Tag: Works for a Guy

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Happy Accidents

AO: greenmachine
Q: Focker
PAX: Haggis, moneyshot, Works for a Guy, sooner, FeelTheBerns, Esposa, LorelaiG, Squints (DR)
FNGs: None
COUNT: 9
CONDITIONS: pleasant with a great view of the sunrise

WARMUP: Lots of hip flexor activation

THE THANG: mosey to the track where we did Noah’s Ark (duck walk, frog jump, gorilla walk, bear crawl, bunny hop)

100 m sprint 80 drydocks, 80 monkey Humpers, 80 leg lifts
200 m sprint 40,40,40
400 m sprint 20,20,20
200 m sprint 40,40,40
100 m sprint 80,80,80

MOLESKINE: “ running fast is the hardest workout”- FeelTheBerns
Like most workouts, we know Esposa wasn’t counting his reps since he was talking most of the time

ANNOUNCEMENTS: NA

COT: do justice, love kindness, walk humbly

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Happy Accidents

AO: greenmachine
Q: Focker
PAX: Haggis, moneyshot, Works for a Guy, sooner, FeelTheBerns, Esposa, LorelaiG, Squints (DR)
FNGs: None
COUNT: 9
CONDITIONS: pleasant with a great view of the sunrise

WARMUP: Lots of hip flexor activation

THE THANG: mosey to the track where we did Noah’s Ark (duck walk, frog jump, gorilla walk, bear crawl, bunny hop)

100 m sprint 80 drydocks, 80 monkey Humpers, 80 leg lifts
200 m sprint 40,40,40
400 m sprint 20,20,20
200 m sprint 40,40,40
100 m sprint 80,80,80

MOLESKINE: “ running fast is the hardest workout”- FeelTheBerns
Like most workouts, we know Esposa wasn’t counting his reps since he was talking most of the time

ANNOUNCEMENTS: NA

COT: do justice, love kindness, walk humbly

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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.

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May The Twoth Be With You… did that work?

AO: greenmachine
Q: Cowboy
PAX: Focker, Chunks, Black Lung, Betty Ford, moneyshot, Grape, NFT, Works for a Guy, t-cell, FeelTheBerns, Jumpstart (DR from Arkansas) , Humper F3 Knoxville,, Derik Deluca (Nutty Professor)
FNGs: 1 Derik Deluca (Nutty Professor)
COUNT: 13
CONDITIONS: The Best; Not too hot Not too cold, just right

WARMUP: SSHG, Good Mornings, WMH, Slow Squats, Marine Merkins (Demo)
Mosey to the Lipscomb amphitheater with a brief stop for pullups.
THE THANG: 50s 100s Lightening Round
Partner Up: Round 1: 50 DIDs: between you
Partner 1 box jumps up the steps x2
Partner 2 The exercise
Flip Flop
Round 2: 100 Palm Squats, Z chairs, Lunges P1 Runs P2 exercise
Round 3 Lightening Round AMRAP P1 Jumps x1 P2 Exercise FF
Mosey Back with the Indigenous Peoples Run to Star Deck
Mary: PAX dealer’s choice.

MOLESKINE:

ANNOUNCEMENTS: Natural Ice Games Night Saturday 5/4; Brews Day Tuesday 5/7 12 South Tap Room 4:30

COT: Prayers and Done

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Somebooty Will Be Sore

AO: middle-tooth
Q: Hair Band
PAX: Works for a Guy, monster biscuit, bluemule, Topanga, Cowboy, sooner, Michelin Man, Oatmeal, Toothless, moneyshot, Pole Dancer, Crawlspace, DrRupp
FNGs: None
COUNT: 14
CONDITIONS: threatening to pour

WARMUP:
Mosey on track
50 SSHs
Lunges
Moving WMHs
High knees
Butt kickers

THE THANG:
Take cones to field and set up

10 burpees buy in each round
Burnie to middle cone
20 iron mikes (per leg)
Burnie to far cone
30 drop squats
Burnie back
Hold plank til all in
Repeat x3

10 burpees buy in each round
Lung walk to middle cone
20 V-ups
Lunch walk to far cone
30 happy crunchy frogs
Squat walk to back
Hold plank til all in
Repeat x3

Mosey back to start-x, hold low squat for 2 minutes

MOLESKINE:

ANNOUNCEMENTS:
– brewsday was last night, success!
– Murder mile on the 28th, check greenmachine for deets

COT:
– everyone shared a prayer request, requests for work, being better parents, health of friends and family, losses in family, being more in the present

It is always a pleasure go come lead middle-tooth! Thank y’all for having me

Rock on,

Hair Band

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L.E.A.P. D.A.Y.

AO: greenmachine
Q: princessaurora
PAX: Breadsticks, Cowboy, Focker, Grape, moneyshot, Rocket Mortgage, t-cell, Topanga, Works for a Guy, monster biscuit, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Practically arctic juxtaposed with the balmy weather just days before

WARMUP:
Mosey to midfield for a little COP:
– SSH
– LBAC
– Randies
– Moroccan Night Clubs
– Fire Hydrants
– WMH

THE THANG:
Line up in the end zone for a L.E.A.P. D.A.Y. escalator. Each round, PAX perform exercise, Bernie to 50-yard line, and jog back. With each successive round, PAX are adding the next exercise on top of previous exercises before their runs.

Lunges x 10
– Eccentric Squats (3-ct down) x 20
– Apolo Ohnos x 30
– Plyo Jumps x 40

400m lap to shake the legs out, and then, in keeping with the day’s “extra” theme, perform final round with all four exercises one more time.

Moving into the upper body portion with the same format.

– Dive Bomber Merkins x 10
– Ab Thrusters x 20
– Y-Raises x 30

200m lap followed by an extra round of all three, then mosey to the pull-up bars.

Split into groups of three. One group calls ab exercise while they perform 29 pull-ups each as a team (modified for time, but not before t-cell, moneyshot, and YHC tested the original plan).

FIN

MOLESKINE:
Soundtrack consisted of bonus/hidden tracks through the years, and there were some real nostalgic gems in there.

Always a great group at greenmachine. Thanks to Focker for letting me take the reins on this extra day and for caffeinating us all. I might need to make GM a part of my routine.

ANNOUNCEMENTS:
Murder Mile – 3/28
Plankpril – 4/1-4/30

COT:
My BIL and his wife’s pregnancy
Haggis’s job search

PA out.

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What’s the name of the dwarf kingdom?

AO: greenmachine
Q: EZ-Go
PAX: Works for a Guy, FeelTheBerns, EZ-Go, Sherlock, Cowboy, Deep State, Black Lung, Esposa, Firefox, t-cell, moneyshot, Focker, monster biscuit, Betty Ford, Haggis
FNGs: None
COUNT: 15
CONDITIONS: Too hot for a hoodie

WARMUP:

10 Walk out push ups
20 Imperial walkers
10 Hillbillies
Willy Mays Hayes

THE THANG:
Our F3 fellowship had to deliver the Ring (bumper plate) to Mt. Doom. There were 4 stops on our journey with a weighted exercise at every station.

Rivendell – 3 reps for the elven kings
Pick up 15lb ring
IP run around track
– 3 mercs w ring and pass down
– Everyone mercs while we wait

Moria – 7 reps for dwarf lords
Pick up 15lb ring
IP run around track
– 7 ring presses
– Everyone mountain climbers while we wait

Gondor – 9 reps for mortal men
Pick up 25lb ring
IP run around track
– 9 ring squats
– Everyone air squats while we wait

Mt. Doom – 1 ring to rule them all
Pick up 35lb ring
IP run around track
– Overhead ring carry up bleachers
– Everyone burpees while we wait

MARY and Pippin:
Hold 6in until time

ANNOUNCEMENTS:
Last week of #leanpax!
Brewruck next Tuesday
Potential CSAUP at Greenmachine upcoming

PRAYERS:
Haggis job search
EZ-Go kids school change

Always a pleasure to be with this crew. Solid showing, solid effort, solid gainz!

Peace.
EZ

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Wake up, It’s The First of the Month

AO: greenmachine
Q: Goose
PAX: moneyshot, Cowboy, Black Lung, Sherlock, Betty Ford, Deep State, Works for a Guy, Topanga, FeelTheBerns, Movin On Up, t-cell, Hagus
FNGs: None
COUNT: 13
CONDITIONS: Frosty

WARMUP:
Forward Fold, Willie mays hays, Cherry pickers x2

THE THANG:
Indian Runs 2 laps

Adora: 300 squats and 300 LBC while partner runs to midfield.

100 yard lunge

Adora: 500 SSH while partner runs to midfield

Circle of Mary

ANNOUNCEMENTS: Tuesday Brewsday at the Capital View Juice Bar on Tuesday!

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No Abs

AO: detention
Q: DintyMoore
PAX: Focker, Topanga, Works for a Guy, EZ-Go, Deep State, Accounts Receivable, Movin On Up, Esposa
FNGs: None
COUNT: 9
CONDITIONS: Snowflakes ❄️

WARMUP: mosey to playground

WMHs
Arm Circles
Mountain Walkers
Knee to Elbow
Plank Toe Touches

Pull-Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

THE THANG: EMOM Blaster

6 min EMOMs + 2 down and back sprints after each exercise

45/15 Swings
45/15 Deadlift High Pull
45/15 Thrusters
30/30 Decline Merkins

ANNOUNCEMENTS: BrewRuck coming up after #leanpax, Prayers for @nancy

Thanks for the opportunity to lead. Good to be with you this morning

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Repetitions

AO: cruelhall
Q: Works for a Guy
PAX: EZ-Go, Esposa, blackwidow, Donkey Hammer, Works for a Guy, Topanga
FNGs: None
COUNT: 6
CONDITIONS: Moist

WARMUP: The usual suspects

THE THANG:

5 tricep thingamajigs (kinda had to be there but included dipping under a bar)

10 rows

15 WW1s

20 merkins

While one guy did double farmers carry from the rails to the parking lot and back

Once everyone did farmers carry, we did it again. Twice in all.

Then 7s on church hill w/ burpees and jump squats

@ezgo took care of Mary as I had to dip at 6:13

ANNOUNCEMENTS:

@esposa believes that three-year-old with diarrhea are the cutest thing on earth

Only a few weeks left of lean packs

We should all double down after a week off because of snow

I actually wasn’t there for this part so I’m not sure about others