Hit Box Convergence

Hit Box Convergence

Date: 2024-04-03 AO: meathead Q: voodoo PAX: The Worm, Unplugged, Uncle Leo, ickey_shuffle, voodoo FNGs: None COUNT: 5 It was a rainy morning, so the Q called for the pax to circle up at the Hot Box. Wet bells don’t work well for anyone. With the SACS pax converging at Anvil today, they also moved to the HotBox to keep their sack dry. We ended up with 9 pax under the roof.
Here’s what we did at Meathead:
WARMUP: SSH x 20 IC 10 swings IW x 15 IC Prying squats Sharon Towers x 10 IC
THE THANG: We’re working our way through the SFG Prep spreadsheet and today was doubles day.
3 sets of 5 single leg deadlifts per side with a single bell 5 :30 waiter holds per side 5 sets of 5 double cleans 5 sets of 5 double front squats
We had a little time left so we did the following: Reverse Pelosi SNATCH ladder – 5 per side, 4 per side, 3 per side, all the way down to 1 per side. Minimize putting the bell down. Ladder to 11 – 10 merkins + 1 lawnmower row per side to 1 merkin + 10 lawnmower rows per side. Most ox ran out of time before completing this.
Thanks to the pax that posted in suboptimal weather this morning. It’s a pain to haul your bells to and from your car and I appreciate you making the effort. It was good to have Unplugged back after some time away. He took a couple of swings of the squats with the 32 kg bells (142 lbs) and was better for it. It was good to spend a little time with our SACS brothers as we shared the shelter to keep our gear dry. The Worm had his back to them, but didn’t smoke them out. Very welcoming.
MARY: Don’t know her. We worked our abs by bracing during the squats.
ANNOUNCEMENTS: Waxhaw trail fest coming up 4/20. Goruck light coming up this Friday or next. Savage Race in June.
COT: Unplugged was fresh off his mission trip and took us out.

Rainy Wamrap

Date: 2024-04-03 AO: wamrap Q: O Tannenbaum , Horsehead PAX: O Tannenbaum, Horsehead FNGs: None COUNT: 2 Wamrap

Change of scenery for SACS

Date: 2024-04-03 AO: anvil Q: Cheese Curd PAX: geraldo, Emoji, Starch FNGs: None COUNT: 4
WARMUP: Starch and YHC left at 5:15 for a ruck, eventually meet up with Geraldo prior to the 5:30 launch
THE THANG: Tabata workout 2 rounds or 55 secs on / 16 seconds off, then 2 rounds of 35 sec on / 10 seconds off. Between rounds we rucked to the light poll x2, the third time we farmer carried
2 rounds listed at each station
Stations by weight 80# sandbag- good mornings / Squats 60# sandbag- bent over rows / glutebridge 40# sandbag- upright rows / curls 40# sandbag- shouldering / over head press 40# sandbag- tricep ext / outward press 53# Sabdbag KB or other KB- swings / goblet squats 30# medicine ball- Slam ball / Russian twists 25# medicine ball- burpees / Thrusters 20# medicine ball- Diamond merkins on ball and overset merkins
MARY: flutter press to finish up ANNOUNCEMENTS: WTF race, GoRuck lite and Savage race COT: thanks to the Meathead crew for taking us out – Where was any of the Anvil pax – Thank you to my SACS crew for coming out, otherwise I may have been solo – Pointbeak will be Q’ing at SACS, can’t wait – Lex Luther would have been proud of the gear workout – Everyone liked my workout discs…I think they were from a kids backyard toy – Thanks to the Meathead crew for sharing the hotbox – Also, I was sad to see a hole in my 50lb simple sandbag. Off to SCARS

No spring break at Fast Twitch

Date: 2024-04-02 AO: fast-twitch Q: retread PAX: Astro (Kyle Kirchhoff), Benny, fleetwood, fletch, retread, Runstopper, turkey_leg FNGs: None COUNT: 7
WARMUP: None this morning. THE THANG: Out and back on Providence to McAlpine Creek Greenway. Pax totaled between 5-7 miles. Astro and TL were on a Boston training mission. MARY: She’s on spring break. ANNOUNCEMENTS: WTF on 4/20. COT: Thanks to Fleetwood for an excellent prayer.

