WARMUP: Side-straddle hops, yoga stretches, merkins
THE THANG:
Indian run around neighborhood loop.
Grab blocks and head to playground
5 rounds of:
26 Overhead press
30 sec dead-hang
10 corncob rows
20 4 count merkins
Run the hill
MARY:
Round Robbin core exercises for 5 min
MOLESKINE:
Prayer for health for fam members
Prayer for our marriages
Prayer for guidance as we head into 2026
Strength and honor
WARMUP: D Dog, U Dog, WMH, SSH, GMs, Arm Circles, Phelps, Mosey to grab coupon
THE THANG:
6 sets of 5 rounds (31min)
Down and back to start every round.
3 burpee buy in first round of each set.
1st round sets your target for remaining 4.
Stop at 10sec mark for rest each round if you don’t finish the round.
– Thruster with coupon
– Air squat
– Dry dock
– Sitting shoulder press with coupon
– Merkin
– WW1 with coupon
Keep up with number of rounds you miss your target.
Highest number of rounds missed group does that number of burpees.
5 SSHs / 10sec rest on repeat until all in
MOLESKINE: V-Q got spicy :hot_pepper:
ANNOUNCEMENTS: Overnight run challenge coming up. Sounds like a grat tim.
COT: Pound Puppy’s daughter. Belly Up’s mother. Esposa’s Mexico trip.
WARMUP: dynamic football warmup
THE THANG: grab large coupon for the group and mosey to bottom of bus loop.
One PAX goes backward up hill while others race to the top and do exercises while waiting. Then back to bottom and switch PAX
Navy seals
Burpees
Wall sit
Ww1
Inch worm merkins
Sit throughs
Flutter kicks
Deep squats
Dry docks
Slow heel drops
Diamond merkins
Mosey to playground and one PAX rifle carries coupon to top of ramp while other PAX work
Pull ups
Jump squats
Dips/skull crushers
Lunges
Navy seals
MOLESKINE: good solid work to loosen up our bodies for the week ahead. Good Mumblechatter, yet still difficult
ANNOUNCEMENTS: looking forward to Topanga (Scott) leadership and thank you Deep State!
COT: a call to appreciate the moments we have with our families because time is fleeting
WARMUP:
Side straddle hops
Downward dog
Cobra
Yoga stretches
Imperial walkers
Hillbillies
THE THANG:
Que up the funk playlist (aka 80s porno tunes)
Mosey around baseball loop
Grab coupons and head to playground / grassy hill.
7s on the hill – atomic merks at the top / merkins at the bottom
Tabata round (50sec work / 10sec rest – 4 cycles)
Burpee pull ups
Curl to press
Iron crosses
Mosey back to parking lot
Sprints (atomic merkins) for 5 minutes
Mary:
5 min of round robin core exercises.
MOLESKINE:
Reminder to be intentional with our wives and our families. Engage each other and don’t be afraid to get vulnerable and ask emotional questions.
ANNOUNCEMENTS:
Cruelhall this Friday is moving to Handsomizer
.
COT:
WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back
Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B
THE THANG:
Mosey to playground, pick up a block on the way.
– 1 minute hang
– 30 calf raises with block
Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs
– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees
ANNOUNCEMENTS:
None
COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.
It was a great morning. Thanks for letting me lead.
WARMUP:
50 SSH
50 air squats
50 shoulder taps
50 air presses
THE THANG:
3 rounds, 4 stations around the “clock” in parking lot
2 min on, 15s off
3:00 – block merkins
6:00 – block triple arm killers
9:00 – block squats
12:00 – block flutters
*6 more weeks of winter!
Burpees during “I Got You Babe” by Sonny and Cher
MOLESKINE:
We celebrated Groundhog Day over and over again, inspired by both the holiday and the classic movie of Bill Murray fame. Songs inspired by time was our soundtrack:
https://open.spotify.com/playlist/7IrKx0bXGtTUsCtOPDhApr?si=ZQwhwAClT3GbDpLBlbFTUA&pi=9LNlyRfZRXeuv
ANNOUNCEMENTS:
Leanpax ends Sunday!
COT:
Prayers for health and healing were shared.
Great work boys, always a pleasure!
-EZ
WARMUP: Mosey to the 50, standard warmup fair
THE THANG:
12 Days of Fitmas
PAX assemble in the end zone
Start with Day 1 – 1 rep of the designated day 1 movement, followed by a hard run to the other endzone, and a mosey back
Day 2 – 2 reps of designated day 2 movement, plus 1 rep of day 1 movement, endzone run and back
…and so forth til we get through all 12 days/rounds.
1 Burpee
2 Merkin Plank Jacks
3 4-count mountain climbers
4 merkins
5 4 count seal claps
6 Dry Docks
7 Iron Mikes
8 Prisoner Squats
9 SSH
10 WWI
11 Star Jumps
12 Diamond Merkins
The PAX had a fair showing with Name That Tune for the Yacht Rock playlist, resulting in only 6 bonus burpies to finish us out after some Mary back at startex.
MOLESKINE:
ANNOUNCEMENTS: Upcoming TN Tussle, happy 7th to Black Lung, upcoming F3 Nashville anniversary and 9/11 convergence, check Slack
COT: greatful to be able to lead this morning, thanks for having me Greenmachiners
