WARMUP: right glute stretch
THE THANG: 5 mile trail run
MOLESKINE: good company and coffee to finish and epic laughs
ANNOUNCEMENTS: Sweater party
COT:
WARMUP:
25 IC Side Straddle Hops
10 IC Burpees
THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.
MOLESKINE: Burpees suck after a sprint!
ANNOUNCEMENTS:
COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.
WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches
THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field
Various forms of Merry in between sets as we waiting on the 6
The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)
In total we ran 1.6 miles!
Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:
Playlist was Michelin Mans highschool CD collection
https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end
MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!
ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th
COT: Prayed to see the blessing and to have a grateful heart!
WARMUP: Quick WAR
THE THANG: TEST TIME
AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:
– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips
BEEP TEST – run a lot until you can’t
MOLESKINE: The next test day will be the end of January, start training now!
ANNOUNCEMENTS: Check slack
COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)
THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)
THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.
MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.
ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24
COT: :pray:
WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH
THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.
MOLESKINE: PR set by Raisin: 18:41
ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.
COT: Prayed for injuries, families, and safe return of Red Skull.
WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.
THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)
MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.
ANNOUNCEMENTS: check Slack
COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH
THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.
SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.
MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!
COT: Prayers for focus, consistency and endurance.
