Two Pairs of Bells vs. A Pair of Pax
Date: 2024-11-30 AO: olympus Q: Krzyzewski PAX: flipper FNGs: None COUNT: 2 As YHC’s M often reminds him, YHC may have spoken too soon in the pre-blast about looking like a psycho swing bells solo in public. Luckily, Flipper came through and posted, which helped delay any official evidence of YHC’s insanity. What was truly crazy today, however, was building up to the 8x ladder on double presses. The official count was 64x double presses, but YHC’s deltoids could have sworn it was north of that. Speaking of north and crazy (incredible segue), we saw two separate flying V’s of geese headed North during the workout. Between that and the stoic hawk sitting atop a light post for the duration of the beatdown, there were some odd omens this morning. Overall, solid beatdown and appreciate Flipper’s mumblechatter as we worked through it. Join us next week for the last week of Total Tension. In the meantime, let’s get into the recap of this week… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Presses to 8x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 4) Five X Five (2 sets) – Lawnmower (5x e/s) – Merkins (5x) – Snatches (5x e/s; YHC nearly lost a bell the first time through – not used to wearing gloves with fingers!) 5) Hingey/Lunge Thing (2 sets) – SLDL (8x e/s) – Reverse lunge (5x e/s; one time suitcase and one time racked) 6) Carries, carries, carries! – Double bells in a variety of manners – some shrugs too for good measure MARY: Just enough time for a 1 min. +/- plank ANNOUNCEMENTS: – Holiday party next Sunday – see Slack for details – Prayers for The Worm for recovery and healing – Enormous gratitude for all our brothers – lift up prayers for those hurting silently COT: Joined the pax of The Rock, including 3(!) FNGs – hope to see 8 Mile, Cadet, and Binford out again.
(Turkey) Leg Ladder
Date: 2024-11-30 AO: davinci Q: Palmolive PAX: Odd Job, Roulette FNGs: None COUNT: 3 The A team brought their A game today. Roulette’s always got energy that forces you to match it and Odd Job pushes you to move even when your body is a bag of slow bones.
It wasn’t cold for long and other than the warm up burpees, proud to say that we did our best to keep the upper bodies of new born fawns.
WARMUP: Mosey to Wells Fargo and knock out 10 burpees before starting the ladder.
THE THANG: You know the drill…run from place to place and climb up the ladder at every stop.
5 monkey humpers; 10 pistol squats (5 per side); 15 jump squats; 20 Bulgarian split squats (10 per side); 25 high knees; 30 Bonnie Blairs (15 per side); 35 Johnny dramas; 40 one leg dead lifts (with rocks, 20 per side); 45 low slow squats. No time for 50 which was just air humpers…our legs were roasted by the end.
Totals (for anyone counting):
45 monkey humpers 80 pistol squats (40 per leg…horrible idea) 105 jump squats 120 Bulgarian split squats (60 per leg) 125 high knees (honestly, who cares) 120 Bonnie Blair’s (60 per leg…it’s a jumping lunge, not a speed skater) 105 Johnny Dramas 80 Romanian dead lifts (with rock/bricks…40 per leg) 45 low slow squats (which doesn’t sound like a lot until it’s at the end of the above weinke)
MARY: No time, and not legs.
ANNOUNCEMENTS: Saber tooth on Q at Da Vinci next week. Come out and support!
COT: PaperJam took us out with reminders of gratitude.
It wasn’t cold for long and other than the warm up burpees, proud to say that we did our best to keep the upper bodies of new born fawns.
WARMUP: Mosey to Wells Fargo and knock out 10 burpees before starting the ladder.
THE THANG: You know the drill…run from place to place and climb up the ladder at every stop.
5 monkey humpers; 10 pistol squats (5 per side); 15 jump squats; 20 Bulgarian split squats (10 per side); 25 high knees; 30 Bonnie Blairs (15 per side); 35 Johnny dramas; 40 one leg dead lifts (with rocks, 20 per side); 45 low slow squats. No time for 50 which was just air humpers…our legs were roasted by the end.
Totals (for anyone counting):
45 monkey humpers 80 pistol squats (40 per leg…horrible idea) 105 jump squats 120 Bulgarian split squats (60 per leg) 125 high knees (honestly, who cares) 120 Bonnie Blair’s (60 per leg…it’s a jumping lunge, not a speed skater) 105 Johnny Dramas 80 Romanian dead lifts (with rock/bricks…40 per leg) 45 low slow squats (which doesn’t sound like a lot until it’s at the end of the above weinke)
MARY: No time, and not legs.
ANNOUNCEMENTS: Saber tooth on Q at Da Vinci next week. Come out and support!
COT: PaperJam took us out with reminders of gratitude.
Double D’s out n back
Date: 2024-11-29 AO: mountain-goat Q: Insomniac PAX: fleetwood, Mayflower, Tatum FNGs: None COUNT: 3
WARMUP: none THE THANG: With no other MG regulars in sight an out n’ back was decided to Dunkin and back. Continued a little past Rae Rd up Colony, then 180° Mayflower and dog Tatum led the small pack. Lost Insomniac at some point. All were back together by the time we got back to Strawberry, finishing at SCMS. Coffeteria to follow. MARY: n/a ANNOUNCEMENTS: COT:
WARMUP: none THE THANG: With no other MG regulars in sight an out n’ back was decided to Dunkin and back. Continued a little past Rae Rd up Colony, then 180° Mayflower and dog Tatum led the small pack. Lost Insomniac at some point. All were back together by the time we got back to Strawberry, finishing at SCMS. Coffeteria to follow. MARY: n/a ANNOUNCEMENTS: COT:
Pax Choice
Date: 2024-11-29 AO: sacs Q: hoover PAX: Cheese Curd, Starch, Roulette FNGs: None COUNT: 4 WARMUP: we doing a workout or going to the see meatheads?
Workout out it is.. load up, head to Davie Park
THE THANG: 4 corner: 5 thrusters in the middle, farmer carry to the corner. Corner exercises: overhead press, squats, deadlifts, rows, farmer carry back – 4 rounds head home
MARY: not today
ANNOUNCEMENTS: be thankful and a good person!
COT: nothing more than blood drive and Xmas party
Workout out it is.. load up, head to Davie Park
THE THANG: 4 corner: 5 thrusters in the middle, farmer carry to the corner. Corner exercises: overhead press, squats, deadlifts, rows, farmer carry back – 4 rounds head home
MARY: not today
ANNOUNCEMENTS: be thankful and a good person!
COT: nothing more than blood drive and Xmas party
Insert Unhappy Face Here
Date: 2024-11-29 AO: _area-51 Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 1 WARMUP: run around the lot waiting for someone, anyone. SSH, IW and Merkin around the world
THE THANG: head to the track- one warm up lap. Than Each lap: 1 10 count burpee: 1 legged and regular Up and down full length of stairs Sprint back half of track Breathing crawl 50m/ crab walk 50 Backwards walk up big hill/ 10 monkey humpers Few more laps and abs to finish
MARY: full ab set during 7 nation army song
ANNOUNCEMENTS: nope COT: I did a great job today, pax were pretty quiet, seriously, shout out to the Q today.
In all honesty I am surprised that I did the workout. I actually only intended to do 1 Circut, but did 2 and then ran back to the car…but knew I would be disappointed, so ran back and finished the 3 loop.
THE THANG: head to the track- one warm up lap. Than Each lap: 1 10 count burpee: 1 legged and regular Up and down full length of stairs Sprint back half of track Breathing crawl 50m/ crab walk 50 Backwards walk up big hill/ 10 monkey humpers Few more laps and abs to finish
MARY: full ab set during 7 nation army song
ANNOUNCEMENTS: nope COT: I did a great job today, pax were pretty quiet, seriously, shout out to the Q today.
In all honesty I am surprised that I did the workout. I actually only intended to do 1 Circut, but did 2 and then ran back to the car…but knew I would be disappointed, so ran back and finished the 3 loop.
old fashioned beat down
Date: 2024-11-27 AO: the-maul Q: patent_pending PAX: wingman, SweetWater, super trooper FNGs: None COUNT: 4 Straight killed it today!
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Core day
Date: 2024-11-27 AO: wamrap Q: mcgee PAX: mcgee, Alf, Orange Whip, Mile High, O’Tannenbaum FNGs: None COUNT: 5 McGee wanted to work on his 6 pack right before he stuffs his gut with turkey, gravy, and all the trimmings. He tried to bring back Double E’s nonsense in high volume core work and was successful. We also did a bunch of obligatory WAMRAP burpees.
O Taggart (and Udder), where art thou?
Date: 2024-11-27 AO: meathead Q: voodoo PAX: flipper, Unplugged, voodoo FNGs: None COUNT: 3 3 pax posted for the last pre-Thanksgiving edition of Meathead this morning. It was a cool, crisp morning and squats were on the menu.
WARMUP: standard fare, like a nice garden salad – SSH x 20 IC – 5 swings e/s – IW x 15 IC – 5 high pulls e/s – Sharon Towers x 10 IC (Flipper tried to skip 8, but we wouldn’t let him) – 5 snatches e/s – Prying squats
THE THANG: Workout 2 of Week 5 of the Total Tension KB Program. This is like the turkey and cranberry and stuffing portion of the workout. This is what you’re really there for.
Clean/press/squat/renegade row – all with doubles Start with 1 rep of each exercise, then increase the squats by 1 each round until you hit 8, then come back down by 1 each round until you’re back to doing 1 rep of each exercise
Udder sent the Q a link to a KB complex yesterday so we decided to give it a shot. This was like when your aunt shows up with something weird like kale and the polite thing to do is to eat it and smile
– 4 lawnmowers e/s – 12 swings – 10 goblet squats – 4 snatches e/s – 4 seesaw lunges e/s (lunge forward then back = 1 rep) – 6 deck squats – we aborted these and did more goblets – 4 2-handed push press
Static holds. This is the side item that you really enjoy, like a nice white mountain roll or some green beans or mashed potatoes.
:20 double overhead/:20 double rack/:20 farmer with shrugs. 1:00 rest then repeato
MARY: I guess that makes this dessert, but it’s not a very satisfying one. Maybe a fruit salad or something?
Hollow body hold until time ran out.
ANNOUNCEMENTS: Get signed up for the Area 51 Christmas Party at Geraldo’s house on 12/8. More details can be found on Slack – look for posts from MARTA.
COT: No Anvil today, so it was just the 3 of us. YHC took us out with prayers for The Worm’s continued healing and for safe travels and for everyone to enjoy some quality family time over the coming days.
WARMUP: standard fare, like a nice garden salad – SSH x 20 IC – 5 swings e/s – IW x 15 IC – 5 high pulls e/s – Sharon Towers x 10 IC (Flipper tried to skip 8, but we wouldn’t let him) – 5 snatches e/s – Prying squats
THE THANG: Workout 2 of Week 5 of the Total Tension KB Program. This is like the turkey and cranberry and stuffing portion of the workout. This is what you’re really there for.
Clean/press/squat/renegade row – all with doubles Start with 1 rep of each exercise, then increase the squats by 1 each round until you hit 8, then come back down by 1 each round until you’re back to doing 1 rep of each exercise
Udder sent the Q a link to a KB complex yesterday so we decided to give it a shot. This was like when your aunt shows up with something weird like kale and the polite thing to do is to eat it and smile
– 4 lawnmowers e/s – 12 swings – 10 goblet squats – 4 snatches e/s – 4 seesaw lunges e/s (lunge forward then back = 1 rep) – 6 deck squats – we aborted these and did more goblets – 4 2-handed push press
Static holds. This is the side item that you really enjoy, like a nice white mountain roll or some green beans or mashed potatoes.
:20 double overhead/:20 double rack/:20 farmer with shrugs. 1:00 rest then repeato
MARY: I guess that makes this dessert, but it’s not a very satisfying one. Maybe a fruit salad or something?
Hollow body hold until time ran out.
ANNOUNCEMENTS: Get signed up for the Area 51 Christmas Party at Geraldo’s house on 12/8. More details can be found on Slack – look for posts from MARTA.
COT: No Anvil today, so it was just the 3 of us. YHC took us out with prayers for The Worm’s continued healing and for safe travels and for everyone to enjoy some quality family time over the coming days.
Was rain in the forecast this morning?
Date: 2024-11-26 AO: skunk-works Q: lex_luthor PAX: Mountain Momma, header, lois, lex_luthor FNGs: None COUNT: 4 WARMUP: couple of light stretches in the parking lot THE THANG: mosey to the tennis courts 5 reps of 5 exercises – ended up doing 6 rounds (30 reps total) Burpees Step Ups Rows Clean and Press Calf Raises
mosey to the turf field 10 reps of 5 exercises – did 3 rounds (30 reps total) High knees Swings Lunges Deadlift Bear Crawl
lap of the track with the kb final 5 minutes lunges and kb swings
MARY: ANNOUNCEMENTS: COT: Keep The Work and Jason in your prayers Have a safe Thanksgiving
mosey to the turf field 10 reps of 5 exercises – did 3 rounds (30 reps total) High knees Swings Lunges Deadlift Bear Crawl
lap of the track with the kb final 5 minutes lunges and kb swings
MARY: ANNOUNCEMENTS: COT: Keep The Work and Jason in your prayers Have a safe Thanksgiving
Thanksgiving meal prep
Date: 2024-11-26 AO: run Q: Wolverine PAX: bratwurst, citgo, fire_hazard, flipper, frasier, jello, midriff, soft_pretzel FNGs: None COUNT: 9 WARMUP: extended WU, dynamic stretching THE THANG: 4 min on 2 min recovery 6x, HR zone 5 target MARY: CD run back to COT ANNOUNCEMENTS: Dec 13 Deck the Halls COT: