Tag: handsomizer

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2 steps forward, one step back

AO: handsomizer
Q: Grape
PAX: Red Skull, Black Lung, Spinal Tap, There was one other, I’m sorry
FNGs: None
COUNT: 6
CONDITIONS: we stayed warm

WARMUP: normal

THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout

MOLESKINE: thank you for letting me take out my frustration

ANNOUNCEMENTS: Leanpax etc

COT: thanks for sharing your hearts with me

:grapes:

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Keep Em Movin!

AO: handsomizer
Q: Hair Band
PAX: Freakonomics, Natural Ice – CBO, Spinal Tap, PigLIT (KC)
FNGs: None
COUNT: 5
CONDITIONS: Colder than a WTIABB

WARMUP:
Mosey to back parking lot
SSHs
Lunges
High Knees
Butt Kicks

THE THANG:

Pair up
An exercise with corresponding rep range was given
At “Go” one partner starts performing the exercise while the other does a suicide sprint, they switch until the rep range is complete

50 Burpees
60 V Ups
120 Iron mikes (per leg)
120 monkey humpers
300 air presses

Moseyed back at 5 til and completed some Mary

MOLESKINE:

ANNOUNCEMENTS:
– look out for information concerning the NYD convergence

COT:
– each man shared: lots of thankfulness for the impact of F3 and prayers relating to family/friends health and mental health

It was an Honor Qing for y’all, thank you Freakonomics for having me out!

Rock on,

Hair Band

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Sprint and Turf

AO: handsomizer
Q: Freakonomics
PAX: Natural Ice, Black Lung, Patty, Detective Pikachu, caprate, Cuban Missile, Baguette, Grape
FNGs: None
COUNT: 9
Warm-up
Mozy around the turf
Low and slow merkins – 15
Low and slow squats – 15
Little Baby Circles – 15
Little Baby Circles Reverse – 15
Air press
Willie Mays Hayes
Good mornings
Hamstring stretch

Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.

Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!

7 minutes of Mary.
Cot & prayer.

ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!

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Sharknado at the Castle

AO: handsomizer
Q: Strutter
PAX: Natural Ice, Strutter
FNGs: None
COUNT: 2
CONDITIONS: mild with a breeze.

WARMUP: 10 each in cadence.
Windmills
SSH
IST

THE THANG: Sharknado! A series of 5 exercises with a lap up 1 level of stairs and around the wheelchair ramp. The exercises were as follows:
10 burpees
10 diamond merkins
10 WWII
10 merkins
10 scorpion drydocks.
The goal is to complete 5 rounds.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Compounding (Pain)terest

AO: handsomizer
Q: Patty
PAX: Chunks, Black Lung, Roadrunner, Cuban Missile, Spinal Tap, Wedding Singer, Salami, Natural Ice, Freakonomics, Spear, Patty, Achilles, Los Tigres, Pharmacist
FNGs: None
COUNT: 14
CONDITIONS: Crisp

WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch

Unorganized bear crawl, crab walk
Merkins (10)

THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.

ANNOUNCEMENTS:

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Movin

AO: handsomizer
Q: Cuban Missile , Cuban Missile
PAX: Chunks, Freakonomics, Young and Restless, Patty, Old Maid, Salami, caprate, @pharmacist
FNGs: None
COUNT: 9
CONDITIONS: Beautiful

WARMUP:

THE THANG: We did multiple movements, I wrote the workout down twice and managed to delete it, not doing it a third time

MOLESKINE:

ANNOUNCEMENTS:

COT:

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DEATH BY BURPEES

AO: handsomizer
Q: Natural Ice
PAX: caprate, Cuban Missile, Spinal Tap, Strutter, Freakonomics, Natural Ice, Shotz
FNGs: None
COUNT: 7
CONDITIONS: Rainy in the best way “You Only Get Wet Once”

WARMUP: SSH, Merkins, Stretching

THE THANG: – – Death by Burpees – –

YHC ran a 1 minute timer and every minute we performed 5 burpees. In between burpees a “resting” exercise was called to give a “break” between sets. Pax performed lunges, bear crawls, LT Dans, and various forms of merry.

Pax made it through 36 sets for a total of 180 burpees but felt called to beat the record I set at greenmachine last year. A final 21 were tagged at the end bringing the total count to 201 burpees.

MOLESKINE: – “My Body Hurts” Spinal Tap

ANNOUNCEMENTS:

Chili Cook Off – Oct 20th 1-3 pm – bring your 2.0s and Ms
Wolfpack is on Q – more details tbd

AOQ Grow School – October 12th 6 am to 8 am at stonewall
Hair Band on Q

COT: Lifted Prayer

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#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.

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a vertical take of F3 Race City’s #theProstitute

AO: handsomizer
Q: Strutter
PAX: Freakonomics, Old Maid, Salami, Rocket Mortgage, Cuban Missile, Patty, Strutter, Hemmingway
FNGs: None
COUNT: 8
CONDITIONS: Hot but at least there was no breeze.

WARMUP: 15 IC SSH
10 IC ISS
10 IC Hillbillies
10 IC Abe Vigodas/Windmills

THE THANG: Mosey to the parking garage. This workout is typically performed around a city block, today we used floors of the parking garage. The exercises were performed in the patern as follows:
1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-6-5-4-3-2-1

The exercises were as follows:
1- 5 burpees
2- 10 merkins oyo
3- 15 slow deep squats in cadence
4- 20 Carolina Dry Docks
5- 25 LBC in cadence
6- just a quick turn around

Each exercise was followed by a short Mosey to the opposite end of the parking garage. So there were a lot of ups and downs.

MOLESKINE: It was interesting to see a few people lined up to see Green Day tonight at Geodis.

ANNOUNCEMENTS: Labor Day convergence.
September 11th convergence.

COT: Prayers for peace for Patty’s friend Tom.
Hemingway asked for prayers for his Aunt and a cousin.

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Bust a Move

AO: handsomizer
Q: Old Maid
PAX: Spinal Tap, Rocket Mortgage, Freakonomics, Strutter, caprate, Dragon Spark, Natural Ice, Cuban Missile, Old Maid, Young and Restless, Donkey Hammer, Patty
FNGs: None
COUNT: 12
CONDITIONS:
Clear, blue, and 22

WARMUP:
Good mornings OYO
Hamstring stretches
Willie Mays OYO
SSH

THE THANG:
Non-stop fun paired with some glorious tunes.

1. Squats – Flower by Moby
2. Mosey to stairs- You Make My Dreams (Come True) by Hall & Oats (3:11)
3. Low Plank, Merkins, Side Planks, more
Merkins — I Love Rock N’ Roll by Joan Jett
4. Stair run (x3) – Watch Your Step by Ted Hawkins
5. Bear Crawls, Tricep Dips, Mosey to turf –
Bust a Move by Young MC
6. Circle Burp (Up Downs) – The Spark by
Kabin Crew
7. SSH, Mosey – Fire In My Soul – Tom
Staar Remix
8. Bicycle Crunches, WWls, American
Hammers — Gas Pedal Dave Audé Remix
9. Frog Jumps, Flying Nuns (Lunge walk with little baby arm circles) – Come and Get Your Love by Redbone
10. Merkins low and slow, Planks – End of the Line by Traveling Wilburys

MOLESKINE:

ANNOUNCEMENTS:

– Convergence w/ Detention coming up soon
– Natural Ice is looking for 2ndf suggestions
– Something else I can’t remember

COT:
– Prayers for those training for half and full marathons
– Prayers for injuries and recovery