Out and Back

Out and Back

Date: 2023-12-19 AO: swift Q: bratwurst PAX: Gold Digger, frasier, bratwurst, Hippie, soft_pretzel, kirby, Gump, midriff, Wolverine FNGs: None COUNT: 9 WARMUP: 0516 – “Jeez, look at the time!” – Rusty Griswold, Christmas Vacation https://youtu.be/fa56AGDELhg?si=_NANfl6UaXoWvUJW&t=7
Warmup mosey down to Rushmore and Harney where we did dynamic warm-up exercises. Even with the temps sub-freezing and a noticeable Northerly wind, these dry streets were free of ice.
THE THANG: (5,4,3), (4,3,2), (2,1) minutes with half recovery. Turn around halfway and push yourself to make it back to start – hard finish! 10k pace target, but PAX pushed more intense to down near VO2Max pace (2mi to 5k effort). Out and Back on Rushmore. Start together on each set.
Midriff found us in the Gloom.
Frasier and Gold Digger banging out the 800s with Frasier joining us on the last sets.
Gump really likes the Cullman Park pond. Not sure if he was looking for a spot to relieve himself, stage the family Xmas card picture, or play with the ducks, but he joined us. Gump pushed really hard on the finishing straights and inspired other PAX including Soft Prezel and YHC to do the same.
Sneaky final 2,1 on the route back to COT. Arrival at COT finally on time this month – 0616.
ANNOUNCEMENTS: 3rd F TimeKeeper on Gratitude and Christmas today.
COT: Gratitude sharing thought from Kirby. 1.2.3 Gratitude!

Fast Twitch Foursome

Date: 2023-12-19 AO: fast-twitch Q: wildturkey PAX: turkey_leg, retread, Benny FNGs: None COUNT: 4 51 to South on Providence, West on High Rd and South on Lancelot aiming for Orthodox Church. Return to Launch by 6:15 am.
Great to be out and just run. Cold, but not hostile temps. Merry Christmas!!

12 (Swole) Days of Christmas

Date: 2023-12-18 AO: swole Q: high_tide PAX: Uncle Leo FNGs: None COUNT: 2 WARMUP: and then there were two pax. Maybe everyone else’s forearms are already swole enough, but we had room for more. No time to waste, we jumped right in. THE THANG: 12 Days of Christmas 1 set of pull-ups (pax choice of reps) 2 loaded carries (to pull-up bars and back) 3 double presses 4 double swings 5 snatches, each side 6 squats (pax choice of goblet or double front) 7 pull overs 8 double floor press (or deep merkins on bells) 9 lawnmower rows, each side 10 walking lunges (pax choice of weighted or not) 11 double cleans 12 explosive merkins
MARY: see day 7 ANNOUNCEMENTS: none COT: Good to see @uncle_leo for some 1:1 first & second F. Hope the back tweak is only minor and temporary. Merry Christmas, all! Aye!

Muschamp Monday at Firestarter

Date: 2023-12-18 AO: firestarter Q: war_eagle , madison, das_boot PAX: war_eagle, madison, das_boot FNGs: None COUNT: 3 3 PAX arrived looking for a beatdown, unfortunately, the Q was not one of them. Starbucks or a workout? Already haven chosen the red pill to get there, the PAX took another and split the Q three ways. The Muschamp Q visits Firestarter!
Solid workout with plenty of variety: quadruple nickel, Kraken burpees, supines, lunges, core, side-to-side, native Supermans, snow angels and Australian snow angels, and much more.
Good times a plenty and it was good to post with guys who aren’t always crossing the same paths.
ANNOUNCEMENTS: The 5k organized by Madison’s 2.0 had to shift to Match at McAlpine Greenway did to their scheduling conflicts. More details to follow and still time to sign up and support the local anti-domestic violence efforts.
COT: War Eagle took us out.

Blakeovery

Date: 2023-12-18 AO: run Q: frasier PAX: bunker, Chopper, fleetwood, hairball, jrr_tolkien, rock_thrill, Odd Job, tuck, wingman FNGs: None COUNT: 10 WARMUP: THE THANG: we jogged around for 5 miles in the search of Christmas lights. The total houses that had their lights on that we passed by was 53. MARY: ANNOUNCEMENTS: no Blakeovary in the next two Mondays. We will see you on January 8. COT:

The run after the Christmas party

Date: 2023-12-18 AO: chubby-hubby Q: Cheese Curd PAX: Spammer FNGs: None COUNT: 2 WARMUP: nope THE THANG: 2.5 miles out and back MARY: nada ANNOUNCEMENTS: nothing COT: Too many drinks last night for the regulars to roll out today. YHC missed the party but Spammer attended. So my theory is 50/50. Either way, great morning for miles.

