Tag: Pep

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The 1975 World Tour

AO: the-castle
Q: SalPal
PAX: Snickers, Pink Slip, Strutter, hambone, Chunks, Pep, Dilbert
FNGs: None
COUNT: 8
CONDITIONS: Swampa$$

WARMUP: Half-hearted SSH + squats

THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:

Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars

Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)

Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)

Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s

Everyone got to part 4 at time, so we went back to startex for assorted routines to close.

MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.

ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.

COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.

Stay salty Nashville. Green Sally out.

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#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.

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Burpee Warmup

AO: the-castle
Q: hambone
PAX: Chunks, Pep, Dilbert, Under the Table, Country Parkour, Sunshine
FNGs: None
COUNT: 7
CONDITIONS: Sky’s out thighs out

WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.

THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.

Yes, burpees.

10 burpees. Go.

10 burpees. Go.

Feeling tired yet?

Chunks got out of the mental funk and started carrying the boats.

10 burpees. Go.

After 12 sets, Q decided he was no longer tired and decided to move the crew on.

The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.

Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.

Pax headed back towards the start and did some flutter kicks to round out the abs.

MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.

All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.

ANNOUNCEMENTS: nah

COT: prayers for kids present and kids to come.

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Ultimate!

AO: iiipillars
Q: wardas1
PAX: t-cell, Go Fish, Tackle Box, princessaurora, Grape, gov’t mule, Pep, Two Face, YumYum, moneyshot, Haggis, It’sJUSTLunch, Baguette, ironlung, Harbaugh, Full Monty, Fannie, Secret Stash, Howitzer, Swiffer
FNGs: None
COUNT: 21
CONDITIONS: humid

WARMUP: 30 of a lot of different things to try to make this feel like an actual workout

THE THANG: ultimate!

MOLESKINE: I believe the skins defeated the shirts, though it was a hard fought battle. No one knows the rules, and you know what, that’s ok.

ANNOUNCEMENTS: 2.0 workout today!

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Sneaky Murph

AO: westeros
Q: Grape
PAX: bluemule, DintyMoore, Michelin Man, Pep, Spinal Tap, Tim the Toolman, Breadsticks, Hedwig, Wedding Singer, Poutine, Griswold, The Pharmacist, Spear
FNGs: 3 Griswold, The Pharmacist, Spear
COUNT: 14
CONDITIONS: great weather for no sleeves

WARMUP: typical shoulder burner

THE THANG: sneaky Murph
Ran to the top of Love Hill and stopped at various points to do Merkins, completed 200

Took in the sunrise with several other groups of lovers

Ran back down to the playground with stops at various points to do squats, completed 300

Pull ups to failure at the playground

Back to startex with a sprint along the way

MOLESKINE: really glad we had a moment to catch our breaths at the top of the hill, it was great getting to take in the sunrise over Nashville with brothers

ANNOUNCEMENTS: 2.0 workout on 6/8! Check f3dads for more details, but come on out!!!

COT: praises for Hedwig for landing the job, prayers for Breadsticks as he moves in 2.5 weeks, prayers for Pep for work travel (or maybe Comi-Con, who knows)

:grapes:

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Off Campus

AO: the-castle
Q: Chunks
PAX: Sunshine, hambone, Pep, Dilbert, Under the Table, SPAM (DR the Natti)
FNGs: None
COUNT: 7
CONDITIONS: WET

WARMUP:

THE THANG:

Moseyed across Main Street to the Drakes Creek complex stopping along the way for Burpees

Posted up under the pavilion for an round of DIDS

Moseyed further into the Park stopping to do a round of BOMBS

Moseyed back to Startex stopping a couple times for Burpees

Finished up with some P90X yoga and some box breathing.

MOLESKINE:
Always honored to Q and excited to see Hendersonville rising.

ANNOUNCEMENTS:
First White House OTB workout on Monday and each following monday
COT:

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A Sweet and Salty Suprise

AO: bomber
Q: SalPal
PAX: Pep, Hedwig, DintyMoore, CubCadet, Vector, Tim the Toolman, Papa Bear
FNGs: None
COUNT: 8
CONDITIONS: Brisk, you’d think it was still spring.

