WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey for Coupons
Shoulder Routine
THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets
Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill
Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges
https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4
MOLESKINE: one more thing
ANNOUNCEMENTS: CSAUP 50 Miler 8/29
COT: good thoughts for change, travel, and family
WARMUP: SSH, WMH, Mosey to Coupons.
THE THANG: 3 things, MOT, DURA, Circle up workout stations
Thang 1: MOT Lunges with Coupon with torso twist at the bottom, backwards walk with cinder block drag (true leg burner), farmers carry w/ coupon switch on way back, modified brick layer (coupon lift from ground overhead to other side and then jump over coupon, another backwards walk with cinder block drag (legs are feeling it now).
Thang 2: 200 swing rows/scissor kicks/sky thrusters while partner ran around playground, ended a little early to finish off with circle workout stations.
Thang 3: 8 stations. Farmers carry with squat and calf raise, merkins, mountain climbers, triceps extensions, bicep curl, box jumps, burpee with pull ups, wrist rolls with weight on rope attached to broom stick. 1min with 10 sec to move from station to station.
MOLESKINE: Tried to pack in a little bit of everything. Got crunched on time.
On the places you’ll go. Good book to reflect on for yourself and with kids. Some favorite quotes read from book.
“Congratulations! Today is your day. You’re off to Great Places! You’re off and away!” New Beginnings
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Self-Determination
“Kid, you’ll move mountains! Today is your day! Your mountain is waiting. So get on your way!” Motivation
Ways to engage kids. Some good questions to consider.
What’s one thing I don’t know about you?
How can I be the best parent for you?
What’s something tricky in your life?
What was your favorite part of your day?
What’s the hardest part of being a kid.
What’s the best part of being a kid?
What’s your favorite thing to learn about?
What’s something you wish you knew about me?
What’s something you worry about?
What makes you laugh?
What are you excited about?
ANNOUNCEMENTS: F3 Dads Nerf War (check F3 Dads Slack)
COT: count off, name-o-rama, prayer for Wolfpack, Flo and Shakira. LEAD! Thank you all for joining me this morning. Already feeling it. Have a great weekend!
WARMUP: D Dog, U Dog, WMH, SSH, GMs, Arm Circles, Phelps, Mosey to grab coupon
THE THANG:
6 sets of 5 rounds (31min)
Down and back to start every round.
3 burpee buy in first round of each set.
1st round sets your target for remaining 4.
Stop at 10sec mark for rest each round if you don’t finish the round.
– Thruster with coupon
– Air squat
– Dry dock
– Sitting shoulder press with coupon
– Merkin
– WW1 with coupon
Keep up with number of rounds you miss your target.
Highest number of rounds missed group does that number of burpees.
5 SSHs / 10sec rest on repeat until all in
MOLESKINE: V-Q got spicy :hot_pepper:
ANNOUNCEMENTS: Overnight run challenge coming up. Sounds like a grat tim.
COT: Pound Puppy’s daughter. Belly Up’s mother. Esposa’s Mexico trip.
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary
WARMUP: SSH x 30, Squats x 10, Merkins x 15
THE THANG:
Grab a block!
In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press
Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry
Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.
All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004
MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.
ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop
WARMUP: Bacs, BacBacs, Don Quixotes, Inch Worms
THE THANG:
11s on the road hill – Carolina Dry Docks & Iron Mike
7s on the grass hill – Dips, Merkins
Split into 2 teams for 40 yard relay races!
Bear Crawl
Crab Walk
Politician
Broad Jump
Sprint
Duck walk
MOLESKINE:
Life is short
ANNOUNCEMENTS:
Check Slack
COT: Prayed for all intentions
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary
ANNOUNCEMENTS:
50 Mile CSAUP last weekend in August, Focker has details
WARMUP: none
THE THANG: 5 rounds of splice n dice from KB IG:
10 alternating snatch to squats
10 alternating cleans to press
10 offset-deficit pushups each side (20 total)
finished off with 9 minutes of 40/20 TABATA alternating between Swings and Floor Press.
Q was gassed.
MOLESKINE:
ANNOUNCEMENTS: Spartan Race October 4!
COT: see channel for the banter, and inspiration for Friday’s beatdown apparently
WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats
THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min
Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips
Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups
MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.
ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack
COT: Prayed for the intentions of everyone present
