WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.
THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)
MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.
ANNOUNCEMENTS: check Slack
COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.
WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches
THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH
2 trips of lunges
MOLESKINE:
ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.
WARMUP:
Mosey
SSH
WMH
Imperial walkers
Hillbillys
THE THANG:
Back to stardex
3 mins as many cycles as you can do
5 Burpee 10 Merkin 15 squat
DORA – partner runs to 2nd building and back
150 squat jumps
150 overhead thrusters
150 kettle bell swings
Group lunge walk out to 2nd building and run back
Group broad jump out to water fountain and back
DORA cont’d at picnic tables
10 each leg Bulgarian split squats while partner does high knees
15 Step ups while partner does air squat
COT
Announcements
Prayer
Playlist:
Artist: Susto
Album: My Entire Life
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
A little mosey a little standard warmup
THE THANG:
Tababta-style circuit (40 seconds on 15 second rest x4)
Round 1
– Mercins
– Squats
– WWIs
Hill Sprint
Round 2
– Curl to Press
– Single Leg Lunges
– American Hammers
Hill Sprint
Round 3
– Race car Drivers
– Speed Skaters
– Bird Dogs
MARY
COT:
– Thankful for a full recovery for 40 Minutes MIL
WARMUP: willie mays, forward fold, arm stretches
THE THANG:
-Dora: 200 SSH, curls, press while partner runs
-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO
ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.
WARMUP: willie mays hays, forward fold, arm stretches
THE THANG:
Deck Of Cards: Diaminds= SSH, Clubs=Squates, Hearts=Merkins, Spades=WW1, Aces/Faces=Mosey
2 trips of lunges
Circle Of Mary
WARMUP: mosey, ssh, wmh, lbac, stretch and bridge
THE THANG: last minute Q:
Murph-ish training
5 rounds:
5 pull ups/10 push ups/15 air squats/ 20 leg lifts/ .10 run
.5 mile run
5 rounds:
5 chin ups/10 burpees/15 walking lunges/ 20 American hammers/.10 run
MOLESKINE:
ANNOUNCEMENTS: Happy Labor Day !
COT:
WARMUP: Willie mays hays, forward fold, arm stretches, good mornings
THE THANG: Dora Nation: 200 reps while partner runs: SSH, Dips, Curls, Press, Squats.
2 trips of Lunges
Circle of Mary
ANNOUNCEMENTS:
Wall for Apraxia, contact Hot Route
Happy Hour Wednesday
Fridays by the River start in September
WARMUP: Moseying down the hill and stopping at the stations:
SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch
THE THANG: Find a park bench or picnic table:
• Step-ups – 20 (10 each leg)
• Incline Merkins – 15
• Decline Merkins – 15
• Dips – 20
• Repeat x4 (5 sets total)
Run up the path to the secret cave and stop for 20 squats + 20 merkins. Finish moseying to the playground
At the playground (rotate through until time)
• Pull-ups – 10 (modify with rows using a bar if needed)
• Burpees – 10
• Plank Hold – 1 minute
MOLESKINE:
ANNOUNCEMENTS: F3 Nashville Night Moves, Walk for Apraxia on 9/13 at Cornelia Fort. East side HH is the works — please vote on Hot Route’s post
COT: Hair Band’s father’s health and friend who will soon be a father. TAPs for each of us to remain consistent, grounded, and to be lights to our communities
