Nippy
WARMUP:
Side straddle hops
THE THANG:
First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank
Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.
MOLESKINE:
Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.
ANNOUNCEMENTS:
LeanPAX ongoing
COT:
WARMUP: SSH, Stretching, Merkins
THE THANG: – Tabata Time –
Thang 1 – 50 seconds AMRAP, 10 seconds rest
– Plank Pull Throughs
– Squats
– Merks
– Lunges
– Around the World
– Run around the track
– WW1s
Thang 2 – Burpee A Clockalypse – Now with Sand Bags
5 Burpees on the minute – but this time your lifting the sandbag over your head and dropping it
Remainder of the minute PAX performed a “resting” ab exercise
We through another lap around the track to catch out breath halfway through
MOLESKINE: Parenting is Hard, you are not alone, it does get better, there is hope!
ANNOUNCEMENTS: Mens Small Group kick off tonight at Hoppin River North at 6:45 pm.
Holy Smokers tomorrow Night
COT: Prayers were lifted!
WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.
THE THANG: 80secs exercise, 10 sec rest/move to station.
Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat
MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!
ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.
COT: count off, name-o-Rama, prayers offered up.
WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH
Credo, Motto and 5 Core Principles
THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups
Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.
Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.
Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.
MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.
The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family
ANNOUNCEMENTS: Lean Pax going strong.
COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.
Grateful for all of you guys and the opportunity to lead!
:horse_racing:
