Tag: detention

Posted on

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.

Posted on

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

Posted on

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

Posted on

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.

Posted on

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!

Posted on

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

Posted on

Reduce, Reuse, Recycle

AO: detention
Q: Focker
PAX: Topanga, Mistah Mistah, Matador, Movin On Up, Uncle Jerry, Pedialyte, EZ-Go, Winona, Accounts Receivable
FNGs: None
COUNT: 10
CONDITIONS: Almost long sleeve time

WARMUP: SSH, squats, dive bombers

THE THANG: grab coupon
Tabata work. 50 sec on, 10 off.
3 rounds of each exercise group then run top loop
Round 1: thrusters and flutter kicks
RUN
Round 2: rows and WW1
RUN
Round 3: swings and heel lifts
RUN
Round 4: burpee jumps and planks
RUN
Round 5: curl to press and crunchy frogs

MOLESKINE: mid to low Mumblechatter today due to progressing core difficulty noted. Lots of gas passing also due to core work

ANNOUNCEMENTS: Chili time on 10/20! See slack ^^^for details

COT: prayers for traveling, prayers for Esposa to be back soon (we all miss you), prayers lifted for those who were in the hurricane path

Posted on

Better later than never backblast

AO: detention
Q: Donkey Hammer
PAX: Cal Worthington, Deep State, EZ-Go, Movin On Up, Mistah Mistah, Michael Freiburg, Pedialyte, Topanga, Uncle Jerry
FNGs: None
COUNT: 10
CONDITIONS: 68 degrees, 90% humidity – moist

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.