CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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:
WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.
THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks
MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.
ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!
COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.
WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats
jog to the flood memorial bench
THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat
did a blind, silent trust walk to the playground
Mary: some dead bugs and supermans
MOLESKINE:
– I’m 42 today; glad to be alive!
ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.
COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.
Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).
As I look into my 43rd year, my desires is to yield more into this via surrender.
Glad to be with you brothers today,
-m*
WARMUP: we did a round of little baby arm circles
THE THANG:
Dora (yes, how odd from pep)
Exercises:
– 100 pull ups
– 200 windshield wiper (each side a half)
– 300 fire hydrant (each side a half)
ANNOUNCEMENTS:
– csaup: ask chunks – date is last Friday in August
– Night moves: Thursday evening downtown
COT:
– octo-bill knee
– Sandman travel home
WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood
THE THANG: Find a partner. One exercises, one runs around community center
While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)
Swap each time the partner returns and cycle through list
MOLESKINE:
ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort
COT:
WARMUP: We kicked off with the usual Warm-O-Rama
SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs
THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)
After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.
With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.
We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win
Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.
Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.
Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.
Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!
ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map
Bellevue is crushing it!
Thank you again for the opportunity to lead!
WARMUP: Classic WOR, grab a coupon
THE THANG: Name That Tune – 90’s Hip Hop Hits
Blockey buy-in (10 I think?), start the music
Each song we are moving around campus, carrying the coupon.
At each stop – Around the Worlds waiting for the 6
Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.
There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.
Back to the startex for the blockey/WW1 finisher.
MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.
Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.
ANNOUNCEMENTS: 50 miler coming up
COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: mosey around the field, active warmups
THE THANG: KICKBALL!
Started off with Last Man Standing- one pitch, if you get out, you join the pitcher in the outfield. Last batter to get out wins. Immediately had to add people to the outfield due to Oatmeal’s lack of hustle.
Switched to standard kickball where we ended in a tie! (boooooo)
Highlighted by some superb batting from Toothless, an opportunity to improve fielding abilities from Siri, and a true masterclass in bunting from both squads. Everyone was red from burpees in the dirt after every hit.
ANNOUNCEMENTS: The dreaded Tennessee Tussle is scheduled! Get excited to form teams of four so we can improve on our finish from last year!
COT: Prayers for health, the passing of loved ones, and career adversity. Always thankful for the PAX providing a welcoming space to share our struggles, emotions, and triumphs together.
PLAYLIST: Quickly threw together selections from the top results on Spotify for “baseball walk up music.” Turns out the youth these days only pull from two categories for walk up tunes- rap made after 2019, and classic rock. Go figure.
https://open.spotify.com/playlist/7s1ndsDyA98ixKLciTIWmt?si=a8978b92ede548b9
