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Asphalt

AO: devilsden
Q: Flash
PAX: McAfee, Meat Sweats
FNGs: None
COUNT: 3
CONDITIONS: 40 & perfect once we started movin’ & groovin’

WARMUP: SSH, OYO stretching while Flash explains the details

THE THANG: Segment #1: 5 Rounds, 10 Reps Each Movement, 3 Min. Rest

– Single Arm Row
– Bicep Horn Curl to Press Out
– Shoulder Press
– High Pull
– Tri Extension

Segment #2: Push Up Party, 45 sec. on / 15 sec. off

– Offset Push-up with Shoulder Tap (L)
– Offset Push-up with Shoulder Tap (R)
– Horn Push-up
– Spider Man
– Slow Motion
– Standard

Segment #3: 4 Minutes of assorted Mary to arrive at 6:15AM

MOLESKINE: Kept the workout on the asphalt despite there being a lot of grass. Always enjoy time spent at DD with you gents!

ANNOUNCEMENTS:

COT:

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Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

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:

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed

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Don’t drop the baby

AO: the-knoll
Q: Étouffée
PAX: Malibu, Roadkill, Stubs, Derby, Pebbles, Gold Digger, Juicy J
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: brief

THE THANG: PAX set out on a sandbag adventure tasked with not letting weight hit the ground.

(1)Half mile mosey with 3 stops

During stops:
– partner 1 holds SBs
– Partner 2 completes
– 3 burpees
– 10 merkins
– 20 squats
– Rotate

(2)DORAS on the hill. One partner exercises while other completes exercises with SBs
– deadlift
– Rows
– Curls

(3) completed another half mile back to the AO with another 3 stops via another route.

(4) finished with a 7th set once arriving back to knoll.

MOLESKIN:

ANNOUNCEMENTS:

COT:

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Hanukkah – A Celebration of Lights

AO: middle-tooth
Q: sooner
PAX: Barney, Cowboy, DrRupp, Topanga, Young and Restless, Betty Ford, Esposa, Moped (DR – Athens GA)
FNGs: None
COUNT: 9
Active Warm up to the sounds of Jack Black and Adam Sandler

8 Crazy Nights

Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, נ (Nun) = 8, ה (Hey) = 12, ג (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.

After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.

A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs

Lots of announcements, see slack

Prayers, Sami & Darren, victims of gun violence

Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.

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Shuffling into the week…

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Motorola, Juicy J, Roadkill, FLO
FNGs: None
COUNT: 6
CONDITIONS: Cold… in the teens

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

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WEIGHTsteros #3

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Tim the Toolman, CubCadet, Spinal Tap, Michelin Man, Papa Bear, Red Skull, Squatter, Pep, Oil Rig(?), Cash Crop
FNGs: 1 Cash Crop
COUNT: 11
CONDITIONS: 14 degrees and completely dry. Not that cold? Red Skull “it was cold”

WARMUP: 41 side straddle hops!

THE THANG:

Follow the leader lap around the park. Carrying blocks!

Low quality in the initial run. So we did a bonus follow the leader to the interstate bridge and back. Continued varying levels of interest in running occurred. So…

Circle of Blocks!
Pair up. 6 stations. Spinal Tap and Squatter are the timers and do 6 reps. Then each group shifts to the next station.
Stations:
1. OHP
2. Squats
3. IYTs
4. Halos
5. Kettlebell swings
6. Curls

1 warm us up lap in the middle around the bus loop. Run back carrying blocks.

Mary

MOLESKINE: gratitude for Cash Crop and Oil Rig joining down range. Thanks Vector for keeping us Hot with that playlist.

Never Miss a Monday.

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12 Days of Squatmas

AO: cruelhall
Q: tampalibra
PAX: Esposa, Donkey Hammer, Focker, Pedialyte, Tinkertoy
FNGs: None
COUNT: 6
SSH x 50
Squats SL x 10
Late penalty burpees x 20

THANG:
12 Days style – 1 rep of the first, 2 reps of the 2nd + 1 rep of the first, etc

Intentionally threw a ton of new movements focused on foundational strength, taking care of core, low back, and shoulders.

Rx: 30lb block

– Pistol hop (from a sitting position, holding block, single leg get up with power hop). 1 each leg.
– Worthy squats (Squat with straight arm block hold, we’re not worthy at the bottom)
– Referee jump. Modify to Iron Mike if needed (2 is 1)
– Around the world deep squat (4 each side, block around your noggin and back)
– Tennessee Wedding Dates (Hold top of APD with block overhead, reach it back down behind head and back up)
– Haunted tower (plank feet on bench and block in front, hands step up onto block and back down. 6 each side)
– Block pullover (Press block out front, back in, hinge it over your head and back (like you’re taking off a sweater))
– Thruster
– Angel crunch (crunchy with a block and on the picnic table)
– Ground 2 OH (block go on ground now block go overhead)
– Hinge squat (block squat, hinge and like your six at the bottom and back down)
– Plank reach (low plank, reach and touch block, rocking at full extension to extend further

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Dumb Deck of Death

AO: handsomizer
Q: Natural Ice
PAX: Salami, Old Maid, Spinal Tap, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: festive

WARMUP: SSH – ARM Circles – Imperial Walkers

THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.

MOLESKINE: Next time I will bring a Print out reference chart

ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan

COT: prayers for Salami to be healed fast

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Slow Down

AO: the-knoll
Q: Pebbles
PAX: Piglet, Timber, Étouffée, Juicy J, Roadkill, Malibu, G-string
FNGs: None
COUNT: 8
CONDITIONS: Cold Clear and Beautiful

WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins

THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.

Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters

Ended with a ring of fire.

MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.

ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.

COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.

Prayers were said.