WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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: Run greenway
THE THANG:
Wreck-Tangle:
Partners – one partner half running the rectangle (half of the field) while other partner does slower travel
Slower Movements:
– Endzone side: Komodo dragon
– Sideline: inch worm (inch forward, push up, jump up)
– Midfield: lunge twith
– Sideline: bear crawl
11’s at hill:
– iron mikes
– Burpees
MOLESKINE:
– 5 guys from First Baptist showed up after looking for exercise + connection
ANNOUNCEMENTS:
– csaup: 50 miler on Aug 29 – ask chunks
– Next month (October) – night moves
WARMUP: 75 yard mosey to tennis court
THE THANG:
Rectangle:
– one partner runs the tennis court while the other does a slower movement
– Slower movements
– Komodo dragon
– murder bunny
– bear crawl
– reverses
Dora:
– 100 American hammers
– 200 windshield wipers
– 300 fire hydrants
MOLESKINE:
ANNOUNCEMENTS:
A running challenge that starts end of May until some time in September (check -f3-nashville-general)
COT:
– strutter’s MIL has liver cirosis (sp?)
– Chunks leaves Hendersonville next weekend
– Stepbrother’s friend who is getting a divorce (dude is drinking)
WARMUP: light movement
THE THANG: 10 rounds, starting at one, increase by one, with the following:
1) 10 deadlifts each round
2) sandbag merkins
3) sandbag merkins
4) curls
5) curls
MOLESKINE: early meetings are the worst. Early meetings that are cancelled why youre driving home are worse than worst.
ANNOUNCEMENTS:
COT:
WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run
THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15
ANNOUNCEMENTS:
Coming Thursday night moves – check slack
WARMUP: A quick mosey to get under roof. We performed the following exercises IC:
30) SSHs
20) Hillbillies
20) IST (Imperial Walkers)
30) LBACs 15 each direction.
THE THANG: A series of 5 exercises as follows:
Merkins
Dips (I Omaha’d to SSHs after our 2nd or 3rd round)
American Hammers
Inclined Merkins
LBCs
We started with 10 each IC, and followed that up with 15, 16, 17, 18, 19, and 10. No wonder I am tired. I think we were on our 17’s when Zinfandel arrived.
We ended with Mary, and the exercises included
Freddie Mercury’s
Mercury Freddie’s
Box Cutters
And Homer to Marge.
MOLESKINE: it’s always a pleasure to spend time with the men of the-castle.
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, little baby crunches, BACs, BAC BACs
THE THANG:
Each song on the playlist, we repeat one exercise the whole song, and do one harder exercise each time we hear the name of the song. 1m rest between songs.
Sail: SSH, burpee when you hear “sail”
Ain’t No Sunshine’: Hold plank, push up when you hear “no”
River: Sit ups, V up when you hear “river”
Some Nights: SSH, burpee when you hear “nights”
Beggin’: Hold plank, push up when you hear “beggin’”
Beat It: Sit ups, V up when you hear “beat it”
Human: Squats, burpee when you hear “human”
Jog to top of hill and back
I Don’t Care Anymore: Hold plank, push up when you hear “I don’t care”
American Woman: Sit ups, V up when you hear “woman”
ANNOUNCEMENTS:
None
COT:
Prayers for job searches and friends with sudden job changes
WARMUP:
Hugs for Dilbert welcoming him back off the IR.
Was thrust into action as Q, since the AOQ and Q for the day had overslept. No worries. We are all freed to lead. Thankfully I still had the kettlebells in the car.
20 SSH
20 Imperial Walkers
20 Cherry Pickers
10 Forward Arm Circles
10 Reverse Arm Circles
THE THANG:
Partner Up!
1 PAX works out with Kettlebell
1 PAX runs to end of parking lot and back
KB exercises
Squats
Curls
Rows
Overhead Press
Tricep Ext
Swings
Our AOQ joined us and finished the workout with us.
Couple mins of Mary and then 5 Burpee Buy out.
MOLESKINE:
Dilbert we are glad you are back off IR. OnTHE Fence good to see you too. Country Parkour your presence is always a joy. hambone the standard is the standard.
PAX, if you know men North of the wall (OHB) encourage them to get to this AO. Big things are coming for this area. These HIMs are invigorated to lead and encourage the men of the North.
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to lower parking lot and back
20 SSH
20 Imperial Walkers
20 Arm Circles Forward
20 Arm Circles Reverse
THE THANG:
20 Hand Release Merkins
20 Squats
20 Big Boy Situps
Mosey to Lower Parking Lot
17 Hand Release Merkins
17 Squats
17 Big Boy Situs
Mosey to Upper Parking lot
Continue with pattern down to 2
Circle up for 10 Burpees
5 Mins of Mary – Dealers Choice
Finished with 5 Burpees
MOLESKINE:
ANNOUNCEMENTS:
Chiliteria – Sunday
Half Marathon – 10/26
The Struggle 003 upcoming 11/1
COT: Prayers for 413 after the incident. Prayers for all the men that don’t know they need F3.
Always an honor to lead. STRENGTH AND HONOR!
