WARMUP: na
THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm
MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin
WARMUP: 41 side straddle hops!
THE THANG:
Follow the leader lap around the park. Carrying blocks!
Low quality in the initial run. So we did a bonus follow the leader to the interstate bridge and back. Continued varying levels of interest in running occurred. So…
Circle of Blocks!
Pair up. 6 stations. Spinal Tap and Squatter are the timers and do 6 reps. Then each group shifts to the next station.
Stations:
1. OHP
2. Squats
3. IYTs
4. Halos
5. Kettlebell swings
6. Curls
1 warm us up lap in the middle around the bus loop. Run back carrying blocks.
Mary
MOLESKINE: gratitude for Cash Crop and Oil Rig joining down range. Thanks Vector for keeping us Hot with that playlist.
Never Miss a Monday.
THANG:
12 Days style – 1 rep of the first, 2 reps of the 2nd + 1 rep of the first, etc
Intentionally threw a ton of new movements focused on foundational strength, taking care of core, low back, and shoulders.
Rx: 30lb block
– Pistol hop (from a sitting position, holding block, single leg get up with power hop). 1 each leg.
– Worthy squats (Squat with straight arm block hold, we’re not worthy at the bottom)
– Referee jump. Modify to Iron Mike if needed (2 is 1)
– Around the world deep squat (4 each side, block around your noggin and back)
– Tennessee Wedding Dates (Hold top of APD with block overhead, reach it back down behind head and back up)
– Haunted tower (plank feet on bench and block in front, hands step up onto block and back down. 6 each side)
– Block pullover (Press block out front, back in, hinge it over your head and back (like you’re taking off a sweater))
– Thruster
– Angel crunch (crunchy with a block and on the picnic table)
– Ground 2 OH (block go on ground now block go overhead)
– Hinge squat (block squat, hinge and like your six at the bottom and back down)
– Plank reach (low plank, reach and touch block, rocking at full extension to extend further
WARMUP: SSH – ARM Circles – Imperial Walkers
THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.
MOLESKINE: Next time I will bring a Print out reference chart
ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan
COT: prayers for Salami to be healed fast
WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins
THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.
Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters
Ended with a ring of fire.
MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.
ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.
COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.
Prayers were said.
WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc
THE THANG: DIE HARD
Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times
Survive against terrorist-thieves, lead by Matador
Start in Endzone
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises
Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages
Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times
The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back)
MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.
ANNOUNCEMENTS: this is what slack is for
COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.
WARMUP:
SSHs, BACs, Imperial Walkers, Burpees, WMHs
THE THANG:
1 minute of exercise, followed by a lap around the loop, for a total of 10 exercises & laps set to a soundtrack of the mid-2000s’ finest emo music.
Exercises: (twice each)
Dips
WW1s
Merkins
LBCs
Low Plank
End with a ring of fire
ANNOUNCEMENTS:
Christmas party on Friday at Hair Band’s place
COT:
Prayers for Piglet’s family as they process the loss of his grandfather
Prayers for Juicy J as they prepare for a move
WARMUP: stretching, broga, SSH
THE THANG: 4 rounds. 5 exercises per round. 40 reps of everything first round, 30 reps of everything second round, etc. Laps in between.
Round 1: 40 reps
1. Merkins
2. WWIs
3. Squats
4. Freddie Mercuries (2 is 1)
5. Mountain climbers (2 is 1)
Run around the parking lot
***meet in gated area with brick wall
Round 2: 30 reps
1. Burpees
2. Box jumps
3. Shoulder tap merkins (each side)
4. Dry docks
5. Iron mikes (2 is 1)
Run around the parking lot
***meet at home base
Round 3: 20 reps
1. Cowboy giddy up
2. Lunges (2 is 1)
3. V-Ups
4. Wide merkins
5. Monkey humpers
Run around the parking lot
***meet at front of school (swingset area)
Round 4: 10 reps
1. Diamond merkins
2. Split squats (10 each leg)
3. Pull-ups
4. Slow A-Rods
5. Decline merkins (bench)
Run around parking lot
*meet at home base
<5 mins left…
Do 1 rep of everything!
MOLESKINE: what is this
ANNOUNCEMENTS: check slack. Ugly sweater party, Christmas Eve drop-in at Peabody’s, NY day convergence at stronghold.
COT: God answers prayer. Toothless house sold! Moving to new house soon. Prayers for transition.
WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings
THE THANG:
Indian Run w/ speaker
15 minutes of
5 Pull-ups
10 Merkins
15 Squats
Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615
MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.
ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change
COT:
Prayer and Coffeteria at Star Bagel
WARMUP: upper left groin stretch
THE THANG: 5.1 mile Mossy Ridge Trail run
MOLESKINE: good conversation trying to stay warm
ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:
COT:
