WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch
THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges
MOLESKINE:
ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).
COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing
WARMUP:
THE THANG: Ladder at the stairs, reps are cumulative, run back full distance on stairs:
5 Burpees
10 Peter Parkers
15 Lt. Dans
20 LBCs
25 squat thrusters
30 Hammers
35 squat jumps
40 merkins
MOLESKINE: Spider-Man based routines suck, Christmas music is tough to categorize, and the importance of leaving a hard commit to make sure we can properly shame you for not coming.
ANNOUNCEMENTS: YND convergence, LEANPax, Juice Day.
COT: Military fitness test performance, unspoken intentions.
T Claps to Salami for providing coffee. Great coffeteria. Merry Christmas and Happy Holidays!
WARMUP: SSH – ARM Circles – Imperial Walkers
THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.
MOLESKINE: Next time I will bring a Print out reference chart
ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan
COT: prayers for Salami to be healed fast
WARMUP: The usual suspects
THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.
PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises
R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees
MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.
ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!
COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.
Honor to lead this morning. Thanks for the opportunity!
WARMUP: Lol actually did some light stretching.
THE THANG: Two exploratory moseys to scout out spots for future beatdowns. Tabata + slowsey + stretch, 3x.
MOLESKINE: When he wasn’t running into things, Blue Mule led discussion on Thanksgiving food and traditions.
ANNOUNCEMENTS: Grow School, Christmas Party, Volunteering, see slack.
COT: For healing from injuries, intentions unspoken, praise for 16 years of marriage for our Nantan.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
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.
