Month: November 2023

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Gorilla Strength

AO: the-knoll
Q: G-string (Eli Kresta)
PAX: morning star, AAA, The Banker, Pebbles, DB, Wolfpack, Timber, G-string (Eli Kresta), V-Max
FNGs: None
COUNT: 9
CONDITIONS:
Crisp and clear

WARMUP:
Jog to @g-string truck since I pulled up late. Mosey to the Stop sign and back to the truck where we unloaded coupons. Suicides with alligator crawl to the first light and back, Murder Bunny to the second light and back, Gorilla run to the third light and mosey back.

THE THANG:
First three exercises were “Hero Style” (first team to finish, ended the exercise for all)
Three rounds:
-Teammate 1, run to first light then 5 burpees, proceed to second light and repeat, then third and repeat.
-Teammate A, 25 Floor-to-ceilings with coupon
(@g-string and @AAA were the heroes)

Two Rounds
-Teammate 1, Gorilla Run Suicides to all three lanterns
-Teammate A, Coupon overhead presses until teammate 1 returns.
(@Timber and @The_Banker were our heroes)

Mosey to the playground
Three rounds
-Teammate 1, 10 pull-ups
-Teammate A, Shoulder taps until Teammate 1 is finished
(@AAA and @g-string were heroes again)

Slowsey back to the lanterns and back to the playground
Two rounds of pull-ups to failure
Circle of pain: All PAX hold high plank while first PAX does 10 merkins. Then the next PAX does 10, and so on until all have done merkins while the rest plank.

MARY:
Two rounds of 15 4-count LBCs in cadence.

ANNOUNCEMENTS:
Holiday Brew Ruck
New Year’s Day Convergence

COT:
Prayers of thanksgiving but also healing memories for @pebbles youngest child’s 1st birthday.

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Cold Balls Warm Heart

AO: atlantis
Q: Natural Ice
PAX: Red Skull, Hair Band, Subway, Natural Ice
FNGs: None
COUNT: 4
CONDITIONS: 37F

WARMUP: SSH, Willy Mays Hays, and Good Mornings

THE THANG:

Traveling Tabata – 1 minute mosey and then 1 minute of an exercise. The goal was to never stop moving moving.

C – crunchy frogs
O – one legged Burpee
L – Lt Dans
D – diamond merkin

B – big boy sit ups
A – alternating shoulder taps
L – lunge
L – little baby crunch
S – squats

W – wide merkins
A – American hammers
R – Rocky balboa
M – monkey humpers

H – heels to the heavens
E – elbow jack – plank jack at low plank
A – air press
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

Thank you @hairband for the opportunity to lead!

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Sidekicks (Keep Fighting)

AO: the-knoll
Q: Sooie
PAX: AAA, DB, G-string (Eli Kresta), morning star, Pebbles, Sooie, The Banker, Timber, Wolfpack, VMax (recently moved from Katy TX), Smotz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS:
Cold and clear. 🌕

WARMUP:
Mosey to stop sign and back.
15 SSH
15 Imperial walkers
10 low slow squats
10 slow merkins
10 Willie Mays Hays
OYO stretches 1 minute

THE THANG:
5 cones, each 10 paces apart.

Return trips from cone 5 to cone 1 were alternating sprints, slip-line uppercut drills.
Plank for the 6’s

4 double-sidekicks low/high at each cone.
Return
4 squat punches at each cone.
Return
4 tuck jumps at each cone.
Return
4 more squat punches at each cone.
Return
4 burpee, jab, cross combos at each cone.
Return
Repeated the full sequence 2x

10 minutes of single-flag Capture the Flag. If you get tagged, 5 burpees or sprint to your base to return to the game. If anyone dropped the flag, everyone does 5 burpees.

MARY:
None

ANNOUNCEMENTS:
New years Day convergence.

COT:
When I was a kid, Sidekicks (Chuck Norris, Jonathan Brandis) was one of my favorite movies. Since my brother passed away last week, I’ve been reflecting a lot on the past and how we grew up. Still processing through all of it but a couple things stand out. Community is vital. Inevitably we’ll each face a moment when we’re tempted to give up. When that happens, we need the strength of those around to help carry us through it.

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Hobblin Gobbler Part 2

AO: thestronghold
Q: Chunks
PAX: Red Skull, Hacker (Franklin), Hair Band
FNGs: None
COUNT: 4
CONDITIONS:
BRISK!!

Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.

It was a great way to start the day. Be on the lookout for next weeks location and route.