Break for running?

Date: 2024-04-02 AO: swift Q: bratwurst PAX: Wolverine, hairball FNGs: None COUNT: 3 WARMUP: Down the power lines, by AXA, to Rushmore @ Harney. 2 did dynamic exercises while 1 sought quiet place for 💩.
THE THANG: 1 did N x 200m along Rushmore and found a different place for :poop: .
2 did a divinely threshold filled multiple interval fest along Rushmore and the corporate building parking lots.
All cooled down back to COT, where all scattered.

Spring Break Miles

Date: 2024-04-01 AO: blakovery Q: hairball PAX: bunker, Dosey Doe, Kielbasa, hairball FNGs: None COUNT: 4
WARMUP: THE THANG: Frasier on Spring Break this week. Standard 5 mile Monday. No one was dropped. 4 for the 5, 2 with a little extra MARY: ANNOUNCEMENTS: COT:

Perfect Score, only in bowling

Date: 2024-04-01 AO: swole Q: wildturkey PAX: The Worm, voodoo, Uncle Leo FNGs: None COUNT: 4 300 is the perfect score in bowling, but it is no fun with bells.
WARMUP: Side straddle hoos Halos Around the world Prying squats THE THANG: Overhead presses 1,2,3 per side x 4 Swings 10 single arm x 30 Farmer’s carries x 4 MARY: Elbow plank Glute bridge ANNOUNCEMENTS: WTF GoRuck Light April 12 Heavy Mile Rogue fitness challenge Savage Race COT 🙌🔥🤝💪

Kept getting faster

Date: 2024-04-01 AO: chubby-hubby Q: Cheese Curd PAX: Full House FNGs: None COUNT: 2
WARMUP: Brief discussion on hills or flats THE THANG: run 2.5 out and back MARY: who dat ANNOUNCEMENTS: nope COT: thanks for FH leading the prayer, sort and sweet. Safe travels today

Pre Easter miles

Date: 2024-03-30 AO: chicken-run Q: HazMat PAX: Astro (Kyle Kirchhoff), bunker, C3P0, das_boot, Polly, tuck, turkey_leg FNGs: None COUNT: 7
WARMUP: miles THE THANG: miles MARY: more miles ANNOUNCEMENTS: 4/20 WTF COT: coffee

Celebrating women but without HR

Date: 2024-03-30 AO: davinci Q: das_boot PAX: midriff, Franky, Odd Job, das_boot FNGs: None COUNT: 4
WARMUP: Mosey around the parking lot in hopes that Olaf would show up. No such luck.
THE THANG:
To celebrate the last workout of International Women’s Month, YHC went with all female-named exercises:
– Rockette Hillbillies – Little Orphan Annie – Nancy Kerrigans – Ballerina squats – Sister Mary Catherine – Paula Abdul – Supergirl – Rockette curb dips – Rosalita – Rosalita with the clap – Curls for the girls – J-Lo – Merkins – Mama Bearpees – And a few we made up asking the way like the Leah Thomas and the Jane Goodall
MOLESKINE: HR evaluations were handed out, trainings were assigned and promptly ignored, high pitched voices were heard throughout the medical complex. Lots of laughs at da Vinci this morning but that doesn’t mean we didn’t work. The glutes were screaming later and nobody puts Sister Mary Catherine in a corner!
Midriff always brings a positively contagious positive attitude to a workout — who doesn’t love that guy? Odd Job can’t be Canadian, can he? Not that he’s not nice, but are they really that honest? (BTW, if you work for him, don’t be a hoser or you’re a goner.) And Franky brings the laughs that really kick off the fun in the workout. Small group at da Vinci this Saturday, but it was entertaining and we worked.

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