WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey and traditional warm-up
THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips
Run a lap at every 50 reps
MOLESKINE:
Planning is essential and plans are useless
ANNOUNCEMENTS:
CSAUP 50 Mile
Night Moves
COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice
WARMUP: None
THE THANG:
YHC turned forty today, 9/27/1984. So we ran 40 Fifty Yard Sprints in sets of 8. After each set of 8, we did a resting exercise (SSH, LBCs, Big Boi, flutters, mountain climbers, and air press).
When we finished the 40 sprints, we still had time.
So we did 10 more.
Total Sprintage = 2500 yards
On the second to last sprint, I pulled my hamstring.
Finished with 10 minutes of mary.
MOLESKINE: I’m thankful for F3 and what it has meant to me in the back half of my 30s. I’m very excited about my 40s and feel like I’m entering a decade of abundance. Thanks to God for innumerable blessings I have received.
WARMUP: Mosey around the school, dynamic warmup, dynamic stretching, static stretching
THE THANG: Hearkening back to my track days we ran 200m repeats with a 150m jog and 50m walk in between. No stopping, rolling right into the next rep. Great pacing by the pack keeping each lap within ~15 seconds.
An anti-running contingent performed a traveling exercise-a-palooza around the loop.
Groups reconvened for 10 minutes of Mary, a round of Big 10 er… 11 (10 merkins, 1 WW1, 9 merkins, 2 WW1 and so on), and some side straddle hops to reach 6:15.
MOLESKINE: Keeping an eye on a future attempt to break the marathon record via PAX relay event; we would have to double our pace on those 200s, and do so across 10 reps instead of 6 (with considerably more rest in between, but point being we’ve got our work cut out for us)!
ANNOUNCEMENTS: No major announcements following last week’s convergences. Brewsday is always on the horizon.
COT: Prayers for the future of our country, and a meditation on embodying the personal improvement path of the ultimate meritocracy; track and field.
PLAYLIST: A varied sampling of my Stonehill College era favorites;
https://open.spotify.com/playlist/3xXsbui4e7HtcNwcJK8jxQ?si=c52da93f534748dc
WARMUP:
W/u:
ssh, high knees, loop
Mobility work:
Cat/cow
Thoracic rotations
High plank -> right/left foot forward (rotate, wiggle hips, knee down, bends towards and away from knee,l)
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG:
Wall sit with block, rows, bubkas x 3 rounds
Alt block merkins, block lunges, pull ups x 3 rounds
Block thrusters, squat jumps, block dips x 3 rounds
Return blocks
underhand rows x 25
Hanging knees to chest x 10
MOLESKINE:
ANNOUNCEMENTS:
nashville-half-marthaon
October 26 marathon- Nashville Half Marathon
November 9 half marathon – F3 Brentwood
November 30 trail half marathon- Fiery Gizzard
COT:
Welcome back, Cal Worthington. Always great having you back in the Shire. Have fun at Disney.
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches
THE THANG:
-Dora: 400 SSH while partner runs to midfield and back.
-Lunge goal line to goal line with 10 squats every 10 yards, down and back.
-Run goal line and back with 10 merkins at opposite end, countdown 10 yards each trip.
-Bernie Sanders down and back
Circle of Mary
ANNOUNCEMENTS:
– Tuesday Brewsday this Tuesday at 12 South Taproom
– Detective Pikachu needs help moving this weekend
Prayers for Blueliner has a speedy recover.
PLAYLIST: https://open.spotify.com/playlist/04KkhaUX0fj1nwynplCZMW?si=a37a6268af3c4544
WARMUP:
– 30 x SSH
– 10 x WMH (2 count)
– 10 x Windmills
– 15 x Overhead Claps
– 15 x Seal Claps
– 15 x Moroccan Night Clubs
– 15 x Imperial Walkers
– 5 x Scorpions, each side half
THE THANG: Back 2 School!! :books:
School Bus Route :bus: :octagonal_sign:
Start with a one-mile Indian run “school bus” around the perimeter. 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. Aim for 100+ squats, 10+ stops.
Route went southeast to the corner, northeast past the playground and then up behind the school. Continue to tennis courts and turn left to cut up through the middle of the AO past startex. Turn right at Lone Oak on the sidewalk and reenter the park on the small path. Turn right onto the main field path, make a full loop and return to started.
Core Subjects :male-teacher:
Split into 5 groups, post up at each station with 1 group running around the parking lot loop 2x. The other groups split up and go to 1 of 4 stations, performing an exercise until the runners return. Repeato with the timer group running 1 lap instead of 2.
English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”
Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers
Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction
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
Once PAX complete each station and are back to their “homeroom”, they serve detention. Complete 20 burpees. SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
MOLESKINE:
YHC was sucking wind after the bus route and appreciated the pace pushers who made it more of a challenge. The sunrise was so nice the Q called a Salute the Sunrise between the sets with a 10 burpee salute. As for detention, the PAX didn’t get out of detention immediately, but they were much more eager to avoid the burpees the second time and got out after only 2 rounds.
Also of note, sooner finally pulled a great name out of his hat and gets credit for Pollo Loco, who was a fantastic EH apparently by Michelin Man though the Mich himself was not in attendance :eyes:
YHC also brought some home-brewed Gatorade for coffeeteeria. If there was ever a morning for it, this was it, and it hit the spot as a preamble to sooner’s excellent carafe of bean juice.
ANNOUNCEMENTS:
– U-Haul themed workout this Saturday AM for Detective Pikachu
– brewsday next Tuesday @ 12S Taproom, 4:30p
– 10th Anniversary of F3 Nashville coming up on 9/13
COT:
Prayers for…
– Pole Dancer’s wife in the job search, turned out down, looking for the right fit
– sooner spoke for all parents & kids coming into the school year, prayers for a clean sheet for the rest of summer to start the school year off right
– YHC shared prayers for my wife with the due date 1 month away, prayers for a healthy full term baby and a smooth delivery
Men, Cal Worthington once again mentioned this may be his last week in Nashville, and while that may or may not be true, I do want to share a hearty thank you for the energy and camaraderie he’s brought during his extended time with us. Be sure to say thanks and send him off well throughout the week!
It’s always an honor to lead you men – thanks for an excellent morning, wouldn’t have wanted to spend it any other way!
— Toothless :tooth:
Warm Up
Side straddle hops
Yoga stretches
10 Burpees
Indian run down to Ellington and back
Grab blocks head to pavilion
Tabata Workout
4 sets / 4 cycles
1. Box jumps
2. Kettle bell swings
3. Curl to press
4. Iron crosses
Back up to parking lot for sprints.
4 sets of:
-sprint down
-Bernie back
-5 atomic merkins
Mary
Round robin fave core exercises.
Moleskin
Lead like Jesus did….as a servant.
WARMUP: Mosey, burpees , stretching
THE THANG:
5 / 5 minute rounds
Supersets 20 reps
Merkins (your choice)
Rows
Calf Raises
Curls
Side Straddle Hops
Step Ups
Taint Scrapers
Dips
Squats
Overhead Press
W/ coupons when applicable
Guantanamo Bay followed by dealers choice ab work
MOLESKINE:
ANNOUNCEMENTS: Friday and Saturday stuff- check slack!
COT: Prayers for Bareback and his family as they move westward!
Thank you for letting me lead- it was a pleasure! SYITG
CONDITIONS: cool, cloudy…perfect for solitary confinement in a prison style workout
WARMUP: Easy jog to grab a bar of soap(concrete block).Mobility warmup including SSH, WMH, Michael Phelps, thoracic rotations, runner’s stretch, DD to UD, prone snow angels, supine pigeon, Jane Fondas, single and double leg heel taps over soap block.
THE THANG:
– Jailbreak: run around school to the playground for 2×5 pull-ups and bubkas. Back to the prison yard at the start.
– Juarez Valley circuit of alternating soap merkins, soap overhead LBCs, single leg squats and soap curls. Started with 20 reps and worked our way down to one.
– Another jailbreak around the school back to the playground for hanging knees to chest and v-ups x 2. Back to prison.
– 40 second high plank -> 40 second crab -> 40 second side planks
– Finished it up with 3 sets mountain climbers, goblet squats, and man makers till finish
MOLESKINE: EZ-Go left big shoes to fill. I will do my best to uphold the standard he set moving forward.
ANNOUNCEMENTS: 2.0 Workout on 6/8 which has passed. 70+ were out for a great workout including my 3 now named @horsesaw, @mulescrewdriver and @chickenwrench
COT: It’s an honor to lead this group and I’m excited for what the future has in store for cruelhall. The suggestion box is open. Please drop me a line with any ideas.
