Tag: Pep

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Stay Classy

AO: iiipillars
Q: Zelenskyy , princessaurora
PAX: Black Lung, Two Face, Zelenskyy, t-cell, princessaurora, Pep, Go Fish, Haggis , None
FNGs: 1 None
COUNT: 9
CONDITIONS: absolutely stunning

WARMUP:
• 2 laps running
– jumping jacks
– thumbs-up-rows (cat-stretch rows)
– baby arm circles forward
– baby arm circles backwards
– thigh stretch (willie mays hayes?)

THE THANG:
– Bearpees (across the field & back – longways x4) OYO 1 Burpee followed up by 4 count bearcrawl forward.
– Aiken Legs x3 (20 squats, 20 box jumps, 20 lunges, 20 jumping-jacks, one lap)
– 100 sit-ups
– Dips until everyone finishes sit-ups
– 2 more laps

⬆️ this seemed short?

MOLESKINE:
Return to lot for Mary:
– flutter kicks 30
– Jane Fondas 20 each side

Names and Counting
Announcements & Prayer

ANNOUNCEMENTS:

Tomorrow & Saturday (can princessaurora or Black Lung add details?)

princessaurora will send link for shirt purchase/order

Next week Go Fish will lead. Reagan themed workout.

COT:

Prayers for Pep job security
Celebrating Two Face parents 50th anniversary
Praying for Go Fish on Thursday PhD dissertation

*Please add if I missed something!

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Basketball

AO: bomber
Q: DintyMoore
PAX: CubCadet, Firefox, Papa Bear, Pep, Sherlock, Tim the Toolman, Wet Wipes, Puzzlah, Hedwig, Dirtbag, Ronaldo 2.0, Leonardo 2.1
FNGs: None
COUNT: 13
CONDITIONS: perfect according to Wet Wipes

WARMUP: mosey around big field to batting cages

THE THANG:
Warm-Up
Jog around baseball field to the batting cage

Backside of batting cage has lots of coupons and grab 1 coupon per PAX

Two Rounds of 10 – EMOM
20 Bent Row
20 Alabama Prom Dates
20 Shoulder Press
20 Kremlin Twists
20 Elevated Push-Ups
20 Toes to Chin High Pull
20 Blockees
20 Alternating Shoulder Taps
20 Leg Raises
20 Lunges

After two rounds – run to school playground for basketball game. Split teams based on numbers and play 3v3 (both ends) with 20 second shot clock. Defense calls out shot clock while defending. Two five minute games were played.

Mosey back to flag

MOLESKINE:
It’s great to be back at the most respected AO in Nashville. Thanks for granting time away for gullivers-travels-challenge and for all our guest Qs during August.

ANNOUNCEMENTS:
23-year 9/11 Memorial Convergence at Capitol steps next Wednesday
10-year F3 Nashville Anniversary Convergence at Sevier Park next Saturday

COT: We all need a little more grace.

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PSL Hill Work

AO: titan
Q: Natural Ice
PAX: Pep, Crawlspace, Young and Restless, Spinal Tap, Salami, caprate, Black Lung, Papa Bear, Old Maid, Right Said, Dirtbag, Tim the Toolman, preacherman, Dragon Spark, Sherlock, Sharkbait, For Closure
FNGs: 1 For Closure
COUNT: 18
CONDITIONS: Perfectly Pleasant

WARMUP: 30 SSH (I am just going to keep pushing that number up, because everyone starts to stop at 20), Little Baby Arm Circles, OHP, Seal Claps, Light Stretching

THE THANG: Hill Work
Pax Partnered Up. While partner 1 made the loop up and down the hill, partner 2 performed an exercise from the list provided by YHC. Upon returning, partner one performed the same exercise until both completed. Rinse and repeat all the way down the list.

Exercises in order:
**Plank Jacks**
**Up-Downs*
**Mountain Climbers**
**Plank to Push-Up**
**Kraken Burpees**
**Imperial Walkers**
**Nolan Ryans**

**Squats** –
**Peter Parkers*
**Inch Worms**
**Crunches**
**E2K**

Pax performed WW1s as we waited on the six.

We ended with Sprints, because 95% of people over the age of 30 will never sprint again.

Sharkbait clocked 2 miles of total running

MOLESKINE: We have 85 days left of pumpkin spice season. Enjoy it while you can.

ANNOUNCEMENTS:
Mens Group with YHC and Spinal Tap kicking off tonight 7:30 at the Ice Haus.
Wednesday 911 Convergence at the state capitol steps 5:30 launch
SATURDAY 10 year anniversary at Stone wall 6:00 am launch

COT: Prayers for travel and Right Said upcoming surgery

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RS-PC-T

AO: bomber
Q: sooner , Oatmeal
PAX: Papa Bear, Pep, Vector, Schnauzer, Grape, Tim the Toolman, Firefox, CubCadet, Cream Cheese, Hedwig, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: respectable

WARMUP: mozy and a respectable amount of stretching

THE THANG:

Sooner begins we’ll choreographed routine

Thang 1: Ab circuit
– 50 crunches
– 50 heel taps
– 50 leg extensions
– 50 Freddie mercs
– 50 crunchy frogs
– 50 hammers
– 50 big boys

Oatmeal gets tired of ab work, throws sooners plan to the winds and takes over

Battle for the most respect (aka f3 bocce)
Split the pax in 2 groups… Sooner gets stuck doing 11s (burpees+star jumps) whilst oatmeal has fun and games getting his friends to play with his ‘bocce’ balls

There was a winner. They are now respected.

MOLESKINE: endeavor to follow in the footsteps of your respected forebearers

ANNOUNCEMENTS: September stuff

COT: healing and gratitude from oatmeal

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Missed Opportunities

AO: westeros
Q: Michelin Man
PAX: Pep, Tim the Toolman, Young and Restless, DintyMoore
FNGs: None
COUNT: 4
CONDITIONS: heating up

WARMUP: SSHs, Burpees, WMHs

THE THANG:
With no Q in sight we all took to heart the words of our assigned Q and former nantan that we are all free to lead.

Tim the Toolman started with a mosey to the bridge with 5 merkins at all driveways and 10 burpees at all cross streets and ended with lunges across the bridge.

DintyMoore took over and led everyone on a mosey left toward West End with stops in memory of FALCON from STL and 26 reps for each exercise.
Flying Squirrel Burpees
American Hammers
Lunges
Curls
One Lap across 440
No Cheat Merkins

Finished with 14 SSHs to commemorate the ORIGINAL Q.

Pep finished off the workout with Sevens of WW2 and Carolina Dry Docks before he decided to end the workout early in order to make time to right a code that triggers Michelin Man alarm clock on days when he is scheduled to Q.

MOLESKINE: While we are all freed to lead, we are here for one another and each of us are capable and being present is enough sometimes.

ANNOUNCEMENTS:
9/11 Convergence at Percy Warner steps
9/14 Nashville 10-year Anniversary

COT: prayers for Pep getting off the bench.

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Two Face VQ

AO: iiipillars
Q: Two Face
PAX: Pep, Haggis, gov’t mule, Two Face, Grape, Go Fish, t-cell, princessaurora, LorelaiG, Fanny, Formica, Bolt
FNGs: None
COUNT: 12
CONDITIONS: perfect

WARMUP:
25 Side straddle hope, in cadence, 4 count
20 LBACs, in cadence, 3 count
20 Imperial Walkers, in cadence, 3 count

THE THANG: partner up
1. Sprint up hill, jog across field; 100 merkins (Partner 1 10, P2 plank – rotate to 100); jog back to bottom of hill and wait for Pax with AL Prom Dates (to the beat of No Sleep til Brooklyn)
2. Sprint up hill, bear crawl across field; 100 LBCs (P1 10, P2 hold 6 inches up – rotate to 100); jog back to bottom of hill and wait for Pax with Flutter Kicks
3. Sprint up hill, jog across field; 100 squats (P1 10, P2 air chair – rotate to 100); jog back to bottom of hill and wait for Pax with stretch
4. Lap track and meet in the middle
5. Circle up and each man shared a thing they’re grateful for, a life hack and a worry they’re carrying. 3-5 burpees in between each man.
6. Lap track
7. 5, 4, 3, 2, 1 pull ups at playground

MOLESKINE:

ANNOUNCEMENTS: PA birthday workout Wednesday, 8/21 at 5:30.

