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
