Tag: @blinker

Posted on

The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

Posted on

Last one. Until the next one

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Half Lyfe, Siri, Wolfpack, Derby, Pebbles, @Motorola, @blinker
FNGs: 2 @Motorola, @blinker
COUNT: 10
CONDITIONS: warm and muggy
2-
WARMUP:
– SSH
– slow squats
– Slow merkins
– GOAT stretch
– Mosey to the stage for coupons

THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)

Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)

MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.

ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.

COT:
Prayers were offered up for the HIM and their families.