Tag: Papa Bear

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12 days of RESPECT

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Pep, Vector, Papa Bear, Tim the Toolman, Firefox, Leonardo
FNGs: None
COUNT: 8
CONDITIONS: frigid, waaandy

WARMUP: move to playground. Start watch.

THE THANG:
12 days of christmas

1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks

Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!

MOLESKINE:

ANNOUNCEMENTS: boxing day Q tbd

COT: prayers for work, travel, safety and family, especially through tough times and loss

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed

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WEIGHTsteros #3

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Tim the Toolman, CubCadet, Spinal Tap, Michelin Man, Papa Bear, Red Skull, Squatter, Pep, Oil Rig(?), Cash Crop
FNGs: 1 Cash Crop
COUNT: 11
CONDITIONS: 14 degrees and completely dry. Not that cold? Red Skull “it was cold”

WARMUP: 41 side straddle hops!

THE THANG:

Follow the leader lap around the park. Carrying blocks!

Low quality in the initial run. So we did a bonus follow the leader to the interstate bridge and back. Continued varying levels of interest in running occurred. So…

Circle of Blocks!
Pair up. 6 stations. Spinal Tap and Squatter are the timers and do 6 reps. Then each group shifts to the next station.
Stations:
1. OHP
2. Squats
3. IYTs
4. Halos
5. Kettlebell swings
6. Curls

1 warm us up lap in the middle around the bus loop. Run back carrying blocks.

Mary

MOLESKINE: gratitude for Cash Crop and Oil Rig joining down range. Thanks Vector for keeping us Hot with that playlist.

Never Miss a Monday.

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Vector 8th Qversary – A Sampling of the Past

AO: bomber
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .

CONDITIONS: Slightly chilly but warm in our hearts

PLAYLIST: Legendary songs that sampled other works along with the originals

U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye

WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12

THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12

The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg

Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.

ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18

COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec

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Keep ’em Movin!

AO: the-knoll
Q: Derby
PAX: Wolfpack, Papa Bear, Shakira, Roadkill, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Wet Cold

WARMUP: 50 SSH, BACs, BACBACs, Air Press, WMH, Good Mornings, Runners Stretch, 5 Slow Merks, 5 Slow Squats, Mosey

THE THANG: Pair up for Dora

Round 1: Runner runs to fire hydrant with partners accumulating:
200 Merkins
200 Squats
200 Dips
100 Hanging Knee Ups

Group Mosey once complete

Round 2: Same running route accumulating:
100 Merkins
100 Squats
100 Dips
50 Hanging Knee Ups

Round 3: Same running route while partner holds plank

MOLESKINE: As we close out the year challenged PAX to reflect on their accomplishments this year. Too often we only stack the receipts of negatives and need to push those aside and be proud of physical goals achieved, relationships mended, career advancement, etc.

ANNOUNCEMENTS: 12/6 Grow School at Sevier Park and 12/12 Ugly Sweater Party both being coordinated/hosted by Hair Band

Check Slack for other events.

COT: Prayers for opportunities and direction for our brothers currently in the midst of new and changing careers.

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WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

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Thanks

AO: bomber
Q: Firefox , CubCadet
PAX: DintyMoore, Black Lung, Papa Bear, Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Mumblechatter. Mosey up to parking lot.
20 SSH
15 FLBAC
15 RLBAC
10 air presses

THE THANG: Firefox
20 iron mikes (each side is a half)
20 jump squats
20 monkey humpers

Repeat.

Tortoise and Hair. PAX partnered up at one of the parking lot. One partner did a traveling Lt. Dan. The other did 10 jump squats and murder bunny to catch their partner. Swap and repeat to the end of the parking.

Repeat for the full length of the parking lot.

CubCadet Mosey down to circle

New partners. Dora: 100 incline merkins, 200 dips, 300 4-count flutterkicks. Runner runs up to main drive and back.

Round robin mary with lots of some exclusionary rules, one of which was “Firefox doesn’t get to pick”.

MOLESKINE:
– 8 for 8 coffeeteria plus all five members of H.R. Chunksnstuff.
– DintyMoore talked about random encounters with naked people. Everyone else took detailed notes.
– It’s worth noting for posterity that CubCadet is thankful for his body and thinks we should all be thankful for his body.

ANNOUNCEMENTS:
– Converge at handsomizer next Friday. bomber will be closed!
– Party at Hair Band’s place

COT:
– Much gratitude
– Safe holiday travels

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Monster Ballads

AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect

PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK

WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.

THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon

5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins

Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs

5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats

Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.

We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.

MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.

ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!

COT:

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Race to 1000

AO: the-knoll
Q: Half Lyfe
PAX: Gold Digger, Papa Bear, AAA, Pebbles, Malibu, El Capitan, Derby, Roadkill, Étouffée, Link (F3 Houston)
FNGs: None
COUNT: 11
CONDITIONS: perfect fall morning 50 degs.

WARMUP: SSH, WMH, Good Mornings then right to it.

THE THANG: Partner Up: One does exercise, one MOT to tree and back. 400 Squats, 400 Heal Taps, 300 Sit Ups, 300 Step Ups, 200 Dips, 200 Merkins, 100 Swing Rows, 100 Absolutions.

MOT
400’s Mosey
300’s Karaokee
200’s Politicans
100’s Sprint

Ran out of time around Merkins/Swing Rows. As a groups did about 3mins of absolutions. Don’t know what I was thinking for trying to complete 100 of those.

MOLESKINE: 1000 is used 120-130 times in the Bible.

The number 1000 carries special symbolic significance in the Bible, often representing completeness, fullness, or vastness beyond human comprehension.

The symbolic use of 1000 in the Bible invites us to expand our thinking and perception of God’s work in the world. It challenges us to look beyond our immediate circumstances and consider God’s eternal perspective and vast plans for creation.

1. Deuteronomy 7:9 – “Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.” Here, 1000 symbolizes God’s enduring faithfulness.
2. Exodus 20:6 – “But showing love to a thousand generations of those who love me and keep my commandments.” Here, 1000 is used to express the vastness of God’s love for His faithful followers.
3. 1 Chronicles 16:15 – “He remembers his covenant forever, the promise he made, for a thousand generations.” This verse emphasizes the eternal nature of God’s covenant.

ANNOUNCEMENTS: check slack

COT: count off, name-o-rama, Prayers for El Captain for end of year work rush, Derby’s grandmother who passed away and all those not having a place or people to celebrate the holidays with, Malibu’s job search, Sickness going around with kiddos. Coffeeteria.

Thank you Link from Houston for joining us this morning. It was a pleasure leading you all.

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17 NOV 2025

AO: westeros
Q: bluemule , Papa Bear, DintyMoore, Spinal Tap, Young and Restless, Tim the Toolman, Pep, Sherlock
PAX: bluemule, Sherlock, Young and Restless, Tim the Toolman, Spinal Tap, Pep, DintyMoore, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Cold but manageable

WARMUP: YHC had a house alarm go off five minutes before start – false alarm but it required leaving and having everyone else step in to Q!

THE THANG:
The PAX all stepped up for a no-notice Q while I went to check the security alarm!
-Dora: 100 mountain climbers, 200 LBCs, 300 squats, one PAX does exercises and one runs around the loop
-Playground: Rounds of several calisthenics including burpees, pull-ups, merkins, and dips.
-Sprints: Self-explanatory

MOLESKINE:

ANNOUNCEMENTS:
-Night Moves this Thursday, and Thanksgiving run next week

COT: Happy Thanksgiving!!!