Tag: westeros

Posted on

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.

Posted on

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:

Posted on

F&$# the DMV: Don’t Let The Gov’ment Steal Your Joy

AO: westeros
Q: Detective Pikachu
PAX: Salpal, Grape, Spinal Tap, Pep, DintyMoore, Vector, Tim the Toolman, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Zero Dark Thirty

WARMUP: Mosey to Clay Pit. Shuffle-run between bases
Grapevine-run between bases

THE THANG: Kickball!
Pax got one pitch. Fouls were outs. Every 3 outs = 10 burpees. At 100 burpees, Pax switched to squat jumps

Winner: Team 2
Play of the Game: Salpal throwing out Toolman to prevent a tie
Man of the Match: Spinal Tap for his honesty when thrown out

ANNOUNCEMENTS: lots of 2nd F events coming up. I think every Friday for the rest of the month has a 2nd F event. 3rd F challenge for November coming soon.

Posted on

Elden Ring George RR Martin Tribute

AO: westeros
Q: Natural Ice
PAX: Spinal Tap, Chunks, DintyMoore, Detective Pikachu, Supernova, Black Lung, Pep, Hayes Carll – Solo Cup, hambone, Salpal, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 12
CONDITIONS: Legendary

WARMUP: Pax skipped through the initial warm up tutorial and proceeded as Leeroy Jenkins straight to Stormviel Castle. In route Pax encountered ravenous rats, after a 10 burpee battle that resulted in our death and respawn at the Startdex.

THE THANG: Over 2 miles of running to the top of love circle and 110 burpies. We laughed, we cried, we did some pull ups, squats and dips, a dragon killed us with a meteorite. A typical day in the Lands Between.

Rannis Rise and Glintstone Dragon Adula were conquered. Pax gained the Moonveil Katana.
The journey to become Elden Lord is far from complete.

P2 TBD?

MARY: 3 minutes of straight WW1s

I am always honored for the opportunity to lead

Onward and Upwards
-Natty

Posted on

Bill of Rights

AO: westeros
Q: Grape
PAX: Chunks, Tim the Toolman, Red Skull, DintyMoore, Sherlock, Michelin Man, Natural Ice, CubCadet, Hayes Carll – Solo Cup, Pep, Black Lung, bluemule, Salpal, Vector, Samoa, Purple Haze, Just Work Out
FNGs: 2 Purple Haze, Just Work Out
COUNT: 18
THEME: The bill of rights was passed in congress 234 years ago, so we celebrated some of our rights and freedoms with an Americana playlist and an American BD

CONDITIONS: just right

WARMUP: long mosey (saw some nice houses) and some shoulder warmup

THE THANG: Right to assemble: Dora 234 (234 years ago)
234 squats
234 LBC’s
234 Jane fonda’s (117 each side)

Right to bear arms: ring of fire merkins, if out then hold high plank/squat/SSH

Mosey to bottom of hill

Right to a speedy trial: sprints on the hill

Mosey to startex

5MoM

ANNOUNCEMENTS: Octoburpee is almost here

COT: prayers for Purple Haze’s partner
Prayers for @salpal boss
Prayers for guys who haven’t come around in awhile

Posted on

Labor Day gains

AO: westeros
Q: DintyMoore
PAX: Chunks, DintyMoore, hambone, Pep, Salpal, Spinal Tap, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Clear and pleasant

WARMUP: 10 burpee buy-in, 25 SSHs, 25 Small Arm Circles, 25 Large Arm Circles, 20 LownSlow Squats

THE THANG:
Mosey to back of school for Progressive 11s
Burpees and Lt. Dans with travel including Broad Jumps, Bear Crawls, and Skips and extending one parking space for each exercise

Mosey to The Hill for Jacob’s Ladder x 7
– sprint to top of hill for a burpee, add a burpee on each trip

Mosey to StartEx with three burpees at each speed bump and three at the flag

MARY: Each PAX contributed one exercise for a full circle Mary

ANNOUNCEMENTS: #TheKnoll Launches tomorrow in Bellevue, Convergence for 9/11 on 9/9 at PW steps, Nashville 9th Anniversary Convergence at Titan on 9/13.

COT: Playlist – https://open.spotify.com/playlist/3aCkIvOaHydcaP80vWyfW6?si=7tBFAMr7RJ-OH3LGxtdTAw

Posted on

Bidding IronPax 2019 a Fond Farewell

Conditions: Tinge of Fall in the early morning air

Pax: BnB, Crablegs, Crawlspace, Cub Cadet, Drago, Harvey Updyke (QIC), Hi Viz, High Flyer, Preacher Man, Reveille, Salpal, Slim Jim, T Cell, Vector

14 pax finished off the 2019 edition of the IronPax challenge, with “Sugar’s Pick Your Poison”. After 4 weeks of beat downs, the pax expressed their simultaneous gratitude and disdain for our brothers in Greenwood through 45(+) minutes of dealer’s choice pain on the WEMS football field.

Disclaimer

Warm-o-rama

Run from meeting point (side note: hoping to have the official Westeros shovel flag up and running soon…) around the park, behind the school. Grab a regulation-sized coupon from the back of YHC’s truck, carry it down to one of the gridiron goal lines.

