WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole
THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.
Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80
Mosey past the enchanted cave on the way back to base. MARY to bring us home
MOLESKINE:
ANNOUNCEMENTS:
COT: New chapters
WARMUP:
THE THANG:
Running
Moving Coupons
More Running
No Burpees or Abs (didn’t feel like getting wet)
MOLESKINE:
Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.
ANNOUNCEMENTS:
COT:
WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, 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. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: willie mays, forward fold, arm stretches
THE THANG:
-Dora: 200 SSH, curls, press while partner runs
-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO
ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.
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: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary
WARMUP: A lot of side-shuffle hops and burpees, as it ought to be. Thanks to Chunks for getting the ball rolling.
THE THANG: 3 Groups rotating through sprints, burpees, and planks on a 1 minute timer, with 5 seconds to rotate. T-Claps to Dan and Dave for decreasing sub-30 second splits on all his sprints.
10 burpee salute to the Strugglers as they rolled in at 0600 hours.
Close with planks/”watersplashers” for Mary.
MOLESKINE: Great chatter and attitude today, and glad to be out in support of the men doing this latest Struggle. High concentrations of HIM on the 4:13 campus today.
ANNOUNCEMENTS: Struggle 005 date TBD.
COT: Lift up the men that took on the Struggle the last 16 hours.
