Tag: Sherlock

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Titan Up

AO: titan
Q: Goose
PAX: Black Lung, Sherlock, Right Said, Focker, DintyMoore, Pep, greyalbum, Good Morning America, Freakonomics, Natural Ice, CubCadet, Crawlspace, Waterboy, Wolfpack, Tim the Toolman, Mansport
FNGs: 1 Mansport
COUNT: 17
CONDITIONS: Chilly

WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat

THE THANG:

200 squats, run a lap after 25 reps

Lunge to the Parthenon

Adora: 250 incline merkins while partner runs lap around parthenon

Circle of Mary

ANNOUNCEMENTS:

-Welcome  FNG Mansport from the UK

-Tuesday Brewsday at 12 south taproom at 430

-Prayers for Nancy

– Drake concert tonight at Bridgestone

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F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

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Wake up, It’s The First of the Month

AO: greenmachine
Q: Goose
PAX: moneyshot, Cowboy, Black Lung, Sherlock, Betty Ford, Deep State, Works for a Guy, Topanga, FeelTheBerns, Movin On Up, t-cell, Hagus
FNGs: None
COUNT: 13
CONDITIONS: Frosty

WARMUP:
Forward Fold, Willie mays hays, Cherry pickers x2

THE THANG:
Indian Runs 2 laps

Adora: 300 squats and 300 LBC while partner runs to midfield.

100 yard lunge

Adora: 500 SSH while partner runs to midfield

Circle of Mary

ANNOUNCEMENTS: Tuesday Brewsday at the Capital View Juice Bar on Tuesday!

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BlackLung Monday Mayhem #1

AO: westeros
Q: Black Lung
PAX: Spinal Tap, Crawlspace, Vector, Firefox, Pep, Chunks, Wolfpack, Siri, Natural Ice, Salpal, Grape, Tim the Toolman, Sherlock
FNGs: None
COUNT: 14
Chunks decided that once a month, Westeros is holding a “Monday Mayhem” with intentionally difficult workouts. I was honored to be invited for the inaugural event and did my best to deliver.

CONDITIONS: Cold and dreary
WARMUP: non-existant
THE THANG:
Burpee apocalypse (10, 9, 8, 7, 6, 5, 4, 3, 3)
Run to tennis courts

Ab blaster:
30 WWIs, 30 4-ct flutter kicks, 20 leg lifts, 100 mountain climbers, 30 WWIs, 25 flutter kicks, 15 leg lifts, 50 mountain climbers, 20 WWIs

Tabata: (40 seconds exercise, 20 seconds rest); 3 sets per round (9 minutes):
Round 1: Jump Squats, Burpees, WWIIs
3 Tennis Court Sideline Suicide Runs

Round 2: Iron Mikes, Hand Release Merkins, LBCs
3 Tennis Court Sideline Suicide Runs

Run back to start just in time for 20 more hand-release merkins (~80 total) and 10 more burpees (~100 total)

Always a pleasure to lead. Thanks to Chunks for the invitation.

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Turn It Up To 11!!!

AO: greenmachine
Q: Toothless
PAX: Focker, Grape, Goose, moneyshot, Chunks, Betty Ford, Topanga, Rocket Mortgage, bluemule, Cowboy, Black Lung, Sherlock, Pedialyte, Esposa, monster biscuit, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Clear, still dark, crisp like a cold seltzer (definitely not a cold beer these days #leanpax 👀)

WARM-O-RAMA

In lot to catch stragglers
– Side straddle hops x 30
– Willy mays hays
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Mosey to field

THE THANG

11s V1
– Hand-release merkins
– Squat jumps
– Mosey to 20 yd line, Bernie back

11s V2
– Big boy sit-ups
– Prisoner squats
– Mosey to 20 yd line, Bernie back

4 Corners
Partnered, Dora style, one exercise at each corner, wait for six before rotating to next corner.

Travel exercise was to run out to 50 yd line, side shuffle across field, Bernie back to end zone, then shuffle back across goal line.

– 50 Body builders
– 100 Supermans
– 200 Dry docks
– 400 American hammers

MOLESKINE
The side shuffles were a crowd “pleaser”, with several “compliments” along the way. “That’s where I’m most likely to be sore, in one of those muscles right in here” – Black Lung, as he gestures to his pelvic box 👀

Playlist was a set from the Rock Band video game. Witnessed Grape and Focker reliving their glory days as singer and drummer 🎤 🥁 🎸

CIRCLE OF TRUST
– Grape shared
– Dinty is moving down street to finished renovation, details for moving day to come

Shield Lock
This is a group of 3-5 guys who are consistently spending time with one another, ready to lock shields in support against life’s challenges. Do you have one? Are you investing in those relationships outside the family structure that will be there through ups and downs? I encourage you to build those relationships before you need them, you’ll be glad you did.

f3nation.com/q/shield-lock/

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‘24 Kickoff: Discover you have abdominals

AO: westeros
Q: Hair Band
PAX: sooner, Pep, Siri, Chunks, Black Lung, Natural Ice, Tim the Toolman, DintyMoore, Sherlock, CubCadet, bluemule
FNGs: None
COUNT: 13
CONDITIONS: chilly willy

WARMUP:
50 SSHs
Cherry picker-good mornings
Calf stretches
Imperial walkers
Hillbillies
Air presses
Michael phelps

MARY:
5min Hair Band Mary (rest position V sit)
Each exercise goes to 24

THE THANG:
Run to love circle
Stop along the way for

– Marion Barbers on bridge
– 24 Metronomes at top of first hill where grass & gravel is

Do a wrap around love circle

Ascend Love Circle
– plank till all in
– 24 j-los with elbow knee tap

Run back to start-x
WW1s til all in

ANNOUNCEMENTS:
– #leanpax is in full swing!
– Brewruck Saturday after Leanpax ends

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The Natty Ice Titan Special

AO: titan
Q: Natural Ice
PAX: Good Morning America, Grape, Supernova, Goose, greyalbum, Chunks, Detective Pikachu, Black Lung, Crawlspace, porcelain, Sherlock, DintyMoore, Salpal, Red Skull, bluemule, Natural Ice
FNGs: None
COUNT: 16
CONDITIONS: A perfect 25F

WARMUP: SSH and Stretching

THE THANG:

Thing 1: Running Grapevine Burpee Apocalypse
A combination of @grape ‘s caboose is loose run while carrying the speaker, and @bluemule ‘s traveling burpee apocalypse. Pax ran exactly 1 mile and performed 55 burpees.

Thing 2: Classic Hilly Titan 11’s Now with 4 Bonus Bearcrawls

Pax took advantage of the fantastic hill with 11’s consisting of LT Dans at the Base and WW1s at the top. With one caveat, Pax had to bearcrawl up the hill 4 of the 10 times of their choosing.

ANNOUNCEMENTS: F3 Hendersonville is Rising! YHC was given a funny cowboy hat. Leanpax sugar/alcohol detox is in full effect!

This mornings playlist was a group effort of alternative rock starting with @chunk ‘s request for higher by Creed. I shamelessly added in a Green River Ordinance radio hit at the end.

Thank you all for the opportunity to lead!
https://open.spotify.com/playlist/29voKYmyRYmogocBIhkezt?si=745bbcfe6cbc4e69

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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

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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.