Tag: Works for a Guy

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The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA

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Groundhog Day All Over Again

AO: detention
Q: EZ-Go
PAX: Esposa, Michael Freiburg, Deep State, Donkey Hammer, EZ-Go, Fortran, Topanga, Works for a Guy, Young and Restless, Peabody
FNGs: None
COUNT: 10
CONDITIONS:
First Spring

WARMUP:
50 SSH
50 air squats
50 shoulder taps
50 air presses

THE THANG:
3 rounds, 4 stations around the “clock” in parking lot
2 min on, 15s off
3:00 – block merkins
6:00 – block triple arm killers
9:00 – block squats
12:00 – block flutters

*6 more weeks of winter!
Burpees during “I Got You Babe” by Sonny and Cher

MOLESKINE:
We celebrated Groundhog Day over and over again, inspired by both the holiday and the classic movie of Bill Murray fame. Songs inspired by time was our soundtrack:
https://open.spotify.com/playlist/7IrKx0bXGtTUsCtOPDhApr?si=ZQwhwAClT3GbDpLBlbFTUA&pi=9LNlyRfZRXeuv

ANNOUNCEMENTS:
Leanpax ends Sunday!

COT:
Prayers for health and healing were shared.

Great work boys, always a pleasure!
-EZ

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CCM is all around us

AO: greenmachine
Q: Focker
PAX: Works for a Guy, Good Morning America, Firefox, moneyshot, Cowboy, Betty Ford, Esposa, Grape, Canned Heat, Sherlock, Steak Knives, LB
FNGs: None
COUNT: 13
CONDITIONS: hot, comparatively

WARMUP: various stretches while the PAX were educated about the start of CCM in the Jesus Movement of the 60s and 70s with even artists like Bob Dylan taking part in CCM’s early formation. Describing how CCM really encompasses lots of genres and not just soft rock/pop.

THE THANG: mosey to hill.
Every PAX takes turn running up (Bernie style) while group does various waiting exercises (squats, merkins, SSH, prom dates, heel lifts). Q took time to describe formative artist Keith Green as well as early CCM theme of adventure/excitement (as manifested by “Go West Young Man” by MWS and “Great Adventure” by SCC)
Mosey to football field
10 yard crab walk
10 Burpees
20 yard bear crawl
20 Squat jumps
30 yard lunges
30 WW1
40 yard broad jump
40 Flutter kicks
50 yard sprint
50 Merkins
Back down the ladder
Mosey back to start and dealer’s choice Mary

MOLESKINE: #mumblechatter consisted of “I haven’t heard this” Grape or “man I haven’t heard this since high school” Cowboy or just good ole silent adoration.
Genuinely thank yall for indulging me today. These are the formative songs of my youth (and current life TBH)

ANNOUNCEMENTS: leanpax

COT: prayers lifted for selflessness, Grape and his wife in time of uncertainty, and Cowboy and his best friend in his season of cancer

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First Friday

AO: cruelhall
Q: Accounts Receivable
PAX: Accounts Receivable, Donkey Hammer, Esposa, Mistah Mistah, Pedialyte, Works for a Guy, Young and Restless, @hayes
FNGs: None
COUNT: 8
CONDITIONS: clear / 38

WARMUP:
Side straddle hops, yoga stretches, sumo squats,
Imperial Walkers, Michael Phelps

THE THANG:
Mosy around school and grab coupons.
Head to Winston (church next door) for 11’s.
Kettle bells swings with block at bottom
Burpees at top
Leaders plank for the six

Return coupons and grab some bar for corncob rows.
4 sets of 10 reps

Back to parking lot for sprints.
6 sprints with 5 atomic merkins in between

Circle up for Mary and perform round robin core exercises until time.

MOLESKINE:

ANNOUNCEMENTS:

COT:
Prayers for transitions back into work and school.

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Soft Start New Year 2025 – Lovin’ The Loop

AO: detention
Q: Cowboy
PAX: Esposa, Deep State, Donkey Hammer, Accounts Receivable, Movin On Up, Pedialyte, Works for a Guy, Matador
FNGs: None
COUNT: 9
CONDITIONS: Balmy , Warm for a December Day

Disclaimer,
WARMUP: SSH, Baby Arm circles front and Back, Air Press, Squats, Good Mornings, WMH, Imperial Walkers, High Knees, Butt Kickers, Fire Hydrants, Baryshnikov Squats,
Capri Lap around the Loop
Some Parking Lot Work: Sprint 50%, Sprint 75%, Skip there a back, Bernie

THE THANG: Paired Up Dora
As a Pair do 100 Merkins, 200 Little Baby Crunches, 300 Air Press Squats. With Loop Lap at each Quarter of Each Round.
As a Pair do the exercise together and at quarter completion of that set run the Loop in opposite directions. (ie at 25, 50 75 of 100s; 50,100, etc of 200s)
5 Slap Merkins where you meet on the Loop. Return. Finish set.

Parking Lot Shuffle between Cars, 5 Burpees at the end.
Mary: 10 Fire Hydrants, 10 Donkey (Hammer) Kicks

MOLESKINE: This week feels like 2025 has already started. It is a soft start to the New Year.

ANNOUNCEMENTS: Lean Pax Starts 1/6, Convergence at Titan Wednesday am 6:00, JuiceDay (alternative to BrewsDay during leanPax) 1/7.

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Cutting Coupons

AO: cruelhall
Q: EZ-Go
PAX: Michael Freiburg, Donkey Hammer, EZ-Go, Works for a Guy, Esposa, Pedialyte
FNGs: None
COUNT: 6
CONDITIONS: 90% precipitation

WARMUP: Broga Flow

THE THANG:
Block work
50 – block squats
40 – block rows
30 – block merkins
20 – triple arm killers (tricep press, shoulder press, bicep curl)
10 – 8 count block bodybuilders
5 – alternating block merkins
5 sprints
Rinse and repeat

10 minute AMRAP
10 block squat cleans
10 block thrusters
10 burpees

Mary
2 minutes of WW1

MOLESKINE:
Great way to burn those Christmas calz. And welcome back Esposa, great to see those white knee socks gleaming in the moonlight again!

ANNOUNCEMENTS:
#leanpax starts Jan 6, be prepared…
New Years #convergence at the Parthenon

COT:
– Pedialyte sister had seizure on Christmas
– Esposa friend killed in Mexico
– Michael Freiburg prayers for traveling mercies

Grateful as always for serve.
:v: EZ

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Repetitive Back and Forth Movement Will Not Back the HIM’s Spirit

AO: greenmachine
Q: SalPal
PAX: DintyMoore, Cowboy, moneyshot, Michelin Man, Shania, Works for a Guy, Canned Heat, Grape
FNGs: None
COUNT: 9
CONDITIONS: Yes

WARMUP: Mosey to Football field. Start with 5 BBSitups at endzone, bearcrawl to 10 yard line, 1 Lt. Dan, mosey back to endzone. Repeato, add 10 yards and 1 Lt. Dan each time (think bear crawl Agassi’s) until getting to the other endzone.

THE THANG: Same as warmup, except 5 burpees at the endzone and burpees every ten yards.

MOLESKINE: no music, lots of panting.

ANNOUNCEMENTS: Leanpax, NYD convergence, Juice-Day.

COT: Choose joy, do hard things, be a gift to others.

Sally out.

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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:

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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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CruelHall gets Handsome!

AO: cruelhall
Q: Freakonomics
PAX: Donkey Hammer, EZ-Go, Pedialyte, Matador, Mistah Mistah, Works for a Guy, Old Maid, Natural Ice, Spinal Tap, Cuban Missile, Freakonomics, Fortran
FNGs: None
COUNT: 12
CONDITIONS: dark and cool

WARMUP: SSH, Low and Slow Squats and Merkins, Little Baby Arm Circles, Willie Mays Hays and Good Mornings

THE THANG:
Handsomizer men on one line, CruelHall men on the other. Run to the center, 10 reps 2-man clap pushups. lunge back. Repeat 5 times for 50 push up reps total.

Start with 12 reps each of five exercises. Bicep curl (coupon), overhead press (coupon), overhead tricep extension (coupon), rows or pull-ups, squats (2 count). Run around the covered area, repeat with 11 reps. Run, repeat with 10, etc. Your Q got down to 7 reps.

Six minutes of Mary – somehow the most low-ab exercises I’ve ever done.

ANNOUNCEMENTS:
Nashville Chili Cookoff is coming up. Check 2ndf and with Natural Ice for details.
COT:
Old Maid family sickness and stress for mrs.
Pedialyte’s sister is expecting her second child at any moment!