Tag: Roadkill

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The people have spoken… THE GAUNTLET!!!

AO: pain-train
Q: Wolfpack
PAX: Half Lyfe, Roadkill, G-string, FLO, Motorola, Derby, El Capitan, Hooters, Chili Dip
FNGs: 1 Chili Dip
COUNT: 10
CONDITIONS: Bright stars and wet grass.

WARMUP: Mosey to get coupons.

THE THANG: THE GAUNTLET!

Cones arranged in Gauntlet fashion. PAX starts with one rep and increases by one at every complete circuit.

Cone 1: Squats
Cone 2: Merkins
Cone 3: Coupon Presses
Cone 4: Burpees
Cone 5-6: Lunges
Cones 6-7: Bear Crawl
Cones 7-8: Sprint
Cones 8-1: Walk/Rest

15 minutes non stop
6 minute AB Tabata
15 Minutes non-stop (In Reverse Cone Order)

MOLESKINE:
I believe G-string got up to 12 circuits in Round 1 :muscle:

Welcome Chili Dip!

ANNOUNCEMENTS: Iron Pax, Night Moves, Check Slack

COT: Siri baby coming soon!

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AMRAP

AO: the-knoll
Q: Half Lyfe
PAX: Timber, AAA, Pebbles, Ex-Pat, Gold Digger, Malibu, Étouffée, Wolfpack, Sparrow, Roadkill, The Banker, Rubix (2.0), Link (2.0), The Agent Eh, Slap Shot (2.0)
FNGs: 2 The Agent Eh, Slap Shot (2.0)
COUNT: 17
CONDITIONS: Loving these cool mornings!

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH’s, Runners Stretch.

THE THANG: AMRAP 3 Main Groups (Arms, Legs, Core)
Arms = 20 Bicep Curls w/ bands, 15 Dips, 10 Merkins, 5 Pull Ups/Swing Rows.
Legs = 20 S.L. Jump Ups (2=1), 15 Side Lunges (2=1), 10 Lt. Dans, 5 Jump Squats w/ Tuck.
Core = 20 Heel Taps (2=1), 15 Shoulder Taps (2=1), 10 WW2’s, 5 Scissor Kicks (4 Count).

After each main group ran to street and different MOT for back to playground (Bear Crawl, Imperial Walkers, Run, Politician, Lunges, repeat).

Finished up with 1 min plank.

MOLESKINE: Wife and I had a midwife for our first born. Were talking about one of the things our midwife told us on mental preparedness for labor. “You can survive anything for 1 min”. Good thing to consider in live when dealing with difficulty. Can be extended to 1Hr, 1 Day, 1 Wk, etc. Been using this with my kids for the start of school. Just tackle today then worry about tmrw.

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, F3 Dads workout, NAHT, Tussle….Check Slack for details.

COT: Count off, name-o-rama, named 2 FNG’s (Slap Shot (2.0), The Agent Eh), prayer, coffee.

Thank you for letting me lead you this morning. And welcome Slap Shot and The Agent Eh.

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Rucking Legend

AO: the_eddy
Q: Sooie
PAX: Wolfpack, Siri, Choo Choo, FLO, Grape, Legos, Roadkill, Sooie, Stubs, Lady Liberty
FNGs: None
COUNT: 10
CONDITIONS: *michael fassbender “Perfection” gif

WARMUP:
“let’s go ahead and do 20 burpees”
*silence
“j/k lol. Let’s get the ruck out of here!”
*relieved laughter

THE THANG:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.

A lovely 2.29 mile trek beginning on the blue trail and finishing on the old roadway loop. Excellent mumblechatter throughout. T-Claps to Roadkill ‘s rum buffer! No one lagged, no one lacked. The total trek went 5 past our 06:15 target.

I propose that we end promptly at 0615 wherever we’re at on the trail. We’ll all just walk back to our cars together.

MOLESKINE:
Reflected in Proverbs 24:5-6. Encouraged PAX to face their daily battles together.

ANNOUNCEMENTS:
CSAUP 50
30 mile ruck sometime/somewhere Choo Choo
Wolfpack / Siri in search of an architect to join their houses together via glass skywalk

COT:
Prayers requested and offered.

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Handmade Q

AO: pain-train
Q: El Capitan
PAX: Roadkill, Derby, G-string, Half Lyfe, Motorola, Timber, El Capitan, Siri, Cheeks, FLO, Hooters
FNGs: 1 Hooters
COUNT: 11
CONDITIONS: nice & cool (for August)

WARMUP:

Climb stretch routine
Warrior flow stretch to Bac, bacbacs 10x
Don Quixotes 10x
Good mornings 5x
Motivators to 7

THE THANG:

Part 1: 75-50-25 (OYO – Hero-style finish)

Round 1
75 Diamond Merkins
75 Monkey Humpers

Round 2
50 Lunges (1 is 1)
50 WW2

Round 3
25 Burpees
25 American Hammers (4 count)

Part 2: Memory Relay

Two teams – two sets of memory cards facedown (12 pairs each)

One player from each team will search for a match, then perform the exercise written 12x

Other pax will perform various exercises while waiting to rotate.

Jump squats
H-S-K-T
Donkey Kicks
Jane Fondas
Break dancers

Rotation occurs once the memory card player completes his 12 reps.

First team to find all matches wins.

Teams flipped & repeated the game.

Mosey’d the loop, then did 5 minutes of MARY.

MOLESKINE:

We live in a world that is more and more automated. AI can help with all sorts of menial tasks at work… but what if the menial is good for us?

There’s something about working with your hands and enjoying the fruit of your labor that is so satisfying. My day job is a lot of manual labor (lifting boxes, printing, shipping, trimming posters, typing, etc.). I like seeing a clear desk at the end of the day, knowing that my work is complete.

Reflect on the satisfaction you get from finishing a physical task, whether it be a workout, yard work, your day job, etc. Give thanks to God for the health & ability to complete the task for today. It is a gift.

ANNOUNCEMENTS:

3rdf community cleanup opportunities coming to the AO soon!

COT:

Nameorama, Countorama, named our FNG (welcome @Hooters!), FloJoe + ADG merch shared. Enjoy!

It was a pleasure leading y’all this morning.

:el-capitan:

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Core of Duty!

AO: the-knoll
Q: The Banker
PAX: AAA, G-string, Gold Digger, Half Lyfe, Lady Liberty, morning stār, Roadkill, Stubs, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: almost perfect!

WARMUP: BAC’s, windmill, knee ups,

THE THANG:
1. 5 core exercises 45 secs on and varied rest between each, 3 rounds with 1 min of stretching in between
Big Boys, leg raises, American Hammers, Shoulder taps, heels to heaven
2. Tabata – 20 secs on 10 off rotating plank jacks and mountain climbers
3. Lap around the block at your pace
4. 30 sec Planks (elbow, side, side) + hollow core hold for 30

MOLESKINE: Take inventory of yourself and where you’re at. If you aren’t where you want to be, be easy on yourself but put a plan together. If you are pat yourself on the back and keep it up.

ANNOUNCEMENTS: see general slack channel

COT: prayers for mental health and a few intentions

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Murpharama

AO: the-knoll
Q: The Banker
PAX: Timber, Malibu, morning stār, Gold Digger, Pebbles, Half Lyfe, El Capitan, Papa Bear, Étouffée, AAA, Shakira, Derby, Roadkill, Bumblebee, Federer
FNGs: None
COUNT: 16
CONDITIONS: Sweaty

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.

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!