Promptly started the Hobblin Gobbler course at 5:30 am, with the all important RUN from Red Skull.
It was a great way to start the day. Be on the lookout for next weeks location and route.
SYITG,
Chunks
WARMUP:
Mosey to stop sign and back.
15 SSH
15 Imperial walkers
10 low slow squats
10 slow merkins
10 Willie Mays Hays
OYO stretches 1 minute
THE THANG:
5 cones, each 10 paces apart.
Return trips from cone 5 to cone 1 were alternating sprints, slip-line uppercut drills.
Plank for the 6’s
4 double-sidekicks low/high at each cone.
Return
4 squat punches at each cone.
Return
4 tuck jumps at each cone.
Return
4 more squat punches at each cone.
Return
4 burpee, jab, cross combos at each cone.
Return
Repeated the full sequence 2x
10 minutes of single-flag Capture the Flag. If you get tagged, 5 burpees or sprint to your base to return to the game. If anyone dropped the flag, everyone does 5 burpees.
MARY:
None
ANNOUNCEMENTS:
New years Day convergence.
COT:
When I was a kid, Sidekicks (Chuck Norris, Jonathan Brandis) was one of my favorite movies. Since my brother passed away last week, I’ve been reflecting a lot on the past and how we grew up. Still processing through all of it but a couple things stand out. Community is vital. Inevitably we’ll each face a moment when we’re tempted to give up. When that happens, we need the strength of those around to help carry us through it.
WARMUP: Was already pretty warm
THE THANG: Looked around in all directions for possible PAX
Poured myself a cup of coffee
Drove away at 5:33am đ
MARY: N/A
ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!
COT:
WARMUP:
A simple warning that this was gonna suck.
THE THANG:
Crawlbear up the hill. Bearcrawl to islands in parking lot, 5 burpees at each. Bearcrawl Paula Abduls. Bearcrawl back down the hill. Pullups, burpees and big boy situps from 1 to 7 and back down again, ‘cuz people wanted to stop bearcrawling.
MARY:
Dealers Choice
ANNOUNCEMENTS:
– Brewruck Dec. 16th.
– Game Night @ Firefox Residence Dec. 2
– Jan. 1st convergence.
COT:
– Prayers for the homeless of Nashville.
– Prayers for safe travels of loved ones.
Coffee at Star Bagel.
Sincerely,
MeanPal
WARMUP: The Motivator, Merkins (10 ct IC), Slow squats (10 ct IC), stretches: hip flexor, hamstring, anything you need (covered F3 mission, 5 core principles, credo here)
THE THANG: 3 groupings of workouts, 3 sets per grouping
Group 1: body weight squats, merkins, side straddle hops (15 reps each)
Group 2: single leg balance touches, pull-ups, squat jumps (10 reps each)
Group 3: bear crawl (10 yards), crab walk (10 yards), burpee w/out merkin at bottom (10 reps)
run the hill after each grouping when waiting for the 6 to finish
Gratitude Run: ran 1 mile together with 3 stops to hear gratitude callouts (all 9 PAX had a call out)
MARY: None
ANNOUNCEMENTS: Cold plunge following workout at @Morning_star âs house!
COT: 1 year ago my Dad had quadruple bypass surgery. For much of my life Iâve viewed him as an unstoppable force, but he has become a fragile human. In reflecting on his situation, I understand we are all fragile, and to not take anyone for granted. Letâs make showing gratitude to others a part of our daily lives.
Thanks for coming out in the gloom this morning! @Malibu, thanks for bringing your brother – it was a pleasure for us all to meet him. @El_Capitan, thanks for your contagious joy. Seeing you race the kids across the field to end the run was awesome! @Morning_star, thank you for the cold plunge special! It broke me! Happy thanksgiving to all of you!
– Timber
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Standard stuff
THE THANG:
Tabata (35 seconds on and 15 seconds rest x5) for each exercise:
– mercins
– squats
– WWIs
– burpees
– American hammers
With a sprint up the hill between each exercise
ANNOUNCEMENTS:
We miss @goose
WARMUP: run to garage, various stretching to time limit, no reps counted
THE THANG: concentration on form and muscle activation, no reps counted (itâs like the opposite of a CrossFit pull up)
TABATA 50 sec on, 10 sec rest (8 rounds total)
Round 1: drop squats and merkins
Sprint
Round 2: IYTs and monkey humpers
Sprint
Round 3: dive bombers merkins and donkey kick/fire hydrant hip circuit
MARY: PAX chose various exercises to varying time limits
ANNOUNCEMENTS: Hobbling Gobbler on Thursday at #greemachine
COT: Reminder of 2 things
-Holidays are number one time for addiction relapse, but also when lots of us go back into unhealthy living whether that be physically, emotionally, mentally. So be gracious with your family, remain disciplined, and be responsible for yourself and how you respond.
-The first holiday after a loss is incredibly weird and full of so many emotions. Donât forget about those who lost loved ones this year, especially those at Covenant. Reach out to someone and just let them know their loss and pain isnât forgotten.
WARMUP: Mosey to stop sign, 10 pull-ups (OYO), 10 merkins (IC 4 ct), 10 jump squats (OYO), hip flexor stretch and hamstring stretch (10 ct)
THE THANG:
1. Hill sprints (8 min): Sprint uphill, recovery jog down (50 yards)
2. Leg burnout (3 sets): Bulgarian squats (10 each leg), jump squats (10), âshadow wrestlingâ movements (~30 seconds)
3. Upper body burnout (2 sets – 1 min, 40 sec): towel curls, towel tricep extensions, shoulder raises
4. The finisher: towel hang for as long as you can hold
MARY: None
ANNOUNCEMENTS: polar lunge this Thursday, hosted by @morning_star. Reminder/encouragement about No Noise November.
COT: Growth is experienced in challenges. Donât fear failure! As the Governator (Arnold Schwarzenegger) once said, go to failure and then do a few more reps!
Thanks for coming out in the gloom. There was something oddly satisfying about working out in the cold rain with you men (and the brave 2.0s)!
– Timber
WARMUP:
With two 20lb slam balls in hand, mosey on a circuitous route to the circle by the golf shop.
– SSH
– LBAC F/R
– Moroccan Night Clubs
– Ts/Ys
– SnL Squat
THE THANG:
Hop over to the cart path along the driving range for some ânon-competitiveâ slam ball relays.
Round 1: PAX 1 explodes forward with a chest pass, next in line runs m to pick it up and throw. Repeat down the line until group reaches the last driving range pole.
Round 2: PAX 1 performs reverse overhead toss, repeating as above back to start.
Mosey to benches by community center to just D.O. it:
Derkins/OH Presses with rest as needed.
20/5
15/10
10/15
5/10
Head over to Jungle Gym for an AMRAP circuit:
5 Pull-ups
10 Merkins
15 Squats
10 Ab Thrusters
5 Star Jumps
Run a lap around community center
Most everyone got to 5 rounds before it was time to head back to flag forâŚ
MARY:
Balls were passed in various manners around the circle, changing directions on Qâs call, and ultimately ending with passing via American Hammers and finally planks.
ANNOUNCEMENTS:
Game Night at Firefoxâs
Movember means check your âboys.â See @vector for tips.
COT:
Prayers for Bernard Pickneyâs continued recovery, @Right_Saidâs buddy struggling with alcoholism, @papa_bearâs Mâs recovery, and safe travels and kindness navigating family dynamics over the holiday.
PA out.
