Tag: bluemule

Posted on

Pep does it again

AO: greenmachine
Q: Pep
PAX: Grape, Cowboy, Toothless, bluemule, Focker, Shania, moneyshot, Shy Guy, Peaches,d-flat
FNGs: None
COUNT: 11
CONDITIONS: January warm

Playlist: 80’s karaoke, provided by Grape
Grade: A

WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings

THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary

ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)

COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)

Posted on

NYE Countdown

AO: titan
Q: Spinal Tap
PAX: Natural Ice, Good Morning America, SalPal, Pep, Tim the Toolman, Choo Choo, Juicy J, Right Said, bluemule, Hipster, Papa Bear, Young and Restless, Stumbles
FNGs: None
COUNT: 14
CONDITIONS: :cold_face:

WARMUP: The usual

THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary

ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!

COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.

Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.

Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!

Posted on

WEIGHTsteros 4

AO: westeros
Q: Michelin Man , Vector
PAX: bluemule, Red Skull, Vector, Old Maid, Spinal Tap, Tim the Toolman, Michelin Man, Pep
FNGs: None
COUNT: 8 pack
CONDITIONS: insta-cold

WARMUP: standard jog around the park

THE THANG:

1. Sevens

Thrusters in middle of parking lot.
Murder bunnies as mode of travel (modify to lunge walk if needed).
Blockees at the Christmas tree pile.

2. Acronym circle- BLOCKS

Do the following:
Big boy sit-ups
Lunges (2 is 1)
Overhead press
Curls
Kettlebell swings
Squats

Did sets of 5x, 5x, 10x, and 5x.

3. Mary. Cool guys incorporated the block in their Mary call. Thank you cool guys.

MOLESKINE: Didn’t want to come. Glad I went. Workout got better with every murder bunny.

ANNOUNCEMENTS: YHC Grinchingly stealing all the Qs in December is over. Back to regular rotation next week. As repayment, those in attendance received a brand new, gently used cinder block as a holiday gift. BRING YOUR OWN COUPN EVERY WEEK MOVING FORWARD.

COT: thank you LORD. Amen.

Subsequently, Doseteria was held at Star Bagel.

Posted on

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!

Posted on

THE 12 BLOCKS OF CHRISTMAS

AO: westeros
Q: Natural Ice
PAX: Sherlock, Papa Bear, Red Skull, Young and Restless, DintyMoore, Grape, Right Said, Vector, Michelin Man, bluemule, Chunks, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 13
CONDITIONS: Jolly

WARMUP: SSH, Imperial Walkers, Merkins, Streeechin

THE THANG: THE 12 BLOCKS OF CHRISTMAS

• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH

Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.

I clocked 2.3 miles of running and 584 calories

MOLESKINE: Do hard things – put the Weight in Weighteros

ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!

COT: Prayers for Grapes fathers health and family

Posted on

WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

Posted on

Please just let this one be an easy one please

AO: handsomizer
Q: SalPal
PAX: Salami, Natural Ice, Spinal Tap, bluemule
FNGs: None
COUNT: 5
CONDITIONS: High 50s, high humidity.

WARMUP: Lol actually did some light stretching.

THE THANG: Two exploratory moseys to scout out spots for future beatdowns. Tabata + slowsey + stretch, 3x.

MOLESKINE: When he wasn’t running into things, Blue Mule led discussion on Thanksgiving food and traditions.

ANNOUNCEMENTS: Grow School, Christmas Party, Volunteering, see slack.

COT: For healing from injuries, intentions unspoken, praise for 16 years of marriage for our Nantan.

Posted on

17 NOV 2025

AO: westeros
Q: bluemule , Papa Bear, DintyMoore, Spinal Tap, Young and Restless, Tim the Toolman, Pep, Sherlock
PAX: bluemule, Sherlock, Young and Restless, Tim the Toolman, Spinal Tap, Pep, DintyMoore, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Cold but manageable

WARMUP: YHC had a house alarm go off five minutes before start – false alarm but it required leaving and having everyone else step in to Q!

THE THANG:
The PAX all stepped up for a no-notice Q while I went to check the security alarm!
-Dora: 100 mountain climbers, 200 LBCs, 300 squats, one PAX does exercises and one runs around the loop
-Playground: Rounds of several calisthenics including burpees, pull-ups, merkins, and dips.
-Sprints: Self-explanatory

MOLESKINE:

ANNOUNCEMENTS:
-Night Moves this Thursday, and Thanksgiving run next week

COT: Happy Thanksgiving!!!

Posted on

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.

Posted on

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!