WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.
THE THANG:
Mosey to the Auditorium
Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.
Mosey to the North Lot
Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.
Mosey to The Hill
Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.
Mosey back to the flag and time!
MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.
ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold
COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!
WARMUP: run a lap
THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.
Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.
After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.
Mosey back to start and big boy situps to end.
MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.
Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.
ANNOUNCEMENTS:
COT:
8 Crazy Nights
Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, × (Nun) = 8, ×” (Hey) = 12, ×’ (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.
After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.
A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs
Lots of announcements, see slack
Prayers, Sami & Darren, victims of gun violence
Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.
WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc
THE THANG: DIE HARD
Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times
Survive against terrorist-thieves, lead by Matador
Start in EndzoneÂ
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises
Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages
Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times
The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back)Â
MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.
ANNOUNCEMENTS: this is what slack is for
COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.
WARMUP: Grape led us on a long mosey around the block (accompanied by some sweet, sultry, saxy sax songs) and back to Startex for:
– SSH
– Imperial walkers
– Hillbillies
– Good mornings
– LBAC
– Overhead claps
– Seal claps
THE THANG: Today is National Saxophone Day. The Saxophone was invented in the 1800s by Adolphe Sax, who was born on November 6, 1814 and went on to live a life full of en.wikipedia.org/wiki/Adolphe_Sax.
To celebrate National Saxophone Day, PAX moseyed to the football field and partnered up. 1 partner did an exercise in the endzone while the other bear crawled 20 yards and back. Each exercise was accompanied by a true/false trivia question. Wrong answers increased the bear crawl distance by 5 yards (each direction).
– S – SSH; The Saxophone is a woodwind instrument – True
– A – ?; Adolphe Sax was Austrian – False, he was Belgian
– X – X-jumps; Kenny G is best known for playing the alto saxophone – False, he primarily plays the soprano sax
– O – Overhead Press; Richard Nixon was a saxophone player – True, he could play 5 instruments
– P – Pop Squats; A saxhorn is another name for the saxophone – False, it’s another family of instruments invented by Adolphe
– H – Hand-release Merkins; Adolphe Sax invented 8 types of saxophone – False, he invented 14 different types
– O – Ohno’s (skaters); The name of the saxophonist for the Electric Mayhem (from the Muppets) is “Lips” – False, it’s “Zoot”
– N – Newton’s Cradle; The smallest saxophone is only 12 inches long – True, it’s called a soprillo
– E – Elbow plank jacks; The most expensive saxophone ever purchased was made of plastic – True, it belonged to Charlie Parker
The bear crawl stretched out to the 30yard line but by the end had come back to the 20.
PAX did 18 burpees and 46 Iron Mikes (each side is a half) for the year 1846 when the saxophone was patented.
Pax then did 45 merkins for the 45 pound heft of the contrabass saxophone (which is over 6ft tall)
Mosey back to Startex. 2 separate 47 second hollow body holds for the 47 minute world record of the longest note ever held on a saxophone.
MOLESKINE:
– Sadly, I did not get to share one more factoid, the largest gathering of simultaneously playing saxophone players involved 1875 musicians.
– Kudos to Betty Ford for guessing our theme during warm-up
– Props to Pep Esposa and others for throwing out many other saxophone-related names and references
– Grape link that sweet, saxy playlist in the thread, please!
ANNOUNCEMENTS:
– Check Slack
COT:
– Thoughts prayers to marriages, new phases in life, and safe travels
WARMUP: Quick WAR
THE THANG: TEST TIME
AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:
– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips
BEEP TEST – run a lot until you can’t
MOLESKINE: The next test day will be the end of January, start training now!
ANNOUNCEMENTS: Check slack
COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.
WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises
THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2
Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.
Mary till 6:15: Side plank x 2, J. Lo’s
ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down
COT: moneyshot closed us out with prayer.
Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.
