Category: Middle Tooth

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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A Disney adventure

AO: middle-tooth
Q: sooner
PAX: Toothless, Oatmeal, Cowboy, Betty Ford, Choo Choo, Matador
FNGs: None
COUNT: 7
CONDITIONS: prime

WARMUP: dynamic stretching

THE THANG:
Little Merman workout (Abs)… If we grew a fishtail and had to survive, we would drown or be eaten because of our weak abs.

– dolphin kicks (50)
– butterflies (50)
– thrusters (40)
– Freddie Mercury (40)
– full leg lift (30)
– full scissor kick (30 right leg)
– WW 0.5 (20)
– WW 0.75 (20)
– WW 1.0 (20)
– frogs (10)
– lbc (10)

Beauty and the beast mode (40 second + 20 second tabatta)
– pull ups
– pushups
4 sets each

Robin Hood and his merry men of Sherwood Forest
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap

MOLESKINE: really impressive lyrical knowledge

ANNOUNCEMENTS: octoburpee, need a better showing at night moves, Tennessee tussle, it’s fall break, check slack

COT: travelers, changing of the season

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Back 2 School, Day 2! 🚌 🎒📚

AO: middle-tooth
Q: Toothless
PAX: Pepsi, Young and Restless, Subway, Works for a Guy, Matador, Betty Ford, sooner, DrRupp, Esposa
FNGs: None
COUNT: 10
CONDITIONS: Clear & crispy!

WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps

THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.

Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.

(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)

(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.

Dealer’s choice til time!

MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.

ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20

COT: Prayers were shared, the men left encouraged because they encouraged one another.

As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:

— Toothless :tooth:

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Round Two: Focker-Cowboy-Uppers and Lowers

AO: middle-tooth
Q: Cowboy , Focker
PAX: Focker, Black Lung, moneyshot, Sherlock, Shy Guy, Esposa
FNGs: None
COUNT: 7
CONDITIONS: Cooler. Lower Humidity,

WARMUP: Shared Warmup Duties – Plenty of Stretches – Old Men Bending Over kind of work.
And we mosey

.
Stop short and do some slap Merkins, run to the back side station by the baseball field.

THE THANG:
Section One – Work the Top Half

TABATA 1 minute work with 10 second reset
5 Australian Row (inverted rows, alternate grips each round after 10)
10 Mike Tysons
5 dry docks
Hold plank with Feet Up on top of Row Bar until reset
15 rounds total (Around rep 7 there was confession that 5-10-5 sounded light at the beginning. We all were grunting at 11) “4 to Go Boys”

Focker took over and lead up to our favorite hill.
Section Two – Work the Bottom Half

3 Exercises at the bottom
Round 1
10 jump squats
15 lunges
20 Alabama prom dates
Run to top of hill and back down
R&R x 3

Round Two
10 -Prisoner Squats
15 – Start Jumps
20 – frog pumps
Bernie to Top and Run back down
R&R x 2

Round Three
10 – squats
15 – frog pumps
20 -hip flexor pumps
Sprint to Top and mosey down

In our gassed state we all mosey to startex
T-Claps to Esposa for being out and joining lite while on IR.

MOLESKIN:
Today was round two of the Week Long Collab of Focker and Cowboy. A balanced approach of Uppers and Lowers (not teeth) BODY. Arms and Legs.
THINGS HEARD
Black Lung Met My (Cowboy’s) Spirit Animal this week.
Sherlock recounted his F3 journey ; 6 months of surviving; 6 months of keeping up; Now in the Getting Better mode.
Congrats to Esposa; Our Husband Got Long Vacation and a Raise in the same week
Focker does not like indoor workouts
Cowboy does not like treadmill running (indoors)
Bernies after Leg Day BURN
Shy Guy’s superpower is Bernies

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Full-body Fun

AO: middle-tooth
Q: Focker , Cowboy
PAX: Pepsi, Cal Worthington, Esposa, Oatmeal, DrRupp, Betty Ford, Choo Choo, sooner, Toothless, LB
FNGs: None
COUNT: 12
CONDITIONS: 70s!

WARMUP: short and mild yoga

THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the “pump” around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)

Finished it off with a round of Mary

MOLESKINE:
-sooner’s pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboy’s legs are truly a modern marvel

ANNOUNCEMENTS: refer to Slack

COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day

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Soft Grass of Green Hills Park

AO: middle-tooth
Q: Puzzlah
PAX: Oatmeal, Esposa, Pepsi, sooner, Cal Worthington, Choo Choo, Cowboy, DrRupp, Toothless, Focker
FNGs: None
COUNT: 11
CONDITIONS: perfect morning

WARMUP: tikTok influencer hops, swings, then a little yoga

THE THANG: 2-Burpee indian run to field

Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.

Burpee indian run to the 9-square

With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4

Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.

MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.

Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala

ANNOUNCEMENTS:

COT:

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Stages of Labor

AO: middle-tooth
Q: Focker
PAX: Pepsi, Esposa, Matador, DrRupp, Topanga (Scott), Betty Ford, Choo Choo, Pole Dancer, Matt Lanahan
FNGs: None
COUNT: 10
CONDITIONS: heat thunder

WARMUP: nahhh

THE THANG: today we learned about the stages of labor to get children into this world

Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumps—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
2 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult

ANNOUNCEMENTS: check slack

COT: May we all appreciate and recognize our mortality and the small blessings in this life

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CoverBands Kept Us Moving

AO: middle-tooth
Q: Cowboy
PAX: Matador, Toothless, Focker, Betty Ford, sooner, DrRupp, Choo Choo, Esposa, Pepsi, bluemule, Puzzlah
FNGs: None
COUNT: 12
CONDITIONS: Cool, Moist. Engaging. Invigorating. Fast Paced. Efficient but confusing at times,

WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,

THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s
. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.

MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.

ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.

COT: Count, Announce, Prayer

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Full Moon in June! Happy Halloween! =?utf-8?q??= 🎃 đŸș 🌕

AO: middle-tooth
Q: Toothless
PAX: Oatmeal, DrRupp, Matador, Pepsi, Focker, Esposa, Pole Dancer, Betty Ford
FNGs: None
COUNT: 9
CONDITIONS: Perfectly pleasant, clear skies, bright as day

PLAYLIST: https://open.spotify.com/playlist/59GuzDm447UdTWAVqQZlbo?si=1ca8db418ce14815

WARMUP:
– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10

THE THANG:

Mosey to tennis courts (the upside down)

First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the verses. Lots of scary stuff in that song!

Cue the Deck of Horrors!!!

Circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Face cards trigger 10 reps of a harder exercise
– Aces have their own devilry
– Next man up does half reps to keep the cards moving

Spades :spades:
– Digits = Squats
– Faces = Squat Jumps
– Ace = Broad Jump to the other fence and back
Clubs :clubs:
– Digits = LBC’s
– Faces = WW1’s
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hopping Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to fence and back

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. Got up to 4 each when increasing by 1 every 2 rounds.

MOLESKINE:

Cotton Eye Joe continues to be a fan favorite. The IT bands were burnin’! Got through all the aces too, pretty evenly spaced. Good all around work done by the PAX this AM!

ANNOUNCEMENTS:
– 4th of July Convergence!
– 6/26 Convergence @ greenmachine

COT:
– The men shared and I prayed us out to Jesus Christ, who is always with us

An absolute honor to lead men – thanks for indulging my out-of-season Q!