Tag: Shania

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April Fools

AO: iiipillars
Q: Grape
PAX: princessaurora, Go Fish, Shania, Canned Heat, t-cell, Pep, Haggis, Swiffer
FNGs: None
COUNT: 9
CONDITIONS: cold again

WARMUP:

While the origins of April Fool’s day are disputed, some believe it traces all the way back to Noah, when Noah sent the dove out from the ark on April 1 while there was still water all around, which was a foolish thing to do.

SSH
5 Burpees
SSH
4 Burpees
LBAC F
3 Burpees
LBAC F
2 Burpees
LBAC R
1 Burpee
LBAC R
Stretch
Mosey, but then stop every so often to do 10 merkins

THE THANG:

Circle up and do Webb Jacks
40 OH press, 10 merkins, 10 plank jacks
36, 9, 9, etc.

Partner up Dora
400 Flutters
300 OH Press
Switch partners midway through
200 O squats
100 Leg lifts
Partner runs backwards down and back on the field

Plank until failure

Mosey back to startex

MOLESKINE: don’t get distressed when life throws chaos at you

ANNOUNCEMENTS: Plankpril, Spring Fling, Brewsday, check slack

COT: prayers for Ms. Webb, Ms. Mullis, Sam Savage, kids’ mental health, wisdom in prioritizing life’s responsibilities

:grapes:

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Animal Movements

AO: greenmachine
Q: DintyMoore
PAX: Cowboy, Esposa, Hipster, Betty Ford, t-cell, Canned Heat, moneyshot, Shania, Ronaldo (2.0), Leonardo (2.1)
FNGs: None
COUNT: 11
CONDITIONS: Solid

WARMUP: Lap and arm exercises

THE THANG:
Animal Movements
Working across the field, go halfway for each exercise and switch. Some evolution/Darwinism from smallest to largest animal.

Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
1/2 Bernie

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
1/2 lap

Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
1/2 Bernie

Animal 7 and 8
Coyote :wolf:
Kangaroos :kangaroo:
1/2 lap

Animal 9 & 10
Bear Crawl :bear:
T. rex :t-rex:
1/2 Bernie

Finished with 10 minutes of ultimate football with Ronaldo scoring two goals (woops) touchdowns

MOLESKINE:
Great to be at green machine with my boys. Good to see Hipster on this side of the river.
Appreciate the opportunity from Cowboy to appreciate and use parts of our body that we overlook. #staysore

ANNOUNCEMENTS:
LentPax, Game Night, MarchMerkin, Night Moves, Biscuit Run

COT: Tactisquatch from Black Rifle on Brew today

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Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

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Snow Q, Get That Heart Rate Up

AO: greenmachine
Q: Hair Band
PAX: Betty Ford, Cowboy, Shania, Bear, Esposa
FNGs: None
COUNT: 6
CONDITIONS: cold and snowy

WARMUP:
Mosey a lap around the track
50 SSHs
High knees x 30 sec
Butt kicks x 30 sec

THE THANG:
30 lunges (15e)
10 burpee broad jumps
Run to next corner
Repeat until one lap is finished around the track

Jog a lap

50m Sprints with 30 secs of drop squats on a timer

Repeat Lunge, BpBJ, run lap

Mosey back to start-x

MOLESKINE:
On days like today a balance between leg soreness & staying warm had to be made. We warmed up and kept that heart rate high.

ANNOUNCEMENTS:
– Night Moves Thursday March 6th, check SalPal post in main channel
– AOQ Grow School, Sat March 22nd tel:0600-0800
– Spring Fling by Natural Ice – CBO in early April

COT:
• prayers for general family health and wellness, for the new fathers in the group (shout out to Bear for his 1mo old), safe travels to Shania as he flies to Canada today

Thanks for having me out to Q today! Always a pleasure to spend time at the machine

Rock On,

Hair Band

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What Piqued My Interest in 2024

AO: greenmachine
Q: Cowboy
PAX: Focker, Michelin Man, Esposa, moneyshot, Grape, t-cell, Cowboy, Canned Heat, Betty Ford, Shania
FNGs: None
COUNT: 10
CONDITIONS: Balmy You Say? 60 something
PLAY LIST: music.apple.com/us/playlist/2024-cowboy-listen/pl.u-b3b889eHL5zqDp
WARMUP:
SSH
General Stretch OYO – WMH, Good Mornings
Sit Spread legs lean forward – oops the parking lot is wet, darn let’s go to the field

