Tag: Puzzlah

Posted on

Deck of Step Ups

AO: atlantis
Q: Pole Dancer
PAX: Vector, porcelain, SalPal, Firefox, Puzzlah, Subway
FNGs: None
COUNT: 7
CONDITIONS: comfy

WARMUP: Broga followed by a mosey around the complex, ending at the Pizza Hut

THE THANG: Deck of Death!

Diamonds: Merkins
Heart: Step-Ups (ouch)
Spades: WW1s
Clubs: Squats
Joker: 15 Burpees
Aces: Exercise followed by either a lunge to the benches or 25 dips

ANNOUNCEMENTS: LeanPAX in full swing, upcoming October partner F1 event coming up

COT: Prayers for Vector’s daughter returning to school, Porcelain’s M in her new promotion and leading through the loss of her coworker, all kids going back to school for a happy and healthy semester, and the family and community of Renee Nicole Good, tragically murdered by ICE in Minneapolis.

PLAYLIST: For the workout- haven’t been able to put down Turnstile’s album Never Enough, listened start to finish. For coffeteria, a timely backdrop of Gil Scott-Heron’s “Pieces of a Man.” As relevant today as it was in 1971.

https://open.spotify.com/album/52yD51X7yDinwlg6tbCtpP?si=aB8ROkAqQc21wQgcWxnmzg

https://open.spotify.com/album/3Iny1eqJMoqU1I1UoUbVQl?si=S-4hWfuJQYyWsfQhj-Hhuw

Posted on

Tour de Insane Train

AO: insane_train
Q: Derby
PAX: Wolfpack, Sooie, Puzzlah, Piglet, Siri, Chili Dip, Choo Choo, morning stār, Juicy J, Shakira, El Capitan, Stubs
FNGs: None
COUNT: 13
CONDITIONS: Gloomy!

WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH

Credo, Motto and 5 Core Principles

THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups

Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.

Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.

Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.

MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.

The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family

ANNOUNCEMENTS: Lean Pax going strong.

COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.

Grateful for all of you guys and the opportunity to lead!

:horse_racing:

Posted on

WEIGHTsteros 2

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.

WARMUP: nil

THE THANG: Butt Stuff

Run the park lap

Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.

Partner Up. 2 rounds.

Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)

Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…

Mary for time

COT: Never Miss A Monday. See you next week

Posted on

Monster Ballads

AO: titan
Q: Natural Ice
PAX: Spinal Tap, Puzzlah, Young and Restless, Pep, Tim the Toolman, CubCadet, Papa Bear, Juicy J, Squatter, G Money
FNGs: None
COUNT: 11
CONDITIONS: very very perfect

PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK

WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.

THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon

5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins

Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs

5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats

Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.

We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.

MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.

ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!

COT:

Posted on

IYKYK

AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:

WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes

THE THANG:

Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.

CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.

Without furth ado, time to attack Love Circle!

Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.

Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.

What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.

Finished with some ab work and broga.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Prayers for jobs and families

Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:

Always an honor to lead at Westeros.

Posted on

SURPRISE – CO Q

AO: bomber
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm

WARMUP: SSH and some other non sense lead by Hair Band

THE THANG:

SURPRISE CO Q.

Hairband took the first half. Took us to the hill for burpee hill repeats.

Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center

A couple rounds then mosey to upper parking lot

Boo boo bear crawls switching legs after 3 parking spaces then run to first island.

Mosey to the far island.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.

Mosey to startex for some Ab work to finish.

CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Everyone shared a moment of gratitude.

Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.

Posted on

F3 The Gathering

AO: atlantis
Q: Pal
PAX: Subway, Puzzlah, Pole Dancer, Toothless, sooner, Oatmeal
FNGs: None
COUNT: 7
CONDITIONS: Foggy

WARMUP: Mosey

THE THANG: Color Pie Tabata + MTG Deck of Death ft. LotR

MOLESKINE: Oatmeal was visibly pissed we didn’t just play Magic. Puzzlah was visibly confused by the mumblechatter. Good times had by all.

ANNOUNCEMENTS: Stairs, food donations, check Slack.

COT: Country, marriages, family strife.

Posted on

Nothing Fancy and No Legs

AO: bomber
Q: Wolfpack
PAX: CubCadet, Shy Guy, Poppa Lock, Papa Bear, Pep, Tim the Toolman, Firefox, Puzzlah, Squatter
FNGs: None
COUNT: 10
CONDITIONS: Temperature pause please

WARMUP: Random usual suspects and mosey to playground

THE THANG:

Tabata
40 seconds on 20 seconds off
Alternate between 4 exercises
2 cycles then 1 minute rest

Round 1
Dead Hang
WWI
Incline Merkins
WWII

Round 2
Swing Rows
Heel Taps
Dips
Crunches

Round 3
Dead Hangs
Alternating Leg Raises
Decline Merkins
Dead Bugs

Round 4
Swing Rows
Insert Ab Exercise Here
Incline Merkins
Alabama Prom Dates

Mosey back to Startex and a Merkin Ring of Fire to end

MOLESKINE: Pep on Q

ANNOUNCEMENTS:
The Sandwich is upon us:
1. Atlantis
2. Night Moves
3. Bomber
4. Little olive on a toothpick on top to hold it together: Grow School!

COT: Gratitude :pray:

Posted on

9/11 Convergence

AO: greenmachine
Q: Cowboy , SalPal, Pole Dancer, Black Lung
PAX: Michelin Man, Pep, moneyshot, Esposa, Betty Ford, Tim the Toolman, Works for a Guy, Goose, Squatter, Pepsi, Tinkertoy, Hipster, Purple Tiger, Chunks, Puzzlah, Hoffa
FNGs: None
COUNT: 20
CONDITIONS: Beautiful Meteorological Fall Morning

WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium

THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations

Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.

No Time for Mary

MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.

Great Representations from atlantis thestronghold greenmachine

ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc

COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.

Posted on

Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e