WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, LBAC, Good Mornings, Willy Mays Hays, Mosey
THE THANG:
Borrowed from Right Said
9 exercises, 9 reps, run a lap (roughly 400m today, then delete an exercise
1. Merkin
2. Burpee
3. LBC
4. Squat
5. 2-ct mountain climber
6. Side Straddle Hop
7. 8-count Body Builder
8. American Hammer
9. Iron Mike
Mosey back to StartEx
MOLESKINE: Always a pleasure to be in the Shire. Thanks for the opportunity to lead.
ANNOUNCEMENTS: gullivers-travels-challenge ongoing. Visit other AOs to extend your comfort zone and see what’s happening around Nashville.
COT: Good thoughts for all the dads remaining intentional with the start of school and routines and busy schedules.
WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs
THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks
MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.
ANNOUNCEMENTS: check slack, things seem a little slow?
COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more
:grapes:
WARMUP: OYO stretching while Q explained the Thang
THE THANG: CrossFit WOD + Misty Mountain Magic
10 Burpees
-150m jog
10 Burpees
20 Push Ups
-150m jog
10 Burpees
20 Push Ups
30 Lunges
-150m jog
10 Burpees
20 Push Ups
30 Lunges
40 Sit Ups
-150m jog
10 Burpees
20 Push Ups
30 Lunges
40 Sit Ups
50 Squats
-150m jog
MISTY MOUNTAIN MAGIC
Bonus Round!! Add 60 pullups!
Finished out with some pigeon pose.
MOLESKINE:
ANNOUNCEMENTS: Dinty Moore is Q’ing on 8/23!!
COT: Praying for our dear friend Sanders’ wife; may she swiftly recover and regain consciousness. Prayer requests for my neighbor, Alex’s ankle, and anyone else in need of medical healing.
WARMUP: Nope
THE THANG:
Paired Various workouts with songs:
Chumbawamba Tubthumping-burpees
Dee-1 No car note-block rockets
Family Force 5 Chainsaw-thrusters & shoulder presses
KB Church Clap-Church Clap
Moby flower-merkins
Derek Minor who you know-shrugs
Limp Bizkit rolling-grip rip & rolls
Holes dig it up-gravediggers
Head Shoulders Knees & Toes-head shoulders knees & toes
MOLESKINE:
Suffer!
“For I will show him how many things he must suffer for My name’s sake.””
Acts 9:16 NKJV
ANNOUNCEMENTS: Come to signing day!!!
COT: kept private
WARMUP: Willie mays hays, forward fold, arm stretches,
THE THANG:
100 curls and overhead press with rifle carry every 25 reps
Lunges down and back with 10 squats every 5 paces, 3 trips
200 SSH with rifle carry every 25 reps
ANNOUNCEMENTS: Tomato fest this weekend,
Cornelia Fort concerts end of August
Dry ground, wet air :trident:
WARMUP:
Jog around park with skips, side shuffles, karaoke. Stop and do merkins in cadence – accomplished 50 4-count merkins during warmup.
THE THANG:
Sprints/speed work around the parking lot. Sprint long stretches, jog short stretches. X4 laps. 2 minute dynamic rest in between with 30s jump squats, 30s high knees, 30s low plank mtn climbers, 30s Freddie mercuries.
One round of Bear crawl to Pizza Hut, Lt. Dan back
MOLESKINE:
Sorry Wolfpack :leg:
ANNOUNCEMENTS:
9/11 Convergence somewhere
9/14 10th Birthday celebration of F3 Nashville at Stonewall
COT:
Prayers for undisclosed prayer requests.
WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches
THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.
Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).
Thank you to all of my Pacers for setting and holding the bar.
MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!
ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.
COT: Prayers for strength, healing and endurance.
WARMUP: Willie mays hays, cherry pickers, arm stretches, arm circles
THE THANG:
– 2 laps Indian runs
– 100 merkins and ww1 in 25 rep increments with run in between reps
– Lunges down and back with 10 squats every 5 strides
– Dora: 250 ssh while partner runs
– Jailbreaks
– Circle of Mary
ANNOUNCEMENTS:
Tuesday Brewsday tonight 430pm at 12 south taproom
WARMUP: 6 pax carried 1 picnic table to the corner just because. Then last man up mosey almost to the school, turn around back to corner. Standard warmups (SSH, WMH, GM, LBAS, Squats, etc).
THE THANG:
– Pax lined up youngest to oldest (math), counted off by 3s to make teams. .
– Three teams of 3 going for max reps of exercises with movements up / down hill (to port-a-potty as marker).
– Pax A does dips at top while Pax B jogs down to Pax C who was doing BBSU at bottom. Pax B tags out Pax C who Bernies up to tag out Pax A…continue for 13 minutes. Change exercises to Merkins at top, squats at bottom for 13 more minutes.
– Team of Spinal Tap Vector and Hedwig won, 1532 to 1403 to 1252. (lots of math). Their prize was to run with medicine ball to stairs and back to flag (conspicuously missing due to bluemule “software update”)
– Rest of pax moved picnic table back then did dealer’s choice Mary, before winning team joined us.
MOLESKINE: Mental challenge was keeping track of the numbers in the song titles. All songs had numbers in title. Vector missed at least one, which means the Q won :face_with_rolling_eyes:
– Fifteen, 1000 Nights, Summer of 69, 100 Years, 3 AM, 57 Channels, 1979, 50 Ways to Leave Your Lover, Positively 4th Street, 25 or 6 to 4, 365 = 3677 (last math)
ANNOUNCEMENTS: Vector is back. We missed you. Though westeros is not technically the most RESPECTed AO in Nashville, you do the math. Pep has a theory he will share about us old people. He’ll share.
COT: Prayers for a good week of leadership and fellowship. Hedwig and his wife having big tests for 2.0. Thanks for the chance to lead.
