Tag: Cowboy

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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A Disney adventure

AO: middle-tooth
Q: sooner
PAX: Toothless, Oatmeal, Cowboy, Betty Ford, Choo Choo, Matador
FNGs: None
COUNT: 7
CONDITIONS: prime

WARMUP: dynamic stretching

THE THANG:
Little Merman workout (Abs)… If we grew a fishtail and had to survive, we would drown or be eaten because of our weak abs.

– dolphin kicks (50)
– butterflies (50)
– thrusters (40)
– Freddie Mercury (40)
– full leg lift (30)
– full scissor kick (30 right leg)
– WW 0.5 (20)
– WW 0.75 (20)
– WW 1.0 (20)
– frogs (10)
– lbc (10)

Beauty and the beast mode (40 second + 20 second tabatta)
– pull ups
– pushups
4 sets each

Robin Hood and his merry men of Sherwood Forest
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap

MOLESKINE: really impressive lyrical knowledge

ANNOUNCEMENTS: octoburpee, need a better showing at night moves, Tennessee tussle, it’s fall break, check slack

COT: travelers, changing of the season

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Hammer Time

AO: greenmachine
Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp

WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises

THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2

Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.

Mary till 6:15: Side plank x 2, J. Lo’s

ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down

COT: moneyshot closed us out with prayer.

Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT:

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Soft Grass of Green Hills Park

AO: middle-tooth
Q: Puzzlah
PAX: Oatmeal, Esposa, Pepsi, sooner, Cal Worthington, Choo Choo, Cowboy, DrRupp, Toothless, Focker
FNGs: None
COUNT: 11
CONDITIONS: perfect morning

WARMUP: tikTok influencer hops, swings, then a little yoga

THE THANG: 2-Burpee indian run to field

Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.

Burpee indian run to the 9-square

With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4

Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.

MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.

Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala

ANNOUNCEMENTS:

COT:

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Shut Up and Lunge

AO: greenmachine
Q: Michelin Man
PAX: Grape, Pep, moneyshot, Black Lung, Cowboy, Cal Worthington, Shania, Michelin Man, Esposa, Sherlock
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Mark Harmon Would Be Proud…..

AO: greenmachine
Q: Hipster
PAX: Grape, Focker, Esposa, Shania, moneyshot, Betty Ford, Cowboy, Pep, Michelin Man, Shyguy, Nada
FNGs: 1 Nada
COUNT: 11
CONDITIONS: Swampy

WARMUP: Quick WOR on the 50 yl

THE THANG:

1st Test – TABATA

Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.

Movements:

– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks

PAX records # completed for each set to measure strength and endurance.

2nd Test – Beep Test

Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..

Again, PAX logs their results as a baseline against which to compare in 90 days.

MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.

Thanks to AC/DC for always rocking.

No thanks to Moneyshot for making us all feel worse about ourselves.

ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50

COT: Gratitude for the opportunities we have to be better each day.

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VF3NSS Pt. 2

AO: greenmachine
Q: SalPal
PAX: Pep, Esposa, Betty Ford, Matador, Cowboy, DintyMoore, Focker, bluemule, moneyshot, Westham (visiting from Omaha IIRC)
FNGs: None
COUNT: 11
CONDITIONS: Locked up tight.

WARMUP: Mosey to field.

THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)

Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA

Close with 10 burpee buyout

MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.

ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.

COT: F3/FIA Wedding, Travel, Work Anxiety

Stay salty y’all.