Tag: Sherlock

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Green Machine

Date: 2026-10-15 AO: Green Machine Q: Sherlock , Focker PAX: Sherlock, Shania, Focker, Cowboy, Esposa, bluemule FNGs: None COUNT: 6 CONDITIONS: Warm, Sticky for October
WARMUP: Stretch, various movement exercises, Run to Front warm up lap
THE THANG:
Double DORA 100 merkins 200 LBCs 300 squats
Partner runs to 50, Burney back
Run lap
DORA Rd 2 100 merkins 200 Alabama Prom Nights 300 Lunges (1 is 1)
MARY: Yes.
MOLESKINE:
ANNOUNCEMENTS: check slack
COT:
PLAYLIST: mumble chatter
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Westeros

Date: 2026-10-05 AO: Westeros Q: The Merchant , PAX: Sherlock, Pep, Chunks, Vector, Spinal Tap, Roadrash (Casey Greene), The Merchant, Tim the Toolman, Firefox, Dangle, bluemule, Makita, Gutterball, Farva FNGs: None COUNT: 14 CONDITIONS: Moderate
THE THANG: 14 PAX braved the Wheel of Pain. The Wheel spins and lands on an exercise, and PAX do 10 reps of that exercise. Repeat for 45 minutes.
ANNOUNCEMENTS: Keep an eye out for Westside Wednesday and the Halloween Hangout at the end of the month.
PLAYLIST: https://open.spotify.com/playlist/01smIJHr0g3o58uvSYzQuC?si=dNhjZFv_TKS6WYRn1jkj4w&utm_source=copy-link&pi=5zjHqyEFTxaor
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Goooood morning!

Date: 2026-10-14 AO: Titan Q: Tim the Toolman , PAX: Sherlock, Churro, Spinal Tap, DintyMoore, Creamsicle, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, Firefox, CubCadet, Dangle, Black Lung, Squatter, Makita FNGs: None COUNT: 16 CONDITIONS: Just lovely
WARMUP: Stretching
THE THANG:
Coupons overhead to Parthenon
Tabatas (50’/10′)
2 rounds each: – Squats – Monkey humpers – Jump squats – Bulgarian split squats
Mary, plus 9 Burpees (thank you Black Lung)
One set each: – Diamond merkins – Declines – Inclines – Standard Merkins
Mary
Two sets each: – Stair jump/step – Lieutenant Dans – Reverse lunges, touch knee x3 – Triceps (with blocks) – Overhead press (with blocks) – Rows (with blocks) – Curls (with blocks)
MARY:
MOLESKINE:
ANNOUNCEMENTS: Westside Wednesday at Tailgate Brewery in Belleview, 5:30, families invited
COT: Makita’s job search, Creamsicle’s dad’s health
PLAYLIST:
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Green Machine

Date: 2026-10-01 AO: Green Machine Q: Hipster , PAX: Hipster, Black Lung, Shania, Sherlock, Focker, Grape, Esposa, Three Tenors FNGs: None COUNT: 8 CONDITIONS: Pretty OK
WARMUP: Mosey to the 50, quick WOR
THE THANG:
Testing Day – 5 movement, 8 rounds each, 20 second AMRAP + 10 second rest each round. Log your reps.
– Merkins – Situps – Squats – Dips – Flutter Kicks
Beep Test – 20 yard shuttle run til you can’t
MARY: Some
MOLESKINE: Commas are important people.
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: LCD Soundsystem
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Wee-steros

Date: 2026-09-28 AO: Westeros Q: Vector , PAX: Vector, Papa Bear II, Tim the Toolman, CubCadet, Pep, DintyMoore, bluemule, Firefox, Sherlock, Pacer (WL Chapel Hill) FNGs: None COUNT: 10 YHC recently returned from the land of haggis, bagpipes, whisky, and Nessie, so today we celebrated all things Scotland.
CONDITIONS: Just a wee chill in the air
WARMUP: SSH, LBAC, Overhead presses, Seal claps, RLBAC, Imperial Walkers
THE THANG: Interspersed with trivia questions about :flag-scotland:. Answer correctly = 3 burpees. Incorrectly = 5
#1: Elevens with Highlander Caber Toss Jump Squats and 4 count Mountain Climbers.
Break: During the song “I’m Free” by the Soupdragons, hold Al Gore and squat with every mention of the word “free.”
#2: NESSIEs 50 reps of Normal merkins Excellent Form Step Ups SSH Squats Iron Mikes Excellent Form Lochness Merkins (check the exicon)
MARY: A wee variety of exercises
ANNOUNCEMENTS: Tussles, Brewsdays, and CSAUPs oh my. Check Slack.
COT: Thanks for Pep’s appearance and recovery
Great to meet Pacer and bluemule’s kilt. Hopefully the mule grill was relocated without generating new business for Pep’s surgeon.
PLAYLIST: Selected Scottish artists In a Big Country – Big Country Strut – Sheena Easton I Would Walk (5000 Miles) – The Proclaimers Someone Somewhere (In the Summertime) – Simple Minds Walking on Broken Glass – Annie Lennox I’m Free – Soupdragons Magic – Pilot Saturday Night – The Bay City Rollers Stuck in the Middle with You- Stealers Wheel Stupid Girl – Garbage Take Me Out – Franz Ferdinand
:flag-scotland:Trivia: 1. What 2 colors are on Scotland’s flag? 2. What creature is Scotland’s mascot? 3. Name 3things invented by Scotsmen/Scotland 4. What is haggis? 5. What is a hairy coo? 6. What city is the capital of Scotland?
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Green Machine

Date: 2026-09-24 AO: Green Machine Q: moneyshot , PAX: Betty Ford, Topanga, Works for a Guy, Sherlock, moneyshot, Shania, Roadrash (Casey Greene), Snooze FNGs: None COUNT: 9 CONDITIONS: 65°, slightly moist, and beautiful
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
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Westeros

Date: 2026-09-21 AO: Westeros Q: Drop Zone , PAX: Dangle, Papa Bear II, SalPal, Drop Zone, DintyMoore, Squatter, bluemule, Vector, Gutterball, Tim the Toolman, Roadrash (Casey Greene), Young and Restless, Paper Trail (F3 Memphis), Sherlock FNGs: None COUNT: 16 CONDITIONS: Muggy
WARMUP: SSH x 10 – IC Lots of different stretches
THE THANG: Why can’t we be friends? Penny drop -Tree house at 10, down to 1 Mosey to tennis court Four corners Squats x 5 MOT – Lunges or bear crawl Merkins x 5 MOT Burpees x 5 MOT BBSUs x 5
Freddy Mercury’s x 25, 15, 5 Low Flutter kicks x 25. 15, 5 LBCs x 25,15,5
Mosey back to COT
Stretching till time
MARY:
MOLESKINE:
ANNOUNCEMENTS: 23 mile ruck in October see…. I forget the name
COT: Stays in COT
PLAYLIST: The good stuff

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No Burpees, No V-Ups, No Hollow Body Holds

Date: 2026-09-16 AO: Titan Q: Firefox , PAX: Pep, Firefox, Spinal Tap, PositiveVector, Sherlock, Hipster, Tim the Toolman, Baby Bird, Papa Bear II, Cropduster, Rhombus, Assange FNGs: None COUNT: 12 CONDITIONS: Positive
WARMUP: Mosey to Parthenon entrance. Where there’s light. – SSH – LBAC – RLBAC – Moroccan night clubs – Air presses – Stretch – Merkins
THE THANG: Mosey about halfway around the promenade. PAX lined up and held a plank (head to toes, rather than shoulder to shoulder). Last PAX bear crawled to the front. All others held high plank until their turn. One full rotation. Encouragement shared to those holding plank and to the PAX bear crawling.
20 Iron Mikes 20 Squat jumps 20 Monkey humpers
Indigenous peoples run about halfway around the promenade.
Repeat the above sequence of plank/bear crawl, then leg exercises.
Mosey to playground and partner up. Partner Derkins. One partner held the feet of the other in a wheelbarrow position. Standing partner does 10 rows then other partner does 10 derkins. 3 full rotations.
At playground, 1 partner does 10 pull-ups and 10 hanging leg raises. The other partner does shoulder tap plank jacks, then swap. 2nd rotation we swapped flutterkicks for the plank jacks.
MARY: Mosey to Startex. 3-4 min of broga.
MOLESKINE: – After Name-o-Rama, YHC realized that he went to high school with downranger Assange. – PositiveVector stayed strong and did not reverse polarity.
ANNOUNCEMENTS: – Tussle, ML Rose fundraiser, and other things in Slack
COT: – Passing of PositiveVector’s colleague – Grateful for continued recovery and discharge of YHC’s mother-in-law but acceptance of change and challenge in family living arrangement
PLAYLIST: Random tunes
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Happy Birthday To Me

Date: 2026-08-19 AO: Titan Q: Pole Dancer , PAX: Sherlock, Plainsman, bluemule, Dangle, Pep, Firefox, Hipster, Spinal Tap, Tim the Toolman, Pole Dancer, Papa Bear II, Churro FNGs: None COUNT: 12 CONDITIONS:
WARMUP: static stretching, indigenous peoples run around the park, active stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – t-rex – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups – star jumps – IYTs
Lunge back to start
MARY: of course
ANNOUNCEMENTS: orger a mug, ya mug
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=811fd7f504094745
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Bomber

Date: 2026-08-14 AO: Bomber Q: Firefox , PAX: Tim the Toolman, Firefox, Thomas T, Puzzlah, DintyMoore, CubCadet, Papa Bear II, Topps, Pep, Sherlock FNGs: None COUNT: 10 CONDITIONS: Moist
WARMUP: Mosey to Sylvan Park Elementary. Stopped and did 10 WW1s and about a 40 second plank hold along the way.
THE THANG: On the basketball court, 10 WW1s and a 90 second plank hold. PAX lined up in a high plank and passed 2 20lb kettlebells down the row and back and then down the row and back again.
PAX split into groups of 3s at the playground. 1 partner did 10 hanging leg raises as the timer 1 partner did dips 1 partner did plank jacks 3 rounds
10 WW1s 20-30 s hollow body hold 1 minute low plank
1 partner did 10 pull-ups as the timer 1 partner did merkins 1 partner did J-Lo’s 3 rounds
10 WW1s 20-30s hollow body hold 1 minute low plank
1 partner did 10 hanging leg raises as the timer 1 partner did shoulder taps 1 partner did Freddie Mercuries
Mosey back to basketball court 10 WW1s 20 dolphin planks 10 buzzsaw planks
MARY: Mosey back to startex 10 WW1s 2 minute low plank
Fin.
MOLESKINE: – Much Alaska discussion. CubCadet caught a fish this :open_hands: big. Firefox did not witness a seal kill.
ANNOUNCEMENTS: – Mugs, water bottles and tumblers. Check with Dilbert – Do burpees on Saturday with Wolfpack
COT: – Gratitude – Pep’s friend
PLAYLIST: Reused playlist: https://open.spotify.com/playlist/5pZAAPF2KBxeLn9MwGSEFg?si=405f273c1cc24354