Category: Westeros

Temp: 32
Gloom Factor: High

Spirits: Good

Mumblechatter quality: Excellent

PAX:

Bad boy
Crawlspace 
Vector 
Bicentennial Man
Crab Legs
Pumpkin Spice
Hi Viz
Porcelin
Ham bone
QIC: Right Said

Mosey to school pickup circle (the long way)
SSH
LBACs – forward, back; overhead presses
Willie Mays Hayes
Cherry Pickers

Thang:

Partner up
DORA
100 Burpess
200 LBCs
300 Squats

Run to the 440 bridge, turn around and Indian run back to Elmington

Mary:

Dealer’s choice ab circle

1 minute high plank to finish off

Announcements:

Bad Boy shared takeaways from My 3:59

Libeery next Tuesday at Fat Bottom. Read Freed to Lead. 

-Right Said

Conditions: Lots of wind + little heat = solid gloom
PAX: Hi-Viz, Porcelain, Bicentennial Man, Pumpkin Spice, Crablegs
QIC: Crablegs

Starting in the main parking lot, we shook some holiday rust off with a mosey to the back court, AKA Crabtrap, for some WOR including: SSH, WMH, Cherry Pickers, LBAC – F/R, Squats

Next was a mosey to the other cage where the chainlink fence provided ample relief from the elements.

PAX line up on the tennis courts for a ladder of Agassis, 2 courts wide.

• Agassi, 1 burpee. Agassi, 2 burpees…repeat up to 8 burpees.
• Agassi, 10 LBCs. Agassi, 20 LBCs…repeat up to 50 LBCs
• Agassi, 5 Merkins. Agassi, 10 Merkins…repeat up to 25 Merkins

We escaped the cage for a brief mosey around the soccer field and back up to the lot for Mary. PAX alternated exercises until we hit time.

• Box cutters x 25
• Flutter kicks x 25
• JLo x 25
• Alt Heel Tap x 25
• Freddy Mercury x 25
• Alphabet (only to Y)
• Finish with Perfect form in the peoples chair til the end ~40s.

 

NMM:  Thankful today for the accountability of this group of men to get out there and embrace an exceptionally gloomy day. Looking forward to some redemption at #TheHill on Thursday.

BH (shamelessly copied from BV):
1 Dec STONEWALL MOVES TO FT NEGLEY: this week only due to Winter Warmer
1 Dec BV’s Tacky Christmas Party
7 Dev Umbrella hosts First Friday, 12th Man lunch at Richland Country Club $20/man buffet w speaker (see attached)

9 HIM laughed at the weather conditions after experiencing Bomber last week.

QIC: Crablegs

PAX: Blue Mule, Right Said, Crawlspace, Hi-Viz, Studio 42, Vector, Pumpkin Spice, Bicentennial Man

WAR:

Meandering Mosey to shake off the cold, followed by:

• SSH x 20
• WMH x 10
• Cherry Picker x 10
• LBAC F x 20
• Air Press x 20
• LBAC R x 20

 

THE THANG:

Utilizing the circular driveway near the gym, PAX started with a base of 5 Burpees, 10 Merkins, 20 Squats. Each round was followed by a trip around the circle  and 1 more rep to each exercise.

Round 1: 5 Burpee, 10 Merkin, 20 Squat, Bearcrawl to the halfway point the circle and run out the rest

Round 2: 6 – 11 – 21, Lunge to the halfway point of the circle, and run it out.

Round 3: 7 – 12 – 22, Broad jump to halfway, run it out

Round 4: 8 – 13 – 23, Side Travel Hops to half way, switch direction and continue the travel hops

Round 5: 9 – 14 – 24, Little Baby Arm Travels, running to the halfway mark with forward rotation, then reverse at half way and continue the run to the end

Round 6: 10 – 15 – 25, finish with a full sprint for the length of the circle.

Mosey back down towards the west side of the park and finish off with a splash of Mary: 25 American Hammers and a sprint up the hill to the shovel flags.

 

BULLHORN:

• Pumpkin Spice Co-VQ on Wednesday at Titan
• Be on the lookout for a possible OTB on Thursday at West Park
• Cunning Linguist has been hard at work planning his VQ for Bomber this week

9 PAX ventured outside the warmth and safety of the fartsack on this slightly-above-freezing morning (at least is wasn’t windy and raining).

Namely:
Studio 42
Blue mule
Bicentennial man
High viz
Crablegs
Vector
Minnow tank
Right said
Porcelain

QIC: Right Said

Warm up:
Mosey to school pick up circle
SSH
LBAC
Reverse
Overhead clap
Seal clap
Willie Mays Hayes

The Thang:
Mosey to Love Cir
5 burpees at stop sign
Merkins
Mountain climbers
Squats slow and low
Lunges

Mosey back to Elmington:
Plank and wait at first stop sign
Indian run back to Elmington

Mosey back to parking lot
15 minutes of Mary: dealers choice ab work

Leadership lesson learned: a leader must not only say when to start, but also when to stop.

Coffeteria at Dose: highbrow discussions over caffeine

RS

PAX: Right Said, Blue Mule, En Fuego, No Bars, Cockpit (Both visiting from F3 Swamp Rabbit in Greenville, SC.)

QIC: Hi-Viz

Conditions: PDP (Pretty Damn Perfect)

Mosey to front steps of the school.
SSH X 30 IC
Squats X 20 IC
LBAC X 15 IC
Reverse LBAC X 15 IC
Good Mornings X 20 IC

Hold People’s Chair for a minute.

Mosey to the tennis courts.
Quarter Pounder 1 (Bear Crawl between stations.)
-25 Merkins
-50 Squats
-75 Carolina Dry Docks (#CrowdPleaser)
-100 LBCs

Quarter Pounder 2 (Lunge Walk between stations.)
-25 Merkins
-50 Squats
-75 Monkey Humpers
-100 Flutter Kicks

Hold Bridge for a minute.

Mosey to the drop-off loop.
7s: Merkins on one side of the loop. Squats on the other.

Mosey to the parking lot.

Done.

NMM: Nice to have No Bars and Cockpit with us from Swamp Rabbit. Great effort all around.

Have a great week.
Viz

70ish, clouds, gloom, but no rain yet.  Yours truly QIC Porcelain was motivated to demonstrate how to make people hate music.  The dancers in the circle were: PA, TK, Bad Boy, Reveille, Studio 42, Crab legs, Hawkeye, megatron, soft wood.  Disclaimer before play was hit on the designated playlist.

warmarama: Blacked Eyed Peas Let’s Get It Started run.  Every time they say “started” jump squat.  Got into the tennis courts just in time for Moby, Porcelain to come on for some calming COP.  20 windmill, 20 ssh, 20 little baby arm circles, 20 overhead arm claps, 20 reverse little baby arm circles, 15 good mornings.

The thang: music continued no rest for the wicked between songs.  Next up my deep version of sally.  Moby Flower “up” = stand, “down”=squat femur parallel to ground, “ground”=deep squat as low as you can with knees back chest up.

The Police Roxanne hold plank “Roxanne”=merkin, “red light”=plank jack.

Eminem&Rhianna Love the Way You Lie on your 6.  Rhianna singing=flutter kicks.  Eminem rapping=WW1 sit-ups.

AC/DC Thunderstruck ssh in place.  “Thunder”=burpee.  Moleskin: yes, Rev, thunderstruck counts as thunder too.  Shifted to run in place during about halfway through.

Drowning Pool Bodies hold the downward dog yoga position because this song is so relaxing.  “Let the bodies hit the floor”=donkey kick. Counting “1,2,3”=Carolina dry dock on each number.

Cupid Cupid Shuffle lunge walking around the volleyball court.  “Down”=air squat, “left, right”=lunge in that direction, “kick”=like the dance or pistol.  I didn’t see anyone pull it off.

