WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
WARMUP: Did not start with SSH, but Windmills and then SSH, Merkins, Imperial Walkers, Squats, Hill Billies, Deep Groin Stretches
THE THANG: Simple and Effective!
– 5 pull ups
– 10 BB Sit Ups
– 20 Merkins
– 30 Dips
– Run across the field
Various forms of Merry in between sets as we waiting on the 6
The pax was so enthusiastic, that we had to rinse and repeat. (correct me if I am wrong, but I think we did it 6 times)
In total we ran 1.6 miles!
Ended with merry and we gave Pep a chance to SSH in Cadence……. to no real effect…. one day you will get it :slightly_smiling_face:
Playlist was Michelin Mans highschool CD collection
https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=0f318d06d0f14f13…… and yes I did add a song by Bush at the end
MOLESKINE: Its getting cold, but we have an extra hour of sleep. Don’t Waste it!
ANNOUNCEMENTS:
Percy Warner Beat Down – 11/15 at 6 am !
GROW School Dec 6th
COT: Prayed to see the blessing and to have a grateful heart!
WARMUP: Standard pre-run warm-up: SSH, Squat, IW, Stretches, WMH
THE THANG: Partner up and RUN!!!
MOLESKINE: As men get comfortable with routine, they tend to let their guard down and slip into the comfort zone. 4 out of 9 4:13 Strong men were so deep into their comfort zone that they didn’t even hit their past five week average time. These men earned another run tomorrow morning. They will continue to run each morning until they get below their five week average.
ANNOUNCEMENTS: Signing Day, Friday at 11:30am. Come join us for a celebration and lunch.
COT: Prayers for wisdom and perseverance.
WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders
Line Toe Taps
4 ways x2
Strides
THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3
Backwards hill runs x4
Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds
MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs
ANNOUNCEMENTS:
They were announced.
COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health
WARMUP: Warm Up OYO. Ran a quarter loop around the park.
THE THANG: DORA
1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.
MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.
ANNOUNCEMENTS: Check the Natural Ice blast!
COT: Thank you for these guys, and good weather, and healthy bodies.
WARMUP: Circle Up, Warm Up – SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!!
MOLESKINE: A fantastic first run for the new class. 5 out of the 13 4:13 Strong men posted a sub 30:00 time. Another 4 finished sub 35:00 and we were “All In” at 41:37. This may be the class where we see everyone hit the 30:00 goal.
Thank you to all of my F3 brothers for such a great showing today. It had a huge impact on the 4:13 Strong guys who found it hard to believe that so many men would be willing to run with them.
ANNOUNCEMENTS: The Struggle 005 will be 10/24-10/25. Start making plans now to join us for this incredible physical and mental challenge.
COT: Prayers for strength, wisdom and guidance.
WARMUP: SalPal led with F3 sanctioned exercises
Count off – 4 Groups
Mosey to Stadium
THE THANG:
Theme: Constant movement, Use stairs
Co-Qs: Pole Dancer, Black Lung, SalPal, Cowboy
4-Qs; 4 stations: 4 Stadium Sections:
1 Co-Q leads at a section. PAX rotates.
Tabata Style- 6 sets of 80sec +10sec rest btw sets – 1 min transition between stations.
By the end all have rotated thru all stations
Station 1: SalPal : Five Big Boy Situps, Run to top of Stairs, return
Station 2: Pole Dancer : Run Up the stairs, down the stairs, 10 burpees. Wall sit for the Six.
Station 3: Black Lung : Run Up the Stairs, AMRAP exercise to the timer.
Stair run variations by round: 1, hit every step, 2, hit every other step, 3, hit every third step, 4, bunny hop on every step, 5, broad jump up every other step, 6, free style stair run
AMRAP exercise by round (alternating upper/lower body by round): 1, merkins, 2, squats, 3, hand-release merkins, 4, iron mikes, 5, clap merkins (clerkins), 6, lunges
Station 4: Cowboy : Exercise then ascend the stairs
Rounds 1: Fire Hydrants 10 each leg. Bunny Hop up stairs; Round 2: Star Jumps, Bunny Hop Up 3: AL Prom Date Bridge, Leg out, Drop Leg and back up. 10 each leg, bunny hop.
Rounds 4-6 Repeat exercises followed by Box Jumps up Bleachers this time.
No Time for Mary
MOLESKINE:
Things OverHeard:
I gotta Go to Work
You did how many Burpees?
The inventor of the Burpee warned to never do more than 4 in at a single exercise session.
Great Representations from atlantis thestronghold greenmachine
ANNOUNCEMENTS: Check 1st F and F3 General Slack – Grow School , Night Moves 9/18, etc
COT: On this day we are remember the tragedy of 9/11, Charlie Kirk’s assassination (his family’s grief), Colorado School Shooting (grief of those families), generally hurt, loneliness, brewing hatred going unnoticed.
WARMUP:
18 Star Jumps
TODD JEFFERSON HARTLEY
9 – Toy Soldiers
8 – Jumping Jacks
07 – Hillbillies
1 lap around the park. Black Lung joined us halfway through. 7 burpee penalty called by bluemule via the BlackLung rule.
THE THANG:
AMRAP. Pax made a circle with coupons. 1 Pax runs to the end of the parking lot and the remaining Pax did:
Squats
Curls
Overhead press
Rows
Eagles wings lunges
rosebud Pax heard it was my anniversary and started showing up throughout the workout. Thanks for joining Chunks , Salami , and DintyMoore !
We stopped several times to do 18 cinder block pull throughs.
MARY:
18 Flutters with block
LAURA RAINES HARTLEY
9 – Leg raises with block
8 – Rotational block twists
7 – High knees
1 more mosey to cool down.
MOLESKINE:
Today is my 18th anniversary. Laura and I were married on 9/8/2007 in Memphis, TN. I’m so thankful.
WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in
THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in
Low plank
Ohno’s
Star jumps
APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats
Cool down- barefoot run
All in for COT
MOLESKINE: love this crew, thanks for helping me be better
ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.
COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)
:grapes:
