Resiliency Workout
Date: 2024-05-02 AO: peak-51 Q: beaver PAX: beaver, slim_fast, sledge, Spammer, ductwork, Full House, lex_luthor, Hooter (real name Zach) FNGs: 1 Hooter (real name Zach) COUNT: 8
WARMUP: Plank for 1 minute THE THANG: Walk to alley for COP in cadence: SSH x25 IWs x25 Merkins x25 Mountain climbers x25
Walk to parking lot next to grass: Jack Webb x5 Mary – around horn, each pax select x20, with back exercise thrown in by SlimFast (great call Slim!) Bear crawl across grass, crab walk back Various stretches x5 Qi Gong forms x2 to center our chi
Walk back to alley: Peoples chair 2×60 seconds Balls to Wall 1×40 second
Back to launch: Plank – 1 minute
MARY: duh… what? ANNOUNCEMENTS: Today’s workout was a “resiliency” workout – intended to provide a balanced portfolio of beatdown with stretching and Qi Gong for energy flow and stronger resilience.
Of course, during the Qi Gong forms Professor SlimFast had a quip… something about our “coccyxes”. More opportunities there for further coccyx discussion points at future workouts.
We welcomed a new FNG “Hooter” – real name Zach. Thanks to Ductwork for bringing him out! Hooter was attacked by an owl during Sparta – so naming ceremony was a no-brainer. Welcome Hooter!
COT: Prayers for Sensei’s wife, Julie, and others in the group. Please add any prayers I may have missed. It was an honor to lead.
WARMUP: Plank for 1 minute THE THANG: Walk to alley for COP in cadence: SSH x25 IWs x25 Merkins x25 Mountain climbers x25
Walk to parking lot next to grass: Jack Webb x5 Mary – around horn, each pax select x20, with back exercise thrown in by SlimFast (great call Slim!) Bear crawl across grass, crab walk back Various stretches x5 Qi Gong forms x2 to center our chi
Walk back to alley: Peoples chair 2×60 seconds Balls to Wall 1×40 second
Back to launch: Plank – 1 minute
MARY: duh… what? ANNOUNCEMENTS: Today’s workout was a “resiliency” workout – intended to provide a balanced portfolio of beatdown with stretching and Qi Gong for energy flow and stronger resilience.
Of course, during the Qi Gong forms Professor SlimFast had a quip… something about our “coccyxes”. More opportunities there for further coccyx discussion points at future workouts.
We welcomed a new FNG “Hooter” – real name Zach. Thanks to Ductwork for bringing him out! Hooter was attacked by an owl during Sparta – so naming ceremony was a no-brainer. Welcome Hooter!
COT: Prayers for Sensei’s wife, Julie, and others in the group. Please add any prayers I may have missed. It was an honor to lead.
Big crew for Swans
Date: 2024-05-02 AO: the-devils-turn Q: flipper PAX: flipper, fletch, bunker, grasshopper, turkey_leg, Cheese Curd, Gump, voodoo, bratwurst, Dosey Doe, citgo, wingman, frasier, Astro (Kyle Kirchhoff), Polly, hairball FNGs: None COUNT: 16 Big crew showed out for a cool morning in the gloom, and all runners hit the called route, which has become a bit of a novelty at the turn. CheeseCurd tucked with an injured grasshopper (heal up dude), while a smattering of PAX ran the called 3.5 mile tempo.
WARMUP: 0500 prerun THE THANG: Swans Run MARY: who? ANNOUNCEMENTS: beer ruck, beer run, heavy mile tomorrow at SCMS, savage race COT: Astro fulfillled his reverend duties and took us out
WARMUP: 0500 prerun THE THANG: Swans Run MARY: who? ANNOUNCEMENTS: beer ruck, beer run, heavy mile tomorrow at SCMS, savage race COT: Astro fulfillled his reverend duties and took us out
Splinters and Savages: A Shield Showdown
Date: 2024-05-02 AO: the-phoenix Q: tagalong PAX: Hawkeye, Rousey, wildturkey, Hippie FNGs: None COUNT: 5 :star2: Great work at #Shield today, PAX! :star2: tagalong here, your Q for the day, somehow navigated us to victory with the help of GPS! :compass:
:man-running: Hawkeye – 60 years young and schooling us all! While most are counting wrinkles, you’re counting reps! Soon-to-be Rat Dad :rat: at VMI – that’s some legacy you’re building there, Hawkeye! :muscle:
:muscle: wildturkey – Bro, are you for real? :100: pounds for a mile? You’re the reason I triple-check my life insurance before every workout. Absolute unit! :turkey::man-lifting-weights:
:wind_blowing_face: Hippie – Speedy Gonzales called, he wants his pace back! We had to throw in some mulch splinters just to see if anything can actually slow you down. Spoiler: not much can! :tornado:
:man_in_lotus_position: Rousey – Only true savages can pull off LuLu Lemon and headbands while doing burpees. Keep setting those fashion #goals, warrior poet! :running_shirt_with_sash::prayer_beads:
:construction: We tackled burpees, merkins, bear crawls, tarantulas, and the infamous splinter mulch in back Mary. If you aren’t feeling it now, you will tomorrow! :bear::spider:
:spiral_calendar_pad: ANNOUNCEMENTS: teddyf3 is gearing up for F3 date night :clinking_glasses: – hit him up for the deets and make sure your better half hasn’t made other plans!
:fire: Keep pushing, keep inspiring, and most importantly, keep coming back for more punishment! :joy: #NoExcuses #F3Nation
:man-running: Hawkeye – 60 years young and schooling us all! While most are counting wrinkles, you’re counting reps! Soon-to-be Rat Dad :rat: at VMI – that’s some legacy you’re building there, Hawkeye! :muscle:
:muscle: wildturkey – Bro, are you for real? :100: pounds for a mile? You’re the reason I triple-check my life insurance before every workout. Absolute unit! :turkey::man-lifting-weights:
:wind_blowing_face: Hippie – Speedy Gonzales called, he wants his pace back! We had to throw in some mulch splinters just to see if anything can actually slow you down. Spoiler: not much can! :tornado:
:man_in_lotus_position: Rousey – Only true savages can pull off LuLu Lemon and headbands while doing burpees. Keep setting those fashion #goals, warrior poet! :running_shirt_with_sash::prayer_beads:
:construction: We tackled burpees, merkins, bear crawls, tarantulas, and the infamous splinter mulch in back Mary. If you aren’t feeling it now, you will tomorrow! :bear::spider:
:spiral_calendar_pad: ANNOUNCEMENTS: teddyf3 is gearing up for F3 date night :clinking_glasses: – hit him up for the deets and make sure your better half hasn’t made other plans!
:fire: Keep pushing, keep inspiring, and most importantly, keep coming back for more punishment! :joy: #NoExcuses #F3Nation
Spreadsheet tells the truth and also is terrible
Date: 2024-05-01 AO: meathead Q: Unplugged PAX: voodoo, The Worm, flipper, gump, ickey_shuffle, Uncle Leo, MARTA, Wabbit FNGs: None COUNT: 9 A quote from the notes section of the spreadsheet: “Heavy 2H swings again, and this time 20 per set; these are HARD!”
True, very true. This was awful.
This was a hard workout that caused the PAX to question their AO choices. However, we are better for the heavy cleans, carries, squats, and especially the heavy swings. Great work men!
WARMUP: SSH Halo LSS ATW Arm Circles
THE THANG: – Waiter carries: 5 x (1 carry ea side @ 32kg) – Double cleans: 5 x (5 cleans @ 24kg) – Double front squats: 5 x (5 squats @ 24kg) – 2H swings: 5 x (20 swings @ 40-48kg, rest :30)
MARY: Bulldogs Flutter press Plank Glute bride – poor choice
ANNOUNCEMENTS: 1 mile 100lb ruck SCMS friday 5/3 at 5:30 Brewruck 5/25 Blood drive early June COT: with the men of Anvil.
True, very true. This was awful.
This was a hard workout that caused the PAX to question their AO choices. However, we are better for the heavy cleans, carries, squats, and especially the heavy swings. Great work men!
