Tag: Hambone

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1,2,3 Dora

AO: the-castle
Q: Pep
PAX: Dumpster Fire (F3 Naperville), Donatello, SalPal, Chunks, hambone, Strutter, Knuckles, 2
FNGs: 1 2
COUNT: 9
CONDITIONS: Summer, not heavy humidity

WARMUP:
– 20 little baby arm circles + reverse
– 20 seal claps
– 20 imperial walkers

THE THANG:
Run around lacrosse field
Dora:
– 100 burpees
– 200 dips
– 300 fire hydrants

ANNOUNCEMENTS:
July 12 – meat and games at Natural Ice’s house
July 13 – brew ruck
July 20 – night moves

COT:
– Knuckles – 22 year old son trying to find his way in the world
– SalPal’s wife – low iron
– Chunk’s daughter – returns from Nebraska today.

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Sharknado: Tara Reid has big hits.

AO: the-castle
Q: Strutter
PAX: hambone, SalPal, Pep, Chunks, Splitter, Horshack (Ohio)
FNGs: None
COUNT: 7
CONDITIONS: allegedly humid.

WARMUP: getting out of the car and Mosey to start was all the warmup we needed.

THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.

MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.

ANNOUNCEMENTS:

COT:
Prayers for Pax going through hard times.

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The 1975 World Tour

AO: the-castle
Q: SalPal
PAX: Snickers, Pink Slip, Strutter, hambone, Chunks, Pep, Dilbert
FNGs: None
COUNT: 8
CONDITIONS: Swampa$$

WARMUP: Half-hearted SSH + squats

THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:

Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars

Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)

Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)

Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s

Everyone got to part 4 at time, so we went back to startex for assorted routines to close.

MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.

ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.

COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.

Stay salty Nashville. Green Sally out.

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#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.

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Tortoise & Hare v3

AO: thestronghold
Q: Red Skull
PAX: Decaf, bluemule, Hacker (Franklin), Chunks, hambone, baggervance, Michelin Man, Hair Band, Longhorn, Right Said, Judy, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, Skechers, Double Flush, Dr. Seuss, Pick Me!
FNGs: None
COUNT: 25
CONDITIONS: A perfect 72 degrees with a beautiful sunrise over The Stronghold

WARMUP: Some extra encouragement was needed to get the circle formed this morning. Once we were all in the circle, we did our simple stretches and warmup: SSH, Squats, IWs, WMH, Stretch

THE THANG: Partner up and RUN!

MOLESKINE: Despite having an F3 partner who was tasked with setting the pace, most 4:13 Strong men took off on a 1/4 mile sprint and left their partner behind. Once we made the first turn past the smoke stack, 4:13 Strong were out of gas and had trouble keeping up with their partner. What a great example that being consistent is more important than being fast.

ANNOUNCEMENTS: The Struggle 002 kicks off tomorrow night at 9pm. We have 10 4:13 Strong men and 10 F3 men that are embracing the challenge.

COT: Prayers for encouragement, strength and consistency

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Exploration in White House

AO: offthebooks
Q: Chunks
PAX: hambone, Under the Table
FNGs: None
COUNT: 3
CONDITIONS: Perfect Beatdown conditions

WARMUP:
Stretching and surveying the new park

THE THANG:
Short mosey to get the blood pumping and staying close for hambone to find us.

Round 1
20 Squats
20 Reverse Lunges
20 Merkins
20 Big Boy Situps

Another mosey around the park

Round 2 – Hambone joined us
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

Longer mosey around the park and found a trail through the woods. Walked on the uphills and mosey on the downhills.

Round 3
20 Squats
20 Merkins
20 Big Boy Situps
5 Burpees

5 Mins Mary
Flutter kicks
Box Cutters
Plank
Big Boy Situps

Lots of options at this park and excited to see White House grow. Be on the lookout for next weeks preblast. Dilbert will be sharing.

We’ve also found our coffeeteria spot with the best name. BAD ASS Coffee.

Always a pleasure and honor to lead.
MOLESKINE:

ANNOUNCEMENTS:

COT:

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Off Campus

AO: the-castle
Q: Chunks
PAX: Sunshine, hambone, Pep, Dilbert, Under the Table, SPAM (DR the Natti)
FNGs: None
COUNT: 7
CONDITIONS: WET

WARMUP:

THE THANG:

Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees

Posted up under the pavilion for an round of DIDS

Moseyed further into the Park stopping to do a round of BOMBS

Moseyed back to Startex stopping a couple times for Burpees

Finished up with some P90X yoga and some box breathing.

MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.

ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:

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It’s Just Rain

AO: the-castle
Q: Pep
PAX: Dilbert, Sunshine, Chunks, Pep, hambone, Under the table, country parkour
FNGs: None
COUNT: 7
CONDITIONS:
Wet but cool temperature

WARMUP:
Run to high school
Baby arm circles
Imperial walkers
Good mornings

THE THANG:
eleven’s
– burpees + world war 2

pax choice
– pax chooses an exercise for everyone to do while he runs to midfield and back

run back to startx
– finish with merry

ANNOUNCEMENTS:
Monday murph
– one in nashville at green machine
– one starting at just love in hendersonville

PRAYER:

– under the table : new child
– sunshine: new child coming very soon

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Salute to Lt. Dan

AO: westeros
Q: Toothless
PAX: Vector, Tim the Toolman, bluemule, Spinal Tap, Natural Ice, Andrew Flood, DintyMoore, Breadsticks, Salami, hambone, Chunks, Pep, Michelin Man, Siri, Solo Cup, caprate, Cheech, Hot Wax, Jockey, Hedwig, Underage
FNGs: 2 Hedwig, Underage
COUNT: 21
CONDITIONS: Sublime overcast morning, light mist from the field sprinklers

WARMUP:
20 x SSH
12 x Willy Mays Hays, 2 each side
30 count x toe touch
30 count x flamingo, both sides
1/2 mile light mosey around park perimeter

THE THANG: Four Corner Dora
Partner travels around 4 corners with a mosey/shuffle/bernie/shuffle per the 4 sides

PAX wait for 6 to rotate (low plank/pick up reps), Lt. Dans to rotate between each station

Corner One: 50 Iron Mikes (2 ct)
Corner Two: 100 Jump Squats
Corner Three: 200 Bonnie Blairs (2 ct)
Corner Four: 400 Side Straddle Hops

Wrapped with some prisoner squats, reverse lunges, star jumps, and sprinters stretch to bring us to time.

MOLESKINE:
PAX were surprisingly good natured about the exercises, but the conditions were just right and the group energy was high so I think we all felt a lift from the good vibes. Stereotypical rock playlist did not distract from the chatter but gave rhythm to the calisthenics.

It was an honor to have men from the Asgard region in town as well as Jockey from across the pond! Also had two FNGs from DintyMoore, great to meet them and welcome them in to this crazy thing we do.

Coffee at Dose was exceptional, took over the whole cafe & got a little rowdy. :coffee:

ANNOUNCEMENTS:
– may-you-pull-up continues, never too late to join!
– Fresh cohort for thestronghold starts this Thursday

COT:
YHC had an injured wrist, hence the leg day, so my message was for the PAX to appreciate the health we all had that allowed us to get up and get out to a workout, and to not take what isn’t promised for granted.

Prayers for Siri with summer childcare, Pep with his current project at work, and FNG Hedwig for job prospects.

As always, it was an honor to lead, men!
— Toothless :tooth:

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Lord of the Rings BD

AO: the-castle
Q: Sunshine
PAX: Strutter, hambone, Pep, Salami
FNGs: None
COUNT: 5
CONDITIONS: Cool, crisp, and moist

WARMUP: Good Mornings, Imperial Walkers, Low & Slow Squats, SSH

THE THANG: Tabata-style workout, 1:40 on, 20 sec rest. PAX move through all exercises at each station. Repeat until Mary.

Fellowship of the Ring
– You Shall Not Pass Thrusters (Coupon Thrusters)
– Curls for Arwen
– Anduin Canoe Crunches
Two Towers
– Helm’s Deep Squats (Coupon Squats)
– Two Towers of Power (Tower of Power)
– Toss the Dwarf (Coupon Swings)
Return of the King
– Mount Doom Climbers (Mountain Climbers)
– One Ring Hurleys (Bobby Hurleys)
– I Can’t Carry Your Burden… (Coupon Lunges)

Mary: Dealer’s Choice- LBCs, Flutter Kicks, 8-Count Body Builders, Dying Cockroaches

MOLESKINE: Samwise Gamgee’s speech at the end of Two Towers. It can be easy to get overwhelmed and despair at the darkness in the world. Look for the good to fight for.

ANNOUNCEMENTS:

COT: Strutter’s move. Sunshine’s M and 2.0 on the way