Tag: Pep

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Last Minute

AO: westeros
Q: Grape
PAX: Vector, Pep, Hedwig, OfficeSpace, SalPal, Spinal Tap, DintyMoore, caprate, Tim the Toolman
FNGs: None
COUNT: 10
CONDITIONS: beautiful, the only thing gloomy was SalPal’s attitude

WARMUP: SSH, LBAC, OH Press

THE THANG: DAVIDs
Derkins
APD’s
V Ups
Irkins
Dips

Several sets of this with some moseys

Tennis court Mary and ping pong (exercises at the four corners, fifth group would travel to a corner and start doing the exercise and supplant that group who would then travel to the next corner, etc)

Mosey to the stairs for three sets of a baby Bearway

Mosey to startex for more Mary

MOLESKINE: it was fun whipping something up on the fly! If you would have told me two years ago that I would be leading a workout group of 10 guys and would be able to fill a 45 minute workout with virtually no prep, I would have thought you were crazy. Grateful for what this organization has meant to me.

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

COT: prayers for friends and colleagues who have lost loved ones

:grapes:

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Final Exams

AO: bomber
Q: Firefox
PAX: Papa Bear, CubCadet, Vector, Pep, Sherlock, Puzzlah, Black Lung, Pop-A-Lock, Hedwig, DintyMoore, JingleVader
FNGs: None
COUNT: 12
CONDITIONS: Moist

WARMUP:
– 20 SSH
– WMH
– GM

THE THANG:
Courtesy of my eldest 2.0 who is finishing up 8th grade, we took a 10 question multiple choice final exam. After listening to a question, PAX bear crawled to the cone representing their answer. Correct answers got stars (20 Star Jumps), incorrect answers got 10 burpees.

Questions included:
– What is the line of latitude separating North and South Korea? (36 | 38 | 40 | 41)
– Which of these is NOT an invention from the Gilded Age? (airplane | dishwasher | barbed wire | repeating rifle)
– How many valence electrons are in a Halogen? (3 | 5 | 7 | 0)
– In what Act does Tybalt die in Romeo & Juliet? (2 | 3 | 4 | doesn’t die)
– Which character doesn’t die in Romeo & Juliet? (Tybalt | Paris | Benvolio | Mercutio)
– Which is NOT one of the 7 main elements of art? (unity | shape | form | value)
– How many naturally occurring noble gases are there? (5 | 6 | 7 | 8)
– Which of these is not a part of the brain? (Pons | meninges | arachnoid | phalanges)
– Which of these is equal to 1? (i^2 | i^3 | i^4 | i^i)
– How many sharps are in the key of A major? (0 | 1 | 2 | 3)

Afterwards, we moseyed to the playground. PAX were given the opportunity to “pull up” their grades. In groups of 3, one person ran around the community center, one did pull-ups, the other did a “plank-to-push-up” (from low plank, extend your arms to high plank without moving your hands). After 2 full rotations, pull-ups were swapped out for hanging leg raises and the ground exercise was swapped out for dips.

To ensure we were all well-rounded students, everyone did 10 copenhagen plank dips per side on the low wall by the playground.

Back at startex, we held a hollow body hold until the final bell, announced by Alice Cooper’s “School’s Out”.

MOLESKINE: No retribution may be visited upon my daughter for her part in creating this workout.

COT: Everyone shared a moment of gratitude. I will add an additional moment of gratitude by thanking all the PAX in attendance for sharing. It was a great way to end the proceedings.

Anyone remember how many they got right/wrong? I think CubCadet might have done the best with around a 70% or 80%, but I can’t confirm that. On the brain question, I noticed that everyone followed Black Lung and Vector, except Hedwig who immediately recognized his error.

