Tag: Siri

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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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‘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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Merkins? Nah

AO: atlantis
Q: Hair Band
PAX: Crawlspace, Toothless, Chunks, hambone, Siri
FNGs: None
COUNT: 6
CONDITIONS: “Nipply” – Clark Griswold

WARMUP:
SSHs
Calf stretch
WMHs
ROL/LOR touch toes
Cat/cow
Air press
Michael phelps

THE THANG:

Mosey to jungle gym
Partner up
1 partner does happy box dips (box jump, happy crunchy frog, tricep dip) while other runs 2 laps around water tower, trying to reach 100 reps of HBDs. Plank when finished

Once complete mosey to swing set
Partners switch off b/t iron mikes & rows. Partner 1 does 20 iron mikes (10 per leg) then switches with partner 2. Go until 200 total reps, 100 per leg

Mosey back to start-x

ANNOUNCEMENTS:

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Bomber vs Handsomizer – 2023

AO: handsomizer
Q: Natural Ice , DintyMoore
PAX: Detective Pikachu, Wolfpack, Siri, Salpal, Firefox, Spinal Tap, bluemule, Chunks, Grape, Crawlspace, DintyMoore, Rocket Mortgage, Frasier, Natural Ice, Down Range – Hunch Back, Pizza the Hut, Long Horn, Silver Spoon 2 DR FNGs Trainer and Couch Potato, 2 DR FNGs Trainer , Couch Potato
FNGs: 2 2 DR FNGs Trainer , Couch Potato
COUNT: 20
CONDITIONS: Crisp

WARMUP: We took the downrange visitors and #bomber brothers on a quick tour of Handsomizer ending with our traditional Geodis Warm Up, the Bearway2Heaven (bear crawl up the steps with a push up on each of the 92 stairs)

THE THANG: Bomber vs Hansomizer Kick ball
Pax performed five Burpees after three outs.

Bomber destroyed Handsomizer, with a little help from the youthful FNGs

ANNOUNCEMENTS: LeanPax is nigh upon us! Bulk up and put on mass while you can!

Prayers for Corporate and the broken foot!

I am incredibly thankful for all you!

Here is to another great year!
2024 : The Year of the Shred Part III – Brought to you by Ninja Ice

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Yes! It’s Metallica

AO: westeros
Q: Pep
PAX: Salpal, Detective Pikachu, hambone, Wolfpack, Chunks, Siri, Black Lung, Vector, Red Skull, Natural Ice
FNGs: None
COUNT: 11
MUSIC DIRECTOR
Chunks

CONDITIONS
Weather: chilly but not wet

WARMUP

– little baby arm circles – and reverse
– seal claps
– hillbilles
– good mornings – oyo
– willie mays hays

THE THANG

Dora:
– 100: hand-release merkins
– 200: alabama prom dates
– 300: fire hydrants
– 200: american hammers
– 100: burpees

prayers:
– salpal: interview tuesday
– vector: anonymous acquaintance dealing with cancer
– pikachu: family difficulties
– siri: work
– black lung: uncle with bad health

announcements:
#f3-nashville-general channel
– brewruck: Dec 16
– brews day : tomorrow (Tuesday)
– leanpax: january
– new years day: convergance – probably at green machine

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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.

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AMRAP AMTRACK at the Pain Train

AO: offthebooks
Q: Wolfpack
PAX: Siri, Wolfpack
FNGs: None
COUNT: 2
CONDITIONS: 57 and clear

WARMUP:
– Mosey around
– Baby Arm Circles
– BAC BACs
– SSH

THE THANG:
AMRAP for 90 seconds with 60 second rests

1/5 run

– Incline merkins
– Decline Merkins
– Merkins

1/5 run

– Jump squats
– Iron Mikes
– Wall sits

1/5 run

– Pull ups
– Dips
– Pull ups

1/5 run

MARY:

– big boy crunches
– flutter kicks
– leg raises

ANNOUNCEMENTS:
No noise November

COT:
The importance of being intentional with your actions

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Mighty Ducks/Flying V

AO: the-knoll
Q: Pebbles
PAX: Sooie, Malibu, morning star, Ex-Pat, Wolfpack, Siri, El Capitan, G-string (Eli Kresta), AAA, Timber, Smoltz 2.0, Bumble Bee 2.0, Big Red 2.0
FNGs: None
COUNT: 14
CONDITIONS:
No complaints

WARMUP:
1. Mosey to stop sign and back
2. Arm Circles
3. Don Quixotes
4. Slow Merkins
5. Slow Pushups

THE THANG:
Triple Deke!
Partner up to complete 100 Merkins, 200 big boys, 300 squats. 1 partner runs to backstop and back while the other is doing reps.

