Donut Ruck
Date: 2025-03-02 AO: donut-ruck Q: geraldo PAX: hoover, Broken Arrow FNGs: None COUNT: 3 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Farts, Fun, Friday
Date: 2025-02-28 AO: joust Q: Hops PAX: Orange Whip, semi-gloss, Focker, stonecold, poptart, puddin_pop, hopper, geraldo, O’Tannenbaum, spackles, Header, Tuna, hoover, high_tide, Limey FNGs: None COUNT: 16 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Olympic-Level Jerks
Date: 2025-03-01 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, high_tide, Wabbit, Floyd, Cottonmouth, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 10 As Wabbit remarked, we’re definitely in that sweet spot of the year where the weather is warmer, but it’s still too early to start yard work. Delightful time to soak up a beatdown. With that backdrop, the pax came out in double-digits this morning to pulverize Week 4 of the :rainbow: spreadsheet. For a “de-load” week, we certainly covered a lot of ground and christened a new exercise term (‘squirrels’) to boot. With a larger group, the mumblechatter was somewhat divergent…at one point, YHC could have sworn Ickey was doing some sort of dream interpretation for MARTA. Not sure. Nevertheless, great to see many of the usual suspects out and some newer faces returning. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) EMOM #1 (12 min.) – A: Squat / curls (“squirrels”) – 1x of each then 2x of each in succession – B: Clean & press (2x e/s) 2) EMOM #2 (10 min.) – A: Cleans from the floor (3x e/s) – B: Somersault squat (10x) 3) EMOM #3 (10 min.) – A: Farmer’s holds w/ shrugs (20 sec.) – B: Floor press (3x e/s) 4) EMOM #4 (12 min.) – A: Goblet squats (6x) – B: Deadlift (2x e/s); cleans (2x e/s); jerks (2x e/s) 5) Pelosi Pyramid MARY: Static holds (waiter/rack/suitcase – 20 sec.) (1x set e/s) ANNOUNCEMENTS: – Still not a whole lot at the moment…something about a run from somewhere far to NoDa and then back? Maybe Waxhaw Trail Fest coming soon? Maybe more on the horizon – Continued prayers for The Worm and his family as he continues to fight…as always, we’re rooting for you, brother – Reminder to smile more – especially as you’re in the gloom doing hard hard things COT: Geraldo took out the joint groups…no boyband pic this time. Enjoy the weekend, gents.
Planets aligned and she woke up from her hibernation….
Date: 2025-03-01 AO: davinci Q: Franky PAX: Roulette, C3P0, das_boot, Odd Job, frehleys_comet, kirby FNGs: None COUNT: 7 Last night, the planets aligned, and the long-dormant Whiteboard of Pain emerged from her months-long hibernation. She came out looking thin and pale, but the suffering she delivered was anything but weak.
Seven brothers showed up to witness the spectacle, each unaware of the pain that awaited. The workout delivered 3.2 miles of running and a shit ton of exercises—enough to make even the strongest Pax question their life choices.
As time ticked down, the battlefield cleared, leaving five glorious minutes for BroYoga led by Das Boot. Muscles stretched, lungs recovered, and the Whiteboard of Pain returned to her slumber… until the planets align once more.
Seven brothers showed up to witness the spectacle, each unaware of the pain that awaited. The workout delivered 3.2 miles of running and a shit ton of exercises—enough to make even the strongest Pax question their life choices.
As time ticked down, the battlefield cleared, leaving five glorious minutes for BroYoga led by Das Boot. Muscles stretched, lungs recovered, and the Whiteboard of Pain returned to her slumber… until the planets align once more.
I Have a Coupon
Date: 2025-03-01 AO: stonehenge Q: war_eagle PAX: Cheese Curd, ToeJam, lex_luthor FNGs: None COUNT: 4 WARMUP: Jog to Sarah’s Y for standard warmup.
THE THANG: Yes, this was a repeat of my last Q at Stonehenge but I like it so deal with it. If you have issues with a repeat workout your money will be refunded. YHC had prelaid out some station work at the bull statues. Stations were set up in a circle with a cone in the middle of the circle. 8 total stations, 4 with gear and 4 would be body weight exercises. Concept was pick a station, do said exercise then bear crawl to the center cone. Plank until everyone gets to center cone then crawl bear back to your station. Then rotate clockwise to the next station. Concept was time under tension. For kicks once we finished a round of all stations we took a lap around the bull ring. Exercises were as follows: 10/12 lb dumbbells Rd 1= 12 side lat raises and Rd 2 = 12 front lat raises 35/45 lb kettlebells Rd 1 = 5 snatches each arm and Rd 2 = 5 cleans each arm 20/25 lb dumbbells Rd 1= 10 hammer curls each arm and Rd 2= 10 preacher curls each arm Cinder block Rd 1 = 12 bent over rows and Rd 2 = 12 upright rows Body weight stations Rd 1 = 10 merkins and Rd 2 = 10 dying cockroaches For the 3rd round the Pax chose which exercise they did at the gear stations and YHC called 10 back scratchers at the body weight stations. MARY: We did Mary throughout the workout and for 5 min once we returned to launch. ANNOUNCEMENTS: Jager Run/Ruck WGF 4/12 COT: I like this workout bc it pushes you but the setup allows for good chatter and today did not disappoint. Coupons, both the gear kind and actual money saving coupons, broads, non-mainstream rap songs about oral fixations. This was a strong group of veterans who blew thru the stations. Thanks for dragging the 6 (YHC) along during the running. YHC took us out.
THE THANG: Yes, this was a repeat of my last Q at Stonehenge but I like it so deal with it. If you have issues with a repeat workout your money will be refunded. YHC had prelaid out some station work at the bull statues. Stations were set up in a circle with a cone in the middle of the circle. 8 total stations, 4 with gear and 4 would be body weight exercises. Concept was pick a station, do said exercise then bear crawl to the center cone. Plank until everyone gets to center cone then crawl bear back to your station. Then rotate clockwise to the next station. Concept was time under tension. For kicks once we finished a round of all stations we took a lap around the bull ring. Exercises were as follows: 10/12 lb dumbbells Rd 1= 12 side lat raises and Rd 2 = 12 front lat raises 35/45 lb kettlebells Rd 1 = 5 snatches each arm and Rd 2 = 5 cleans each arm 20/25 lb dumbbells Rd 1= 10 hammer curls each arm and Rd 2= 10 preacher curls each arm Cinder block Rd 1 = 12 bent over rows and Rd 2 = 12 upright rows Body weight stations Rd 1 = 10 merkins and Rd 2 = 10 dying cockroaches For the 3rd round the Pax chose which exercise they did at the gear stations and YHC called 10 back scratchers at the body weight stations. MARY: We did Mary throughout the workout and for 5 min once we returned to launch. ANNOUNCEMENTS: Jager Run/Ruck WGF 4/12 COT: I like this workout bc it pushes you but the setup allows for good chatter and today did not disappoint. Coupons, both the gear kind and actual money saving coupons, broads, non-mainstream rap songs about oral fixations. This was a strong group of veterans who blew thru the stations. Thanks for dragging the 6 (YHC) along during the running. YHC took us out.