Tag: Flo

Posted on

You Can Do Anything for 10 Minutes

AO: the-knoll
Q: SalPal
PAX: The Banker, Timber, Sparrow, matthew hayes, Sooie, Pebbles, morning stār, The Merchant, Ex-Pat, El Capitan, G-string, FLO, Rubics (sp?) and Birdman, very brave 2.0s
FNGs: None
COUNT: 15
CONDITIONS: Shoe-gonna-get wet

WARMUP: Non-existent

THE THANG:
“Life isn’t measured in moments, but in the moments that take our breath away. Now give me ten burpees.””
“”Black Lung”” “1. 10 minutes: 10 burpees, EMOM
2. 10 minutes: 2 minutes on, 30 seconds off plan
3. 10 minutes: interval sprints
4. 10 minutes to do ~50-75 yards of burpee broad jumps

MARY to close.

MOLESKINE: T-Claps to the 2.0s sprinting to give us the distance for our run, and to everyone for dragging their broken bodies through the 40 degree wet grass. Sooie brought some of that sweet sweet jet fuel to close.

ANNOUNCEMENTS: Next week, big things happening at both atlantis and the-knoll, bring men out that need the fitness, fellowship and faith.

COT: All intentions spoken and unspoken; practice gratitude today fellas. 5 thank yous and praises for every 1 sh*tty thing you say. Show the world and your community you chose joy.

Green Sally Out

Posted on

[pain-train] LOTR Tabata

AO: pain-train
Q: G-string
PAX: Wolfpack, Siri, Timber, Flo
FNGs: None
COUNT: 5
CONDITIONS:
-Cool, Crisp, and a little damp
-Soundtrack for the workout was Lord of the Rings battle music

WARMUP:
– Indian run around the track w/ football
– Runners stretch
– Downward dog
– Shoulder warmup
– High plank w/ merkins for mission/credo/core principles

THE THANG:
Tabata style workout. 40 seconds work and 20 seconds rest for the first two rounds, then 30 seconds work, 30 seconds rest for the remainder.
Tabata 1:
– sandbag rows
– Block swings
– Split squats
– Derkins
– Sandbag Front Squats

Tabata 2:
– sandbag bear complex
– Block presses
– Pistol squats
– Pull-ups
– Log Jumps

Mary:
– Bird dogs
– Leg Raises
– Hollow Hold

MOLESKINE:
“He has made everything beautiful in its time. He has also set eternity in the human heart; yet[a] no one can fathom what God has done from beginning to end.”
Ecclesiastes 3:11

ANNOUNCEMENTS:
– Plankpril is going. Today is 2:06 for the plank
– Franklin is doing pull-up challenge (message G-String for details)

COT:
Intentions were offered. Prayers were said. Flo was named and welcomed in. Branding to come later.