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Salute to Lt. Dan

AO: westeros
Q: Toothless
PAX: Vector, Tim the Toolman, bluemule, Spinal Tap, Natural Ice, Andrew Flood, DintyMoore, Breadsticks, Salami, hambone, Chunks, Pep, Michelin Man, Siri, Solo Cup, caprate, Cheech, Hot Wax, Jockey, Hedwig, Underage
FNGs: 2 Hedwig, Underage
COUNT: 21
CONDITIONS: Sublime overcast morning, light mist from the field sprinklers

WARMUP:
20 x SSH
12 x Willy Mays Hays, 2 each side
30 count x toe touch
30 count x flamingo, both sides
1/2 mile light mosey around park perimeter

THE THANG: Four Corner Dora
Partner travels around 4 corners with a mosey/shuffle/bernie/shuffle per the 4 sides

PAX wait for 6 to rotate (low plank/pick up reps), Lt. Dans to rotate between each station

Corner One: 50 Iron Mikes (2 ct)
Corner Two: 100 Jump Squats
Corner Three: 200 Bonnie Blairs (2 ct)
Corner Four: 400 Side Straddle Hops

Wrapped with some prisoner squats, reverse lunges, star jumps, and sprinters stretch to bring us to time.

MOLESKINE:
PAX were surprisingly good natured about the exercises, but the conditions were just right and the group energy was high so I think we all felt a lift from the good vibes. Stereotypical rock playlist did not distract from the chatter but gave rhythm to the calisthenics.

It was an honor to have men from the Asgard region in town as well as Jockey from across the pond! Also had two FNGs from DintyMoore, great to meet them and welcome them in to this crazy thing we do.

Coffee at Dose was exceptional, took over the whole cafe & got a little rowdy. :coffee:

ANNOUNCEMENTS:
– may-you-pull-up continues, never too late to join!
– Fresh cohort for thestronghold starts this Thursday

COT:
YHC had an injured wrist, hence the leg day, so my message was for the PAX to appreciate the health we all had that allowed us to get up and get out to a workout, and to not take what isn’t promised for granted.

Prayers for Siri with summer childcare, Pep with his current project at work, and FNG Hedwig for job prospects.

As always, it was an honor to lead, men!
— Toothless :tooth:

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Lord of the Rings BD

AO: the-castle
Q: Sunshine
PAX: Strutter, hambone, Pep, Salami
FNGs: None
COUNT: 5
CONDITIONS: Cool, crisp, and moist

WARMUP: Good Mornings, Imperial Walkers, Low & Slow Squats, SSH

THE THANG: Tabata-style workout, 1:40 on, 20 sec rest. PAX move through all exercises at each station. Repeat until Mary.

Fellowship of the Ring
– You Shall Not Pass Thrusters (Coupon Thrusters)
– Curls for Arwen
– Anduin Canoe Crunches
Two Towers
– Helm’s Deep Squats (Coupon Squats)
– Two Towers of Power (Tower of Power)
– Toss the Dwarf (Coupon Swings)
Return of the King
– Mount Doom Climbers (Mountain Climbers)
– One Ring Hurleys (Bobby Hurleys)
– I Can’t Carry Your Burden… (Coupon Lunges)

Mary: Dealer’s Choice- LBCs, Flutter Kicks, 8-Count Body Builders, Dying Cockroaches

MOLESKINE: Samwise Gamgee’s speech at the end of Two Towers. It can be easy to get overwhelmed and despair at the darkness in the world. Look for the good to fight for.

ANNOUNCEMENTS:

COT: Strutter’s move. Sunshine’s M and 2.0 on the way

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In my head take 2

AO: handsomizer
Q: Grape
PAX: Pep, Natural Ice, Spinal Tap, Frasier, caprate, Black Lung, Old Maid
FNGs: None
COUNT: 8
CONDITIONS: very pleasant, unlike the attitude of the lady setting up for Vandy commencement

WARMUP: 15 SSH
10 good mornings OYO
10 WMH OYO
10 LBAC F
10 LBAC R
Mosey to the bottom of stairs (a couple burpee stops along the way)

THE THANG: Partner up
Run the stairs while other partner does exercises
Change exercise with each new song

Derkins/irkins
Squats
Burpees
Ab thrusters
Lunges
WW1’s
Monkey humpers
Back to startex with some Mary stops along the way

COT: prayers for Pep in his search for a project and for parents approaching summer

:grapes:

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In my head

AO: titan
Q: Grape
PAX: Pep, SalPal, Natural Ice, Tim the Toolman, caprate, Puzzlah, DintyMoore, Sherlock, Salami, The Merchant, Right Said, Cal Worthington / Nantan / F3 Charleston Cent, Cropduster, CropDuster, Churro, DoorDash
FNGs: 3 CropDuster, Churro, DoorDash
COUNT: 17
CONDITIONS: sweaty and spicy

WARMUP: 15 SSH
10 Imperial Walkers
10 LBAC F
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
Mosey to the ellipse

