WARMUP: stretches, snow angels, toy soldiers, reindeer run
THE THANG:
1 curl with descending/lift the kid to bed
2 thrusters lift the trees
3 sit ups with bag
4 pull throughs/slide the box
5 squats/lift the box
6 crunchy frogs
7 overhead presses/lift the kid
8 squats
9 flutters
10 descending merkins/fill the sweater
11 lunges fill the pants
12 120 plank
Followed by 3 sprints and some gut work
MOLESKINE: FNG Paul getting out after Butterball Crawl. Excellent job Pedialyte and EZ-Go on the connection!
ANNOUNCEMENTS: 51 weeks for us to brainstorm on Butterball Crawl improvements and advertising
COT: prayers for Andrew McDermott friend and Harry Caray mother.
CONDITIONS: Colder after sunrise than before, somehow.
WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race
THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.
MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.
ANNOUNCEMENTS: Come see us again next year!
WARMUP:
easy short loop, old man stretches
THE THANG:
short jog to Sir Winston Church Hill
11’s – atomic merkins at the bottom, jump squats at the top
short jog back to the start
Tabata 40 seconds on/15 seconds off- multiple rounds of Jane Fondas, SLR, imperial walkers, hillbillies, calf raises, Freddy Mercs, shoulder taps
MOLESKINE:
Thanks for letting me be the emergency Q. We made it up as we went but the energy level was high. Most animated coffeeteria I’ve seen in a while.
ANNOUNCEMENTS:
Crieve Hall Butter Ball Crawl this Thursday. Run starts at 7am. Coffee and pancakes after. Bring the whole family. EZ-Go sent out a sign up for planning purposes. $5 donation encouraged. We will also meet up Wednesday night for prerun planning and putting out signs. I’ll send out a time when I know it.
COT:
Thinking about Deep State ‘s aunt and Dale Clay.
WARMUP: I.C. x15
15x Imp. Walkers
15x Toy Soldiers
15x SSH
15x PickUp
15x Grass Git’rs
Stay down 4 stretch
THE THANG:
Thang 1. – Mosey to Street / Partner Up 👥 Catch me if you can / Burpee Edition
2 Burpees at each Tag! 🏃🏻♂️
End of St and Back
Thang 2. – Partner 👥 4 DORA.
100 🖐️ Release Merkins / High Knees Lap
150 Big Boy Sit Ups / Bear Crawl Lap
200 Jump Squats / Crab Walk Lap
COT:
What is one thing you want to change about your life? Career? Family? Marriage? Personal?
Take steps in th right direction and make the change you want to see!!
WARMUP: I don’t know. I wasn’t there
THE THANG: yo boy woke up at 5:33 so that was awkward
But anyway I pulled up at 5:40:
Get block
11s with dips and burpees – farmers carry in between
20 each
curls
Overhead press
Squats
block pick ups
Run – 5 pullups
Tricep extensions
Rows
calf raises each leg
WWIs
Run – 10 pullups
Repeat once
Time
ANNOUNCEMENTS: turkey day at the Hall. 7am. EZ-Go has way too many pancakes for it.
COT: continue to pray for Dale Clay and family
WARMUP:
Dynamic: mosey/toy soldier/donkey kick/side lunge.
Static: GMs/bow to ground/hand to sky/broga/squat to straight leg
THE THANG:
3 rounds
-30 step ups (15 each leg)
-lunge down
-mosey back
Hold plank until all in or go for an extra round
3 rounds
-25 chair squats
-low prisoner walk down
-mosey back
Hold plank until all in or go for an extra round
3 rounds
-20 pistol squats (10 each leg)
-side lunge down
-mosey back
Hold plank until all in or go for an extra round
Beep test (20meters)
-go until no one is left
Jog around test until all in
Marry abb circle for 3min.
MOLESKINE: Focker would rather run than participate in leg day. Works for a Guy defeated the beep test. Matador and Harry Caray honorable mention.
ANNOUNCEMENTS: Butterball run
COT: Prayers for Dale’s family and community as they deal with sudden loss. Reminder that life is fragile. Prayers for Pound Puppies family as his work travel picks up.
WARMUP:
– Side straddle hops x 31
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
– Zombie walk out & back
THE THANG:
First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the lyrics
Deck of Horrors!!! :wolf: :spades: :diamonds: :clubs: :heart: :male_vampire:
To the pavilion, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger a flat 10 reps of a harder exercise
– Aces have their own deviltry
Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Broad Jump around the square
Clubs :clubs:
– Digits = LBC’s
– Royals = V-Ups
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl around the square
Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire
MOLESKINE:
Instructions were for the next man pulling a card to do half the reps before getting up to pull the card so we keep it moving. That worked once we got the hang of it.
The Aces were obviously everyone’s favorite, and the mumblechatter peaked during Cotton Eye Joe as predicted. Fan favorite, sure to be repeated soon! Honestly I was pretty wiped by the time we got there but we made it through.
We completed all but 4 cards! That brings the total reps to very close to the following full counts:
– 144 x Squats
– 30 x Squat Jumps
– 144 x LBCs
– 30 x V-Ups
– 144 x High Knees
– 30 x Hopping Hillbillies
– 144 x Dry Docks
– 30 x Diamond Merkins
Not counting the Aces, that’s 700 reps of good work, more than the standard Dora, and the Aces were some good work too. Way to keep it moving men!
Coffeeteeria was a smashing success with a co-brew from Toothless and Esposa, with Esposa bringing gatorade and even Twisted Tea for the road…well not for the road but you get it.
ANNOUNCEMENTS:
– f3dads workout was this AM!
– Esposa on Q for Halloween, or for the daring, handsomizer will be aiming for the local in-workout record of 315 burpees
COT:
– Prayers for the family Focker was visiting with their newborn experiencing complications
– Prayers for Prayers for YHC (Toothless) for the move to Crieve Hall in December and the current home selling in the meantime
As always, it was an honor to lead, men! Thanks for having me out, and I’ll be seein’ ya!
— Toothless :tooth:
