WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Imperial walkers
Willie mays hays
Good mornings
THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper
Dora
100: dips
200: fire hydrants
300: big boy sit-ups
WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.
THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.
MOLESKINE:
ANNOUNCEMENTS: upcoming Bourbon Chase.
COT: fall break travel.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 10 SSH, OYO WMH and GM
THE THANG:
Part 1: Firefox
Mosey to parking lot by the playground. Circle up and hold a plank to “Ring of Fire”. Much mumblechatter.
Partner up. 1 partner holds a static hold position while the other does the exercise, swap and do 3 rounds per exercise with the goal of not resting in transition between the hold and the exercise
– Hollow body hold – 10 V-ups
– Low plank – 15 buzzsaws
– High plank – 10 plank knees-to-elbows (each side is 1/2)
Mosey to playground. 1 partner does 10 hanging leg raises, the other does Freddie Mercuries. 2 rounds.
Part 2: Pole Dancer
Back at the parking lot by the playground.
– 50 windshield wipers (in cadence)
– 50 supermans (oyo)
– 50 butterfly crunches (in cadence)
– 50 ankle taps (in cadence)
Big 10 – alternate WW1s (counting down from 9 to 1) and merkins (counting up from 1 to 9)
Part 3: Spinal Tap
Mosey to upper parking lot. 4 Corners.
– 20 (4-count) flutter kicks. Toy soldier walk to next corner.
– 30 (2-count) American hammers. Imperial walker walk to next corner.
– 40 (2-count) mountain climbers. Toy soldier walk to next corner.
– 50 LBCs. Imperial walker walk back to first corner
Mosey to Startex. Superheroes. Alternate between superman (arms forward), batman (arms to the side), and ironman (arms by your side).
MOLESKINE:
– I got called an angry little elf. Thanks?
– Kudos to Papa Bear Vector CubCadet DintyMoore for making it to all 3 days the circus was in town.
– Vector brought his clown nose
– CubCadet just assumed we were doing a 15min hollow body hold.
– Everyone shared a word/phrase/sentence of gratitude
ANNOUNCEMENTS:
– CSAUP
– TN Tussle
– Small group w/ Spinal Tap and Pole Dancer
COT:
– Thanks for cool heads, organized administration and safety at school
– Support for those dealing with health issues and anxieties
It was a blast. It has been “fun” experiencing the cascade of soreness since Wednesday. Thanks to Spinal Tap and Pole Dancer for letting me rope you into this madness and making it a success!
WARMUP: Run greenway
THE THANG:
Wreck-Tangle:
Partners – one partner half running the rectangle (half of the field) while other partner does slower travel
Slower Movements:
– Endzone side: Komodo dragon
– Sideline: inch worm (inch forward, push up, jump up)
– Midfield: lunge twith
– Sideline: bear crawl
11’s at hill:
– iron mikes
– Burpees
MOLESKINE:
– 5 guys from First Baptist showed up after looking for exercise + connection
ANNOUNCEMENTS:
– csaup: 50 miler on Aug 29 – ask chunks
– Next month (October) – night moves
CONDITIONS: Perfectly warm and humid
WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20
THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.
Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips
Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs
THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James
ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber
COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday
MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.
Honor leading the PAX who continue to make me stronger and better. SYITG, Vector
WARMUP:
Mosey and traditional warm-up
THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips
Run a lap at every 50 reps
MOLESKINE:
Planning is essential and plans are useless
ANNOUNCEMENTS:
CSAUP 50 Mile
Night Moves
COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches
THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.
MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!
ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.
COT: Prayers for family, school, strength, wisdom and endurance.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
