Tag: The Merchant

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WEIGHTsteros 2

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.

WARMUP: nil

THE THANG: Butt Stuff

Run the park lap

Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.

Partner Up. 2 rounds.

Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)

Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…

Mary for time

COT: Never Miss A Monday. See you next week

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Cold 11s

AO: the-knoll
Q: Pebbles
PAX: The Merchant, G-string, Étouffée, Sooie, Roadkill, Link 1.0 from Houston!
FNGs: None
COUNT: 7
CONDITIONS: Coldest day yet. Beautiful sunrise.

WARMUP:
Side Straddle Hops
Bacs
Bac – Back’s
Take off running when Étouffée showed up late
Mosey to stop sign and back

THE THANG:
2 rounds of 11s.

Pull-ups and Carolina Dry Docks – wall sit for the six
Iron Mikes and Lt. Dan’s (aka ultimate Lt. Dan’s)

5 minutes of Mary

MOLESKINE:
We ran for 40 minutes and Mary for 5 minutes. Fantastic work by all Pax pushing through the leg fatigue.
Shoutout to Link 1.0 joining us from Houston. Roadkill for HCing even when he didn’t want to. Sooie for bringing the cups. Always good to see The Merchant! G-string and Étouffée for pushing the pace.

ANNOUNCEMENTS:
Christmas party next week.
Encouragement for Derby and Hair Band as the prep to run 50K on Saturday!

COT: Prayers were said to counteract the darkness and in anticipation of the coming light.

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!

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WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

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Turducken

AO: titan
Q: DintyMoore
PAX: SalPal, Good Morning America, Sherlock, Tim the Toolman, The Merchant
FNGs: None
COUNT: 6
CONDITIONS: windy

WARMUP:
pick up coupons and drop at circle then 6 minute run with increasing pace

THE THANG:

10 reps each
Glute bridge, single leg (10each leg)
Incline Merkins
V-ups with blocks
Elbow to knee crunch (10 each leg)
Tricep Extensions
Hollow body holds w adductors
Alternating Hand Release Up/downs
Narrow grip bench press
Knee Drive, single leg deadlift (10 each)
Squat thrust

MOLESKINE:
Share one thanksgiving tradition

ANNOUNCEMENTS: Convergence at Handsomizer on Friday, YHC on Q again.

COT: Give Thanks

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Simple and Effective

AO: westeros
Q: Natural Ice
PAX: Papa Bear, Sherlock, Michelin Man, Juicy J (JBowman), Spinal Tap, Squatter, The Merchant, Tim the Toolman, bluemule, Vector, Chunks, Pep
FNGs: None
COUNT: 13
CONDITIONS: Spooky Foggy and 34F – PERFECT

WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches

THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field

Various forms of Merry in between sets as we waiting on the 6

The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)

In total we ran 1.6 miles!

Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:

Playlist was Michelin Mans highschool CD collection

https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end

MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!

ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th

COT: Prayed to see the blessing and to have a grateful heart!

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The Pain Clock

AO: the-castle
Q: Strutter
PAX: Pep, Brown Slip, Mr. Pancake, The Merchant, Strutter
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but then sweaty.

WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda

THE THANG:
A short Mosey to the hill.

MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.

ANNOUNCEMENTS:

COT:

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Sandbags and Sprints

AO: the-castle
Q: hambone
PAX: Chunks, The Merchant, StepBro
FNGs: None
COUNT: 4
CONDITIONS: buggy

WARMUP: pickup sandbags

THE THANG: 1 lap with sandbags and merkins

Carry sandbags while others squat, deadlift, and blank

Suicides with burpees

MOLESKINE: i was seeing stars at the start of the sprints. I knew it was gonna be fun.

ANNOUNCEMENTS:

COT:

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Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

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Momentum

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, The Merchant, Malibu, Stubs, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: A comfy 20

WARMUP: Mosey to the church.

THE THANG:

Pax lined up at the center stretch of parking spaces (20 of em).

Round 1: Bear crawl up 2 spaces, Crawl Bear back 1. Lunge up 2 spaces, Backwards lunge back 1. Repeat until you get it the end of the parking spaces.

Ab circuit: 20 BBSU, 20 Flutter Kicks IC, 20 LBC, 30s plank

Round 2: Sprint up 2, politician back 1. Broad Jumps up 2, backwards hops back 1. Repeat until you get to the end of the parking spaces.

Repeat Ab Circuit

Round 3: Repeat Round 1

Repeat Ab circuit

Round 4: Repeat Round 2

Repeat Ab circuit

Mosey back to playground for PlankUp Ring of Fire to 5.

MOLESKINE: Never ran to the church to workout before… fun little field trip :slightly_smiling_face:

ANNOUNCEMENTS: Leanpax, Franklin Biscuit Run, Franklin Dad Bowl coming up Stubs to post some more info!

COT: Momentum is key. 2024 was a tough year for me. Lots of set backs that felt like they kept on coming. Trying to get ahead now in 2025. What’s most important in times like this is that for every step back life gives you, you have to stand yourself up and take at least two more forward. Might mean you have to change the way you move, but if you keep pushing forward eventually you get to the goal and you’re stronger because of it. Keep the momentum going Pax… keep pushing forward!