WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 20 head turns trying to look for Subway’s car, followed by side strattle hops and a mosey to the Pizza Hut
THE THANG: Take Turns Tabata!
Each PAX took a turn picking three exercises, one for upper body, one lower body, one wild card. 2 minutes per exercise, followed by a run around the tower. Ran out of time for Dinty’s set so we finished up with a quick round of air kicks in the parking lot before 6:15.
MOLESKINE: Teach your kids to ski! Toothless’ listing goes live today!
ANNOUNCEMENTS: Actively recruiting for my Tennessee Tussle team, Octoburpee is coming up,
COT: Prayers for Subway’s alarm clock, Siri’s family juggling babies and work, Toothless for a smooth process to sell the house, and me for a good neighbor to take his place!
PLAYLIST: Siri requested Clipse, we listened to Clipse
https://open.spotify.com/album/17ScNnJ0lSWajodZaRpHdQ?si=9ZfIp6pET4KTjg4pjtcEPA
WARMUP: Broga
THE THANG:
Fantasy Football Draft (forgot the snake part)
40 seconds on, 20 seconds to make next pick with a lap between rounds. We got through 2 rounds.
1. Patrick Mahomes (QB) – Partner up merkins—partner helps up (1)
2. CeeDee Lamb (WR) – Star Jumps (2)
3. Christian McCaffrey (RB) – single leg burpee + 10-yd single leg hops (3)
4. Justin Jefferson (WR) – max vertical jumps (tuck knees) (4)
5. Malik Nabors (WR) – Wheelbarrow “Neighbor” push-ups (5)
6. Bijan Robinson (RB) – Broad jumps 10 yds → bear crawl back (6)
7. Breece Hall (RB) – Fire hydrants (7)
8. Derrick Henry (RB) – Manmakers (8)
9. Chuba Hubbard (RB) – Carolina Dry Docks (9)
10. A.J. Brown (WR) – American Hammers (reading a book) (10)
11. Jonathan Taylor (RB) – Mule Kicks (11)
12. Tyreek Hill (WR) – Hello Dolly (12)
13. Ja’Marr Chase (WR) – tuck jumps (max height) (Undrafted)
14. Saquon Barkley (RB) – Iron Mikes (jumping lunges, each leg) with a split (Undrafted)
15. Amon-Ra St. Brown (WR) – Dips (Undrafted)
16. Garrett Wilson (WR) – squat jumps w/ 180° turn (Undrafted)
17. Jahmyr Gibbs (RB) – Up-downs (in honor of coach) (Undrafted)
18. Davante Adams (WR) – Wall sits (Undrafted)
19. Josh Allen (QB) – Half superman, half dead bugs (Undrafted)
20. Jalen Hurts (QB) – Bear Crawl Up 1 Back 1 R 1 L 1 (Undrafted)
Moved to lower lot for some ultimate football once we got enough light. Then finished up celebrating the newly engaged Travis Kelce with some Alabama prom dates and Jane Fondas to his fiancée’s hit, Cruel Summer.
MOLESKINE:
Scary moment with the abandoned bike in the Pizza Hut. That was a very nice bike and carrier, so hope it gets back to its owner.
ANNOUNCEMENTS:
COT: Pole Dancer’s wife and their family and my friend, John, as they deal with loss.
WARMUP: Broga (as requested)
THE THANG:
Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.
Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4
Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up
Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises
ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP
COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.
PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e
WARMUP: short and mild yoga
THE THANG:
Upper body first at the 9 square apparatus
TABATA 1 minute work with 10 second reset
5 pull ups (alternate grips each round)
10 hand release merkins
5 dry docks
Hold plank until reset
15 rounds total (grumbling began at round 4 and the “pump” around round 11)
The reins were handed over to Cowboy who let us to the baseball diamond with intermittent fire, hydrants, and squats.
-10 glute bridges and 10 fire hydrants on the benches
-sprints on the baseball diamond with jump squats, squats, high knees and Smurf jacks interspersed (the second round of jump squats started to really make everyone miss the upper body circuit)
Finished it off with a round of Mary
MOLESKINE:
-sooner’s pull up face is something we all should witness once in our life
– Oatmeal was breaking laws of physics performing swing jumps instead of pull-ups
– Cowboy’s legs are truly a modern marvel
ANNOUNCEMENTS: refer to Slack
COT: just wanna say how extremely grateful I am being surrounded by individuals for striving to be better every day
WARMUP: tikTok influencer hops, swings, then a little yoga
THE THANG: 2-Burpee indian run to field
Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.
Burpee indian run to the 9-square
With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4
Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.
MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.
Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala
ANNOUNCEMENTS:
COT:
WARMUP: mosey around the field, active warmups
THE THANG: KICKBALL!
Started off with Last Man Standing- one pitch, if you get out, you join the pitcher in the outfield. Last batter to get out wins. Immediately had to add people to the outfield due to Oatmeal’s lack of hustle.
Switched to standard kickball where we ended in a tie! (boooooo)
Highlighted by some superb batting from Toothless, an opportunity to improve fielding abilities from Siri, and a true masterclass in bunting from both squads. Everyone was red from burpees in the dirt after every hit.
ANNOUNCEMENTS: The dreaded Tennessee Tussle is scheduled! Get excited to form teams of four so we can improve on our finish from last year!
COT: Prayers for health, the passing of loved ones, and career adversity. Always thankful for the PAX providing a welcoming space to share our struggles, emotions, and triumphs together.
PLAYLIST: Quickly threw together selections from the top results on Spotify for “baseball walk up music.” Turns out the youth these days only pull from two categories for walk up tunes- rap made after 2019, and classic rock. Go figure.
https://open.spotify.com/playlist/7s1ndsDyA98ixKLciTIWmt?si=a8978b92ede548b9
WARMUP: OYO Stretches
THE THANG: Mosey to playground. PAX did down unders/body rows on the swings then 50x Freddie Mercuries (each side = 1/2). 5 rounds with variable number of down unders: 30x, 20x, 10x, 15x, 20x
PAX paired off and did squats while passing a rice bag. 3 minutes
Staying in pairs, partners did WW1s facing each other and passing the rice bag at the top of their WW1s. 3 minutes, 50 seconds (also, an eternity).
During the partner exercises, PAX shared their favorite US travel destinations.
Rice bag hold. 1 PAX got on their six and held a rice bag in their hands over their head while also doing a six-inch-hold with a rice bag on their shins. Hold as long as possible while the other PAX counted and encouraged. 2 full rotations. In the first, Pole Dancer held for 31 seconds but everyone did at least 25s. In the second round, Toothless incorporated some micro-adjustments to extend out to 40s, but everyone did at least 27s to better their time. Strong work.
Mosey to benches. 30x dips and 30x benchy crunchy frogs. 3 full rounds.
2 rounds of WW1s plus 10-15s hollow body hold.
30x Alabama prom dates
30x right leg fire hydrants
30x left leg fire hydrants
Hollow body hold till time.
MOLESKINE:
– Rice bags… still going strong.
ANNOUNCEMENTS:
– CSAUP
– Nerf war
– Check slack
COT:
– Everyone expressed some gratitude to kick off the day
Thanks for the opportunity to lead. Always an honor and a pleasure.
WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,
THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s…. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.
MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.
ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.
COT: Count, Announce, Prayer
WARMUP: oyo before 5:30 start
THE THANG:
Rectangle:
Two times
– one partner runs the baseball field
– Second partner does a slower travel
– Switch when runner gets to other partner
– Four slow travels
– Komodo dragons
– Murder bunnies
– Bear crawl
– Crab walk
– 11’s
– squat
–
Burpees
MOLESKINE:
I missed SalPal at his home AO.
Grateful for those who did choose to work today.
ANNOUNCEMENTS:
July 4 convergence at handsomizer
