WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.
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
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumps—>monkey humpers—>prom dates to “relax” between “contractions”
Transition
“Burpee coping method”
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!
“Keep breathing and work with your body, not against it”
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: D Dog, U Dog, WMH, SSH, GMs, Arm Circles, Phelps, Mosey to grab coupon
THE THANG:
6 sets of 5 rounds (31min)
Down and back to start every round.
3 burpee buy in first round of each set.
1st round sets your target for remaining 4.
Stop at 10sec mark for rest each round if you don’t finish the round.
– Thruster with coupon
– Air squat
– Dry dock
– Sitting shoulder press with coupon
– Merkin
– WW1 with coupon
Keep up with number of rounds you miss your target.
Highest number of rounds missed group does that number of burpees.
5 SSHs / 10sec rest on repeat until all in
MOLESKINE: V-Q got spicy :hot_pepper:
ANNOUNCEMENTS: Overnight run challenge coming up. Sounds like a grat tim.
COT: Pound Puppy’s daughter. Belly Up’s mother. Esposa’s Mexico trip.
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary
ANNOUNCEMENTS:
50 Mile CSAUP last weekend in August, Focker has details
WARMUP: dynamic stretches
THE THANG: grab a block
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins, run bus loop
10 thrusters, 15 ww1, 20 thrusters, 25 ww1, 30 thrusters, run bus loop
10 ww1, 15 swings, 20 ww1, 25 swings, 30 ww1, run bus loop
10 swings, 15 blockees, 20 swings, 25 blockees, 30 swings, run bus loop
10 blockees, 15 thrusters, 20 swings, 25 ww1, 30 merkins, return blocks
MOLESKINE: even Esposa couldn’t sustain mumblechatter during this workout. This one hurt.
ANNOUNCEMENTS: csaup 50 mile relay in August!
COT: continued prayers for Camp Mystic and all those affected by the Texas flood. Practicing gratitude.
WARMUP: Mosey to field.
THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)
Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA
Close with 10 burpee buyout
MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.
ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.
COT: F3/FIA Wedding, Travel, Work Anxiety
Stay salty y’all.
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 7s…. 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 “every tear is wipe away” 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
WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.
THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.
MOT to battle: mosey to bridge
At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.
Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x
Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.
Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).
Sprint from top of stairs to startex, burpees to buy out.
In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.
MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.
ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.
(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.
COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and 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 = LBC’s
– Faces = WW1’s
– 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!