WARMUP: Short mosey + active stretches.

THE THANG:
1. Hill bernies + burpees + jog down + iron mikes on a timer. Reps added until splits left ~30 seconds for rest.
2. SWEET or SALTY? DintyMoore picked SALTY. Situps, Air Presses, Low Plank Hold, Tricep Dips, and “You vs. You Burpees”
3. Precision sprints – try to run to outfield and back, get as close as you can to 30 seconds. Missing time meant burpees.

MOLESKINE: People spent time trying to figure out if SaltyPal is a bit, or if I’m genuinely that angry all the time. It’s a bit of both. 😉

ANNOUNCEMENTS: 2.0 workout next week, see slack for deets.

COT: Prayers for healing, community members and family recovering from surgery. Hedwig with 2.0 en route + new job. Prayers for my M + her job search, praise for ongoing success. All other intentions spoken + unspoken.

Cafe Star Bagel for Coffeteria.

Stay salty Nashville. Sally out.

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Basically iiiPillars at Middletooth

AO: middle-tooth
Q: Focker
PAX: Black Lung, Betty Ford, Pep, Two Face, Harbaugh, Cowboy, moneyshot, Zelenskyy, High School Musical (DR), Formica
FNGs: None
COUNT: 11
CONDITIONS: Sunshine

WARMUP: Various stretches while waiting on Black Lung

THE THANG: This workout was designed around praying at Yuri’s house. He is a dear friend of moneyshot who is undergoing surgery today for pancreatic cancer.
-Run one mile to his home. Every turn we did 10 burpees, 15 dry docks, 10 lunges.
-Had the chance to pray over this family and their home with time for reflection
-Run one mile back with turn workouts being 10 jump squats, 15 diamond push ups, 20 monkey humpers
-upon arrival back to startex, we did 10 ww1 and 10 prisoner squats, then 20, then 40, then 23.6. These sets were broken up by sprints. Total of 93.6 for average number of days in the summer

MOLESKINE: somehow we ran uphill both ways, full light during the whole workout.

ANNOUNCEMENTS: brewsday coming up! 2.0 workout this Saturday! Reach out to Grape.

COT: Opened up about how my first reaction to Yuri’s house being a mile away was thoughts of inconvenience/not ideal for this workout. The Lord used this to convict me of my selfishness and allowed me to reflect on the importance of physical places in our life. There is a reason we visit our old homes, have memorials where things have happened, and worship at buildings. Being somewhere holds power cause we are physical beings. moneyshot thanks for the chance to come into Yuri’s life and y’all’s friendship this morning

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It’s Just Rain

AO: the-castle
Q: Pep
PAX: Dilbert, Sunshine, Chunks, Pep, hambone, Under the table, country parkour
FNGs: None
COUNT: 7
CONDITIONS:
Wet but cool temperature

WARMUP:
Run to high school
Baby arm circles
Imperial walkers
Good mornings

THE THANG:
eleven’s
– burpees + world war 2

pax choice
– pax chooses an exercise for everyone to do while he runs to midfield and back

run back to startx
– finish with merry

ANNOUNCEMENTS:
Monday murph
– one in nashville at green machine
– one starting at just love in hendersonville

PRAYER:

– under the table : new child
– sunshine: new child coming very soon

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Murph Training

AO: bomber
Q: Grape
PAX: CubCadet, Focker, SalPal, Pep, Vector, Papa Bear, Sherlock, DintyMoore, Wet Wipes, Hedwig, Breadsticks, Humble Brag (DR- STL)
FNGs: None
COUNT: 13
CONDITIONS: sweaty

WARMUP: SSH, LBAC F, LBAC R, and then more SSH as Focker arrived late

THE THANG: Ran around McCabe and made various stops to complete sets of 5 burpees, 10 Merkins, and 15 squats until we had run 2 miles and done 100/200/300

Subbed pull ups for burpees on a couple of sets

Threw in some lunges at one point

Lots more SSH as well

ANNOUNCEMENTS: 2.0 workout on 6/8 at 9am at Green Hills Park

COT: seemed like a lot of people were/are going through some kind of loss or transition. Prayers for the HIM

:grapes: