Tag: greyalbum

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Receive the Light With Two Hands

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Daylight, The Bobs, Ultratecht, White Cloud, greyalbum, Invictus, longcut
FNGs: None
COUNT: 9

WARMUP: Willie mays hays, forward fold, arm stretch

THE THANG: Adora:

-300 SSH while parter runs to trash can and back

-Indian run around big loop

-100 merkins and squats in 25 set increments with run between sets.

MARY

ANNOUNCEMENTS: Friends of Shelby Party Friday

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Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday

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A Case of The Mondays

AO: toratoratora
Q: Goose
PAX: White Cloud, The Bobs, 40 Minutes, Hot Route, greyalbum, Daylight, Giving Tree, Culture Shock, Long cut
FNGs: None
COUNT: 10
CONDITIONS: Windy

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

THE THANG: Adora: 300 SSH and Merkins while partner runs hills

Lunge to runway

100 ww1 in 25 set increments which run between each set

Circle of Mary

ANNOUNCEMENTS: Friends By tbe River Festival starts next Friday 4/5

Sunrise Easter service at Cornelia Fort 630am

COT: prayers for 40 Minutes and his son’s Shenanigans.

Prayers for for greyalbum with his adoption proceedings.

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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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Take My Breath Away

AO: toratoratora
Q: Goose
PAX: Culture Shock, Giving Tree, 40 Minutes, Double Bass, White Cloud, greyalbum, Hot Route, Daylight, Invictus
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP:
Willie mays, Forward Fold, arm circles, arm stretch
THE THANG:
Elevens: SSH and squats, merkins and LBC

Lunge to the light

300 squats with run after every 25 reps

Circle of Mary

ANNOUNCEMENTS: continued prayers for greyalbum daughter after her recent surgery.

Have a great week!

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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It’s Friday!

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, White Cloud, greyalbum, Ultratecht, Daylight
FNGs: None
COUNT: 6
CONDITIONS: Mild

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretch

THE THANG:

Mosey to Roy’s and back

150 reps of with coupon of curls, squarts, incline merkins. Rifle carry coupon every 25 reps.

Adora: 200 SSH while partner runs Bball court

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: check out the new AO in Hendersonville on Saturday

COT:

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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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F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

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Prayers for Lions Fans

AO: toratoratora
Q: Goose
PAX: The Bobs, Hot Route, 40 Minutes, greyalbum, Giving Tree, Culture Shock, Ultratecht, Invictus, Longcut
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

Mosey the runway

THE THANG: Adora: Squats and LBCs, 300 each, 500 SSH while partner runs to light and back.

Lunges

Circle of Mary

ANNOUNCEMENTS:none

Prayers for all Lions fans out there.