New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

Fruitcake

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, 40 Minutes, The Bobs, Daylight, Giving Tree, Goose
FNGs: None
COUNT: 7
CONDITIONS: Crispy and cold

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:

Bringing Down The Horse

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS: Breezy cool

WARMUP:

Warmarama
Butt Kickers
High Knees
Overhead press
SSH
Arm Circles
World’s Greatest Stretch

THE THANG:

Run to bars

5 pull-up
10 atomic merkin
4 pull – up
15 WW1
3 pull-up
20 crunchy frog
2 pull-up
25 drop squat
1 pull-up

Circuit 40 sec on/20 sec rest move to next station

Box jumps
Sit ups
Backbends
Wide Merkin
Dips
Split squats
Lunge
Aussie row
LBC
Prom dates
Crunchy frog

DORA
40 Burpee / Lunge walk
100 Squat jumps / Bear crawl / Crab walk

Do the reps/Run out and back on the trail
20 Merkin
20 WW1
20 Flutter Kick

1 min wall sit

ANNOUNCEMENTS: greyalbum show at Basement on 8th Ave 12/4 7pm
Tickets: www.ticketweb.com/event/neal-carpenter-good-guys-album-the-basement-tickets/13629484?pl=basement

COT: Thanksgiving travel, family time

PLAYLIST: The Wallflowers: Bringing Down The Horse

Italo-Turkish Aerial Bombing Campaign

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Ultratecht, Daylight, Goose, Black box
FNGs: None
COUNT: 6
CONDITIONS: Crisp, breezy

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

Creedence

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Giving Tree, Goose, Invictus
FNGs: None
COUNT: 6
CONDITIONS: great temp, very dark, extra foggy

WARMUP: jogging and stretching

THE THANG: Tabata

– 40 seconds on and 20 seconds rest for 5 sets of each exercise (squats, curls, American hammers, lunges)
– Sprint up the hill in between each exercise

ANNOUNCEMENTS: happy b-day Giving Tree; hiawaska night moves soon 🙂

COT: grateful

The Head and the Heart

AO: thebuffalo
Q: 40 Minutes
PAX: The Bobs, Ultratecht, Daylight, Goose, Black Box
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Mosey

THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)

ANNOUNCEMENTS:
– Fridays by the river

COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane

Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity

Shaking off the Rust

AO: greenmachine
Q: Focker
PAX: Cowboy, moneyshot, Black Lung, Goose, Betty Ford, t-cell
FNGs: None
COUNT: 7
CONDITIONS: touch of cool

WARMUP: various stretches to look at the stars

THE THANG:
“Fake 11s”
3 chin ups, Bernie up hill, 8 jump squats
Rinse and repeat

Real 11s
Dive bomber merkins, Bernie up hill, prisoner squats

400m run
20,15,10 dip, incline, decline merkin
300m run
20,15,10 DIDs
200m run
20,15,10 DIDs
100m sprint
Wait for 6

5 minutes of gut work

MOLESKINE: Black Lung mouthing off like usual, Cowboy getting a trip down memory music lane, declines continue to be a man-maker exercise

ANNOUNCEMENTS: multiple 5K’s this Saturday, future chili cook off this Fall

COT: the word “legacy” has been bouncing around my head lately. Tomorrow is not guaranteed for any of us. So if today is our last day here or our last day of good health, what will our legacy be?
I butchered a quote, so here is the original:
“You do not rise to the level of your goals. You fall to the level of your systems” – James Clear from “Atomic Habits”

Clydesdales Unite!

AO: middle-tooth
Q: Subway
PAX: Betty Ford, bluemule, Cowboy, Cal Worthington, Goose, Hipster, moneyshot, Oatmeal, Rocket Mortgage, Toothless, Starblade McKoy (Sp?)
FNGs: None
COUNT: 12
CONDITIONS: warm

WARMUP: Mosey, burpees , stretching

THE THANG:

5 / 5 minute rounds

Supersets 20 reps

Merkins (your choice)
Rows

Calf Raises
Curls

Side Straddle Hops
Step Ups

Taint Scrapers
Dips

Squats
Overhead Press

W/ coupons when applicable

Guantanamo Bay followed by dealers choice ab work

MOLESKINE:

ANNOUNCEMENTS: Friday and Saturday stuff- check slack!

COT: Prayers for Bareback and his family as they move westward!

Thank you for letting me lead- it was a pleasure! SYITG

Circle of Trust

AO: toratoratora
Q: greyalbum
PAX: 40 Minutes, Giving Tree, Culture Shock, Daylight, Goose, Ultratecht, Longcut, Invictus
FNGs: None
COUNT: 8
CONDITIONS: Pretty nice

WARMUP:

Mosey out to track
Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch

THE THANG:

Grab Coupons
Circle up and count off 1,2,3,4…

Each man in the circle takes turns doing main exercise, while remaining PAX complete different exercise

Bear Crawl out run back/PAX do Overhead Press and Curls

Run to Hangar/Merkins and Plank Jacks

5 Burpee/Wall Sit

10 Lunge w/ Coupon/Freddie Mercury and WW1

Broad Jump/Squats and Rows

MARY

PLAYLIST: https://open.spotify.com/playlist/4meRnnCjl9lp7zHwotaVwQ?si=-mW4D4rcSPujJX9dxfV3XQ&pi=u-X0Hf-It2Rze-