Pax: Crablegs, Harvey, Crawlspace, Drago, Defrost, Afib, Black Lung, BandB, Pop-A-Lock
Weather: Crisp

Warmorama: SSH, GM, LBAC F and Reverse, Squats, Overhead claps, overhead presses, butt kickers and high knees

Thang:
1s and 2s. Each pax from each team sprints and touches 5 lines on the tennis courts. Meanwhile other pax do exercises. Losing team at end of relay does jump squats, winners do squats, x30.

Repeat doing backwards one way.

Run to bridge. Do same relay (sprint to end and back), except all PAX do group exercises called by the winner of the sprint.

Run to startex. Ring of fire, each pax calls out exercise. Tclaps to Black Lung for calling Burpees at end of workout.

Good work today men! Keep it up in the New Year!

Gloom Factor:  Windy, Sideways Rain, Darkness but warm with help from by a Dr. Dre playlist (with commercials)
Pre-Party:  Kermit, Nimbus 1500, and Staples
PAX in Attendance:  TV Guide, Huggy, Stats, Pocahontas, Nimbus 1500, Little Miss Piggy, Staples,  Best Balls, Topper, Professor X (Respect), Barney, Old Hickory, Sex Ed, Tebow, Sterno, FNG (Kodiak), New Juice, MicDrop, Kermit
Warm Up:  Mosey to football field with coupons, Disclaimer, Prayer (w 2 Pac playing in the background – “Holla If Ya Hear Me” Lord), 50 yard Butt Kicks, High Knees, Skanks w Arm Swings (side to side / up and down), Right/Left Leg Crossovers. Followed 1×10 exercises – Crab Reach,  Loaded Beasts, and Dwarf Kicks (no offense to short people)

Thang 1

Partner ladder work – start at goal line and work way to 50 yard line with Ape Walks as mode of transportation in between each set.

Yard lines = total number of reps (10,20,30,40,50): 10 Crab Reaches, 20 Loaded Beasts, 30 Dwarf Kicks, 40 Merkins, and 50 Mountain Climbers.

Mode of transportation back to starting line – “”Wounded Bear Crawls. Mode of transportation back to 50 yard line – “Coupon Push.”

Thang 2

Partner ladder (w/coupons) work starting at 50 yard line back to goal line with walking lunges as mode of transportation between each set. Yard lines = total number of reps (50,40,30,20,10): 50 Squats, 40 Squat Thrusters (Squat + Overhead Press), 30 Overhead Tricep Extensions, 20 One Arm Merkins (1 arm on coupon – 20 each side), and 10 Blockies.

Thang 3 

Partner work at midfield:

• 10 (total) one arm “push” merkins (1 hand on coupon, push-up, push coupon to partner’s free hand, push-up, etc.)
• 20 “coupon tosses” to partner

Thang 4

1 lap around track – 2 single file lines with 2 sets of 10 “Centipede Merkins” as a group (place both feet on shoulders of partner behind you and do merkins in unison). Mosey back to 50 yard line for more partner work. Wheel barrel Walks to other end zone and back (switching partners). “Coupon Pushes” back to original starting line.

Cool down with mix of Loaded Beasts and Flutter Kicks (2 min total)

Number Off/Name-a-rama/COT
Prayer Requests

• Continued prayers for LMP and his wife
• Prayer/praise for the soon to be “new baby Sterno”

Announcements

• Ironclad signups – encourage everyone to step up to the challenge.

PAX:

Drago
Reveille
Crawl space
Cunning linguist
Porcelain
Hambone
Pop-a-lock
Preacher man
Black lung
Right Said
Blue mule

Warmup mosey:
To Running Wild by Moon Taxi
Warm up mosey around the park the other side of the Parthenon

GM
WMH
LBAC
rLBAC
Air presses

SSH
To Disco Inferno

Box jumps
To Push it by Rick Ross

Low plank
To What’s New Pussycat? by Tom Jones

3 x 15 Patty cake merkins

5 x 10 double high-five burpees

1:00 partner wall sit

Mary:
Flutter kicks
American hammers
LBCs

Mosey back to the start

-Right Said

Temp 50’s 

Prep-Party- Q’d by Mr. 3rd Degree, Nimbus 1500, Soccer Mom, Staples, & Creeper

Pre-Thang –
1/2 mile mosey start, stretches, 30 Tempo Merkins focusing on form with encouragement and form review between each 10, 1/4 mi lap. Circle up. 30 slow and focused Imperial Walkers. 50 LBCs, Supermans. 1/4 mile lap. Chin-up hang as long as possible, knee tuck hang as long as possible. 1/2 mile mosey.

The Forge 

14 PAX Staples, Professor X, FNG (Twinkie), Stats, 3rd Degree, Nimbus 1500, Creeper, SexEd, Tebow, Old Hickory, Huggie, Tom Petty, Soccer Mom,  & YHC KermiT.

Medic – Kanye, Social Club Misfits, Judah & The Lion, Twenty One Pilots

Warm Up – 

SSH’s IC 30x

IT Stretch

Toy Soldiers 10x

GM’s OYO

The Thang – 

-Basic Training-

10 Burpees

25 Merkins

10 Burpees

25 WWI

10 Burpees

20 Alabama Prom Dates

10 Burpees

50 Sumo Squats

10 Burpees

Bear Crawl ~40 Yards

Crawl Bear Back

Rinse and Repeat

High Plank was the wait on the six position

1 true audible called. 1/4 mile lap after round 2

We were able to get in 3 full rounds. It was hard, it was wet, but we all came out stronger. It’s fun to get out in the country and run around and use equipment, or coupons, or partner work.

However….

This routine was designed to show you that you don’t actually need any of that to get a good work out in. Just need the drive to push your self and about a 7 foot open square space…

#NoExcuses

Thanks as always for allowing me to lead. You are a phenomenal group of men and I’m blessed to be a part of it.

CoT- Staples is moving his mom into memory care today. Please keep them in your prayers.

Soccer Mom and LMP are continual prayer request.

Announcements- Old Hickory mentioned an extracurricular run in mid January at Fall Creek Falls SP. Check Slack for Deets.

Peace Out

-KermiT

13 HIM got better this morning in warm temps for late December. Too Tall was too tired to make his Q, so YHC stepped up to recycle a previous workout.

PAX: Prevac (NoVac today), Floppy Disk, PSL, Paul Blart, OchoCinco, School Girl, Dupree, Grisham, Tampa Libra, Movin’ On Up, Yard Sale, Dilly Dilly, Ludwig van Oshkosh (QIC)

Short mosey over to Crievewood Baptist for WOR.

20 SSH
10 WMH
10 Good Mornings
10 LBAC
10 LBAC – reverse
10 Seal Claps with Butt Kickers
10 Double Time Hillbillies with a nod to Movin’ On Up

Thang:
Line up at bottom of hill in parking lot of Crievewood.

Round 1 – Lt. Dan to the top, then 20 good form squats at the top. Mosey back down, plank for the 6.
Round 2 – Broad Jump to the top, then 20 squats.
Round 3 – Lt. Danger to the top, 20 squats.

Mosey to the rails for a pyramid of rows and merkins.

1 row, 1 merkin, 2 rows, 2 merkins, etc… All the way up to 10, and all the way back down to 1. WWI for the 6.

MC was riveting during the pyramid. Consisted only of plans for Christmas and nothing else.

Mosey to pavilion.
With a partner, P1 runs a suicide, while P2 performs called exercise until P1 returns. Flapjack.

Round 1 & 2 – SSH
Round 3 & 4 – Mountain Climbers
Round 5 – Gorilla Humpers

Mosey to bus loop for a bear crawl to first speed bump, crawl bear to next speed bump, then run back to parking lot for Merry.

Merry:

20 Flutter Kicks
2 Good Mornings

Merry Christmas to all. Have a safe and blessed holiday with your family and loved ones. Make some memories.

Temp 37ish – Lovely morning for a thorough beat down.

Prep-Party- Q’d by Mr. 3rd Degree. Attendees MURSA, Nimbus 1500, NumbTucks, and YHC KermiT.

Pre-Party on Saturdays are basically morphing into it’s own RUCK AO.

Thang – 

20x – Curls

20x – Skull Crushers

20x – Russian Twist

20x – Squat

Mosey appx. .75 miles

RR for 3 miles.

We were able to get in 4 rotations of this routine. Running from the H.S. to the Elementary school.

3D got us back with an entire minuter and a half before NumbTucks had to start his Q….

The Forge 

17 PAX Staples, Professor X, Little Miss Piggy, Stats, 3rd Degree, Nimbus 150, Show Me, NumbTucks, MURSA (PreVac), Creeper, Huggy, Glen Gary, Tebow, Soccer Mom, Hot Dish,  & KermiT.

Medic – Hodge Podge mashup of everything from Colter Wall, Dub Step, & Holy Night by Celine Dion.

Warm Up – 

LBAC – 15x Forward and Reverse

Raise the Roof – 15x

Seal Claps – 15x

Quick Lap to the field

The Thang – 

Death by Sevens

PAX group up in 4’s. Corners are found appx 40 – 50 yds apart. PAX execute a particular exercise at each corner for one full rotation around the square. MoT from corner to corner is Mosey and Sprint

Round 1 – 7 Bupees (Total 28)

Round 2 – 14 Merkins (Total 56)

Round 3 – 21 Flutter Kicks (Total 84)

Round 4 – 28 Squats (Total 112)

After PAX completed the routine NumbTucks took a moment to hand off his responsibility of site Q for the Forge to YHC KermiT.

Thanks brother, its an honor.

Thang 2 – 

Quick Transition Warm-Up. Fog of War was rolling in and the MC was on high level…. The following is what I definitely know we did, there was more, but the rest got lost in the fog.

Donna Summers 25x Each Leg

Bear Crawl Football field, with a slight variation. Everyone completes the entire length without standing up. As each PAX finishes they are to return to the next PAX that has not finished and finish with them. RR until all PAX have finished.

Indian Run mosey to school… Speed Bump 5x Balls to the Bus – 10x Burpees Audible – 1x Ball to the Bus

Thang 3 –

Bear Crawl Indian Wall Sit

All PAX wall sit as 1 PAX Bear Crawls the length of PAX. RR until all have Bear Crawled.

Audibles:

10 Burpees

50 WWI’s

Indian Run back to the field

Last Thang – Sally Merkins

Post-Party 

Sled Push 25yds – Turn Around – Back 25yds

CoT – 

Continued prayer for LMP’s wife

Staples mom

Praise for keeping Soccer Mom and his family safe on their travels back.

Praise for 3D’s new job.

Announcements-

F3 Christmas party December 21st at Staples. Check Slack for deets

It’s always a pleasure to lead you fellas. I thank God for the opportunity.

Peace Out 

-KermiT

Conditions: Sweltering

6 PAX in Attendance: Nimbus (QiC), Numbtucks, 3rd Degree, Staples, Bieber & Kermit

Warmorama

• • 20x “8 Count” Man Makers (Cadence was scrapped immediately for the ol’ OYO model)
  • 20x Ruck Sit ups – Ruck to the sky
  • 20x Ruck Thrusters
  • 20x 4 Count Flutter Kicks IC

Heavy Ruck 1/2 Mile Lap – 3 Pairs, all with extra weight

• • Pair 1 – 60# Sandback w/Handles (Gonna feel this one in the forearm tomorrow…actually right now)
  • Pair 2 – 40# Sandbag w/Handles
  • Pair 3 – The Medic and my phone

THANG ONE: 6 Lifts for a minute per w/15 seconds between to rotate.

• • Reverse Merkin – 45# Ruck
  • Ruck Swings – 20ish# Ruck
  • Clean & Jerk – 60# Sandbag
  • Curls – 30# Ruck or Plate depending on when you got there
  • Rows or High Pull – 20# Ruck
  • Overhead Press – 40# Sandbag

Heavy Ruck 1/2 Mile Lap w/weight rotation between pairs

THANG 2: Pass the Sack

Round 1: 5 PAX wall sit on the ICY bridge with their ruck held out front, while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Round 2: 5 PAX wall sit with their ruck held above their head while PAX 6 bear crawled to the front of the line – Pass your Sack to the left and rotate bear crawler Indian style.

Heavy Ruck some random distance to get pair 3 a shot at the 60#, but we ran out of time…Done.

Moleskine

• • I think some moves from this morning might bleed over into the forge this week.
  • Bieber got his awesome new purple ruck this morning and it didn’t disappoint.
  • We learned a good bit about star wars time lines?
  • A decaf coffee option may be added to the que when Kermit is around.

Temp was a balmy 34 degrees

Pre-Party- Q’d by Mr. 3rd Degree. Attendees wereYHC KermiT & Bieber. 3D led us through a quick 6 Underdoggies, 6 Merkins, & 6 Squats on the minute for 10 rounds.

The Pound

7 PAX Professor X, Numbtucks, Bieber, 3rd Degree, Old Hickory, Sparta, KermiT YHC, and TVG on the Donuteeria

Warm Up – 

Toy Soldiers

LBC’s

Raise the Roof

Reverse LBC’s

Thang 1-

PAX line up on parking lot line

PAX 1 hooks up the Ruck and chooses a mode of transportation to the second parking lot light. PAX then executes 10 Merkins. PAX then chooses a mode of transportation back.

Remaining PAX execute AMRAP:

WWI’s

Merkins

Sumo Squats

Donna Summers

Burpees

Iron Mikes

Variable Planks

Thang 2-

Flag Football

Sparta & Numbtucks switched off on QB as Team Dope (YHC, Bieber, and PX) squared off against Team Downtown Brown Frown (3D, Old Hickory, Sparta & Numbtucks)

Im pretty sure the the final score was 14-7 with Team Dope failing to catch two balls thrown in the basket on the second drive. Also the fact that 3D only had one flag on their first score, YHC would have for sure had him down if the flag would have been present…

(Next year mark your calendars, Turkey Bowl)

Post-Party (Actually Thang 3)

10 on 10 (Burpees)

3Ds idea, no body else was onboard but we did it anyways and felt better for it.

CoT – 

LMP and his wife Tarah

Staples mom

Soccer Mom travels

Announcements-

Sparta is racing next weekend for an event to support arthritis if I’m not mistaken. He will post deets in Slack

Have a happy Thanksgiving fellas, and thank you for allowing me to lead!

-KermiT