Tag: bluemule

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Get it Right

AO: thestronghold
Q: toga
PAX: Doggystyle, bluemule, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, toga, Minnie Pearl, Red Skull, D Pole, Evel Knievel, Prince’s Hot Chicken, Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: 15 Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
COUNT: 27
CONDITIONS: Snowy and 18 degrees

WARMUP: Mossy to the gravel pit for some basic “in cadence” warm up. It took multiple attempts for the group to meet the Qs expectations. Each failure was rewarded with a 5 burpee penalty.
SSH
Don Quixotes
Imperial Walkers
Hillbilly Walkers
Copperhead Squats
T-Ups
Scorpion Stretch

THE THANG:
Pair up F3 and 4:13 Strong – run to the block pile. Each pair grabs a block followed by a Rifle Carry to the basketball court.

PAX 1 performs an exercise with the block while PAX 2 travels to the end of the court, completes an exercise and then travels back for a switch:
– PAX 1, Overhead Press, PAX 2, Run + 10 Merkins x 3
– PAX 1, Reverse Table Top, PAX 2, Bear Crawl + 15 Squats x 3

Rifle Carry block back to block pile and circle up for Mary.

ANNOUNCEMENTS:
Great first workout in some adverse conditions. Thanks to @toga for leading and for our 10 PAX that braved the weather to welcome the new class.

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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Punishment for Defeat

AO: handsomizer
Q: Natural Ice , Salpal
PAX: bluemule, Red Skull, Grape, Rocket Mortgage, Frasier, Blueliner, Cuban Missile, Natural Ice, Salpal
FNGs: None
COUNT: 9
CONDITIONS: Chilliest

WARMUP: SHAME! Hey guys we really sucked at kickball last week, and we need to get our act together. I swear, if loose to bomber 7 or 8 more times in the future… thats it. I am out of here! I will be getting a peloton.

THE THANG: Punishment for Losing!

@salpal lead us through 3 EMOM circuits
Too many Burpees, Sprints, and Lt Dans!

I took over for a brief merry break followed by a ladder of OHP & Merkins, counting up to 10 and then back down.

Mandatory stair work following with a stair skipping sprint and 92 bunny hops up the steps.

5 minutes of merry ended us out with a final burpee buyout!

ANNOUNCEMENTS: Hendersonville 1/13 at 6 am!
Leanpax!

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69

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LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.

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Bomber vs Handsomizer – 2023

AO: handsomizer
Q: Natural Ice , DintyMoore
PAX: Detective Pikachu, Wolfpack, Siri, Salpal, Firefox, Spinal Tap, bluemule, Chunks, Grape, Crawlspace, DintyMoore, Rocket Mortgage, Frasier, Natural Ice, Down Range – Hunch Back, Pizza the Hut, Long Horn, Silver Spoon 2 DR FNGs Trainer and Couch Potato, 2 DR FNGs Trainer , Couch Potato
FNGs: 2 2 DR FNGs Trainer , Couch Potato
COUNT: 20
CONDITIONS: Crisp

WARMUP: We took the downrange visitors and #bomber brothers on a quick tour of Handsomizer ending with our traditional Geodis Warm Up, the Bearway2Heaven (bear crawl up the steps with a push up on each of the 92 stairs)

THE THANG: Bomber vs Hansomizer Kick ball
Pax performed five Burpees after three outs.

Bomber destroyed Handsomizer, with a little help from the youthful FNGs

ANNOUNCEMENTS: LeanPax is nigh upon us! Bulk up and put on mass while you can!

Prayers for Corporate and the broken foot!

I am incredibly thankful for all you!

Here is to another great year!
2024 : The Year of the Shred Part III – Brought to you by Ninja Ice

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4 Alarm Fire

AO: titan
Q: Chunks
PAX: Firefox, t-cell, bluemule, Crawlspace, Detective Pikachu, Red Skull, Sarge, fiftycent
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:
SSH
Stretches
Mosey around the Parthenon Grass stopping at each corner for some Burpees 1,3,5 (Stop1) 7,9 (Stop 2) 10,8(Stop 3), 6,4,2 (Stop 4)

THE THANG:
A – Arms
L – Legs
A – Abs
R – Run
M – Merkins
PAX completed 4 Rounds for a 4 ALARM fire with the PAX choosing different exercises and a couple rounds with Hollow Body HO HO Holds since @firefox was in attendance. Last round was 5 burpees for each letter except the run around the circle.

Circled up for some P90X Yoga

Moseyed back to Startex for a 5 Burpee buy out and some Hollow Body HO HO HOlds to wrap up.
ANNOUNCEMENTS:
New Years Day Convergence at Green Machine
LeanPax starts 1/2/24
Hendersonville relaunch 1/13 at Memorial Park

Thanks as always for the honor to lead this group of men.

SYITG,
Chunks

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Dealers Choice

AO: handsomizer
Q: Cuban Missile
PAX: Blueliner, bluemule, Grape, Focker, Natural Ice, Freakonomics, Chunks, Hair Band
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP: Side Straddle Hops, Arm Circles, Willie Mayes Hayes

THE THANG: Mosey to the stairs. Dealers Choice of exercise, but dice determine the reps. Finish with Tai Chi breathing.

ANNOUNCEMENTS:
Remember to be nice to people this holiday season, you never know what someone else is going through.

Prays with Hair Band and his family while they are dealing with the loss of his grandmother

COT:

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Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile