Tag: Betty Ford

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Fly, you fools! đŸ§™â€â™‚ïž

AO: middle-tooth
Q: Toothless
PAX: Betty Ford, Focker, Topanga (Scott), Pole Dancer, Esposa, Oatmeal, Matador, sooner, DrRupp, Hot Water
FNGs: None
COUNT: 11
CONDITIONS: One more nippy day, still warm comparably. Slippery on the grass though, conducive for injury.

WARMUP:
– SSH x 25
– Air presses x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10

THE THANG: Fly, you fools! :male_mage:

Mosey to tennis courts to the horns and drums of Howard Shore…

Defend Helm’s Deep
– Tag based capture the flag
– 10 x merkins to reset as a defender
– 10 x squats to reset as an attacker
– Mutual tags are allowed
– Downed players can be tagged to reset their count
– Attackers win when flag is captured and returned
– 7 minute cap, swap and play other side

Ride of the Rohirrim
– Rohirrim run across field between baseball diamonds, dark forces of Easterlings and Haradrim tag (a la sharks & minnows)
– Tagged players go back to start after performing 10 burpees, hold plank through next waves until all are tagged
– Teams swap positions and repeat
– Cut field in half and all bear crawl instead of run
– Teams swap positions and repeat

Last March of the Hobbits
– “I can’t carry it for you, but I can carry you!” – Samwise Gamgee
– Travel “there and back again” across the field
– Team must always be carrying one man, others are lunging. Cycle men out from the carrying group, cycling man runs to physically tag lunger who joins the carriers. All must be carried at least 20 steps, first full team to get there and back wins.

Destroy the Ring
– Overcome the mental and physical attachment to comfort with 25 burpees

Round table at the Green Dragon (Mary to time)

MOLESKINE:
All fun and games here on April Fool’s Day, evidenced by the ever industrious PAX finding ways to bend the rules to their purposes.

Defending Helm’s Deep went fairly smoothly, a few leaps over the tennis nets and an interesting tagged-but-tossing-the-flag strategy secured the win for both teams. Mutual tagging as a strategy “passed out of all knowledge” as teams fell back on a one-sided tagging approach.

Ride of the Rohirrim was not without incident – very few survivors made it across the fields though there were some very close calls. I’m sure I missed some, but I saw Topanga (Scott) absolutely lay out to tag Pole Dancer before he made it through. YHC managed to sprain an ankle while attempting to cut away from sooner, fulfilling the prophecy of all F3 games resulting in at least one injury. The bear crawl round proved to be far too difficult for the runners, with YHC being the only survivor due to playing dead under Matador after accidentally felling him in friendly fire before crawling to the end when the Eye of Sauron moved away.

Last March of the Hobbits was pretty much an instructional disaster which I will own up to, leaving much room for interpretation. After team 2 took a roaring lead by having everyone carry the one person to reduce the slowness of the lunging, team 1 copied that strategy and flew past during a switch while carrying our lightest member of the party, reminding team 2 that it was a minimum of 20 steps per person which they had misunderstood to mean only a maximum of 20 steps per person before switching. A valiant sprint was made after that reminder, but to no avail.

Almost everyone had a chance to provide an exercise in the ab section, but the Hobbits celebrating with a flagon at the Green Dragon were not as safe as they seemed…someone ripped a loud, juicy fart, inspiring Topanga (Scott) to comment: “Well that was straight from the eye of Sauron.” It was too much for the PAX to take, exercises suffering in quality for several minutes until Focker forced focus with his slow burn reverse leg raise.
Last but not least, almost everyone had a chance to provide an exercise in the ab section. Unfortunately the Hobbits at the Green Dragon weren’t as safe as they seemed…

ANNOUNCEMENTS:
– brewsday is TODAY! 4:30p @ 12S Taproom!
– Spring Fling is this Sunday at the Warner parks, shelter #5, families & friends welcome!

COT:
– sooner shared
– Pole Dancer shared
– Focker shared

Grateful for the vulnerability in the CoT, PAX. YHC shared a word about the importance of fun and silliness in our every day lives, and shared appreciation for the PAX joining me in that today.

As always, it was an honor to lead, men. I’ll SYITG throughout the week!

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BEACH BODS đŸ–ïž đŸ’Ș

AO: greenmachine
Q: Toothless
PAX: Pep, Cowboy, Betty Ford, Works for a Guy, Esposa
FNGs: None
COUNT: 6
CONDITIONS: Crisp, but enjoyable. Gloomy.

WARMUP:

– 30 x SSH
– 15 x Willy Mays Hays
– 15 x High Knees
– 15 x Carrot pullers
– 15 x Windmills
– 10 x Scorpions

THE THANG: BEACH BODS :beach_with_umbrella: :muscle:

Separate into two groups, one group moves around a 50 yd box while other group busts out reps. Mosey-Shuffle-Bernie-Mosey around the box. All PAX complete all prescribed reps of the following exercises, plank and wait for all PAX in group to finish each exercise before starting the next one.

– Big boy sit ups x 50
– Euro steps x 50
– Atomic Merkins x 50
– Crab Jacks x 50
– Happy crunchy frogs x 50

– Bulgarian Split Squats x 50
– Outlaws x 50
– Dry docks x 50
– Smurf jacks x 50

MOLESKINE:

PAX made it through BEACH B’S, as YHC stressed form as the most important aspect of the workout so we took our time. Surprising how much harder these reps were when focusing on perfect form and not compensation with other muscles! Learned that Esposa has some knowledge to drop surfing and has been on his own Surfing Safaris. Pep really liked the run portion of the workout, and as usual Works for a Guy crushed the reps.

ANNOUNCEMENTS:

– AOQ Grow School 3/22, stonewall @ tel:0600-0800
– Merkin challenges continue!

COT:

Prayer requests shared, along with gratefulness for ability to be out and active. Coffeeteeria was excellent thanks to Cowboy’s consistent efforts.

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The Long and Winding Throw

AO: middle-tooth
Q: Pole Dancer
PAX: Toothless, Esposa, Hair Band, DrRupp, Oatmeal, sooner, Betty Ford
FNGs: None
COUNT: 8
CONDITIONS: Beautiful

WARMUP: Dynamic Warmup, Mosey around the school

THE THANG: Frisbee Battle!

The PAX paired off and battled their litter mate; one PAX tossed the disc and exercised while the other fetched. Whoever had less reps on their turn had to repeat reps.
– Burpees
– Squats
– Merkins
– Freddie Mercs

Accuracy Challenge!

The pups joined forces to play “closest to the disc.” Bear crawl to your first throw, all losers then lunged from their second throw to the disc.

Zoomies!
All PAX tossed discs in a speed round of disc golf- everyone but the winner exercised either burpees, squats, or merkins.

Back to the start for Mary!

MOLESKINE: You many have noticed my flashy yellow running shirt and thought, “Man, I want one of those!” Well fear not; you can order one from All Out Running Co. alloutrunningco.com/! Shoutout Hair Band and Chunks for a sweet design and high quality gear.

ANNOUNCEMENTS: Brewsday, Night Moves next Thursday, Merkin Challenge ongoing

Playlist: https://open.spotify.com/playlist/6NmHKgqYPJwsKx2QVLuIWt?si=d14188ade25049a4

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Animal Movements

AO: greenmachine
Q: DintyMoore
PAX: Cowboy, Esposa, Hipster, Betty Ford, t-cell, Canned Heat, moneyshot, Shania, Ronaldo (2.0), Leonardo (2.1)
FNGs: None
COUNT: 11
CONDITIONS: Solid

WARMUP: Lap and arm exercises

THE THANG:
Animal Movements
Working across the field, go halfway for each exercise and switch. Some evolution/Darwinism from smallest to largest animal.

Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
1/2 Bernie

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
1/2 lap

Animal 5 and 6
Duck walk :duck:
Donkey Jumps đŸ«
1/2 Bernie

Animal 7 and 8
Coyote :wolf:
Kangaroos :kangaroo:
1/2 lap

Animal 9 & 10
Bear Crawl :bear:
T. rex :t-rex:
1/2 Bernie

Finished with 10 minutes of ultimate football with Ronaldo scoring two goals (woops) touchdowns

MOLESKINE:
Great to be at green machine with my boys. Good to see Hipster on this side of the river.
Appreciate the opportunity from Cowboy to appreciate and use parts of our body that we overlook. #staysore

ANNOUNCEMENTS:
LentPax, Game Night, MarchMerkin, Night Moves, Biscuit Run

COT: Tactisquatch from Black Rifle on Brew today

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Snow Q, Get That Heart Rate Up

AO: greenmachine
Q: Hair Band
PAX: Betty Ford, Cowboy, Shania, Bear, Esposa
FNGs: None
COUNT: 6
CONDITIONS: cold and snowy

WARMUP:
Mosey a lap around the track
50 SSHs
High knees x 30 sec
Butt kicks x 30 sec

THE THANG:
30 lunges (15e)
10 burpee broad jumps
Run to next corner
Repeat until one lap is finished around the track

Jog a lap

50m Sprints with 30 secs of drop squats on a timer

Repeat Lunge, BpBJ, run lap

Mosey back to start-x

MOLESKINE:
On days like today a balance between leg soreness & staying warm had to be made. We warmed up and kept that heart rate high.

ANNOUNCEMENTS:
– Night Moves Thursday March 6th, check SalPal post in main channel
– AOQ Grow School, Sat March 22nd tel:0600-0800
– Spring Fling by Natural Ice – CBO in early April

COT:
‱ prayers for general family health and wellness, for the new fathers in the group (shout out to Bear for his 1mo old), safe travels to Shania as he flies to Canada today

Thanks for having me out to Q today! Always a pleasure to spend time at the machine

Rock On,

Hair Band

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What Piqued My Interest in 2024

AO: greenmachine
Q: Cowboy
PAX: Focker, Michelin Man, Esposa, moneyshot, Grape, t-cell, Cowboy, Canned Heat, Betty Ford, Shania
FNGs: None
COUNT: 10
CONDITIONS: Balmy You Say? 60 something
PLAY LIST: music.apple.com/us/playlist/2024-cowboy-listen/pl.u-b3b889eHL5zqDp
WARMUP:
SSH
General Stretch OYO – WMH, Good Mornings
Sit Spread legs lean forward – oops the parking lot is wet, darn let’s go to the field

Grab Coupons, 3 total and mosey
Yog to encircle the Mustang at the 50yardline.
Stretch – Sit Spread legs lean forward
Left heel to nuts –
Right heel to nuts
Low WMH – Hands down 2x count IC

THE THANG:
Circle Up – Every 2 reps pass the coupon to the right (quickly modified to every 5). After passing the coupon run to sideline and back. Rounds as follows IC.
30 Squats. 40 Lunges, 50 Thrusters, 60 Kettle Swings (squats)
Elbow Dips at Benches on each sideline bench.
Go to Benches
Elbow dips both or 1 leg
Elbow dips run across when a guy gets there one man runs across the field. When the teams are flipped hold till the 6
Push Ups Bent Elbows

Run to the Stairs at Stands
The PAX holds a plank till their turn.
Crawl Bear up stairs and then run up stands, across, down and back to start
Hold Plank
Rinse and Repeat the stands run.
Back to Star Deck
Mary. Dealer’s Choice

ANNOUNCEMENTS: 25K Merkin Challenge, March mini challenge Merkin Ladders of 10 Per Day, Lean Pax in the last days.
PRAYERS:” for Cowboy’s Friend Richard,

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CCM is all around us

AO: greenmachine
Q: Focker
PAX: Works for a Guy, Good Morning America, Firefox, moneyshot, Cowboy, Betty Ford, Esposa, Grape, Canned Heat, Sherlock, Steak Knives, LB
FNGs: None
COUNT: 13
CONDITIONS: hot, comparatively

WARMUP: various stretches while the PAX were educated about the start of CCM in the Jesus Movement of the 60s and 70s with even artists like Bob Dylan taking part in CCM’s early formation. Describing how CCM really encompasses lots of genres and not just soft rock/pop.

