Tag: Winona

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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

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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

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Pistol Pete!

AO: detention
Q: Grape
PAX: Black Lung, Winona, EZ-Go, Pedialyte, Works for a Guy, Movin On Up, Mistah Mistah, Michael Freiburg, Deep State, Natural Ice, Matador
FNGs: None
COUNT: 12
CONDITIONS: doesn’t get better than this in Nash

WARMUP: SSH, WMH, LBAC, Moroccans

THE THANG: in honor of Pete Sampras’ first grand slam title on 9/9/1990, we did a bunch of running and burpees

S- 14 suicides
A- 90 Alabama prom dates
M- 64 merkins
P- 15 prison cell merkin burpees
R- 30 regular burpees
A- 40 ab thrusters
S- 45 SSH and 44 squats

5 MoM

ANNOUNCEMENTS: 9/11 and 9/14 convergences

COT: prayers for Mistah Mistah’s friend, for Natural Ice interview, for EZ-Go’s sick household

:grapes:

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Nobody said it was EZ (Go)

AO: detention
Q: EZ-Go
PAX: Average Size, Works for a Guy, Topanga, Mistah Mistah, Donkey Hammer, Grape, Accounts Receivable, Winona, EZ-Go, Pedialyte, Deep State, Movin On Up, Old Maid, Pound Puppy
FNGs: None
COUNT: 14
CONDITIONS:
Average August

WARMUP:
Broga Flow: cobra, downward dog, right hand right foot/right hand stretch upward, warrior 1, rinse and repeat on left side

THE THANG:
*grab a coupon

Block work:
50 – squats
40 – block rows
30 – block mercs
20 – triple arm killers
10 – 8 count bb
5 – bubkas
Repeat x2

CrossFit Lyon Workout :woman-lifting-weights::
5 rounds:
10 squat cleans
10 thrusters
10 burpee chest-to-bar pull-ups

Mary:
*Choose your own adventure
2 min 6 inches
20 WW1
1 min low plank
20 Supermans
20 WW1
20 1-leg Alabama prom dates

MOLESKINE:
Big crew, big sweat, big gainz!

ANNOUNCEMENTS:
cruelhall Convergence with handsomizer on Sept 6 at Geodis
gullivers-travels-challenge is alive and well

COT:
Kids back in school, prayers for new school year
Praise for Average Size new job!

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Endless Summer Vibes

AO: detention
Q: DintyMoore
PAX: Accounts Receivable, Pedialyte, Movin On Up, Winona
FNGs: None
COUNT: 5
CONDITIONS: Soupy (Pennsylvania Dutch term for thick/heavy)

WARMUP:
5 Inchworm Merkins
10 Imperial Soldiers
10 Bushwackers
5 Good Mornings

THE THANG:
Thang 1 –
100 Air Squats
80 Dips
60 LBCs
40 Merkins
20 Lunges
10 Pull-ups
20 Lunges
40 Merkins
60 LBCs
80 Dips
100 Air Squats

Thang 2 –
DORA
100 curls
200 American hammers
300 coupon press
200 Supermans
100 coupon swings

MOLESKINE:
Free workouts are better than paid workouts

ANNOUNCEMENTS:
brewsday tomorrow at 12South Taproom

YHC will be back for cruelhall on Friday

gullivers-travels-challenge ongoing and 80% still attainable but time is running out.

COT:

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7/26/24

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Cal Worthington, Donkey Hammer, Focker, Mistah Mistah, Pedialyte, Topanga, Winona
FNGs: None
COUNT: 8
F3 Backblast 7/26/24

Warm Up
Side straddle hops
Yoga stretches
10 Burpees

Indian run down to Ellington and back
Grab blocks head to pavilion

Tabata Workout
4 sets / 4 cycles
1. Box jumps
2. Kettle bell swings
3. Curl to press
4. Iron crosses

Back up to parking lot for sprints.
4 sets of:
-sprint down
-Bernie back
-5 atomic merkins

Mary
Round robin fave core exercises.

Moleskin
Lead like Jesus did….as a servant.

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Double Nickel Next Level

AO: detention
Q: Wedding Singer
PAX: Spinal Tap, Winona, Deep State, Topanga, Focker, Average Size, EZ-Go, Accounts Receivable, Donkey Hammer, Movin On Up, Works for a Guy, Wedding Singer
FNGs: None
COUNT: 12
CONDITIONS: No Rain!

WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo

SSH x 55
T-Ups x 5 each side

THE THANG:
Mosey to shed for coupons

11 Blockees
Lap

11 Blockees
22 4-count Flutters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap

11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap

Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!

Store coupons (at least those that we didn’t crush to powder on our bare hands!

Mosey to wall for a short minute of Balls to the Wall

Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.

MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)

F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.

ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details

COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.

Stay strong and keep singing
Wedding Singer

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Feel the Pump

AO: detention
Q: Focker
PAX: Movin On Up, Pedialyte, Esposa, Topanga, Matador, Deep State, Mistah Mistah, Winona, Pound Puppy, Average Size
FNGs: None
COUNT: 11
CONDITIONS: Just how I like it

WARMUP: various stretches

THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers

Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted

Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2

60sec plank
Return blocks
Mary

MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late

ANNOUNCEMENTS: none!

COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication

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U.S. Open

AO: detention
Q: Grape
PAX: Accounts Receivable, Deep State, Donkey Hammer, Esposa, Mistah Mistah, Movin On Up, Winona, Works for a Guy, Pound Puppy, Lockjaw
FNGs: 1 Lockjaw
COUNT: 11
CONDITIONS: a little warm for sleeves

WARMUP: normal shoulder burner:

20 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 OH Press
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R

THE THANG: Mosey to the hill and fake like we’re going to climb the hill all morning, then mosey to the shed to get some coupons

Practice hitting BOMBS
Blockees- 25
OH Press- 50
Merkins- 75
BBSU’s- 100
Squats- 125

Mosey

Work on throwing DARTS
Dirkins- 25
APD’s- 50
Regular squats- 75
Thrusters- 100
SSH- 125

Mosey

Just enough time for a short PUTT
Pulls- 5
Unders- 5
Thrusters- 5
T-Ups- 5

ANNOUNCEMENTS: hunger games coming up

COT: prayers for the PAX

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#Cruellhall is a prison

AO: cruelhall
Q: Donkey Hammer
PAX: Works for a Guy, Topanga, Cal Worthington, Michael Freiburg, Focker, Matador, Berry Brooks (ATM), Esposa, blackwidow, EZ-Go, Winona, Pedialyte, @mistamista
FNGs: None
COUNT: 14
14 strong were out for my first day as AOQ at cruelhall. Great morning to get out and sweat with you guys.

CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout

WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.

THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish

MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.

ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench

COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.