THE THANG: Partner up
Run the ellipse while other partner does exercises
Change exercise with every song
OH Press
Merkins
Dry docks
Mountain Climbers
Squats
Lunges
WW1’s
Freddie Mercs
Back to startex for flutters at “closing time”

ANNOUNCEMENTS: May you pull up
Ultimate at Atlantis

COT: Right Said family health
Cropduster dad’s health
@churro coworkers
@doorsash dad’s health
SalPal daughter’s ear infections

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Black Dots

AO: iiipillars
Q: Young Pawn
PAX: Black Lung, Grape, Pep, Haggis, gov’t mule, YumYum, t-cell, Go Fish, Teva, Formica, Swiffer, Pipe Dream, Full Monty
FNGs: None
COUNT: 14
CONDITIONS: Damp

WARMUP: SSHs, arm circles, Hillbillys, Imperial Walkers, and a mosey to the track. Then, a 4 minute plank to show that iiipillars has what it takes to match middle-tooth.

THE THANG: Two rounds of a 45s on, 15s upper body circuit punctuated by a lap of the track and followed by 3 minutes of Mary.

MOLESKINE: Thanks to Haggis for coming in clutch with the Rivian:tm: speaker. Playlist is https://open.spotify.com/playlist/0WgqmsQUOJzhmFHyl6s9FJ?si=5e29fd2502af44b9 if anyone needs a backup. iiipillars boasts a really delightful group of HIMs, I look forward to being back.

COT:
:coffee:️ Coffee provided by the imitable princessaurora on his way to Mammoth Cave.
🧎‍♂️‍➡️ Prayers offered for three with cancer, Haggis job interview, and other requests spoken and unspoken.

Hear us when we call, O God of our righteousness, have mercy on us and hear our prayer.

:baby_symbol::chess_pawn:

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Respectapalooza

AO: westeros
Q: CubCadet
PAX: DintyMoore, Vector, Tim the Toolman, Pep, Hair Band, Red Skull
FNGs: None
COUNT: 7
CONDITIONS: Wet and windy with a hint of electricity in the air. And then, at 5:30, the skies cleared…

WARMUP: Mosey to the school pick-up and drop-off circle. Mumblechatter reflected on how nice it was to just be 5 men over 50 hanging out. And then DintyMoore and Hair Band joined us, late. Mix of SSH, Arm circles F / B, seal claps, WMH, GM, IW and HK. Pax sufficiently warmed up.

THE THANG: Belated celebration of Cinco-de-Mayo, with Pep getting the right answer on the history of the holiday. Hint, has nothing to do with Mexican Independence or the Alamo.

C – Climbers, 35 reps each leg
I – Iron Mikes, 45 reps each leg
N – (High) Nees, 55 reps each leg
C – Crunches, 65 four count
O – Overhead Claps, 75 reps

Between each letter, pax did a lap of the traffic circle. Last lap was done French retreat style, backwards (aka Bernie).

Mixed in some squats and chair on wall, then mosey to front steps. Did two sets of stair climbs doing incline merkins every other step. Mosey back to start for 8 minutes of Mary, round robin, 25 reps each exercise.

Entertainment provided by an 80’s pop rock mix (Squeeze, Phil Collins, Huey Lewis), yeah really old stuff. It was a recycle, because I didn’t remember I was Q until 10:35 last night.

MOLESKINE: Gratitude for opportunity to work out together on a day when most thought the weather wouldn’t cooperate.

ANNOUNCEMENTS: pain-train kicks off in Bellevue this weekend. No bomber And for those, like me, who missed it, westeros has a new AOQ. Thanks to Chunks for his leadership, and to bluemule for stepping up to lead.

COT: Prayers for Hair Band visit home to Mom, his company and his new endeavors at church. Prayers for Pep to get another project at work. I’m probably forgetting something. Sorry. Oh, and thank you, Lord, for letting the Respects win one hands down, no ties / no debate.

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May the 4th Be With You

AO: the-castle
Q: Sunshine
PAX: Splitter, Salami, hambone, Chunks, Dilbert, Pep, Cowboy, Cash Cab
FNGs: None
COUNT: 9
CONDITIONS: Warm and muggy

WARMUP: Imperial Walkers, SSH, Good Mornings

THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.

Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT: