It happened
Date: 2024-11-13 AO: stonehenge Q: teddyf3 PAX: lex_luthor, wildturkey, ToeJam, Roulette, Cheese Curd, Kyle FNGs: 1 Kyle COUNT: 8 WARMUP: we ran
THE THANG: lots of merkins in the first 20 mins We ran any much more, more merkins. We ran home
MARY: got a bunch in
ANNOUNCEMENTS: yep COT: definetily happened
THE THANG: lots of merkins in the first 20 mins We ran any much more, more merkins. We ran home
MARY: got a bunch in
ANNOUNCEMENTS: yep COT: definetily happened
Get-Ups and Butpees
Date: 2024-11-13 AO: sacs Q: Cheese Curd PAX: Roulette, wildturkey, Starch FNGs: None COUNT: 4 WARMUP: 1 lap around the track
THE THANG: WOD #1- Time Fuse- 50 of each of the following exercises, when completed, move on to the next. Every 2 mins 5 burpees. -50 Turkish Get Ups -50 Should to ground -50 Squats -50 Clean and Throws
1 lap
WOD #2 -10 bag throws (between leg) -10 bag deadlifts -10 Squats -10 Push up pull through -20 cross lateral shoulders -20 lunges
Walk back to top lot
MARY: 3 mins of sandbag Mary ANNOUNCEMENTS: blood drive/ Xmas party COT: YHC with the take out -starch was getting after it today, we all chased his lead…time to amp up that sandbag -turkey was in his zone, just silently getting it done -Roulette is spicy in the morning! And again, just getting after it
Hard work put in by all. Turkish getups suck and I have no idea how many burpees were completed.
THE THANG: WOD #1- Time Fuse- 50 of each of the following exercises, when completed, move on to the next. Every 2 mins 5 burpees. -50 Turkish Get Ups -50 Should to ground -50 Squats -50 Clean and Throws
1 lap
WOD #2 -10 bag throws (between leg) -10 bag deadlifts -10 Squats -10 Push up pull through -20 cross lateral shoulders -20 lunges
Walk back to top lot
MARY: 3 mins of sandbag Mary ANNOUNCEMENTS: blood drive/ Xmas party COT: YHC with the take out -starch was getting after it today, we all chased his lead…time to amp up that sandbag -turkey was in his zone, just silently getting it done -Roulette is spicy in the morning! And again, just getting after it
Hard work put in by all. Turkish getups suck and I have no idea how many burpees were completed.
AMPed Up
Date: 2024-11-12 AO: bagpipe Q: Starch PAX: jbazow, wildturkey, Roulette, SweetWater, Hawkeye FNGs: None COUNT: 6 WARMUP: Mosey to the courtyard hotel parking lot Side shuttle hops Windmill Mountain climbers Merkins Runners stretch Calf stretch
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
THE THANG: Mosey to the Campbell’s parking lot 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head to the AMP and get in some monkey humpers on the way.
Repeat 3 times Up: 15 box jumps 15 dips 15 squats 15 derkins
Down: 15 step downs 15 incline merkinsh 15 Bulgarian split squats 15 flutters
Start back toward launch. At the bridge on Upper Ave, do some lunges and bear crawls. At the light, we plank and get in some mountain climbers.
MARY: Stop at the chase bank parking lot for some Mary: 20 American hammers 20 LBCs 20 box cutters 20 heels to heaven
Head back to launch for Freddie Mercuries and then time was up
ANNOUNCEMENTS: Jingle Bell run 11/23 – participate and/or donate Mountain biking shirt order is live – talk to bratwurst for details
COT: YHC took us out
leading from the six
Date: 2024-11-12 AO: fast-twitch Q: hoover PAX: Benny, Alf, hopper, ductwork, turkey_leg, Mr Brady FNGs: None COUNT: 7, actually 8 with Voodoo at COT A magnificent seven thought the cooler temps would be ideal for a run this morning. And they were mostly right, cooler temps were ideal but no it’s never ideal weather for a run. Most of us tolerate running in the name of fitness and with the passing thought that it will help them get in shape or at the very least maintain a shape. Like round. That’s the shape YHC is in.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.
With most of the races run this year, except Charlotte and Kiawah, it was a motley crew of regulars. Some of us (one actually) were fresh off that NYC marathon / Jamaican honeymoon “high”. Pun intended. The rest of us were slogging through the usual work-week grind asking questions like, “is it really only Tuesday? Did Geraldo actually HC?”