WARMUP: SSH Halo LSS ATW Arm Circles
THE THANG: – Waiter carries: 5 x (1 carry ea side @ 32kg) – Double cleans: 5 x (5 cleans @ 24kg) – Double front squats: 5 x (5 squats @ 24kg) – 2H swings: 5 x (20 swings @ 40-48kg, rest :30)
MARY: Bulldogs Flutter press Plank Glute bride – poor choice
ANNOUNCEMENTS: 1 mile 100lb ruck SCMS friday 5/3 at 5:30 Brewruck 5/25 Blood drive early June COT: with the men of Anvil.
Where’s the Beef? Blocks
Date: 2024-05-01 AO: wamrap Q: O’Tannenbaum PAX: rachel, double_e, Alf, Horsehead, @mcgee FNGs: None COUNT: 6
WARMUP: THE THANG: Run to top of deck (blocks are gone) :face_with_monocle: so is poptart. Did he take the blocks on a trip? HR Merkins, WWII sit-ups, Jump Squats, Plank heals to sky, RDL, Run down ramps and around bldg with burpees. Start with 10 Increase by 5 each time, except burpees start with 5 and add one each time. MARY: wwII ANNOUNCEMENTS: none COT: great effort by me. Excellent performance by all the others, especially rachel
WARMUP: THE THANG: Run to top of deck (blocks are gone) :face_with_monocle: so is poptart. Did he take the blocks on a trip? HR Merkins, WWII sit-ups, Jump Squats, Plank heals to sky, RDL, Run down ramps and around bldg with burpees. Start with 10 Increase by 5 each time, except burpees start with 5 and add one each time. MARY: wwII ANNOUNCEMENTS: none COT: great effort by me. Excellent performance by all the others, especially rachel
Where’s the Beef? Blocks
Date: 2024-05-01 AO: wamrap Q: O’Tannenbaum PAX: rachel, double_e, Alf, Horsehead, @mcgee FNGs: None COUNT: 6
WARMUP: THE THANG: Run to top of deck (blocks are gone) :face_with_monocle: so is poptart. Did he take the blocks on a trip? HR Merkins, WWII sit-ups, Jump Squats, Plank heals to sky, RDL, Run down ramps and around bldg with burpees. Start with 10 Increase by 5 each time, except burpees start with 5 and add one each time. MARY: wwII ANNOUNCEMENTS: none COT: great effort by me. Excellent performance by all the others, especially rachel
WARMUP: THE THANG: Run to top of deck (blocks are gone) :face_with_monocle: so is poptart. Did he take the blocks on a trip? HR Merkins, WWII sit-ups, Jump Squats, Plank heals to sky, RDL, Run down ramps and around bldg with burpees. Start with 10 Increase by 5 each time, except burpees start with 5 and add one each time. MARY: wwII ANNOUNCEMENTS: none COT: great effort by me. Excellent performance by all the others, especially rachel
I’m not fat, it’s the 100 lb mile
Date: 2024-05-01 AO: sacs Q: wildturkey PAX: Roulette, lex_luthor, Starch, Lafleur, Cheese Curd FNGs: None COUNT: 6
WARMUP: 100# MILE!! THE THANG:
Work Out Weinke 10 exercises, 10 reps, 10 rounds
1 – Push-up, sandbag pull-through 2 Upright row 3 Swing 4 Squat 5 Overhead press 6 Bent over row 7 Curl 8 Sit-up w/ weight 9 Flutter-press (both legs = 1) 10 Burpee, jump over bag
4.9 rounds
ANNOUNCEMENTS: Do it again Friday!! COT: Be nice to everyone.
WARMUP: 100# MILE!! THE THANG:
Work Out Weinke 10 exercises, 10 reps, 10 rounds
1 – Push-up, sandbag pull-through 2 Upright row 3 Swing 4 Squat 5 Overhead press 6 Bent over row 7 Curl 8 Sit-up w/ weight 9 Flutter-press (both legs = 1) 10 Burpee, jump over bag
4.9 rounds
ANNOUNCEMENTS: Do it again Friday!! COT: Be nice to everyone.
