My Favorite Things

10 Pax this morning for an old school string of pearls beatdown.  Nothing fancy and nothing that hasn’t be done before, just some of my favorite things. 0530 hit and took a quick long mosey to the parking lot outside the gym. 25 SSH waiting on the 6. The Thang …

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I Can’t Feel My Fingers

3 Brave Lads braved Winter’s last beating, joining YHC on a clear but quite crisp 32 degree Dunwoody morning. And together, we forged on for ourselves and our fart-sacking brothers. Warm-O-Rama: (all IC)(x20) SSH, Imperial Walkers, Wind-Mills, Prisoner Squats, Stone Mountains (x10). Then we took a little mosey around the …

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Last Minute

So, last night I came home and noticed no Q for the H0.0ch this morning.  I have not lead a Friday work out yet, so I threw my hat in the ring.  I called on Jimbo to help with the warm up.  After his Noles won and moved on to …

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“This one time at band camp…..”

 

It was a cold morning but the band plays on! 5 PAX showed up ready to march to the beat of a different drummer. It was Skynyrd’s VQ so a little patience was needed by the PAX. A little hint was given, via the watercooler, that we were headed to Band Camp this morning. PAX may have been confused and concerned we’d be practicing our scales and marching in formation but that was not what Skynyrd had in mind.

Skynyrd called everyone to mosey down the parking lot. When we reached the end, we did an about face and retraced our steps back to the flag. A drop of the tailgate and a click on the phone screen set Band Camp in motion. Any true Southern Gentlemen has to appreciate the sounds of a true Southern Rock Band, Lynyrd Skynyrd! Merely two notes in, blasting from the ghetto blaster (not too loud so not to disturb the peace), PAX recognized the tune Gimme Three Steps. Skynyrd led PAX in a Jazzercise-esque routine of mosey in place, high knees, butt kicks, side straddle hops, merkins, arm circles, star jumps, cotton pickers, and goof balls, until the melodic tune faded away. This dance was a sight to behold!

The Thang

Now that we were warmed up, we grabbed our instruments (exercises bands…get it? Band Camp?). We proceeded to partner up and perform 100 reps of biceps curls, triceps extensions, x-band high pulls, and shoulder presses. While one partner moseyed about 200 yards, the other was on the band. Each partner contributed to completing the reps. We felt the burn and got swole!

Next was a mosey to the turf field for Band Camp 6-Pack Blackjack! We performed LBC’s and American Hammers on opposite sidelines. The rep number equaled 21 when both sides were combined. Well…actually…it was more like 42 as all exercises were completed in a four count. All PAX got beach-ready just in time for spring break right around the corner.

COT/Moleskin

As all great camp experiences do, this one came to an end as we ran out of time. We moseyed back to the flag for the COT. We prayed for comfort for Bengal’s and Skynyrd’s families who recently lost loved ones. We asked for blessings for Dash, his son, and his dad who’ll be braving the AT this weekend. We prayed for continued success of Firehouse and all PAX in our community.

Dash and his picnic basket did not disappoint. Coffeeteria time was relaxing and rewarding like the amber blaze of a campfire at the end of a long day. Tales were embellished and told. Heroics of yesteryear were shared and celebrated. Before long, the sun came up in the east and another great F3 morning was upon us. We extinguished the Coffeeteria Campfire with remnants of our tin(ish) cups. We bid our farwells and happy trails, rolled up the shovelflag and road off into the sunrise.

Blessings…and Go Dawgs!
Skynyrd

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Kodiak Invasion

There once was a group named Kodiak Down from the North did they attack With coffee to pour And smiles galore Good chatter and high spirits they didn’t lack There once was a man named Crack Who said that warm-ups be whack But I don’t agree And though Crack we …

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TLTW&W East

5 PAX to start and 6 PAX to finish for a cool start to a Wednesday morn.  YHC had something totally different in mind for our #beatdown today, but called an audible based on the PAX at hand.  They looked hungry for a challenge so I channeled my inner Crack or …

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Little Bit of Mary

17 men showed up even though it was cold and windy! Welcome Ariel (Brian FNG)! When I was entering Ariel’s name into the system, I asked “How do you spell Ariel?”…he knew exactly how to spell it! So, the name fits! He is known to dress up as a mermaid …

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SWEET SEVENTEEN PARTY

Seventeen Pax with five FNG’s able to escape the seductive grip of our collective fartsacks this cold and windy morning!!! Warmup: Quick Mosey around the blacktop followed by: SSH 15x On Your Six Toe Touch – Four Count – 8x Squats – 12x Bearmuda Triangle: Three stations setup in a …

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Run the Jewels (Not JOULES!)

It was a cold and windy morning in the gloom, which prompted many a-fartsack as 13 intrepid PAX joined YHC for a Wednesday beatdown at the Kodiak. Sticking stubbornly to YHC’s theme of each workout being based on hip-hop artists, today was Run the Jewels day. A hip-hop supergroup made …

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