Tag: Red Skull

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Chchanges

AO: westeros
Q: Salpal , Chunks
PAX: Crawlspace, Vector, Michelin Man, hambone, Pep, DintyMoore, Grape, Natural Ice, Spinal Tap, Tim the Toolman, Red Skull, Supernova, Sherlock
FNGs: None
COUNT: 15
CONDITIONS:
Cold enough for @Supernova to come out

WARMUP:
OYO

THE THANG:
Prompt start at 0529; @Michelin_Man ran. Other PAX grabbed coupons courtesy of @Tim_the_Toolman.

Thang 1: DORA on a timer:
– Blockies and Broad Jumps
– Burpees and Murder Bunnies
– Lt. Dan’s and Weighted Lung Walks

Ran back to parking lot, handoff to @Chunks

Thang 2:
– Mid-Beatdown Mary (preponderance of flutter kicks…)
– Various coupon routines (curls, press, squats, etc.), each PAX went around taking turns 10 burpee timer
– P90X Yoga

MARY:
(see Moleskin)

ANNOUNCEMENTS:
@Chunks is your new AOQ of Westeros! Coffee requests complaints, suggestions, and feedback can all be directed to him. I myself will vanish, never to be seen again this side of the Cumby (jkjk I’ve already HC’ed for a Holly Jolly Christmas beatdown courtesy of @Chunks).

See above re: Christmas workout at Westeros.

It’s been a pleasure to serve you all, I’m grateful for this community of men, and the invitation by @Siri and @Michelin_Man to lead this past year.

COT:
Prayers for @Salpal boss during a time of mourning in what for many is a season of hope and joy.

Green Sally down.

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Cardio and Core

AO: westeros
Q: Michelin Man
PAX: Right Said, Black Lung, Pep, Natural Ice, Red Skull, Focker, Salpal, DintyMoore, Vector, Sherlock, Crawlspace, Pop-A-Lock, Tim the Toolman, Supernova, Spinal Tap, Detective Pikachu, Grape, Shiplap
FNGs: 1 Shiplap
COUNT: 19
CONDITIONS: Effin Cold

WARMUP: Upon exiting his vehicle to his walkup music, Michelin Man warned the PAX to stretch before the disclaimer because MM wastes no time warming up. With the disclaimer aggressively given at 5:30 on the dot, a mosey then ensued.

THE THANG #1: First, the PAX ran around Elmington to the port-a-potty hill and held a plank for the six. Upon all in, the PAX sprinted up the hill 3x, with a mosey back and plank after each. MM then inquired of other PAX whether they came to work out (hat tip: Crablegs). Four PAX in succession answered in the affirmative and asked for 1 sprint extra, yielding a total of 7x sprints up the hill. Natural Ice also asked for a Bear Crawl, which YHC declined.

THE THANG #2: The PAX then mosey backed to the tennis courts and formed a circle, upon which time, Black Lung joined the group. The Thang #2 ensued. Each PAX in turn would call a number 1-10. MM would then provide an exercise corresponding to that number that the PAX would do for 1 minute. The number had to have special significance to the PAX (i.e. Tim the Toolman called 6 because he turned 60!!! today). There were two lists: Cardio and Core. I alternated between the two. Here were the numbers:

Cardio:
1. SSH
2. Plank Jack (not called)
3. Tuck Jumps
4. Mountain Climber
5. Squat Jump
6. Star Jump (not called)
7. Iron Mike
8. High Knees
9. Butt Kickers
10. Muhktars

Core:
1. V-Ups (not called)
2. Hollow Body Hold
3. American Hammer
4. LBCs (not called)
5. Scissor Kick
6. Box Cutter
7. Happy Crunchy Frogs (not called)
8. Bird Dogs
9. Leg Circles
10. Flutter Kicks

MARY: The PAX returned to the port-a-potty hill for one more sprint and a mosey to startex to finish. 1 burpee completed for Tim the Toolman (and Pep!) birthdays. Of note, Black Lung went back and did the 7x sprints after Mary.

ANNOUNCEMENTS:
1. Brewruck
2. NYD Convergence
3. LeanPax
4. New AOQ at Westeros NEXT WEEK!
5. Welcome FNG Shiplap!

COT: Many prayers offered, with Crawlspace aptly summarizing as “Everyone’s family.”

It was fun. MM Out.

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Cold Air Don’t Care

AO: handsomizer
Q: Grape
PAX: Natural Ice, Black Lung, Freakonomics, Red Skull, Young and Restless, Plunger, Lube (F3 STL)
FNGs: None
COUNT: 8
CONDITIONS: cold, but not cold enough to wear sleeves

WARMUP: “Say Anything” run- pass the speaker and run to front with speaker over your head- we did a loop that was exactly 1 mile

THE THANG: Deck of Death- Hearts were Merkins, Spades were squats, Diamonds were dry docks, Clubs were WW1’s; Jack and Queen were 10’s, Kings and Aces were stair runs with a burpee

The Boss, Mr. Springsteen, serenades us as we completed 74 reps of each exercise and 8 total stair runs

MARY: 4 MoM dealers choice

ANNOUNCEMENTS: Brew ruck, lean pax, etc

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LSD BOMBS

AO: atlantis
Q: Chunks
PAX: Toothless, Salpal, Right Said, Red Skull
FNGs: None
COUNT: 5
CONDITIONS:
Brisk and Refreshing

WARMUP:
41 SSH
Good Mornings
13 Low and Slow Squats

THE THANG:
Decided to pivot from my original idea because of the “healthy” group that showed up. @right said told me recently that if I wanted to be a better runner I had to identify as a runner and do LSD. Long Slow Distance (LSD), what were you thinking. 😉

@red skull gave us the familiar “RUN” command and we set off to tour the Nations. Thanks Toothless and Right Said for the navigation.

Once my watch alerted me we had run 1 mile we stopped for a round of BOMBS: 5 Burpees, 10 Overhead Press, 15 Merkins, 20 Big Boy Situps, 25 Squats. Then “RUN” was bellowed again and off we went. Finished mile 2 and stopped for BOMBS Round 2: 10 Burpees, 15 Overhead Press, 20 Merkins, 25 Big Boy Situps, 30 Squats. “RUN” for the last time today was given. Ran back to StartEx, with 5 mins to spare for some Dealer’s Choice Mary. I missed the opportunity for BOMBS round 3 and was the PAX told me they were expecting it to start at 15 Burpees. Next time fellas, next time.
MARY:

ANNOUNCEMENTS:
BrewRuck 12/15
1/1/24 Convergence
1/13/24 – Hendersonville workout
COT:
Bareback’s in laws as they prepare for the upcoming funeral
Praise: Mr. Pickney’s continued improving health. Toothless’ mom’s health no being as serious as first thought.

Coffeteria at Ramblin Joe’s: Lots of great conversation on how we can be better leaders and book suggestions.

Thanks as always for the opportunity to lead.

SYITG,
Chunks

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12 Coupons of Christmas

AO: titan
Q: Natural Ice
PAX: Black Lung, Red Skull, Michelin Man, Pep, hambone, Right Said, Chunks, Crawlspace, Spinal Tap, Salpal, Freakonomics, Tim the Toolman, Focker, Detective Pikachu, Natural Ice, Opie and Beatle
FNGs: None
COUNT: 17
CONDITIONS: Merry and Bright

WARMUP: A Quick run through of the usual suspects SSH, OHP, LBAC, SC, WMH

PAX grabbed all the coupons available and went out to the play ground.

THE THANG: 12 Coupons of Christmas

Similar to the 12 days of Christmas but better, PAX received a present each round building on top of the previous round, starting with “A jog around the building”. For each round PAX performed the new work out as well as all exercises proceeding it

1. And a Jog around the building (1×12=12)
2. Two Blockies (2×11=22)
3. Three Pull ups (3×10=30)
4. Four block Squats (4×9=36)
5. Five Overhead Block Press (5×8=40)
6. Six Block Derkins (6×7=42)
7. Seven Curls (7×6=42)
8. Eight Block Sit Ups (8×5=40)
9. Nine Mountain climbers (9×4=36)
10. Ten American Hammers (10×3=30)
11. Eleven Block Dips (11×2=22)
12. Twelve Lt Dans (12×1=12)

In the end, YHC’s generously gave the PAX 364 and ran over 2 miles.

Playlist was a variety of Rock/Punk Christmas music

Prayers were lifted and announcements announced

Thank you for the opportunity to lead!

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Yes! It’s Metallica

AO: westeros
Q: Pep
PAX: Salpal, Detective Pikachu, hambone, Wolfpack, Chunks, Siri, Black Lung, Vector, Red Skull, Natural Ice
FNGs: None
COUNT: 11
MUSIC DIRECTOR
Chunks

CONDITIONS
Weather: chilly but not wet

WARMUP

– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays

THE THANG

Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees

prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health

announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine

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Cold Balls Warm Heart

AO: atlantis
Q: Natural Ice
PAX: Red Skull, Hair Band, Subway, Natural Ice
FNGs: None
COUNT: 4
CONDITIONS: 37F

WARMUP: SSH, Willy Mays Hays, and Good Mornings

THE THANG:

Traveling Tabata – 1 minute mosey and then 1 minute of an exercise. The goal was to never stop moving moving.

C – crunchy frogs
O – one legged Burpee
L – Lt Dans
D – diamond merkin

B – big boy sit ups
A – alternating shoulder taps
L – lunge
L – little baby crunch
S – squats

W – wide merkins
A – American hammers
R – Rocky balboa
M – monkey humpers

H – heels to the heavens
E – elbow jack – plank jack at low plank
A – air press
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

Thank you @hairband for the opportunity to lead!

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Hobblin Gobbler Part 2

AO: thestronghold
Q: Chunks
PAX: Red Skull, Hacker (Franklin), Hair Band
FNGs: None
COUNT: 4
CONDITIONS:
BRISK!!

Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.

It was a great way to start the day. Be on the lookout for next weeks location and route.

SYITG,
Chunks

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Dealer’s Choice

AO: handsomizer
Q: Chunks
PAX: Grape, Red Skull, Salpal, Natural Ice, Freakonomics, Young and Restless, Cuban Missile, Cash Cab, Mr Emcee (Tallahassee), Plunger, Blueliner
FNGs: 1 Blueliner
COUNT: 12
CONDITIONS:
Last nice morning before it gets cold

WARMUP:
Advised the PAX to stretch before because there would be no warm up today.
MARY:
Started with 5 mins of Mary, thanks for the idea @hairband
THE THANG:
In honor of Native American Heritage Month, Indigeneous Peoples Run the long way around the stadium and down the ramps to the bottom of the stairs, but when we heard the word Run in the song “Dog Days are Over” by Florence and the Machine the PAX had to sprint.
Met at the bottom of the stairs and Bear way to Heaven up the stairs. Grape remarked that it was harder today than usual, probably because we didn’t do arm circles to warm up. Moseyed down the ramps to the bottom of the stairs.
PAX took turns picking an exercise to do while they ran up the stairs touching each step and running down the ramps.
Ran back up the stairs together and did a 5 Burpee buyout.
Indigenous Peoples run back to Startex with a Sprint to the finish.

ANNOUNCEMENTS:
Check slack for all the things
COT:
Blueliner was added to the PAX today.
Prayers for all those traveling for Thanksgiving

The goal of F3 is to grow leaders. Part of being a leader is asking for feedback. I asked the PAX for 2 things I could have done better as a Q today. 1. While the 1 PAX is running have the rest do the exercises in cadence instead of everyone for themself. 2. The run/timer was a little long to be doing just one exercise for that long. Also, received feedback my playlist was “meh” (Salpal), but he will understand the joys of being a dad to a teenage girl soon enough.

Thanks as always for the honor to lead.

SYITG,
Chunks

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Hoover Ball

AO: titan
Q: DintyMoore
PAX: Chunks, Freakonomics, Red Skull, Recharge, Supernova, Crawlspace, Tim the Toolman, Focker, Solo Cup, Spinal Tap, hambone, Black Lung, preacherman, Good Morning America, Hitchhiker, Mr. Emcee
FNGs: None
COUNT: 17
CONDITIONS: Cool and clear

WARMUP:
Mosey to top of Dog Park
Shoulderama
– Arm Circles (forward and back)
– Seal claps
– Overhead Press
– Michael Phelps
Slow and Low Squats – five count

THE THANG:
Mosey to Volleyball courts
Split into 2-4 teams.

Hoover Ball
Medicine ball volleyball
Ball caught in front court must travel to back court on other side
Ball caught in back court must land in front court
Play the ball off the net within these rules
Scoring is like tennis – 15 – 30 – 45 – Match
Game is scored to first team to 5 points

All of this modified to both courts doing 5 merkins each time the heavy ball hit the sand.

Grunge Greatest Hits were played via Spotify

MARY:
Mosey to StartX
Indigenous People Run with medicine ball

Ring of Fire with Med. Ball in middle while PAX held high plank. Goal was to be last PAX planking while keeping the med ball in the middle. Various activities kept those who left the circle occupied while @vector @timthetoolman and @goodmorningamerica battled to the end of our time.

ANNOUNCEMENTS:
A brief history of Hoover Ball origins were shared by Mr. Emcee. President Hoover typically did this activity on a regular basis and even held cabinet meetings following this regiment. Analysis of equipment was too firm and too prickly so perhaps the next Q will heed those suggestions.

Hobblin Gobbler on 11.23 at Green Machine

No Noise November continues

COT:
Praise/prayer for a good report on @Nancy on latest scans. Praise for @rightsaid and @crawlspace dad who was able to come home after open heart surgery last Friday. Continued healing for both.