Grab Coupons, 3 total and mosey
Yog to encircle the Mustang at the 50yardline.
Stretch – Sit Spread legs lean forward
Left heel to nuts –
Right heel to nuts
Low WMH – Hands down 2x count IC

THE THANG:
Circle Up – Every 2 reps pass the coupon to the right (quickly modified to every 5). After passing the coupon run to sideline and back. Rounds as follows IC.
30 Squats. 40 Lunges, 50 Thrusters, 60 Kettle Swings (squats)
Elbow Dips at Benches on each sideline bench.
Go to Benches
Elbow dips both or 1 leg
Elbow dips run across when a guy gets there one man runs across the field. When the teams are flipped hold till the 6
Push Ups Bent Elbows

Run to the Stairs at Stands
The PAX holds a plank till their turn.
Crawl Bear up stairs and then run up stands, across, down and back to start
Hold Plank
Rinse and Repeat the stands run.
Back to Star Deck
Mary. Dealer’s Choice

ANNOUNCEMENTS: 25K Merkin Challenge, March mini challenge Merkin Ladders of 10 Per Day, Lean Pax in the last days.
PRAYERS:” for Cowboy’s Friend Richard,

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Covered garage? But it’s not raining.

AO: iiipillars
Q: Pep
PAX: Grape, princessaurora, YumYum, Go Fish, Harbaugh, Shania, Swiffer, Canned Heat, Howlitzer, lauralei
FNGs: None
COUNT: 11
CONDITIONS: cold (not freezing)

WARMUP:
Imperial walkers
Hillbillies
Good mornings

THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary

COT:
Prayers:
– grape’s parents
– Other prayers

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Gen Z’s Icy Tears

AO: greenmachine
Q: Michelin Man
PAX: moneyshot, Cowboy, Focker, Puzzlah, Shania, Betty Ford, Mermaid (F3 Knoxville), preacherman, Leather Boobie
FNGs: None
COUNT: 10
CONDITIONS: quite warm… comparatively. preacherman didn’t even need gloves.

WARMUP: side straddle hops and imperial squat walkers while Cowboy put up the flag.

PLAYLIST: Gracie Abrams. :fire: Michelin Man asks Betty Ford and Puzzlah why Gen Z music is so sad?

THE THANG:

1. First Nations Run. Pass the present (a 20lb ruck plate. Welcome Shania to the world if nashville-rucking) back and the last man runs it back to the front. Drop the present and do a burpee. YHC and AOQ Cowboy seems to keep dropping the present… I think we ran 1 mile.

2. Mosey to end zone. Partner up. One partner runs to 20, does 3 Star jumps, and runs back. Other partner does 100 reps of a series of exercises. We did merkins, WW1s, squats, lunges, flutter kicks, Jane fondas, and then merkins for the 6. Focker noted that the playlist seemed repetitive. Perhaps Gracie Abrams music needs more plot twists like her dad’s TV shows?

3. Do #1 again.

ANNOUNCEMENTS: leanpax. Today is half way! YHC fell off my diet the last two days and his back on today.

COT: pray for Antioch. Several others mentioned.

Lord, thank you for the power and privilege we have and guide us to use those gifts not to build our own thrones but to build your kingdom.

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Repetitive Back and Forth Movement Will Not Back the HIM’s Spirit

AO: greenmachine
Q: SalPal
PAX: DintyMoore, Cowboy, moneyshot, Michelin Man, Shania, Works for a Guy, Canned Heat, Grape
FNGs: None
COUNT: 9
CONDITIONS: Yes

WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.

THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.

MOLESKINE: no music, lots of panting.

ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.

COT: Choose joy, do hard things, be a gift to others.

Sally out.

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Stages of Labor

AO: iiipillars
Q: Focker
PAX: princessaurora, Foot Drop, Swiffer, Grape, Harbaugh, Black Lung, Tackle Box, Two Face, t-cell, Haggis, Pep, Private Sandman, LorelaiG, Formica, howitzer, Shania, Canned Heat
FNGs: 1 Canned Heat
COUNT: 18
CONDITIONS: chilly

WARMUP: good mornings and that’s it

THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now

ANNOUNCEMENTS: grow school!

COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.