Category: Westeros

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Westeros 02 APR 2018 — 6 PAX Own Coupons

Westeros 02 APR 2018 — 6 PAX Own Coupons

PAX:  Blue Mule (Q), Reveille, T Cell, Right Said, Bad Boy, En Fuego

I turned 31 last month.  This week is the BLUE MULE WEEK OF COUPONS to celebrate.  This was work out one of four.

Weather was about 40 degrees and drizzling.  Sun was not up.  Very gloomy.

The PAX managed three coupons during this post.  Each coupon was a set of six wrapped bricks, weighing approximately 25 pounds.

Start with mosey from parking lot around park to side of the school.  PAX traded off with who carried coupons.

Warm-o-rama:  squats, Willie Mayes Hayes, arm circles front and back, seal claps, good mornings.

Disclaimer:  have fun, pace yourself, don’t hurt yourself, modify as needed.

Coupon Event One:  31 Coupon Burpees:  All PAX pair up.  Each pair must do a combined 31 burpees with the coupon.  If you are waiting your turn for burpees, you must do side straddle hops.

Coupon Even Two:  31 Coupon Duck Walks:  All PAX pair up with a different person this time.  Each pair must do a combined 31 trips from the wall to the side walk and back doing a duck walk and holding the coupon, approximately 20 meters total duck walked.  Round is completed when the coupon is duck walked back and forth 31 times.  If you are waiting your turn then do merkins.  This round got the PAX all huffin and a puffin.

Coupon Event Three:  31 Sprints.   All PAX pair up with a different person this time.  Each pair must do a combined 31 sprints to the parking sign and back, approximately 50 meters total sprinted.  Round is completed when the coupon is sprinted back and forth 31 times.  If you are waiting your turn then do wall sits.

About this time one of the PAX said “Blue Mule, why didn’t you turn 9?”

Coupon Event Four:  62 Overhead Presses.  All PAX pair up with a different person this time.  Each person must do 62 overhead presses.  If you are waiting your turn then do side straddle hops.

Coupon Event Five:  31 Thrusters.  All PAX pair up with a different person this time.  If you are waiting your turn, then hold plank.

Coupon Mosey back to start, then do 10 burpees, and that’s all she wrote.

Gentlemen, it was a pleasure leading you.  SYITG.

Blue Mule out.

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Threes Company

Q- T-Cell

Pax – Blue Mule, High Viz, Porcelain, and Bicentennial Man.

The 2.0 turned 3 this weekend. Since I haven’t stopped eating cake since Friday, it was time the PAX helped me work off his 3rd birthday. It was snowing. Blue Mule was wearing summer attire. He said his app this morning read 50 degrees. Crap app.

The Thang:

Mosey round the back half of the school to try and find some shelter neath the gym overhang. It sort of worked.

Squats X 30 IC, SSH X 30 IC, WMH X 10, Imperial Walker X 30 IC, Merkins X 10 IC and some tiny and big baby arm circles. Mosey to the tennis courts.

The plan was for 3 laps around the two courts. Broad jumps down the sidelines, LT Dans down the baseline, and ending with a suicide. We got thru 2 of these but we were eating time and needed to make it to the hill, so we pressed pause and headed for Love Circle.

Ran to the base of the road leading to LC. The plan was for 3 trips up with 10 burpees between sets. After 2 trips, we were all thankful the 2.0 didn’t turn 5, or 12. But he will one day and that day will suck for Westeros.

After finishing there, we ran back over to the tennis courts to blow out the candle on our 3rd trip around the court. No time for Mary as we headed back to the cars for COT.

Moleskin

YHC is a man of the people and kept the PAX dry, so it was a leg heavy day. Although the workout was rep light, the trips up the hill are worth the price of admission alone.

Bullhorn:

Need to get a Q signed up for Titan on Wednesday. Vector makes his VQ on his 48th birthday on Friday. Be there!

Still room to join us at the Ruck in Nashville.

30 degree weather, snowing, dark, and a time change to mix in makes this Monday a tough one. Grateful for the guys who made the decision to get up and get better. I wouldn’t have been out there if it wasn’t for you. Thank you.

As I shared coffee with Bagger Vance this afternoon, was reminded once again it’s more than a workout fellas. Don’t ever forget that. Grateful for each of you .

SYITG.

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Glad We Ain’t Norway

QIC – T-Cell

The Pax – Hi-Viz, Crawfish, En Fuego, Blue Mule, Porcelain

Looks outside at the house, heres the patter of rain, cusses under his breath, walks outside, feels nothing but dry and 47 degrees. That’s a win.

The Thang:

After some Amy Grant mumble chatter, we headed out of the parking lot and straight into a dead end. Not a good start to the workout. Circled back and headed toward the school. Twas a good thing because Porcelain rounded it about the same time as we did. The dead-end saved him some searching.

Warm-O-Rama

Good Mornings X 10, Willie Mays Hayes X 20, SSH X 30, Squat w/ thrusters X 30, Imperial Walkers X 20, BBAC, maybe something else thrown in. It was time to go.

Mosey around the back of the school to what I can only describer as the car-rider circle in front of the gym. The circle driveway was perfect for paying homage to the finale of the Olympic games. And like any good Olympics, we started with a time trial. Took us 57 sec to loop the circle. This was a number we needed to stay in the green with when hitting our splits.

After some discussion on the Olympic ring colors, it was finalized it was blue, yellow, black, green and red. Our workouts would follow these colors. And our reps were determined by the amount of medals won by the US. Luckily it was a paltry 23 or this thing could have turned into a real smoker.

First up was 23 burpees, followed by another lap. If we did not beat our time of 57 sec, the burpees would double on the next trip. We made this next trip by just a few seconds. After a quick warning to the pax that we were close, we settled in for the next exercise round.

23 burpees and 23 Y-Ups. Followed by another lap. This would continue with us each time adding an exercise. The ultimate exercises were Burpees, Y-Ups, Big Boy Sit-Ups, Groiners, and Reverse Burpees.

Upon completion, mosey back to the parking lot via Indian Run.

Moleskine:

Not gonna lie, this workout snuck up on the pax, including the Q. YHC tried not to be too offended when Porcelain said he wore long sleeves because he wasn’t fearing a Princess Aurora smoke show. He was however smoked and I will not forget that comment. Ever.

Bullhorn:

First Friday lunch this week 11:30 at Cookery.  Be there before CCR finishes all the Australian Down Under Meat Bonanzas.

 

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Westeros – 02/19/18 – “Friends and Lovers”

QIC: Princess Aurora 

The PAX: Hi-Viz, T-Cell, Pop-A-Lock (LIFO), Crawfish, En Fuego, Blue Mule

It was a veritable steamy morning chock full of lessons in love at Westeros. 7 men came.

The Thang:

In need of a little blood flow to get things started, 6 PAX took off on a quick mosey from the parking lot when who should appear coming in hot but our dear LIFO, Pop-A-Lock. Continue to lawn outside of the gymnasium and circle up for some foreplay filled with laughter (isn’t it always?).

  • SSH x 69
  • LBAC F x 15
  • Air Press x 15
  • LBAC R x 15
  • Chinooks x 15
  • Squats x 20 finished with 20″ air chair

Take a quick lap to get focused before inserting ourselves into the main event.

For this portion, we focused on control, lowering slowly to 4 ct cadence:

Split Squats x 9 e/s

SL Deadlifts x 9 e/s

Take a lap, then RnR slowing our tempo down even more.  Another lap, then, because it’s always advisable, we upped the rhythm AND the duration. 20 reps each exercise, followed by one more lap to regain our composure.

Over to the jungle gym to work on our pushing and pulling out in this wonderful weather. 10 pull-ups followed by 10 merkins. 9 pull-ups, 9 merkins…all the way down to 1 of each, resting as needed.

After some brief fumbling around, we finally got situated again for the final stretch. To work on our power, 3 sets of 10 dragon flags and 10 glute bridges. A lucky female pedestrian was able to take it all in before continuing on her stroll. I’m sure we all would’ve stopped to let her go by, but our eyes were closed and we were past the point of no return.

One final sprint to the finish and we circled up for a much needed cooldown with a glute melting 7-way hip progression complete with awkward moans, groans, and sighs of relief.

COT/BOM

Moleskine:

Starting a gofundme for Pop-A-Lock’s new alarm. Pop-A-Clock?

Thanks for enduring the awkwardness and inconsistency with the Q today. This has never happened before, I swear.

Bullhorn:

Memorial ruck on 3/4 for Jerome Gonzalez, a GRT who tragically passed after collapsing during the Bragg Heavy. Consult Pop and Slack for details.

Prayers for The Jeweler and his wife as they navigate some hardship.

Clear your calendars for Saturday, June 23. YHC is planning a community service CSAUP: Nashville’s inaugural brew ruck. This will be a fun event that does some good, too!

Also, while you have your calendar out, go ahead and save September 22 for what will be a truly epic CSAUP. I mean it

PA out.

 

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12 February 2018 5 7 19 21

32 ish degrees as the 5 RedPillers anxiously awaited the arrival of YHC.  Disclaimer given at 0530 and off we went down Bowling Ave up to the Bowling Ave. entrance of WEMS.

WOR:
SSH x 21, Imperial Walkers x 5 Squats x 7, GMA x 7

Thang:

The numbers 5, 7, 19 and 21 would be integral to today’s workout as we made our way down Bowling to Woodmont to Sharondale to Elmington and back to StartEx.

Head down Bowling to Whitworth Entrance for

5 Burpee’s, 7 merkins, 19 plank jacks, 21 mountain climbers

To Richland Place (?)

5 Burpees,  7 reverse Burpee’s, 19 lunges, 21 jump squats

To Woodmont and Bowling

5 Burpee’s, 7 downhill burpees, 19 donkey kicks, 21 lunges

Guardrail on Sharondale

5 Burpee’s, 7 reverse Burpee’s, 19 Irkins, 21 Dirkins

To Sharondale and Elmington

5 Man makers, 7 merkins, 19 lunges, 21 jump squats

To Whitworth entrance on Elmington

5 Curb thrusters, 7 curb dips, 19 curb thrusters, 21 Dirkins

To Whitworth Racket Club (where YHC plans on making a sales call later today)

5 Bear crawl merkins, 7 merkins, 19 squats, 21 walking lunges (starting to feel unwelcome)

Back to StartEx for Endex

Mary:

Plank, Beast R/L, Flutter kix, Mariah Carey R/L

Time

PAX: Bicentennial Man, Bad Boy, T Cell, Third Person, Hi Viz, Bagger Vance (QIC)

NMM:

Always good to explore the space and see some PAX that don’t make it out to The Shire much.

The importance of 5 7 19 21 is that on May 7, 1921 the site we ran around was Chartered as the original location of Richland Country Club which was formerly Nashville Country Club.  Fun facts can be found at https://richlandcm.wordpress.com/club-history/

A point was made to re EH PAX that had been out a while, Megatron, Right Said, Butch Please, etc.

BH:

F3 Nashville Serves Qd  by Dupree has lots of neat things coming up, please reach out to me or him directly for more info.

YHC,

BV

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Westeros – 01/15/18 – “Half Blaster”

QIC: Princess Aurora

The PAX: Right Said, Crawfish, Porcelain

4 PAX got their Monday holiday off to a warm start at Westeros.

The Thang:

Long mosey over to the grassy area outside the gym, avoiding black ice along the way. COP, all IC (memory is a little foggy on these):

  • SSH
  • Lunges
  • LBAC F/R
  • Air Presses
  • Squats

Porcelain joins us just in time to wrap up the squats, and then we mosey over to the tennis court for some real fun. 6 rounds of 6 Burpees followed by 6 shuttle sprints to far court (each way is one rep).

Sufficiently warm, we mosey over to the playground to introduce the leg blaster, or half of it anyway. 10 Squats, 10 Lunges (5 ea), 10 Jump Lunges (5 ea), and 10 Jump Squats. Follow that up with 10 pull-ups and repeat, subtracting 2 pull-ups each round. YHC shocked the world when instead of 2 pull-ups for the last round, we upped it back to 10.

All wrapped with our back work, mosey over to find a good spot for Dora 1-2-3.  This was standard issue Dora with one exception: at the halfway point up and down the sidewalk, the runner had to do 5 Jump Squats.

Time was up somewhere in the middle of the last 50 reps for everybody, so we headed back to the launch point for COT/BOM.

Moleskine:

Great to have Right Said back in the mix. I know we might have had a few more numbers if not for the 5K4MLK, but I’m not going to complain.

Bullhorn:

F3 Nashville PAX Lookout! placed second in the race according to T-Cell. Safe to say he could’ve gotten first if he was more consistent with posting. Come back out if you’re reading this!

PA out.

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A Merry Westeros Christmas

THE PAX: BadBoy, Princess Aurora, T-Cell, Megatron, Butch Please, Porcelain, Crawfish

QIC: Hi-Viz

Fresh off last night’s Garth Brooks (19-hour?) concert, YHC was more than excited to spend a quality 45 minutes with seven of his ‘friends in low places.’

Quick mosey to the school’s front steps.

COP:
SSH X20 IC
Good Mornings X10 OYO
WMH X10 OYO
Little Baby Arm Circles X15 IC
Overhead Claps X15 IC
Reverse LBAC X15 IC
Thrusters X20 IC
Chinooks X15 IC

THE THANG:
Even though YHC heard endured Brett Micheal’s version of Jingle Bells on the way this morning, he fought to remain in a festive spirit in teeing up a take-off on ’12 Days of Christmas.’

PAX complete an exercise in a corner of the soccer field, mosey to the next for the next one, adding on until completing all 12.

1 / Partridge In A Pear Tree: Diamond Merkins
2 / Turtle Doves: Plank Jacks
3 / French Hens: American Hammers
4 / Calling Birds: Carolina Drydocks
5 / Golden Rings: Burpees
6 / Geese A’Laying: Jump Squats
7 / Swans A’Swimming: Flutter Kicks
8 / Maids A’Milking: People’s Chair
9 / Ladies Dancing: J-Los
10 / Lords A’ Leaping: Split Lunges
11 / Pipers Piping: High Knees
12 / Drummers Drumming: Shoulder-Tap Planks

Most every good song has a key change/chorus repeat at the end, so why not? Let’s double the counts for good measure.

