#swift
Date: 2024-06-11 AO: run Q: frasier PAX: bratwurst, fleetwood, Gold Digger, Hippie, kirby, midriff, soft_pretzel, wildturkey, Wolverine, Purell FNGs: None COUNT: 11
WARMUP: slight mosey followed by some warm-up drills. THE THANG: the work out was pretty simple, but meant to be hard. Starting from the base of Ben Nevis and running towards the parking deck. You run five minutes up at effort and then four minutes down with effort, hoping to get as close as you can to the start finish. we had two minutes of rest in between our four reps. MARY: ANNOUNCEMENTS: great work by everyone today. Blessed with slightly less humidity. Everyone gave a solid effort. It appeared that most people kept it consistent and were able to equal or build on how far they got at each rep. Next week we will be doing the same thing with a longer rep and slightly more recovery. COT:
WARMUP: slight mosey followed by some warm-up drills. THE THANG: the work out was pretty simple, but meant to be hard. Starting from the base of Ben Nevis and running towards the parking deck. You run five minutes up at effort and then four minutes down with effort, hoping to get as close as you can to the start finish. we had two minutes of rest in between our four reps. MARY: ANNOUNCEMENTS: great work by everyone today. Blessed with slightly less humidity. Everyone gave a solid effort. It appeared that most people kept it consistent and were able to equal or build on how far they got at each rep. Next week we will be doing the same thing with a longer rep and slightly more recovery. COT:
I do not like it Sam I am
Date: 2024-06-11 AO: bagpipe Q: Palmolive PAX: Hawkeye, Starch, Circuit City, Cooter2, Julip (F3 Omaha) FNGs: None COUNT: 6 Did we use weights from a gym? No! F3 knows that doesn’t make a HIM. Be creative use some boulders, And by the end you’ll have toasted shoulders. Push yourself and support fellow PAX, Who would pick burpees over jumping jacks. Tear it down to build it up, And leave every workout with a full cup.
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
WARMUP: 10x burpees, 10x hill Billies (just realized…the only Mary all workout if you can even call it that), 9x burpees, 10x LSS, 8x burpees…then called an audible and planked to get heart rate back down.
THE THANG: Mosey to the bridge, 7s with Mike Tyson’s, bear craw up the sidewalk then archer merkins. Head to the middle of the bridge over 521 for 3x 10 monkey humpers to give morning commuters a show.
Jog to the rock walk by Lower Ave and get some heavy lifting rocks at the bottom. Rifle carry them to the top of the walk with 10x shoulder presses, 20x bent over rows, and 5x head, shoulders, knees, and toes. Drop the rocks and head to the middle road of the bowl for 3x rounds of 10 CDDs (feet up on benches) and 10 dips.
Mosey to cross 521 and Al Gore for the longest light in Ballantyne. For the record, we would have been on time back to launch if not how long that light was.
MARY: Who needs a six pack when you can have a keg
ANNOUNCEMENTS: The Mountaineer Race coming up in September, discount pricing til the end of the month.
COT: Kirby took us out
start of being Slow
Date: 2024-06-11 AO: 3rdf-timekeeper Q: bratwurst PAX: Gold Digger, frasier, Hippie, soft_pretzel FNGs: None COUNT: 5 Started Intro to Slow Productivity by Cal Newport. https://a.co/d/f2FW08J .
Schedule: 1. 6/18 – Next week Chapters 1&2 led by Hippie. 2. 6/25 – Chapter 3 3. 7/2 – Chapter 4 4. 7/9 – Chapter 5 5. 7/16 – Conclusion and Wrap-up
Schedule: 1. 6/18 – Next week Chapters 1&2 led by Hippie. 2. 6/25 – Chapter 3 3. 7/2 – Chapter 4 4. 7/9 – Chapter 5 5. 7/16 – Conclusion and Wrap-up
All I need are some tasty moguls, a cool buzz, and I’m fine
Date: 2024-06-10 AO: swole Q: The Worm PAX: flipper, ickey_shuffle, Uncle Leo, voodoo FNGs: None COUNT: 5
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
WARMUP: synovial stretch, low slow squats, lunge with twist THE THANG: week 2 of Joe’s KB 3 WO – heavy modifications due to TGU’s
Complex: Merkin-row- swing-clean-squat-press-snatch. L&R x 4 TGU Complex – No Way Dude Single heavy swings: 4 x 12 Clean to reverse lunge: 4 x 4 BO shoulder extension Dbl KB Lt: 2 x 6-8 Hammer curls: heavy @ 3x 4 / light @ 3 x 8 30 sec max merkins Alt heavy swings: 3 x 20 MARY: nada ANNOUNCEMENTS: blood drive COT: Q take out
Falcons fly!
Date: 2024-06-04 AO: bagpipe Q: das_boot PAX: wildturkey, Rousey, Starch, Hawkeye, war_eagle, Cooter2, das_boot FNGs: None COUNT: 7 7 PAX posted for a Q who hasn’t led Bagpipe in… a long while.
The weinke: shoot for the FALCON. What is the falcon? – SSH x 14 – Then 4 rounds of 26x – Flying squirrel – American Hammer – Lunges – Curls – 1x 400m lap around the pond – No cheat merkins – Finish with another SSH x 14
This was a tribute to an FNG in St Louis who fell at COT and died. Whoa. This was a tough workout and we almost made it through it but it’s a challenge.
Great effort by solid men in a beautiful and muggy morning. Starch and Wild Turkey led the way and pushed us all this morning 👊
The weinke: shoot for the FALCON. What is the falcon? – SSH x 14 – Then 4 rounds of 26x – Flying squirrel – American Hammer – Lunges – Curls – 1x 400m lap around the pond – No cheat merkins – Finish with another SSH x 14
This was a tribute to an FNG in St Louis who fell at COT and died. Whoa. This was a tough workout and we almost made it through it but it’s a challenge.
Great effort by solid men in a beautiful and muggy morning. Starch and Wild Turkey led the way and pushed us all this morning 👊
There was an Attempt
Date: 2024-06-05 AO: meathead Q: Soul Glo PAX: The Worm, Uncle Leo FNGs: None COUNT: 3 The kettlebellers are following a new spreadsheet. The workouts include some interesting movements and I was advised to watch the instructional videos, so I did. The problem, as I learned at 5:30am Wednesday, Meathead was Day 2 of the program, not Day 1, so I had watched the wrong videos and “prepared” the wrong Weinke. Uncle Leo to the rescue! Turns out, even a few “Meatheads” were able to figure out and, if anything, get a good sweat!
WARMUP: SSH 20, 5 2-handed swings, IW 10, 5 2-handed swings, wrist/elbow/shoulder rotations, 5 2-handed swings, prying squat
THE THANG: 18 min alternate EMOM -A) swing/snatch x3 each side -B) one arm long cycle x3 each side
Jack in the Box Complex – least lean/ squat/ right lean 3×3
Lighter double clean and jerk – 5 sets 30 second AMRAP
Waiter carries
MARY: nada ANNOUNCEMENTS: believe a blood drive had happened and endurance/fun runs are scheduled. COT: Thanks to Point Break for the send out.
WARMUP: SSH 20, 5 2-handed swings, IW 10, 5 2-handed swings, wrist/elbow/shoulder rotations, 5 2-handed swings, prying squat
THE THANG: 18 min alternate EMOM -A) swing/snatch x3 each side -B) one arm long cycle x3 each side
Jack in the Box Complex – least lean/ squat/ right lean 3×3
Lighter double clean and jerk – 5 sets 30 second AMRAP
Waiter carries
MARY: nada ANNOUNCEMENTS: believe a blood drive had happened and endurance/fun runs are scheduled. COT: Thanks to Point Break for the send out.
I hope nobody shows up …..
