Date: 2026-02-05 AO: greenmachine Q: Shy Guy PAX: Pep, Shania, Betty Ford, Topanga, Sherlock, Black Lung FNGs: None COUNT: 7 CONDITIONS: A brisk 21 degrees
WARMUP: SSH Tempo Squats Tempo Merkins Mosey
THE THANG: 3×3 Perform mode of transportation to the 15 yard line and back until 3 minute timer goes off. Pace is about 90% capacity, Followed by isometric core for 3 minutes.
Exercises: Burpee broad jumps Recover: plank Bear crawl Recover: side plank Sprint/backwards run Recover: side plank Shuffle Recover: 6 inches
MOLESKINE: Pep covered my 30 seconds of tardiness and started us off with his favorite exercise: Side Straddle Hops The idea for the workout was originally to be a Norwegian 4×4, a VO2 max workout, but changed last minute to accommodate the chosen exercises. Nobody wants to burpee broad jump for 4 minutes.
ANNOUNCEMENTS: Slack COT: Brandolini’s law: the energy required to refute misinformation is an order of magnitude greater than the energy required to create it. I applied this to other parts of our life. Cheating on your diet for a couple days seems like it takes 2 weeks of working out to recover from. The repercussions of anger are hard to mend even if you just lose your temper temporarily. Succumbing to temptation is easy but takes divine intervention to remove sin from your life.
WARMUP: SSH Tempo Squats Tempo Merkins Mosey
THE THANG: 3×3 Perform mode of transportation to the 15 yard line and back until 3 minute timer goes off. Pace is about 90% capacity, Followed by isometric core for 3 minutes.
Exercises: Burpee broad jumps Recover: plank Bear crawl Recover: side plank Sprint/backwards run Recover: side plank Shuffle Recover: 6 inches
MOLESKINE: Pep covered my 30 seconds of tardiness and started us off with his favorite exercise: Side Straddle Hops The idea for the workout was originally to be a Norwegian 4×4, a VO2 max workout, but changed last minute to accommodate the chosen exercises. Nobody wants to burpee broad jump for 4 minutes.
ANNOUNCEMENTS: Slack COT: Brandolini’s law: the energy required to refute misinformation is an order of magnitude greater than the energy required to create it. I applied this to other parts of our life. Cheating on your diet for a couple days seems like it takes 2 weeks of working out to recover from. The repercussions of anger are hard to mend even if you just lose your temper temporarily. Succumbing to temptation is easy but takes divine intervention to remove sin from your life.