Tag: Black Lung

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3 minutes is a long time. Trust me

Date: 2026-02-05 AO: greenmachine Q: Shy Guy PAX: Pep, Shania, Betty Ford, Topanga, Sherlock, Black Lung FNGs: None COUNT: 7 CONDITIONS: A brisk 21 degrees
WARMUP: SSH Tempo Squats Tempo Merkins Mosey
THE THANG: 3×3 Perform mode of transportation to the 15 yard line and back until 3 minute timer goes off. Pace is about 90% capacity, Followed by isometric core for 3 minutes.
Exercises: Burpee broad jumps Recover: plank Bear crawl Recover: side plank Sprint/backwards run Recover: side plank Shuffle Recover: 6 inches
MOLESKINE: Pep covered my 30 seconds of tardiness and started us off with his favorite exercise: Side Straddle Hops The idea for the workout was originally to be a Norwegian 4×4, a VO2 max workout, but changed last minute to accommodate the chosen exercises. Nobody wants to burpee broad jump for 4 minutes.
ANNOUNCEMENTS: Slack COT: Brandolini’s law: the energy required to refute misinformation is an order of magnitude greater than the energy required to create it. I applied this to other parts of our life. Cheating on your diet for a couple days seems like it takes 2 weeks of working out to recover from. The repercussions of anger are hard to mend even if you just lose your temper temporarily. Succumbing to temptation is easy but takes divine intervention to remove sin from your life.

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Mike Tysons Are Hard

Date: 2026-02-11 AO: titan Q: Cowboy PAX: Pep, Tim the Toolman, Squatter, Stumbles, Black Lung, Good Morning America, Firefox, Todd Doherty – F3 UMass, Spinal Tap, Choo Choo FNGs: None COUNT: 11 CONDITIONS: Cool, crisp, downright pleasant.
WARMUP: As per Titan tradition a piece of the workout was offered to PAX DR from Atlanta Todd Doherty – F3 UMass
THE THANG: Choose Pairs and Mosey Parthenon Steps. 1. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons 2. 11s at side incline hill. Burpee Buyin: ladders @ 5 GiggyUps at the bottom – Iron Mike at the top – Partners start on opposite ends With 5 Slap Merkins in the middle when you meet your partner
Mary: Hold AL Prom Dates, add leg raised to sky, 30 sec Supine Planks x 2,
MOLESKINE: Cowboy doesn’t know his right from his left. Grateful was the word of the day
ANNOUNCEMENTS: Holy Smokes 2/19 and see above :point_up_2:for New AO at Whites Creek HS.
COT: Gaze at the moon and acknowledge how small we are in a great expanse AND yet chased down by a Maker
PLAYLIST: All Coverbands – only 2 hidden original recordings. Who were they?
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Fools with coupons

Date: 2026-02-02 AO: westeros Q: Pep PAX: Tim the Toolman, DintyMoore, Vector, Black Lung, Sherlock FNGs: None COUNT: 6 CONDITIONS: 30 degrees no wind
WARMUP: Requisite ssh Imperial walkers Hillbillies
THE THANG: Dora Timer: farmers carry to crossing sign 100: curls with coupon 200: squat thrust with coupon 300: American hammers with coupon
Mosey to playground through field to hill 7’s at hill: hand release mricans + squats
Finish at starts with 10 burpees ( as decreed by vector)
Playlist: A+ provided by vector – theme was fools
ANNOUNCEMENTS: – night moves on Tuesday night
COT: – prayers for black lungs cat – kids concerned about losing pet – Vector’s mil. Moving her to Nashville after mini stroke – Dinty more : electricity and his anger about nes
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Cold but not as cold as next week

Date: 2026-01-22 AO: greenmachine Q: Pep PAX: Squatter, Cowboy, Betty Ford, Esposa, Shania, Black Lung, Focker, Sherlock, Yalp FNGs: 1 Yalp COUNT: 10 CONDITIONS: Cold but not cold like next week
PLAYLIST: F- : no playlist.
WARMUP: – imperial walker – Good morning – Willie mays Hayes – Hillbillies
THE THANG: Travel around sideline of field Pax moving in a line, last man up runs to the front (Indian run) Movements – mosey – Lunges – Bear crawl – Bernie – Sideways – Duck walk
ANNOUNCEMENTS: – leanpax : “you’ll feel better in the morning to reject short term gratification”
COT: – yalp mom in stage three cancer
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New Year, Nw Start

AO: westeros
Q: Vector
PAX: Pep, Michelin Man, Grape, Black Lung, Papa Bear, Squatter, Sherlock, Spinal Tap, Tim the Toolman, Mudflap
FNGs: None
COUNT: 11
2025 is done. 2026 is fresh and new. Leanpax starts today. No better time to celebrate the turn of the calendar. New year, new starts. Let’s hit it HIM.

[Note: as per new WEIGHTSteros AOQ edict, I had to run a workout that used coupons. So use them we did.]

CONDITIONS: Crisp and new.

PLAYLIST:
[Despite accusations that this was created by ChatGPT – Pep how dare you, sir – and that it consisted of songs from CDs that were on the floor of my 1988 Pontiac Sunbird, songs from a diversity of decades motivated the PAX to start anew.]

– New Year’s Day – U2
– I Will Buy You a New Life – Everclear
– New Sensation – INXS
– Papa’s Got a Brand New Bag – James Brown
– Start Me Up – Rolling Stones
– I Want a New Drug – Huey Lewis and the News
– New World Man – Rush
– Begin the Begin – R.E.M.
– Someone New – Hozier
– Brand New – Ben Rector
– New – No Doubt

WARMUP:
SSH x 26, LBAC, Michael Phelps, Sea claps, RLBAC. Then some mild cardio of high knees, butt kickers, sprints. Then grab your coupon and away we go.

THE THANG:
20 reps each of coupon work:
– Coupon squats
– Coupon kettlebell swings
– Coupon presses
– Coupon rows
– Coupon curls
– Coupon overhead presses

Mosey to sign via lunges, then broad jumps.
Rinse and repeat x 4 (?5).
Break to run some sprints to make sure we don’t fall into the Chunks rule (with some age adjusted distances).

One last coupon work – pull throughs x 20

MARY of flutter kicks, prom dates, Freddie Mercuries, Hello Dollys, and low planks.

ANNOUNCEMENTS:
– Leanpax starts today! Not too late to join, even if you ate a tub of icing this morning for breakfast.

COT:
– Prayers for work, Grape’s father, CubCadet safe return from PR after flights delayed in the Caribbean, and general cooling of emotions after this weekend’s global events.
– Always great to have Grape back at Westeros . . . I mean, WEIGHTSteros (sorry Michelin Man). Some classic Gilbertisms today including “The only thing new about Huey Lewis is the news” and “20 prom dates? That’s 20 more than I had in high school.”

Honor to lead you HIM – great start to the year. Stay at it.
SYITG, Vec

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Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!

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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!

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Stonewall Runnaz to Fort Negley

AO: stonewall
Q: Cowboy
PAX: Black Lung, Juicy J, Cal Worthington, Cowboy, hambone, moneyshot, Michelin Man, Right Said
FNGs: None
COUNT: 8+
CONDITIONS: Cool

WARMUP: light upper groin stretch

THE THANG: 6+ miles to the Negley

MOLESKINE: prayer to finish

ANNOUNCEMENTS:

COT:

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Thanks

AO: bomber
Q: Firefox , CubCadet
PAX: DintyMoore, Black Lung, Papa Bear, Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Mumblechatter. Mosey up to parking lot.
20 SSH
15 FLBAC
15 RLBAC
10 air presses

THE THANG: Firefox
20 iron mikes (each side is a half)
20 jump squats
20 monkey humpers

Repeat.

Tortoise and Hair. PAX partnered up at one of the parking lot. One partner did a traveling Lt. Dan. The other did 10 jump squats and murder bunny to catch their partner. Swap and repeat to the end of the parking.

Repeat for the full length of the parking lot.

CubCadet Mosey down to circle

New partners. Dora: 100 incline merkins, 200 dips, 300 4-count flutterkicks. Runner runs up to main drive and back.

Round robin mary with lots of some exclusionary rules, one of which was “Firefox doesn’t get to pick”.

MOLESKINE:
– 8 for 8 coffeeteria plus all five members of H.R. Chunksnstuff.
– DintyMoore talked about random encounters with naked people. Everyone else took detailed notes.
– It’s worth noting for posterity that CubCadet is thankful for his body and thinks we should all be thankful for his body.

ANNOUNCEMENTS:
– Converge at handsomizer next Friday. bomber will be closed!
– Party at Hair Band’s place

COT:
– Much gratitude
– Safe holiday travels