WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
High knees
Butt-kickers
Stretches
Mosey
THE THANG: 12 Days of Christmas
1 Manmaker Burpee
2 Squat Jumps
3 Pull-ups
4 Coupon Thrusters
5 Navy Seals
6 Tricep Extensions
7 Bent-over Back Rows
8 Curls To Shoulder Press
9 Imperial Walkers
10 Mountain Climbers
11 Carolina Dry Docks
12 Christmas Burpees
Run til time
MOLESKINE:
Humility is not thinking less of yourself but thinking about yourself less and others more. Thinking about others and serving others builds community. Serving yourself builds a cult.
ANNOUNCEMENTS:
Christmas Eve workout at Titan 6:30am. Kids welcome.
New Years Day convergence at 4:13 Strong
COT:
Ended with prayer and coffee
WARMUP:
– SSH – 20 IC
– Mosey
– Willie Mays Hays
– Good mornings
– Cherry pickers – 10 IC
– Imperial Walkers – 10 IC
– Arm Circles – 10 forward / 10 backward
– Runners stretch to world’s greatest stretch
THE THANG:
The Thang – 4 corners (30 min)
Spin the wheel app
1 min exercise at each corner
Blocks in the middle
Round 1 – lunge to next corner
Winner – squats
Losers – jump squats
Round 2 – side shuffle to next corner
Winner – merkins
Losers – burpees
Round 3 – 50% mosey to the door and then back to next corner
In the middle
Winner – Swings with coupons
Losers – Skullcrushers with coupons
Round 4 – broad jumps to next corner
Winner – flutter kicks
Losers – mountain climbers
Round 5 – side shuffle to next corner
Winner – shoulder taps
Losers – Carolina dry docks
Round 6 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons
Round 7 – lunge to next corner
Winner – LBCs
Losers – V-ups
Round 8 – side shuffle to next corner
In the middle
Winner – Present press (overhead press) with coupons
Losers – Elf on the shelf (gravediggers) with coupons
Round 9 – side shuffle to next corner
Winner – WWIs
Losers – Freddie Mercurys
Round 10 – 50% to the door and then to next corner
In the middle
Winner – American Hammers
Losers – American Hammers with coupons
Round 11 – lunge to next corner
Winner – mountain climbers
Losers – Plank jacks
Round 12 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayer for holiday stress and patience
WARMUP: Typical WAR, mosey to the tarmac, do a lil more.
THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX
Intermission – 3X dead hang to failure from pullup bars
Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s
MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.
ANNOUNCEMENTS:
COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.
Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.
WARMUP:
THE THANG:
Running
Moving Coupons
More Running
No Burpees or Abs (didn’t feel like getting wet)
MOLESKINE:
Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.
ANNOUNCEMENTS:
COT:
WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches
THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH
2 trips of lunges
MOLESKINE:
ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.
WARMUP:
Mosey
SSH
WMH
Imperial walkers
Hillbillys
THE THANG:
Back to stardex
3 mins as many cycles as you can do
5 Burpee 10 Merkin 15 squat
DORA – partner runs to 2nd building and back
150 squat jumps
150 overhead thrusters
150 kettle bell swings
Group lunge walk out to 2nd building and run back
Group broad jump out to water fountain and back
DORA cont’d at picnic tables
10 each leg Bulgarian split squats while partner does high knees
15 Step ups while partner does air squat
COT
Announcements
Prayer
Playlist:
Artist: Susto
Album: My Entire Life
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
A little mosey a little standard warmup
THE THANG:
Tababta-style circuit (40 seconds on 15 second rest x4)
Round 1
– Mercins
– Squats
– WWIs
Hill Sprint
Round 2
– Curl to Press
– Single Leg Lunges
– American Hammers
Hill Sprint
Round 3
– Race car Drivers
– Speed Skaters
– Bird Dogs
MARY
COT:
– Thankful for a full recovery for 40 Minutes MIL
WARMUP: willie mays hays, forward fold, arm stretches
THE THANG:
Deck Of Cards: Diaminds= SSH, Clubs=Squates, Hearts=Merkins, Spades=WW1, Aces/Faces=Mosey
2 trips of lunges
Circle Of Mary
WARMUP: mosey, ssh, wmh, lbac, stretch and bridge
THE THANG: last minute Q:
Murph-ish training
5 rounds:
5 pull ups/10 push ups/15 air squats/ 20 leg lifts/ .10 run
.5 mile run
5 rounds:
5 chin ups/10 burpees/15 walking lunges/ 20 American hammers/.10 run
MOLESKINE:
ANNOUNCEMENTS: Happy Labor Day !
COT:
