WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around the field, active warmups
THE THANG: KICKBALL!
Started off with Last Man Standing- one pitch, if you get out, you join the pitcher in the outfield. Last batter to get out wins. Immediately had to add people to the outfield due to Oatmeal’s lack of hustle.
Switched to standard kickball where we ended in a tie! (boooooo)
Highlighted by some superb batting from Toothless, an opportunity to improve fielding abilities from Siri, and a true masterclass in bunting from both squads. Everyone was red from burpees in the dirt after every hit.
ANNOUNCEMENTS: The dreaded Tennessee Tussle is scheduled! Get excited to form teams of four so we can improve on our finish from last year!
COT: Prayers for health, the passing of loved ones, and career adversity. Always thankful for the PAX providing a welcoming space to share our struggles, emotions, and triumphs together.
PLAYLIST: Quickly threw together selections from the top results on Spotify for “baseball walk up music.” Turns out the youth these days only pull from two categories for walk up tunes- rap made after 2019, and classic rock. Go figure.
https://open.spotify.com/playlist/7s1ndsDyA98ixKLciTIWmt?si=a8978b92ede548b9
WARMUP:
5 mins
12x SSh
12x Bacs
12x bacbacs
6x slow squats
6x slow merkins
Good mornings OYO
Willie Mays Hays OYO
Slow mosey to stop sign
THE THANG:
Deck of cards 25 mins
Round 1
18 cards
Hearts = hand release merkins
Diamonds =dips
Clubs= Carolina Dry Docks
Spades = Step ups
Round 2
18 cards
Hearts = hammers
Diamonds = Diamond Merkins
Clubs = Crunches
Spades = Squats
Deuces were wild so we had some burpees
Last 15 mins ultimate frisbee!
MOLESKINE:
Trying to keep the fun going for the last week before my twins go back to school and soak up the summer.
ANNOUNCEMENTS:
Tussle and other events upcoming this fall. Check slack.
Ruck at the Eddy officially kicks off 8/18
COT:
Silent Prayer, coffee and chocolate milk
WARMUP:
Mosey and traditional warm-up
THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips
Run a lap at every 50 reps
MOLESKINE:
Planning is essential and plans are useless
ANNOUNCEMENTS:
CSAUP 50 Mile
Night Moves
COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches
THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.
MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!
ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.
COT: Prayers for family, school, strength, wisdom and endurance.
WARMUP:
15x SSH
12x Bacs
12x BacsBacs
12x Overhead press
10x slow squats
Willie Mays Hays OYO
Mosey to stop sign and back
THE THANG:
Baseball (30 Minutes/4x around bases)
5 teams
1B merkins
2B Squats
3B American Hammers
Home plate – Hold Squat
Runners as timers
MOT rounds 1 and 2 bear crawl from home to 2nd (approx 40yrds)
MOT rounds 3 and 4 politician around bases (approx 80yrds)
Head back to playground for epic round of Mary with 20 sided dice roll to determine # of reps.
Got through 16 pax with various exercises and many high rolls but thankfully only 5 burpees
MOLESKINE:
In this time of transition back to school etc take time to slow down and really enjoy the moments with family. For those who start next week Enjoy these last days of summer with family
ANNOUNCEMENTS:
Check slack
The Monday Morning Ruck (the eddy) official kickoff 8/18
COT: prayed us out. Praise for sparrows family on finalizing adoption
WARMUP: “The highest good is like water.”
THE THANG: Rucked across the road to Percy and back. Strava says 3.38km today. Only 22m elevation gain. Easy peasy.
MOLESKINE: Too many spiderwebs in the front row for my taste.
ANNOUNCEMENTS: Slack… check it!
COT: I’m another year wiser today and anytime I need some Wisdom I pull out the Tao Te Ching. Here’s my favorite and most meaningful chapter:
Chapter 8
The highest good is like water
Water gives life to the ten thousand things and does not strive
It flows in places men reject and so is like the Tao
In dwelling, be close to the land
In meditation, go deep in the heart
In speech, be true
In ruling, be just
In business, be competent
In action, be aware of the time and season
No Fight
No Blame
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry
THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump
Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint
Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl
Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)
MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.
ANNOUNCEMENTS:
None
COT:
Siri for work stress and new baby on the way
Cheeks on his birthday
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
