WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: BACs, BACBACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch
THE THANG: Starting w/ Merkins PAX then carries Sand Bags ~30 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX rounds it out w/ 50 WWII’s then starts back at the top.
10 Merkins
10 SB Rows
10 SB Squats
10 SB Curl to Press
10 SB Burpees
PAX got after it and completed 3 sets!
MOLESKINE: Get those 2026 Goals established and written down both Individual and Family.
ANNOUNCEMENTS: insane_train Official Launch on 1/7!!
COT: Prayers for Piglet’s dad and FLO and all others traveling.
Grateful for you guys giving me the opportunity to lead this morning!
:horse_racing:
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own
THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete
The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together
MOLESKINE: Family traditions and reaching out to old friends
ANNOUNCEMENTS: leanpax
COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.
WARMUP:
THE THANG: Rucked offroad to paved. ~48 minutes.
MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.
ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.
COT: Prayers for health, travel, hosting, Siri / Stubs and family health.
WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC
THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.
MOLESKINE:
10 seconds to rotate wasn’t long enough
ANNOUNCEMENTS:
COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!
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: 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: 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: na
THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm
MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin
