WARMUP: hahah good one
THE THANG: weights in a circle
MOLESKINE: don’t do a backblast a week after the workout
ANNOUNCEMENTS: yep
COT: good one
WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium
THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations
Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.
No Time for Mary
MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.
Great Representations from atlantis thestronghold greenmachine
ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc
COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.
WARMUP: Mosey and the usual suspects
THE THANG:
Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.
Round 1
Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers
Round 2
Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers
Sprint to Startex
MOLESKINE: “That was an incredibly fair workout” – SalPal
ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18
Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!
COT: Set goals. Take action. Be patient.
WARMUP:
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-Willie Mayes Hayes
-good mornings
-jumping jacks
-mosey down to both stop signs
-stretch
THE THANG:
Upper body Work:
As Many Rounds as possible is 20 minutes
Groups of 2. Partners alternate doing exercises below for 20 minutes.
5 – pull ups
10 – push ups
15- dips
Core work:
-one partner does core exercises the other runs to street and back, then switch.
Finished with a 45 second hang on pull up bar.
MOLESKINE: Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4
Reminder for me to lean on and trust in God, when fearful, anxious, and stressed.
ANNOUNCEMENTS: 9/11 convergence at Lipscomb
COT:
WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps
THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.
Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.
(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”
(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)
(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction
(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
Dealer’s choice til time!
MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.
ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20
COT: Prayers were shared, the men left encouraged because they encouraged one another.
As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:
— Toothless :tooth:
WARMUP:
18 Star Jumps
TODD JEFFERSON HARTLEY
9 – Toy Soldiers
8 – Jumping Jacks
07 – Hillbillies
1 lap around the park. Black Lung joined us halfway through. 7 burpee penalty called by bluemule via the BlackLung rule.
THE THANG:
AMRAP. Pax made a circle with coupons. 1 Pax runs to the end of the parking lot and the remaining Pax did:
Squats
Curls
Overhead press
Rows
Eagles wings lunges
rosebud Pax heard it was my anniversary and started showing up throughout the workout. Thanks for joining Chunks , Salami , and DintyMoore !
We stopped several times to do 18 cinder block pull throughs.
MARY:
18 Flutters with block
LAURA RAINES HARTLEY
9 – Leg raises with block
8 – Rotational block twists
7 – High knees
1 more mosey to cool down.
MOLESKINE:
Today is my 18th anniversary. Laura and I were married on 9/8/2007 in Memphis, TN. I’m so thankful.
WARMUP: dynamic stretching
THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks
Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time
Mosey to start for my choice of gut work
MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.
ANNOUNCEMENTS: too many to mention! Check Slack you dummies
COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.
WARMUP: nope.
THE THANG: Ruck to the meadow then up to the blue trail.
MOLESKINE: welcome FNG Dr.Seuss to the group! Will we have a cat in a hat join us on a ruck sometime soon!?
Siri lots of good vibes from the Eddy WARNER PAX for the new baby!!!
ANNOUNCEMENTS: Tussle, Night Moves, Convergences.
COT: “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it.” Go make things happen for yourself guys, it’s your world. Impossible is nothing!
WARMUP: willie mays hays, forward fold, arm stretches
THE THANG:
Deck Of Cards: Diaminds= SSH, Clubs=Squates, Hearts=Merkins, Spades=WW1, Aces/Faces=Mosey
2 trips of lunges
Circle Of Mary
WARMUP:
– SSH
– Slow Squats
– Groin and hamstring stretches
– BACs-BackBACs-Seal Claps-Overhead presses
– Mosey to grab coupons and then mosey about halfway to the 9 square
– Mission, Core Principles and credo with 5 floor-to-ceilings, thrusters, rows, squats, and swings
THE THANG:
Thang 1:
4 Rounds Hero Style
– 21 Block Swings
– 11 Pull-ups
– Run to the cones and back
Thang 2:
Tiny Tussle. Perform the four stations at your own pace. AMRAP 15 minutes. Mosey the longs and Burpee broad jump the shorts
– 25 Merkins
– 25 Row Mornings
– 25 Iron Mikes (2-is-1)
– 25 Big Boys
Mosey back with enough time for two rounds of Ring of Fire Merkins and a short stretch.