Mosey to playground.  Partner dance, buddy up.  Mark Robson & Bruno Mars Uptown Funk Dora style 100 pull-ups runner up the short steps.  Pull-ups add on “uptown funk”=hanging knees to elbows.  Continued exercise in to Daft Punk Get Lucky with same stipulation.  Plank and wait for 6 then mosey toward the cars.

Michael Jackson Beat It mosey.  “Beat It”=merkin.  Arrived back with time and music left hold plank for Mary and maintain merkins to time.

Pray for me that I don’t quit my day job quite yet.  Sixth man Hawkeye is raised up and ready soon for the next leg on his mission to Cameroon to help train surgeons there.  Next stop is France for language training.  Always an honor to lead you men.

(Thanks to Porcelain for naming this Backblast, in what was either a moment of inspiration or exasperation. Either way, well done.)

Conditions: Pristine.

PAX: Porcelain, Bad Boy, Studio 42, Keep The Change, Trapper Keeper, Harvey Updyke, Blue Mule, Vector, Hawkeye, Walker (Visiting from Rock Hill, SC!), Da Vinci

QIC: Hi-Viz

DISCLAIMER

Mosey to the tennis court for WOR.
SSH X 38 IC
Good Mornings X10 IC
Squats X 20 IC
Merkins X 10 IC
Carolina Dry Docks X 20 IC
Mountain Climbers X 20 IC
Air Presses X 10 IC

THANG
Mosey to the field for 11s.
Hand-Release Merkins on on side, Lieutenant Dans on the other with a full run across the field.

Plank and wait for the 6.

Line up. Bear Crawl to the mid-line. Monkey Humpers X 25 IC. Rinse & Repeat back to the start line.

Line up. Duck Walk to the mid-line. Carolina Dry Docks X 25 IC. Rinse & Repeat back to the start line.

Mosey to the parking lot for Mary.
Flutter Kicks X 20 IC
LBCs X 20 IC
Boxcutters X 10 IC
Plank Variations
J-Los X 20 IC

Done.

COT/BOM

Bullhorn:
-Great to see Hawkeye back this morning. Keep him and the family in your prayers as they navigate the visa process in Atlanta in the coming days.
-Strong work all the way around. Nice to have Walker visiting (and setting the pace) from SC. #Respect
-Q sheet is looking a tad sparse. Need some guys to step up and sign up. Studio 42 has his VQ on Wednesday at Titan and I’ll be co-Qing with TK at Bomber on Friday, which is also #FriendlyFriday. Let’s get those EHs going and keep the momentum on the West Side going…

Moleskine:
YHC turns 38 today, and the older I get, the more thankful I am for men like you who want more — and better — for their lives.

It’s an honor to hang with you.

SYITG.

Westeros 30 July: 14 PAX rinse and repeat Indian run and merkins

14 Pax: Blue Mule (Q), Vector, T-Cell, ABC, Porcelain, Studio 42, Keep The Change, Right Said, Trapper Keeper, Crab Legs, Rocket League, Reveille, Bicentennial Man, Hi-Viz

Mid 70s with average humidity – about the best conditions you could hope for in the South in the summer.

Extremely simple Q.

Mosey from start to school circle.

Warm-o-rama: Squats, Willie Mayes Hayes, side straddle hops, imperial walkers, bumpkins, and arm circles to get the blood flowing.

Indian Run from School to Lover’s Circle — ~1 mile, mostly up hill.

Circle of Pain: 10 overhead arm claps in cadence followed by 10 merkins. Rinse and repeat, adding five repetitions each time. Stop when complete 30 repetitions. That’s 100 total exercises.

Indian Run from Lover’s Circle to School — ~1 mile, mostly down hill.

Circle of Pain: Rinse and repeat.  Brings exercise count to 200.

Sprint from school to parking lot.

… And that’s about all there is to it.

SYITG

Blue Mule