Tag: Blueprint

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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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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)

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Gravity is for the birds

AO: westeros
Q: SalPal
PAX: Hedwig, Young and Restless, Black Lung, Michelin Man, Tim the Toolman, Blueprint, Chunks, hambone, Red Skull
FNGs: None
COUNT: 10
CONDITIONS: A touch frosty.

WARMUP: Not my problem.

THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.

MOLESKINE: I hope you’re happy.

ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January

COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.

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Motivational Holiday Mosey

AO: bomber
Q: DintyMoore
PAX: Vector, Chunks, CubCadet, hambone, Blueprint, Pep, Pop-A-Lock, Right Said, Sherlock, Tim the Toolman
FNGs: None
COUNT: 11
CONDITIONS: crisp

WARMUP: mosey on

THE THANG:
Mosey to north nipple –
20 merkin/mountain climbers

Mosey to circle –
20 squat kickers

Mosey to answer –
20 shoulder tap jacks

Mosey to free will church –
20 drop squat jumps

Mosey to 51st playground –
20 pull up burpees

Mosey to small field –
20 step up high knees

Mosey to start X –
20 line lunges merkins

Mary to finish or lap around big field and community center

MOLESKINE:
Great to have our flag back thanks to Hedwig and Tim the Toolman

ANNOUNCEMENTS:
leanpax coming in January – join the channel

#brewruck was yesterday

COT: new life and new starts both require steps of faith and embracing the uncertainty, unknown, and discomfort. Best of luck to Blueprint Hedwig and Pop-A-Lock as they enter a new chapter of life.

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Impromp-Q

AO: bomber
Q: CubCadet
PAX: Papa Bear, Tim the Toolman, Pep, Blueprint, Wet Wipes, Hedwig, Black Lung
FNGs: None
COUNT: 8 (4 RESPECTs)
CONDITIONS: Thick

WARMUP: 30 seconds of waiting around to see if anything interesting was going to happen. CubCadet said “I’ll Q bc I hate those ones where each person does something for 5 minutes.” Three minutes later, Black Lung strolled up and said “I’ll Q because I think I am supposed to.” Sensing a burpee heavy Q, CubCadet said “oh no you don’t”…and the rest is Bomber history as archived on slack. .

THE THANG:
– 11s up and down the hill (Papa Bear picked monkey humpers at the bottom). The top was squats and merkins, not to be combined then confused with……
– Moved to the picnic tables. 2 sets of 15 dips, 15 incline merkins, and 10 step-ups each side.
– Bernie to start. Dealer’s choice, up to 25 reps. Ended at 6:13 much to the discontent of Black Lung

MOLESKINE: Nothing insightful beyond discussing the etymology of “respect.” Michelin Man we missed you, but hope to catch you next time. Couldn’t replicate your enthusiasm.

ANNOUNCEMENTS: Check Slack

COT: Prayers for Wet Wipes Mom, struggling with dementia, and his Dad as primary caregiver. Hedwig and his wife expecting first 2.0. Big week of tests. Blueprint who had been away for a while but really great to have him back. Apologies, as I do feel like I am forgetting someone we prayed for. Thank you for the chance to lead Bomber, the most RESPECTed AO in Nashville. Rumor is Black Lung is up next Friday, where I’m sure I’ll be doing a lot of (modified) burpees.

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The few not on 30A for Spring Break

AO: westeros
Q: Pep
PAX: Wolfpack, Firefox, Sherlock, DintyMoore, Tim the Toolman, Blueprint, Breadsticks
FNGs: None
COUNT: 8
Conditions: Cold

Warmup:
– seal claps: 15
– overheard claps: 15
– imperial walkers: 15
– good mornings: oyo

The Thang:
Dora
– run: around the school drop off circle
– exercises
– burpees: 100
– alabama prom dates: 200
– fire hydrants: 300 (one each side)
– american hammers: 200
– hand release mericans: 100
– finish with a mary

COT:
– prayer for Breadsticks dad – surgery to remove toe due to diabetes
– game night tomorrow (Tuesday) at Firefox’s house

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Bomber, Friendly or Intimate (depends on who you ask)

AO: bomber
Q: CubCadet
PAX: Crawlspace, CubCadet, hambone, Wet Wipes, Pep, sooner, Papa Bear, Blueprint
FNGs: None
COUNT: 8, yes rather light for Bomber
CONDITIONS: 56, sort of damp

WARMUP: Normal stuff plus 90 second merkin to failure. Entertainment provided by mumble chatter about ‘aiming’ problems.

THE THANG: Ran as a group to Richland Park pavilion. Three sets of:
– 30 ski jumpers
– 25 dips on picnic table
– 20 lateral lunges
– 15 incline merkins
– 10 box jumps onto table (bench or top)
– Lap around the library / pavilion in between

Release run back to start. (Total run ~ 2.1 miles). Hold plank or peoples’ chair.

Wrapped it up with 50 4 count flutters.

MOLESKINE: Missed a lot of the Bomber regulars this morning, including our AOQ DintyMoore who I learned this week has quite the reputation as a bowling coach. Hope it went well with thebuffalo Overheard “I miss it when Vector is here for our runs” and “this is a good playlist, CubCadet” (recycled from a 2021 St. Patty’s Day titan workout)

ANNOUNCEMENTS: Not much, check slack. I hear is loaded with useful information.

COT: Safe travels and a chance to recharge for those going on break. Prayers to make us better leaders and men. Thanks for the chance to be with you today. You inspire me to be better.

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Crumping

AO: westeros
Q: Wolfpack
PAX: Tim the TOOLMAN, Black Lung, DintyMoore, Grape, Natural Ice, Pep, Red Skull, Sally, Spinal Tap, Blueprint
FNGs: None
COUNT: 11
CONDITIONS: Guns out, cut off sleeves type of morning

WARMUP: Mosey around. BACs. BACBACs. Imperial Walkers. WMHs.

THE THANG:
Split up into pairs (Choose a new Pax to pair with after every exercise). Theme was, if you can do 1, you can do 2, if you can do 2, you can do 10. Each Pax alternated with each other working up from 1 rep to 10 reps. 55 total reps per exercise per Pax.

Overhead Seal Claps
Mosey to tennis courts
Squats
Mosey to playground
Merkins
Mosey to stairs
Step Ups
Mosey to Playground
Dips
Mosey to tennis courts
Iron Mikes
Mosey back to flag

MARY
Same concept, but in a group working up to 5 reps.

Leg Raises
Shoulder Taps

MOLESKINE:
Crumping is a term in mountaineering/backpacking when every movement is tough and even the smallest steps feel hard. It’s in these moments that we need to realize that if we can take one step, we can take the next. And even more important to understand we don’t have to go at it alone. Ask for help where you need it and lend a helping hand when you can. “Leave no man behind and leave no man where you found him”

ANNOUNCEMENTS:

Biscuit Run this Saturday (Westhaven to Loveless)

Next Tuesday (3/5) Bring Your Kid To Workout Day at TheKnoll in Bellevue. If you’ve ever wondered what a 2.0 workout looks like bring the kids and come out! (Recommended age 6+)

March 28th Murder Mile at Greenmachine

Plankril coming in April. See Grape for details and get ready to become ripped SkaterBoys

COT: A moment of silent reflection for all prayers spoken and unspoken. Cheers to you men!