WARMUP: .25 mosey
THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.
MOLESKINE: “ohhh that was kinda hard”
ANNOUNCEMENTS: n/a
COT: prayers for a solid week, thankfulness to God for the day we get.
WARMUP: SSH, WMH, Good Mornings then right to it.
THE THANG: Partner Up: One does exercise, one MOT to tree and back. 400 Squats, 400 Heal Taps, 300 Sit Ups, 300 Step Ups, 200 Dips, 200 Merkins, 100 Swing Rows, 100 Absolutions.
MOT
400’s Mosey
300’s Karaokee
200’s Politicans
100’s Sprint
Ran out of time around Merkins/Swing Rows. As a groups did about 3mins of absolutions. Don’t know what I was thinking for trying to complete 100 of those.
MOLESKINE: 1000 is used 120-130 times in the Bible.
The number 1000 carries special symbolic significance in the Bible, often representing completeness, fullness, or vastness beyond human comprehension.
The symbolic use of 1000 in the Bible invites us to expand our thinking and perception of God’s work in the world. It challenges us to look beyond our immediate circumstances and consider God’s eternal perspective and vast plans for creation.
1. Deuteronomy 7:9 – “Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.” Here, 1000 symbolizes God’s enduring faithfulness.
2. Exodus 20:6 – “But showing love to a thousand generations of those who love me and keep my commandments.” Here, 1000 is used to express the vastness of God’s love for His faithful followers.
3. 1 Chronicles 16:15 – “He remembers his covenant forever, the promise he made, for a thousand generations.” This verse emphasizes the eternal nature of God’s covenant.
ANNOUNCEMENTS: check slack
COT: count off, name-o-rama, Prayers for El Captain for end of year work rush, Derby’s grandmother who passed away and all those not having a place or people to celebrate the holidays with, Malibu’s job search, Sickness going around with kiddos. Coffeeteria.
Thank you Link from Houston for joining us this morning. It was a pleasure leading you all.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: YHC had a house alarm go off five minutes before start – false alarm but it required leaving and having everyone else step in to Q!
THE THANG:
The PAX all stepped up for a no-notice Q while I went to check the security alarm!
-Dora: 100 mountain climbers, 200 LBCs, 300 squats, one PAX does exercises and one runs around the loop
-Playground: Rounds of several calisthenics including burpees, pull-ups, merkins, and dips.
-Sprints: Self-explanatory
MOLESKINE:
ANNOUNCEMENTS:
-Night Moves this Thursday, and Thanksgiving run next week
COT: Happy Thanksgiving!!!
WARMUP:
Warmup: “Waking the Crew”
• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)
ADVENTURE TIME!!
THE THANG:
Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs
By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.
⸻
The Thang: The Voyage
Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge
⸻
Island 1: The Stage
“Hoist the Sails”
Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure
Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one
Carry to next island.
⸻
Island 2: The first Gazebo
“Walk the Plank”
Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank
Winners grab the light treasure
Losers take the heavy one
Carry to next island.
⸻
Island 3: The Other Gazebo
“Jump Ship”
Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team
Winners take light
Losers take heavy
Carry toward final showdown.
⸻
Final Island: “Davy Jones Locker”
Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man
PAX does side straddle hops until all PAX are done
Then stack their treasure chests neatly as a “buried trove.”
First crew finished wins the day.
⸻
Cooldown: “Return to Port”
MOLESKINE:
Verso L’alto – to the heights!
We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.
ANNOUNCEMENTS:
Check the slack channels
COT:
WARMUP: I don’t know. I wasn’t there
THE THANG: yo boy woke up at 5:33 so that was awkward
But anyway I pulled up at 5:40:
Get block
11s with dips and burpees – farmers carry in between
20 each
curls
Overhead press
Squats
block pick ups
Run – 5 pullups
Tricep extensions
Rows
calf raises each leg
WWIs
Run – 10 pullups
Repeat once
Time
ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.
COT: continue to pray for Dale Clay and family
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: NO SSH FOR YOU Pep!!!
Why warm up when you can run to the track :man-shrugging:
THE THANG: The 3 Heads of Hydra
Squatter kicked off the first 15 minutes with a simple and effective concept
Start at 0m
10 merkins, 10 burpee broad jumps, 10 air squats, 10 lunges, 10 flutter kicks, bear crawl to the 100m line, run the rest of the track (picking up the 6), and rinse and repeat.
YHC took over at 5:45
Starting at the end of the field with performed 30 SSH – (My psyop to get the full PAX into cadence was a complete failure)
10 8-count body builders, 20 Big Boy Sit Ups and we ran to the other side of the field to rinse and repeat.
Now that we are over Ocotburpee, 8 count body builders are all the rage.
Lastly Chunks closed us out.
Sprints up the hill, sets of Perfect Merkins, Burpees :pinched_fingers: the perfect way to close out a beat down before ending with some light stretching.
MOLESKINE: IMHO – Co Qs should be about keeping the momentum high and not planning to much as team. Mission accomplished
ANNOUNCEMENTS: Percy Warner Accent this Saturday, f3 Afterhours/Afterdark/NightF3 next Thursday, Turkey Trot in Crieve Hall, Grow School in December
COT: Prayers for the Clay Family, Lifting up Hipster, and for all of us to lean into community as we are not built to grow/thrive on our own.
I am thankful for you guys!
-Natty Out
All typos courtesy of me writing this out and not using Chatgpt
WARMUP:
Climb routine
PE Stretches
Willie Mays Hays
Good mornings
THE THANG:
Mosey to Pebbles’ to gather coupons
– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.
(Round 1 / Round 2)
Flood table: elevated crunches / dips
(MOT) Lunge
Flat space: curls / overhead presses
(MOT) Mosey down to road
Road: Curb merkins / Jump squats
(MOT) High knees back to flood table
Switch to second set of exercises at the bell.
Return coupons to Pebbles’ & back to playground
MOLESKINE:
There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.
ANNOUNCEMENTS:
Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.
COT:
Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.
It was a joy to lead y’all this morning!
:el-capitan:
WARMUP: Mosey around the park
THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total
Bear crawls and crawl bears up and and down the parking lot between rounds
Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT
Mosey back to Startex
MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.
ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…
COT: Grateful for F3 and the fellowship that comes with it.
