Tag: Uncle Jerry

Posted on

Get it

AO: detention
Q: Winona
PAX: Accounts Receivable, Deep State, Donkey Hammer, EZ-Go, Topanga, Uncle Jerry, Works for a Guy, Pedialyte
FNGs: None
COUNT: 9
CONDITIONS: 50 and clear

WARMUP: stretches

THE THANG: run to the Ag center
7s up the driveway
Burpees bottom and WW1 top
Run the loop
Stop and push out 50 merks
Run the loop
Stop and squat 100
Run the loop
Stop and 50 flutters
Run back to the playground
5 sets
5 pull ups, 20 squats, 10 V ups
Sprints
Core wrap up

MOLESKINE:

ANNOUNCEMENTS: turkey trot

COT:

Posted on

270 to Win

AO: detention
Q: EZ-Go
PAX: Works for a Guy, Accounts Receivable, Winona, Movin On Up, Donkey Hammer, EZ-Go, Matador, Mistah Mistah, Uncle Jerry, Deep State, Pedialyte
FNGs: None
COUNT: 11
CONDITIONS: Easy, Breezy, Beautiful

WARMUP:
Trump Twists
Kamalalunges
26 4ct American Hammers

THE THANG:
*Grab a block
The electoral college is a key tenet of the system of American government. In order to understand it, you must experience it. And experience it we did.

For each BLUE state – BLOCK SQUATS
For each RED state – MERKINS
For each SWING state – BURPEES

Alabama: 9 merkins
Alaska: 3 merkins
Arizona: 11 burpees
Arkansas: 6 merkins
California: 54 squats
Colorado: 10 squats
Connecticut: 7 squats
Delaware: 3 squats
District of Columbia: 3 squats
Florida: 30 merkins
Georgia: 16 burpees
Hawaii: 4 squats
Idaho: 4 merkins
Illinois: 19 squats
Indiana: 11 merkins
Iowa: 6 merkins
Kansas: 6 merkins
Kentucky: 8 merkins
Louisiana: 8 merkins
Maine: 4 squats
Maryland: 10 squats
Massachusetts: 11 squats
Michigan: 15 burpees
Minnesota: 10 squats
Mississippi: 6 merkins
Missouri: 10 merkins
Montana: 4 merkins
Nebraska: 5 merkins
Nevada: 6 merkins
New Hampshire: 4 squats
New Jersey: 14 squats
New Mexico: 5 squats
New York: 28 squats
North Carolina: 16 burpees
North Dakota: 3 merkins
Ohio: 17 merkins
Oklahoma: 7 merkins
Oregon: 8 squats
Pennsylvania: 19 burpees
Rhode Island: 4 squats
South Carolina: 9 merkins
South Dakota: 3 merkins
Tennessee: 11 merkins
Texas: 40 merkins
Utah: 6 merkins
Vermont: 3 squats
Virginia: 13 squats
Washington: 12 squats
West Virginia: 4 merkins
Wisconsin: 10 burpees
Wyoming: 3 merkins

Then MARY:
270 to win – 30s increments of low plank, right side plank, left side plank, six inches, and v-ups until 270 s had elapsed

MOLESKINE:
What an educational experience we all had. I feel so prepared for the election tomorrow!

ANNOUNCEMENTS:
Tennessee Tussle and F3 Half Marathon this weekend

COT:
Pray for our leaders (Romans 13)

Always a pleasure, thanks for allowing me to lead.
-EZ

Posted on

Stages of Labor

AO: cruelhall
Q: Focker
PAX: EZ-Go, Fortran, Young and Restless, Pedialyte, Uncle Jerry, Donkey Hammer, Pound Puppy
FNGs: None
COUNT: 8

WARMUP: stretching to loosen our pelvis

THE THANG: in light of the impending birth of my second son, we wanted to experience what childbirth is like for our wives

Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min between each.
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
Dilation 6-8 cm
Every PAX takes turns doing 6,7,8 pull ups. PAX waiting are doing lt dans—>monkey humpers—>Alabama prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute low plank rest
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
10 parking lot sprints

Placenta delivery (the forgotten child)
10 burpees

MOLESKINE: I think we can all say to the mother’s of our children that we now know exactly what they went through. Lots of great mumblechatter and birth stories shared. This may have been my Sistine Chapel of workouts in terms on intentionality

ANNOUNCEMENTS: please see Slack for full breakdown

COT: prayers for Pound Puppies’ wife as she recovers from surgery. Young and Restless and his earnest desire for children (love the vulnerability in sharing something like that so thank you man)

Posted on

Reduce, Reuse, Recycle

AO: detention
Q: Focker
PAX: Topanga, Mistah Mistah, Matador, Movin On Up, Uncle Jerry, Pedialyte, EZ-Go, Winona, Accounts Receivable
FNGs: None
COUNT: 10
CONDITIONS: Almost long sleeve time

WARMUP: SSH, squats, dive bombers

THE THANG: grab coupon
Tabata work. 50 sec on, 10 off.
3 rounds of each exercise group then run top loop
Round 1: thrusters and flutter kicks
RUN
Round 2: rows and WW1
RUN
Round 3: swings and heel lifts
RUN
Round 4: burpee jumps and planks
RUN
Round 5: curl to press and crunchy frogs

MOLESKINE: mid to low Mumblechatter today due to progressing core difficulty noted. Lots of gas passing also due to core work

ANNOUNCEMENTS: Chili time on 10/20! See slack ^^^for details

COT: prayers for traveling, prayers for Esposa to be back soon (we all miss you), prayers lifted for those who were in the hurricane path

Posted on

Better later than never backblast

AO: detention
Q: Donkey Hammer
PAX: Cal Worthington, Deep State, EZ-Go, Movin On Up, Mistah Mistah, Michael Freiburg, Pedialyte, Topanga, Uncle Jerry
FNGs: None
COUNT: 10
CONDITIONS: 68 degrees, 90% humidity – moist

WARMUP:
W/u:
ssh, high knees, loop

Mobility work:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee,l)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Wall sit with block, rows, bubkas x 3 rounds
Alt block merkins, block lunges, pull ups x 3 rounds
Block thrusters, squat jumps, block dips x 3 rounds
Return blocks
underhand rows x 25
Hanging knees to chest x 10

MOLESKINE:

ANNOUNCEMENTS:
nashville-half-marthaon
October 26 marathon- Nashville Half Marathon
November 9 half marathon – F3 Brentwood
November 30 trail half marathon- Fiery Gizzard

COT:
Welcome back, Cal Worthington. Always great having you back in the Shire. Have fun at Disney.