WARMUP: hahah good one
THE THANG: weights in a circle
MOLESKINE: don’t do a backblast a week after the workout
ANNOUNCEMENTS: yep
COT: good one
Warm-Up
– Side-straddle hops
– Stretching
– Merkins
– Hillbillies
– 8-Count Bodybuilders in cadence (new favorite, the “future of the burpee”) at this point Black Lung decided to join us
The Thang
Playground Circuit – Round 1 (x3):
– 10 Pull-ups
– 20 Merkins
– 30 Squats
– Mosey around the Community Center
– Pick up the six = World War I Sit-ups until all in
– Once six arrived, 1 minute continuous WWIs
Playground Circuit – Round 2 (x3):
– 10 Pull-ups
– 20 Incline Merkins / Dips
– Mosey lap around Community Center
– Pick up the six = World War I Sit-ups until all in
– 1 minute WWIs
Mary Break (mid-point):
– LBCs
– Prom Dates
– 8-Count Bodybuilders !
– Freddie Mercurys
Final Round:
– 10 Pull-ups
– 20 Incline Merkins
– 30 Squats
– Run back to the starting point
Firefox correctly guessed the playlist them of Opening Tracks to Albums -the Weezer song may have given it away
https://open.spotify.com/playlist/2wHBaQBqsTpeM4rg00r0Ir?si=6e119184a99e4836
ANNOUNCEMENTS:
Night moves is September 18th!
Thank you gentlemen for the opportunity to lead
WARMUP: Broga (as requested)
THE THANG:
Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.
Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4
Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up
Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises
ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP
COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.
PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e
WARMUP: ssh, lbac, wmh, good mornings etc
THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press
Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder
Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins
ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!
COT:
Praise for Young and Restless for coming consistently for the past year!
See link below to help our former F3 colleague F3G Noah Kinney :pray:
CONDITIONS: Perfectly warm and humid
WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20
THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.
Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips
Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs
THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James
ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber
COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday
MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.
Honor leading the PAX who continue to make me stronger and better. SYITG, Vector
WARMUP:
Mosey and traditional warm-up
THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips
Run a lap at every 50 reps
MOLESKINE:
Planning is essential and plans are useless
ANNOUNCEMENTS:
CSAUP 50 Mile
Night Moves
COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice
WARMUP:
Mosey for Coupons
Shoulder Routine
THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets
Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill
Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges
https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4
MOLESKINE: one more thing
ANNOUNCEMENTS: CSAUP 50 Miler 8/29
COT: good thoughts for change, travel, and family
WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min
THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back
Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back
MOLESKINE:
Encouraging HIMs to share with each other
ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th
COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil
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.
WARMUP: short and typical
THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round
MOLESKINE: A+ playlist ranking by Vector
ANNOUNCEMENTS: convergences on 6/26 and 7/4!
COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble
