Christmas Trap music is a must

Christmas Trap music is a must

Date: 2023-11-28 AO: bagpipe Q: Spitball PAX: Rousey, Carny, wildturkey, picasso FNGs: None COUNT: 5 WARMUP: normal warmup THE THANG: Triple nickel up Einstein bagel hill Diamond merkins at bottom wide merkins at the top
Mosey to rock pile near pond Leg/ab circuit. 2 rounds with coupon lap around pond in between Round 1 45 sec each Round 2 30 seconds Squats/flutter RDL/ big boys Squat Thruster/ Freddie Mercury Lunges/ heels to heaven Pulse squats/ LBC
One final lap around the pond stopping at patios Patio 1: 15 derkins and 15 dips Patio 2: 15 incline merkins and 15 dips
MARY: none ANNOUNCEMENTS: holiday party and race. Forgive me I forget the dates. COT:prayers for the two mentioned battling cancer

Swift

Date: 2023-11-28 AO: run Q: fleetwood PAX: bratwurst, flipper, frasier, citgo, Wolverine, voodoo, soft_pretzel, haggis, retread, kirby, Gump, Gold Digger FNGs: None COUNT: 13
WARMUP: Head out with a few stragglers toward Ballantyne Corp Pl. Followed by some Dynamic, continued to BC. THE THANG: A Fartlek 6miler. 3min 5k with a 3min tempo recovery. With the exception of gold digger going rogue and meeting Kirby halfway through, Everyone stayed pretty tight in this cold weather as we turned back to pick up the six at each interval. MARY: ANNOUNCEMENTS: orange whips Christmas party.. Madison’s charity 5k COT: somebody

There be coyotes out there

Date: 2023-11-28 AO: chubby-hubby Q: baracus PAX: baracus, Broken Arrow, Full House, grasshopper, Orange Whip, Spammer FNGs: None COUNT: 6 WARMUP: Wasn’t one (unless I count what I did at home)
THE THANG: We ran out, and then back. YHC suffered the entire time and wondered if the heckling coyotes were eyeing me like wounded prey, but I made it back. Grasshopper got in a pre-run of a couple miles and then some Horsey Hills after – impressive! Full House bragged about his teams Tangerine Cup Championship, even though his captain was clearly in on the fix. 😂 I have know idea what else was discussed after I fell woefully behind, but I’m sure it was great.
MARY: didn’t happen
ANNOUNCEMENTS: Come visit Carmel Baptist on Christmas Eve – services at 9am, 11am, and 1pm
COT: Orange Whip took us out

Leave no man behind..even if they are late

Date: 2023-11-27 AO: firestarter Q: Rudy PAX: one star, Rudy, Point Break, Tanyatine FNGs: None COUNT: 4 WARMUP: mosey to behind target, stretches THE THANG: mosey to coupon pile. Triple nickel- Blockees and Merkins, run length of target side road. Mosey to steps- 3 rounds P1 up and over stairs, P2 step ups. Mosey to playground. p1 20 supines, 20 Derkins, P2 runs lap, next round 15 reps MARY: 20 lbc’s with 30 seconds left ANNOUNCEMENTS: COT:one star took us out

There’s a track?!

Date: 2023-11-27 AO: swole Q: mighty_mite PAX: flipper, Uncle Leo, The Worm FNGs: None COUNT: 4 YHC arrived to see Flipper and Uncle Leo waiting in the parking lot. Uncle had 3 bells. Flipper had none. I reminded him Swole is a kettlebell workout so he borrowed one. WARMUP: IW 10 swings Windmill 10 swings arm circles 10 swings senovial(sp?) stretches 10 swings prying squat 10 swings
THE THANG: Take a lighter bell and head down to the track 10 man makers, 10 pull ups X 3 30 lunges to 1st corner of track 20 presses along 2nd stretch, start with 10 swings and add 5 more at each light fixture until next corner 20 more presses 15 more lunges to next corner 1 minute of teabag 10 presses 15 more lunges to beginning corner 10 presses 10 merkins, 10 pullups X2 Go back to parking lot for 3 min of mary
MARY: 1 min eaxh of plank, hollow body, bridge ANNOUNCEMENTS: Holiday Party Dec 17 COT:

Blakeovery

Date: 2023-11-27 AO: run Q: frasier PAX: bratwurst, bunker, Dosey Doe, gumbo, hairball, jrr_tolkien, Polly, tuck, wingman FNGs: None COUNT: 10 WARMUP: THE THANG: we once again ran a new route with a no drop policy. MARY: ANNOUNCEMENTS: if you have any old bikes laying around, please get them to bratwurst by next weekend. COT:

Lazy Saturday

Date: 2023-11-25 AO: davinci Q: Palmolive PAX: C3P0 FNGs: None COUNT: 2 Just when I thought it was time to throw in the towel, in comes C3PO on his silver robo steed (Prius hybrid). And let’s mosey.
WARMUP: One legged burpees, potato pickers, runners stretch, pull ups, negative merkins, and a few others.
THE THANG: Head to Target for cinder blocks and a round of Murder Hornets (10 yards of murder bunnies, 10 blockees, 5 lunges, 10 BBSs with blocks…do three times then bear crawl and push the block back to start).
Ditch the blocks, loop around Target and to the stairs. 15 CDDs and 50 Johnny Dramas at the bottom and top of each set of stairs (4x total). Head back to launch.
MARY: Bennifers, American Hammers, box cutters, high/low boats, Freddie mercs
ANNOUNCEMENTS: Open Q spots at Da Vinci!!!
COT: More like a duo.

Black Friday…on a Saturday

Date: 2023-11-25 AO: olympus Q: Krzyzewski PAX: The Worm, flipper FNGs: None COUNT: 3 Oddly enough, and YHC looked this up, when Satan tempted Jesus in the desert, he didn’t test him to post to a workout on a cold morning following an absolute gorging of oneself on turkey leftovers. As YHC was greeted by his alarm this morning, honestly, he thought that seems like it would have been a slam dunk. To that end, if YHC hadn’t already drafted the weinke and tossed together a playlist (sidebar: congrats to Flipper for guessing the theme by the second song) he may have succumb to the allure of the fartsack this morning. Yes, temptation was high, but greatness was nigh as three pax took iron spheres to the pavement this morning. Plenty of mumblechatter regarding Thanksgiving tales, turkey cooking victories, tequila smuggling tips, and the best hot sauces for chili. Also, although moving at a gentlemen’s pace, we covered a lot of ground and got in the required lunges and presses…and then some. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x 1-handed swings (e/s), 10x slingshots (e/w) THE THANG: 1) Complex A (5 sets) – Clean & 3x presses (e/s) – Thrusters (2x e/s) 2) Pelosi Ladder 3) Complex B (5 sets) – Reverse lunge (6x e/s) – Lawnmower (6x e/s) 4) Carries Complex (suitcase or rack carry then the below exercise and then carry back; 1 set suitcase – 5x down/back and 1 set rack – 5x down/back) – Goblet squats (8x) – Snatches (3x e/s) – Transformer squats (5x e/s) – Voodoo complex (1x e/s) – Swings (15x) 5) Complex C (4 min EMOM) – Minute A: Clean & press (3x e/s) – Minute B: ‘Squat Swings’ 10x 6) Complex D (2 sets) – Louganis (10x) – Lie on back and hinge up legs (10x) MARY: Complex D was kind of Mary? ANNOUNCEMENTS: – Holiday bonanza on 12/17…unsubstantiated rumors about a tequila EMOM, we’ll see! – Shoutout to MARTA for completing a remote KB workout this morning – keep the pump strong, brother! – Memento mori – enjoy the weekend and time with family, dear pax, for it all ends much too quickly COT: Met up with the fine pax of The Rock and went out as a crew

Bunkers hood

Date: 2023-11-25 AO: run Q: HazMat PAX: Dosey Doe, bunker, das_boot, turkey_leg, Kielbasa FNGs: None COUNT: 6 WARMUP: some mikes THE THANG: 10 miles MARY: ANNOUNCEMENTS: bikes and parties COT:happy Turkey day

Bunkers hood

Date: 2023-11-25 AO: run Q: HazMat PAX: Dosey Doe, bunker, das_boot, turkey_leg, Kielbasa FNGs: None COUNT: 6 WARMUP: some mikes THE THANG: 10 miles MARY: ANNOUNCEMENTS: bikes and parties COT:happy Turkey day