WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey
THE THANG:
Partner off split reps as desired
work (hold)
80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together
MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer
ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel
COT: Pep interview process and career discernment
WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium
THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations
Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.
No Time for Mary
MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.
Great Representations from atlantis thestronghold greenmachine
ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc
COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.
WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps
THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.
Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.
(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”
(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)
(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction
(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
Dealer’s choice til time!
MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.
ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20
COT: Prayers were shared, the men left encouraged because they encouraged one another.
As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:
— Toothless :tooth:
WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in
THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in
Low plank
Ohno’s
Star jumps
APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats
Cool down- barefoot run
All in for COT
MOLESKINE: love this crew, thanks for helping me be better
ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.
COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)
:grapes:
WARMUP: short and mild yoga
THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the “pump” around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)
Finished it off with a round of Mary
MOLESKINE:
-sooner’s pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboy’s legs are truly a modern marvel
ANNOUNCEMENTS: refer to Slack
COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.
WARMUP: nahhh
THE THANG: today we learned about the stages of labor to get children into this world
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumps—>monkey humpers—>prom dates to “relax” between “contractions”
Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
2 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult
ANNOUNCEMENTS: check slack
COT: May we all appreciate and recognize our mortality and the small blessings in this life
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary
ANNOUNCEMENTS:
50 Mile CSAUP last weekend in August, Focker has details
WARMUP: Mosey to field.
THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)
Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA
Close with 10 burpee buyout
MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.
ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.
COT: F3/FIA Wedding, Travel, Work Anxiety
Stay salty y’all.