Date: 2024-06-08 AO: davinci Q: Franky PAX: mic_check, C3P0, Palmolive, teddyf3, Olaf, kirby, Loogie, T2000 FNGs: None COUNT: 8
WARMUP: long run, 20 ssh, 20 imperial walkers, 20 merkins, dynamic stretching THE THANG: long run and working down 55 burpees. Then we switched to 55 (i can’t remember what we did) :(. The main event was 60 flutters, 60 American hammers, and 60 LBCs with running. Then more running and 55 Superman’s. Oh yes. We did 4 60 yard sprints. Mic-Check is pretty fast!! 3.12 miles total. MARY: a few of the crowd favorites. ANNOUNCEMENTS: can’t remember any of it. COT: several chicken runners showed up and we had a nice and big COT.
WARMUP: long run, 20 ssh, 20 imperial walkers, 20 merkins, dynamic stretching THE THANG: long run and working down 55 burpees. Then we switched to 55 (i can’t remember what we did) :(. The main event was 60 flutters, 60 American hammers, and 60 LBCs with running. Then more running and 55 Superman’s. Oh yes. We did 4 60 yard sprints. Mic-Check is pretty fast!! 3.12 miles total. MARY: a few of the crowd favorites. ANNOUNCEMENTS: can’t remember any of it. COT: several chicken runners showed up and we had a nice and big COT.
Proof that Joe Daniels dresses as Gimli for Halloween
Date: 2024-06-08 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, ickey_shuffle FNGs: None COUNT: 4 Calm morning. Nice breeze. Low 60s temps. While Edenic the setting may have been, today’s edition of Olympus greeted the pax with a Swiss Army knife of pain. What’s more, as Ickey deftly observed, Pride Month happened to align with the kickoff of the rainbow spreadsheet, but this was purely coincidence. Nevertheless, the pax embraced a wide diversity of exercises ranging from the old favorites like 1-handed swings to the more novel Kentucky Burpees and bottoms-up KB holds. All told, the weinke sprinkled in a plethora of EMOMs that only rivaled the number of classic cars cruising by (more on that later). Overall, a solid pump and good to get back into Joe Daniels’ unique house of pain. Let’s get into the recap… WARMUP: 10x swings, prying squats, slingshots (7 e/w), 5x hi-pulls (e/s), halos (7x e/w) THE THANG: 1) Complex A (16 min. EMOM) – A: 1-handed heavy swings (10x) – B: Double presses (3x) 2) Gettin’ Lucky in Kentucky (10 min. EMOM) – Kentucky Burpees (2 sets) 3) Complex III (21 min. (!) EMOM) – A: Double shrugs (10x) – B: Somersault squats (7x) – C: Double KB pullovers (3x) MARY: Just enough time for some diamond merkins (10x), hammer grip KB curls (12x), and bottoms-up KB holds (1x e/s as long as the pax can hold it…roughly 20-25 sec. although it seemed like Voodoo could have gone much longer) ANNOUNCEMENTS: – Blood drive on 6/21 – July 4th convergence(s) abound – check Slack for details – Good to see Emoji back in the mix at The Rock…hopefully will join us back in kettlebell world in the coming weeks – Thanks to the pax for coming out week in and week out. Always a pleasure to see you guys at Olympus and appreciate your humoring me as we work through some oddities. To that end, we ran out of time to do the bizarre-looking swing-lunge / snatch-lunge complex…maybe we’ll keep that in the back pocket for next week COT: Although The Rock lost their Q and four (five?) others towards the end of their workout, Hoover kindly took the reins and took out the joint groups in COT. As we understand it, these brave souls got sidetracked helping a clueless classic car owner push his car into the parking lot…actually sounds like a good exercise for a future gear workout.
Moist Fun
Date: 2024-06-07 AO: the-brave Q: fire_hazard PAX: Hippie, Franky, frasier, teddyf3, picasso, soft_pretzel, midriff FNGs: None COUNT: 8 WARMUP: Run up comunity house rd to Lower Ave. and do the following: 10 SSH 10 Merkins 10 windmills THE THANG: run down lower ave. to Loch Fargo. Run a loop around the pond stopping for 10 jump squats, 10 heels to the heavens, and 10 merkins. Do this 4 times. Head over the bridge on lower to the big hill near the outdoor chairs. Complete a Triple Nickel (burpees top and bottom). Run up lower to Ballantyne Corporate Park Dr. and stop for some plank. Head up to Upper Ave and do some burpees. Run back over to community house stopping for some Burpees and mary along the way. Hit the Wells Fargo parking deck. Go in on Floor 3. Run one floor down on the ramps and then two floors up on the stairs. keep this up until 6:25 and head home together.
