WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
CONDITIONS: Purr-fect (see what I did there?)
PLAYLIST:
Stray :black_cat: Strut – Stray Cats
Cool for :black_cat: :cat2: – Squeeze
Black :black_cat: – Janet Jackson
Love :black_cat::cat2: – The Cure
What’s New Pussy:black_cat:? – Tom Jones
The :lion_face: Sleeps Tonight – The Tokens
Nashville :black_cat::cat2: – The Lovin’ Spoonful
Honky :black_cat: – Elton John
:black_cat:’s in the Cradle – Harry Chapin
Eye of the :tiger: – Survivor
:tiger: – ABBA
Little :lion_face: Man – Mumford and Sons
WARMUP:
Slow mosey around the front to the playground
SSH x 15
LBAC x 20
Seal Claps x 15
Overhead Press x 15
RLBAC x 15
OYO stretch
THE THANG:
#1: CAT DORA
Carolina Dry Docks x 100
Atomic Merkins x 200 (rapidly modified to A Merkin)
Tricep Dips x 300
Partner runs around water tower.
#2: LION
Lunges x 50
Irkins x 100
Overhead Presses x 150
Normal Squats x 200
Each PAX gets total reps and in between, run to pavilion for 5 cat-dogs or cat-cows or cat-whatevers.
Mosey to Startex just in time
ANNOUNCEMENTS:
Check the Slack for info on TN Tussle, Chiliteria and of course Octoburpee (it’s not too late to join – oh who am I kidding, of course it is, ’cause that means 2x burpees to catch up – eep).
COT:
Praises for M awards, movement on home selling.
Prayers for thoughtful leadership in the US and an end to the shutdown
MISC THOUGHTS:
– Playlist creation led to new music discoveries – a song called “Nashville Cats?” Perfection. ABBA has a tiger song . . . who knew?
– The food playlist for World Food Day was pretty good too – may have to dust that off in the future
– For a brief minute, Q almost decided to just play T Swift’s new album in full – Vector ain’t a hater and it’s got some bangers (even if one might be about a certain football player’s, ahem, :eggplant:).
WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey
THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear
MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.
ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.
COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings
Thanks for letting me lead.
-Timber
WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle
THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.
MOLESKINE: Difficult to mumble chatter when counting.
ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.
COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.
6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.
Grateful for these men and their friendship.
WARMUP: Random usual suspects and mosey to playground
THE THANG:
Tabata
40 seconds on 20 seconds off
Alternate between 4 exercises
2 cycles then 1 minute rest
Round 1
Dead Hang
WWI
Incline Merkins
WWII
Round 2
Swing Rows
Heel Taps
Dips
Crunches
Round 3
Dead Hangs
Alternating Leg Raises
Decline Merkins
Dead Bugs
Round 4
Swing Rows
Insert Ab Exercise Here
Incline Merkins
Alabama Prom Dates
Mosey back to Startex and a Merkin Ring of Fire to end
MOLESKINE: Pep on Q
ANNOUNCEMENTS:
The Sandwich is upon us:
1. Atlantis
2. Night Moves
3. Bomber
4. Little olive on a toothpick on top to hold it together: Grow School!
COT: Gratitude :pray:
CONDITIONS: Cool, fantastic
PLAYLIST:
Hot to Go – Chappell Roan
Let’s Go – The Cars
Should I Stay or Should I Go – The Clash
Wake Me Up Before You Go-Go – Wham!
Are You Gonna Go My Way – Lenny Kravitz
Where Did Our Love Go – The Supremes
Let’s Go – Wang Chung
Ready Steady Go – Generation X
Let Me Go – Heaven 17
Let’s Go Crazy – Prince and the Revolution
Days Go By – Dirty Vegas
WARMUP:
CubCadet started with the usual: SSH x 20, WMH x 10, GM x 10, LBAC X 10, RLBAC x 10, Overhead Presses x 10, Seal Claps x 10
THE THANG:
Run to behind the school with coupons for
DORA#1 – Upper Body
100 Merkins
150 Overhead press with coupon
200 DIPs
Partner does Imperial walkers and then Bernie around the cul-de-sac
Vector takes over with mosey to gym entrance (sorry about the mud, Cubby!) for
DORA#2 – Lower body
100 Iron Mikes
150 Squats
200 Flutter Kicks
Partner runs around car drop off loop
Run back to Startex for 2 rounds of GOs:
Gorilla Humpers x 10
Overhead Press x 10
ANNOUNCEMENTS:
– CSAUP 50 this week — good luck HIM who are participating
– 9/11 Convergence
– 9/18 Night Moves
– 9/20 Grow School and F3 Nashville Anniversary
– Octoburpee is coming . . . :grimacing:
COT: Prayers for jobs, interviews, and travel. Appreciate all of the HIM who push me each week. Don’t forget to look out for those men around you who would benefit from this craziness. Cubby and I had an FNG teed up who couldn’t come today, but will be out soon. Keep pushing as the first EH might not stick.
