WARMUP: Side-straddle hops, yoga stretches, merkins
THE THANG:
Indian run around neighborhood loop.
Grab blocks and head to playground
5 rounds of:
26 Overhead press
30 sec dead-hang
10 corncob rows
20 4 count merkins
Run the hill
MARY:
Round Robbin core exercises for 5 min
MOLESKINE:
Prayer for health for fam members
Prayer for our marriages
Prayer for guidance as we head into 2026
Strength and honor
WARMUP: stretches, snow angels, toy soldiers, reindeer run
THE THANG:
1 curl with descending/lift the kid to bed
2 thrusters lift the trees
3 sit ups with bag
4 pull throughs/slide the box
5 squats/lift the box
6 crunchy frogs
7 overhead presses/lift the kid
8 squats
9 flutters
10 descending merkins/fill the sweater
11 lunges fill the pants
12 120 plank
Followed by 3 sprints and some gut work
MOLESKINE: FNG Paul getting out after Butterball Crawl. Excellent job Pedialyte and EZ-Go on the connection!
ANNOUNCEMENTS: 51 weeks for us to brainstorm on Butterball Crawl improvements and advertising
COT: prayers for Andrew McDermott friend and Harry Caray mother.
WARMUP:
easy short loop, old man stretches
THE THANG:
short jog to Sir Winston Church Hill
11’s – atomic merkins at the bottom, jump squats at the top
short jog back to the start
Tabata 40 seconds on/15 seconds off- multiple rounds of Jane Fondas, SLR, imperial walkers, hillbillies, calf raises, Freddy Mercs, shoulder taps
MOLESKINE:
Thanks for letting me be the emergency Q. We made it up as we went but the energy level was high. Most animated coffeeteria I’ve seen in a while.
ANNOUNCEMENTS:
Crieve Hall Butter Ball Crawl this Thursday. Run starts at 7am. Coffee and pancakes after. Bring the whole family. EZ-Go sent out a sign up for planning purposes. $5 donation encouraged. We will also meet up Wednesday night for prerun planning and putting out signs. I’ll send out a time when I know it.
COT:
Thinking about Deep State ‘s aunt and Dale Clay.
WARMUP: I don’t know. I wasn’t there
THE THANG: yo boy woke up at 5:33 so that was awkward
But anyway I pulled up at 5:40:
Get block
11s with dips and burpees – farmers carry in between
20 each
curls
Overhead press
Squats
block pick ups
Run – 5 pullups
Tricep extensions
Rows
calf raises each leg
WWIs
Run – 10 pullups
Repeat once
Time
ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.
COT: continue to pray for Dale Clay and family
WARMUP: Broga followed by burpee Apocalypse
THE THANG: Deck of Cards
:clubs: lung 2=1
:hearts: Arods= j-low with a pickle pounder
:diamonds:Superman’s
:spades: Merkins
Aces. 11 burpees plus the work out
MOLESKINE: get it
ANNOUNCEMENTS: 2.0 work out, Crieve Hall Butter Ball Crawl
COT: Prayer
WARMUP: various active stuff (high knees and the sort)
THE THANG:
-indigenous people run to bottom of Cochran. Catch-me-if-you-can with partner going backward up hill while other partner does squats and WW1 then sprints to catch up
-mosey to grassy hill in ag center
-10 squats—>sprint up—>20 ww1–>back down
-10 merkins, 10 squats—>sprint—>20 heel lifts
-10 merkins, 10 squats, 10 monkey humpers—>20 crunchy frogs
-10 merkins, 10 squats, 10 monkey humpers, 10 dry socks—>sprint—> 20 Ww1
-indigenous people run back to start
-sprints and jogs of various %
-2 minute low plank
MOLESKINE: thank you men for entertaining me with the long journey today. Covered almost a 5K. LOL, lots of love
ANNOUNCEMENTS: octoburpee , f3dads , and come out for F3 After Dark
COT: step back and assess where you’re at. Complacent? Make a change
WARMUP: dynamic stretching
THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks
Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time
Mosey to start for my choice of gut work
MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.
ANNOUNCEMENTS: too many to mention! Check Slack you dummies
COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.
WARMUP: D Dog, U Dog, WMH, SSH, GMs, Arm Circles, Phelps, Mosey to grab coupon
THE THANG:
6 sets of 5 rounds (31min)
Down and back to start every round.
3 burpee buy in first round of each set.
1st round sets your target for remaining 4.
Stop at 10sec mark for rest each round if you don’t finish the round.
– Thruster with coupon
– Air squat
– Dry dock
– Sitting shoulder press with coupon
– Merkin
– WW1 with coupon
Keep up with number of rounds you miss your target.
Highest number of rounds missed group does that number of burpees.
5 SSHs / 10sec rest on repeat until all in
MOLESKINE: V-Q got spicy :hot_pepper:
ANNOUNCEMENTS: Overnight run challenge coming up. Sounds like a grat tim.
COT: Pound Puppy’s daughter. Belly Up’s mother. Esposa’s Mexico trip.
WARMUP:
1st warmup – ssh, wmh, gm
2nd warm up – walking imperial walkers, walking hillbillies, side shuffle left, side shuffle right, easy jog
3rd warmup – broga including down dog to up fog, cat/cow, squat rotations, runners stretch with a twist, prone snow angels, prone scorpions, Earl Fondas, SLR
THE THANG:
Bus hill: 10 jump squats and 20 APD top, jog to bottom, alligator merkins uphill halfway, then 20 lunges, then jog to top x 4 rounds
Playground: rounds of 5 bubkas, 10 v-ups, 20 J. Lo’s. till finish
MOLESKINE:
Contentment. May we strive to find it.
Deep State states friend, Daniel.
ANNOUNCEMENTS:
Major announcement coming to cruelhall this Friday.
Heads up for a July 4 convergence at handsomizer.
Thanks for the chance to lead and sweat with you guys today.
