Tag: Black Lung

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health

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The things we do for love

AO: iiipillars
Q: Grape
PAX: Focker, t-cell, Go Fish, Tackle Box, Black Lung, Goose, princessaurora, Harbaugh, Baguette, YumYum, Pep, Swiffer, Dollywood
FNGs: 1 Dollywood
COUNT: 14
CONDITIONS: snowy/icy! My fingers went numb! Just like my cold dead heart

WARMUP:

20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 OH Press
10 Moroccan Night Clubs
mosey to the field

THE THANG:

Flower

Four corners with a partner
20 hand slap merkins
20 hand slap BBSU’s
20 bropees
10 partner derkins each

One partner runs while other completes exercises for a total of 100 each of:
Lunges
O Squats
V Ups
Elbows to knees (4 count mountain climbers)

3 MoMary picked from a “box of chocolates”
20 APD’s
20 Freddie Mercs
15 box cutters

MOLESKINE: we followed the journey of a star crossed lover who finally had the confidence to buy his heartthrob some flowers leading to an electric love that ultimately ended with infidelity that led to our hero contemplating the meaning of life. Thankfully, he proclaimed in the end that he would survive.

ANNOUNCEMENTS: brewsday tonight, Leanpax starts again in 10.5 months

COT: prayers for Nancy, Zelensky, the Benz family, and for love

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Out Of This World

AO: handsomizer
Q: Grape
PAX: Freakonomics, Black Lung, Carabiner, Z Pack, Green Acres
FNGs: 1 Green Acres
COUNT: 6
CONDITIONS: wet and wild

WARMUP: 30 SSH
15 LBAC F
15 LBAC R
15 Seal claps
15 OH Press
Mosey to bottom of stairs

THE THANG: bearway to heaven

In groups of two, run the stairs and do 86 reps each of the following exercises

Carolina Dry Docks
O Squats
Merkins
Elbows to knees
Take off (sprint back to startex)

ANNOUNCEMENTS: Leanpax is over!

COT: prayers for health of friends and family and for boundaries and boldness in relationships

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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ

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Titan Up

AO: titan
Q: Goose
PAX: Black Lung, Sherlock, Right Said, Focker, DintyMoore, Pep, greyalbum, Good Morning America, Freakonomics, Natural Ice, CubCadet, Crawlspace, Waterboy, Wolfpack, Tim the Toolman, Mansport
FNGs: 1 Mansport
COUNT: 17
CONDITIONS: Chilly

WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat

THE THANG:

200 squats, run a lap after 25 reps

Lunge to the Parthenon

Adora: 250 incline merkins while partner runs lap around parthenon

Circle of Mary

ANNOUNCEMENTS:

-Welcome  FNG Mansport from the UK

-Tuesday Brewsday at 12 south taproom at 430

-Prayers for Nancy

– Drake concert tonight at Bridgestone

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Wake up, It’s The First of the Month

AO: greenmachine
Q: Goose
PAX: moneyshot, Cowboy, Black Lung, Sherlock, Betty Ford, Deep State, Works for a Guy, Topanga, FeelTheBerns, Movin On Up, t-cell, Hagus
FNGs: None
COUNT: 13
CONDITIONS: Frosty

WARMUP:
Forward Fold, Willie mays hays, Cherry pickers x2

THE THANG:
Indian Runs 2 laps

Adora: 300 squats and 300 LBC while partner runs to midfield.

100 yard lunge

Adora: 500 SSH while partner runs to midfield

Circle of Mary

ANNOUNCEMENTS: Tuesday Brewsday at the Capital View Juice Bar on Tuesday!

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Heavy Dora + Futbol

AO: titan
Q: Detective Pikachu
PAX: Salpal, Freakonomics, Tim the Toolman, Black Lung, CubCadet, Spinal Tap, Natural Ice, preacherman, Good Morning America, bluemule, Avalanche
FNGs: None
COUNT: 12
CONDITIONS: Slightly chilly

WARMUP: Grabbed coupons and mosey to oval track

THE THANG:
Round 1: Heavy Dora
100 block bench presses
100 curls
100 block squats

Intermission: Indigenous Peoples Run around oval track until everyone had gone. Sprinted back to blocks

Round 2: 50 reps of each instead of 100

Finale: Futbol. Took absolutely forever for anyone to score, but once the floodgates were open, Q’s team lost.

ANNOUNCEMENTS: Final stretch of leanpax. Hang in there. Prayers for Salpal and M as M is finishing her PhD and they’re expecting 2.1. Prayers for my M as she passed her closed doctoral defense and will prep for open defense and start the job hunt

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Staying Warm by the Fire 🔥

AO: middle-tooth
Q: Toothless
PAX: Topanga, sooner, Rocket Mortgage, monster biscuit, Betty Ford, Cowboy, Black Lung, Firefox, moneyshot, Young Pawn
FNGs: None
COUNT: 11
CONDITIONS: Crisp and clear, some mumblechatter about it being too cold and being ready for spring. The Q was prepared to address this concern.

TUNES: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=aHk7_t1wRMOsKetBfl43wQ&pi=u-KhB6nvHMTeuB

WARMORAMA

– SSH x 30
– Active warmups down lot to light pole

THE THANG

PAX count off forming three groups

– Group 1 does an Indian run for 2 laps
– Group 2 does an exercise on the ground
– Group 3 does a standing exercise around Group 2

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four sets (2 mins AMRAP in each station based on runners):
1. Hand Release Merkins, Tree Huggers
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs

Circle up for…

Rings of Fire 🔥

Thunderstruck
– High and low plank, up or down on “thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squats, up or down as directed

ANNOUNCEMENTS:
– Night Moves at Frothy Monkey in the Nations Wednesday at 1800 hours
– Last 2 weeks of #leanpax

MOLESKINE:
It was an honor to have a little homecoming back to #middle-tooth. Everyone showed up for corporate 😆 The men all pushed themselves this AM and I dare say managed to stay warm!

— Toothless 🦷

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Under the sea, under the fog

AO: atlantis
Q: Young Pawn
PAX: Salpal, Oatmeal, sooner, Hair Band, Black Lung
FNGs: None
COUNT: 6
CONDITIONS: 😶‍🌫️

WARMUP:
SSH, GM, WMH, short mosey 🏃‍♂️
30ish each of squat tucks, iron mikes, burpees, and side plank with reach interspersed with hand target sparring  🥊

THE THANG:
🏋️‍♂️ 50 lb sand bag carry to playground
💪 45 on, 15 off upper body circuit for 10 min
👣 Heavy Dora: pax alternated carrying sandbag around the picnic shelter and exercising until total was reached: 50 dips, 50 step ups, 50 squats (called off early for time)
🏋️‍♂️ Back to startex
⭕️ Mary and stretching

ANNOUNCEMENTS:
🍽️ #leanpax continues
🍖 The Hunger Games on Saturday
🐒 Night Moves next Wednesday, starting from The Nations Frothy Monkey
🔱 New Atlantis AOQ announced next Thursday
🙏 Gratitude for family wins for @Oatmeal @Black_lung and a work win for @Salpal, supplication for family strife for @sooner @Hair_band and YHC
🗣️ Closing words: James 3:13, 17f “… the wisdom that comes from heaven is first of all pure, then peace loving, considerate, submissive, full of mercy and good fruits, impartial, and sincere…”