Tag: Sherlock

Posted on

12 Days of Christmas Blast

AO: bomber
Q: DintyMoore
PAX: Vector, Papa Bear, Pep, Cream Cheese, Sherlock, hambone, Firefox, Recharge
FNGs: None
COUNT: 9
CONDITIONS: Cloudy and crisp

WARMUP: mosey around clubhouse before WMHs, LBACs, Low n Slow Squats, Low n Slow Merkins

THE THANG:
12 Days of Christmas
1 Run up the hill
2 Star Jumps
3 Pullups
4 Imperial Walkers
5 Burpees
6 Broad Jumps
7 Vector Ups
8 Hand Release Merkins
9 WW1s
10 Air Squats
11 Flutter Kicks
12 Reverse Lunges

Mary to finish with WallSits passing ‘coal’ back and forth before Hollow Body HoHoHolds

ANNOUNCEMENTS:
#LeanPax starts Jan. 2nd, Christmas Day workout at Westeros, New Calendar for Q and hosting events, Dec. 29 workout at Handsomizer – Bomber AO Closed for Kickball Competition

Posted on

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.

Posted on

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.

Posted on

Hey Gravity!

AO: westeros
Q: Sooie
PAX: Salpal, Chunks, Siri, Grape, Red Skull, Michelin Man, Wolfpack, Tim the Toolman, Natural Ice, Right Said, Spinal Tap, Sherlock, Black Lung, Solo Cup, Sooie, Cashcab
FNGs: None
COUNT: 16
CONDITIONS:
It’s been colder.

WARMUP:
Breathwerkins
BAC 15
BBAC 15
Don Quixote 10
Imperial walkers 15
SSH 15

THE THANG:
Pull-ups 30 sets of 1 EMOM. Between pull-ups AMRAPs of the following
Spicolli’s 3x
Squats 3x
Low plank 3x
Spicolli jumps 3x
Jump squat 3x
Plank thigh tap 3x
Leg raises 3x
Big boy sit-ups 3x
Mtn climbers 3x
Iron Mikes 1x
Burpees 1x
High/low planks 1x

MARY:
Big boys from 0614-0615

ANNOUNCEMENTS:
Mosey from Dose (Murphy road) 0530 tomorrow. See @chunks.
@Grape on Q at #iiipillars tomorrow
#no-noise-november in full swing. Never too late to get in on it.
COT:
YHC shared how No Noise November is already having a positive impact on my habits. Offered up prayer for prayer requests mentioned. Enjoyed some Sooie Brewie™️ and maybe…just maybe we witnessed what will be known as The Westeros Miracle: my thermos is 64 oz yet all 16 PAX enjoyed the Sooie Brewie and there was enough left over for a full cup when I returned home. So take a moment to day to recognize the miraculous in the mundane.

Posted on

Partner Smartner

AO: bomber
Q: DintyMoore
PAX: Papa Bear, Pep, Sherlock, Spinal Tap, Tim the Toolman, Vector, Wolfpack, 1 DR from Blount County TN
FNGs: None
COUNT: 9
CONDITIONS: Dark and Crisp

WARMUP:
Mosey around Start Ex
– partner up at parking lot
– Over/Under – 1 min each

Part 1
– Partner 1 sits on 6 with arms out to side doing heel taps in front
– Partner 2 jumps over arms/legs in clockwise manner
Part 2
– Partner 1 alternates low/high plank
– Partner 2 jumps over then crawls under
Part 3
Bear Crawl Tag – if your hand is touched then you leave the game area and do 5 burpees before re-enter

THE THANG:
Mosey to Playground
Dora Dora Dora
Same partners – partner 1 runs building perimeter while partner 2 does below
50 pull-ups
100 push-ups
150 squats
200 american hammers

MARY:
Mary – Go – Round for 10 minutes w/ each Pax choosing their favorite

ANNOUNCEMENTS:
Join #nonoisenovember

COT:
Upcoming travel and family dynamics surrounding those opportunities.

Posted on

Coupons and Futbol

AO: titan
Q: Detective Pikachu
PAX: Freakonomics, preacherman, Sherlock, Right Said, Chunks, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Almost Autumn

WARMUP: Standard Items (Imperial Walkers, Cherry Pickers, Baby Arm Circles)

THE THANG: 4-station circuit hitting Upper Body, Lower Body, Core, and Cardio
Round 1: bench press, squats, flutter kicks, block mosey
Round 2: curls for the gurls, deadlifts, crunches, farmer’s carry
Round 3: overhead press, weighted Alabama Prom Dates, mosey
Finished with a great, quick game of association football

ANNOUNCEMENTS: lots of 2nd F coming up. Stay tuned to Slack for deets

Posted on

Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

Posted on

Covering some ground

AO: greenmachine
Q: Grape
PAX: The Arch, Focker, Pedialyte, Esposa, Baguette, moneyshot, Movin On Up, Bad Boy, monster biscuit, Cowboy, Sherlock, t-cell, Betty Ford, Rocket Mortgage
FNGs: None
COUNT: 15
CONDITIONS: perfect fall weather

WARMUP:
long 1.2 mile mosey around lipscomb
10 SSH
10 LBAC F
10 LBAC R
10 OH Claps
10 OH Press
10 Moroccan night clubs
10 Seal claps

THE THANG:

Modified Murph: total of 2 (really almost 3) miles in the workout, 100 burpees, 200 merkins, 300 squats

Start at one end zone, do 10 merkins and 15 squats, then run to the 10 yard line and do 1 burpee, run back to end zone, then repeato with 2 burpees at 20, 3 burpees at 30, etc. until working your way back down the field

MARY:

Some flutters, LBCs, mercs, etc.

ANNOUNCEMENTS:

None

COT:

Prayers for T cell on his way to Africa
Prayers for Bad Boy’s brother Josh

Posted on

The Start of Something New

AO: greenmachine
Q: Focker
PAX: FeelTheBerns, Focker, NFT, Topanga, Betty Ford, t-cell, Bad Boy, Deep State, Rocket Mortgage, Esposa, monster biscuit, Sherlock, Cowboy, moneyshot, Works for a Guy, Batman (F3 Hampton Roads), Haggis, FNG Alex (SlappingDaBass)
FNGs: 1 FNG Alex (SlappingDaBass)
COUNT: 18
CONDITIONS: Fall Y’all

WARMUP: the Usual

THE THANG: Long Mosey through Burning Man Mud and to pull up bars for one round of max pull ups. 10 burpees followed
Mosey to sideline of field to perform main thing. Multiply max pull ups x 10 and do that many reps of each exercise:
Dips
Merkins
Monkey Humpers
Drop Squats
Leg Raises
Run to opposite sideline and back every 1.5 minutes
Those who sandbagged on their pull-ups and got done early got to do 5 burpees every 5 yards

We all went to goal line for 7s of Hindu push ups and Hindu squats running to 50 and back

MARY: 2 quick exercises

ANNOUNCEMENTS: 9/11 convergence on 9/9 led by @cowboy. 9/13 workout for 9th anniversary at #titan.

COT: @batman’s prayer request was a great reminder to us all that these workouts serve as a way to strengthen more than just our bodies. May we do well to remember that as we serve the people in our lives.
The lack of coffeeteria (my bad everyone)  motivated everyone to rush home and be more present there so you’re welcome.