Tag: Crawlspace

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Take a Load Off Fanny (The Weight)

AO: the-castle
Q: hambone
PAX: Chunks, Sunshine, Crawlspace
FNGs: None
COUNT: 4
CONDITIONS: These were “teasing” conditions–thought it was gonna be warm, but it was actually still kinda chilly

WARMUP: 1/2 mile run

Walk the weights over

Go to the middle for some IST, SSH, and merkins.

THE THANG: run back and grab the weights (2x16kg kettlebell, 1x32kg kettlebell, 60lb sandbag, 2x15lb plates, 1 20lb ruck)

Round 1 (x2):
farmers’ carry with 2x16kg kettlebell
squat with sandbag
plate steer with weight plates
deadlift with 32kg bell
jog it out

Round 2(x2):
farmers’ carry with 1x32kg kettlebell
sandbag press
figure eights with 1 16kg kettlebell
swings with ruck
jog it out

Head back to start.

MOLESKINE: I played a little rinky dink and fooled the pax by thinking we were running back to the weights–we ran past them at one point and did some extra running. YOLO.

I always enjoy adding in some weighted work. After running and bootcamping quite often, it’s good to do a metcon that is disguised as strength work.

ANNOUNCEMENTS: May the 4th be with you, and may you be with us on the 4th as we launch Hendersonville F3.

COT: Prayers for surgeries, babies, wives, and another year of life.

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

WARMUP: Warmup mosey to courts + active stretches upon arrival.

THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.

MOLESKINE: (Can someone tell me the difference between this and announcements?)

ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest

COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.

Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.

Always a pleasure to lead. Sally out.

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Hacker (Franklin), Michelin Man, Chunks, Judy, Decaf, Army Surplus, Yak, Frozen, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt Meatball, Training Wheels
FNGs: 1 Training Wheels
COUNT: 18
CONDITIONS: Wet and Soggy

WARMUP: SSH, IW, Squat, Leg Stretch, WMH

THE THANG: A perfect day at The Stronghold. The wet weather created a little adversity which provided the opportunity for us all to choose between an attitude of joy or frustration. The train created a disruption that allowed us all the chance to choose between doing the right harder thing or taking an easier shortcut.

MOLESKINE: Over the past week, we have let five men go from this current class (from 15 to 10) as we continue to weed out those that are not yet ready to take this opportunity seriously. Those five men are now back in uncomfortable, unsafe and even dangerous situations. Hopefully we will see those men come back and try again with a future class.

ANNOUNCEMENTS: The Tennessee vs. Alabama showdown is less that two weeks away. Help TN defend the flag by showing up on Saturday 4/6, 6:30am at Pinkerton Park in Franklin. Check middle-tn for more details.

COT: Prayers for the men at 4:13 Strong and for those that are no longer with us.

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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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Somebooty Will Be Sore

AO: middle-tooth
Q: Hair Band
PAX: Works for a Guy, monster biscuit, bluemule, Topanga, Cowboy, sooner, Michelin Man, Oatmeal, Toothless, moneyshot, Pole Dancer, Crawlspace, DrRupp
FNGs: None
COUNT: 14
CONDITIONS: threatening to pour

WARMUP:
Mosey on track
50 SSHs
Lunges
Moving WMHs
High knees
Butt kickers

THE THANG:
Take cones to field and set up

10 burpees buy in each round
Burnie to middle cone
20 iron mikes (per leg)
Burnie to far cone
30 drop squats
Burnie back
Hold plank til all in
Repeat x3

10 burpees buy in each round
Lung walk to middle cone
20 V-ups
Lunch walk to far cone
30 happy crunchy frogs
Squat walk to back
Hold plank til all in
Repeat x3

Mosey back to start-x, hold low squat for 2 minutes

MOLESKINE:

ANNOUNCEMENTS:
– brewsday was last night, success!
– Murder mile on the 28th, check greenmachine for deets

COT:
– everyone shared a prayer request, requests for work, being better parents, health of friends and family, losses in family, being more in the present

It is always a pleasure go come lead middle-tooth! Thank y’all for having me

Rock on,

Hair Band

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The One in the Rain

AO: bomber
Q: Wolfpack
PAX: Tim the Toolman, Crawlspace, DintyMoore, Firefox, Papa Bear, Pep, Right Said, Vector
FNGs: None
COUNT: 9
CONDITIONS: You can only get wet once

WARMUP: Mosey to upper parking lot. BAC, BAC BACs, Imperial Walkers, WMH.

THE THANG:

Thang 1:
Four Corners (Was going to do a triangle, but that parking lot was so perfectly square decided to go with that and add an extra set)

Perform the exercise and run to the next corner making your way around the square. 7 rounds in total.

R1: Burpees, 7 reps at each corner
R2: Flutter Kicks, 14 reps at each corner
R3: Merkins, 21 reps at each corner
R4: Squats, 28 reps at each corner
R5: Carolina Dry Docks, 21 reps at each corner
R6: WW1, 14 reps at each corner
R7: Iron Mikes, 7 reps at each corner.

Thang 2:
3 sets of Bear Crawls from the community center, up the stairs to the upper parking lot

Mary:
Plankapalooza
20 seconds high plank
20 seconds low plank
15 seconds high plank
15 second low plank
10 seconds high plank
10 seconds low plank
5 seconds high plank
5 seconds low plank

MOLESKINE:
It may have been uncomfortable to roll around in the wet and and bear crawl up a waterfall, but a reminder that it’s good to go out of our comfort zones and test ourselves from time to time. Great work Pax!

ANNOUNCEMENTS:
Bring your kid to workout day next Tuesday at the knoll. DM me if you have any questions.

Biscuit run tomorrow.

Murder mile March 28 at GreenMachine

COT: silent reflection for all prayers both said and unsaid.

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Leap Day! (Almost)

AO: titan
Q: Grape
PAX: preacherman, Right Said, Crawlspace, Sherlock, Black Lung, Pep, Natural Ice, Firefox, greyalbum, Tim the Toolman, Spinal Tap, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: warm and windy! Got done right before the showers

WARMUP:
20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: In honor of my son’s 1st real birthday tomorrow (he’s turning 4…or 1…or something) we worked on our leaping ability with a jump-themed playlist

Mosey
Stop at various points to do 20 crunchy frogs IC
At the ellipse, partner up for Dora

LEAP
100 LBC’s
200 E2K (mountain climbers)
300 APD’s
4:00 Plank (1 minute at a time with 20 seconds of rest)

Mosey to hill

FROG
Frog jump up hill, run down
Run up hill, run back down
Obama up hill, run back down
Grapevine run to startex

MOLESKINE: those frog jumps really wrecked me. Hope you guys enjoyed the Mary themed Dora. Thanks for having me!

ANNOUNCEMENTS: biscuit run, plankpril

COT: Grey’s adoption, upcoming surgeries, selfish parenting

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Burpees-on-a-String AO Tour

AO: hendersonville
Q: Chunks
PAX: Pep, Splitter, Disc Jockey, Sunshine, Right Said, Crawlspace, Desk Pop
FNGs: 1 Desk Pop
COUNT: 8
CONDITIONS: Warm and breezy

WARMUP: SSH, Good mornings

THE THANG:
Burpee Mountain
Mosey to the hill
Burpee Mountain
Sprint to the top, mosey to the high school
Burpee Mountain
Mosey to the football field
Choose your own adventure: PAX line up on the endzone. First PAX chooses an exercise for the group to perform while he moseys to the other end zone and back. When he returns, next PAX chooses and exercise and does the same. Go until all PAX choose an exercise. Switch to the other endzone and repeat.
Burpee Mountain
Mosey
Burpee Mountain
Mosey to Mary
Finish Burpee Mountain

Mary: Dealer’s choice ab exercises until 6:45

MOLESKINE: Two Chunks Qs, two Disc Jockey merlot splashes

ANNOUNCEMENTS:

COT: