WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches
THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH
2 trips of lunges
MOLESKINE:
ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.
WARMUP: normal stuff with shoulders
THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)
Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers
Pearls- hard and unique
Dealer’s choice Mary
:grapes:
WARMUP: nope
THE THANG: Took the main road to the left and all the way up to the top loop and back.
MOLESKINE: PAX organically broke up into pairs for most of the ruck.
ANNOUNCEMENTS: Chili cook off on Oct 19th! F3Dads on Oct 25th!
COT: “You only failed to learn if you don’t learn from failing.” – Einstein
WARMUP: SSH and shoulder burner followed by a long meandering mosey with 10 burpees mixed in
THE THANG: We did a Dora! And encouraged one another! 10/10 guys!
Dora 1-2-3-4
T- 100 tricep dips
E- 200 El BC’s
N- 300 Normal merkins
S- 400 squats
MOLESKINE: While the theme of the workout, 10/10, was somewhat tongue in cheek based on the date, I actually found myself really enjoying giving so much encouragement throughout the workout. Grateful for this crew.
:grapes:
WARMUP: SSH, BACs, back BACs, mosey to coupons, carry coupons to parking lot
THE THANG: Complete exercises, run team relay lap around track between rounds
Exercises: coupon merkins (change hands each rep), goblet squat, rows, curls
Sets: 10 reps each, 5 burpees (level up option), 9 reps each, 5 burpees, etc, down to 6 reps each
Relay: when complete with 10 –> 6 set, run relay with team, passing baton to next teammate
Return to coupons and begin another round
MOLESKINE: All teams finished 3 rounds. 75 total burpees if PAX leveled up, and with the merkins and squats, the Octoburpee challenge can be checked off your to-do list for today. An FNG yesterday, Piglet showed up for round 2 today – great work! FLO and Hooters with some good juice afterwards. Just announced that G-string won the country-wide September IronPax challenge (over 5000 registrants into the competition). Beast mode.
ANNOUNCEMENTS: Chiliteria (Chili cookoff) is upcoming on Sunday, Oct 19th. Check 2ndf channel for more details. Chili Dip with a VQ this upcoming Wednesday at Paintrain!
COT: “Backsliding.” A term referring to someone who was once on fire for his faith, fitness, being a father, etc., but has stopped progressing. They’ve slipped backwards on the loose gravel around us. In our journey on the mountain of life, it can be easy to backslide – all kinds of loose gravel can contribute (laziness, attachments to phones, addictions, etc). 3 suggestions to help us: develop consistent healthy routines, be aware of what our “loose gravel” is so we know what’s going on, and surround ourselves with at least a few good people who can encourage and lift us up.
I had a lot of fun leading this week. I think we might be ready to form a 2028 Olympic relay team after today. Thanks for coming out and letting me lead this week.
-Timber
WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises
THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2
Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.
Mary till 6:15: Side plank x 2, J. Lo’s
ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down
COT: moneyshot closed us out with prayer.
Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.
WARMUP: none! Terrible parking for all meant a prompt start
THE THANG: SalPal and myself buddied up with a 30 lb ruck and went to the base of the Capitol’s grass hill.
Partner 1 Bernied up hill with ruck
Partner 2 did 10 burpees then sprinted to get ruck.
Each man did 100 burpees total
11s of WW1 and heel lifts. The catch was every set was 1 landing higher on the stairs
At the end of our 11s, Strutter finally found parking and joined us!
Mosey to Tennessee map where we did the road trip workout
I-40: 40 merkins in Memphis, 40 squats in Nashville, 40 crunches in Knoxville
I-24: 24 merkins in Chattanooga, 24 squats in Nashville, 24 crunches in Clarksville
I-65: 65 crunches in Lawrenceburg, 20-20-25 merkins,squats,crunches in Nashville and ended with 65 second low plank
MOLESKINE: nice walk over to Von Elrod’s together really filled up our proverbial cups. Strutter and I then got to fill up our literal cups
ANNOUNCEMENTS: check slack as always
COT: really a pleasant night of fellowship and getting to catch up with both these 2 great dudes. Sad to not see as many faces, but grateful for the intentional time together
WARMUP: static stretching, willie mays hays.
Joint mobility circles; wrist, arm circles, trunk, knees, ankles
THE THANG: Stretch and Strengthen
the Pax are banged up! Needed some R&R to get us on the path to recovery.
– Warrior Flow Broga, 15 minutes
– Mosey to the back lot
– Lunge w/ Twist the length of the lot
– Plank Set: Standard 60s, Left 30s, and Right 30s x2
– 5 Minutes of Mary to round it out
ANNOUNCEMENTS: Tussle, Night Moves, Chilli Cookoff
COT: Even a recovery day helps you get better. Do what you can not what you cant!
PLAYLIST: Getting into the new indie music of the #youths with this Geese radio playlist, it rips https://open.spotify.com/playlist/37i9dQZF1E8P7gQgV3x68i?si=a026bfd3ae744b26
WARMUP: SSH, high knees, 1 min pullup/hangs, 1 min absolutions
THE THANG:
Ladder down with reps
Exercises: pullups, floor to ceilings, iron mikes (2:1), big boys, absolutions
4 Sets, Reps @ 25, 20, 15, 10 (absolutions were 10 each set)
400m run after each set, pick up the 6 when complete
DORA (groups of 3, 1 PAX does ~15 yards of murder bunnies))
100 reps: HR merkins, 4ct flutter kicks, Apollo Ohnos, Carolina Dry Docks
*called mid-exercise for time
MOLESKINE: Experimented with some Absolutions; they were absolutely fun. A lot of variation in the music mix, from Eye of the Tiger to techno. Great representation by the 2.0s today – good job dads. G-string is in prime form right now, Pebbles right behind him. Thanks for the post-workout snacks, Pebbles!
ANNOUNCEMENTS: Octoburpee challenge ongoing; I forgot the rest. Check the slack channel!
COT: The power of affirmation. Sometimes we don’t speak kindly to and affirm the least those nearest to us. Affirm, be kind, build up others. You never know what someone might be going through, and your words might make an impact that you don’t realize.
What a great group this morning. Thanks for letting me lead.
-Timber
WARMUP: what is that?
THE THANG: run down to the parking lot and do some basic exercise while one man run.
continue down the loop into the dark forest
Stop in the low parking lot for football drills
Run back to penultimate parking lot and do some simple merkins with slow cadence
Run to the pull up bars and hang / rest / repeat.
Run to the finish.
MOLESKINE: A good bootcamp workout has 2.5+ miles of running. We accumulated 2.24, so there is room for improvement.
ANNOUNCEMENTS: CHECK SLACK
COT: thankful to God for the abilities we’ve been granted on this day.
