Tag: Betty Ford

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4-31

AO: middle-tooth
Q: Matador
PAX: Cowboy, Betty Ford, Toothless, sooner, Barney, Matador
FNGs: None
COUNT: 6
CONDITIONS: cold and dry

WARMUP: stretching, broga, SSH

THE THANG: 4 rounds. 5 exercises per round. 40 reps of everything first round, 30 reps of everything second round, etc. Laps in between.

Round 1: 40 reps
1. Merkins
2. WWIs
3. Squats
4. Freddie Mercuries (2 is 1)
5. Mountain climbers (2 is 1)

Run around the parking lot
***meet in gated area with brick wall

Round 2: 30 reps
1. Burpees
2. Box jumps
3. Shoulder tap merkins (each side)
4. Dry docks
5. Iron mikes (2 is 1)

Run around the parking lot
***meet at home base

Round 3: 20 reps
1. Cowboy giddy up
2. Lunges (2 is 1)
3. V-Ups
4. Wide merkins
5. Monkey humpers

Run around the parking lot
***meet at front of school (swingset area)

Round 4: 10 reps
1. Diamond merkins
2. Split squats (10 each leg)
3. Pull-ups
4. Slow A-Rods
5. Decline merkins (bench)

Run around parking lot
*meet at home base

<5 mins left…
Do 1 rep of everything!

MOLESKINE: what is this

ANNOUNCEMENTS: check slack. Ugly sweater party, Christmas Eve drop-in at Peabody’s, NY day convergence at stronghold.

COT: God answers prayer. Toothless house sold! Moving to new house soon. Prayers for transition.

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NATIONAL PRINCESS DAY!!!

AO: middle-tooth
Q: bluemule
PAX: sooner, Cal Worthington, DrRupp, Toothless, Betty Ford
FNGs: None
COUNT: 6
CONDITIONS: Unreasonably warm and fancy!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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HAIL HYDRA

AO: greenmachine
Q: Natural Ice , Chunks, Squatter
PAX: Pep, Esposa, SalPal, Grape, Topanga (Scott), Focker, Cowboy, Young and Restless, Hipster, Wham-O, Betty Ford
FNGs: None
COUNT: 13
CONDITIONS: Low 40s and perfect

WARMUP: NO SSH FOR YOU Pep!!!
Why warm up when you can run to the track :man-shrugging:

THE THANG: The 3 Heads of Hydra

Squatter kicked off the first 15 minutes with a simple and effective concept

Start at 0m
10 merkins, 10 burpee broad jumps, 10 air squats, 10 lunges, 10 flutter kicks, bear crawl to the 100m line, run the rest of the track (picking up the 6), and rinse and repeat.

YHC took over at 5:45

Starting at the end of the field with performed 30 SSH – (My psyop to get the full PAX into cadence was a complete failure)
10 8-count body builders, 20 Big Boy Sit Ups and we ran to the other side of the field to rinse and repeat.

Now that we are over Ocotburpee, 8 count body builders are all the rage.

Lastly Chunks closed us out.
Sprints up the hill, sets of Perfect Merkins, Burpees :pinched_fingers: the perfect way to close out a beat down before ending with some light stretching.

MOLESKINE: IMHO – Co Qs should be about keeping the momentum high and not planning to much as team. Mission accomplished

ANNOUNCEMENTS: Percy Warner Accent this Saturday, f3 Afterhours/Afterdark/NightF3 next Thursday, Turkey Trot in Crieve Hall, Grow School in December

COT: Prayers for the Clay Family, Lifting up Hipster, and for all of us to lean into community as we are not built to grow/thrive on our own.

I am thankful for you guys!
-Natty Out

All typos courtesy of me writing this out and not using Chatgpt

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We’re Too Saxy for this Q

AO: greenmachine
Q: Firefox , Grape
PAX: Wham-O, Betty Ford, Hipster, Topanga, Esposa, Works for a Guy, Black Lung, Pep
FNGs: None
COUNT: 10
CONDITIONS: Saxy

WARMUP: Grape led us on a long mosey around the block (accompanied by some sweet, sultry, saxy sax songs) and back to Startex for:
– SSH
– Imperial walkers
– Hillbillies
– Good mornings
– LBAC
– Overhead claps
– Seal claps

THE THANG: Today is National Saxophone Day. The Saxophone was invented in the 1800s by Adolphe Sax, who was born on November 6, 1814 and went on to live a life full of en.wikipedia.org/wiki/Adolphe_Sax.

To celebrate National Saxophone Day, PAX moseyed to the football field and partnered up. 1 partner did an exercise in the endzone while the other bear crawled 20 yards and back. Each exercise was accompanied by a true/false trivia question. Wrong answers increased the bear crawl distance by 5 yards (each direction).
– S – SSH; The Saxophone is a woodwind instrument – True
– A – ?; Adolphe Sax was Austrian – False, he was Belgian
– X – X-jumps; Kenny G is best known for playing the alto saxophone – False, he primarily plays the soprano sax
– O – Overhead Press; Richard Nixon was a saxophone player – True, he could play 5 instruments
– P – Pop Squats; A saxhorn is another name for the saxophone – False, it’s another family of instruments invented by Adolphe
– H – Hand-release Merkins; Adolphe Sax invented 8 types of saxophone – False, he invented 14 different types
– O – Ohno’s (skaters); The name of the saxophonist for the Electric Mayhem (from the Muppets) is “Lips” – False, it’s “Zoot”
– N – Newton’s Cradle; The smallest saxophone is only 12 inches long – True, it’s called a soprillo
– E – Elbow plank jacks; The most expensive saxophone ever purchased was made of plastic – True, it belonged to Charlie Parker

The bear crawl stretched out to the 30yard line but by the end had come back to the 20.

PAX did 18 burpees and 46 Iron Mikes (each side is a half) for the year 1846 when the saxophone was patented.

Pax then did 45 merkins for the 45 pound heft of the contrabass saxophone (which is over 6ft tall)

Mosey back to Startex. 2 separate 47 second hollow body holds for the 47 minute world record of the longest note ever held on a saxophone.

MOLESKINE:
– Sadly, I did not get to share one more factoid, the largest gathering of simultaneously playing saxophone players involved 1875 musicians.
– Kudos to Betty Ford for guessing our theme during warm-up
– Props to Pep Esposa and others for throwing out many other saxophone-related names and references
– Grape link that sweet, saxy playlist in the thread, please!

ANNOUNCEMENTS:
– Check Slack

COT:
– Thoughts prayers to marriages, new phases in life, and safe travels

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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A Disney adventure

AO: middle-tooth
Q: sooner
PAX: Toothless, Oatmeal, Cowboy, Betty Ford, Choo Choo, Matador
FNGs: None
COUNT: 7
CONDITIONS: prime

WARMUP: dynamic stretching

THE THANG:
Little Merman workout (Abs)… If we grew a fishtail and had to survive, we would drown or be eaten because of our weak abs.

– dolphin kicks (50)
– butterflies (50)
– thrusters (40)
– Freddie Mercury (40)
– full leg lift (30)
– full scissor kick (30 right leg)
– WW 0.5 (20)
– WW 0.75 (20)
– WW 1.0 (20)
– frogs (10)
– lbc (10)

Beauty and the beast mode (40 second + 20 second tabatta)
– pull ups
– pushups
4 sets each

Robin Hood and his merry men of Sherwood Forest
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap

MOLESKINE: really impressive lyrical knowledge

ANNOUNCEMENTS: octoburpee, need a better showing at night moves, Tennessee tussle, it’s fall break, check slack

COT: travelers, changing of the season

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Hammer Time

AO: greenmachine
Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp

WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises

THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2

Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.

Mary till 6:15: Side plank x 2, J. Lo’s

ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down

COT: moneyshot closed us out with prayer.

Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.

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YOGWO( You Only Get Wet Once)

AO: middle-tooth
Q: Goose
PAX: Choo Choo, Matador, sooner, Betty Ford, DrRupp, Toothless
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.