MARY: along the way ANNOUNCEMENTS: Panera COT: Pray for Hippies family his grandfather is Hospice.
This morning was hot and humid. Great pre-run with Friaser and Soft Pretzel. Teddy wasn’t feeling it in the beginning, but killed the last loop of the Loch Fargo rounds. Loch Fargo is .38 miles FYI. Hippie also killed it in the run up the deck. I was smoked after this one fellas.
MARY: along the way ANNOUNCEMENTS: Panera COT: Pray for Hippies family his grandfather is Hospice.
This morning was hot and humid. Great pre-run with Friaser and Soft Pretzel. Teddy wasn’t feeling it in the beginning, but killed the last loop of the Loch Fargo rounds. Loch Fargo is .38 miles FYI. Hippie also killed it in the run up the deck. I was smoked after this one fellas.
Trails and Tarantulas
Date: 2024-06-06 AO: the-phoenix Q: midriff PAX: wildturkey, teddyf3, kirby FNGs: None COUNT: 4 WARMUP: Questionable and high-pitched counting for stretches in the Hawk Ridge elementary parking lot.
THE THANG: Mosey to YMCA small parking lot for 4 rounds of circuit work, with 1 pax being the timer. Head into the woods for some trail runs, tarantulas (thanks Rousey for the inspiration) and jump squats. We found lots of spiders in the woods
MARY: Joined at the end of the workout
ANNOUNCEMENTS: SAVAGE RACE coming up, a 12 HOUR RACE is also happening in September that WT and others are running
COT: Prayers for Roulette and family. Challenge yourself with 1 goal this month. Communicate that goal to another pax. Sign up for a race. Post at a new AO. Thanks wildturkey for this challenge and taking us into the rest of the day in prayer. I leave you this truth nugget from QSource:
“When I look back at the Leaders who have most IMPACTed me in my life, I see that they were all a bunch of jerks. Not jerks in that they abused me, but in the sense that they declined to let me wallow in my own excuses for non-Movement and jerked me out of my cloud of self-deceit. They were the kind of jerks who called bullshit on my desire to procrastinate by forcing my lips off of the Crackpipe Of Manana so that I could inhale the clear pure air of right-the-heck-now. They Dynamically Shame-Goaded me to set aside my fear of Hardship so that I could feel Pain and Chaos for myself and learn that it wasn’t strong enough to stop me. By jerking away my crutches they freed me to walk boldly.”
THE THANG: Mosey to YMCA small parking lot for 4 rounds of circuit work, with 1 pax being the timer. Head into the woods for some trail runs, tarantulas (thanks Rousey for the inspiration) and jump squats. We found lots of spiders in the woods
MARY: Joined at the end of the workout
ANNOUNCEMENTS: SAVAGE RACE coming up, a 12 HOUR RACE is also happening in September that WT and others are running
COT: Prayers for Roulette and family. Challenge yourself with 1 goal this month. Communicate that goal to another pax. Sign up for a race. Post at a new AO. Thanks wildturkey for this challenge and taking us into the rest of the day in prayer. I leave you this truth nugget from QSource:
“When I look back at the Leaders who have most IMPACTed me in my life, I see that they were all a bunch of jerks. Not jerks in that they abused me, but in the sense that they declined to let me wallow in my own excuses for non-Movement and jerked me out of my cloud of self-deceit. They were the kind of jerks who called bullshit on my desire to procrastinate by forcing my lips off of the Crackpipe Of Manana so that I could inhale the clear pure air of right-the-heck-now. They Dynamically Shame-Goaded me to set aside my fear of Hardship so that I could feel Pain and Chaos for myself and learn that it wasn’t strong enough to stop me. By jerking away my crutches they freed me to walk boldly.”