Tag: Michael Freiburg

Posted on

Outback Beatdown

AO: detention
Q: EZ-Go
PAX: Andrew McDermott, Donkey Hammer, Esposa, EZ-Go, Focker, Michael Freiburg, Pedialyte, Pepsi, Topanga, Young and Restless, Hit and Run
FNGs: 1 Hit and Run
COUNT: 11
CONDITIONS:
Looked like rain

WARMUP:
25 SSH
Willy Mays Hayes
Good Mornings

THE THANG:
*Grab a block
4 corners:
Round 1 – 20 curls, 15 incline merkins, 10 squats, 5 burpees
Round 2 – 20 tricep extensions, 15 decline merkins, 10 shoulder presses, 5 burpees
Round 3 – 20 kb swings, 15 spider merkins, 10 thrusters, 5 burpees
Mode of transportation – Lunges, fireman’s carry, lunges, fireman’s carry

Tabata:
30s on, 10s off for 20 minutes of…
Pike hold on bench (or plank)
Squat hold
L-sit hold
Chin-over-bar hold (or dead hang)

Finished with 1 minute of low plank

MOLESKINE:
The manifold wisdom of Topanga already proving itself with this little schedule switcheroo between Focker and myself. Really enjoyed leading and getting in some muscle pump with those static holds. The rock gods of Metallica and Pearl Jam kept us going and conversations of vocational school philosophy filled the pavilion.

ANNOUNCEMENTS:
– 413 Strong begins again with a new class
– The Struggle overnight CSAUP is June 4-5

COT:
– Prayers for friends IVF treatment

Always a party. Thankful to lead.
-EZ

Posted on

Punk Rocker Yes I am

AO: cruelhall
Q: Esposa
PAX: Deep State, Donkey Hammer, EZ-Go, Accounts Receivable, Pedialyte, Michael Freiburg, Movin On Up, 4Tran, Athena
FNGs: None
COUNT: 10
CONDITIONS:
Moist
WARMUP: Broga like a Rolling Stone and 55 Burpees, lap around ball field

THE THANG:

Group 1 Blovk work Tri-ceps, Group 2 Run then switch

Group 1 Block Curls Group 2 Run then switch

Group 1 Skull Crushers Group 3 Run then Switch

Wall Sits/ Poll sits

Group 1 WW1 Group 2 Run 5 pushups for 6 then switch

Group 1 Heel Taps Group 2 Run 5 pushups for 6

Group 1 Low Plank Group 2 Run 5 push ups for 6

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for Ms of Pax

Posted on

3/31

AO: detention
Q: Winona
PAX: Deep State, Esposa, Mistah Mistah, Pedialyte, Michael Freiburg
FNGs: None
COUNT: 6
CONDITIONS: soggy

WARMUP: stretch

THE THANG: 40 Merkins
40 squats
Native American run around the block
11s on the hill. Merlin and v up
Rowx20
Lungx20
Squatx20
WWIx20
Burpee burnout
Plank it out

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Water Heater Workout

AO: detention
Q: Donkey Hammer
PAX: Pedialyte, Accounts Receivable, EZ-Go, Esposa, Michael Freiburg, Topanga, Uncle Jerry, Winona, Family Ties, Peabody
FNGs: None
COUNT: 11
CONDITIONS:
29 degrees

WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back

Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B

THE THANG:
Mosey to playground, pick up a block on the way.

– 1 minute hang
– 30 calf raises with block

Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs

– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees

ANNOUNCEMENTS:
None

COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.

It was a great morning. Thanks for letting me lead.

Posted on

Groundhog Day All Over Again

AO: detention
Q: EZ-Go
PAX: Esposa, Michael Freiburg, Deep State, Donkey Hammer, EZ-Go, Fortran, Topanga, Works for a Guy, Young and Restless, Peabody
FNGs: None
COUNT: 10
CONDITIONS:
First Spring

WARMUP:
50 SSH
50 air squats
50 shoulder taps
50 air presses

THE THANG:
3 rounds, 4 stations around the “clock” in parking lot
2 min on, 15s off
3:00 – block merkins
6:00 – block triple arm killers
9:00 – block squats
12:00 – block flutters

*6 more weeks of winter!
Burpees during “I Got You Babe” by Sonny and Cher

MOLESKINE:
We celebrated Groundhog Day over and over again, inspired by both the holiday and the classic movie of Bill Murray fame. Songs inspired by time was our soundtrack:
https://open.spotify.com/playlist/7IrKx0bXGtTUsCtOPDhApr?si=ZQwhwAClT3GbDpLBlbFTUA&pi=9LNlyRfZRXeuv

ANNOUNCEMENTS:
Leanpax ends Sunday!

COT:
Prayers for health and healing were shared.

