WARMUP:
Mosey to Winston Church Hill
– GM, WMH, calf raises
– Bernie uphill halfway, jog back
– Cocaine bear crawl up hill, jog back
– Backwards crab walk uphill, jog back
Extended mobility warmup:
– down dog
– Cat/cow
– Runners stretch with thoracic rotation each side
– Squat with thoracic rotation
– Prone snow angel
– Prone scorpion
– Side lying shoulder rotation
– Arm extended Jane Fondas
– Supine pigeon
– Straight leg raises – R, L, B
THE THANG:
Mosey to playground, pick up a block on the way.
– 1 minute hang
– 30 calf raises with block
Head to pavilion
– Picnic table workout – 30 seconds on/30 seconds off, 2 rounds
Marching, one leg kicks, knees to chest, heel kick outs
– Tabata – 45 seconds on/15 off, 2 rounds
Hip dips on block
Apollo Ohno’s
Jump squats with block
Decline Merkins
Block burpees
ANNOUNCEMENTS:
None
COT:
– Losing a pet is like losing a family member.
– Sometimes marriage is a struggle. But it is worth it.
It was a great morning. Thanks for letting me lead.
WARMUP:
Trump Twists
Kamalalunges
26 4ct American Hammers
THE THANG:
*Grab a block
The electoral college is a key tenet of the system of American government. In order to understand it, you must experience it. And experience it we did.
For each BLUE state – BLOCK SQUATS
For each RED state – MERKINS
For each SWING state – BURPEES
Alabama: 9 merkins
Alaska: 3 merkins
Arizona: 11 burpees
Arkansas: 6 merkins
California: 54 squats
Colorado: 10 squats
Connecticut: 7 squats
Delaware: 3 squats
District of Columbia: 3 squats
Florida: 30 merkins
Georgia: 16 burpees
Hawaii: 4 squats
Idaho: 4 merkins
Illinois: 19 squats
Indiana: 11 merkins
Iowa: 6 merkins
Kansas: 6 merkins
Kentucky: 8 merkins
Louisiana: 8 merkins
Maine: 4 squats
Maryland: 10 squats
Massachusetts: 11 squats
Michigan: 15 burpees
Minnesota: 10 squats
Mississippi: 6 merkins
Missouri: 10 merkins
Montana: 4 merkins
Nebraska: 5 merkins
Nevada: 6 merkins
New Hampshire: 4 squats
New Jersey: 14 squats
New Mexico: 5 squats
New York: 28 squats
North Carolina: 16 burpees
North Dakota: 3 merkins
Ohio: 17 merkins
Oklahoma: 7 merkins
Oregon: 8 squats
Pennsylvania: 19 burpees
Rhode Island: 4 squats
South Carolina: 9 merkins
South Dakota: 3 merkins
Tennessee: 11 merkins
Texas: 40 merkins
Utah: 6 merkins
Vermont: 3 squats
Virginia: 13 squats
Washington: 12 squats
West Virginia: 4 merkins
Wisconsin: 10 burpees
Wyoming: 3 merkins
Then MARY:
270 to win – 30s increments of low plank, right side plank, left side plank, six inches, and v-ups until 270 s had elapsed
MOLESKINE:
What an educational experience we all had. I feel so prepared for the election tomorrow!
ANNOUNCEMENTS:
Tennessee Tussle and F3 Half Marathon this weekend
COT:
Pray for our leaders (Romans 13)
Always a pleasure, thanks for allowing me to lead.
-EZ
WARMUP: SSH, squats, dive bombers
THE THANG: grab coupon
Tabata work. 50 sec on, 10 off.
3 rounds of each exercise group then run top loop
Round 1: thrusters and flutter kicks
RUN
Round 2: rows and WW1
RUN
Round 3: swings and heel lifts
RUN
Round 4: burpee jumps and planks
RUN
Round 5: curl to press and crunchy frogs
MOLESKINE: mid to low Mumblechatter today due to progressing core difficulty noted. Lots of gas passing also due to core work
ANNOUNCEMENTS: Chili time on 10/20! See slack ^^^for details
COT: prayers for traveling, prayers for Esposa to be back soon (we all miss you), prayers lifted for those who were in the hurricane path
WARMUP: SSH, WMH, LBAC, Moroccans
THE THANG: in honor of Pete Sampras’ first grand slam title on 9/9/1990, we did a bunch of running and burpees
S- 14 suicides
A- 90 Alabama prom dates
M- 64 merkins
P- 15 prison cell merkin burpees
R- 30 regular burpees
A- 40 ab thrusters
S- 45 SSH and 44 squats
5 MoM
ANNOUNCEMENTS: 9/11 and 9/14 convergences
COT: prayers for Mistah Mistah’s friend, for Natural Ice interview, for EZ-Go’s sick household
:grapes:
WARMUP:
Broga Flow: cobra, downward dog, right hand right foot/right hand stretch upward, warrior 1, rinse and repeat on left side
THE THANG:
*grab a coupon
Block work:
50 – squats
40 – block rows
30 – block mercs
20 – triple arm killers
10 – 8 count bb
5 – bubkas
Repeat x2
CrossFit Lyon Workout :woman-lifting-weights::
5 rounds:
10 squat cleans
10 thrusters
10 burpee chest-to-bar pull-ups
Mary:
*Choose your own adventure
2 min 6 inches
20 WW1
1 min low plank
20 Supermans
20 WW1
20 1-leg Alabama prom dates
MOLESKINE:
Big crew, big sweat, big gainz!
ANNOUNCEMENTS:
cruelhall Convergence with handsomizer on Sept 6 at Geodis
gullivers-travels-challenge is alive and well
COT:
Kids back in school, prayers for new school year
Praise for Average Size new job!
WARMUP:
5 Inchworm Merkins
10 Imperial Soldiers
10 Bushwackers
5 Good Mornings
THE THANG:
Thang 1 –
100 Air Squats
80 Dips
60 LBCs
40 Merkins
20 Lunges
10 Pull-ups
20 Lunges
40 Merkins
60 LBCs
80 Dips
100 Air Squats
Thang 2 –
DORA
100 curls
200 American hammers
300 coupon press
200 Supermans
100 coupon swings
MOLESKINE:
Free workouts are better than paid workouts
ANNOUNCEMENTS:
brewsday tomorrow at 12South Taproom
YHC will be back for cruelhall on Friday
gullivers-travels-challenge ongoing and 80% still attainable but time is running out.
COT:
Warm Up
Side straddle hops
Yoga stretches
10 Burpees
Indian run down to Ellington and back
Grab blocks head to pavilion
Tabata Workout
4 sets / 4 cycles
1. Box jumps
2. Kettle bell swings
3. Curl to press
4. Iron crosses
Back up to parking lot for sprints.
4 sets of:
-sprint down
-Bernie back
-5 atomic merkins
Mary
Round robin fave core exercises.
Moleskin
Lead like Jesus did….as a servant.
WARMUP:
Disclaimer
Core Principles
Mission Statement
Credo
SSH x 55
T-Ups x 5 each side
THE THANG:
Mosey to shed for coupons
11 Blockees
Lap
11 Blockees
22 4-count Flutters
Lap
11 Blockees
22 4-count Flutters
33 Thrusters
Lap
11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
Lap
11 Blockees
22 4-count Flutters
33 Thrusters
44 Block Curls
55 Derkins
Lap
Ladder down as time allows
I think some PAX were motivated to surpass the bar set by Movin On Up when I led this first iteration on my 55th birthday on May 31st. I think he and a few others Works for a Guy Deep State EZ-Go and maybe more got through about 3 rungs back down the ladder before time was called. Strong work to all!
Store coupons (at least those that we didn’t crush to powder on our bare hands!
Mosey to wall for a short minute of Balls to the Wall
Final 2 minutes spent introducing folks at detention to the fun that is Guantanamo. Clearly a PAX favorite from all the mumblechatter as we made a full circuit.
MOLESKINE:
YHC would encourage everyone to take a few minutes to read the cliff/spark note about last week’s State of the Nation broadcast, or watch the full recording (even on fast speed if you’d like!)
F3 is a leadership organization, and we need to keep that at the front of our minds as continue to encourage, support and push each other. It’s not just about sweating together on the gloom, but it is about striving to become better HIM for each other, our families and community.
ANNOUNCEMENTS:
Free F3 Brentwood half marathon on 11/9. Hit up Ponzi for details
COT:
Thanks to Deep State for the kind invitation to join y’all, and thanks for welcoming me! I look forward to coming back again soon.
Stay strong and keep singing
Wedding Singer
WARMUP: various stretches
THE THANG:
25 sec on, 10 sec rest x5
Rows
Monkey humpers
Pumping Jacks
Merkins to failure then 20 SSH
Repeat until toasted
Block work 25 sec on, 10 sec rest
Thrusters x3
Presses x3
R leg deadlift x2
L leg deadlift x2
Atomic blerkins x3
R side disco x2
L side disco x2
60sec plank
Return blocks
Mary
MOLESKINE: this one ended up being a surprise burner. Respect for Matador still coming late
ANNOUNCEMENTS: none!
COT: EZ-Go have a great trip!
Esposa wisdom for new job opportunity
Prayers for my selfishness and communication