SYITG,
Vector
WARMUP: 10 SSH, OYO WMH and GM
THE THANG:
Part 1: Firefox
Mosey to parking lot by the playground. Circle up and hold a plank to “Ring of Fire”. Much mumblechatter.
Partner up. 1 partner holds a static hold position while the other does the exercise, swap and do 3 rounds per exercise with the goal of not resting in transition between the hold and the exercise
– Hollow body hold – 10 V-ups
– Low plank – 15 buzzsaws
– High plank – 10 plank knees-to-elbows (each side is 1/2)
Mosey to playground. 1 partner does 10 hanging leg raises, the other does Freddie Mercuries. 2 rounds.
Part 2: Pole Dancer
Back at the parking lot by the playground.
– 50 windshield wipers (in cadence)
– 50 supermans (oyo)
– 50 butterfly crunches (in cadence)
– 50 ankle taps (in cadence)
Big 10 – alternate WW1s (counting down from 9 to 1) and merkins (counting up from 1 to 9)
Part 3: Spinal Tap
Mosey to upper parking lot. 4 Corners.
– 20 (4-count) flutter kicks. Toy soldier walk to next corner.
– 30 (2-count) American hammers. Imperial walker walk to next corner.
– 40 (2-count) mountain climbers. Toy soldier walk to next corner.
– 50 LBCs. Imperial walker walk back to first corner
Mosey to Startex. Superheroes. Alternate between superman (arms forward), batman (arms to the side), and ironman (arms by your side).
MOLESKINE:
– I got called an angry little elf. Thanks?
– Kudos to Papa Bear Vector CubCadet DintyMoore for making it to all 3 days the circus was in town.
– Vector brought his clown nose
– CubCadet just assumed we were doing a 15min hollow body hold.
– Everyone shared a word/phrase/sentence of gratitude
ANNOUNCEMENTS:
– CSAUP
– TN Tussle
– Small group w/ Spinal Tap and Pole Dancer
COT:
– Thanks for cool heads, organized administration and safety at school
– Support for those dealing with health issues and anxieties
It was a blast. It has been “fun” experiencing the cascade of soreness since Wednesday. Thanks to Spinal Tap and Pole Dancer for letting me rope you into this madness and making it a success!
WARMUP: Broga (as requested)
THE THANG:
Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.
Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4
Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up
Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises
ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP
COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.
PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e
WARMUP: ssh, lbac, wmh, good mornings etc
THE THANG:
Spinal Tap; DORA 50 merkins, 100 Carolina dry docks, 150 air press
Firefox: 10 pull ups alt plank jack shoulder taps x 5 rounds then 10 derkins with someone holding our legs and then leg lifts by holder
Pole Dancer: bear crawl to Parthenon then 50 dips, lap, 50 irkins, lap, 50 dips, lap, then 50 derkins
ANNOUNCEMENTS:
50 mile Team race next week
Small group opportunity for all led by spinal tap and natural ice – dm us if interested!
COT:
Praise for Young and Restless for coming consistently for the past year!
See link below to help our former F3 colleague F3G Noah Kinney :pray:
WARMUP: 20 slow squats, 20 knee ups, 15 butt kicks, 20 slow merkins
THE THANG: Murph! 1 mile, 100 pullups, 200 merkins, 300 squats, 1 mile
MOLESKINE:Think about the low points during the workout and the negative thoughts that entered your mind. Replace with positive thoughts!
ANNOUNCEMENTS: lets pass the hat around for MinniePearl if you are able to.
COT: Prayers for individuals with specific requests and in general for the group.
