WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps
THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.
Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.
(1) English
– âApartâ vs âa partâ
– Hello Dollys, spread those legs âapartâ
(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)
(3) Science
– Inertia
– J-Loâs, it takes force to stop movement in a given direction
(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers
Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.
Dealerâs choice til time!
MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.
ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20
COT: Prayers were shared, the men left encouraged because they encouraged one another.
As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:
— Toothless :tooth:
WARMUP: dynamic stretching
THE THANG: upper body first
12 rounds of âpump you upsâ AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks
Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time
Mosey to start for my choice of gut work
MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.
ANNOUNCEMENTS: too many to mention! Check Slack you dummies
COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermottâs sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.
WARMUP: nahhh
THE THANG: today we learned about the stages of labor to get children into this world
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
âAlternate between resting and working to get labor goingâ
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest
Active labor
âactively work through labor with your birthing teamâ
âBirth affirmationsâ
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing leg pumpsâ>monkey humpersâ>prom dates to ârelaxâ between âcontractionsâ
Transition
âBurpee coping methodâ
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
Pushing stage!
âKeep breathing and work with your body, not against itâ
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
2 sprints with small la mazze breathing session
Placenta delivery
Core work
MOLESKINE: I think we all left today realizing labor is just like F3, maybe even a little more difficult
ANNOUNCEMENTS: check slack
COT: May we all appreciate and recognize our mortality and the small blessings in this life
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary
ANNOUNCEMENTS:
50 Mile CSAUP last weekend in August, Focker has details
WARMUP: dynamic stretches
THE THANG: grab a block
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins, run bus loop
10 thrusters, 15 ww1, 20 thrusters, 25 ww1, 30 thrusters, run bus loop
10 ww1, 15 swings, 20 ww1, 25 swings, 30 ww1, run bus loop
10 swings, 15 blockees, 20 swings, 25 blockees, 30 swings, run bus loop
10 blockees, 15 thrusters, 20 swings, 25 ww1, 30 merkins, return blocks
MOLESKINE: even Esposa couldnât sustain mumblechatter during this workout. This one hurt.
ANNOUNCEMENTS: csaup 50 mile relay in August!
COT: continued prayers for Camp Mystic and all those affected by the Texas flood. Practicing gratitude.
WARMUP: Mosey to field.
THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)
Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA
Close with 10 burpee buyout
MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.
ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.
COT: F3/FIA Wedding, Travel, Work Anxiety
Stay salty yâall.
WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,
THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7sâŠ. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.
MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when âevery tear is wipe awayâ and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.
ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.
COT: Count, Announce, Prayer
PLAYLIST: https://open.spotify.com/playlist/59GuzDm447UdTWAVqQZlbo?si=1ca8db418ce14815
WARMUP:
– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
THE THANG:
Mosey to tennis courts (the upside down)
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 verses. Lots of scary stuff in that song!
Cue the Deck of Horrors!!!
Circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Face cards trigger 10 reps of a harder exercise
– Aces have their own devilry
– Next man up does half reps to keep the cards moving
Spades :spades:
– Digits = Squats
– Faces = Squat Jumps
– Ace = Broad Jump to the other fence and back
Clubs :clubs:
– Digits = LBCâs
– Faces = WW1âs
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hopping Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to fence and back
Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. Got up to 4 each when increasing by 1 every 2 rounds.
MOLESKINE:
Cotton Eye Joe continues to be a fan favorite. The IT bands were burnin’! Got through all the aces too, pretty evenly spaced. Good all around work done by the PAX this AM!
ANNOUNCEMENTS:
– 4th of July Convergence!
– 6/26 Convergence @ greenmachine
COT:
– The men shared and I prayed us out to Jesus Christ, who is always with us
An absolute honor to lead men – thanks for indulging my out-of-season Q!
Conditions: Humid, but rocking
Warm-O-Rama:
Quick warm-up with side straddle hops and dynamic stretches
The Thang â Triforce of Wisdom:
We brought back the 11s format from Titan, dropping the block and swapping the hill for a much longer full-length football field grind.
– Bottom of the Field: Burpees
– Far End of the Field: WWI Sit-Ups
Each round required a different movement to travel the length:
1. Bear crawl
2. Bernie (run backward)
3. Crawl bear
4. Walking lunges
5. Crab walk
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)
The PAX pushed hard, and everyone completed
No quit in this crew.
Moleskin:
This marked Round 2: Wisdom in the Goblet of Ice Trifecta. One more to go:
– :white_check_mark: Power â Titan
– :white_check_mark: Wisdom â Green Machine
– :fire: Courage â Handsomizer (June 6)
COT:
Prayers lifted for the Stronghold men and for those going through the struggle.
Announcements:
– Cruel Hall will be joining Handsomizer this Friday for the final Q of the series
– 4th of July convergence at Handsomizer details to be shared soon
– CSAUP in the works â teams of 5, details coming
SYITG,
Natural Ice
