Tag: Salami

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New Year Beatdown

AO: handsomizer
Q: Old Maid
PAX: Cuban Missile, Grape, Natural Ice, Old Maid, Salami, Spinal Tap
FNGs: None
COUNT: 6
CONDITIONS:
Cool and clear

WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch

THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges

MOLESKINE:

ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).

COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing

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Work off those Christmas cookies

AO: handsomizer
Q: SalPal
PAX: Black Lung, Salami, bluemule
FNGs: None
COUNT: 4
CONDITIONS: Green Christmas

WARMUP:

THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins

MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.

ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.

COT: Military fitness test performance, unspoken intentions.

T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!

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Dumb Deck of Death

AO: handsomizer
Q: Natural Ice
PAX: Salami, Old Maid, Spinal Tap, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: festive

WARMUP: SSH – ARM Circles – Imperial Walkers

THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.

MOLESKINE: Next time I will bring a Print out reference chart

ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan

COT: prayers for Salami to be healed fast

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!

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Please just let this one be an easy one please

AO: handsomizer
Q: SalPal
PAX: Salami, Natural Ice, Spinal Tap, bluemule
FNGs: None
COUNT: 5
CONDITIONS: High 50s, high humidity.

WARMUP: Lol actually did some light stretching.

THE THANG: Two exploratory moseys to scout out spots for future beatdowns. Tabata + slowsey + stretch, 3x.

MOLESKINE: When he wasn’t running into things, Blue Mule led discussion on Thanksgiving food and traditions.

ANNOUNCEMENTS: Grow School, Christmas Party, Volunteering, see slack.

COT: For healing from injuries, intentions unspoken, praise for 16 years of marriage for our Nantan.

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Thankfulness and deliverance

AO: handsomizer
Q: Purple Tiger
PAX: Salami, Freakonomics, Old Maid, SalPal, Spinal Tap, @deliverance
FNGs: None
COUNT: 7
Placeholder
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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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.

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Ultimate Burpee A Clockolypse

AO: handsomizer
Q: Natural Ice
PAX: Salami, Pal, Purple Tiger, Squatter
FNGs: None
COUNT: 5
CONDITIONS: spoooky

WARMUP: none

THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.

Thats 301 burpees

MOLESKINE: do hard things

COT: lifted up the nation praying for peace and hope.

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Gate Workers

AO: handsomizer
Q: DintyMoore
PAX: Natural Ice, Salami, Black Lung, Freakonomics, Triple H
FNGs: None
COUNT: 6
CONDITIONS: Balmy

WARMUP: SSHs, Good Mornings, WMHs

THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate

MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us

ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School

COT: thanks for letting me lead

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Tortoise & Hare, Final Run…#6

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Hipster, Michelin Man, Dan Tanna, Laces Out, Barney, Decaf, SalPal, Brown Slip, Salami, Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Comic Book Guy, Raisin, Old Man River
FNGs: None
COUNT: 20
CONDITIONS: Perfect 61 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squat, IW, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: As men get comfortable with routine, they tend to let their guard down and slip into the comfort zone. 4 out of 9 4:13 Strong men were so deep into their comfort zone that they didn’t even hit their past five week average time. These men earned another run tomorrow morning. They will continue to run each morning until they get below their five week average.

ANNOUNCEMENTS: Signing Day, Friday at 11:30am. Come join us for a celebration and lunch.

COT: Prayers for wisdom and perseverance.