Q: The Merchant
PAX: morning stār, Pebbles, AAA, Sooie, Malibu, Timber, Fish Biscuit (2.0), Tonks (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: None
COUNT: 11
See you all at Sooie’s birthday bash tonight and at my Pain Train Q and Hunger Games tomorrow!
WARMUP: Quick mosey + dice burpees.
THE THANG: Buckle in. Bold + Italics = critical path through workout.
Your party has answered the call to slay Nashvillia, the evil goddess of woo girls, beer bikes, and unsavory public behavior. She is a powerful deity, so you will have to acquire mighty artifacts and magicks to slay her.
Your path takes you through the Forest of Sir Bearington, a sentient bear with no love for humans. The party druid disguises everyone as rabbits to help avoid detection. Broad jumps!
You arrive to the blacksmith to decide on your weapon, and in doing so, prove yourself worthy to wield it. Do you choose:
1. Realmbreaker, The Legendary Greathammer of the Dwarf King Ulush? – 5 minutes, 11 burpees EMOM
2. Heartseeker, The Mythical Bow of the Unspeakable Hunter, Garog? – 5 minutes of suicides, EMOM
3. The Whisper, The Unassuming Dagger, Which Grants Invisibility? – 5 minutes of isometric merkins
You decide to take your new weapon out for a spin and gain some sweet sweet experience points. You find a nearby cave and stumble upon:
1 – an arch-lich, its eyes burning with hatred as it attempts to consume your soul. 15 Burpees! 15 Lt. Dans!
2 – a mind flayer and a legion of intellect devourers. 15 burpees! 10 Lt. Dans!
3 – an enraged earth elemental. 15 burpees! 5 Lt. Dans!
4 – a pack of hobgoblins. 15 burpees!
5 – a few goblins. 10 burpees!
6 – a single rat. 5 burpees!
Might alone will not slay the goddess; you need magic. Duh. An archmage has lent you his spellbook, but you only have time to learn 1 spell. You decide on:
Fireball – Ring of Fire
Lightning Bolt – Catch Me If You Can Burpees
Snow Storm – Howler Monkeys
Finally prepared, you slip into the grand throne of Nashvillia. You find the temple fortress surrounded by beer-drinking valkyries screaming “Party in the US” and throwing cans at attempted intruders. You opt for:
1. Outright Violence: Burpee-Jumps to the half field and back
2. Stealth. Bear Crawl around Parthenon
You make your way to the grand throne room, and find Nashvillia waiting for you! This is the final assault. Your options:
1. Charge blindly ahead: Field-Long Boo Boo Bear Crawls
2. Work together with the party in a coordinated attack: DORA, 100 Lt. Dan’s.
Nashvillia, weakened by your attack, transforms into her final form: a terrible pink dragon with the words “Venmo for drinks” etched in its side. This is your last chance! You:
1. You realize that your strength lies in friendship, and you move as one, shoulder to shoulder with men you have learned to call brothers: 10 Booyah Merkins, 10 Hi-Five Jump Squats, 3 sets
2. You make a heroic last stand, staring death in the eye as you shoulder the responsibility of defeating this fiend, even at the cost of your own life: 10 Worlds Worst Merkins
At the very end of every adventure, there is a lesson. You discover:
1. The demons you face, and strength to conquer them, come from within you, and that life is the struggle to overcome the darkness in men.
2. Glory comes from not just the stories we tell, but the comrades that can share in those legends.
Either way, 10 burpee buyout.
MOLESKINE: Don’t take things too seriously. Have fun with the hard things. Make every day an adventure
ANNOUNCEMENTS: Hunger Games, Sooie Party, Brew Ruck, Night Movez, Run around the Castle (GEODIS). See Slack for more.
COT: Prayers of gratitude for progress with adoption process for Grey Album. All other intentions spoken and unspoken.
WARMUP: what’s that for? We have FORTY FIVE minutes. Let’s get right to it.
THE THANG:
Basketball court work (including bearcrawls, sprints, skipping, and plenty of complaints).
Head down to the parking lot for the mini Dora–includes sets of Burpees, Squats, Merkins, and Drydocks.
Mini Mary
MOLESKINE:
I have a confession–I did not want to get up this morning. I’ve been pulled in 12 different directions at work with no end in sight. I’ve had to drop a class (ie. $2500 pissed away) because I was in a solid ‘F’ category. My running this week has been very poor. I submitted to stress eating yesterday. I spent 35 minutes on my porcelain throne this AM. My joints (and not my member) were unusually stiff this morning. I would have rated myself 3/10 when I pulled up this morning.
That’s the thing about the-discipline. You get up and show up irrespective of what’s going on in your life. Sometimes you’re even called to lead when things aren’t going well. The daily discipline of the King is often inviting, but sometimes it is completely opposite. the-discipline is cold and indifferent to how you’re feeling.
So you get up and go chase it anyway. That’s just how it works.
ANNOUNCEMENTS:
Brewruck
Game Night
COT: Prayers and thankfulness for our continued growth as men.
WARMUP: OYO stretching
THE THANG: July Kettlebell Regimen x5, but focus on form and mind-muscle connection.
Low, slow and grueling, our sweat a testament to the efficiency of simple exercises done consistently, this was a sleeper burner.
MOLESKINE:
ANNOUNCEMENTS: praying for all our traveling friends, Linus’ business endeavors, and those who need healing.
COT: not all those who wander are lost
WARMUP: Quick mosey + burpees. Stretching is for the birds.
THE THANG: A modified deck of death. Merkins, squats, BB situps, and mountain Climbers were default routines, spiced things up by changing 2,3,4 to special rules.
MOLESKINE: El Capitan nearly got us to do 40 burpees, we modified as necessary. It got out of hand real fast.
ANNOUNCEMENTS: Sooie Party, Hunger Games, Night Movez, GEODIS run, Gulliver’s Travels.
COT: Those affected by Beryl, Peace for families, busy season at work, unspoken intentions.
WARMUP: Mosey, burpees , stretching
THE THANG:
5 / 5 minute rounds
Supersets 20 reps
Merkins (your choice)
Rows
Calf Raises
Curls
Side Straddle Hops
Step Ups
Taint Scrapers
Dips
Squats
Overhead Press
W/ coupons when applicable
Guantanamo Bay followed by dealers choice ab work
MOLESKINE:
ANNOUNCEMENTS: Friday and Saturday stuff- check slack!
COT: Prayers for Bareback and his family as they move westward!
Thank you for letting me lead- it was a pleasure! SYITG
WARMUP:
Grab the 2 Coupons and Mosey to the field
41 SSHs
THE THANG:
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Swings: One member performs 20 swings with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until swings are done.
– Switch and Repeat until each team member has done swings.
Round 3:
– Cinder Block Curls: One member performs 20 curls with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until curls are done.
– Switch and Repeat until each team member has done curls.
Round 4:
– Cinder Block Rows: One member performs 20 rows (10 each side) with the cinder block.
– Bodyweight Exercise: Team does Burpees until are rows done.
– Switch and Repeat until each team member has done rows.
Round 5:
– Cinder Block rifle carry: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Merkins until the block carrier returns.
– Switch and Repeat until each team member has carried the block.
TEAM 2 were the Winners 3 – 2.
Circled up for some P90X Yoga to end
MOLESKINE:
Always an honor to lead. SYITG
ANNOUNCEMENTS:
Check Slack, busy July
COT:
Prayers for the Webb Family
WARMUP: Mosey + Burpees
THE THANG: Assorted LotR + D&D trivia. Ended with sprints up Mt. Doom.
MOLESKINE: Lots of activities in F3 Nashville. See slack for more.
ANNOUNCEMENTS: Hunger Games, Brea Ruck, Nights Movez, GEODIS run. See slack for more
COT: prayers for Susan and her breast cancer diagnosis. All other unspoken intentions.
WARMUP:
Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch
THE THANG:
Grab Coupons
Circle up and count off 1,2,3,4…
Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise
Bear Crawl out run back/PAX do Overhead Press and Curls
Run to Hangar/Merkins and Plank Jacks
5 Burpee/Wall Sit
10 Lunge w/ Coupon/Freddie Mercury and WW1
Broad Jump/Squats and Rows
MARY
PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-
WARMUP:
– 20 little baby arm circles + reverse
– 20 seal claps
– 20 imperial walkers
THE THANG:
Run around lacrosse field
Dora:
– 100 burpees
– 200 dips
– 300 fire hydrants
ANNOUNCEMENTS:
July 12 – meat and games at Natural Ice’s house
July 13 – brew ruck
July 20 – night moves
COT:
– Knuckles – 22 year old son trying to find his way in the world
– SalPal’s wife – low iron
– Chunk’s daughter – returns from Nebraska today.