WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps
THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.
Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.
(1) English
– âApartâ vs âa partâ
– Hello Dollys, spread those legs âapartâ
(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)
(3) Science
– Inertia
– J-Loâs, it takes force to stop movement in a given direction
(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
Dealerâs choice til time!
MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.
ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20
COT: Prayers were shared, the men left encouraged because they encouraged one another.
As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:
— Toothless :tooth:
WARMUP: short and mild yoga
THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the âpumpâ around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)
Finished it off with a round of Mary
MOLESKINE:
-soonerâs pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboyâs legs are truly a modern marvel
ANNOUNCEMENTS: refer to Slack
COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day
WARMUP: tikTok influencer hops, swings, then a little yoga
THE THANG: 2-Burpee indian run to field
Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.
Burpee indian run to the 9-square
With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4
Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.
MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childersâs new album.
Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala
ANNOUNCEMENTS:
COT:
WARMUP: nahhh
THE THANG: today we learned about the stages of labor to get children into this world
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
âAlternate between resting and working to get labor goingâ
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
âactively work through labor with your birthing teamâ
âBirth affirmationsâ
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumpsâ>monkey humpersâ>prom dates to ârelaxâ between âcontractionsâ
Transition
âBurpee coping methodâ
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
âKeep breathing and work with your body, not against itâ
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
2 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult
ANNOUNCEMENTS: check slack
COT: May we all appreciate and recognize our mortality and the small blessings in this life
WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,
THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7sâŠ. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.
MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when âevery tear is wipe awayâ and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.
ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.
COT: Count, Announce, Prayer
PLAYLIST: https://open.spotify.com/playlist/59GuzDm447UdTWAVqQZlbo?si=1ca8db418ce14815
WARMUP:
– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
THE THANG:
Mosey to tennis courts (the upside down)
First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the verses. Lots of scary stuff in that song!
Cue the Deck of Horrors!!!
Circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Face cards trigger 10 reps of a harder exercise
– Aces have their own devilry
– Next man up does half reps to keep the cards moving
Spades :spades:
– Digits = Squats
– Faces = Squat Jumps
– Ace = Broad Jump to the other fence and back
Clubs :clubs:
– Digits = LBCâs
– Faces = WW1âs
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hopping Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to fence and back
Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. Got up to 4 each when increasing by 1 every 2 rounds.
MOLESKINE:
Cotton Eye Joe continues to be a fan favorite. The IT bands were burnin’! Got through all the aces too, pretty evenly spaced. Good all around work done by the PAX this AM!
ANNOUNCEMENTS:
– 4th of July Convergence!
– 6/26 Convergence @ greenmachine
COT:
– The men shared and I prayed us out to Jesus Christ, who is always with us
An absolute honor to lead men – thanks for indulging my out-of-season Q!
WARMUP: Lap around the field.
THE THANG: Sprints, burpees, planks on an interval. Adjusted after the first two sets. T-claps to DrRupp for pushing through the rest sets to get extra sprints in.
MOLESKINE: Sweat angels are pretty gnarly.
ANNOUNCEMENTS: Brewsday! Fun appearances at atlantis and greenmachine and middle-tooth the next few weeks!
COT: Prayers for family, loved ones affected by loss, and potty training efforts.
Always a pleasure. I had sO MuCH FuN.
WARMUP: Quick mosey to the fields, active warmup, stretching OYO while delivering instructions for the thang
THE THANG: DORA and Ultimate Frisbee! Set to the rhythmic stylings of New Orleans bounce tunes (obviously a fan favorite of the PAX)
Paired off for a DORA buy-in proceeding some all-offense ultimate!
50x Supermans
100x Burpees
150x Squats
200x Mountain Climbers
Once completed, we split into teams for a half field offense-focused frisbee scrimmage. Each possession ends in either a point for the offense (scoring a goal) or a point for the defense (a turnover). At the end of the possession, go back to the start and switch who’s on offense. Loser of the point performed 5 merkins.
After some lackluster attempts at offense, we instituted a game-wide 10 burpee penalty for each subsequent possession that did not end in a goal. The result was 4 straight possessions that did not end in a goal.
Moral of the story: Middle Tooth plays STIFLING defense (and our completion % more than 10 yards downfield was worse than Jayson Tatum’s 3 point % last night).
MOLESKINE: Welcome to three PAX downrange, come back around next time you’re in town!
Also great to see a return of TheShield!
ANNOUNCEMENTS: Brewsday today, first beers on moneyshot! Yours truly will be in attendance, see y’all there!
COT: Prayers for the dearly departed
PLAYLIST: https://open.spotify.com/playlist/6UTW304bCrgZQ8Tu1aoRpX?si=a7936594a5e148ee
WARMUP: SSH, Stretching, Mosey
THE THANG:
Buy in before each roll:
10 SSH; next roll 10 squats; next roll 10 burpees – repeat
Based on dice roll – go to that number station:
And perform 25 reps of each movement
Station 1
Americans
Ranger Americans
HR Americans
High Low Americans
Station 2
Curls
CPRs
Rows
Lawnmowers
Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises
Station 4
Overhead Press
Taint Scrapper
Thruster
Truck Drivers
Station 5
American hammers
Mtn Climbers
Flutter Kicks
BBSU
Station 6
Chest press
Grave diggers
Side Bends
Blockees (my fav :face_with_spiral_eyes:)
Ended with three minutes of Mary ab work
MOLESKINE:
ANNOUNCEMENTS:
Wings were good; Brewsday May 6th
COT: grateful to get out there on a beautiful Tuesday AM with you all! Thanks for letting me lead.
