WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Good Mornings, Willy Mays, Runner’s + World’s greatest stretch
Mosey on down to the lake, stopping halfway for Alabama Prom Dates (daily meditation: why Alabama??) and arrive at the piano pavilion
THE THANG: Relive your high school sports years and find a bench to ride. Perform the following circuit:
– Step-ups – 20 (10 each leg)
– Incline Merkins – 15
– Decline Merkins – 15
– Dips – 20
– Repeat x4 (5 sets total)
Mosey on back up the serpentine switchbacks to the playground. At the halfway point, stop for:
– 20 squats
– 20 merkins
At the playground, alternate between 10 pull ups and 1 minute of plank, until the remainder of the 45 minutes
Return to base
MOLESKINE:
ANNOUNCEMENTS:
– Nothing is stopping Goose from making more disciples of Seger; awaiting reschedule details for Night Moves, continue to check the general channels
– Moves: Night Edition. The royal Hipster is moving! (Don’t worry, he’s staying nearby). Which means free coupons in the form of furniture and boxes of old band hoodies and skinny jeans to get our pump on. Cauliflower vegan pizza and kombucha to follow as recompense (maybe). Date and time are TBD at the moment
COT:
– prayers of peace for Hot Route during season of health tests
– My mother is navigating the process of placing her mother in a dementia care facility
WARMUP:
– SSH – 20 IC
– Mosey
– Willie Mays Hays
– Good mornings
– Cherry pickers – 10 IC
– Imperial Walkers – 10 IC
– Arm Circles – 10 forward / 10 backward
– Runners stretch to world’s greatest stretch
THE THANG:
The Thang – 4 corners (30 min)
Spin the wheel app
1 min exercise at each corner
Blocks in the middle
Round 1 – lunge to next corner
Winner – squats
Losers – jump squats
Round 2 – side shuffle to next corner
Winner – merkins
Losers – burpees
Round 3 – 50% mosey to the door and then back to next corner
In the middle
Winner – Swings with coupons
Losers – Skullcrushers with coupons
Round 4 – broad jumps to next corner
Winner – flutter kicks
Losers – mountain climbers
Round 5 – side shuffle to next corner
Winner – shoulder taps
Losers – Carolina dry docks
Round 6 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons
Round 7 – lunge to next corner
Winner – LBCs
Losers – V-ups
Round 8 – side shuffle to next corner
In the middle
Winner – Present press (overhead press) with coupons
Losers – Elf on the shelf (gravediggers) with coupons
Round 9 – side shuffle to next corner
Winner – WWIs
Losers – Freddie Mercurys
Round 10 – 50% to the door and then to next corner
In the middle
Winner – American Hammers
Losers – American Hammers with coupons
Round 11 – lunge to next corner
Winner – mountain climbers
Losers – Plank jacks
Round 12 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons
MOLESKINE:
ANNOUNCEMENTS:
COT: Prayer for holiday stress and patience
WARMUP: Moseying down the hill and stopping at the stations:
SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch
THE THANG: Find a park bench or picnic table:
• Step-ups – 20 (10 each leg)
• Incline Merkins – 15
• Decline Merkins – 15
• Dips – 20
• Repeat x4 (5 sets total)
Run up the path to the secret cave and stop for 20 squats + 20 merkins. Finish moseying to the playground
At the playground (rotate through until time)
• Pull-ups – 10 (modify with rows using a bar if needed)
• Burpees – 10
• Plank Hold – 1 minute
MOLESKINE:
ANNOUNCEMENTS: F3 Nashville Night Moves, Walk for Apraxia on 9/13 at Cornelia Fort. East side HH is the works — please vote on Hot Route’s post
COT: Hair Band’s father’s health and friend who will soon be a father. TAPs for each of us to remain consistent, grounded, and to be lights to our communities
WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood
THE THANG: Find a partner. One exercises, one runs around community center
While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)
Swap each time the partner returns and cycle through list
MOLESKINE:
ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort
COT:
WARMUP: SSH, Good Mornings, Willy Mays Hays, LBACs w runner’s pose stretch, mosey around the hood
THE THANG: Find a partner. One exercises, one runs around community center
While Partner A runs, Partner B does:
• Merkins
• Squats
• Dips
• Lunges
• Repeat x2
Swap each time the partner returns and cycle through list
MOLESKINE:
ANNOUNCEMENTS: Pickin’ Party (last one?? Gasp) tomorrow at the Airpark
COT: prayers for Hot Route and his family as they have recently experienced the loss of a family friend. Peace, wisdom, strength to Space Baby as he is traveling to AL today to be with his father for medical tests. Gratitude from me as my son took his first steps all by himself this week
WARMUP:
F3 Fruitcake Toss
Mosey
SSH
Imperial Walkers
Low and Slow Merkins
WMH
LBAC
THE THANG:
HILL DORA:
Partner 1 mosey up the hill and back rifle carrying your fruitcake (coupon)
*If, during the workout, someone calls the fruitcake a coupon PAX do 10 burpees.
Partner 2 performs reps. Do 50 of Each Exercise before moving on.
F – Flamingo Merkins
Perform a merkin (push-up) while keeping one leg raised, resembling a flamingo stance. Alternate legs every 5 repetitions.
R – Russian Twists
Sit on the ground, lean back slightly, and twist your torso from side to side, touching the ground beside your hips.
U – Up Downs
>From a standing position, drop into a plank, perform a merkin, then quickly return to standing.
I – Imperial Walkers
While standing, march in place, bringing your knees up to waist level and touching them with the opposite elbow.
T – Turkish Get-Ups
Lie on your back and stand up without using your hands for support, then return to the starting position.
C – Carolina Dry Docks
Start in a downward dog position, then lower your head toward the ground by bending your elbows, and push back up.
A – Alternating Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining a stable core.
K – Knee Tucks i.e. Mountain Climbers
>From a plank position, bring one knee toward your chest, then switch legs in a running motion.
E – Elbow Plank
Hold a plank on your elbows, keeping your body straight and core tight.
MARY
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to picnic shelter
Squats
SSH
Imperial Walkers
WMH
LBAC
Down Dog/Cobra
THE THANG:
“Putting up the tree”
1 Burpee / 1 Decline Merkin / 1 Squat
2 Burpee / 2 Decline Merkin / 2 Squat
3 Burpee / 3 Decline Merkin / 3 Squat
…4,5,6,7,8,9
10 Burpee / 10 Decline Merkin / 10 Squat
“Taking down the tree”
9 Burpee / 9 dip / 9 step ups (2 is 1)
8 Burpee / 8 dip / 8 step ups
7 Burpee / 7 dip / 7 step ups
…6,5,4,3,2,1
TOTALS
100 Burpee
55 Decline Merkin
55 Squat
45 Dip
90 Step Up
Ab Meltdown:
50 LBC
50 Crunchy Frog
50 American Hammer
Mosey back to startex
WARMUP:
Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch
THE THANG:
DORA
Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over
200 squats
/ mosey out to far hangar and back
Pull-up Waterfall at the bars 10-6
AB break 50 LBC / 20 Crunchy Frog
Pull-up Waterfall cont’d 5-1
Fortune Cookie Run
PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.
We did 1, 2, 7, 15 and then finished with 10 WW1
1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman
COT:
Family health gratitudes
Election
Peace for our country
WARMUP:
Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press
THE THANG:
Merkins 20
Shoulder Taps 20
Dips 20
1 min dead hang
Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds
1 min dead hang
Plank ups 20
Wide merkins 20
Incline merking 20
1 min dead hang
Mosey to waterfront
Step ups 20
Split squats 20
Step ups 20
Up/Down Steps with lunges
Mosey back to startex
ANNOUNCEMENTS: Tree planting tomorrow
COT:
Loving those struggling with addiction
Family health
Election/Peace