And the thing that’ll make ’em swing is the carol that you sing…

Date: 2023-12-16 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, Emoji, mighty_mite, Mountain Momma FNGs: None COUNT: 7 Unperturbed by temperatures hovering around freezing, seven pax chose to be better this morning and tackle a nuanced weinke full of Christmas cheer…at least until we battled the squat/carry complex. That one was directly pulled from Krampus’ basket of pain. Nevertheless, spirits were bright and mumblechatter made the rounds. YHC learned that Panthers ticket prices are actually deflationary this year. Good pump this AM and nice to put the squat portion of the non-program program that we’re doing this fall behind us. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Porpoise Complex (5 sets) 2) EMOM Uno (8 mins) – Min. A: Alternating one-handed swings (20x) – Min. B: Clean + press (3x e/s) 3) Squat / Carry Complex (2 sets) 10x/8x/6x/4x/2x squats (alternating b/w goblet and rack each time) with suitcase carries in between 4) Windmills (3 sets; shoutout to Pelosi) – 3x e/s 5) EMOM Dos (9 min) – Min. A: Thrusters (5x) – Min. B: Squat swings (10x) – Min. C: Snatches (2x e/s; YHC misread his own terrible handwriting as this was supposed 4x e/s…oh well, do some extra snatches on your own this week!) 6) Pelosi Ladder 7) Static Holds (4 sets) – Waiter (20 sec.); rack (20 sec.); suitcase (20 sec.); rest (20 sec.) MARY: Slingshots (10x e/w) ANNOUNCEMENTS: – Holiday party tomorrow at 6:30pm at Orange Whip’s abode; The Worm is rumored to be bringing some smooth sipping libations – T-claps to MARTA for preemptively squashing any schedule-related excuses for 2024 blood drives; see his pre-blast as four drives are already on the books and live for sign-ups – Prayers for anyone struggling with a bad case of poison ivy in the winter. Statistically, this is rare, but friends, it does happen COT: The esteemed gentlemen of The Rock greeted us with hand-crafted, artisanal sweat angels and took out the collective group

Eve Eve eagle run 12/16

Date: 2023-12-16 AO: run Q: HazMat PAX: bunker, Chopper, Danger Field, Franky, frasier, hairball, kirby, madison, Odd Job, Sherpa, toolbag, tuck, turkey_leg, jrr_tolkien FNGs: None COUNT: 15 WARMUP: some miles THE THANG: 10 miles MARY: ANNOUNCEMENTS: blood drives coming COT:happy Christmas

To the left, to the left, to the right, to the right

Date: 2023-12-09 AO: davinci Q: das_boot PAX: Palmolive, das_boot FNGs: None COUNT: 2 Low numbers recently at da Vinci and that didn’t change on this drive Saturday but 2 PAX had a good time doing stupid things and catching up. Maybe it’s a “therapy session” workout?
WARMUP: Mosey to Target and this is where 2 guys doing something like the goofball looks really strange.
THE THANG: Lots of side to side movement in the parking lot. Side shuffle down and back, arms high, followed by supines under the shopping cart return. Repeato.
Karaoke down and back followed by incline merkins on the cart return. Repeato.
A squatty side shuffle hug down and back followed by supines, repeato.
Grab a coupon and make our way around behind the Target carrying it in various positions of rifle, close to chest and out front. Hands on ground exercises at each light pole. Throw in some wall get ups, then pole squats along the way.
Back to the original spot for more side to side but way lower with a side shuffle plank walk followed by ab work. Then side shuffle hand release merkins followed by ab work.
Febreze and head to COT just in time for a single Walmart burpee.
MOLESKINE: Light crowd, but we chattered amid the pain, so, sad expected, the cold gloom was not gloomy. Fartsacking? You are needed so come back out!

Deck the Halls, Grinch and a Xmas Miracle mashup

Date: 2023-12-15 AO: centurion Q: Cheese Curd PAX: Emoji, snowflake, Icarus FNGs: None COUNT: 4 WARMUP: rein to the parking deck THE THANG: Deck the Halls with 3 rounds of Stink, Stank, Stunk
Every round we run to the top of the deck, perform 1 of the rounds below, round down the stairs
Round 1 – Stink 10 Burpee’s 20 Hand release merkins 30 LBC 40 Squats 50 Calf raises on the stairs
Round 2- Stank 10 Dive bomb merkins 20 Wide arm merkins 30 Spider-Man’s 40 Lunges 20 per side 50 Flitter 25 per side
Round 3- Stunk 10 Burpees 20 Diamond merkins 30 V-ups 40 Monkey humpers 50 Parker peters
Round 4 Xmas miracle (bonus) 10 Dive bomb merkins 20 shoulder tap 30 Heals to Heaven 40 Mtn climbers 50 SSH
Run down the stairs
MARY: some things to catch our breath
Run home…time for a little more Mary
ANNOUNCEMENTS: Xmas party COT: Our version of Deck the halls and these boys crushed it! Glad I had a 4th round ready Thanks Snow Flake for the take out. Thanks to Emoji for attending 2 Q and SACS this week Thank for Icarus for leading the charge up the ramps today, chasing the 23 yr old Again, thanks to Snow Flake for keeping me on the schedule and Congratulations on your retirement!!

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