Great work boys, always a pleasure!
-EZ

Posted on

Cutting Coupons

AO: cruelhall
Q: EZ-Go
PAX: Michael Freiburg, Donkey Hammer, EZ-Go, Works for a Guy, Esposa, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: 90% precipitation

WARMUP: Broga Flow

THE THANG:
Block work
50 – block squats
40 – block rows
30 – block merkins
20 – triple arm killers (tricep press, shoulder press, bicep curl)
10 – 8 count block bodybuilders
5 – alternating block merkins
5 sprints
Rinse and repeat

10 minute AMRAP
10 block squat cleans
10 block thrusters
10 burpees

Mary
2 minutes of WW1

MOLESKINE:
Great way to burn those Christmas calz. And welcome back Esposa, great to see those white knee socks gleaming in the moonlight again!

ANNOUNCEMENTS:
#leanpax starts Jan 6, be prepared…
New Years #convergence at the Parthenon

COT:
– Pedialyte sister had seizure on Christmas
– Esposa friend killed in Mexico
– Michael Freiburg prayers for traveling mercies

Grateful as always for serve.
:v: EZ

Posted on

Post Butterball Crawl Beatdown

AO: cruelhall
Q: Donkey Hammer
PAX: BTU, Pedialyte, Young and Restless, EZ-Go, Michael Freiburg
FNGs: None
COUNT: 6
CONDITIONS: cool but lovely

WARMUP: SSH, calf raise, WMH, GM

Grab block

Mobility
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee)
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: Four corners Tabata: 40 seconds on, 20 off with different modes of travel between corners.

Rounds:
Merkins
Squats with side step
Block merkins
Calf raises
APD
Jump squats
Extended side plank each side then high plank
Jump over block then merkins

Modes of travel between corners:
Bear crawl
Crab walk
Duck walk
Lunge
Reverse lunge
Alligator merkin

MOLESKINE: Happy Thanksgiving. Welcome, BTU.

ANNOUNCEMENTS: start planning to attend 2nd annual Crieve Hall Butterball Crawl now.

COT:

Posted on

Rock Me Like A Hurricane

AO: cruelhall
Q: EZ-Go
PAX: Donkey Hammer, Pedialyte, Works for a Guy, Mistah Mistah, Accounts Receivable, Focker, EZ-Go, Young and Restless, Michael Freiburg, Black Lung, Sofa King
FNGs: 1 Sofa King
COUNT: 11
Crieve Hall showed up and showed out for a washout F3 beatdown under the pavilión.

CONDITIONS:
Noahic

WARMUP:
20 SSH

THANG: The Hurricane
Tabata (2 min on, 45s off)
Retrieve soggy coupon then…

Outer bands:
1 – Sumo Squats w block
2 – Tricep extensions
3 – WW1
4 – Decline mercs

Inner bands:
1 – Lt. Dans
2 – Bicep curls
3 – American hammers
4 – Incline mercs

Storm surge!
Thunderstruck burpee-fest

Eye wall:
Eye wall bear crawl

Eye:
6 inches with block hold

Storm surge!
Thunderstruck burpee-fest

NAMEARAMA:
Welcomed Walter aka Sofa King (sells sofas on Facebook Marketplace)

ANNOUNCEMENTS:
Nashville half-marathon – Oct 26

PRAYERS:
Smokehouse new baby in da house!

Great work boys, always a pleasure!

-EZ

Posted on

Better later than never backblast

AO: detention
Q: Donkey Hammer
PAX: Cal Worthington, Deep State, EZ-Go, Movin On Up, Mistah Mistah, Michael Freiburg, Pedialyte, Topanga, Uncle Jerry
FNGs: None
COUNT: 10
CONDITIONS: 68 degrees, 90% humidity – moist

WARMUP:
W/u:
ssh, high knees, loop

Mobility work:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee,l)
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:
Wall sit with block, rows, bubkas x 3 rounds
Alt block merkins, block lunges, pull ups x 3 rounds
Block thrusters, squat jumps, block dips x 3 rounds
Return blocks
underhand rows x 25
Hanging knees to chest x 10

MOLESKINE:

ANNOUNCEMENTS:
nashville-half-marthaon
October 26 marathon- Nashville Half Marathon
November 9 half marathon – F3 Brentwood
November 30 trail half marathon- Fiery Gizzard

COT:
Welcome back, Cal Worthington. Always great having you back in the Shire. Have fun at Disney.

Posted on

Pistol Pete!

AO: detention
Q: Grape
PAX: Black Lung, Winona, EZ-Go, Pedialyte, Works for a Guy, Movin On Up, Mistah Mistah, Michael Freiburg, Deep State, Natural Ice, Matador
FNGs: None
COUNT: 12
CONDITIONS: doesn’t get better than this in Nash

WARMUP: SSH, WMH, LBAC, Moroccans

THE THANG: in honor of Pete Sampras’ first grand slam title on 9/9/1990, we did a bunch of running and burpees

S- 14 suicides
A- 90 Alabama prom dates
M- 64 merkins
P- 15 prison cell merkin burpees
R- 30 regular burpees
A- 40 ab thrusters
S- 45 SSH and 44 squats

5 MoM

ANNOUNCEMENTS: 9/11 and 9/14 convergences

COT: prayers for Mistah Mistah’s friend, for Natural Ice interview, for EZ-Go’s sick household

:grapes: