Tag: Gov’t Mule

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health

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The Shoppes of Green Hills

AO: iiipillars
Q: t-cell
PAX: Focker, Black Lung, Baguette, Grape, Pep, Bad Boy, Go Fish, Gov’t Mule, Howitzer
FNGs: None
COUNT: 9
CONDITIONS: Cold, but warmed up just enough to get colder at Coffeterria

WARMUP: Light stretching while I complained about @blacklung and others being late and messing up my meticulously timed shopping workout.

THE THANG:
2.5 (25!) mi jaunt thru the main shopping district to gather gift ideas and look at lights. Generally speaking we did the following along the way.
25 Anthro Abs
25 Lululemon Lunges
25 Kendra Scott Drop Squats
25 Bud’s Liquor Burpees
25 Mall Merkins
2 sets of Doughbird Did
25 King Jewelers Jump Squats

MARY:
25 Happy Crunchy Frogs from TCell
25 Flutter Kicks from Go Fish
25 crunches from Focker
30(??) split leg sit ups from Black Lung who continued to sabotage my workout until the very end.

ANNOUNCEMENTS:
LeanPax and Convergence next week at Middle Tooth

COT:
Pep and Baguettes dads.
Reminder from Focker that holidays are tough time for so many, including us as fathers, husbands, friends, etc. Stay present and stay alert during the next few weeks.

Coffeteria Festivus:
Grape told me to shut up and just lead the workout.
Focker told us about a workout that’s harder than F3.
We don’t like it when PA works is out too hard.

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Passing the Torch

AO: iiipillars
Q: Grape , princessaurora
PAX: Harbaugh, Vector, Natural Ice, It’sJUSTLunch, Baguette, Black Lung, YumYum, Go Fish, Focker, Tackle Box, Swiffer, Bard, Govt’ Mule, Howitzer
FNGs: None
COUNT: 16
CONDITIONS: crisp and bright

WARMUP: Mosey, SSH, WMH, Good mornings, LBAC F, Moroccan night clubs, OH claps, and then a bunch of LBAC R

THE THANG: Partner up to do pull ups or swing set inverted prom date leg rows (or something like that) then flapjack

Jack Webb

2 laps around the track passing the speaker

Burpee relay (one PAX does 2 burpees and calls out an exercise for the rest of the circle to do, second time around the circle increased burpee count to 4)

2 laps around the track passing the speaker

Bear crawl relay with a partner

Most back to startex

ANNOUNCEMENTS: No noise November, hobbling gobbler

COT: prayers for F3 Nancy, for Luka, and for the St Paul Community

Special shout-out to @princessaurora for trusting YHC to take over as AOQ. Excited to continue his strong legacy!

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Mediterranean Diet

AO: iiipillars
Q: Grape , Go Fish
PAX: Pep, Two Face, princessaurora, wardas1, Pencil Pusher, Harbaugh, Haggis, Gov’t Mule, Swiffer, Howitzer
FNGs: None
COUNT: 12
CONDITIONS: just right

WARMUP: Mosey to the track – 2x

Starting off our Med diet…

Warmorama: GREENS
Groiners – 15x
Ranger Merkins -15x
Everest – 10x
(2 Sets)
Nadal
Side Straddle Hop – 20x

Dynamic Stretching: OLIVES (down and back)
Obama
Lunge and Twist
Inch Worm
V-Ups – 15x
Elbow to Knee
Single Straight Leg

THE THANG: NUTS (46 reps each for Italy being founded in 1946)
Newton’s cradle
Updog Merkins
Thrusters
Supermans

FETA (30 reps each for Greece being founded in 1830)
Flutters
Elbows to knees (LBC)
T Ups
APD

FISH (78 reps divided by 3= 26 reps each for ease sake for Spain being founded in 1978)
Freddie Mercs
Iron Mikes
Squats
Hand release merkins

MARY: Three Minutes of Menelaus (Sculptor):
25x Each
American Hammers
Box Cutters
WWI’s
Leg Raises

ANNOUNCEMENTS: Octoburpee, Night Moves

COT: Several St. Paul families with health issues (Cleek, Osenga, Igo)
Paul Dent’s friend in Iowa

Sorry for the delayed BB and if I missed any PAX or any COT!