WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH
Windmills
Cherry pickers
WMH
Good mornings
Long mosey
THE THANG:
Thang 1- Big Gulps Eh?
77 of each at each landing, bearway up the stairs
S- Squats
E- eLBC’s
V- V ups
E- eLBC’s
N- Normal Merkins
Thang 2- Slurpees, yumm
11’s of burpees at the top (start with 1) and 2 count iron mikes at the bottom (start with 11)
COT: prayers for families, for Natural Ice job interview, and health
:grapes:
WARMUP: none
THE THANG: 7 burpees every minute on the minute for 38 minutes straight. The 5 burpees every minute for the last 7 minutes.
Thats 301 burpees
MOLESKINE: do hard things
COT: lifted up the nation praying for peace and hope.
WARMUP: SSHs, Good Mornings, WMHs
THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate
MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us
ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School
COT: thanks for letting me lead
WARMUP: the usual
THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc
ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…
COT: love community and bonds we form through f3. Invite friends!
WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms
THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing
MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist
ANNOUNCEMENTS: please check slack
COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.
WARMUP: 10 each IC
SSH
IW
Abe Vigodas
Mosey to the field
THE THANG:
Upon arrival to the field, I plotted out the four corners that would become our workout areas.
The four corner workouts were as follows:
1) 10 merkins IC
2) 10 SDS IC
3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye.
4) 10 Standard Squats IC.
The mode of travel between each corner varied each round.
1) Lunge Walk
2) Bernie
3) Duck Walk
4) Sprint.
5) The final round was a combo of all of the exercises and all of the modes of transportation.
We finished at the top of the stairs with 50) LBCs and then a Mosey back to the start.
MOLESKINE: coffee be Freakonomics was his own unique blend which was amazing.
ANNOUNCEMENTS:
Night Moves Thursday
Grow School
Octoburpee (w/ world record burpee count to end the month)
COT:
Prayers for Catfish MiL
Salami potential new job
The death of a young lady on the light rail has left me shaken.
Any unspoken prayers.
Warm-Up
We kicked things off with 39 Side Straddle Hops in cadence, then rolled through the usual suspects: cadence merkins, arm circles, seal claps, overhead presses, Moroccan nightclubs, and a sprinkle of imperial walkers mid–shoulder burn just to see if they’d help or hurt (jury’s still out). Closed with some light stretching.
The Thang – Part 1
Mosey to the top of the stairs.
– 13 8-count body builders
– 13 WWIs
– 13 jump squats
– Run down and up the stairs.
– Repeat 3x for a total of 39 reps per exercise.
The Thang – Part 2
Run to the benches.
– 13 dips
– 13 incline merkins
– 13 elevated Alabama prom dates
– Run to Benson Ave and back.
– Repeat for good measure.
Finisher
Cadence 8-count body builders, mosey back to StartEx, cadence Mary, and—you guessed it—more 8-count body builders.
COT
Grateful for another lap around the sun and for the men who showed up to start the day right.
ANNOUNCEMENTS: Triple Threat Convergence – Three Ring Circus next week at titan atlantis bomber
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.
THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.
MOT to battle: mosey to bridge
At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.
Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x
Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.
Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).
Sprint from top of stairs to startex, burpees to buy out.
In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.
MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.
ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.
(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.
COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.
