WARMUP:
Short Mosey to
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary
Mosey two laps around park
50 SSHs
25 8 ct Body Builders
THE THANG:
Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)
Break for water and breath, someone spilled their first merlot (maybe blinker?)
Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players
Mary to wrap up
MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.
ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels
COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs
God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.
:sign_of_the_horns: Rock on,
Hair Band
WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs
THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups
After 3 rounds, 30 V-ups. Mosey to playground.
Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.
Mosey to Startex.
15 WW1s and almost a 60sec Hollow Body Hold.
MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.
ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer
COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:
WARMUP:
Head to toe mobility
BAC
BBAC
Low slow squats
Slow merkins
SSH (23 :goat:)
THE THANG:
Timber brings 0530 with him as he comes running onto the playground. I abdicate responsibility for any injuries one might endure over the coming 45 minutes by stating the non-professional capacity in which I will be leading, thusly shielding myself from a potential torrent of litigation.
We warm up.
Spoiler alert: it’s quite hot already. Nonetheless, we awaken our muscles from head to toe with Yes/No/Maybes, Baby Arm Circles, Back BACS, Low slow squats, low slow merkins, and SSH.
Now onto the thang: “ISO Crazy”
We partner up and establish four stations of isometric exercises. Between the stations the PAX perform:
– 10 planche merkins,
– 10 groiners,
– 10 jump squats.
The isometric exercises:
1. dead hangs,
2. fingertip plank,
3. tree/pole/wall sit,
4. hollow hold
are held until failure of one of the partners. The pairs are numbered off 1-4 and begin their respective isometric according to their number. 25 minutes of growling, grunting, grueling agony ensue. My plan, on paper, seemed to be but a gentle tempering of the mortal frame. The reality though was a gauntlet of pain.
The clock strikes 0600 and we’ve had enough. Time for games! Capture the flag! The 2.0’s demand that they take on the adults and we capitulate to this request. However, the first round the adults can only move by hopping on one foot. The 2.0’s score. Second round the adults must move by hopping on both feet. Half Lyfe leaps a flying tackle toward a 2.0 but misses his target and the 2.0’s score yet again. Chafed and chastened, the adults cast off all encumbrances and unleash their full footed fury. A wall of men prevent the 2.0’s from reaching the flag. Midfield, I reach the flag. Wheeling around with it firmly in my clutches, I let loose all reserves of energy and sprint toward our goal line! The adults score and 0614 strikes indicating the end of regulation gameplay. 2.0’s are victorious 2 to 1.
MOLESKINE:
I reflected on Ecclesiastes 4:9-10 and the importance of sharing our burdens. Coffee and fellowship is thoroughly enjoyed
ANNOUNCEMENTS:
The Knoll closed this Thursday (6/26) to participate in the convergence at greenmachine.
Special beatdown on July 1st at the knoll. You wont want to miss it!
4th of July convergence at handsomizer…on July 4th
Check slack for all other announcements.
COT:
Prayers offered. Coffee and chocolate milk enjoyed. Thanks El Capitan !
WARMUP: Mosey to the tennis court parking lot. 10 each in cadence
IST
SSH
Windmills
THE THANG: We took a short Mosey off campus to
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Indigenous peoples run with Q setting the pace to first parking lot.
13 SSHs and the explanation
THE THANG:
Indigenous peoples run with Q setting the pace to next parking lot.
Each 4:13 HIM told the PAX what they were proud of they overcame during the last 40 days. Then lead the PAX in 5 eight count bodybuilders.
Indigenous peoples run with Q setting the pace to first parking lot.
Each 4:13 HIM told the PAX what are their goals moving forward. Then lead the PAX in 5 eight count bodybuilders.
Red Skull & Decaf & YHC lead 5 eight count bodybuilders with words of encouragement
Indigenous peoples run back to StartEx
Circle up for some Mary to wrap it up
MOLESKINE:
This is not the end it’s just the start.
ANNOUNCEMENTS:
COT:
THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)
Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)
MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.
ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.
COT:
Prayers were offered up for the HIM and their families.
WARMUP: short and typical
THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round
MOLESKINE: A+ playlist ranking by Vector
ANNOUNCEMENTS: convergences on 6/26 and 7/4!
COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble
WARMUP: the usual SSH, LBAC, etc
THE THANG:
Mosey to turf and slow cadence dips, irkins, dirkins, step ups.
Mosey to bottom of stairs for stairway to heaven with incline merkins with various workouts at each platform.
Timed runs with each second over for each runner equal 1 burpee. First round the fastest time was 19 seconds and any time over that the second round was more burpees.
Stairway to heaven with double jumps and each pax calling an ab workout at each platform. Natural Ice pretty much knew all the artists for the songs hence avoiding burpee penalty.
ANNOUNCEMENTS: July 4th convergence at Handsomizer. 1st F and Nantaan handoffs coming up next week!
COT: Clarity of job situation and financials. Peace around the world.
WARMUP: none
THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan
ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine
COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop
