WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings
THE THANG:
Indian Run w/ speaker
15 minutes of
5 Pull-ups
10 Merkins
15 Squats
Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615
MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.
ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change
COT:
Prayer and Coffeteria at Star Bagel
WARMUP: Simple .2 mile job
THE THANG:
(NOTE: all sandbags were 60, 70, or 80 lbs. Sandbag rotation command in effect)
1, 2, 3, …, 13 of:
Merkins
Sandbag Deadlifts
Sandbag Squats
1, 2, 3, …, 10 of:
Dips
Squats
1, 2, 3, 4, 5, 6, 7 of:
Sandbag lunges
Sandbag pulls
Hangs
Head back to the end for:
45lb plate drivers
45lb overhead hold
MOLESKINE:
1. Harder than YHC thought; workout was meant to be relatively easy. First round was supposed to go to 15, but I happily modified.
2. Dilbert uttered “I want to go back to bed” (paraphrased) during the 6th set of sandbag pulls. That’s the closest I’ve seen a man leave a workout and literally go back to bed since Poppa Lock did it at bomber.
3. Mr. Pancake showed no quit, but perhaps some regret.
ANNOUNCEMENTS: noneya
COT: Prayers for Station Camp (location may be wrong) girl paralyzed and trampoline park. Life changing, and not in an easy way.
WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.
THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls
Run to playground and do a pull up
Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.
MOLESKINE:
1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.
ANNOUNCEMENTS:
You missed grow school by coming to this workout
COT: the usual
WARMUP:
25 IC Side Straddle Hops
10 IC Burpees
THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.
MOLESKINE: Burpees suck after a sprint!
ANNOUNCEMENTS:
COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.
WARMUP:
25 IC Side Strattle Hops
10 Arm Circles forward
10 Arm Circles reveres
10 Merikans
Mosey
THE THANG:
Spread out even distances down the parking lot.
Each PAX had the privilege of choosing their exercise.
The PAX at the start began with ten reps of selected exercise and then ran and tagged the next PAX where he took over that exercise we continued this rotating exercises and completed three rounds before heading for a mosey to the pavilion where we performed 10 count hangs three times then 5 count hangs with legs elevated twice and 10 IC dips. Mosied back to the flag, finished with some abs.
MOLESKINE:
ANNOUNCEMENTS:
Have a Happy and blessed Thanksgiving
COT:
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: SSH and some other non sense lead by Hair Band
THE THANG:
SURPRISE CO Q.
Hairband took the first half. Took us to the hill for burpee hill repeats.
Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center
A couple rounds then mosey to upper parking lot
Boo boo bear crawls switching legs after 3 parking spaces then run to first island.
Mosey to the far island.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.
Mosey to startex for some Ab work to finish.
CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Everyone shared a moment of gratitude.
Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey around the lot
20 Side Stratton hops IC
10 Arm Circles Forward and Reverse IC
Willie Mays Hays OYO
Good Mornings OYO
THE THANG:
Round One:
1st guy runs to the crosswalk and performs 5 Burpees
2nd guy does weighted overhead press
3rd guy does weighted curls
Rotate until all three have completed each exercise
Round Two:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign and 10 squats, returning in reverse order
2nd guy weighted standing rows
3rd guy weighted deadlifts
Rotate until all three have completed each exercise
Round three:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign 10 squats; and then to the end of the lot for 20 Merikans. Returns in the reverse order.
2nd guy weighted squats repeated until runner returns
3rd guy weighted tricep extensions
Rotate until all three have completed each exercise
Completed two more rounds following the reverse order of the runner and weighted exercises
After we have complete our pyramid of pain we moseyed over to the park benches
10 step ups on each leg OYO
10 pull ups OYO
10 dips OYO
Moseyed back to the start
20 flutter kicks IC
10 count IC Superman’s
Abdominal stretch
MOLESKINE:
ANNOUNCEMENTS:
COT:
