WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH x15
BACs x15
BACBACs x 15
Low slow squats x10
Slow mercs x 5
WMH oyo
Mosey to get coupons
THE THANG:
Part 1
4 stations
1. Bent over Rows with coupon
2. squats with coupons
3. Dips
4. Decline mercs
Timer ran around playground track with sandbag. Rotate upon return.
Did 3 rounds of this
Part 2
4 stations
1. Dead lift with sandbag
2. LBCs
3. Step ups
4. incline mercs
Timer farmer carry coupons on path inside playground
Only able to get 1 round in
Mosey to return coupons.
Ended with 90 seconds of plank
MOLESKINE:
A small act of kindness goes a long way. It can be infectious
ANNOUNCEMENTS:
Insane Train officially launches at red caboose on Wednesday Jan 7th and every Wednesday thereafter.
COT:
Prayers and Coffee…thx FLO for the floejoe
WARMUP: move to playground. Start watch.
THE THANG:
12 days of christmas
1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks
Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!
MOLESKINE:
ANNOUNCEMENTS: boxing day Q tbd
COT: prayers for work, travel, safety and family, especially through tough times and loss
WARMUP: ssh, backs, Willie mays hayes
THE THANG:
Thang 1:
PAX split into 3 groups, completing 3 full rotations of 2 exercises with a MOT in between constantly moving SBs.
Group 1 completed pull-ups
Group 2 MOT angry-bears with SBs to
Group 3 coupon thrusters, then angry-bears back with SB to group group 1, etc.
Thang 2:
20 yrd SB carry
30 yrd sprint.
Groups 1-3 each had 5 turns carrying the entire PAX’s weight;
Mary: Ring of Fire
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: run a lap
THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.
Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.
After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.
Mosey back to start and big boy situps to end.
MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.
Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.
ANNOUNCEMENTS:
COT:
WARMUP: Stretching & Broga flow, then a mosey over to the lit up pizza hut!
THE THANG: 12 Days of F3! Start on Day 1, add on a Day each cycle (like the song, duh). The PAX had to remember the order with a 10 burpee penalty for mistakes, but were perfect on the day!
First Day: Lap around the tank and 5 Burpees
Second Day: Two IYT’s
Third Day: Three Jump Squats
Fourth Day: Four V-Ups
Fifth Day: Fiveeeee Navyyyyy Sealsssssss
Sixth Day: Six WW1s
Seventh Day: Seven Speed Skaters
Eighth Day: Eight Bama Prom Dates
Ninth Day: Nine Carolina Dry Docks
Tenth Day: Ten Mountain Climbers
Eleventh Day: Eleven Happy Crunchy Frogs
Twelfth Day: Twelve Step Up/High Knees
ANNOUNCEMENTS: Night moves tonight, everyone this morning is 1/3 of the way to completing the bagel challenge!
We’re shut down on Christmas, enjoy the holiday!
Convergence at Stronghold for New Years Day, we’re shut down that week as well!
COT: Prayers of gratitude for Toothless’s friendship and introducing me to F3, and for a smooth and successful move to Crieve Hall (I’m not crying, YOU’RE crying)…prayers for a restful and merry holiday season to recharge, and success on upcoming interviews.
PLAYLIST: My personal favorite Christmas album; Chance the Rapper and Jermih’s “Merry Christmas Lil’ Mama”
https://open.spotify.com/album/1ytfpLuUC11zEpbq4yM9Uu?si=OvRJu216SVeIFoF48d1lBQ
WARMUP: SSHs, BACs, WMHs
THE THANG: Perform different exercises during different parts of the song playing over speaker (ie verse, chorus, bridge).
After completing one round of 3 songs PAX will repeat the same exercises with new songs.
Exercise clusters:
Merkins / Low Plank / Burpees
Imperial Walkers / Squats / Lunges
WW1s / V Ups / Flutter kicks
ANNOUNCEMENTS:
New Year’s Day convergence
Night Moves on Thursday 12/18
WARMUP: SSH, OYO stretching while Flash explains the details
THE THANG: Segment #1: 5 Rounds, 10 Reps Each Movement, 3 Min. Rest
– Single Arm Row
– Bicep Horn Curl to Press Out
– Shoulder Press
– High Pull
– Tri Extension
Segment #2: Push Up Party, 45 sec. on / 15 sec. off
– Offset Push-up with Shoulder Tap (L)
– Offset Push-up with Shoulder Tap (R)
– Horn Push-up
– Spider Man
– Slow Motion
– Standard
Segment #3: 4 Minutes of assorted Mary to arrive at 6:15AM
MOLESKINE: Kept the workout on the asphalt despite there being a lot of grass. Always enjoy time spent at DD with you gents!
ANNOUNCEMENTS:
COT:
WARMUP: SSH, BACs, BAC BACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch
Motto and Core Principles
THE THANG: Load up Sand Bags/Coupons
Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.
Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.
MOLESKINE: Grateful to see FNG’s today!
ANNOUNCEMENTS: Check Slack
COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.
Thank you for the opportunity to lead this morning!
:horse_racing:
WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning
THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk
finish with a short round of Mary
ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building
COT:
Y&R’s wife is having a rough go. It is a year since her parents passed
