Tag: cruelhall

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Say Boney M three time fast……

AO: cruelhall
Q: Cowboy
PAX: Accounts Receivable, EZ-Go, moneyshot, Winona, Deep State, blackwidow, Esposa, baggervance, Pedialyte, YHC
FNGs: None
COUNT: 10
Glad to be welcomed back in The Shire on a Cruel Friday.
Coming in hot makes for too
Disclaimer + Capri Lap

Warmarama –  Bro-Ga, Runners Stretch

Gather Coupons and head to the Bus Hill.

The Thang – Some college football conferences have been rightsized at the expense of others. So we chose our reps based on number of teams in each conference.
For the ACC 17 reps Chop at bottom of hill
For the Big 10 18 reps Curl at top of the hill
For the Big 12 16 reps Press at bottom of hill
For the Pac 12 2 reps Partner squat at top of hill
For the SEC 16 reps Hammers at bottom of hill
For the Sooners 16 reps at bottom of hill cause they are my favorite.

Mosey to pavillion
Tabata for 10 exercises 2 rounds – 25 sec on and 15 secs rest. Partner Up for last exercise.
Burpees
One Leg dead lifts (Coupon Optional)
Hand Release Merkins
Sit Outs
Coupon Press
Dips
Step Ups
Decline Merkins
Marine Crunches – Partner holds legs
Swap with Partner for Marine Crunches

Return Coupons

Mary – PAX Choice
And Time ……

COT – Counterama, Namearama
BOM – Gather our senses to prepare to meet the day.

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Runnin’ and Burpin’ AGAIN!

AO: cruelhall
Q: Michelin Man
PAX: Toothless, Pedialyte, Michelin Man, Accounts Receivable, The Arch, Black Widow, Donkey Hammer,, Bonsai
FNGs: 1 Bonsai
COUNT: 9
CONDITIONS: Prime. Misting rain.

WARMUP: Nah.

THE THANG: Double Indian Running Burpee Apocalypse. Last Man to the Front Run for 40 minutes with ascending and descending sets of burpees every time we got back to a starting spot. Sets went 1, 3, 5, 7, 9, 10, 8, 6, 4, 2, 1, 3, 5, 7, 9, 10, 8, 6, 4, 2. Total burpee count = 110/a double burpee apocalypse.

MARY: #cruelhall is in too good of shape. We finished with 5 minutes to spare so we hit 4 or 5 all out parking lot sprints to finish.

ANNOUNCEMENTS: Many. Check f3nashville.com/calendar/ for all of them.

COT: Many items lifted up. YHC noted that he is often not giving the best of himself to his wife and kids. Many Pax chimed in with similar feelings. Let’s take the action to prioritize our faith and family this week.

Welcome Bonsai.

MM out.

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The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ

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Cruel Pony

Q: Vegemite, Hambone
Pax: Venus, Tinder, Brother-at-Law, Offshore, Frogger, Black Widow, Yard Sale, Accounts Receivable, PSL, Olan Mills, CAPS LOCK, Edible Arrangement, Holler Back Girl, Tiny Dancer, Captain Flatline

17 men posted at Cruel Hall to start the weekend off right.

WOR (Vegemite):
Mosey down the bus loop with lunges and some backwards running thrown in as we went up the hill. Circle up for:

* SSH x20 IC
* Hop Kicks x10 IC
* Slow and Low Squats x10 IC
* Good Mornings x10 IC
* Willie May Hayes x10 IC
* Slow and Low Merkins x10 IC
* Baby Arm Circles (Both Ways) x10 IC

Thang 1:
With help from Ginuwine’s Pony, partner 1 completed gallops around the outside school parking lot while partner 2 performed burpees. Once partner 1 returned from his ride, each partner flipped.

This was a repeat from Donuts’s version last week. We did this for 10 minutes, and my main contribution to this workout plan was to swap out the William Tell Overture for Pony. You’re welcome.

Hambone
Pax mosied down to the swingset and performed 3 sets of:

Merkins IC X 12
Low Flutter IC X 20
Mountain Climbers X 15 IC

Pax mosied to the playground to do 3 sets of:
Pull ups to failure
5 partner-assisted pull ups

Merkins X 10 IC
Bridge 30 seconds

Pax mosied to the parking lot to do a modified version of sevens–threes! Two burpees, sprint down, one burpee, sprint back, one burpee, sprint down, two burpees, sprint back.

Complete!

NMM:
Awesome work at Cruel Hall. Truly my (Hambone) first post at the AO and it didn’t disappoint. Strong pax, strong area.

I have to admit I was a little embarrassed galloping down the sidewalk with cars passing, but I guess it’s not the craziest thing F3 does in public.