COT:

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We’ve Got This One in the Bag

AO: the-castle
Q: hambone
PAX: Grape, Cowboy, hambone, Chunks, Pep, “Just Tom”
FNGs: 1 “Just Tom”
COUNT: 6
CONDITIONS: Nice as nice can be for August in Middle Tennessee!

WARMUP: We don’t do that here.

THE THANG: FNG Tom showed up. As we introduced ourselves he realized we had funny names and said, “I’m just Tom”. Just. Tom. Of course Tom is excited to get a name, but we don’t do that here until the 2nd post.

We brought our buddy (60lb sandbag) on our travels this morning.

Indian Run and share with our buddy. We made sure to swap the buddy off appropriately. We did a bit of Strutter’s prostitute route, but then we doubled back and hit the other side of the highway.

On the other side, we did a neat rotation of:

1. One guy runs ~600 meters
2. One guy holds the buddy (sandbag dead hang)
3. One guy planks
4. One guy promdates and holds

We then headed back to meet Chunks and Pep (who creeped out of the back of his car)

MOLESKINE: Grape mentioned that the uphill really torched his calves. He was also coming back from an IT band injury, so impressive work by the best fruit I know.

Cowboy came for a relaxing Saturday, and the 2ish miles we got in our travels were a fraction of what he gets down south. That said, our bag buddy hopefully made it worth it.

ANNOUNCEMENTS: Go check slack to see what your bros are doing in the Nashville region.

COT: Prayers for Cowboy’s mother!!

One missed prayer was for hambone’s father; the old man turn 70 on Saturday. Never expected to see that day.

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Summer Is Over!

AO: titan
Q: Grape
PAX: Tim the Toolman, Spinal Tap, Good Morning America, Pep, Old Maid, bluemule, Right Said, Crawlspace
FNGs: None
COUNT: 9
CONDITIONS: warm, yet cool

WARMUP: SSH, LBAC F and R, Michael Phelps

THE THANG: 12 reps per grade, run after finishing a grade, escalator on exercises (i.e. 2nd grade is exercises for 1st and 2nd), wait for 6 after run (attempt to increase mumble chatter)

1- SSH
2- Ukrainian Hammers
3- Merkins
4- mountain climbers
5- E2K (LBC)
6- Reverse lunges
7- IYT
8- squats
9- Original burpees
10- V ups
11- E2K (Peter Parker)
12- Reverse burpees

MOLESKINE: lots of talk about smoking today

ANNOUNCEMENTS: meet at iiiPillars next week instead of Titan!

COT: prayers for patience

:grapes:

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Back to School!

AO: iiipillars
Q: Grape
PAX: LorelaiG, Harbaugh, Swiffer, Pep, Black Lung, princessaurora, Haggis, Two Face, Zelenskyy, Foot Drop, Tackle Box, gov’t mule, t-cell, Formica, Howitzer, Moneyball
FNGs: 1 Moneyball
COUNT: 17
CONDITIONS: it’s getting darker

WARMUP: SSH, LBAC F + R, Michael Phelps

THE THANG: 10 reps per grade, run after finishing a grade, escalator on exercises (i.e. 1st grade is exercises for 1st and Kindergarten), wait for 6 after run (attempt to increase mumble chatter)

K- SSH
1- LBC (2 count)
2- OH Press
3- Squats
4- WW1
5- Iron Mikes (2 count)
6- American Hammers (2 count)
7- Merkins
8- Mountain Climbers (2 count)
9- Burpees
10- Reverse lunges (2 count)
11- Dry docks
12- 8 count body builders

MOLESKINE: glad we all graduated!

COT: prayers for Pep with his project, PA for Anders and his parents, and all the kids headed back to school

:grapes: