WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: normal stuff with shoulders
THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)
Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers
Pearls- hard and unique
Dealer’s choice Mary
:grapes:
WARMUP: SSH and shoulder burner followed by a long meandering mosey with 10 burpees mixed in
THE THANG: We did a Dora! And encouraged one another! 10/10 guys!
Dora 1-2-3-4
T- 100 tricep dips
E- 200 El BC’s
N- 300 Normal merkins
S- 400 squats
MOLESKINE: While the theme of the workout, 10/10, was somewhat tongue in cheek based on the date, I actually found myself really enjoying giving so much encouragement throughout the workout. Grateful for this crew.
:grapes:
WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises
THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2
Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.
Mary till 6:15: Side plank x 2, J. Lo’s
ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down
COT: moneyshot closed us out with prayer.
Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.
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:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga
Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee
THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats
I forget how we cut the last 2 for time
Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin
Sprint
– Sprint half way and stride the rest of the path
– 5 rounds
MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal
ANNOUNCEMENTS: slack
COT: gratitude to respect our DR AOQ
WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey
THE THANG:
Partner off split reps as desired
work (hold)
80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together
MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer
ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel
COT: Pep interview process and career discernment
WARMUP: Gave a 5 minute warning for the PAX to warm up.
THE THANG:
Partner Up and mosey to grab a coupon per team
Mosey to Church parking lot
Burpee Apocalypse
Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch
Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch
Round 3
Partner 1 Run
Partner 2 – Curls
Switch
Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch
Round 5
Partner 1 Run
Partner 2 Swings
Switch
Round 6
Partner 1 Run
Partner 2 Squats
Switch
Repeato! – Got to Round 4
Was great to see some guys pushing and racing each other back to their partners.
All of us took a mosey around the van corral and sprinted back to the coupons.
Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.
Stacked the coupons and mosey’d back to Startex
Finished up with another Burpee Apocalypse and some flutters.
MOLESKINE:
Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.
ANNOUNCEMENTS:
Check Slack or ask Wolfpack
COT:
WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.
THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.
MOLESKINE:
ANNOUNCEMENTS: upcoming Bourbon Chase.
COT: fall break travel.
