Tag: Pep

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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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Choose Your Own Adventure

AO: hendersonville
Q: Sunshine
PAX: Chunks, Pep
FNGs: None
COUNT: 3
CONDITIONS:
Clear, warm

WARMUP:
Good mornings
Arm circles
SSH
Overhead presses

THE THANG:
PAX moseyed with coupons around the AO. Each PAX led 2 exersises of their choosing as we walked. Once this was completed, we left the coupons where they were and ran the route around the AO and back to the coupons. Repeated until Mary.
Mary: Roxanne by the Police. SSH throughout with burpees every time Roxanne is said in the song

ANNOUNCEMENTS:

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F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

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Charity Stripe

AO: iiipillars
Q: Harbaugh
PAX: Pencil Pusher, Baguette, Go Fish, Grape, grisham, YumYum, Pep, Pop-A-Lock, DintyMoore, t-cell, Zelenskyy, Haggis, Formica
FNGs: None
COUNT: 14
1) Circle warm-up
2) Groups of 3 – Rotating laps; 300 merkins; 300 squats
3) Groups of 3 – Rotating laps; 300 dips; 300 squats
4) Full field – jog down/ sprint back; 10 burpees per trip -> completed 8x (had to do burpees because T Cell, Grape, and Dinty Moore all missed their free throws)
5) Plank to ‘O-o-h child’
6) Closing

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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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BOMBS

AO: hendersonville
Q: Chunks
PAX: Sunshine, Pep, Splitter, Disc Jockey
FNGs: None
COUNT: 5
CONDITIONS: Drizzle and Brisk

WARMUP:
SSH
Right Over Left
Left Over Right
WMH
Good Mornings
Little Baby Arm Circles FWD and BWD
THE THANG:
Mosey around the greenway and back to start ex

BOMBS Round 1
15 Burpees
20 Overhead Press
25 Merkins
30 Big Boy Situps
35 Squats
Mosey around the Tennis Courts

BOMBS Round 2
10 Burpees
15 Overhead Press
20 Merkins
25 Big Boy Situps
30 Squats
Mosey around the Tennis Courts

BOMBS Round 3
5 Burpees
10 Overhead Press
15 Merkins
20 Big Boy Situps
25 Squats
Mosey around tennis courts, give it all you got last 50 yards

Finished up with some P90X Yoga

ANNOUNCEMENTS:
LeanPax kick to the finish

Always an honor to lead. Excited for hendersonville rising.

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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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Winter Wonderland

AO: westeros
Q: Grape
PAX: Chunks, Pep, Black Lung, Red Skull, MySpace, Uke (F3 Geneva, IL), DintyMoore
FNGs: None
COUNT: 8
CONDITIONS: cold, but not that cold

WARMUP: 1 mile run to find dry ground
SSH
LBAC F
LBAC R
Seal claps
OH claps

THE THANG: Today was about doing the same thing over and over

Dora 1-2-3-4
100 Squats
200 Newton’s cradle
300 OH Press
400 WWI’s
(Did anyone realize we spelled snow?)
Partner ran up the hill and back down (wouldn’t call it a sprint, too dangerous)

3 minutes of Lt. Dans to end

ANNOUNCEMENTS: hunger games on 1/27
H’ville has @chunks on Q on 1/27 as well
Prayers for Uke and @myspace on their pending children

🍇

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The Sequence

AO: bomber
Q: Firefox
PAX: DintyMoore, Pep, Good Morning America, Crawlspace
FNGs: None
COUNT: 5
CONDITIONS: Slippery

WARMUP:
– Drive up to the clubhouse
– Carefully navigate walkways to dry land
– 20 SSH

THE THANG:
The dice returned after a long sabbatical. 1 red die to randomly select a leg exercise, 1 blue die to randomly select a core exercise, followed by The Sequence. Rinse and Repeat.

Red Die exercise options: 20x Jump Squats, 20x Star Jumps, 20x/side Bulgarian Split Squats, 20x/side Imperial Reverse Lunges, 20x Squats, 20x/side Iron Mikes

Blue Die exercise options: 30x/side Freddie Mercuries, 20x Boxcutters, 20x Windshield Wipers, 20x/side Ukrainian Hammers, 20x WWIs, 20x V Ups

The Sequence: continuous sequence (ie, try not to rest or take a knee) of 40x Plank Jacks, 30x/side Mountain Climbers, 20x Merkins, 20x Forward Arm Circles, 20x Backward Arm Circles, 20x Air Presses.

We went 5 rounds in which each PAX got to roll the dice, at which point, barely able to feel our arms, we swapped out The Sequence component for a simple 20x Merkins. 5 more rounds completed. Apologies to @DintyMoore who did not get a second turn to roll the dice so that we could select the 2 exercises that hadn’t been done.

ANNOUNCEMENTS:
– The Hunger Games! Check the 2ndf channel.

COT:
– Safety for all; support for those recovering from or under testing for medical conditions/procedures; fortitude, support, and grace for those at home with kids; encouragement for those with big work projects looming over them.

It was a pleasure and honor to lead y’all this morning!

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Line of Sadness

AO: hendersonville
Q: Sunshine
PAX: Pep, Splitter, Cuban Missile, Hair Band, Chunks, Disc Jockey
FNGs: 1 Disc Jockey
COUNT: 7
CONDITIONS:
Sub-freezing w/ strong winds

WARMUP:
Mosey, Abe Vigodas, Imperial Walkers, SSH

THE THANG:
3 Stations, 3 exercises at each. PAX complete 5 reps of each exercise. After finishing Station 3, return to Station 1, completing 10 reps. Reps increase by 5 each round. Repeat until Mary.

Station 1
-Merkins
-Dips
-Shoulder Taps

Station 2
-Bolt 45s

Station 3
-Big Boys
-American Hammers
-Leg Lifts

Mary
-Ring of Fire (2 rounds, 2 Merkins each)
-Captain Thors (4 rounds)
-SSH
-Plank till the end

ANNOUNCEMENTS: