WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.
WARMUP: The usual stuff, and 10 burpees, much to the dismay of hambone (“what next, bear crawls?”)
THE THANG: On the 49 Anniversary of Bruce (now Caitlyn) Jenner’s Olympic Record Decathlon performance in Montreal and to celebrate GameStop getting permission to go north of the border, we did a modified decathlon.
Day 1 Events
– 100 m dash: sprinted length of Parthenon
– Long Jump: 20 lung-worms
– Shot Put: 40 sit-ups
– High Jump: Hop up Parthenon steps 2x
– 400 m run: Run the ellipse
Day 2 Events
– 110 m hurdles: 110 high knees
– Discuss Throw: 50 dips
– Pole Vault: 40 merkins
– Javelin Throw: 50 squats
– 1500m run: Run 3 sides of the great lawn
Repeat sequence doing half the reps, and skipping the 1500m run
MOLESKINE: Think of somebody in your life who might need a check-in from you. Reach out.
ANNOUNCEMENTS: Check Slack, but there is a 2.0 event (nerf battle). And still selling that 50 mile thing.
COT: Welcome to Radish (aka Lewis, 24, originally from South Africa. Just moved back to Nashville, after previously being at Lipscomb). I don’t get credit for EHing – somebody else said something, then I just had him Long-Jump next to me. Thanks to other PAX for making him feel welcome, including Coffeteria.
Prayers for Pep stress at work. Alleviation of suffering in Gaza. Gratitude that impact of overnight tsunami was not worse.
Thanks for allowing me to lead today!
WARMUP:
Mosey for Coupons
Shoulder Routine
THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets
Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill
Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges
https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4
MOLESKINE: one more thing
ANNOUNCEMENTS: CSAUP 50 Miler 8/29
COT: good thoughts for change, travel, and family
WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers
THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary
ANNOUNCEMENTS:
50 Mile CSAUP last weekend in August, Focker has details
THE THANG:
After a brief disclaimer and a couple of laps around the track while I fumbled with the Bluetooth speaker, we circled up for:
SSH x 15
Shoulder Mobility
– Prone Alternating External Rotations
– Prone Presses
Hip Mobility
– 90-90 Alternating Internal Rotations
– 90-90 Pigeon
– 90-90 Heel/Knee Raises
– WMH x 10
Quick trip to the wall to hit a seated scapula stretch and then it was time for the show.
The traditional 15th anniversary gift is crystal, so I wanted to share that with all today.
PAX perform one set of 15 of each exercise below, followed by one lap around the track. After each lap, PAX drop one rep for the set (14, 13…1) and continue to do so until finished or time.
– Clerkin
– Reverse Crunch
– Y-Raise
– Squat
– Toe Touched
– Ab Thruster
– Lateral Lunge
Just as expectations are often unmet in marriage, so went our routine as most only got down in the 9-10 range.
Mosey back to startex for COT/BOM
MOLESKINE:
Today’s playlist was brought to you by my wife. Some fun facts about it: not only did I play it blind (my only direction for her was that it needs to be 45 minutes), but it was also her first playlist. I believe most would agree she nailed it. Consider yourselves lucky, gentlemen. I know I do.
ANNOUNCEMENTS:
CSAUP 50-Miler 8/29. Hit up Chunks with any questions.
COT:
We took this time for everybody to share some piece of wisdom applicable either specific to marriage or to life in general, and wise words were shared indeed. Thank you for that.
Prayers for navigating health issues, familial strife, and relationships.
Always a pleasure to lead and be led at iiiP!
PA out.
WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min
THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back
Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back
MOLESKINE:
Encouraging HIMs to share with each other
ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th
COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil
WARMUP: Mosey to field.
THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)
Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA
Close with 10 burpee buyout
MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.
ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.
COT: F3/FIA Wedding, Travel, Work Anxiety
Stay salty y’all.
CONDITIONS: Humid yet perfect
WARMUP: Mosey to front of Parthenon (aka Where the Giant Head Lives), only to find an equally weird potty training set up care of Cocomelon. SSH, LBAC, Overhead Raises, Seal Claps, RLBAC, and Imperial Walkers to start the show.
THE THANG:
Half Vector:
Playlist:
– Smells Like Teen Spirit – Nirvana
– I Love Rock ‘N Roll – Joan Jett & the Blackhearts
– Like a Virgin – Madonna
– Bad – Michael Jackson
– Pretty Fly (for a White Guy) – The Offspring
– Gangsta’s Paradise – Coolio
DORA with partner, who runs counterclockwise around oval: 100 merkins – 200 Dips – 300 Iron Mikes – 400 squats
Half Ice
Playlist:
– Smells Like Nirvana – Weird Al
– I Love Rocky Road – Weird Al
– Like a Surgeon – Weird Al
– Fat – Weird Al
– Pretty Fly for a Rabbi – Weird Al
– Amish Paradise – Weird Al
DORA with partner, who runs clockwise around oval: 100 Amish Merkins (aka Incline Merkins) – 200 Accordion Step Ups – 300 Eat It Crunches (feet on bench) – 400 Tacky High Knees (“exaggerated form encouraged”)
ANNOUNCEMENTS:
Night Moves tomorrow at Titan. CSAUP in August.
COT:
Prayers for work, safe travels, visas. Much praise of the playlist was overheard among the PAX. Words like “brilliant,” “fantabulous,” and “masterpiece” were bandied about. Ultimately all agreed: A ++++ with one more + to grow on.
WARMUP: Mosey around running path.
THE THANG: Vacation F3 Nonsectarian Scripture School (VF3NSS). Three sets, comprised of a song, reading, and sketch.
Set One:
Song: Thunderstuck
Reading: Leadership
Sketch: DORA
Set Two:
Song: Roxanne
Reading: Get Right
Sketch: 7’s up the hill
Set Three:
Song: Cupid Shuffle
Reading: Live Right
Sketch: EMOM Burpees
MOLESKINE: Lots of mumberchatter.
ANNOUNCEMENTS: NIght Moves (NOTE LOCATION HAS BEEN UPDATED), CSAUP 50.
COT: Strutter’s family, career & jobs.
Stay salty Nashville.
