WARMUP: ha
THE THANG: 1.5 miles of running and arm work
MOLESKINE: bundle up
ANNOUNCEMENTS: n/a
COT: prayers for a great week
WARMUP: The usual stuff
THE THANG: Firefox focused on upper body with increasing reps alternating running back and forth.
We then proceeded to the Parthenon and did workouts at each corner with a group of 3 doing a lap between corners.
ANNOUNCEMENTS: Check slack! Siri is leading a beat down at Percy Warner steps Saturday and next Thursday is night moves led by Black Lung
COT: Pep job stress, new babies coming into the world, and encouragement to stay in community…
WARMUP:
Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x
THE THANG:
Indigenous Baton Circuits (with multiple stops for reps)
If baton is dropped, PAX do 10 merkins
First circuit:
Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)
10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s
Take a breather at starting point, then walk to base of Harpeth Knoll hill
Second circuit:
Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)
10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks
Mosey to playground for COT.
MOLESKINE:
With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.
ANNOUNCEMENTS:
Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??
Prayers for the people of Sudan.
Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!
COT:
Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.
It was an honor & a pleasure to lead y’all this morning!
:el-capitan:
WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes
THE THANG:
Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.
CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.
Without furth ado, time to attack Love Circle!
Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.
Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.
What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.
Finished with some ab work and broga.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Prayers for jobs and families
Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:
Always an honor to lead at Westeros.
WARMUP: Typical WAR, mosey to the tarmac, do a lil more.
THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX
Intermission – 3X dead hang to failure from pullup bars
Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s
MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.
ANNOUNCEMENTS:
COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.
Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.
WARMUP:
Nay.
THE THANG:
Our fellowship, numbering six set forth westward beneath the paling gloam, rucks strapped firm like the burdens of ancient questing. Our boots found rhythm along the winding westward toward the venerable cemetery resting at the knees of mighty Mt. Eddy.
At the pavilions, we moved as one—six silhouettes vanishing and reappearing between cedar guardians, their boughs sighing. The path swelled upward, a slow heave, a subtle beckoning, all the while treading upon a road of gold: fallen leaves beaten flat as though by elven hands, paving our ascent to the summit.
Time, that ever-reluctant companion, betrayed us. 0615 rang out across the ridge though our loop remained unsealed. Yet YHC called the ruck to a halt where we stood. Numbers and names recited, announcements spoken, and petitions lifted skyward like sparks from a campfire.
Down the final slope, through the thinning trees and the reluctant dawn light, we made our return to the mortal trappings where the humming sound of automobiles ferrying commuters to their various destinations steadily increased. We sealed our brotherhood with the sacred draught: Sooie Brewie, the steaming elixir that stirs the bones awake.
But let it not be forgotten—
On the trail, as though summoned from forgotten legend, stood a buck, proud and unmoved, bearing eight points upon his antlered crown. A sentry of the forest realm. A sign, perhaps, or a silent benediction upon our wandering fellowship.
MOLESKINE:
Our quote for the trek:
“A hunted man sometimes wearies of distrust and longs for friendship.”
So spake Aragorn son of Arathorn, chieftain of the Dúnedain, ranger of the North.
ANNOUNCEMENTS:
Siri is leading a 0600 beatdown on 11/15 at the Percy Warner stairs.
COT:
‘Twas good to welcome back Half Lyfe to the gloom and hear him recount the various trials he endured during The Struggle!
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
WARMUP: SSH and some other non sense lead by Hair Band
THE THANG:
SURPRISE CO Q.
Hairband took the first half. Took us to the hill for burpee hill repeats.
Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center
A couple rounds then mosey to upper parking lot
Boo boo bear crawls switching legs after 3 parking spaces then run to first island.
Mosey to the far island.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.
Mosey to startex for some Ab work to finish.
CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Everyone shared a moment of gratitude.
Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.
WARMUP: SSH
Windmills
Cherry pickers
WMH
Good mornings
Long mosey
THE THANG:
Thang 1- Big Gulps Eh?
77 of each at each landing, bearway up the stairs
S- Squats
E- eLBC’s
V- V ups
E- eLBC’s
N- Normal Merkins
Thang 2- Slurpees, yumm
11’s of burpees at the top (start with 1) and 2 count iron mikes at the bottom (start with 11)
COT: prayers for families, for Natural Ice job interview, and health
:grapes:
WARMUP: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole
THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.
Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80
Mosey past the enchanted cave on the way back to base. MARY to bring us home
MOLESKINE:
ANNOUNCEMENTS:
COT: New chapters
