Tag: Freakonomics

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AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Blueliner, Spinal Tap, Natural Ice, Freakonomics, Salami, Old Maid, Cuban Missile, Frasier
FNGs: None
COUNT: 11
CONDITIONS:

WARMUP: Nah, Lets’ get into it.

THE THANG:
Divided PAX into two teams by counting off 1’s and 2’s. Didn’t think this would be that much of a struggle for the PAX, but it is Friday.

Each team grab a coupon and caboose is loose run passing the coupon to the back and sprint to the front.

Stopped at the back parking lot for the thang

I used the prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block” to create the workout and I think it delivered

Station 1: Relay Run (5 minutes)
– Teams line up at the starting point.
– One member from each team runs to a designated point (50 yards) carrying the cinder block, drops the block, and runs back to tag the next team member.
– The next member runs to the block, picks it up, and returns to the start line.
Station 2: Block Exercises (10 minutes)
– Each team performs the following exercises with the cinder block. Teams rotate after each member completes their set.
1. Cinder Block Squats (10 reps per member)
2. Cinder Block Overhead Press (10 reps per member)
3. Cinder Block Curls (10 reps per member)
4. Cinder Block Tricep Extensions (10 reps per member)
Station 3: Team Circuit (10 minutes)
– One team member performs the exercise with the cinder block while the rest of the team does a bodyweight exercise. Rotate after each member completes their block exercise.
1. Cinder Block Thrusters (10 reps) – Rest of the team does Plank
2. Cinder Block Lunges (5 reps each leg) – Rest of the team does Mountain Climbers
3. Cinder Block Rows (10 reps each arm) – Rest of the team does Flutter Kicks
4. Cinder Block Russian Twists (20 reps) – Rest of the team does Burpees
Station 4: Block Carry Relay (10 minutes)
– Teams line up and each member takes turns carrying the cinder block around a 100-yard loop.
– While one member is running with the block, the rest of the team is doing continuous exercises:
1. Round 1: Merkins (Push-Ups)
2. Round 2: Squats
3. Round 3: Plank
4. Round 4: LBCs (Little Baby Crunches)

PAX did some laps with sprints between each station.

Made our way back to Startex with the coupons, but set them down and did another sprint to the finish.

Ended with about 3 mins of Mary
MOLESKINE: :
Always and honor to lead you men.
COT:
Happy Father’s Day to all the dads
Congrats to Frasier for a big week last week
Sign up for the 5k on July 27th at this illustrious AO.

Till next time. Strength and Honor
Chunks

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Elevens and Economics

AO: handsomizer
Q: Detective Pikachu
PAX: Freakonomics, Frasier
FNGs: None
COUNT: 3
CONDITIONS: Slightly chilly

WARMUP: 1 mile run around The Stadium, followed by stretches

THE THANG: Elevens on the Gated Hill to the southwest of StartEx. Merkins and WW1s. Mosey back to StartEx for Mary. Too many Jane Fondas.

MOLESKIN: good economics education from Freakonomics. You had to be there

ANNOUNCEMENTS: QIC is now under contract on a house. We’ll be leaving Nashville in August for the Upstate of SC.

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Find your adventure

AO: handsomizer
Q: G-string (Eli Kresta)
PAX: Natural Ice, Rocket Mortgage, Freakonomics, Red Skull, Spinal Tap, Black Lung
FNGs: None
COUNT: 7
CONDITIONS:
Rainy and chilly. Perfect for a beatdown… in the parking deck.

WARMUP:
– Motivator X6
– Inchworms
– Mosey to the parking deck
– BACs
– Back-BACs
– Overhead Claps
– 20 burpee buy in (hero style)

THE THANG:
Split into two teams
Thang 1:
Rotate through the following exercises
– Pullups on the ledge
– endorphins with the sandbag
– Bear-crawl up the incline and back

Thang 2:
Complete the reps as a team
– 150 perfect merkins
– 200 sandbag rows
– 250 air squats

MARY:
– 25 big-boys
– 25 LBCs
– 25 slow leg raises
– 45 second hollow hold

MOLESKINE:
“The most extraordinary thing in the world is an ordinary man and an ordinary woman and their ordinary children.” -GK Chesterton
Looking back on my life, my twenties were full of adventures (travel, missionary work, moves, etc.), but now that I’m thirty, I am married with a child. There is a lot less obvious adventure in the day-to-day operations now. HOWEVER, it fills my heart just as much as the adventures did in my twenties.

How do we view adventure? How do we see the extraordinary in our daily lives? Do we see our roles as husbands and fathers as truly heroic, and do we treat them as such?

ANNOUNCEMENTS:
Biscuit run tomorrow

COT:
Friend of PAX has lost multiple children in the last 12 months. Prayers for him.

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Apocalypse Recovery

AO: handsomizer
Q: Natural Ice
PAX: Freakonomics, Frasier, Rocket Mortgage
FNGs: None
COUNT: 4
CONDITIONS: Spring is sneaking up – leggings are optional

WARMUP: SSH until Rocket Mortgage joined us, Arm Circles, and Imperial Walkers, and a .88 mile mosey around the park.

THE THANG: Mega Apocalypses

Pax Performed each set of exercises in a pyramid format, starting with 10 reps of each exercise and decreasing by 1 each round until combining sets 2 and 1 at the end.

Each set Pax held Al Gore tree hugger pose waiting for 6 – Once the whole set was done we ran the big stair route.

Mega Apocalypse 1

2 count Iron mikes
Squats
WW1
Merkins

Mega Apocalypse Deux

Lt Dan
Star jumps
WW1
Carolina Dry Docks

MOLESKINE: Mumble Chatter was intentionally high as we caught up on each others lives.

Caffe Natty, in an effort to not wake up his house hold grinding beans, stumbled upon the a secret blend of 1/3 Good Citizen and 2/3 The Well coffee for a perfect blend of acidity and boldness.

ANNOUNCEMENTS: Future Hunger Games in the works and upcoming greenmachine insanity.

COT: Lifted up Freakonomics article submission and everyones families

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Out Of This World

AO: handsomizer
Q: Grape
PAX: Freakonomics, Black Lung, Carabiner, Z Pack, Green Acres
FNGs: 1 Green Acres
COUNT: 6
CONDITIONS: wet and wild

WARMUP: 30 SSH
15 LBAC F
15 LBAC R
15 Seal claps
15 OH Press
Mosey to bottom of stairs

THE THANG: bearway to heaven

In groups of two, run the stairs and do 86 reps each of the following exercises

Carolina Dry Docks
O Squats
Merkins
Elbows to knees
Take off (sprint back to startex)

ANNOUNCEMENTS: Leanpax is over!

COT: prayers for health of friends and family and for boundaries and boldness in relationships

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Titan Up

AO: titan
Q: Goose
PAX: Black Lung, Sherlock, Right Said, Focker, DintyMoore, Pep, greyalbum, Good Morning America, Freakonomics, Natural Ice, CubCadet, Crawlspace, Waterboy, Wolfpack, Tim the Toolman, Mansport
FNGs: 1 Mansport
COUNT: 17
CONDITIONS: Chilly

WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat

THE THANG:

200 squats, run a lap after 25 reps

Lunge to the Parthenon

Adora: 250 incline merkins while partner runs lap around parthenon

Circle of Mary

ANNOUNCEMENTS:

-Welcome  FNG Mansport from the UK

-Tuesday Brewsday at 12 south taproom at 430

-Prayers for Nancy

– Drake concert tonight at Bridgestone

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Heavy Dora + Futbol

AO: titan
Q: Detective Pikachu
PAX: Salpal, Freakonomics, Tim the Toolman, Black Lung, CubCadet, Spinal Tap, Natural Ice, preacherman, Good Morning America, bluemule, Avalanche
FNGs: None
COUNT: 12
CONDITIONS: Slightly chilly

WARMUP: Grabbed coupons and mosey to oval track

THE THANG:
Round 1: Heavy Dora
100 block bench presses
100 curls
100 block squats

Intermission: Indigenous Peoples Run around oval track until everyone had gone. Sprinted back to blocks

Round 2: 50 reps of each instead of 100

Finale: Futbol. Took absolutely forever for anyone to score, but once the floodgates were open, Q’s team lost.

