Tag: Vector

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IYKYK

AO: westeros
Q: Chunks
PAX: Spinal Tap, Vector, CubCadet, DintyMoore, Puzzlah, Pep, Tim the Toolman, Papa Bear, bluemule, Salami
FNGs: None
COUNT: 11
CONDITIONS: NOT FOR THE WEAK. :cold_face:

WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes

THE THANG:

Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.

CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.

Without furth ado, time to attack Love Circle!

Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.

Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.

What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.

Finished with some ab work and broga.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Prayers for jobs and families

Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:

Always an honor to lead at Westeros.

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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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Trick or treat

AO: bomber
Q: Shy Guy
PAX: Vector, DintyMoore, Firefox, CubCadet, Papa Bear, Pep, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Spooky, approximately 50 degrees

WARMUP:
SSH
Tempo merkin
Tempo squat
Mosey
THE THANG:
Trick or treat: flip a frisbee, heads do 31 reps, tails do 13 reps. Carry coupon 20 yards, repeat until time
Exercises:
Squats
Merkins
V ups
Curls
Burpees
Lunges
Bus driver
Skull crusher
WWW sit ups
Thrusters
LBC
Jump overs

MOLESKINE:

ANNOUNCEMENTS:

COT:
Take care of the small things before they grow into big things
Gratitude

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Two pumpkins and ghoul chase

AO: westeros
Q: bluemule
PAX: Pep, Vector, SalPal, Papa Bear, Stuntman, preblast
FNGs: None
COUNT: 7
CONDITIONS:
Nashville winter dreary – overcast but not active rain

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Still called WESTeros

AO: westeros
Q: CubCadet
PAX: DintyMoore, Papa Bear, Juicy J (JBowman), Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 7 plus 1
CONDITIONS: Comfortable with a light drizzle

WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle

THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.

MOLESKINE: Difficult to mumble chatter when counting.

ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.

COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.

6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.

Grateful for these men and their friendship.

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Bomber burpee

AO: bomber
Q: Puzzlah
PAX: Pep, Vector, CubCadet, Wet Wipes, Tim the Toolman, SalPal
FNGs: None
COUNT: 7
CONDITIONS: very nice

WARMUP:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga

Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee

THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats

I forget how we cut the last 2 for time

Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin

Sprint
– Sprint half way and stride the rest of the path
– 5 rounds

MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal

ANNOUNCEMENTS: slack

COT: gratitude to respect our DR AOQ

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Just Warming Up

AO: westeros
Q: Shy Guy
PAX: Supernova, Young and Restless, Red Skull, Michelin Man, CubCadet, Sherlock, Vector, Right Said, Juicy J (JBowman), Detective Pikachu, Shy Guy
FNGs: None
COUNT: 11
CONDITIONS: Finally feels like fall

WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders

Line Toe Taps
4 ways x2

Strides

THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3

Backwards hill runs x4

Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds

MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs

ANNOUNCEMENTS:
They were announced.

COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health

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The Rise of WEIGHTSteros!

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Michelin Man, Pep, Tim the Toolman, Black Lung, bluemule, Chunks, CubCadet, Shy Guy, Spinal Tap
FNGs: None
COUNT: 10
CONDITIONS: Hot Guy Fall

WARMUP: Warm Up OYO. Ran a quarter loop around the park.

THE THANG: DORA

1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.

MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.

ANNOUNCEMENTS: Check the Natural Ice blast!

COT: Thank you for these guys, and good weather, and healthy bodies.

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Steely Balls

AO: bomber
Q: hambone
PAX: Pep, Tim the Toolman, Black Lung, Firefox, Vector, I know I’m missing 2
FNGs: None
COUNT: 7
CONDITIONS: too warm

WARMUP: hahah good one

THE THANG: weights in a circle

MOLESKINE: don’t do a backblast a week after the workout

ANNOUNCEMENTS: yep

COT: good one

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An incredibly fair workout

AO: titan
Q: Wolfpack
PAX: Pep, Chunks, Natural Ice, Tim the Toolman, CubCadet, Spinal Tap, SalPal, Cropduster, Vector, Radish
FNGs: None
COUNT: 11
CONDITIONS: Perfection

WARMUP: Mosey and the usual suspects

THE THANG:

Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.

Round 1

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Round 2

Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers

Sprint to Startex

MOLESKINE: “That was an incredibly fair workout” – SalPal

ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18

Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!

COT: Set goals. Take action. Be patient.