Tag: Vector

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Respects win headcount

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Tim the Toolman, Sherlock, Young and Restless
FNGs: None
COUNT: 6
CONDITIONS: early spring chill

WARMUP: none

THE THANG:
– mosey to bridge
– Bear crawl across bridge and lunge walk back
– Dora at playground :
– 100 pull ups, 200 fire hydrants, 300 windshield
wipers
– Run: the drop office circle at the school

ANNOUNCEMENTS:
– night moves Thursday

Prayers:
– chunks first day of new job
– Vector travel to Brazil and back

Guest appearance: SalPal , Chunks , Salami

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Animal Movements

AO: bomber
Q: DintyMoore
PAX: hambone, CubCadet, Vector, Chunks, Crawlspace, Puzzlah, Pep, Michelin Man, Papa Bear, Poppa Lock, Salami
FNGs: None
COUNT: 12
CONDITIONS: Near perfection

WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins

THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.

Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins

Animal 5 and 6
Duck walk :duck:
Donkey Jumps đź«Ź
10 merkins

Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins

Bear Crawl :bear:
T. rex :t-rex:
10 Merkins

Mosey back to start X for Mary – pit stop for extra merkins and dips.

MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.

ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week

COT: Always a pleasure to lead, SYITG

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Texas Independence Day 2025

AO: westeros
Q: sooner
PAX: Pep, Vector, Papa Bear, Grape, Michelin Man, Young and Restless, Natural Ice – CBO, Tim the Toolman
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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A Day of Celebrations

AO: bomber
Q: Firefox , Pole Dancer
PAX: Vector, Black Lung, Tim the Toolman, CubCadet, DintyMoore, Puzzlah, Pep, Poppa Lock
FNGs: None
COUNT: 10
CONDITIONS: Arctic

WARMUP: Pole Dancer led us in some active warm-ups:
– 50 SSH
– A skips
– B skips
– Zombie walks

THE THANG: Pole Dancer and YHC could not decide which Feb. 21 national day to celebrate; so, we celebrated all of them.

Thang 1: Sticky Buns Day
To celebrate National Sticky Buns Day, YHC had us do a bit of leg and bun work. PAX did the following circuit as many times as they could within our allotted celebration time. Everyone finished 2, some were about done with their 3rd when we called time.
– Iron Mikes (20x/side)
– Bulgarian Split Squats (20x/side)
– Jump Squats (20x)
– Raised Alabama Prom Dates (20x, with feet elevated on a bench)
– Bear crawl around the circle behind McCabe

Thang 2: Grain-Free Day
To celebrate National Grain-Free Day, Pole Dancer had us do a number of exercises that looked familiar but were ultimately worse. After each set, we ran a bernie around the circle
– Navy Seal Burpees (merkin, knee tuck, merkin, knee tuck, merkin) – 25x (but many shortened to 20 because, wtf)
– Deep Squat Star Jumps – 25x
– Something else, I forget

Thang 3: Caregiver’s Day
To celebrate National Caregiver’s Day, YHC had us partner up. First 1 PAX did sit-ups while the other held feet in a high plank position. We did this for 50s and then swapped. We did 2 rotations of this and then switched to Partner Decline Merkins. 1 PAX held the feet of the other who did merkins for 50s and then swapped. 50s is a long time, y’all.

Thang 4: Boiled Peanuts Day
Pole Dancer was unfamiliar with boiled peanuts and other things we eat here in the South (if we’re not allergic to peanuts). He led us in a number of Southern-themed exercises, with a short jog to the parking lot in-between.
– Carolina Dry Docks
– Alabama Prom Dates
– Hello Dolly’s
– Ragin’ Cajuns (elbow-to-opposite knee crunches)

MOLESKINE:
– Definitely was fun collaborating with Pole Dancer on this!
– Much discussion of the Tomb Raider-esque amalgamation of YHC and Pole Dancer. Vector called it pornography.
– So cold.
– If you want to do a Co-Q mash-up with another of our respected brethren, send me a DM! We’ve got a couple others lined up for the spring.

ANNOUNCEMENTS:
– Saturday Breakfast Q at Focker’s
– Game night next Friday
– Other things that are on the calendar

COT:
– Much gratitude

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

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That-workout-from-Friday redux

AO: westeros
Q: CubCadet
PAX: DintyMoore, Vector, bluemule, Pep, SalPal, Spinal Tap, Michelin Man
FNGs: None
COUNT: 8
CONDITIONS: Brisk 32 but manageable

WARMUP: 25 SSH, WMH / GM OYO, mosey around the big field (on the pavement)

THE THANG: Yeah, I stole my own workout from Friday / Bomber. Modified it slightly to make it less confusing (based on anonymous feedback)

– Endzone: 5 SSH
– 10 yard line: 10 burpees
– 20 yard line: 20 WW1
– 30 yard line: 30 mountain climbers
– 40 yard line: 40 merkins
– 50 yard line: 50 squats
– 40 yard line: 40 ski jumpers
– 30 yard line: 30 American Hammers
– 20 yard line: 20 box jumps
– 10 yard line: 10 wide arm merkins
– Endzone: 5 SSH

Rinse / repeat in reverse order

Travel between yard lines as a group was half bear crawl / half lunge worms (lunge, lunge, inchworm forward, 2 merkins, inchworm back up)

Sprint length of the “field” – 1x

Mary – round robin, 25 reps each exercise for 8 minutes

Playlist as also a recycle: Super Bowl Halftime songs.

MOLESKINE: Things I learned today:

– DintyMoore is alive
– SalPal was 12 in 2011
– Prince was the greatest SB halftime act. Ever.
– Coffee at Dose is pretty cool (#lovingmysabbatical)

ANNOUNCEMENTS: Congrats to those who finished Leanpax. Check slack for details on Brewruck and Night Moves coming up.

COT: Prayers for:
– People and critical care / research institutions impacted by government budget cuts, and struggling with uncertainty.
– Vector and family over his Mother’s passing
– Michelin Man dealing with some back issues (and our gratitude that he came to hang with us)
– SalPal dealing with some leadership challenges / change at work
– Intentions in our hearts.

Grateful for the opportunity to lead.

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Someday We’ll All Enjoy Running, But Not Today

AO: westeros
Q: Hair Band
PAX: Chunks, Grape, Tim the Toolman, DintyMoore, Michelin Man, Pep, SalPal, Son of Red Skull, Red Skull, Young and Restless, bluemule, CubCadet, Sherlock, Vector
FNGs: None
COUNT: 14
CONDITIONS: a bit chilly, a bit damp

WARMUP:
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
High knees
Butt kicks

THE THANG:
Mosey to parking lot hill
2x 50% sprint up hill, jog down
2x 75% sprint up hill, jog down
2x 90% sprint up hill, jog down

3 Sets
20 Squat jump with knee tuck (40 drop squats as modification)
50 Iron mikes (25e)
15 merkins
Hard sprint up hill (85% effort), jog down (30-40% effort)

In cadence squats on Hair Band count

Mosey to jungle gym for as many rounds of
25 pull ups and running a lap around the drop off circle as possible

MOLESKINE:
A thought I had during the beatdown: how we, as individuals, approach a workout together is often a reflection of how we live our lives in relationship with others.

Another thing I learned today: if I see people shorting themselves in an exercise, it fires me up. I have more to say on this matter but it’s probably better I don’t.

Shoutout to DintyMoore for being a monster and raising his lactaid threshold this morning.

ANNOUNCEMENTS:
– AOQ Grow School coming to a saturday soon near you
– Spring CSAUP in the works
– Spring fling led by Natural Ice – CBO
– 4:13 Strong Dinner fundraiser April 24th

COT:
– health and wellness for friends & family, prayers & praises for employment

Rock on and don’t cheat yourself out of getting better,

Hair Band

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Filipino Friday

AO: bomber
Q: Firefox
PAX: Vector, Tim the Toolman, Crawlspace, CubCadet, Sherlock, Wet Wipes, Puzzlah, Pep, DintyMoore, Right Said
FNGs: None
COUNT: 11
CONDITIONS: Calm before the Snow

Having returned from 2.5 weeks in the Philippines, YHC queued up a playlist of Filipino/Filipino-American artists, equipped the PAX with 25lb bags of rice and led the mosey to the upper parking lot.

WARMUP:
20x SSH
15x FLBAC
15x RLBAC
15x Air Presses
15x Filipino Night Clubs

THE THANG:
Part 1: PAX split up into 2 groups of 5, each with a bag of rice. Groups did an indigenous peoples’ run around the parking lot, passing the bag of rice back to the last person, who would run it back to the front. In my group’s case, the pass was more of a toss. 2 laps around the lot.

Part 2: PAX split up into 4 groups of 2 or 3. Laying on the ground, PAX did a WWI to grab the bag of rice in front of them and then pass it back to partner, then getting up to reposition on the ground behind their partner to receive the bag of rice again. We did this down half the length of the parking lot and then did the reverse back to the starting point.

Part 3: In the same groups, 1 PAX held a plank while the other run the length of the parking lot, holding the bag of rice over their head. Second time through, we run half the length of the parking lot.

Part 4: Mosey down to the playground. PAX had to answer questions about the Philippines. We did reps of an exercise related to the answer. If anyone in the group could answer within a specified margin of error, 5 penalty burpees would be waived.

– 117 mountain climbers for the ~117 million people who live in the Philippines (+ five penalty burpees)
– 76 flutter kicks for the over 7600 islands in the Philippines (+ five penalty burpees)
– 124 plank jacks for the 124 islands in the Hundred Islands (at low tide) (+ five penalty burpees)
– 15 pull-ups (times 2 sets) for the 15 million people that live in Metro Manila
– 16 hanging leg lifts for the 16 Tennessees it would take to make up the population of the Philippines (+ five penalty burpees)
– 64 fire hydrants for the 64″ average height of Filipino men
– 61 dips for the 61 foot length of the longest recorded whale shark (+ five penalty burpees)
– 48 kick throughs for the differential between today’s low temperature and the low temperature in Manila

MOLESKINE: No bags of rice were harmed during this Q.
Also, YHC introduced “One More Thing” after Count-o-rama and Name-o-rama. Each PAX shared a word or sentence of gratitude to kick the day off on a positive and thankful note.

Also, also, our tunes were highjacked when my younger decided that 6am was a great time to be playing Chappell Roan on my Spotify account. Actual playlist below.

ANNOUNCEMENTS: Leanpax

COT:
– Safety for all those traveling and/or affected by fires and winter weather
– Many thanks to DintyMoore for his leadership as AOQ for the last year and change

It was an honor and pleasure leading y’all today!

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Start leanpax

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Hair Band, Grape, Young and Restless, Puzzlah, Salami, Black Lung, SalPal, Michelin Man, The Merchant, Tim the Toolman, DintyMoore, Blueprint, sooner, bluemule, Sherlock, Boomerang
FNGs: None
COUNT: 19
CONDITIONS:
Cold.
Did I already say cold?

WARMUP:
– imperial walkers
– Hillbillies
– Good mornings

THE THANG:
-trivia pep guardiola theme
– hold plank till right answer is called
– pax with right answer tells us how many burpees to do

– Dora:
– Timer : run the circle at the school drop off
– 100: pull ups
– 200: windshield wipers
– 300: fire hydrants

ANNOUNCEMENTS:
– JUICE day (?in place of brews day)
– Leanpax (bagels are processed food)
– Aoq bootcamp (coming quarterly)