WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch
THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges
MOLESKINE:
ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).
COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing
WARMUP: 10 each IC
SSH
IW
Abe Vigodas
Mosey to the field
THE THANG:
Upon arrival to the field, I plotted out the four corners that would become our workout areas.
The four corner workouts were as follows:
1) 10 merkins IC
2) 10 SDS IC
3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye.
4) 10 Standard Squats IC.
The mode of travel between each corner varied each round.
1) Lunge Walk
2) Bernie
3) Duck Walk
4) Sprint.
5) The final round was a combo of all of the exercises and all of the modes of transportation.
We finished at the top of the stairs with 50) LBCs and then a Mosey back to the start.
MOLESKINE: coffee be Freakonomics was his own unique blend which was amazing.
ANNOUNCEMENTS:
Night Moves Thursday
Grow School
Octoburpee (w/ world record burpee count to end the month)
COT:
Prayers for Catfish MiL
Salami potential new job
The death of a young lady on the light rail has left me shaken.
Any unspoken prayers.
Warm-Up
We kicked things off with 39 Side Straddle Hops in cadence, then rolled through the usual suspects: cadence merkins, arm circles, seal claps, overhead presses, Moroccan nightclubs, and a sprinkle of imperial walkers mid–shoulder burn just to see if they’d help or hurt (jury’s still out). Closed with some light stretching.
The Thang – Part 1
Mosey to the top of the stairs.
– 13 8-count body builders
– 13 WWIs
– 13 jump squats
– Run down and up the stairs.
– Repeat 3x for a total of 39 reps per exercise.
The Thang – Part 2
Run to the benches.
– 13 dips
– 13 incline merkins
– 13 elevated Alabama prom dates
– Run to Benson Ave and back.
– Repeat for good measure.
Finisher
Cadence 8-count body builders, mosey back to StartEx, cadence Mary, and—you guessed it—more 8-count body builders.
COT
Grateful for another lap around the sun and for the men who showed up to start the day right.
ANNOUNCEMENTS: Triple Threat Convergence – Three Ring Circus next week at titan atlantis bomber
WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.
THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.
MOT to battle: mosey to bridge
At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.
Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x
Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.
Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).
Sprint from top of stairs to startex, burpees to buy out.
In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.
MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.
ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.
(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.
COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.
Conditions: Stairway to sweat
Warm-O-Rama:
Quick stretch and Side Straddle Hops
The Thang – Triforce of Courage: Third times a Charm
Same 11s format, new battlefield—92 steps of pain.
– Bottom of the stairs: Burpees
– Top of the stairs: WWI Sit-Ups
Each round required a new movement up or down the staircase:
1. Bear crawl
2. Bunny hop
3. Crawl bear down
4. Lunges
5. Crab walk down
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (touch both feet to each step)
10. Lieutenant Dan (lunge + squat combo)
This was a grind. Courage was earned one step at a time.
Moleskin:
This wrapped the Goblet of Ice Trifecta:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :white_check_mark: Courage – Handsomizer
Whether you hit all three or just one, thanks for showing up and leaving it all out there.
Announcements:
– Bomber vs Handsomizer Ultimate next Friday
– 4th of July convergence at Handsomizer (TBD)
– CSAUP in planning – teams of 5
SYITG,
Natural Ice
Main thang
2 rounds of sprint races in pairs. Losing team does 10 burpees. Winning does side straddle hops.
Repeat 4 exercises – merkins, squats, dry docks, Superman.
Start with 12 of each, run around the turf, 11 of each, around, 10… Black Lung actually got down to one!
7 minutes of Mary.
Cot & prayer.
ANNOUNCEMENTS:
handsomizer will be closed next week, Nov 15, for a convergence at bomber with a name that tune challenge led by Chunks. See you there next week!
WARMUP: SSH (20)
Cherry Pickers (15)
Good Mornings
Willie Mays Hayes
LBAC forward/backward
Runners Stretch
Unorganized bear crawl, crab walk
Merkins (10)
THE THANG:
Stairs
Burpees
Squats
Incline Merkins
Lunges
WWI’s
Run the loop and repeat. Started with 1 rep and doubled each time until 32.
ANNOUNCEMENTS:
WARMUP: SSH, Low and Slow Squats and Merkins, Little Baby Arm Circles, Willie Mays Hays and Good Mornings
THE THANG:
Handsomizer men on one line, CruelHall men on the other. Run to the center, 10 reps 2-man clap pushups. lunge back. Repeat 5 times for 50 push up reps total.
Start with 12 reps each of five exercises. Bicep curl (coupon), overhead press (coupon), overhead tricep extension (coupon), rows or pull-ups, squats (2 count). Run around the covered area, repeat with 11 reps. Run, repeat with 10, etc. Your Q got down to 7 reps.
Six minutes of Mary – somehow the most low-ab exercises I’ve ever done.
ANNOUNCEMENTS:
Nashville Chili Cookoff is coming up. Check 2ndf and with Natural Ice for details.
COT:
Old Maid family sickness and stress for mrs.
Pedialyte’s sister is expecting her second child at any moment!
