Tag: greyalbum

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Creedence

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Giving Tree, Goose, Invictus
FNGs: None
COUNT: 6
CONDITIONS: great temp, very dark, extra foggy

WARMUP: jogging and stretching

THE THANG: Tabata

– 40 seconds on and 20 seconds rest for 5 sets of each exercise (squats, curls, American hammers, lunges)
– Sprint up the hill in between each exercise

ANNOUNCEMENTS: happy b-day Giving Tree; hiawaska night moves soon 🙂

COT: grateful

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To the Hill

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Long Cut
FNGs: None
COUNT: 5
CONDITIONS: A little muggy but nice

WARMUP: Mosey out to the track and some standard stretching

THE THANG:

#1: 11’s up the hill with squats and WWIs (facing uphill :slightly_smiling_face: )

#2: Tabata circuit with blocks (45 seconds on and 15 seconds rest)
– Forward Lunge
– Freddie Mercuries
– Calf Raises
– V-Ups
– Side-Middle-Side Squats
– American Hammers

ANNOUNCEMENTS: Mandatory Fridays by the River Reminder

COT: Prayers for ailing parents

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Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity

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Friday Funday

AO: thebuffalo
Q: Goose
PAX: greyalbum, Daylight, The Bobs, Blackbox
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: forward gold, arm stretch, willie mays hays

THE THANG:

-mosey to Roy’s and back
-Dora: 200 squats, WW1, crunches while partner runs
-lunges- 10 squats every 5 paces

ANNOUNCEMENTS:
Friends by the river event starts next weekend
Walk for apraxia, contact Hot Route for details

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Overtime Pickleball

AO: thebuffalo
Q: Chunks
PAX: Giving Tree, Hot Route, greyalbum, Dragon Spark, Hipster, The Bobs, Grape, Ultratecht, Chemical Brother
FNGs: None
COUNT: 10
CONDITIONS: Humid

WARMUP: Mosey around the neighborhood

THE THANG: Overtime Pickleball

King of the Court with winner serving. Team that wins the rally stays on the court. Team that loses picks the exercise for the PAX waiting.

Good time had by all and I believe Ultratecht is now hooked on Pickleball. LOL

MOLESKINE:

Don’t focus on criticism from anyone you wouldn’t ask for advice from.

ANNOUNCEMENTS: Check slack. Lots of stuff going on.

COT: Prayers for the PAX.

Always an honor to lead you HIMs. See y’all soon.

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FNG Friday

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, greyalbum, Brian Schneider (Chemical Brother)
FNGs: 1 Brian Schneider (Chemical Brother)
COUNT: 6
CONDITIONS: Pristine

WARMUP: Mosey down to the pond, stop for standard warm-a-rama movements

THE THANG:

Pt. 1 At the south end of Sevier Pond, each man grabs a bollard for 1 min AMRAP for each of the following, with a 1 minute mosey between each movement:

– Box Jumps
– L and R Step Ups
– L and R Split Squats
– L and R Romanian Dead Lift
– L and R Step Downs
– Box Jumps

Mosey to pavilion

Pt. 2 – Murph EMOM

Every minute, each PAX does 4 pullups, 8 merkins, 12 air squats
Repeato 4 rounds

Interlude – mosey over to and up the cave spring path, lunge up the steps, trudge up to the tennis court parking lot then playground

Pt. 3 – Mary and Finisher

Dealer’s choice Mary, with 5 burpees to finish us out thanks to some late “Name That Tune” success from the PAX.

MOLESKINE: Lots of nostalgia for the 90’s music scene, but some struggles with band names and titles at times.

ANNOUNCEMENTS: Convergences coming up 9/11 and 9/14, check slack

COT: TAPs for Neal and his crew, and everybody else going through some shit. We’re all in this together my dudes.

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Musical Beatdown

AO: thestronghold
Q: Minnie Pearl
PAX: Shocker (Mark Holmes), toga, Chunks, Young and Restless, Dan and Dave, Decaf, Ripcord, Red Skull, Skeet, greyalbum, Minnie Pearl, Unc, Trajectory, 5-points, Long Way, Speed Walker, Baby Boy, Temper Tantrum, Light Weight, Skid Mark
FNGs: None
COUNT: 20
CONDITIONS: Comfy

WARMUP: Nope

THE THANG:
Paired Various workouts with songs:

Chumbawamba Tubthumping-burpees
Dee-1 No car note-block rockets
Family Force 5 Chainsaw-thrusters & shoulder presses
KB Church Clap-Church Clap
Moby flower-merkins
Derek Minor who you know-shrugs
Limp Bizkit rolling-grip rip & rolls
Holes dig it up-gravediggers
Head Shoulders Knees & Toes-head shoulders knees & toes

MOLESKINE:
Suffer!
“For I will show him how many things he must suffer for My name’s sake.””
‭‭Acts‬ ‭9‬:‭16‬ ‭NKJV‬‬

ANNOUNCEMENTS: Come to signing day!!!

COT: kept private

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The 3 Amigos

AO: thebuffalo
Q: Goose
PAX: greyalbum, Daylight
FNGs: None
COUNT: 3
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, arm stretches,

THE THANG:

100 curls and overhead press with rifle carry every 25 reps

Lunges down and back with 10 squats every 5 paces, 3 trips

200 SSH with rifle carry every 25 reps

ANNOUNCEMENTS: Tomato fest this weekend,
Cornelia Fort concerts end of August

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Simple and Complex movements

AO: thebuffalo
Q: DintyMoore
PAX: Hot Route, Ultratecht, greyalbum, Daylight, Sandlapper (David Suggs), Giving Tree
FNGs: None
COUNT: 7
CONDITIONS: Thick

WARMUP:
Simple Movements
shoulder routine, wall sit challenge, high/low plank hold

THE THANG:
Complex Movements
2 rounds x 20 reps
1. Merkin —> Downward Dog —> DryDocks
2. Crunchy Frogs —> American Hammers —> Flutter Kicks
3. Squats —> Single Leg DL —> Single Leg Line Hop
4. Alabama PDs —> V-Ups —> Heel Touches
5. Shoulder Taps —> Incline xMerkins —> Mtn Climbers

MOLESKINE:
A hamstring injury altered my original plan for this Q but made the best of limited mobility

ANNOUNCEMENTS:
Take advantage of an opportunity to visit another AO as part of gullivers-travels-challenge with extra encouragement to visit thestronghold with accountability partners.

COT:

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Thanks For The Coffee

AO: thebuffalo
Q: Goose
PAX: Ultratecht, Hot Route, Superchick, greyalbum
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Willie mays hays cherry pickers, forward fold, arm stretch, calf stretch.

THE THANG:
100 reps of squats, SSH, and curls in 25 set increments. Rifle carry coupon in between sets.

Adora: 300 ww1 while parter lunges.

Mary