Thang

IronPax Week 4: “Sugar’s Pick Your Poison”

    • 3 ROUNDS FOR TIME OF THE FOLLOWING:
      • 100 cumulative: merkins and/or squats
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon swings and/or bonnie blairs
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon thrusters and/or traveling lunge steps
      • 100 yard out, 100 yard back coupon carry

Even starting the Main Event at 5:37, the above was more than enough to carry the majority of the pax beyond the 6:15 mark. We understandably lost a few pax around that point, but the majority pressed on until all 3 rounds were complete, and took pride in our collective accomplishment.

Mary

Toted the bricks back up the bleachers to the truck, and rode Beverley Hillbillies style back to the starting point for CoT.

COT/Announcements:

    • 09/27 – Bourbon & Bacon Fest – contact Crablegs for details.
    • 10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. AoM podcast interview is a good cliff notes.

Pleasure to lead each of you this morning, and to bid a fond farewell to our Greenwood-curated workouts for the next 11 months or so.

-Harvey

Posted on

Westeros? More like Winterfell, amirite

PAX: APGAR (FNG), Autotune, Blue Mule, Crab Legs, Crawlspace, En Fuego, Harvey Updyke (QIC), Hi Viz, Porcelain, Pumpkin Spice, Right Said, T-Cell, Trapper Keeper, Vector

Conditions: 18° and still frozen-over after the weekend snow

14 pax braved the cold this morning to earn their IronClad stripes. Pumpkin Spice and Porcelain showed up early for the pre-party, and the rest of the crew rolled in just in time for a brief disclaimer before setting off. Quick mosey around the west side of the park, halting in front of the school’s main steps.

WOR: Comprised of the exercises that would follow in the Thang, so as to give the Pax a memory cue when the inevitable “wait, what does the second B stand for again?” question arose:

  • SSH x20
  • Burpee x5
  • Overhead Press x10
  • Merkin x10
  • Big Boy Sit Ups x10
  • Squat x10

The Thang: Stink B.O.M.B.S.

Take the traditional BOMBS model (like Dora, just different exercises) and add some complexity with a hub-and-spoke model. Pax would start at the end of spoke #1 with one partner performing Burpees, while the other ran to the center of the Hub (the school steps), performed 40 SSHs, and ran back. Flapjack until the required cumulative reps at spoke #1 were complete, then move to spoke #2, and so on. Spokes would be the traditional BOMBS selection, but ambitiously doubled:

  • Burpee x100 (small lit parking lot behind western wing of school)
  • Overhead Press x200 (2nd base on the baseball diamond)
  • Merkin x300 (playground)
  • Big Boy Sit Ups x400 (small lit parking lot behind the eastern wing of the school)
  • Squat x500 (front of gymnasium)

After YHC explained the routine and fielded several follow up questions, the pax collectively moseyed to spoke #1 and began. Mumblechatter ensued, primarily revolving around how far the pax would actually get in the ambitious scheme. Some shaky handoffs followed, with some pax completing their burpees and passing their returning partner in the dark. However, after a spoke or two, the pax found their rhythm, traded their mumblechatter for grunting, and ground out all of spokes 1-3, and varying degrees of spoke 4 (albeit in the wrong location, but all’s well that ends well). With three minutes to spare, YHC called it and led the pax in a mosey back to the starting point. All 14 participants cranked out a quick 35 reps on squats (Pumpkin Spice nobly took an extra 10), allowing us to at least collectively make good on our goal of 500.

COT:

  • West Park will officially make its AO debut this Thursday, after a one week delay. It will be given a fancy name, so don’t miss out!
  • Welcomed FNG APGAR, a fellow resident with Crab Legs and church-goer with Pumpkin Spice.
  • Today we celebrate the life and legacy of Dr. Martin Luther King Jr., who struggled peacefully to bring racial equality and justice to this great country. More than 50 years after his untimely death, we’re still not fully there, but my hope is that the men of F3 will be a shining example to our communities for what true brotherhood and unity look like.

Much love,

Harvey

Posted on

That Sucked – Westeros 6/11/18

13 Pax at Westeros this morning

QIC – Reveille

Pax – Bad Boy, Third Person, Trapper Keeper, Hawkeye, Crawfish, Blue Mule, The Baptist, Porcelain, En Fuego, Right Said, Crab legs, and

Light mosey to the drop-off pad for WOR

  • x10 Windmills
  • x10 Bat Wings
  • x10 Merkins IC
  • x10 Imperial Walkers

Mosey to the soft, dewy grass for the “My daughter called me fat” workout

  • Circuit 1 (5 rounds)
    • x15 Shoulder Taps
    • x10 Merkins IC
    • x10 Merkins OYO fast as possible
    • rest
  • x10 8-count pushups
  • 7 rounds of “Lizzies” (burpees done like Liz Llorente)
    • 1 min on
    • 30 sec rest
  • Circuit 2 (2 rounds)
    • x20 Squats
    • x20 Jump Tucks
    • x20 Lunges
    • x20 Plank Jacks
  • Crowd Surfing!

Mule-paced mosey to AO to end with strecthing

Few notes: Tuesday 6-19 there’s an 8:00 pm meetup to send off 3 of our pax. Brew ruck registration is live. See Princess Aurora for details. Keep En Fuego’s wife in your prayers as she goes in for an outpatient procedure.