Tag: bluemule

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That-workout-from-Friday redux

AO: westeros
Q: CubCadet
PAX: DintyMoore, Vector, bluemule, Pep, SalPal, Spinal Tap, Michelin Man
FNGs: None
COUNT: 8
CONDITIONS: Brisk 32 but manageable

WARMUP: 25 SSH, WMH / GM OYO, mosey around the big field (on the pavement)

THE THANG: Yeah, I stole my own workout from Friday / Bomber. Modified it slightly to make it less confusing (based on anonymous feedback)

– Endzone: 5 SSH
– 10 yard line: 10 burpees
– 20 yard line: 20 WW1
– 30 yard line: 30 mountain climbers
– 40 yard line: 40 merkins
– 50 yard line: 50 squats
– 40 yard line: 40 ski jumpers
– 30 yard line: 30 American Hammers
– 20 yard line: 20 box jumps
– 10 yard line: 10 wide arm merkins
– Endzone: 5 SSH

Rinse / repeat in reverse order

Travel between yard lines as a group was half bear crawl / half lunge worms (lunge, lunge, inchworm forward, 2 merkins, inchworm back up)

Sprint length of the “field” – 1x

Mary – round robin, 25 reps each exercise for 8 minutes

Playlist as also a recycle: Super Bowl Halftime songs.

MOLESKINE: Things I learned today:

– DintyMoore is alive
– SalPal was 12 in 2011
– Prince was the greatest SB halftime act. Ever.
– Coffee at Dose is pretty cool (#lovingmysabbatical)

ANNOUNCEMENTS: Congrats to those who finished Leanpax. Check slack for details on Brewruck and Night Moves coming up.

COT: Prayers for:
– People and critical care / research institutions impacted by government budget cuts, and struggling with uncertainty.
– Vector and family over his Mother’s passing
– Michelin Man dealing with some back issues (and our gratitude that he came to hang with us)
– SalPal dealing with some leadership challenges / change at work
– Intentions in our hearts.

Grateful for the opportunity to lead.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Dirty Dora

AO: titan
Q: Natural Ice – CBO
PAX: Sherlock, Spinal Tap, bluemule, CubCadet, Tim the Toolman, Right Said, Pep, Steak Knives (F3 Cape Fear), Natural Ice – CBO, Aquaman, Deuce and a half
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey

THE THANG: Dirty Dora

Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.

After completion we went for a bear crawl up the hill, because we do hard things.

ANNOUNCEMENTS: Lean Pax is getting close to completion

COT: Prayers were lifted!

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Tortoise & Hare – Run #3

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Chunks, bluemule, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet 2.0), Whoopi, Aquaman, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 23
CONDITIONS: A beautiful 30 degrees

WARMUP: Regular warm up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! Asked every 4:13 Strong man to partner up with someone that would push them and it worked. We have 9 out of 11 4:13 Strong men set PRs today!

Wolverine set a new class record today with 26:02; our “all in” time was 37:25.

MOLESKINE: A great showing from F3 Pax and a great effort by all. To have this many men set a PR in week three shows that they are pushing to get better. Thank you for being a part of their transformation!

COT: Prayers for strength, courage and guidance.

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Someday We’ll All Enjoy Running, But Not Today

AO: westeros
Q: Hair Band
PAX: Chunks, Grape, Tim the Toolman, DintyMoore, Michelin Man, Pep, SalPal, Son of Red Skull, Red Skull, Young and Restless, bluemule, CubCadet, Sherlock, Vector
FNGs: None
COUNT: 14
CONDITIONS: a bit chilly, a bit damp

WARMUP:
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
High knees
Butt kicks

THE THANG:
Mosey to parking lot hill
2x 50% sprint up hill, jog down
2x 75% sprint up hill, jog down
2x 90% sprint up hill, jog down

3 Sets
20 Squat jump with knee tuck (40 drop squats as modification)
50 Iron mikes (25e)
15 merkins
Hard sprint up hill (85% effort), jog down (30-40% effort)

In cadence squats on Hair Band count

Mosey to jungle gym for as many rounds of
25 pull ups and running a lap around the drop off circle as possible

MOLESKINE:
A thought I had during the beatdown: how we, as individuals, approach a workout together is often a reflection of how we live our lives in relationship with others.

Another thing I learned today: if I see people shorting themselves in an exercise, it fires me up. I have more to say on this matter but it’s probably better I don’t.

Shoutout to DintyMoore for being a monster and raising his lactaid threshold this morning.

ANNOUNCEMENTS:
– AOQ Grow School coming to a saturday soon near you
– Spring CSAUP in the works
– Spring fling led by Natural Ice – CBO
– 4:13 Strong Dinner fundraiser April 24th

COT:
– health and wellness for friends & family, prayers & praises for employment

Rock on and don’t cheat yourself out of getting better,

Hair Band

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7 PAX for 7 Degrees

AO: titan
Q: Right Said
PAX: Cropduster, Pep, Spinal Tap, bluemule, Tim the Toolman, Aquaman
FNGs: None
COUNT: 7
CONDITIONS: 7 degrees with a little wind making it feel colder

WARMUP: mosey around the promenade
good mornings and Willy Mays Hayes

5 Minute Musical Dance Experience:
Song: When a Fire Starts to Burn by Disclosure
SSHs for the duration but every time you hear the word “fire,” 1 burpee

THE THANG: DORA
100 merkins
200 squats
300 LBCs
partner bear crawls to the parthenon door

MOLESKINE: “Be a thermostat, not a thermometer”

ANNOUNCEMENTS:

COT: short and sweet. Gratitude for every worker who has to be outside today.

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The Sign

AO: titan
Q: DintyMoore
PAX: Firefox, bluemule, Chunks, Right Said, Blueprint, Tim the Toolman, Black Lung, Crawlspace, CubCadet, DintyMoore, Pep, Puzzlah, Sherlock, Spinal Tap, Good Morning America, Aquaman
FNGs: None
COUNT: 16
CONDITIONS: clear and crisp

WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance

THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs

Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)

MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI

ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold

COT: Silent Meditation for 30 seconds

Up Next : Right Said

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the most annoying workout in the world

AO: middle-tooth
Q: sooner
PAX: Oatmeal, bluemule, Toothless, Pole Dancer, Hanes, DrRupp, Betty Ford, aquaman
FNGs: 1 aquaman
COUNT: 9
CONDITIONS: sub-20

WARMUP: active stretching

THE THANG:

Rotating stations + hill sprint between rotations

Station 1: Bring Sally Up + Bring Sally Down — Merkins

Station 2: Bring Sally Up + Bring Sally Down — squats

Station 3: Bring Sally Up + Bring Sally Down — hanging leg raises

Station 4: Bring Sally Up + Bring Sally Down — Triangles

Station 5: Bring Sally Up + Bring Sally Down — Australian push-ups

Team station: Bring Sally Up + Bring Sally Down — up downs

Timer is a song about Sally going up and down…

Everyone completes all the stations

Back to start

ANNOUNCEMENTS: leanpax

COT: Ashley

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Earning the Apres

AO: middle-tooth
Q: Pole Dancer
PAX: Young and Restless, DrRupp, sooner, Toothless, bluemule
FNGs: None
COUNT: 6
CONDITIONS: Cold and Windy! I thought it was supposed to be warm in the south…

WARMUP: Mosey around the school, active warmups, dynamic stretching

THE THANG: Cross Country Skiing

Lunge the length of the field
20 Burpees
Mosey back
Lunge the length of the field
20 Star Jumps
Mosey to the Parking Lot

Inchworm from standing position into plank, perform merkin, walk feet up to hands, put hands straight up. Inchworm the length of the parking lot

Ring of Fire!
All start in high plank, transition to low plank, and back to high plank throughout the song.

DORA: 200 WW1’s as your partner travels the length of the lot and back

5 Burpee buy in for ending one minute early

ANNOUNCEMENTS: LeanPax started yesterday, juiceday kicking off, new 4:13 class at Stronghold next Thursday

COT: Prayers for health in the new year

Playlist: https://open.spotify.com/playlist/1kzub06eTl0GbLr2BLL6AU?si=afdafc675dcf4923