WARMUP: Broga followed by a mosey around the complex, ending at the Pizza Hut
THE THANG: Deck of Death!
Diamonds: Merkins
Heart: Step-Ups (ouch)
Spades: WW1s
Clubs: Squats
Joker: 15 Burpees
Aces: Exercise followed by either a lunge to the benches or 25 dips
ANNOUNCEMENTS: LeanPAX in full swing, upcoming October partner F1 event coming up
COT: Prayers for Vector’s daughter returning to school, Porcelain’s M in her new promotion and leading through the loss of her coworker, all kids going back to school for a happy and healthy semester, and the family and community of Renee Nicole Good, tragically murdered by ICE in Minneapolis.
PLAYLIST: For the workout- haven’t been able to put down Turnstile’s album Never Enough, listened start to finish. For coffeteria, a timely backdrop of Gil Scott-Heron’s “Pieces of a Man.” As relevant today as it was in 1971.
https://open.spotify.com/album/52yD51X7yDinwlg6tbCtpP?si=aB8ROkAqQc21wQgcWxnmzg
https://open.spotify.com/album/3Iny1eqJMoqU1I1UoUbVQl?si=S-4hWfuJQYyWsfQhj-Hhuw
WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH
Credo, Motto and 5 Core Principles
THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups
Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.
Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.
Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.
MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.
The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family
ANNOUNCEMENTS: Lean Pax going strong.
COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.
Grateful for all of you guys and the opportunity to lead!
:horse_racing:
WARMUP: nil
THE THANG: Butt Stuff
Run the park lap
Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.
Partner Up. 2 rounds.
Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)
Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…
Mary for time
COT: Never Miss A Monday. See you next week
PLAYLIST: https://youtu.be/_qLBSwrBiBs?si=LguU0WFsEF5ecEbK
WARMUP: Extremely slow SSH cadence practice…… we still need ore practice. Then we did some typical warm ups and stretching.
THE THANG: Another Big Dumb Thang
Mosey to the front of the Parthenon
5 Burpees
10 Derkins (decline merkins)
20 Merkins
30 Incline Merkins
Run around the circle and WWIs while we wait for the 6
YHC Called out cadence merry for an “active recovery” flutter kicks, LBCs
5 Burpees
10 Iron Mikes (each leg is half)
20 Bulgarian Split Squats
30 Jump Squats
Run around the circle and WWIs while we wait for the 6
YHC Called out LBCs, Freddy Mercurys, and Jane Fonda in cadence.
We rinsed and repeated this until our time was up – No breaks no stops, just chest, merry, legs, and more merry.
MOLESKINE: We came to work out – push it for 45 minutes and get the hardest part of your day behind you.
ANNOUNCEMENTS: F3 After Dark or night moves or whatever….. its Thursday Night. Go to it!
COT:
WARMUP: Arm Circles. Imperial Walkers, SSH, Right over left, Left over right, Willie Mays Hayes
THE THANG:
Don’t know what Pre-Workout Gym Bro Vector took, but he was ready to take on Love Circle.
CubCadet was skeptical and waiting for a surprise Co-Q to pop out of a bush.
Without furth ado, time to attack Love Circle!
Off we go with and Indian Run. Stopped at the bridge for some Boo Boo Bearcrawls. Continued the run to the stop sign for some Merkins. Then we took the Mrs. Toolman route straight up the hill.
Reached the summit for a moment of reflection. Asked the PAX to think about all the opportunities they’ve been blessed with in this city and how they can pass those along to others in the city we all love.
What goes us must come down. Also we completed the circle at love circle. Stopped at the stop sign again for some merkins. Continued our run stopped at the bridge for a nice lunge walk across the bridge. Continued the run to the hill near the portajohns. Squats and Merkins at the top and bottom. 3 Rounds.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint back to startex.
Finished with some ab work and broga.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Prayers for jobs and families
Found out after the work out that was Papa Bear’s first time summiting Love Circle. :heart::large_green_circle:
Always an honor to lead at Westeros.
