Tag: bluemule

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IYKYK

AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:

WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes

THE THANG:

Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.

CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.

Without furth ado, time to attack Love Circle!

Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.

Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.

What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.

Finished with some ab work and broga.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Prayers for jobs and families

Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:

Always an honor to lead at Westeros.

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Simple and Effective

AO: westeros
Q: Natural Ice
PAX: Papa Bear, Sherlock, Michelin Man, Juicy J (JBowman), Spinal Tap, Squatter, The Merchant, Tim the Toolman, bluemule, Vector, Chunks, Pep
FNGs: None
COUNT: 13
CONDITIONS: Spooky Foggy and 34F – PERFECT

WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches

THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field

Various forms of Merry in between sets as we waiting on the 6

The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)

In total we ran 1.6 miles!

Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:

Playlist was Michelin Mans highschool CD collection

https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end

MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!

ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th

COT: Prayed to see the blessing and to have a grateful heart!

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The Rise of WEIGHTSteros!

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Michelin Man, Pep, Tim the Toolman, Black Lung, bluemule, Chunks, CubCadet, Shy Guy, Spinal Tap
FNGs: None
COUNT: 10
CONDITIONS: Hot Guy Fall

WARMUP: Warm Up OYO. Ran a quarter loop around the park.

THE THANG: DORA

1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.

MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.

ANNOUNCEMENTS: Check the Natural Ice blast!

COT: Thank you for these guys, and good weather, and healthy bodies.

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Another one

AO: westeros
Q: Natural Ice
PAX: Demo – F3 NoHo HTX, Tim the Toolman, Young and Restless, CubCadet, bluemule, Pep, Grape
FNGs: None
COUNT: 8
CONDITIONS:
Fantastic morning. Crisp air

WARMUP:
The usual suspects: SSH to get the blood moving, a round of merkins to wake up the arms, squats to loosen the hips, and some light stretching to make sure no one pulled a hammy.

THE THANG 1:
Bear Way to Heaven up the little school steps. Ten full rounds of bear crawls up with a merkin on each step. Why ten? Because someone had to make sure we put in more stair work than handsomizer. A true gut check—hands and legs burning by the end.

THE THANG 2:
Circuit grind: 5 pull-ups, 20 dips, 30 squats. Repeat, repeat, repeat. Too many sets to count, but enough to make the shoulders scream and the quads question life choices. Simple, effective, punishing.

Sets of Merry where tossed in between each set.

MOLESKINE:
We almost capped things off with a Burpee Apocalypse, but I gave in to the peer pressure of Grape and listened to the little voice saying “slow down, live to fight another day.” Sometimes wisdom is knowing when to push and when to hold back. Good reminder that accountability isn’t just about going harder, it’s also about checking your ego and keeping it sustainable.

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18th Anniversary Convergence

AO: westeros
Q: Michelin Man
PAX: Pep, Black Lung, Michelin Man, Sherlock, bluemule, Chunks, DintyMoore, Vector, Salami, Tim the TOOLMAN
FNGs: None
COUNT: 10
CONDITIONS: Happy Fall Y’all!

WARMUP:

18 Star Jumps

TODD JEFFERSON HARTLEY
9 – Toy Soldiers
8 – Jumping Jacks
07 – Hillbillies

1 lap around the park. Black Lung joined us halfway through. 7 burpee penalty called by bluemule via the BlackLung rule.

THE THANG:

AMRAP. Pax made a circle with coupons. 1 Pax runs to the end of the parking lot and the remaining Pax did:

Squats
Curls
Overhead press
Rows
Eagles wings lunges

rosebud Pax heard it was my anniversary and started showing up throughout the workout. Thanks for joining Chunks , Salami , and DintyMoore !

We stopped several times to do 18 cinder block pull throughs.

MARY:

18 Flutters with block

LAURA RAINES HARTLEY
9 – Leg raises with block
8 – Rotational block twists
7 – High knees

1 more mosey to cool down.

MOLESKINE:

Today is my 18th anniversary. Laura and I were married on 9/8/2007 in Memphis, TN. I’m so thankful.

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Ready . . . Set . . . GO!

AO: westeros
Q: Vector , CubCadet
PAX: Pep, Papa Bear, Chunks, bluemule, Young and Restless
FNGs: None
COUNT: 7
7 HIM answered the call to come out and get better with a RESPECTable Co-Q designed to keep the PAX moving and always on the “GO.”

CONDITIONS: Cool, fantastic

PLAYLIST:
Hot to Go – Chappell Roan
Let’s Go – The Cars
Should I Stay or Should I Go – The Clash
Wake Me Up Before You Go-Go – Wham!
Are You Gonna Go My Way – Lenny Kravitz
Where Did Our Love Go – The Supremes
Let’s Go – Wang Chung
Ready Steady Go – Generation X
Let Me Go – Heaven 17
Let’s Go Crazy – Prince and the Revolution
Days Go By – Dirty Vegas

WARMUP:
CubCadet started with the usual: SSH x 20, WMH x 10, GM x 10, LBAC X 10, RLBAC x 10, Overhead Presses x 10, Seal Claps x 10

THE THANG:
Run to behind the school with coupons for

DORA#1 – Upper Body
100 Merkins
150 Overhead press with coupon
200 DIPs
Partner does Imperial walkers and then Bernie around the cul-de-sac

Vector takes over with mosey to gym entrance (sorry about the mud, Cubby!) for

DORA#2 – Lower body
100 Iron Mikes
150 Squats
200 Flutter Kicks
Partner runs around car drop off loop

Run back to Startex for 2 rounds of GOs:
Gorilla Humpers x 10
Overhead Press x 10

ANNOUNCEMENTS:
– CSAUP 50 this week — good luck HIM who are participating
– 9/11 Convergence
– 9/18 Night Moves
– 9/20 Grow School and F3 Nashville Anniversary
– Octoburpee is coming . . . :grimacing:

COT: Prayers for jobs, interviews, and travel. Appreciate all of the HIM who push me each week. Don’t forget to look out for those men around you who would benefit from this craziness. Cubby and I had an FNG teed up who couldn’t come today, but will be out soon. Keep pushing as the first EH might not stick.
SYITG,
Vector

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Tortoise & Hare – The Last Run

AO: thestronghold
Q: Red Skull
PAX: Chunks, Barney, Decaf, Michelin Man, Strutter, bluemule, Young and Restless, Touchback, Speechless (Bryan), Hair Band, Baby Bop, Step Back, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 21
CONDITIONS: 77 degrees and HUMID!

WARMUP: Black Jack was invited to lead the warmup due to his demonstration of poor effort and poor attitude. He brought the poor energy into the circle and offered an uninspiring warmup. After a couple of attempts, the warmup responsibility was taken from him and order was restored.

THE THANG: Partner up and RUN! The final run for this cohort before they move into the Work Phase of the program. Five out of Nine 4:13 Strong men set a PR today! Also posting a new PR was Young and Restless!

MOLESKINE: As men approach the finish line, they have the tendency to let up and coast to the finish. The challenge was made today to not be those men…to give the best effort of the six weeks today for the final run. We had five men accept that challenge!

ANNOUNCEMENTS: Signing Day is Friday, 8/22 at 11:30am. Come celebrate with us and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for guidance and wisdom as the men are interviewing and considering job offers.

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A lot of Shaqs, not many Stephs

AO: thestronghold
Q: Purple Tiger
PAX: Hipster, Right Said, Barney, bluemule, Red Skull, Shocker (Mark Holmes), Wham-O, Woodchuck,
FNGs: None
COUNT: 25
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CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Barney, Decaf, SalPal, Hair Band, Crawlspace, bluemule, Michelin Man, Wham-O, Young and Restless, Sunshine (Willy Lomam – Austin), Toss & Catch, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama, Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
FNGs: 2 Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
COUNT: 26
CONDITIONS: 77 degrees and high humidity

WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.

THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks

MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.

ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!

COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.

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More fire hydrants?

AO: westeros
Q: Pep
PAX: Papa Bear, bluemule, Tim the Toolman, CubCadet, Throw and go, sandman, shy guy,
FNGs: None
COUNT: 9
CONDITIONS:
Summer comfortable

WARMUP: we did a round of little baby arm circles

THE THANG:
Dora (yes, how odd from pep)
Exercises:
– 100 pull ups
– 200 windshield wiper (each side a half)
– 300 fire hydrant (each side a half)

ANNOUNCEMENTS:
– csaup: ask chunks – date is last Friday in August
– Night moves: Thursday evening downtown

COT:
– octo-bill knee
– Sandman travel home