WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around the park
THE THANG:
One Pax carries sandbag to end of parking lot and back as the timer
Two Pax work alternating between merkins and squats
3 rounds total
Bear crawls and crawl bears up and and down the parking lot between rounds
Mosey to picnic shelter
Dips for 30 seconds
Crunches for 30 seconds
Dips for 30 seconds
Flutter kicks for 30 seconds
NC State Dry Docks for 30 seconds
Crunches for 30 seconds
NC State Dry Docks for 30 seconds
Flutter kicks for 30 seconds
REPEAT
Mosey back to Startex
MOLESKINE: Lots of catching up in the mumblechatter. Good vibes.
ANNOUNCEMENTS: The Ascent happening this Saturday! There’s a holiday party announcement coming soon and a January Coffeeteria challenge ahead…
COT: Grateful for F3 and the fellowship that comes with it.
WARMUP: Mosey
THE THANG: Color Pie Tabata + MTG Deck of Death ft. LotR
MOLESKINE: Oatmeal was visibly pissed we didn’t just play Magic. Puzzlah was visibly confused by the mumblechatter. Good times had by all.
ANNOUNCEMENTS: Stairs, food donations, check Slack.
COT: Country, marriages, family strife.
CONDITIONS: Purr-fect (see what I did there?)
PLAYLIST:
Stray :black_cat: Strut – Stray Cats
Cool for :black_cat: :cat2: – Squeeze
Black :black_cat: – Janet Jackson
Love :black_cat::cat2: – The Cure
What’s New Pussy:black_cat:? – Tom Jones
The :lion_face: Sleeps Tonight – The Tokens
Nashville :black_cat::cat2: – The Lovin’ Spoonful
Honky :black_cat: – Elton John
:black_cat:’s in the Cradle – Harry Chapin
Eye of the :tiger: – Survivor
:tiger: – ABBA
Little :lion_face: Man – Mumford and Sons
WARMUP:
Slow mosey around the front to the playground
SSH x 15
LBAC x 20
Seal Claps x 15
Overhead Press x 15
RLBAC x 15
OYO stretch
THE THANG:
#1: CAT DORA
Carolina Dry Docks x 100
Atomic Merkins x 200 (rapidly modified to A Merkin)
Tricep Dips x 300
Partner runs around water tower.
#2: LION
Lunges x 50
Irkins x 100
Overhead Presses x 150
Normal Squats x 200
Each PAX gets total reps and in between, run to pavilion for 5 cat-dogs or cat-cows or cat-whatevers.
Mosey to Startex just in time
ANNOUNCEMENTS:
Check the Slack for info on TN Tussle, Chiliteria and of course Octoburpee (it’s not too late to join – oh who am I kidding, of course it is, ’cause that means 2x burpees to catch up – eep).
COT:
Praises for M awards, movement on home selling.
Prayers for thoughtful leadership in the US and an end to the shutdown
MISC THOUGHTS:
– Playlist creation led to new music discoveries – a song called “Nashville Cats?” Perfection. ABBA has a tiger song . . . who knew?
– The food playlist for World Food Day was pretty good too – may have to dust that off in the future
– For a brief minute, Q almost decided to just play T Swift’s new album in full – Vector ain’t a hater and it’s got some bangers (even if one might be about a certain football player’s, ahem, :eggplant:).
WARMUP: dynamic stretching
THE THANG:
Little Merman workout (Abs)… If we grew a fishtail and had to survive, we would drown or be eaten because of our weak abs.
– dolphin kicks (50)
– butterflies (50)
– thrusters (40)
– Freddie Mercury (40)
– full leg lift (30)
– full scissor kick (30 right leg)
– WW 0.5 (20)
– WW 0.75 (20)
– WW 1.0 (20)
– frogs (10)
– lbc (10)
Beauty and the beast mode (40 second + 20 second tabatta)
– pull ups
– pushups
4 sets each
Robin Hood and his merry men of Sherwood Forest
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
– plank circle
– lap
MOLESKINE: really impressive lyrical knowledge
ANNOUNCEMENTS: octoburpee, need a better showing at night moves, Tennessee tussle, it’s fall break, check slack
COT: travelers, changing of the season
WARMUP: static stretching, willie mays hays.
Joint mobility circles; wrist, arm circles, trunk, knees, ankles
THE THANG: Stretch and Strengthen
the Pax are banged up! Needed some R&R to get us on the path to recovery.
– Warrior Flow Broga, 15 minutes
– Mosey to the back lot
– Lunge w/ Twist the length of the lot
– Plank Set: Standard 60s, Left 30s, and Right 30s x2
– 5 Minutes of Mary to round it out
ANNOUNCEMENTS: Tussle, Night Moves, Chilli Cookoff
COT: Even a recovery day helps you get better. Do what you can not what you cant!
PLAYLIST: Getting into the new indie music of the #youths with this Geese radio playlist, it rips https://open.spotify.com/playlist/37i9dQZF1E8P7gQgV3x68i?si=a026bfd3ae744b26
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
