WARMUP: SSH, Cherry pickers, Imperial Walkers, Arm Circles, Runners stretch to world’s greatest stretch, Willie Mays Hays, Good mornings
THE THANG: Mosey down and around the lake with stations along the way.
– Station 1 – 20 squats
– Station 2 – 20 merkins + 10 pullups
– Station 3 – 40 lunges (20 each leg)
– Station 4 – 50 freddie mercurys
– Station 5 – 13 x 8 count body builders
– Lunge walk 100 M
– Station 6 – 20 merkins + 10 pullups
– Indian run up hill half mile
– Mountain climbers + LBCs
Cool down – Willie mays hays, Downward Dog, Cobra Stretch, Runners stretch to world’s greatest stretch
COT: navigating difficult situations
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Good Mornings, Willy Mays, Runner’s + World’s greatest stretch
Mosey on down to the lake, stopping halfway for Alabama Prom Dates (daily meditation: why Alabama??) and arrive at the piano pavilion
THE THANG: Relive your high school sports years and find a bench to ride. Perform the following circuit:
– Step-ups – 20 (10 each leg)
– Incline Merkins – 15
– Decline Merkins – 15
– Dips – 20
– Repeat x4 (5 sets total)
Mosey on back up the serpentine switchbacks to the playground. At the halfway point, stop for:
– 20 squats
– 20 merkins
At the playground, alternate between 10 pull ups and 1 minute of plank, until the remainder of the 45 minutes
Return to base
MOLESKINE:
ANNOUNCEMENTS:
– Nothing is stopping Goose from making more disciples of Seger; awaiting reschedule details for Night Moves, continue to check the general channels
– Moves: Night Edition. The royal Hipster is moving! (Don’t worry, he’s staying nearby). Which means free coupons in the form of furniture and boxes of old band hoodies and skinny jeans to get our pump on. Cauliflower vegan pizza and kombucha to follow as recompense (maybe). Date and time are TBD at the moment
COT:
– prayers of peace for Hot Route during season of health tests
– My mother is navigating the process of placing her mother in a dementia care facility
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: Typical WAR, mosey to the tarmac, do a lil more.
THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX
Intermission – 3X dead hang to failure from pullup bars
Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s
MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.
ANNOUNCEMENTS:
COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.
Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.
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:
