WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSHs, Good Mornings, WMHs
THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate
MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us
ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School
COT: thanks for letting me lead
WARMUP: the usual
THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc
ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…
COT: love community and bonds we form through f3. Invite friends!
WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms
THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing
MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist
ANNOUNCEMENTS: please check slack
COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.
WARMUP: 10 each IC
SSH
IW
Abe Vigodas
Mosey to the field
THE THANG:
Upon arrival to the field, I plotted out the four corners that would become our workout areas.
The four corner workouts were as follows:
1) 10 merkins IC
2) 10 SDS IC
3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye.
4) 10 Standard Squats IC.
The mode of travel between each corner varied each round.
1) Lunge Walk
2) Bernie
3) Duck Walk
4) Sprint.
5) The final round was a combo of all of the exercises and all of the modes of transportation.
We finished at the top of the stairs with 50) LBCs and then a Mosey back to the start.
MOLESKINE: coffee be Freakonomics was his own unique blend which was amazing.
ANNOUNCEMENTS:
Night Moves Thursday
Grow School
Octoburpee (w/ world record burpee count to end the month)
COT:
Prayers for Catfish MiL
Salami potential new job
The death of a young lady on the light rail has left me shaken.
Any unspoken prayers.
Warm-Up
We kicked things off with 39 Side Straddle Hops in cadence, then rolled through the usual suspects: cadence merkins, arm circles, seal claps, overhead presses, Moroccan nightclubs, and a sprinkle of imperial walkers mid–shoulder burn just to see if they’d help or hurt (jury’s still out). Closed with some light stretching.
The Thang – Part 1
Mosey to the top of the stairs.
– 13 8-count body builders
– 13 WWIs
– 13 jump squats
– Run down and up the stairs.
– Repeat 3x for a total of 39 reps per exercise.
The Thang – Part 2
Run to the benches.
– 13 dips
– 13 incline merkins
– 13 elevated Alabama prom dates
– Run to Benson Ave and back.
– Repeat for good measure.
Finisher
Cadence 8-count body builders, mosey back to StartEx, cadence Mary, and—you guessed it—more 8-count body builders.
COT
Grateful for another lap around the sun and for the men who showed up to start the day right.
ANNOUNCEMENTS: Triple Threat Convergence – Three Ring Circus next week at titan atlantis bomber
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: the usual SSH, LBAC, etc
THE THANG:
Mosey to turf and slow cadence dips, irkins, dirkins, step ups.
Mosey to bottom of stairs for stairway to heaven with incline merkins with various workouts at each platform.
Timed runs with each second over for each runner equal 1 burpee. First round the fastest time was 19 seconds and any time over that the second round was more burpees.
Stairway to heaven with double jumps and each pax calling an ab workout at each platform. Natural Ice pretty much knew all the artists for the songs hence avoiding burpee penalty.
ANNOUNCEMENTS: July 4th convergence at Handsomizer. 1st F and Nantaan handoffs coming up next week!
COT: Clarity of job situation and financials. Peace around the world.
Conditions: Stairway to sweat
Warm-O-Rama:
Quick stretch and Side Straddle Hops
The Thang – Triforce of Courage: Third times a Charm
Same 11s format, new battlefield—92 steps of pain.
– Bottom of the stairs: Burpees
– Top of the stairs: WWI Sit-Ups
Each round required a new movement up or down the staircase:
1. Bear crawl
2. Bunny hop
3. Crawl bear down
4. Lunges
5. Crab walk down
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (touch both feet to each step)
10. Lieutenant Dan (lunge + squat combo)
This was a grind. Courage was earned one step at a time.
Moleskin:
This wrapped the Goblet of Ice Trifecta:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :white_check_mark: Courage – Handsomizer
Whether you hit all three or just one, thanks for showing up and leaving it all out there.
Announcements:
– Bomber vs Handsomizer Ultimate next Friday
– 4th of July convergence at Handsomizer (TBD)
– CSAUP in planning – teams of 5
SYITG,
Natural Ice
WARMUP: Two laps around the parking lot.
THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.
MOLESKINE: I need to work on giving clearer directions.
ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.
COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.
