WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
Dynamic warm-up
Arm Circles
a little old man yoga
Cherry pickers
THE THANG:
Put together some crummy rhyming riddles in the form of an escape game/puzzle Q that ask the Pax to guess where the next stop on our adventure would be.
I line up in rows, strong and high,
Where kids swing through the sky.
Grip me tight and don’t let go,
Or down to the ground you’ll go!
To escape:
100 Rocky Balboas
25 Incline Merkins
25 Dolly Partons
Mosey to Monkey Bars.
I eat small spheres, then spit them out,
into the bucket, without a doubt.
Before you swing, you must come to me,
Where dimpled orbs are set free.
To escape:
(Option to hit 50) 30 pull-ups – 30 merkins- 30 rows – 30 squats – 2 laps
(partitioned however you want)
Mosey to Driving Range machine.
While today is nice, sometimes it’s not,
Can find this covered spot?
Next to the clubhouse to get some gainz,
It’s where we work out when it rains.
To escape:
Lunge down, Broad jump back length of driving range
Mosey to clubhouse
Practice a gentle tap, get a generous roll,
Avoid the sand, your chip finds the hole.
To complete this puzzle, you must be quick,
A surprise is waiting to do the trick.
To escape:
30 burpees
30 Carolina dry docks
30 mountain climbers (each leg)
30 dips
Mosey to Chipping Green.
Beep Test, either running or a SSH on the side. Congrats to Black Lung for getting to 10.0 :exploding_head: and making it look a lot easier than I’m sure it felt. DintyMoore, Bravefart, and Cream Cheese rounded out the top 4, but Cream Cheese will never see this, so did it really happen? I think each got to Round 8, but I was struggling to focus after I got caught at 7.3 (I think).
MOLESKINE:
Appreciating Firefox’s request of words of gratitude even though I often struggle to put them together. Grateful to lead and put together some (hopefully) fun puzzles for the group.
ANNOUNCEMENTS:
TONIGHT is Game Night at Chez Firefox
Sign up for Merkin Madness.
Night moves is now March 13.
COT:
A number of prayers for family and friends, clarity around jobs, and gratitude for wins of our family and friends.
WARMUP:
SSH
Imperial walkers
Arm circles
Yoga
Merkins
THE THANG:
Mosey over to HCA garage
– Bottom (Ground Floor): 20 Merkins
– 2nd Floor: 20 Squats
– 3rd Floor: 20 Big Boy Sit-ups
– 4th Floor: 20 Burpees
Rd 1: sprint up inclines, mosey to next spot
Rd 2 (coming down): in reverse (Bernie down ramp), mosey to next spot
Rd 3: Bernie up, mosey and laps on roof for 6
Rd 4: mosey down and around.
Burpee for 6
My counts:
90 merkins total
60 burpees (plus any done at Start)
MOLESKINE:
On Johnny Cash’s 102nd birthday, we reflect on redemption.
ANNOUNCEMENTS:
Game night on Friday
Biscuit run on Saturday
Night Pax
COT: :black_heart:
https://open.spotify.com/playlist/6qf0kAUBFwuH8uMLC36atc?si=9_TvrRvVTC294TCkY8hHQw&pi=M2EKxuFhTkCOHq
WARMUP:
SSH and something else before I got there. Sorry guys!
– Slow Squats
– Mike Tysons
– Willie Mayes Hayes while we went over the mission and core principles
THE THANG:
Deck of cards work out. Reps match the card. Aces are 15
:hearts: – Decline Merkins
:spades: – Pulse Squats
:diamonds: – Pullups
:clubs: – Reverse Lunges
:black_joker: – 10 Burpees
Twos: Mosey to the backstop and sprint back
Threes: 15 reps of the exercise chosen by the person who drew the card.
MOLESKINE:
We discussed two questions.
1. What are some things you want your son (or daughter) to know before they leave home?
2. Who do you want them to be?
We then left with a challenge to think about how to communicate those things.
ANNOUNCEMENTS:
Biscuit run this weekend
March Merkin Madness starts on Saturday
Night Moves happening
COT:
Prayers were offered up.
WARMUP: Barely a mosey to the Parthenon entrance and 20SSHs
THE THANG:
To push us toward the finish line of leanpax, YHC prepared a playlist of songs about all the foods I miss (although, most of them I do not currently crave).
Thang 1:
PAX partnered up. One PAX stayed at the benches and did an exercise while the other ran the loop (which reminded me of a donut…), then swap. 2 rounds for each exercise
– Dips
– Bench flutters (on your six facing the bench, hover one foot above the bench, one foot below, then alternate)
– Bulgarian split squats
Thang 2:
Mosey over to the walkway closer to the playground. Staying in pairs, 1 PAX did a travel exercise, the other did a stationary exercise, run back and then swap. 2 times through per pairing of exercises.
– Murder bunnies & Imperial Hoppers (aerobic imperial walkers with a hop as your knee comes up to your elbow).