ANNOUNCEMENTS: Final stretch of leanpax. Hang in there. Prayers for Salpal and M as M is finishing her PhD and they’re expecting 2.1. Prayers for my M as she passed her closed doctoral defense and will prep for open defense and start the job hunt

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Garage of Wonders

AO: handsomizer
Q: Detective Pikachu
PAX: Spinal Tap, Rocket Mortgage, Freakonomics, Plumber
FNGs: None
COUNT: 5
CONDITIONS: Foggy, mildly chilly

WARMUP: Circuitous mosey to the top of the stairs. Stretches, BACs, Seal Claps

THE THANG: Garage of Wonders
Mosey between floors, with 100 reps of an exercise at every floor.
1: Merkins
2: WW1s
3: Squats
4: Single leg deadlifts
There are 7? total landings (we skipped some)
10 reps of each exercise at the top and mosey back to StartEx

ANNOUNCEMENTS: The Hunger Games tomorrow night at Natural Ice’s place. Firefox is bringing the games.

COT: Pray for my wife, as her doctoral defense is this coming Tuesday. Pray she prepares well and remembers what she prepares.

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Oh, oh, it’s MAGIC

AO: titan
Q: Vector
PAX: Black Lung, Chunks, Detective Pikachu, DintyMoore, Firefox, Freakonomics, Good Morning America, greyalbum, hambone, Natural Ice, Pep, preacherman, Right Said, Salpal, Spinal Tap, Tim the Toolman, 15-Love
FNGs: 1 15-Love
COUNT: 18
As is often the case with a Vector Q, the workout planning involves weeks of theme playlist curating and then a frantic 24 hours of “crap, how do I create a workout to match my super cool playlist?” So, in that spirit:

While many may try to use instant supplements or crazy muscle building ideas to get swole, you can’t rely on magic to get fit. So in honor of Harry Houdini, born 150 years ago in 1874, I present a different kind of magic to get y’all in shape.

CONDITIONS: Damp yet perfect

WARMUP: Mosey around the parking lot to the far side of the Parthenon. Willy Mayes Hayes x 10, LBAC x 10, Seal claps x 10, Overhead Press x 10, Reverse LBAC x 10, and Good Mornings x 10 OHO

THE THANG:
MAGIC #1 – 150 reps of each exercise and a run around the Parthenon between each:
M – Merkins
A – Alabama Prom Dates
G – Gorilla Humpers (which I had to example multiple times . . . hmm)
I – Iron Mikes
C – Carolina Dry Docks
(Fair amount of mumbling that each leg should not count only 1/2 on these exercises . . . I did not waiver).

MAGIC #2: 150 reps but no running in between due to time
M: Mountain Climbers
A: Ass Kickers
G: Great Form Squats
I: Incline Merkins
C: Crunches (Little Baby)

Ended at time – welcomed FNG 15-Love a recently married tennis fan EH’d by Detective Pikachu.

PRAYERS: To Grey Album on impending adoption and associated stress, friend Yuri and family facing pancreatic cancer, and others I forgot (apologies!)

ANNOUNCEMENTS: Hunger Games this weekend, Hike/Ruck with 2.0s to give M’s a break – see Slack for deets.

Honored to lead and that you all continue to tolerate my Q-uirkiness (see what I did there?) in leading . . . SYITG
Vector

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Get Handsome the Fastest

AO: handsomizer
Q: Hair Band
PAX: Natural Ice, Spinal Tap, Freakonomics, Detective Pikachu, Frasier, Fudd
FNGs: None
COUNT: 7
CONDITIONS: a riddle: a lactose intolerant person who had cheese 30 minutes ago

WARMUP:
50 SSHs

THE THANG:

Relay race:
2 teams

Round 1:
Both teams do burpees
1 person does 10 burpee buy in then runs the handicap ramp and back down the stairs (due to rain we moved to the parking garage)
Tag next person
First team to all in chooses next exercise
Rinse repeat

ANNOUNCEMENTS:
– #leanpax still going strong
– #hendersonville relaunch tomorrow 01/13 at 6am
– #brewsday meeting (leanpax approved) is on the horizon
– January 24th Night Moves in the Nations for #Atlantis
– brewruck Feb 17th after leanpax

PRAYER REQUESTS:
– each man shared, prayers for family physical, mental, and emotional health. Prayers for work & research. Celebrating for DRer Fudd family, new grandchild born