THE THANG: Climb the hill and head to Raintree. Make a left in Raintree and run to the stop sign. A solid warmup that the pax appreciated by providing ample feedback. Said feedback was ignored.
There were three routes planned from the intersection. Out and back to Providence, out and back through Arbourgate Meadows, and a final loop of 4 mile creek to Whitethorne, ala Ghostrunner 6 mile reverse route. That last one was a big hit. Again, pax provided plenty of feedback. And again it was ignored.
On the way back to launch, someone mentioned a Smokerise chaser. YHC was glad to oblige, but we were running out of time. Total mileage ~5.5 miles. Voodoo was waiting for us, having not done any of the work but still wanting credit in the Slackblast.
Thanks to the pax for circling back and picking up the six. As Mr Brady pointed out, this engine was built for endurance not speed.
MARY: pax did some while waiting for the Q to catch-up.
ANNOUNCEMENTS: Geraldo (who it turns out rescinded his HC this morning) is hosting the Area 51 holiday gathering. Sign-up, bring the M, bring an appletizer.
The Worm is home. Please pray for a quick recovery, his tequila habit would appreciate it.
COT: Site chaplain, Ductwork earned his paycheck again this week.
Chapter 8 – Doesn’t Christianity Denigrate Women?
Date: 2024-11-12 AO: 3rdf-timekeeper Q: bratwurst PAX: Gump, tigerrag, citgo, soft_pretzel FNGs: None COUNT: 5 A Helper is not a nice to have, it’s a MUST in a covenant relationship if it’s to work. A Helper (the woman in Gen 2:18) is the same language as God for the nation of Israel – a shield, a rescuer, a supporter, the upholder.
Jesus elevated women above societal norms as witnesses, as moral examples (in some cases over men), and as disciples.
For us men, we have a responsibility to act towards our wife as Jesus Christ: give yourself, suffer for her, putting her needs above your own, sacrifice everything!
The way you enter marriage is the way you enter into a relationship with God through Jesus Christ – enter flat on your face, coming to the table with no rights.
Looking for a leader next week! bratwurst will not be able to attend.
Jesus elevated women above societal norms as witnesses, as moral examples (in some cases over men), and as disciples.
For us men, we have a responsibility to act towards our wife as Jesus Christ: give yourself, suffer for her, putting her needs above your own, sacrifice everything!
The way you enter marriage is the way you enter into a relationship with God through Jesus Christ – enter flat on your face, coming to the table with no rights.
Looking for a leader next week! bratwurst will not be able to attend.
60/90/120 Anaerobic Wk 2
Date: 2024-11-12 AO: swift Q: Wolverine PAX: Gump, bratwurst, Hippie, soft_pretzel, teddyf3, citgo FNGs: None COUNT: 7 WARMUP: 1 mi to greenway w dynamic stretching THE THANG: 1:00m on/ 1:40 off, 1;30 on/2:30off, 2:00min on/3:30 off Rinse and repeat above 3 x MARY: CD back to COT ANNOUNCEMENTS: COT:
In No Man’s Land
Date: 2024-11-11 AO: dmz Q: Cheese Curd PAX: Cheese Curd, Lobsta, Pea Shooter FNGs: None COUNT: 7 WARMUP: run to the school doing a variety of merkins and squats at every driveway on the right 10 of each
At the school, SSH, IW and merkin stretch
THE THANG: 2 rounds of 15 dips, 10 derkins, 10 inclines (totally forgot step ups) run to the school and back between rounds
Bunch of marry
Run to the speed bumps- 15 divebomb merkins
Run to the church
On the wall, 2 rounds of Mak-tar-hi (ignore spelling) and then bunny hops using the walls
Head to the center area, 15 dip, 10 merkins, 10 declines, 10 burpees / run around church and backpedal up. 2 round 25 dips, merkins, declines and burpees. Another lap and backpedal to the cinderblocks
Curls, press, tricep, overhead press, squat, flutter press, high pulls, curls, highpulls, triceps, squats and… DONE.
Put blocks back and head home
MARY: got in plenty ANNOUNCEMENTS: Xmas party Dec 8th and blood drive COT: YHC took us out. Metro boys happy to have a few new exercises to choose from. Overall a good morning beatdown!
At the school, SSH, IW and merkin stretch
THE THANG: 2 rounds of 15 dips, 10 derkins, 10 inclines (totally forgot step ups) run to the school and back between rounds
Bunch of marry
Run to the speed bumps- 15 divebomb merkins
Run to the church
On the wall, 2 rounds of Mak-tar-hi (ignore spelling) and then bunny hops using the walls
Head to the center area, 15 dip, 10 merkins, 10 declines, 10 burpees / run around church and backpedal up. 2 round 25 dips, merkins, declines and burpees. Another lap and backpedal to the cinderblocks
Curls, press, tricep, overhead press, squat, flutter press, high pulls, curls, highpulls, triceps, squats and… DONE.
Put blocks back and head home
MARY: got in plenty ANNOUNCEMENTS: Xmas party Dec 8th and blood drive COT: YHC took us out. Metro boys happy to have a few new exercises to choose from. Overall a good morning beatdown!
Three for 5
Date: 2024-11-11 AO: blakovery Q: bunker PAX: Polly, Dosey Doe FNGs: None COUNT: 3 WARMUP: Driving to the workout THE THANG: We ran 5 miles and no one got lost…no matter how hard Dosey Do tried to get us lost. MARY: ANNOUNCEMENTS: Running is fun COT:
Elevens
Date: 2024-11-11 AO: firestarter Q: Palmolive PAX: kirby, Franky, Point Break FNGs: None COUNT: 4 Set my alarm for 5:15 when I thought it was 5, so came in hot with a cool whiteboard to bring the pain.
WARMUP: No time. Get right to it.
THE THANG: The goal was to finish eleven 11s…clearly not possibly, but we sure tried and completed 8 rounds. See the pic for the deets.
MARY: There was a lot.
ANNOUNCEMENTS: VQ for Snake Eyes this Saturday at Da Vinci. Be there!
COT: Thoughts and prayers for Worm and those that served to protect our freedoms.
WARMUP: No time. Get right to it.
THE THANG: The goal was to finish eleven 11s…clearly not possibly, but we sure tried and completed 8 rounds. See the pic for the deets.
MARY: There was a lot.
ANNOUNCEMENTS: VQ for Snake Eyes this Saturday at Da Vinci. Be there!
COT: Thoughts and prayers for Worm and those that served to protect our freedoms.
Backblast! Wait…someone let Floyd Q???
Date: 2024-11-11 AO: swole Q: Floyd PAX: flipper, grave_dancer, ickey_shuffle, Uncle Leo, voodoo, Unplugged FNGs: None COUNT: 7 WARMUP: With perfect weather, a rousing start to the day with DANGER ZONE (SSH with Squat each time “Danger Zone” hits….cut short because of grumbling from the PAX and wow, who knew that song was so long). We quickly buzzed the tower with some ARM CIRCLES and finished with a GROUND POUNDER with a single bell.
Mumblechatter about flipper’s Kenny Loggins playlist at meathead.
THE THANG: Total Body Tension Week 3
1 Clean, Presses laddering up to 7, 1 Squat, 1 Renegade Row w/ Merkhin
1st Workout of the Week called for 100 Swings, 5 sets of 20.
Finished off with double carries: Suitcase, Single Rack (l/r). Waiter (l/r), Waiter (double). Each was topped off with a LUNGE WORM in honor of The Worm, who powered us onward through the gloom in spirit.
MARY: American Hammer 60 secs.
ANNOUNCEMENTS: Save the Date Christmas Party. Dec 8th at Geraldo’s House. Spouses invited.
COT: The Worm recovery from surgery. Floyd’s family friend Howard who passed away last night.
Mumblechatter about flipper’s Kenny Loggins playlist at meathead.
THE THANG: Total Body Tension Week 3
1 Clean, Presses laddering up to 7, 1 Squat, 1 Renegade Row w/ Merkhin
1st Workout of the Week called for 100 Swings, 5 sets of 20.
Finished off with double carries: Suitcase, Single Rack (l/r). Waiter (l/r), Waiter (double). Each was topped off with a LUNGE WORM in honor of The Worm, who powered us onward through the gloom in spirit.
MARY: American Hammer 60 secs.
ANNOUNCEMENTS: Save the Date Christmas Party. Dec 8th at Geraldo’s House. Spouses invited.
COT: The Worm recovery from surgery. Floyd’s family friend Howard who passed away last night.