– Bear crawl & shoulder tap plank jacks
– Broad jump burpees & WW1s
– Crawl bear & Buzzsaw planks
Mosey back to Startex, 10 WW1s and a Hollow Body Hold till time.
MOLESKINE: Awesome support from the PAX picking up the 6. Those murder bunnies were brutal. Leanpax is hard, but worth it. Kudos to all the PAX participating.
ANNOUNCEMENTS:
– Game night!
COT:
– Vector and his family
– Gratitude for Papa Bear’s family gathering for 3.0’s baptism
WARMUP:
– Little baby arm circles
– Back backs
– Don quixotes
– Lazy imperial walkers
– 3 min Mozy
THE THANG:
Quote: Alchemist- When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.
? What is one thing you want to make better?
1 – 5 minutes of work, 5 minutes of running
– Merkins – 10
– Squats – 10
– WWII – 20
– Run
Quote: Thomas Merton – You do not need to know precisely what is happening, or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.
? What is the challenge in your present and what is one tool you need to move into it?
2
– Dips – 20
– Calf raises – 20
– Mountain climbers – 20
– 5 min run
Quote: MLKjr – But the end is reconciliation; the end is redemption; the end is the creation of the beloved community. It is this type of spirit and this type of love that can transform opposers into friends
? Who do you need to be reconciled with – a person, a group? What is a step that you can move into relationship and community
3
– Shoulder taps – 30
– Step ups – 30
– Crunches – 30
– 5 min run
MOLESKINE:
We need accountability- tell your answers to at least one person you trust this week. Thinking about the quiet and sitting in the questions. Leave room for contemplation and see what happens.
ANNOUNCEMENTS:
March 1 – Loveless Run, Game Night Soon (I forgot the date and time and place).
COT:
WARMUP: mosey to the clubhouse
SSH
LBAC
Claps
Moroccans
Stretching
THE THANG: partner up
One partner runs around the clubhouse while the other does a set then flapjacks
Regular squats
Apollo Ohnos
Imperial walkers
Normal merkins
Regular dips
Air presses
Iron mikes
Normal merkins
Gorilla humpers
O squats
Alabama prom dates
WW1’s
American hammers
Yellowjacket run to startex
iYt’s
COT: loved everyone sharing one thing they are grateful for. Prayers for Vector’s mom, for our nations leadership, for health of friends and family, for airplane crash victims
:grapes:
WARMUP:
SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise
THE THANG:
Part 1
Neighborhood Mosey with work at four stopping points.
At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats
Rest :60 after each burn + share the 5 core principles of F3 + mission & credo
Final stop: plank crawl along curb as a group from one lit lamppost to another
Part 2: Cooldown
>From curb, as a group, slow lunge up the hill.
We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)
Round of MARY
MOLESKINE:
My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:
ANNOUNCEMENTS:
Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!
Mystery V-Q on Thursday!! :party_parrot: :olive:
COT:
Nameorama, Countorama, and coffeteria enjoyed.
Grateful for y’all!
:el-capitan:
WARMUP: 25 SSH
25 LBAC F
25 LBAC R
20 L&S Merkins
20 L&S Squats
THE THANG: slow mosey around the park, stopping every so often to do merkins until we had completed 2025 (ish) as a group
Partner up, one partner runs the walking trail as a timer as the other partner completes one set of:
Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Elevated merkins (decline)
Ab thrusters
Regular squats
Mosey to the ellipse
Change partners, timer is running lap around the ellipse
Navy seal burpees
Elevated merkins (incline)
WW1
iYt
Original burpees
Ulgarian split squats
Back to startex to do like 3 more merkins each to make sure we hit our number
MOLESKINE: Every new beginning comes from some other beginning’s end
ANNOUNCEMENTS: Leanpax 1/6
COT: sooner’s dog
Vector’s brother
Natural Ice – CBO’s courage
Pep’s project
Spinal Tap in his new role as AOQ of titan
:grapes:
WARMUP:
– Pilates flow stretches
– Run to tree line & back (25%, 50%, 100%)
THE THANG:
18 pairs of cards, each with a workout written on them.
PAX will circle around cards & take turns drawing.
If the cards drawn don’t match, all PAX will perform both card’s exercises 5x
If cards do match, no exercise is performed & the drawer can draw again.
Repeat until all cards are matched
We ended with 4 minutes to spare so waved goodbye to 2024 with 24 pull-ups.
MOLESKINE:
As we begin the new year, who in your life could you reach out to that’s lonely or “broken”? The memory game caused me to remember those in my family that struggle with mental issues or are sick and spend a lot of time alone or only with a caregiver. If every person is an Image-bearer, then every person is worthy of respect & your compassion. Who can you spend more time with in the New Year that could use a friend?
ANNOUNCEMENTS:
LeanPax begins 01/01. Q schedule for the-knoll is open for January!
COT:
Countorama, Nameorama, and closed with a prayer of thanksgiving + supplication for the sick.
Thank you Half Lyfe for bringing the coffee!
Grateful for y’all.
:el-capitan:
