franklin Boyz
  • Sat 5/4, The Gauntlet CSAUP with the Nolensville Nard Dogs

PA out.

 

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3/25/19: Westersoloing

Location: Westeros

Conditions: 50s and soggy

QIC: Pumpkin Spice

PAX:

Bad Boy, Bareback, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Harvey Updike, Hi Viz, Princess Aurora, Porcelain, Toothless

THE THANG

After a brief disclaimer, the PAX moseyed around to the back of the school for some Warmorama.

Warmorama :

  • SSH x 15
  • LBAC x 15
  • Chinook x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • High Knees x 15

Seeing as YHC will be heading off to (what he thought was) an F3 desert for vacation (until Hi Viz kindly informed him otherwise) for the next 10 days, I organized a workout that someone can accomplish on their own when the unfortunate occasion arises where there are no PAX to be found. You can think of it as a solo Dora — Dora the Explorer? We started at the playground, doing one exercise and then running around the traffic circle in between each set:

  • 25 Pull-ups (run and repeat)
  • 50 Merkins (run and repeat)
  • 75 LBCs (run and repeat)
  • 100 Squats (run and repeat)

Between each different type of exercise, PAX waited for the Six. After completing the above exercises, we moseyed back to the shovelflag and it was all she wrote

MOLESKIN

  • The Merkin is the quintessential F3 Exercise. If we should be able to do anything right, it’s a Merkin. It’s always good to reflect on and be in tune with your own form throughout a  workout, and we should all do our best to prevent letting our form slip. Speed is not the goal — proper form is the goal. If you have to take a pause in order to avoid compromising your form, do that. We collectively paused for a refresher on perfect form for the Merkin with the help of none other than Blue Mule showing us how to get it done. Don’t cut corners just to finish faster or to finish first — do it right, and you’ll get better that way.

BULLHORN

  • Tclaps to PA for organizing The Scorpion (and whoever else worked behind the scenes in addition to Hi Viz) — it was a great event and we all got better!
  • PA’s family is headed back from Aspen today, prayers for safe travels!
  • Vector’s basketball team (the team which shall not be named) nearly lost in the Round of 32. He is sure to have had some palpitations during the game, let’s hope he’s alright.
  • On this Coming Friday we have the 12th Man lunch. Cadre Belman will be sharing his Leadership lessons from his time as an Army Ranger, which includes the Battle of Mogadishu aka Black Hawk Down. HC now if you haven’t done so already: http://evite.me/MBdjxuDw2H

– Pumpkin Spice