Tag: Pep

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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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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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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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“Die Hard” – A Christmas Workout

AO: greenmachine
Q: Matador , EZ-Go
PAX: Shy Guy, Esposa, Hipster, Cowboy, Chunks, Grape, Topanga, Matador, Pep, EZ-Go, The Merchant
FNGs: None
COUNT: 11
CONDITIONS: As cold as Christmas on the 30th floor of a skyscraper with the windows blown out

WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc

THE THANG: DIE HARD

Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times

Survive against terrorist-thieves, lead by Matador
Start in Endzone 
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises

Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages

Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times

The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back) 

MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.

ANNOUNCEMENTS: this is what slack is for

COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.

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The Great Shave Deception

AO: titan
Q: Squatter
PAX: Chunks, hambone, CubCadet, Pep, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 7
CONDITIONS:
Windy 42 degrees

WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings

THE THANG:
Indian Run w/ speaker

15 minutes of
5 Pull-ups
10 Merkins
15 Squats

Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615

MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.

ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change

COT:
Prayer and Coffeteria at Star Bagel

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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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Stand by your man

AO: titan
Q: Puzzlah
PAX: Choo Choo, Spinal Tap, Pep, DintyMoore, Tim the Toolman
FNGs: None
COUNT: 6
CONDITIONS: Lovely Day.

WARMUP:
SSH, Arms, Legs

THE THANG:
Last-man up to the Dog Park Hill with some lunges to give us a chance to come together.

“Stand by Your Man” –Changed last minute from playing Tammy Wynette on a loop to songs that have “Stand” in them

Pair Up, work simultaneously, alternating between workouts every 10 reps:

– 100 Merkins
– 100 Squats

Run a lap

– 200 Incline Merkins
– 200 Step Ups

Run a lap

– 100 Decline Merkins
– 100 “Boston Cream Pie” Split Squats because I can’t speak

Last man up back to start

MOLESKINE:
Keep pushing through the cold days, !

ANNOUNCEMENTS:

6:30 AM 2.0 Friendly Christmas Eve Beatdown

COT: Mental health, connection, Stand by your guys (and gals).

https://open.spotify.com/playlist/35DQP5Wce4YSDoNIPP7A53?si=ons7vQFFQc6_Xc2qgV-cgw

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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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Beggin’ for a Leggin’

AO: greenmachine
Q: SalPal , Wolfpack
PAX: Cal Worthington, Shy Guy, Esposa, Purple Tiger, Cowboy, Pep
FNGs: None
COUNT: 8
CONDITIONS: Mid-50s. Shorts and t-shirts for sure.

WARMUP: I propose we delete this section, if you need a warmup, come early. Sorry Pep, no SSH.

THE THANG: I got everyone’s limbs lubricated with split squats and weighted wall sits. Wolfpack aroused our heart rates with sprints, lunge walks and bear crawls. We climaxed with ring of fire squats and burpees.

MOLESKINE: Innuendo, Split Speakers, Indigenous People, Typical Pep Bit ft. Cowboy “Is this ?” Also coffee this morning ripped. 11/10.

ANNOUNCEMENTS: Hair Band deigned to drive in and announce 3rd volunteer and donation opportunities, see slack. 2nd F Christmas party, see channel. F3 After Hours. Grow School. See slack, see slack, see slack.

COT: For those suffering, intentions unspoken.