Tag: detention

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Coupon Carry

AO: detention
Q: Focker
PAX: Deep State, Young and Restless, Pedialyte, Movin On Up, Average Size, EZ-Go, Esposa, Donkey Hammer, Topanga (Scott), Pound Puppy, Peabody
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: dynamic football warmup

THE THANG: grab large coupon for the group and mosey to bottom of bus loop.
One PAX goes backward up hill while others race to the top and do exercises while waiting. Then back to bottom and switch PAX
Navy seals
Burpees
Wall sit
Ww1
Inch worm merkins
Sit throughs
Flutter kicks
Deep squats
Dry docks
Slow heel drops
Diamond merkins

Mosey to playground and one PAX rifle carries coupon to top of ramp while other PAX work
Pull ups
Jump squats
Dips/skull crushers
Lunges
Navy seals

MOLESKINE: good solid work to loosen up our bodies for the week ahead. Good Mumblechatter, yet still difficult

ANNOUNCEMENTS: looking forward to Topanga (Scott) leadership and thank you Deep State!

COT: a call to appreciate the moments we have with our families because time is fleeting

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Tabata Tabata

AO: detention
Q: Accounts Receivable
PAX: Donkey Hammer, Esposa, Accounts Receivable, Pedialyte, Deep State, Mistah Mistah, Cocktail, Peabody, Pepsi, Pound Puppy
FNGs: None
COUNT: 10
CONDITIONS:
Clear and 62

WARMUP:
Side straddle hops
Downward dog
Cobra
Yoga stretches
Imperial walkers
Hillbillies

THE THANG:
Que up the funk playlist (aka 80s porno tunes)

Mosey around baseball loop
Grab coupons and head to playground / grassy hill.

7s on the hill – atomic merks at the top / merkins at the bottom

Tabata round (50sec work / 10sec rest – 4 cycles)
Burpee pull ups
Curl to press
Iron crosses

Mosey back to parking lot
Sprints (atomic merkins) for 5 minutes

Mary:
5 min of round robin core exercises.

MOLESKINE:
Reminder to be intentional with our wives and our families. Engage each other and don’t be afraid to get vulnerable and ask emotional questions.

ANNOUNCEMENTS:
Cruelhall this Friday is moving to Handsomizer
.
COT:

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3/31

AO: detention
Q: Winona
PAX: Deep State, Esposa, Mistah Mistah, Pedialyte, Michael Freiburg
FNGs: None
COUNT: 6
CONDITIONS: soggy

WARMUP: stretch

THE THANG: 40 Merkins
40 squats
Native American run around the block
11s on the hill. Merlin and v up
Rowx20
Lungx20
Squatx20
WWIx20
Burpee burnout
Plank it out

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Water Heater Workout

AO: detention
Q: Donkey Hammer
PAX: Pedialyte, Accounts Receivable, EZ-Go, Esposa, Michael Freiburg, Topanga, Uncle Jerry, Winona, Family Ties, Peabody
FNGs: None
COUNT: 11
CONDITIONS:
29 degrees

WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back

Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B

THE THANG:
Mosey to playground, pick up a block on the way.

– 1 minute hang
– 30 calf raises with block

Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs

– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees

ANNOUNCEMENTS:
None

COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.

It was a great morning. Thanks for letting me lead.

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Groundhog Day All Over Again

AO: detention
Q: EZ-Go
PAX: Esposa, Michael Freiburg, Deep State, Donkey Hammer, EZ-Go, Fortran, Topanga, Works for a Guy, Young and Restless, Peabody
FNGs: None
COUNT: 10
CONDITIONS:
First Spring

WARMUP:
50 SSH
50 air squats
50 shoulder taps
50 air presses

THE THANG:
3 rounds, 4 stations around the “clock” in parking lot
2 min on, 15s off
3:00 – block merkins
6:00 – block triple arm killers
9:00 – block squats
12:00 – block flutters

*6 more weeks of winter!
Burpees during “I Got You Babe” by Sonny and Cher

MOLESKINE:
We celebrated Groundhog Day over and over again, inspired by both the holiday and the classic movie of Bill Murray fame. Songs inspired by time was our soundtrack:
https://open.spotify.com/playlist/7IrKx0bXGtTUsCtOPDhApr?si=ZQwhwAClT3GbDpLBlbFTUA&pi=9LNlyRfZRXeuv

ANNOUNCEMENTS:
Leanpax ends Sunday!

COT:
Prayers for health and healing were shared.

Great work boys, always a pleasure!
-EZ

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Feels like 2

AO: detention
Q: Focker
PAX: Deep State, DintyMoore, Movin On Up, Esposa
FNGs: None
COUNT: 5
CONDITIONS: 9, but really :the_horns:

WARMUP: run a little, too cold to stretch

THE THANG:
Pavilion to start
5 diamond merks, 7 wide grip, 9 regular
Lunge to half court
10 prisoner squats
Run to playground
5 pull ups
Did this x5

Core break

Changed location to get out of wind
Did same routine x5

Core break
Short mosey and Bernie up bus hill
Held low plan for 90 seconds to close

MOLESKINE: just so dang cold, but still great mumblechatter. Favorite cable movies

ANNOUNCEMENTS: push up challenge, leanpax

COT: Movin On Up and his father’s recovery. Safety today during inauguration and CFP. Prayers for our leadership

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Soft Start New Year 2025 – Lovin’ The Loop

AO: detention
Q: Cowboy
PAX: Esposa, Deep State, Donkey Hammer, Accounts Receivable, Movin On Up, Pedialyte, Works for a Guy, Matador
FNGs: None
COUNT: 9
CONDITIONS: Balmy , Warm for a December Day

Disclaimer,
WARMUP: SSH, Baby Arm circles front and Back, Air Press, Squats, Good Mornings, WMH, Imperial Walkers, High Knees, Butt Kickers, Fire Hydrants, Baryshnikov Squats,
Capri Lap around the Loop
Some Parking Lot Work: Sprint 50%, Sprint 75%, Skip there a back, Bernie

THE THANG: Paired Up Dora
As a Pair do 100 Merkins, 200 Little Baby Crunches, 300 Air Press Squats. With Loop Lap at each Quarter of Each Round.
As a Pair do the exercise together and at quarter completion of that set run the Loop in opposite directions. (ie at 25, 50 75 of 100s; 50,100, etc of 200s)
5 Slap Merkins where you meet on the Loop. Return. Finish set.

Parking Lot Shuffle between Cars, 5 Burpees at the end.
Mary: 10 Fire Hydrants, 10 Donkey (Hammer) Kicks

MOLESKINE: This week feels like 2025 has already started. It is a soft start to the New Year.

ANNOUNCEMENTS: Lean Pax Starts 1/6, Convergence at Titan Wednesday am 6:00, JuiceDay (alternative to BrewsDay during leanPax) 1/7.

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25 Days of Christmas 2024

AO: detention
Q: Movin On Up
PAX: Deep State, Pedialyte, Mistah Mistah, EZ-Go, Pound Puppy
FNGs: None
COUNT: 6
CONDITIONS:
– Pure Christmas Joy with the tunes to match

WARMUP:

– 20 SSH
– Willy Mays Haze
– Right over Left
– Left over Right
– Quick warmup mozy

THE THANG:

Thang
– 1 is 1 for everything and adds as you go
– Under pavilion so change the sprint. Add each one
– SSH for the 6

25 Days of Christmas:

1 Sprint
2 body builders
3 diamond mercans
4 jump squats
5 jlos
6 big boys
7 burpees
8 WWIs
9 star jumps
10 Mike Tyson’s
11 mercans
12 American hammers
13 heel touches
14 lunges
15 dry docks
16 side squats
17 hill Billy’s
18 high knees
19 Alabama prom dates
20 air press
21 lbcs
22 mountain climbers
23 calf raises
24 imperial walkers
25 shoulder taps

– SSH for 6

ANNOUNCEMENTS:
– Lean Pax starting January!

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Get it

AO: detention
Q: Winona
PAX: Accounts Receivable, Deep State, Donkey Hammer, EZ-Go, Topanga, Uncle Jerry, Works for a Guy, Pedialyte
FNGs: None
COUNT: 9
CONDITIONS: 50 and clear

WARMUP: stretches

THE THANG: run to the Ag center
7s up the driveway
Burpees bottom and WW1 top
Run the loop
Stop and push out 50 merks
Run the loop
Stop and squat 100
Run the loop
Stop and 50 flutters
Run back to the playground
5 sets
5 pull ups, 20 squats, 10 V ups
Sprints
Core wrap up

MOLESKINE:

ANNOUNCEMENTS: turkey trot

COT:

Posted on

270 to Win

AO: detention
Q: EZ-Go
PAX: Works for a Guy, Accounts Receivable, Winona, Movin On Up, Donkey Hammer, EZ-Go, Matador, Mistah Mistah, Uncle Jerry, Deep State, Pedialyte
FNGs: None
COUNT: 11
CONDITIONS: Easy, Breezy, Beautiful

WARMUP:
Trump Twists
Kamalalunges
26 4ct American Hammers

THE THANG:
*Grab a block
The electoral college is a key tenet of the system of American government. In order to understand it, you must experience it. And experience it we did.

For each BLUE state – BLOCK SQUATS
For each RED state – MERKINS
For each SWING state – BURPEES

Alabama: 9 merkins
Alaska: 3 merkins
Arizona: 11 burpees
Arkansas: 6 merkins
California: 54 squats
Colorado: 10 squats
Connecticut: 7 squats
Delaware: 3 squats
District of Columbia: 3 squats
Florida: 30 merkins
Georgia: 16 burpees
Hawaii: 4 squats
Idaho: 4 merkins
Illinois: 19 squats
Indiana: 11 merkins
Iowa: 6 merkins
Kansas: 6 merkins
Kentucky: 8 merkins
Louisiana: 8 merkins
Maine: 4 squats
Maryland: 10 squats
Massachusetts: 11 squats
Michigan: 15 burpees
Minnesota: 10 squats
Mississippi: 6 merkins
Missouri: 10 merkins
Montana: 4 merkins
Nebraska: 5 merkins
Nevada: 6 merkins
New Hampshire: 4 squats
New Jersey: 14 squats
New Mexico: 5 squats
New York: 28 squats
North Carolina: 16 burpees
North Dakota: 3 merkins
Ohio: 17 merkins
Oklahoma: 7 merkins
Oregon: 8 squats
Pennsylvania: 19 burpees
Rhode Island: 4 squats
South Carolina: 9 merkins
South Dakota: 3 merkins
Tennessee: 11 merkins
Texas: 40 merkins
Utah: 6 merkins
Vermont: 3 squats
Virginia: 13 squats
Washington: 12 squats
West Virginia: 4 merkins
Wisconsin: 10 burpees
Wyoming: 3 merkins

Then MARY:
270 to win – 30s increments of low plank, right side plank, left side plank, six inches, and v-ups until 270 s had elapsed

MOLESKINE:
What an educational experience we all had. I feel so prepared for the election tomorrow!

ANNOUNCEMENTS:
Tennessee Tussle and F3 Half Marathon this weekend

COT:
Pray for our leaders (Romans 13)

Always a pleasure, thanks for allowing me to lead.
-EZ