Triple Deke (Part Deux)
Partner up to complete 25 Pull Ups, 50 American Hammers, 75 step ups. 1 partner “Apollo Ono’s” around the playground (ice skating)

Blowout:
3 reps of run down the hill, politician back up

MARY:
15 Supermans with 3 count hold called out by @malibu

ANNOUNCEMENTS:
No Noise November
Hoblin Gobbler Run on Thanksgiving
Thanksgiving Cold Plunge with @Morning_star

COT:
Prayers for those men who could not make it this morning and those on the fence about coming.

My college coach ended every workout by saying, “Take care of yourself, then if you can, take care of someone else.” For a long time I thought this was selfish. Aren’t we called to be men for others?

As I age, I realize it is impossible to take care of others unless I’m fundamentally fit – mentally, physically, and spiritually. Thankful to this group of men who are helping me in all three areas.

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On Turning 30 and Batman

AO: westeros
Q: Siri , Salpal
PAX: DintyMoore, Siri, Crawlspace, Salpal, Pep, Red Skull, Black Lung, Vector, Right Said, Tim the Toolman, Grape
FNGs: None
COUNT: 11
CONDITIONS: WET and cold

WARMUP: everyone took a card to randomly assign roles for the workout. RedSkull was Batman, Right Said was Joker, and the rest of us were citizens of Gotham initially loyal to Batman. SalPal led us through some semi-wet warmups.

THE THANG: burpees and pull ups, pull ups and burpees, courtesy of SalPal. Training the PAX for the canonical 1,000 lbs that Batman was able to lift. Then we hustled off to the tennis courts where Siri took over.

Joker do side straddle hops and call different exercises for team Batman to do, and call cadence. ~5 minutes. Intent is for joker to play games with his enemy. Anyone who needs to bow out can join team joker and do side straddle hops.

Freeze tag for Joker to pick off members of Batman’s crew. Joker has 30 seconds to tag as many people as possible. Whoever he tags joins his team and helps him tag others.
Rest of the workout is a competition between team Batman and team joker.

Relay race: bear crawl up the steps, crawl bear back down, one pax at a time. Rest of the PAX do merkins while they wait. Winning team gains one of the other team’s members.

Relay race across the field. Each person sprint down and back then tag the next person. PAX do abs while they wait. Everyone sprints 2 times.

Relay race at the playground. Each person does 30 merkins while his team does dips. Everyone goes twice.

At this point the teams were pretty evenly split between Batman and Joker.
2-minute Ring of Fire to close out.

MARY:

ANNOUNCEMENTS:

COT:

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[offthebooks] Pain Train Take 3 (Res Caboose Park on Bellevue)

AO: offthebooks
Q: Wolfpack
PAX: Siri, 0, 0
FNGs: 1 0
COUNT: 2
CONDITIONS: 55 degrees and perfect

WARMUP: Half mile mosey and some stretching

THE THANG:

Thang 1:
Merkin Mountain – 1 merkin, 1 burpee, 2 merkins, 1 burpee, 3 merkins, 1 burpee… continue alternating up to 10 merkins then back down to 1. 100 total Merkins and 19 Burpees

Thang 2:
15 yard down and back lunges with sidetwists x5

1/5 mile Mosey

Thang 3:
1 set Max Pull Ups
3 sets half reps of max

MARY:
Two sets of:
20 LBCs in cadence
20 side to side heel taps in cadence
10 knee raise
10 second hanging hold

ANNOUNCEMENTS:

COT: Fantastic conversation about what it’s like to be in that unknown and off balanced space between stability and transition.