Monthly Archive December 2024

Bad Ideas for a Monday

Date: 2024-12-16 AO: swole Q: flipper PAX: Uncle Leo, ickey_shuffle, Floyd, voodoo, The Worm, flipper FNGs: None COUNT: 6 As pre-blasted, with no spreadsheet providing guidance, the PAX were completely unprotected from YHC’s particularly deviant sensibilities. Prior to yesterday, the plan was going to be very upper body focused (soccer arm prevention ftw), but then instagram’s algorithm stepped in to really much things up. Spoiler alert, avoid influencer published complexes unless you’re really good at awkward movements…
WARMUP: SSH, IW, Around the world, Prying Squat, Worm-Inspired Synovials THE THANG:
KingKong complex – Gorilla Row, Gorilla Clean, SeeSaw Press, Gorilla Snatch, renegade row. We did that 1x, 2x, 3x, 3x, 2x, 1x
Heavy Bell work: swing, high pull, overhead press, squat. Did that 1x 2x then 2 of each, then 3x, then 3 of each, then 4x , then 4 of each…. Then back down to one.
Porpoise Complex two times through
Heavy marches in cadence to 10, right and left rack, then right and left farmer.
MARY: minute of elbow plank ANNOUNCEMENTS: n/a COT: So grateful to have TheWorm back in the gloom with us today, YHC took us out

The search continues

Date: 2024-12-16 AO: run Q: frasier PAX: bunker, Hippie, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: we kept up with the theme of looking for Christmas lights. We only found 58 houses, but several of them were very impressive. MARY: ANNOUNCEMENTS: hope to see a lot more out next Monday at 5:15. We will hopefully get into triple digits. Regular time with coffee to follow at Starbucks if you want. COT:

No running today

Date: 2024-12-16 AO: firestarter Q: Cheese Curd PAX: wildturkey, Roulette, Hawkeye, madison, Starch, transporter FNGs: None COUNT: 9 Pros here today… they know the drill.
Run to the target parking lot for some SSH, IW, 1 legged burpees and just like that we lose Transporter to the gas station. Jog to the gas station for around the work Merkins, squats and Monkey humpers when Transporter rejoined us.
Grab some blocks (just enough)
4 – 3 rep station of various exercises 10 exercise per. After 2 rounds we run to the end of the lot, something we ran back, other times we stopped to do an excessive amount of Marry 1) curls, shoulder to shoulder, sit up press 2) burpees (1 time with a press/ the other jump over), thruster, lung 3) deadlift, bent over row, over head press 4) upright row, push press (shake the baby) and squats.
Run back to Jennie’s, 20 dips, 20 total step ups, 10 decline, 10 incline. 1 lap around the building and repeat
Jay-lows los to finish it off
YHC took us out
Congradulations to Starch, Wild Turkey and Roulette for completing and telling stories from the weekend.
Good seeing this crew. Site Q told me at 5:18, he was skipping :slightly_frowning_face: .

Cold Kettlebell R&D

Date: 2024-12-14 AO: olympus Q: Krzyzewski PAX: voodoo, taggart, Unplugged, Emoji, ickey_shuffle, The Worm, Floyd, Omaha, Sweetchuck FNGs: None COUNT: 10 Although the allure of the fartsack was as strong as its aroma this frigid morn, ten pax chose discomfort and got better. Awesome to have Emoji’s neighbor, Sweetchuck, join us and great to have Taggart come in hot for another week. And, yes, The Worm’s triumphant return this week provided a shot in the arm for all of the pax to tackle, what a diplomatic pax would call, “an idiosyncratic weinke”. Armed with nothing but a clean sheet of paper, YHC went to work trying out some new combos and moves ‘for science!’ this week. All told, the weinke kept us moving and if you didn’t like one exercise, we quickly jumped to something else. Be forewarned, more wackiness is in the pipeline for next week’s beatdown – should be up-tempo and equally groan-inducing. Let’s get into this week’s recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Deadlift/Cleans (3 sets) – Single bell deadlift to deadlift clean (5x e/s) 2) Swing Circuit (3 sets) – A: Two-handed swings (15x); swing squats – thanks, Flipper! (10x); one-handed swings (5x e/s) – B: Two-handed swings (15x); merkins (10x); renegade rows (5x e/s) 3) ‘Hoodoo’ Complex – A: One-handed row; swing; clean; snatch; OH lunge (1x e/s) – B: Repeat A 2x – C: Double each element in A 2x times before moving to the next (1x e/s) 4) Offset Presses (1 set) – Kneeling two-handed presses (5x e/s) 5) Carries – Suitcase – Racked w/ lunges – Waiter – Suitcase w/ shrugs 6) Hinge EMOM (6 min.) – A: Sumo Squat (10x) – B: SLDL (5x e/s) – C: Good Morning (10x) MARY: – Plank (45 sec.) – Glutebridge (45 sec.) – Anchored Leg Raise (10x) – Chest Press (10x) ANNOUNCEMENTS: – Not a whole lot on the immediate horizon, but apparently Geraldo’s karaoke is still setup if you’re wandering around Matthews this weekend – Prayers unsaid for brothers silently hurting – Continued prayers for The Worm for rest and recovery COT: Joined Geraldo and the men of the Rock for COT

Let’s go.

Date: 2024-12-14 AO: davinci Q: kirby PAX: Palmolive, C3P0, midriff, soft_pretzel, Odd Job FNGs: None COUNT: 6 To quote the greatest singer of all time Taylor Swift we had to “shake it off”. Deck the halls recovery edition. WARMUP: Dynamic on the run THE THANG: Mosey to Rea farms and do silly exercises along the way. Got 4 plus today and kept it mobile. Got 3 good mornings and did 15 burpees or Kirbys. MARY: Flutter and big boys ANNOUNCEMENTS: Christmas Eve work out. Christmas party 20th. I still identify as Transslender. COT:Yep

Out and Back

Date: 2024-12-12 AO: sparta Q: geraldo , hopper PAX: geraldo, hopper FNGs: None COUNT: 2 THE THANG:
hopper & I arrived at the parking lot and Full House was nowhere to be found. ductwork hard committed last night but wasn’t able to join us because he was taking care of business.
That said, we contemplated and decided on Route 51 out and back. It was a brisk 4 miles as the temps dropped compared to this time year yesterday.
We talked the busy Christmas party season and families.
ANNOUNCEMENTS: None

Two Dice Guys

Date: 2024-12-12 AO: peak-51 Q: Spammer PAX: Spammer, lois FNGs: None COUNT: 2 WARMUP: Walked to the end of the Seaboard Parking lot for some SSH and Merkins THE THANG: Paint the Parking spots. using a wooden dice each Pax rolled a number in every parking spot and performed that number of exercise. Repeat until all parking spots are covered. Repeated x3 with different exercises each itteration. MARY: Met up for a quick COT with sparta early, then finished our last round. Followed up with a warm beverage from Breakmans. ANNOUNCEMENTS: n/a

Brisk and brisk

Date: 2024-12-12 AO: the-devils-turn Q: flipper PAX: hairball, frasier, citgo, Polly, fletch, bunker, flipper FNGs: None COUNT: 7 WARMUP: 2 for the pre run THE THANG: 3 faster pax and 4 aggressive mosey-ers ran the called route in the cold ANNOUNCEMENTS: Deck the Halls tomorrow COT: YHC took us out

Decks in the rain

Date: 2024-12-11 AO: wamrap Q: Alf PAX: Orange Whip, O’Tannenbaum, Split Squats FNGs: 1 Split Squats COUNT: 3 3 Regulars and one guy OT roped into the workout last night after they downed two Manhattan’s and a few tequila shooters. #businessmeeting
It was wet. We hit the parking decks for 5 exercise stations, ramp climbs and some burpees.
FNG hung in there, but he was used to the Cross Fit 12 Min AMRAP and the 45 minutes did him in! He did bring the obligatory FNG water bottle so there is that.
Orange Whip with a great take out this AM.

3 Amigos avoided el Guapo…

Date: 2024-12-11 AO: anvil Q: Point Break PAX: lorax, Limey FNGs: None COUNT: 3 The Thang
Did some site prep ahead of launch to minimize the time the group would be out in the rain.
5:30, light/brief/non-existent disclaimer and we were off.
Mosey over to the covered walkways near the AstroTurf semi-circle.
Warm-Up Exercises in cadence: · SSH x 15 · IW x 15 · Mountain Climbers x 10 · Merkins x 10 · Some Broga Posing
The rest of the workout occurred right here under the canopy. YHC had set up four pain stations across the walkways to leverage for the workout. Originally, I had planned for 5 PAX so that we could have a runner as our timer. But with only three PAX to speak of, modifications were necessary. So rather than use a runner/timer, we opted to do circuits of 25 exercises at each station and rotate through.
Station 1: Merkins · ROUND 1: CCDs · ROUND 2: Wide Arm · ROUND 3: Regular · ROUND 4: Diamond · ROUND 5: Hand Release
Station 2: Abs · ROUND 1: LBCs · ROUND 2: American Hammers · ROUND 3: Big Boys · ROUND 4: Flutter · ROUND 5: Heels to Heaven
Station 3: Legs · ROUND 1: Squats · ROUND 2: Jump Squats · ROUND 3: Lunges · ROUND 4: People’s Chair w/ Arm Raises · ROUND 5: Calf Raises
Station 4: Cinder Block Work · ROUND 1: Curls · ROUND 2: Chest Press · ROUND 3: Triceps · ROUND 4: Bent-Over Rows · ROUND 5: Around the World
Ended up completing the 5 rounds and then another 3 before we mosey’d back to launch.

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