Tag: Pep

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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:

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I Hate Math

AO: westeros
Q: CubCadet
PAX: Tim the Toolman, Red Skull, Pep, Vector, Hedwig, Spinal Tap, Sherlock, Natural Ice
FNGs: None
COUNT: 9
CONDITIONS: Sweat thru the shirt during warmups

WARMUP: 6 pax carried 1 picnic table to the corner just because. Then last man up mosey almost to the school, turn around back to corner. Standard warmups (SSH, WMH, GM, LBAS, Squats, etc).

THE THANG:
– Pax lined up youngest to oldest (math), counted off by 3s to make teams. .
– Three teams of 3 going for max reps of exercises with movements up / down hill (to port-a-potty as marker).
– Pax A does dips at top while Pax B jogs down to Pax C who was doing BBSU at bottom. Pax B tags out Pax C who Bernies up to tag out Pax A…continue for 13 minutes. Change exercises to Merkins at top, squats at bottom for 13 more minutes.
– Team of Spinal Tap Vector and Hedwig won, 1532 to 1403 to 1252. (lots of math). Their prize was to run with medicine ball to stairs and back to flag (conspicuously missing due to bluemule “software update”)
– Rest of pax moved picnic table back then did dealer’s choice Mary, before winning team joined us.

MOLESKINE: Mental challenge was keeping track of the numbers in the song titles. All songs had numbers in title. Vector missed at least one, which means the Q won :face_with_rolling_eyes:
– Fifteen, 1000 Nights, Summer of 69, 100 Years, 3 AM, 57 Channels, 1979, 50 Ways to Leave Your Lover, Positively 4th Street, 25 or 6 to 4, 365 = 3677 (last math)

ANNOUNCEMENTS: Vector is back. We missed you. Though westeros is not technically the most RESPECTed AO in Nashville, you do the math. Pep has a theory he will share about us old people. He’ll share.

COT: Prayers for a good week of leadership and fellowship. Hedwig and his wife having big tests for 2.0. Thanks for the chance to lead.

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Impromp-Q

AO: bomber
Q: CubCadet
PAX: Papa Bear, Tim the Toolman, Pep, Blueprint, Wet Wipes, Hedwig, Black Lung
FNGs: None
COUNT: 8 (4 RESPECTs)
CONDITIONS: Thick

WARMUP: 30 seconds of waiting around to see if anything interesting was going to happen. CubCadet said “I’ll Q bc I hate those ones where each person does something for 5 minutes.” Three minutes later, Black Lung strolled up and said “I’ll Q because I think I am supposed to.” Sensing a burpee heavy Q, CubCadet said “oh no you don’t”…and the rest is Bomber history as archived on slack. .

THE THANG:
– 11s up and down the hill (Papa Bear picked monkey humpers at the bottom). The top was squats and merkins, not to be combined then confused with……
– Moved to the picnic tables. 2 sets of 15 dips, 15 incline merkins, and 10 step-ups each side.
– Bernie to start. Dealer’s choice, up to 25 reps. Ended at 6:13 much to the discontent of Black Lung

MOLESKINE: Nothing insightful beyond discussing the etymology of “respect.” Michelin Man we missed you, but hope to catch you next time. Couldn’t replicate your enthusiasm.

ANNOUNCEMENTS: Check Slack

COT: Prayers for Wet Wipes Mom, struggling with dementia, and his Dad as primary caregiver. Hedwig and his wife expecting first 2.0. Big week of tests. Blueprint who had been away for a while but really great to have him back. Apologies, as I do feel like I am forgetting someone we prayed for. Thank you for the chance to lead Bomber, the most RESPECTed AO in Nashville. Rumor is Black Lung is up next Friday, where I’m sure I’ll be doing a lot of (modified) burpees.

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Back 2 School!!! :books:

AO: atlantis
Q: Toothless
PAX: Pep, Schnauzer, SalPal, Siri, Puzzlah
FNGs: None
COUNT: 6
CONDITIONS: True to it’s name, we were underwater at atlantis – swimming through the air

PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=cf8ef8f2c4844cbb

WARMUP:
– 30 x SSH
– 10 x WMH (oyo)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers

THE THANG:

School Bus Route
Start with a one-mile Indian run “school bus” with stops along the way. Head around the park perimeter toward Morrow and the rec center, turn right and follow outer path all the way around by the river and almost to post before cutting across above the fields to the treatment plant.

Every time the rotation completes 2x the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons. Aim for 100+ squats, 10+ stops.

Core Subjects
Split into groups, post up at each station with 1 group running around the water tower as a timer. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return.

English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers

Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

History
– First public school in the country predates the country’s founding
– Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Detention
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise 20 more burpees, repeat til successful.

Mosey back to post & stretch til time

MOLESKINE:

You would think with this small of a group of PAX and as sharp as they all are that we would have gotten out of detention in one go, but alas! Turns out this Breakfast Club did not want to part ways, so they stayed in detention til the end. YHC was merciful and cut 5 burpees from the penalty each time, leading to a total of 50 burpees to close out the workout.

Also YHC was surprised that no one recognized the Schoolhouse Rock! Rocks songs that played during our core subjects round, including the fabled I’m Just a Bill.

ANNOUNCEMENTS:
– Announced the 5k which looks like it went well
– HUGE announcement about the goings on this week at atlantis, HC for an AOQ transition!! :trident:

COT:
Prayers for…
– Siri’s work dynamic and conversation
– SalPal’s wife’s career journey
– Schnauzer’s wife’s friend who lost her husband while expecting their second

As always, it was an honor to lead men! See you this Thursday!!! :trident:
— Toothless :tooth: