Tag: Black Lung

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Passing the Torch

AO: iiipillars
Q: Grape , princessaurora
PAX: Harbaugh, Vector, Natural Ice, It’sJUSTLunch, Baguette, Black Lung, YumYum, Go Fish, Focker, Tackle Box, Swiffer, Bard, Govt’ Mule, Howitzer
FNGs: None
COUNT: 16
CONDITIONS: crisp and bright

WARMUP: Mosey, SSH, WMH, Good mornings, LBAC F, Moroccan night clubs, OH claps, and then a bunch of LBAC R

THE THANG: Partner up to do pull ups or swing set inverted prom date leg rows (or something like that) then flapjack

Jack Webb

2 laps around the track passing the speaker

Burpee relay (one PAX does 2 burpees and calls out an exercise for the rest of the circle to do, second time around the circle increased burpee count to 4)

2 laps around the track passing the speaker

Bear crawl relay with a partner

Most back to startex

ANNOUNCEMENTS: No noise November, hobbling gobbler

COT: prayers for F3 Nancy, for Luka, and for the St Paul Community

Special shout-out to @princessaurora for trusting YHC to take over as AOQ. Excited to continue his strong legacy!

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Hey Gravity!

AO: westeros
Q: Sooie
PAX: Salpal, Chunks, Siri, Grape, Red Skull, Michelin Man, Wolfpack, Tim the Toolman, Natural Ice, Right Said, Spinal Tap, Sherlock, Black Lung, Solo Cup, Sooie, Cashcab
FNGs: None
COUNT: 16
CONDITIONS:
It’s been colder.

WARMUP:
Breathwerkins
BAC 15
BBAC 15
Don Quixote 10
Imperial walkers 15
SSH 15

THE THANG:
Pull-ups 30 sets of 1 EMOM. Between pull-ups AMRAPs of the following
Spicolli’s 3x
Squats 3x
Low plank 3x
Spicolli jumps 3x
Jump squat 3x
Plank thigh tap 3x
Leg raises 3x
Big boy sit-ups 3x
Mtn climbers 3x
Iron Mikes 1x
Burpees 1x
High/low planks 1x

MARY:
Big boys from 0614-0615

ANNOUNCEMENTS:
Mosey from Dose (Murphy road) 0530 tomorrow. See @chunks.
@Grape on Q at #iiipillars tomorrow
#no-noise-november in full swing. Never too late to get in on it.
COT:
YHC shared how No Noise November is already having a positive impact on my habits. Offered up prayer for prayer requests mentioned. Enjoyed some Sooie Brewie™️ and maybe…just maybe we witnessed what will be known as The Westeros Miracle: my thermos is 64 oz yet all 16 PAX enjoyed the Sooie Brewie and there was enough left over for a full cup when I returned home. So take a moment to day to recognize the miraculous in the mundane.

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Stay classy out there

AO: iiipillars
Q: Zelenskyy
PAX: Grape, princessaurora, Pep, Tackle Box, Go Fish, Black Lung, Harbaugh, wardas1, YumYum, Two Face, Old Crow, Swiffer, Bard
FNGs: 1 Bard
COUNT: 14
CONDITIONS: warm and bright

WARMUP: mosey to field and do 2 laps
15 SSH
15 Face pulls
20 mountain climbers
15 LBAC F
15 LBAC R
15 WMH

THE THANG: 1. Bearpees: 🐻
Line up across the field, OYO 1 Burpee followed up by 4 count bearcrawl forward. Once you get to other side, rinse and repeat adding another Burpee. Get to 4 burpees.
2. Aiken Legs 🦵
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Iron Mikes (10 each leg forward). 3 sets. Run a lap
3. B.O.M.B.s 💣
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the field. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 30- Burpees / 60- Overhead Claps / 90- Merkins / 120- Big Boy Sit-ups

ANNOUNCEMENTS: Hobblin’ Gobbler on Thanksgiving
No noise November

COT: prayers for Pep traveling to see his dad
Prayers for Mike and his ALS diagnosis
Prayers for various health issues at SPCA (Florez, Cleek, Osenga)

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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BurpeeClock-Alypse

AO: greenmachine
Q: Natural Ice
PAX: Esposa, Rocket Mortgage, moneyshot, Betty Ford, Cowboy, Grape, Michelin Man, Focker, NFT, Black Lung
FNGs: None
COUNT: 11
CONDITIONS: Nigh Perfect

MUSIC Toto’s fourth studio album released in March of 1982 was played cover to cover.

WARMUP: SSH, Arm Circles, Squats, Willy Mays

THE THANG: Burpee-A-Clock-Alypse
5 Burpees every minute on the minute with a variety of “resting” exercises in between each set. Pax ran over 1 mile, lunged a good distance, and got in a sneaky amount of mary.

ANNOUNCEMENTS: Octoburpee in full force

COT:Prayers were lifted for @Monsterbiscuit and the new 2.0, @MichelinMans current case, and YHC’s company going through lay offs and restructure.

Thank you again for the opportunity to lead!

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202303

AO: iiipillars
Q: Pep
PAX: Grape, Tackle Box, Baguette, Black Lung, Two Face, It’sJUSTLunch, Go Fish, Formica, swiffer, Hagis, harbaugh
FNGs: None
COUNT: 12
CONDITIONS: clear and cool

WARMUP:
– little baby arm circles – 10
– little baby arm circles (reverse) – 10
– seal claps – 10
– overhead claps – 10
– Moroccan night clubs – 10
– good mornings – oyo

THE THANG:
Dora
– each exercise : 200 reps
– burpees
– prom dates
– fire hydrants
– American hammers
Squats

ANNOUNCEMENTS:
Octoburpee challenge

COT:
Baguette: grandma (Mary) surgery
Swiffer: friend who lost a baby
It’s just lunch: friend (Jerry) in hospital after car accident.

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Elden Ring George RR Martin Tribute

AO: westeros
Q: Natural Ice
PAX: Spinal Tap, Chunks, DintyMoore, Detective Pikachu, Supernova, Black Lung, Pep, Hayes Carll – Solo Cup, hambone, Salpal, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 12
CONDITIONS: Legendary

WARMUP: Pax skipped through the initial warm up tutorial and proceeded as Leeroy Jenkins straight to Stormviel Castle. In route Pax encountered ravenous rats, after a 10 burpee battle that resulted in our death and respawn at the Startdex.

THE THANG: Over 2 miles of running to the top of love circle and 110 burpies. We laughed, we cried, we did some pull ups, squats and dips, a dragon killed us with a meteorite. A typical day in the Lands Between.

Rannis Rise and Glintstone Dragon Adula were conquered. Pax gained the Moonveil Katana.
The journey to become Elden Lord is far from complete.

P2 TBD?

MARY: 3 minutes of straight WW1s

I am always honored for the opportunity to lead

Onward and Upwards
-Natty

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III Pillars – 09.26.23 – “Come Together”

AO: iiipillars
Q: princessaurora
PAX: Go Fish, Black Lung, grisham, wardas1, Two Face, Harbaugh, Baguette, Pep, Grape, Ben Cook, Zelenskyy
FNGs: None
COUNT: 12
The Beatles’ 11th studio album Abbey Road was released 54 years ago today. This workout was inspired by and soundtracked by this wonderful album.

“Come Together” -> “Something”
Mosey to field for COP
SSH x 11
WMH x 11
LBAC F x 11
OH Clap x 11
T-Raise x 11
LBAC R x 11

Jungle Gym
“Maxwell’s Silver Hammer” -> “Oh! Darling”
Captain Thor – starting at 1 Big Boy Sit-Up:4 American Hammers (2ct) up to 7:28
Jack Webb – 1 Merkin:2OH Press up to 9:18

“Octopus’s Garden” -> “I Want You (She’s So Heavy)”
AMRAP of 8 reps each
    Pull-Ups
    V-Ups
    HRM

Hill
“Here Comes the Sun” -> “You Never Give Me Your Money”
11s – Jump Squats/Alabama Prom Dates with Bernie up the hill

Field
“Sun King” -> “Carry That Weight”
6 Rounds in Ring
    Squat Hold

“The End” -> “Her Majesty”
Mosey back to Startex and Good Morning through the end

ANNOUNCEMENTS:
– Octoburpee Challenge starts Sunday!
– iiiP gear pre-order is live! See post above for link.

COT:
– Prayers for Pep’s cert, Zelenskyy’s mission trip to Brazil, Formica’s talent search, and Grape’s ear malady.

Go Tigers.
PA out.

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Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

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Flight

AO: titan
Q: greyalbum
PAX: DintyMoore, Tim the Toolman, Right Said, Black Lung, Supernova, Detective Pikachu, Chunks, Pep, Freakonomics, bluemule, @truffle
FNGs: None
COUNT: 13
CONDITIONS: Clear skies, some turbulence, wind 5mph out of the SE

WARMUP:
Mosey Down and back
SSH
Good mornings
Seal Claps
World’s Greatest Stretch
Air Press

THE THANG:
40 French Press w/ coupon
35 LBC
30 Imperial Walkers
25 Goblet Squats w/ coupon
20 Hand Release Merkins
15 Taps

400m Run

40 Freddy Mercury
35 Lt. Dans
30 Incline Merkin
25 Goblet Squats w/ coupon
20 Hammers (American)
15 Taps

400m Run

Burpee Circle/Air Squared(Al Gore w/ overhead clap)
10/10, 9/9, 8/8
PAX do burpees at same time with one HIM calling out the reps, “10 burpees”
When finished with those 10 burpees go into Al Gore and do 10 overhead claps together while in Al Gore then recover
Waterfall reps down to 1

In honor of today being the anniversary of Wilbur Wright’s first circular flight lasting 1 minute 16 second flight 1 minute 16 seconds of Superman, Plank, R/L Side Plank

MARY:
20 Squat Jump
15 Merkin

ANNOUNCEMENTS:
Octoburpee Challenge beginning 10/1 see @blacklung for deets
#thestronghold returns tomorrow 9/21

COT: Licensing, 2.0 sleep, pet stomach issues, et.al.

PLAYLIST: https://open.spotify.com/playlist/6WKf6nNzQLUj7CdLpg1PCz?si=817060d9821b4146