WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle
THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.
MOLESKINE: Difficult to mumble chatter when counting.
ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.
COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.
6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.
Grateful for these men and their friendship.
WARMUP:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga
Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee
THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats
I forget how we cut the last 2 for time
Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin
Sprint
– Sprint half way and stride the rest of the path
– 5 rounds
MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal
ANNOUNCEMENTS: slack
COT: gratitude to respect our DR AOQ
WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders
Line Toe Taps
4 ways x2
Strides
THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3
Backwards hill runs x4
Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds
MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs
ANNOUNCEMENTS:
They were announced.
COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health
WARMUP: Warm Up OYO. Ran a quarter loop around the park.
THE THANG: DORA
1. Partner Up. Distributed weights. Thank you Chunks and Shy Guy. NO THANK YOU to Tim the Toolman. 🙂
2. Wall Sit – 1 Pax wall sits with the weight. Other Pax runs to the second portapotty and back. Repeat 3x each.
3. Black Lung and newly minted late guy Spinal Tap showed up. Black Lung penalty of 12 burpees.
4. Moved to the pavilion.
5. Pax does 50 squat thrusters with coupon. Then 100 senior proms (weighted alabama prom dates). Then 150 step ups with weights. Then 200 front touch thing with weights. Other Pax runs.
6. 40 fire hydrants. 40 jane fondas. 40 donkey kicks.
7. A minor amount of broga.
MOLESKINE: Thank you to Vector for an A+ fun and games playlist. Thank you to bluemule for letting Vec and I lead. Good job everyone racing me back up the hill including CubCadet and Pep and Chunks.
ANNOUNCEMENTS: Check the Natural Ice blast!
COT: Thank you for these guys, and good weather, and healthy bodies.
WARMUP: hahah good one
THE THANG: weights in a circle
MOLESKINE: don’t do a backblast a week after the workout
ANNOUNCEMENTS: yep
COT: good one
WARMUP: Mosey and the usual suspects
THE THANG:
Four corners on the Parthenon Mall
Partner up with one partner doing a dynamic exercise for reps and the other a static hold.
Round 1
Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 5×15 Squats with Low Squat Hold
Corner 3 – 5×10 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers
Round 2
Corner 1 – 10×10 Crunches with Hollow Body Hold
Corner 2 – 15×5 Squats with Low Squat Hold
Corner 3 – 10×5 Merkins with High Plank Hold
Corner 4 – 5×5 Burpees with Imperial Walkers
Sprint to Startex
MOLESKINE: “That was an incredibly fair workout” – SalPal
ANNOUNCEMENTS: greenmachine convergence tomorrow for 9/11.
Grow School coming up
Night moves on 9/18
Chiliteria on 10/19. Looking for a co-Q and a location with power. DM me if interested!
COT: Set goals. Take action. Be patient.
WARMUP:
18 Star Jumps
TODD JEFFERSON HARTLEY
9 – Toy Soldiers
8 – Jumping Jacks
07 – Hillbillies
1 lap around the park. Black Lung joined us halfway through. 7 burpee penalty called by bluemule via the BlackLung rule.
THE THANG:
AMRAP. Pax made a circle with coupons. 1 Pax runs to the end of the parking lot and the remaining Pax did:
Squats
Curls
Overhead press
Rows
Eagles wings lunges
rosebud Pax heard it was my anniversary and started showing up throughout the workout. Thanks for joining Chunks , Salami , and DintyMoore !
We stopped several times to do 18 cinder block pull throughs.
MARY:
18 Flutters with block
LAURA RAINES HARTLEY
9 – Leg raises with block
8 – Rotational block twists
7 – High knees
1 more mosey to cool down.
MOLESKINE:
Today is my 18th anniversary. Laura and I were married on 9/8/2007 in Memphis, TN. I’m so thankful.
Warm-Up
– Side-straddle hops
– Stretching
– Merkins
– Hillbillies
– 8-Count Bodybuilders in cadence (new favorite, the “future of the burpee”) at this point Black Lung decided to join us
The Thang
Playground Circuit – Round 1 (x3):
– 10 Pull-ups
– 20 Merkins
– 30 Squats
– Mosey around the Community Center
– Pick up the six = World War I Sit-ups until all in
– Once six arrived, 1 minute continuous WWIs
Playground Circuit – Round 2 (x3):
– 10 Pull-ups
– 20 Incline Merkins / Dips
– Mosey lap around Community Center
– Pick up the six = World War I Sit-ups until all in
– 1 minute WWIs
Mary Break (mid-point):
– LBCs
– Prom Dates
– 8-Count Bodybuilders !
– Freddie Mercurys
Final Round:
– 10 Pull-ups
– 20 Incline Merkins
– 30 Squats
– Run back to the starting point
Firefox correctly guessed the playlist them of Opening Tracks to Albums -the Weezer song may have given it away
https://open.spotify.com/playlist/2wHBaQBqsTpeM4rg00r0Ir?si=6e119184a99e4836
ANNOUNCEMENTS:
Night moves is September 18th!
Thank you gentlemen for the opportunity to lead
WARMUP: 10 SSH, OYO WMH and GM
THE THANG:
Part 1: Firefox
Mosey to parking lot by the playground. Circle up and hold a plank to “Ring of Fire”. Much mumblechatter.
Partner up. 1 partner holds a static hold position while the other does the exercise, swap and do 3 rounds per exercise with the goal of not resting in transition between the hold and the exercise
– Hollow body hold – 10 V-ups
– Low plank – 15 buzzsaws
– High plank – 10 plank knees-to-elbows (each side is 1/2)
Mosey to playground. 1 partner does 10 hanging leg raises, the other does Freddie Mercuries. 2 rounds.
Part 2: Pole Dancer
Back at the parking lot by the playground.
– 50 windshield wipers (in cadence)
– 50 supermans (oyo)
– 50 butterfly crunches (in cadence)
– 50 ankle taps (in cadence)
Big 10 – alternate WW1s (counting down from 9 to 1) and merkins (counting up from 1 to 9)
Part 3: Spinal Tap
Mosey to upper parking lot. 4 Corners.
– 20 (4-count) flutter kicks. Toy soldier walk to next corner.
– 30 (2-count) American hammers. Imperial walker walk to next corner.
– 40 (2-count) mountain climbers. Toy soldier walk to next corner.
– 50 LBCs. Imperial walker walk back to first corner
Mosey to Startex. Superheroes. Alternate between superman (arms forward), batman (arms to the side), and ironman (arms by your side).
MOLESKINE:
– I got called an angry little elf. Thanks?
– Kudos to Papa Bear Vector CubCadet DintyMoore for making it to all 3 days the circus was in town.
– Vector brought his clown nose
– CubCadet just assumed we were doing a 15min hollow body hold.
– Everyone shared a word/phrase/sentence of gratitude
ANNOUNCEMENTS:
– CSAUP
– TN Tussle
– Small group w/ Spinal Tap and Pole Dancer
COT:
– Thanks for cool heads, organized administration and safety at school
– Support for those dealing with health issues and anxieties
It was a blast. It has been “fun” experiencing the cascade of soreness since Wednesday. Thanks to Spinal Tap and Pole Dancer for letting me rope you into this madness and making it a success!