MilePlan- Week6 Run2
Date: 2024-04-30 AO: swift Q: bratwurst PAX: frasier, citgo, flipper, voodoo, midriff, teddyf3, picasso, das_boot, Gump FNGs: None COUNT: 10 WARMUP: Head down to the Bull Ring after the early runners arrive and the PAX assemble. 10min mosey. Lots of dynamic exercises.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
THE THANG: – Interval workout alternates between a 200m at Mile Pace (2:00 recovery) and a Declining distance at 5k Pace (1:00 recovery) – :fast_forward: 200m at 1mile pace, regroup to the 6 and head back to the top of the Bull Ring. – :arrow_down: 800m at 5k pace, regroup to the 6 on each recovery for about recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, recover to the 6 and head to the next starting point on the Bull Ring to finish the next interval back at the top. 2:00+ – :arrow_down: 600m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace, group recovery 2:00+ – :arrow_down: 400m at 5k pace, recover for 1:00 and then start your next 200m OYO. – :fast_forward: 200m at 1mile pace – Recovery for 2 more laps of the Bull Ring and the reverse the Warmup (i.e. run the route in Reverse, not a backwards run midriff) back to COT. 2-3 minutes to plank or stretch OYO.
Lots of blazing out there with no regards to Mile Pace or 5K pace. YHC got caught up in flipper and Gump excitement as frasier and a rejuvenated citgo led the PAX. One of several :shirt: less mornings to come for many including das_boot showing off lack of a spray tan. Of course Gump going the other way with :sweat: :sweat_drops: more important with full hoodie.
Adjusted the intent on regrouping after each interval. Keeping the 1min recovery after the long intervals made sense to keep the Mile Pace efforts honest on limited recovery, but Regrouping after the 200m when it was a Full recovery meant some recoveries were past the 2:00… a tad longer recovery here didn’t matter as much and hope that was a good adjustment to keep the PAX together and the workout’s intent intact.
ANNOUNCEMENTS: Beer Run on 6/1. Details posted by tuck in the beer channel and will be updated there.
COT: Wild Turkey took us out.
Horsey
Date: 2024-04-30 AO: fast-twitch Q: Alf PAX: Astro (Kyle Kirchhoff), Benny, Runstopper, ductwork, Alf FNGs: None COUNT: 5 A bit of confusion yesterday on the slacks about who was in charge. So we opted to suck it up and run to Horsey and back. Horsey is still terrible. The Yucca was there but Chester was not spotted.
The run back home is mostly uphill and not as enjoyable as you might think.
Glad to have 4 brothers running with me this morning. Several others conspicuously absent….
Astro (Kyle Kirchhoff) made it to the end of the cup-de-sac and back. I hit the yucca but failed on making it back by the time hack. Means we will have to try again soon.
Thanks to Astro (Kyle Kirchhoff) for the takeout.
The run back home is mostly uphill and not as enjoyable as you might think.
Glad to have 4 brothers running with me this morning. Several others conspicuously absent….
Astro (Kyle Kirchhoff) made it to the end of the cup-de-sac and back. I hit the yucca but failed on making it back by the time hack. Means we will have to try again soon.
Thanks to Astro (Kyle Kirchhoff) for the takeout.
Blair Witches
Date: 2024-04-30 AO: bagpipe Q: wildturkey PAX: kirby, Rousey, Starch FNGs: None COUNT: 4 WARMUP: SSH IW Squats Mountain Climbers THE THANG: Rounds of step-ups, incline and decline ‘mericas with run/bear crawls Blair Witch BLIMPS Slalom the trees and do a round of BLIMPS (Kirby arrives) Fountain Dips and bear crawl/crab walks Pull up/Rows set OCR finish
ANNOUNCEMENTS: 100 pound mile options at S. SCLT Middle School Wed & Fri May 4 Date Night
COT: Pray for the fallen police and marshalls Pray for peace on earth
ANNOUNCEMENTS: 100 pound mile options at S. SCLT Middle School Wed & Fri May 4 Date Night
COT: Pray for the fallen police and marshalls Pray for peace on earth