MARY
-LBC X25 OYO
-Freddie Mercury X25 OYO
-Plank variations for 4ish minutes.

Done.

COT/BOM

MOLESKINE
-Had a blast with y’all this morning. Thanks for the encouragement. Seemed like everyone had a bit of fun and wound up appropriately smoked.
-Thanks to PA for being my eyes in the dark. (NOTE: 8-point handwriting on a jam-packed Post-It is nearly impossible to read. #Duh)

BULLHORN
-BOLO for several upcoming CSAUP events, including this one on May 12th.
-New Year’s Day: 1/1/18 at 7 at The Hill with PA taking the lead. Don’t miss it. Let’s get those HCs on the books and start the new year off on the right foot.

Viz out. SYITG.

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Westeros – 12.11.17 – “MONSTER”

QIC: Princess Aurora

PAX:  Megatron, Porcelain, Right Said, Butch Please

5 brave souls posted at Westeros to do battle with the MONSTER.

Having sent out the message that there would be a 10 Manmaker penalty for showing up in long sleeves, it was apparent that neither Porcelain nor Megatron saw that message. That, or they just didn’t care. Since we couldn’t just watch them, the rest of us held People’s Chair while they paid their dues.

THE THANG

Quick mosey down Elmington over to the gym entrance for COP. All exercises IC

  • SSH x 20
  • Squats x 20
  • LBAC x 15 F w/ 20 second hold
  • Overhead Press x 20
  • LBAC x 15 R w/ 20 second hold
  • WMH x 16
  • Merkins x 10

Mosey over to the main entrance for West End Middle to explain today’s torture: The MONSTER. 100 reps of the following exercises, and exercises may not be partitioned. Oh, and 5 Burpees EMOM.

  • Merkins
  • Overhead Lunges (which turned into hands on top of head lunges)
  • Newton’s Cradle
  • Smurf Jacks
  • Turkish Sit-up (similar to Get-up. Legs flat and arms above your head like a bench press. Sit up keeping your arms perpendicular to the ground, and return.)
  • Extenders (Like a Reverse Crunch, but it starts with an E.)
  • Rosalitas

COT/BOM

MOLESKINE:

Great work by all. This thing was tough. YHC was on his 39th rep of Rosalitas when time was up, and everybody else had at least gotten into the Extenders. Next time (yes, next time), we will reserve at least 40 minutes as I believe we started the routine with 33 remaining. That also means we did 165 Burpees in the middle of all that mess.

BULLHORN:

YHC will be taking the reins for another special New Year’s Day workout. Details still to come, but you should definitely mark your calendars. No George Michael this year, I promise.

PA out.

 

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GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
SQUATS X 20
MERKINS X 15
LBAC F X 15
OHAC X 15
SEAL CLAPS X 15
THRUSTERS X 15
LBAC R X 15
THANG PART I – Ode to OBT (BV)
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
THANG PART II Ode to DREDD (T Cell)
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
6 MOM (CCR)
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
TIME
NMM:
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Bullhorn:
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
YHC,
Bagger Vance
PAX:
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV
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Daddy is Back

Great to be pack with the fine men of West Nashville Westeros after paternity leave. Luckily everyone was sleeping and quiet when I left the house, so my conscience was clean as I depart for the AO.

5 Pax (YHC, Bad Boy, Megatron, Crawfish, High Viz) departed the parking lot and  wait, who is that appearing in the darkness, PA and Porcelain! Lucky 7 for the morning. Could tell everyone was moving a little slow either from turkey or last weekend’s GrowRuck.  We pushed on..

Here is what went down: 

Mosey to the school for COP under the lights – 30 SSH, Imperial Walkers, Squats, Mountain Climbers, Merkins, and Good Mornings.

Mosey to the playground for today’s route o pain:

Suicide on the tennis court, bear crawl down the sidewalk, 10 pull ups, and  a trip through the tunnel. Rinse and Repeat X5. Doesn’t look like much, but it was. As evidence by my wheezing and the rest of the pax.

Finished with about 10 minutes of Mary with the highlight being a perfectly executed Dixie Stamped. Indian Run back to the parking lot.

Bullhorn:

Great to be back after a few weeks off. Thanks to all the guys who have stepped up the last week or so as we’ve had guys out due to Grow Ruck recovery and holidays. You know who you are and it does not go unnoticed.

Megatron let us know about a great event that Parks Church PCA is hosting on Friday night. Details below. Also, Megatron is making his VQ debut on Friday. BE THERE!

7PM Friday, December 1 free event at the Cafe at Thistle Farms on Charlotte Pike.  Dessert and holiday drinks provided.  Songwriters round and Christmas tunes!