Leftovers for breakfast

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

unseasonably cool

WARMUP:

Mosey down to the pond

SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch

THE THANG:

5 Burpee buy-in

DORA ….sort of

P1: 30 crunchy frog
P2: Run up the hill and back then switch

P1: 100 squat
P2: Run up hill and back

P1: 100 each leg Step ups
P2: Run up hill and back

P1: 100 Dips
P2: Bear crawl out and back

Run across field

Lunge walk up through woods

Sprint up stairs

Mosey to bball court grab coupons

Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min

COT

Ha…BACKblast…get it

AO: pain-train
Q: Pole Dancer
PAX: Wolfpack, Half Lyfe, Derby, Pitmaster, Cheeks, FLO
FNGs: None
COUNT: 7
CONDITIONS: Bright and Clear with a Touch of Rain

WARMUP: Light stretching OYO

THE THANG: A revamped Back Attack! Combined both critical elements of back pain relief- stretching and strengthening.

Short yoga flow through downward dog, runners lunges w/ twist, and full warrior flow into triangle and back again.

Lunge out to the coupons for some glutes and hammys

3 Rounds of 45 second Tabata with 8 stations:
– Bent over Rows
– Left Plank
– Goblet Squats
– Right Plank
– Deadlift
– Plank Plank
– Side lift (idk what these are called)
– Clamshells

Finished with some Mary

MOLESKINE: We gotta get y’all out to Atlantis! Best Thursday AO West of I-40!

ANNOUNCEMENTS: Brewsday on Tuesday, Ruck on Monday

COT: Prayers for Pitmaster’s interview and all the families bracing for summer vacation!

PLAYLIST: Nobody knew Aaliyah, but everyone knows MIKE JOOOONES

Green Sally Up, Green Sally Down

AO: bomber
Q: SalPal
PAX: Pep, Chunks, hambone, Right Said, Salami, Papa Bear, CubCadet, Skittles
FNGs: 1 Skittles
COUNT: 9
CONDITIONS: Indecisively dry

WARMUP: HA! That’s funny… wait you’re serious?

THE THANG:

Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Green Sally up and green Sally down
Lift and squat, gotta tear the ground
Old Miss Lucy’s dead and gone
Left me here to weep and moan

Also assorted merks, squats, bear crawls, wall exercises, hill sprints w/ burpees and Lt. Dan’s.

MOLESKINE: This song will live rent-free in your brain forever now. Also Puzzlah joined for coffeteria,

ANNOUNCEMENTS: Brewsday, Library Event, Struggle, see Slack for details. Welcome Skittles!

COT: Health, family, travel, other quiet intentions.

Micro Murph

AO: the-knoll
Q: Sooie
PAX: Derby, Half Lyfe, AAA, Sooie, Sparrow, morning stār, Gold Digger, Tonks (2.0), Fish Biscuit (2.0), Bumblebee (2.0), All Star (2.0), Ninja (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool. Humid. Spring.

WARMUP:
Get loose!
Head nods/shakes/circles in cadence
Shoulder rolls in cadence
BAC
BBAC
Low slow squats
plank knee tapping
Low plank -> high plank -> finger tip plank

THE THANG:
Micro Murph EMOM style.
EMOM 1 pull-up, 2 merkins, 3 Jump Squats, 20 yard sprint (30x). Focus on power and form!

Cooldown mosey
Mary

MOLESKINE:
Focus on the basics.

ANNOUNCEMENTS:
Check slack

COT:
Prayers offered. Sooie Brewie down the hatch.

Running Blockie Apocolypse

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Red Skull, Dan and Dave, Skeet, Purple Tiger, Decaf, Hipster, Chunks, Barney, Natural Ice, Ice Box, Road Trip, Mullet, Pick Me, Singlet, Stir Fry, Boby Hill, Wendys,
FNGs: None
COUNT: 19
Conditions: Humid and PERFECT

Warm-Up:
We kicked things off with the classics: side straddle hops, light stretching, and a touch of Broga. Loosened up the shoulders with arm circles, overhead claps, seal claps, and Moroccan nightclubs. Knocked out a few Merkins to wake up the chest.

The Thang:
Everyone grabbed a cinder block coupon and got the run-down: this workout would be nonstop movement. Any downtime or wait-for-the-six moments defaulted to our “resting” move—lift block to shoulder, press overhead, switch sides, lower to ground, repeat.

We launched into a Blockee Apocalypse:
– Travel with your block
– Drop for a round of Blockees (Burpee + Merkin on block + overhead press with block)
– Start at 10 reps, decrease by 1 at each stop
– Between rounds, PAX rotated through WWIs, or our “rest” move

Made our way across the AO with grit and sweat. At the final stop, back at the starting deck, we flipped the script and hit one last set of 10 Blockees to finish strong.

Mary:
– Flutter kicks (too many)
– 20 WWI sit-ups in cadence

COT:
Wrapped with gratitude and a prayer for the men of 413 to stay strong and finish well.

Moleskin:
– Blocks were heavy
– Spirits were high
– No one quit in this group
– You can catch your breath with out stoping

SYITG
Natural Ice

Back Attack

AO: atlantis
Q: Pole Dancer
PAX: porcelain, CubCadet, Subway, Oatmeal, SalPal
FNGs: None
COUNT: 6
CONDITIONS: COMFY

WARMUP: SSH x20

THE THANG: Attacking the back with each half of the remedy to back pain- stretching and strengthening!

Started with some static stretching, good mornings, and shoulder stretches. Flowed into a quick yoga routine from sun pose into warrior 1 & 2, triangle pose, back up and down into the other side. Then downward dog into cobra, back to downward dog, into runners lunges, with a twist on each side.

Mosey over to the swings to elucidate how much we work our chest compared to our backs. 4 sets of 10 bodyweight rows on the swings, paired with 10 pushups. Safe to say the pushups were quite a bit easier.

Lunge back to startx because glute and hamstring strength is the foundation of a strong lower back! Then 3 sets of 45 second tubota style exercises mixing back and lower body;
– Dumbbell flys
– Alabama Prom Dates
– Cinderblock deadlift
– Squats
– Exercise band extensions
– Clamshells

Finished out with a round of Mary because core strength is also critical for back support.

MOLESKINE: Oatmeal is in 3 cults currently applying for his 4th. Subway thinks Juvenile’s name is Jeremy

ANNOUNCEMENTS: Brewsday next Tuesday and YHC will be in attendance! Second drink is on moneyshot

COT: Prayers for kids getting out of school and a family dealing with a miscarriage.

PLAYLIST: very subpar performance from the gallery trying to guess song title and artist of songs with “Back” in the name. I think we hit on 5/13 and burpees ensued for each wrong answer.
https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=f164a41916c747b3

Among Us! IRL

AO: the-knoll
Q: Sooie
PAX: Pitmaster, Tebow, morning stār, Derby, El Capitan, Half Lyfe, Ex-Pat, Sooie, Tonks (2.0), Fish Biscuit (2.0), Eagle (2.0), Bumblebee (2.0), Rubicks (2.0), Gabby Cat (2.0), Foxy (2.0)
FNGs: None
COUNT: 15
CONDITIONS:
On the rain-lashed knoll, beneath a sky of iron-wrought clouds, the sodden grasses cling to our boots like the tendrils of some voidborn beast. The air, thick with mist, melds garb to flesh in the cool, sunless, morning light.

WARMUP:
As the chrono strikes 0530, our band of 12—soon to be 15—gathers. I, the Q, begin by clearly stating the non-professional capacity in which I will be leading thus deflecting all potential lawsuits of disgruntled PAX.

We rouse the frame for the tasks ahead:
• Side Straddle Hops: 12, counted in cadence
• Baby Arm Circles: 12 forward, 12 reverse, in cadence, loosening shoulders.

Lo! Silhouettes pierce the mist— Tebow, Pitmaster, and Eagle, our tardy kin, swell our ranks to 15. We trek among the three beacons outlining the tasks to undertake a live, knoll rendition of Among Us.

THE THANG:
Three stations, ~80 yards apart in a triangular constellation, bear tasks to test our mettle. Each demands 260 collective reps, with a limit of 10 per PAX per visit:
• STATION 1: Pull-Ups/Swing Rows
• STATION 2: Dips
• STATION 3: Step-Ups, (2=1)
Papers drawn from the Q’s helm decree fates: 13 bear “C” for Crewmate, scattered to Beacons 1, 2, or 3; 2 bear “I” for Imposters cloaked in guile. The quest is clear: Crewmates must complete all station reps to triumph. Imposters must snuff out the crew with a silent tap to foot or shoulder, their treachery veiled by false labor.
The fallen enter a spectral limbo, holding a plank where they have fallen ‘til a passing crewmate spies them, then cycling a torturous mantra—10 Merkins, 20 WW2 Sit-Ups, 30 Squats—until the quest’s end. Emergency councils, summoned by SSH when any PAX begins hopping and all join, convene at the site of the fallen to banish a suspected Imposter.

The Clash:
I, first to fall, am tapped by an Imposter’s stealthy touch en route to Station 1. Planking in the wet grass, I await discovery. Tebow, true witness, finds me, but the crew, blinded by doubt, casts him out in a council. We two share the spectral cycle—10, 20, 30, a grinding hymn. Another falls, a second council banishes a crewmate in error. Four now haunt Station 1’s limbo. Yet a third strike reveals an Imposter—TONKS, unmasked by suspicious deeds! With one imposter left and nine crewmates standing, the stations’ tallies dwindle—10 reps remain at each. As 0600 chimes, the crew completes the final reps, claiming victory o’er the Imposters deceit.

The Pursuit’s End:
With tasks fulfilled, we turn to primal chases—games of Infection and Toilet Tag, fleet-footed sprints across the knoll until 0615 seals our labor.

MOLESKINE:
Outdo one another in showing honor.
-Romans 12:10

We take time to honor one another. Prayer requests offered.

ANNOUNCEMENTS:
Check slack

COT:
Enjoyed the more laid back pace of Summer sipping Mtn. Mojo and Choco milk whilst the 2.0’s frolicked amongst the playground.

Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Wham-O, Young and Restless, Right Said, Barney, Decaf, Judy, Salami, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 66 degrees

WARMUP: The usual: SSH, Squats, IWs, Stretches, WMHs

THE THANG: Partner Up and RUN!! Find someone that will push you to get better and run with them. It worked…5 PRs this morning. Our “All In” time is improving…today we were All In at 34:30 leaving time for a Burpee Apocalypse with some Squats mixed in just for fun.

MOLESKINE: Improvements are a sign of hard work. Please keep encouraging the 4:13 Strong men as they figure out what it means to fight for change in their life.

ANNOUNCEMENTS: The Struggle 004 is next week. If interested one of the final spots, reach out to tampalibra.

COT: Prayers for continued wisdom, strength and endurance.

For Old Time’s Sake

AO: sirellington
Q: Movin On Up
PAX: Deep State, Focker, Works for a Guy
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP:

20 SSH
15 Imperial walkers
15 Hill Billy’s
Willy maze
Mozy to sir E

THE THANG:

11s on the hill:
Bottom: 1 diamond mercan
Sprint up
Top: 10 jump squat
Lunge back down
SSH 6

Speed Bumps:
5 burpees
10 WWI
15 mercans
20 drydocks
25 squats
30 LBC
Back down and drop last workout
Do all exercises at last speed bump
SSH 6 at each bump

Mozy back

MARY:

20 Freddie mercs
10 Heal touched
20 Hello dolly’s

ANNOUNCEMENTS:

:eyes: Thinking about doing a last Tuesday of every month Sir E! (More to follow)

Wolfpack Needs To Make Better Decisions with His Money

AO: pain-train
Q: SalPal
PAX: Siri, Gecko, FLO, Pitmaster, Half Lyfe, Cheeks, I’m blanking on one of y’all’s name I’ll update after I check the HCs or if someone corrects me.
FNGs: None
COUNT: 8
CONDITIONS: It was perfect.

WARMUP: Quick mosey around path.

THE THANG: Partner up for The 1975 Dora

Set 1; Travel – Broad Jumps
75 Merkins
75 Dry docks
75 air presses
75 Hand release merkins

Set 2: travel – bear crawl
75 Squats
75 iron mikes
75 lt dans
75 line jumps

Set 3: travel – Bernie
75 WW1s
75 LBCs
75 Thrusters
75 Catalina Wine Mixers

Set 4: Travel – Crab walk
75 Peter Parker’s
75 Screamin’ Eagles
75 Burpees

AFAIK no one got burpees. Pay up Wolfpack

MOLESKINE: “I crab walked just so you could do 12?!” Cheeks with the quote of the day

ANNOUNCEMENTS: See Slack for events, especially Murphs.

COT: prayers for intentions spoken and unspoken.

See yall in Q3.