Tag: Natural Ice

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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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Good Old Fashioned Dora

AO: westeros
Q: Detective Pikachu
PAX: Vector, Pep, Waterboy, Crawlspace, Wolfpack, Red Skull, Tim the Toolman, Shiplap, Right Said, Supernova, DintyMoore, Toothless, Natural Ice, CubCadet, Tops
FNGs: None
COUNT: 16
CONDITIONS: slight chill in the air. the days are definitely getting warmer and longer. spring is coming.

WARMUP: mosey to school loop. side straddle hops, imperial walkers, baby arm circles, seal claps, air press

THE THANG: Dora! 100 Merkins, 200 squats, 300 little baby crunches

finished with soccer and Mary. Q’s team scored a goal, and, sending an impending loss, Q got injured so the game would stop before the other team could score. a Clever Move by YHC

ANNOUNCEMENTS: leanpax is almost over. brewsday is on Mardi Gras. Other things were mentioned as well.

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Heavy Dora + Futbol

AO: titan
Q: Detective Pikachu
PAX: Salpal, Freakonomics, Tim the Toolman, Black Lung, CubCadet, Spinal Tap, Natural Ice, preacherman, Good Morning America, bluemule, Avalanche
FNGs: None
COUNT: 12
CONDITIONS: Slightly chilly

WARMUP: Grabbed coupons and mosey to oval track

THE THANG:
Round 1: Heavy Dora
100 block bench presses
100 curls
100 block squats

Intermission: Indigenous Peoples Run around oval track until everyone had gone. Sprinted back to blocks

Round 2: 50 reps of each instead of 100

Finale: Futbol. Took absolutely forever for anyone to score, but once the floodgates were open, Q’s team lost.

ANNOUNCEMENTS: Final stretch of leanpax. Hang in there. Prayers for Salpal and M as M is finishing her PhD and they’re expecting 2.1. Prayers for my M as she passed her closed doctoral defense and will prep for open defense and start the job hunt

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BlackLung Monday Mayhem #1

AO: westeros
Q: Black Lung
PAX: Spinal Tap, Crawlspace, Vector, Firefox, Pep, Chunks, Wolfpack, Siri, Natural Ice, Salpal, Grape, Tim the Toolman, Sherlock
FNGs: None
COUNT: 14
Chunks decided that once a month, Westeros is holding a “Monday Mayhem” with intentionally difficult workouts. I was honored to be invited for the inaugural event and did my best to deliver.

CONDITIONS: Cold and dreary
WARMUP: non-existant
THE THANG:
Burpee apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 3)
Run to tennis courts

Ab blaster:
30 WWIs, 30 4-ct flutter kicks, 20 leg lifts, 100 mountain climbers, 30 WWIs, 25 flutter kicks, 15 leg lifts, 50 mountain climbers, 20 WWIs

Tabata: (40 seconds exercise, 20 seconds rest); 3 sets per round (9 minutes):
Round 1: Jump Squats, Burpees, WWIIs
3 Tennis Court Sideline Suicide Runs

Round 2: Iron Mikes, Hand Release Merkins, LBCs
3 Tennis Court Sideline Suicide Runs

Run back to start just in time for 20 more hand-release merkins (~80 total) and 10 more burpees (~100 total)

Always a pleasure to lead. Thanks to Chunks for the invitation.

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Oh, oh, it’s MAGIC

AO: titan
Q: Vector
PAX: Black Lung, Chunks, Detective Pikachu, DintyMoore, Firefox, Freakonomics, Good Morning America, greyalbum, hambone, Natural Ice, Pep, preacherman, Right Said, Salpal, Spinal Tap, Tim the Toolman, 15-Love
FNGs: 1 15-Love
COUNT: 18
As is often the case with a Vector Q, the workout planning involves weeks of theme playlist curating and then a frantic 24 hours of “crap, how do I create a workout to match my super cool playlist?” So, in that spirit:

While many may try to use instant supplements or crazy muscle building ideas to get swole, you can’t rely on magic to get fit. So in honor of Harry Houdini, born 150 years ago in 1874, I present a different kind of magic to get y’all in shape.

CONDITIONS: Damp yet perfect

WARMUP: Mosey around the parking lot to the far side of the Parthenon. Willy Mayes Hayes x 10, LBAC x 10, Seal claps x 10, Overhead Press x 10, Reverse LBAC x 10, and Good Mornings x 10 OHO

THE THANG:
MAGIC #1 – 150 reps of each exercise and a run around the Parthenon between each:
M – Merkins
A – Alabama Prom Dates
G – Gorilla Humpers (which I had to example multiple times . . . hmm)
I – Iron Mikes
C – Carolina Dry Docks
(Fair amount of mumbling that each leg should not count only 1/2 on these exercises . . . I did not waiver).

MAGIC #2: 150 reps but no running in between due to time
M: Mountain Climbers
A: Ass Kickers
G: Great Form Squats
I: Incline Merkins
C: Crunches (Little Baby)

Ended at time – welcomed FNG 15-Love a recently married tennis fan EH’d by Detective Pikachu.

PRAYERS: To Grey Album on impending adoption and associated stress, friend Yuri and family facing pancreatic cancer, and others I forgot (apologies!)

ANNOUNCEMENTS: Hunger Games this weekend, Hike/Ruck with 2.0s to give M’s a break – see Slack for deets.

Honored to lead and that you all continue to tolerate my Q-uirkiness (see what I did there?) in leading . . . SYITG
Vector

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Get Handsome the Fastest

AO: handsomizer
Q: Hair Band
PAX: Natural Ice, Spinal Tap, Freakonomics, Detective Pikachu, Frasier, Fudd
FNGs: None
COUNT: 7
CONDITIONS: a riddle: a lactose intolerant person who had cheese 30 minutes ago

WARMUP:
50 SSHs

THE THANG:

Relay race:
2 teams

Round 1:
Both teams do burpees
1 person does 10 burpee buy in then runs the handicap ramp and back down the stairs (due to rain we moved to the parking garage)
Tag next person
First team to all in chooses next exercise
Rinse repeat

ANNOUNCEMENTS:
– #leanpax still going strong
– #hendersonville relaunch tomorrow 01/13 at 6am
– #brewsday meeting (leanpax approved) is on the horizon
– January 24th Night Moves in the Nations for #Atlantis
– brewruck Feb 17th after leanpax

PRAYER REQUESTS:
– each man shared, prayers for family physical, mental, and emotional health. Prayers for work & research. Celebrating for DRer Fudd family, new grandchild born

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Coldballs Warm Heart Can’t Snooze

AO: iiipillars
Q: Natural Ice
PAX: Tackle Box, Baguette, Go Fish, Zelenskyy, Pep, Grape, Good Morning America, Focker, princessaurora, Natural Ice, Formica, Hardball, Government Mule, Howitzer
FNGs: None
COUNT: 14
CONDITIONS: Soggy

WARMUP: The usual suspects
SSH, Imperial Walkers, Hill Billies,
Arm Circles, Moroccan Night Clubs
Willy Mays Hays, Good Mornings

Burpee apocalypse, possibly miss counted by YHC. Likely landing at the usual 55 burpees

THE THANG:
Pax Froggered to a nearby parking garage and took on a lengthly tabata. Pax performed an exercise for a solid minute, with a 10 second rest.

C – Crunchy frogs
O – Overhead arm press
L – Lt Dans
D – Diamond merkin
B – Big boy sit ups
A – Alternating shoulder taps
L – Lunge
L – Little baby crunch
S – Squats

W – Wide merkins
A – American hammers
R – Rocky balboa
M – Monkey humpers

H – Heels to the heavens
E – Elbow jack – plank jack at low plank
A – Apollo Ohno
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

C – Carolina Dry Docks
A – Al Gore Tree Hugger
N – Nolan Ryan – Its a punching newtons cradle
T – Toad Squat – Squat and touch the ground like a toad then hop

S – Star Jump
N – No Surrender
O – Outlaw – On your six legs together an make an O
O – Oblique Crunches
Z – Zoro – Z version of the Outlaw
E – Electric Chair – Wall squat

Pax’s experienced a well rounded tabata and extreme Exicon expansion

Thank you @grape for the opportunity to lead!

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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Punishment for Defeat

AO: handsomizer
Q: Natural Ice , Salpal
PAX: bluemule, Red Skull, Grape, Rocket Mortgage, Frasier, Blueliner, Cuban Missile, Natural Ice, Salpal
FNGs: None
COUNT: 9
CONDITIONS: Chilliest

WARMUP: SHAME! Hey guys we really sucked at kickball last week, and we need to get our act together. I swear, if loose to bomber 7 or 8 more times in the future… thats it. I am out of here! I will be getting a peloton.

THE THANG: Punishment for Losing!

@salpal lead us through 3 EMOM circuits
Too many Burpees, Sprints, and Lt Dans!

I took over for a brief merry break followed by a ladder of OHP & Merkins, counting up to 10 and then back down.

Mandatory stair work following with a stair skipping sprint and 92 bunny hops up the steps.

5 minutes of merry ended us out with a final burpee buyout!

ANNOUNCEMENTS: Hendersonville 1/13 at 6 am!
Leanpax!

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69