The Sandy Farmer
Date: 2024-04-24 AO: sacs Q: Roulette PAX: snowflake, Cheese Curd, geraldo, wildturkey FNGs: None COUNT: 5 WARMUP: Mosey to school track 2 Laps with Sandbag
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.
THE THANG: Farmer carry ruck & sandbag 100m 10x Low Slow Squats w/weight 10x Slow American Hammers, feet up, w/weight 10x Kettlebell swings 10x Sandbag Shoulder to shoulder presses 10x Sandbag Row Leave sandbag, lap with ruck back to sandbag. Repeat above until sandbag has traveled one lap via farmer’s carry.
Finish off the sandbag mile w/ 1 additional lap Extra credit lap because time management Farmer carry back to the cars
MARY: Flutter with ruck overhead. American Hammers
ANNOUNCEMENTS: Brew Ruck May 25, Savage Race June 15, Remember to recycle
COT: Gratitude for the opportunity to strengthen our bodies, minds, and fellowship in the gloom. Take that strength spread it throughout your community.
And go
Date: 2024-04-24 AO: fast-twitch Q: hopper PAX: Alf, Astro (Kyle Kirchhoff), Benny, Runstopper, Cheese Curd FNGs: None COUNT: 6
WARMUP: not today THE THANG: Route: L on 51 from ABC, L on Rea, L on Bevington, R on Coburn, L on Browns Pond, R on Rosecliff, L on Strawberry, R on Woodfox, L on Rounding Run, L on Raintree. That’s 5.5 miles. If looking for EC, take a right on Rounding Run and do the loop or run some hills on Rising Meadow.
MARY: not unless you did it on your own
ANNOUNCEMENTS: nothing popping
COT: group was spread out. Alf was leading Astro, Oona was leading Cheese Curd, Joker was doing Joker things, Benny was grinding, and Stopper and I ran our own race
WARMUP: not today THE THANG: Route: L on 51 from ABC, L on Rea, L on Bevington, R on Coburn, L on Browns Pond, R on Rosecliff, L on Strawberry, R on Woodfox, L on Rounding Run, L on Raintree. That’s 5.5 miles. If looking for EC, take a right on Rounding Run and do the loop or run some hills on Rising Meadow.
MARY: not unless you did it on your own
ANNOUNCEMENTS: nothing popping
COT: group was spread out. Alf was leading Astro, Oona was leading Cheese Curd, Joker was doing Joker things, Benny was grinding, and Stopper and I ran our own race
What’s the difference between Goonie and a joke?
Date: 2024-04-24 AO: the-maul Q: kirby PAX: goonie, Smash, patent_pending, picasso, teddyf3, super trooper, ToeJam FNGs: None COUNT: 8 I needed this more you know. Laughing helps me and is one of my therapeutic moves. WARMUP: THE THANG: The workout was marginal and the jokes were worse but everyone smiled. If your reading this ans want to know the punchline then you should have been there🤣 MARY: yep ANNOUNCEMENTS: MAY 4th 5pm be there! F3 date night! COT: PP took us out
Tin Anniversary
Date: 2024-04-23 AO: swift Q: bratwurst PAX: frasier, fletch, citgo, midriff FNGs: None COUNT: 5
WARMUP: Easy running and dynamic stretching including the lunge twist.
THE THANG: 5 rounds of 4x200m intervals with increasing speed along the Brixham Hill Green. 1:00 recovery after each.
ANNOUNCEMENTS: Beer run in South End early June. Details coming soon.
COT: Isaiah 40:28-31 CSB [28] Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. [29] He gives strength to the faint and strengthens the powerless. [30] Youths may become faint and weary, and young men stumble and fall, [31] but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint.
bible.com/bible/1713/isa.40.28-31.CSB
WARMUP: Easy running and dynamic stretching including the lunge twist.
THE THANG: 5 rounds of 4x200m intervals with increasing speed along the Brixham Hill Green. 1:00 recovery after each.
ANNOUNCEMENTS: Beer run in South End early June. Details coming soon.
COT: Isaiah 40:28-31 CSB [28] Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. [29] He gives strength to the faint and strengthens the powerless. [30] Youths may become faint and weary, and young men stumble and fall, [31] but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint.
bible.com/bible/1713/isa.40.28-31.CSB
introducing…
Date: 2024-04-23 AO: 3rdf-timekeeper Q: bratwurst PAX: citgo, frasier FNGs: None COUNT: 3 3 of us talked about our personal backgrounds connected with the topic of the next book – The End of Race Politics: Arguments for a Colorblind America.
frasier will kick it off discussion of Chapter 1 for us next week.
Some recommendations for videos to watch before then (each about 10min): 1) Author on The View – https://youtu.be/0xwEq38aL9M?si=HfqqRHpLfTEVtzlU 2) author on a Podcast talking about their session in The View – https://youtu.be/GA_4mr0S3-8?si=Bk-pCd8GOd_FnUSu 3) Author’s TED Talk – https://youtu.be/QxB3b7fxMEA?si=DpX9JULFHvpIJSwu
frasier will kick it off discussion of Chapter 1 for us next week.
Some recommendations for videos to watch before then (each about 10min): 1) Author on The View – https://youtu.be/0xwEq38aL9M?si=HfqqRHpLfTEVtzlU 2) author on a Podcast talking about their session in The View – https://youtu.be/GA_4mr0S3-8?si=Bk-pCd8GOd_FnUSu 3) Author’s TED Talk – https://youtu.be/QxB3b7fxMEA?si=DpX9JULFHvpIJSwu
your excellence
Date: 2024-04-22 AO: firestarter Q: kirby PAX: Endo, Franky, Peaches FNGs: None COUNT: 4 It was great to have Endo and Peaches show up because it would have been really hard to get started this morning. I greated his royal Excellence Franky and asked if it was proper to bow or kneel to the winner of WTF. Very proud of him and team! WARMUP: The world’s slowest mosey to bank. Windmills merkins big boys THE THANG: Mosey to ledge by Dentist office and do a derkin dip ladder. Mosey to AK doing a flag carrier run. Do an Flutter and big boy ladder. Mosey home flag carrier and come in a few minutes late. MARY: yep ANNOUNCEMENTS: WTF 2025 COT: Endo took us out
You want me to swing what?!?
Date: 2024-04-22 AO: swole Q: flipper PAX: wildturkey, The Worm, Uncle Leo, flipper FNGs: None COUNT: 4
WARMUP: SSH,IW, ST, Swings, Arm Circles, Scarecrows THE THANG: yet another week of SFG prep. Today was waiters, dbl cleans, dbl front squats, and 2H heavy swings. The spreadsheet called for 10 reps at 48kg, so Uncle Leo suggested we up the reps as a proxy, because nobody has a bell that big. For the last set YHC attempted 10 swings with dbl 24s and barely survived… that’s a lot of weight! MARY: Boat/Canoe, Glute Bridge, Elbow Plank ANNOUNCEMENTS: savage race COT: YHC took us out
WARMUP: SSH,IW, ST, Swings, Arm Circles, Scarecrows THE THANG: yet another week of SFG prep. Today was waiters, dbl cleans, dbl front squats, and 2H heavy swings. The spreadsheet called for 10 reps at 48kg, so Uncle Leo suggested we up the reps as a proxy, because nobody has a bell that big. For the last set YHC attempted 10 swings with dbl 24s and barely survived… that’s a lot of weight! MARY: Boat/Canoe, Glute Bridge, Elbow Plank ANNOUNCEMENTS: savage race COT: YHC took us out
Blakeovery
Date: 2024-04-22 AO: run Q: frasier PAX: bunker, hairball, Hippie, Kielbasa, Polly, tuck, wingman, Goonie Nip Brexit Taco Stand FNGs: None COUNT: 12
WARMUP: THE THANG: we had three do the preview run for hit the bricks. The rest of us wandered through Ballantyne. Great group +2 dogs, Huck and Charlie. MARY: ANNOUNCEMENTS: Nunn, we need something new on the books. COT:
WARMUP: THE THANG: we had three do the preview run for hit the bricks. The rest of us wandered through Ballantyne. Great group +2 dogs, Huck and Charlie. MARY: ANNOUNCEMENTS: Nunn, we need something new on the books. COT:
Week 7 Session 3 was NOT the ‘easy grip’ workout
Date: 2024-04-20 AO: olympus Q: Krzyzewski PAX: The Worm, Wabbit, voodoo, mighty_mite, ickey_shuffle, Loogie FNGs: None COUNT: 7 Seven pax woke up and chose to get better this morning. Though the gloom was thick and muggy, the mumblechatter kept things light – we covered new cars, the transfer portal, and the perils of getting food ‘Indian hot’ on a Friday night. Best of all, like a guest celebrity appearance, Loogie posted today. If you’ve ever been in a fraternity, this was the equivalent of having an ‘old bro’, about whom, you’ve heard multiple tales – with some reaching legend status, come back into town. Great to meet the infamous Loogie, but YHC just feels bad the weinke started off with 100 presses – not great for a recovering shoulder. Nevertheless, let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Ze Presses! (5 sets) – Single presses (1x/2x/3x ascending ladder, alternating e/s) – Single Presses (4x e/s) 2) Ze Swings! (16 min EMOM) – 1-handed “heavy” swings (10x) 3) Ze Carries! (4 sets) – Farmer’s carries w/ heavy bells (90 sec) 4) Ze Lunges! (2 sets) – Single racked lunges 20 paces MARY: Potpourri of Mary-ish things: – SLDL (8x e/s) – Anchored leg raises (10x) – Glutebridge (45 sec. hold) ANNOUNCEMENTS: – Get your ruck sacks ready for Brew Ruck on 5/25 – Unleash your inner savage at the Savage Race in June – Drain any gently used or unneeded blood at the Blood Drive coming soon COT: Area-man and former kettlebell enthusiast, MARTA, led the COT and took the joint (4/20 pun!) Olympus/Rock pax out in prayer