THE THANG: mosey to hill.
Every PAX takes turn running up (Bernie style) while group does various waiting exercises (squats, merkins, SSH, prom dates, heel lifts). Q took time to describe formative artist Keith Green as well as early CCM theme of adventure/excitement (as manifested by “Go West Young Man” by MWS and “Great Adventure” by SCC)
Mosey to football field
10 yard crab walk
10 Burpees
20 yard bear crawl
20 Squat jumps
30 yard lunges
30 WW1
40 yard broad jump
40 Flutter kicks
50 yard sprint
50 Merkins
Back down the ladder
Mosey back to start and dealer’s choice Mary

MOLESKINE: #mumblechatter consisted of “I haven’t heard this” Grape or “man I haven’t heard this since high school” Cowboy or just good ole silent adoration.
Genuinely thank yall for indulging me today. These are the formative songs of my youth (and current life TBH)

ANNOUNCEMENTS: leanpax

COT: prayers lifted for selflessness, Grape and his wife in time of uncertainty, and Cowboy and his best friend in his season of cancer

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STAR WARS: RETURN OF THE PAX

AO: middle-tooth
Q: Toothless
PAX: Firefox, Cowboy, sooner, Focker, Pole Dancer, Puzzlah, Betty Ford, Esposa, DrRupp
FNGs: None
COUNT: 10
CONDITIONS: A balmy 30Âș, truly tropical compared to previous days. Puzzlah showed up in a t-shirt.

PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=265835e6546148f1

WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20

THE THANG – Rebels vs Imperials :darth-vader:

Count off 1s & 2s. 3 rounds of competition to decide the fate of the galaxy.

Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels begin a lap. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Only 1 Imperial may be disabled each lap, and Rebels start each lap collected. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato if time.

Round 2 – Hoth Escape
Rebels are behind the top speed bump, Imperials are behind the bottom speed bump. Rebels must complete a group total of 100 WWI’s per person before the Imperials make it past the speed bump.

Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees to venture beyond the speed bump and tag an Imperial, who then must then perform 10 burpees. Rebels must return and perform 5 more burpees to tag again. Switch roles and repeato if time.

Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Heroes from each side go into the middle and battles the other side’s hero. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Supermans x 50

Burpee Awards

MARY:
Obey the Droid Control Ship (aka Dealer’s Choice) to time

MOLESKINE:
Appreciate the enthusiasm for the theme and hitting the workout with gusto! Personally, I was pleased with the workout given its untested nature!

The blockade runner round was a fan fav, with Cowboy saying “I’m not sure which is worse” between the running and the merkins. Good thing we switched so he got to experience both! Notably, the two 25k Merkin challenge participants on the Imperials’ side were the last blockades standing (Focker & YHC). Defectors were key, as those blockaders who failed joined the blockade runners and were fresh on the laps.

Hoth Escape was equally un-delightful, crab-walking being a less emphasized skill. Strategy was key, but ultimately 100 WWI’s each was too high a goal and the defenders were outmatched both times, only getting about 2/3rds of the sit-ups in. Puzzlah had a sick crab-sprint that left our team scrambling to respond.

Hero Battle fittingly ended with the celebration track from Phantom Menace and Esposa winning his last battle triumphantly. The vibes were good.

ANNOUNCEMENTS:
– brewsday next Tuesday 2/4, “juiceday” alternative for leanpax taking place at the Turnip Truck in the Gulch
– leanpax has 2 weeks left! Stay strong!
– 25k Merkin challenge (see 1stf) also in full swing. 70 merkins/day for 2025! Ends Dec. 31st 😉

COT:
– Focker and family adjustments with new 3mo
– sooner with wife’s birthday yesterday but sickness and bad kiddo attitudes dampening the spirit
– Pole Dancer with his friends who had a baby successfully after pre-eclampsia and a very early delivery @ 3lbs, prayers for the next month in the NICU and getting home after that

Men, that was fun. Thanks for letting me bring a little gamification even in winter. Hope you all got a good workout through the competition element. As always, it was an honor to lead!

— Toothless :tooth:

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm
 comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present
 I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.