WARMUP:
20 SSH IC
Run to the base of the steps.
THE THANG:
Run up steps, do a random exercise.
Run up more steps, do a random exercise.
Run down steps, random exercise.
Run through a parking lot, and then back up steps for a random exercise.
Run down the big set of steps and back to the map.
Repeato.
Threepeato.
MOLESKINE:
ANNOUNCEMENTS:
Holy Smokers Thursday night.
COT:
CONDITIONS: Perfect
WARMUP: Mosey
THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.
MOLESKINE: Kinda wet. No music.
ANNOUNCEMENTS: Leanpax, check slack
COT: Gratitude. Stay grateful
Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.
Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.
Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.
Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.
Finally, 5 mins of MARY and 5 Burpee buy out.
Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.
BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.
Prayer requests: Travel, Strutter’s family
COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.
There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.
SYITG,
Chunks
WARMUP: upper left groin stretches
THE THANG: 4 mile run for Love
MOLESKINE: meetup at Star Bagle w Bomber
ANNOUNCEMENTS:
COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria
Juicy J finally meets the legendary hambone all expectations surpassed and then some.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