SYITG,
Chunks

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Blood and Honey

AO: bomber
Q: Salpal
PAX: Chunks, Right Said, Firefox, Solo Cup, Puzzlah, Cuban Missile, Detective Pikachu, hambone, DintyMoore, Papa Bear, Critical Fail
FNGs: 1 Critical Fail
COUNT: 12
CONDITIONS:
Full from Thanksgiving dinner.

WARMUP:
A simple warning that this was gonna suck.

THE THANG:
Crawlbear up the hill. Bearcrawl to islands in parking lot, 5 burpees at each. Bearcrawl Paula Abduls. Bearcrawl back down the hill. Pullups, burpees and big boy situps from 1 to 7 and back down again, ‘cuz people wanted to stop bearcrawling.

MARY:
Dealers Choice

ANNOUNCEMENTS:
– Brewruck Dec. 16th.
– Game Night @ Firefox Residence Dec. 2
– Jan. 1st convergence.

COT:
– Prayers for the homeless of Nashville.
– Prayers for safe travels of loved ones.

Coffee at Star Bagel.

Sincerely,
MeanPal

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Drive-by

AO: thebuffalo
Q: greyalbum
PAX: greyalbum
FNGs: None
COUNT: 0
CONDITIONS: Toasty

WARMUP: Was already pretty warm

THE THANG: Looked around in all directions for possible PAX

Poured myself a cup of coffee

Drove away at 5:33am 😂

MARY: N/A

ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!

COT:

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The Thanksgiving Special

AO: the-knoll
Q: Timber
PAX: El Capitan, Timber, AAA, Malibu, morning star, Smoltz (2.0), Icebox (2.0), Bumblebee (2.0), Iowa (2.0), Curbside Pickup
FNGs: 1 Curbside Pickup
COUNT: 10
CONDITIONS: A chilly 30 degrees

WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)

THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish

Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)

MARY: None

ANNOUNCEMENTS: Cold plunge following workout at @Morning_star ‘s house!

COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life I’ve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Let’s make showing gratitude to others a part of our daily lives.

Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber

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Failure is a good thing!

AO: the-knoll
Q: Timber
PAX: Pebbles, The Banker, El Capitan, Sooie, AAA, G-string (Eli Kresta), Malibu, morning star, Timber, Smoltz (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: 1 Iowa (2.0)
COUNT: 12
CONDITIONS: 58 degrees, and raining!

WARMUP: Mosey to stop sign, 10 pull-ups (OYO), 10 merkins (IC 4 ct), 10 jump squats (OYO), hip flexor stretch and hamstring stretch (10 ct)

THE THANG:
1. Hill sprints (8 min): Sprint uphill, recovery jog down (50 yards)
2. Leg burnout (3 sets): Bulgarian squats (10 each leg), jump squats (10), “shadow wrestling” movements (~30 seconds)
3. Upper body burnout (2 sets – 1 min, 40 sec): towel curls, towel tricep extensions, shoulder raises
4. The finisher: towel hang for as long as you can hold

MARY: None

ANNOUNCEMENTS: polar lunge this Thursday, hosted by @morning_star. Reminder/encouragement about No Noise November.

COT: Growth is experienced in challenges. Don’t fear failure! As the Governator (Arnold Schwarzenegger) once said, go to failure and then do a few more reps!

Thanks for coming out in the gloom. There was something oddly satisfying about working out in the cold rain with you men (and the brave 2.0s)!
– Timber

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Time

AO: iiipillars
Q: Focker
PAX: Tackle Box, moneyshot, Black Lung, Michelin Man, princessaurora, Go Fish, Formica
FNGs: None
COUNT: 8
CONDITIONS: dark and wet outside, dry and well lit in parking garage

WARMUP: run to garage, various stretching to time limit, no reps counted

THE THANG: concentration on form and muscle activation, no reps counted (it’s like the opposite of a CrossFit pull up)
TABATA 50 sec on, 10 sec rest (8 rounds total)

Round 1: drop squats and merkins
Sprint
Round 2: IYTs and monkey humpers
Sprint
Round 3: dive bombers merkins and donkey kick/fire hydrant hip circuit

MARY: PAX chose various exercises to varying time limits

ANNOUNCEMENTS: Hobbling Gobbler on Thursday at #greemachine

COT: Reminder of 2 things
-Holidays are number one time for addiction relapse, but also when lots of us go back into unhealthy living whether that be physically, emotionally, mentally. So be gracious with your family, remain disciplined, and be responsible for yourself and how you respond.
-The first holiday after a loss is incredibly weird and full of so many emotions. Don’t forget about those who lost loved ones this year, especially those at Covenant. Reach out to someone and just let them know their loss and pain isn’t forgotten.