chapter 1 – race, anti-racism, neo-racism
Date: 2024-04-30 AO: 3rdf-timekeeper Q: frasier PAX: das_boot, citgo, bratwurst FNGs: None COUNT: 4 Frasier led us through Chapter 1.
Citgo will lead discussion next week on Chapter 2.
Citgo will lead discussion next week on Chapter 2.
Stranger Things
Date: 2024-04-29 AO: firestarter Q: Hippie PAX: kirby, war_eagle, das_boot FNGs: None COUNT: 4
WARMUP: I empathize with late comers. So we warmed up at the launch to watch war_eagle and das_boot whip their vehicles into parking spaces. (SSH, Hill Billies, potato pickers)
This would not be the last time we’d see a vehicle moving with speed during the workout…
THE THANG: Weights, Heart Rate, Mary
1. Weights – Cinder Blocks – Incline Push-ups – WWiii push-ups – Bench Press – Squat – Thrusters
2. Tabata – 3x – Plank Jack – Burpee – Lunges – Star Jumps – Mtn climbers
3. Mary – Rosalitas – LBC – Flutter – Box Cutter – Big boy sit-ups
Specials Notes:
– The Q was set on using some of the fancy features on his watch to run the Tabata timer. It was tested and ready to go but execution on game day was like the Phoenix Suns – absent. We completed the exercises but I’m not sure our heart rates increased as intended.
– We headed back to the front of the building when we found ourselves playing chicken with a big rig! We were able to get out of the way safely only to look back and watch the big rig do a donut in the lot. It was impressive. kirby and the Q sprained their ankles in the grass trying to dodge him. The good news – our heart rates are now up!
– The plan was to repeat these well defined routines a second time. So naturally we started running the course in reverse so that we’d end up where we started…but then we heard a strange sound that sounded like a dying deer coming from a human’s voice. Like actors in a horror movie we desperately wanted to investigate the strangeness but then remembered that the “B” in #sob stands for Ballantyne and at this point we were not prepared to do any sprinting so we turned around and headed to the front of the store.
– The Q figured out the Tabata timer and we conducted this 2nd set at the front of the store in a well lit area and in site of all CCT cameras.
– If you’ve not been to for firestarter in a while you’re missing a lot and we want to see you again.
MARY: see above ANNOUNCEMENTS: date night this weekend. To clarify teddyf3 is your Q not your date; reach out to him with questions. You’ll want to bring your M to this event.
WARMUP: I empathize with late comers. So we warmed up at the launch to watch war_eagle and das_boot whip their vehicles into parking spaces. (SSH, Hill Billies, potato pickers)
This would not be the last time we’d see a vehicle moving with speed during the workout…
THE THANG: Weights, Heart Rate, Mary
1. Weights – Cinder Blocks – Incline Push-ups – WWiii push-ups – Bench Press – Squat – Thrusters
2. Tabata – 3x – Plank Jack – Burpee – Lunges – Star Jumps – Mtn climbers
3. Mary – Rosalitas – LBC – Flutter – Box Cutter – Big boy sit-ups
Specials Notes:
– The Q was set on using some of the fancy features on his watch to run the Tabata timer. It was tested and ready to go but execution on game day was like the Phoenix Suns – absent. We completed the exercises but I’m not sure our heart rates increased as intended.
– We headed back to the front of the building when we found ourselves playing chicken with a big rig! We were able to get out of the way safely only to look back and watch the big rig do a donut in the lot. It was impressive. kirby and the Q sprained their ankles in the grass trying to dodge him. The good news – our heart rates are now up!
– The plan was to repeat these well defined routines a second time. So naturally we started running the course in reverse so that we’d end up where we started…but then we heard a strange sound that sounded like a dying deer coming from a human’s voice. Like actors in a horror movie we desperately wanted to investigate the strangeness but then remembered that the “B” in #sob stands for Ballantyne and at this point we were not prepared to do any sprinting so we turned around and headed to the front of the store.
– The Q figured out the Tabata timer and we conducted this 2nd set at the front of the store in a well lit area and in site of all CCT cameras.
– If you’ve not been to for firestarter in a while you’re missing a lot and we want to see you again.
MARY: see above ANNOUNCEMENTS: date night this weekend. To clarify teddyf3 is your Q not your date; reach out to him with questions. You’ll want to bring your M to this event.
We saw a ghost…x2
Date: 2024-04-29 AO: chubby-hubby Q: baracus PAX: Cheese Curd, Mr Brady, ductwork, geraldo, hopper, turkey_leg FNGs: None COUNT: 7
WARMUP: aches Curd ran in, Brady was massaging is leg. Mostly waiting on Turkey Leg
THE THANG: Run out and back- 4-6 miles, Cheese Curd ran more
MARY: no sightings of her
ANNOUNCEMENTS: not sure
COT: considering that CC is actually writing this for BA, I am not sure if there was COT. curd had to split before the 6 came in.
I am sure there was some epic prayer for world peace.
Got some insider knowledge that Messi is the new spokesman for Lowe’s.
We saw the ghost on the trip out and back… good to see her again.
WARMUP: aches Curd ran in, Brady was massaging is leg. Mostly waiting on Turkey Leg
THE THANG: Run out and back- 4-6 miles, Cheese Curd ran more
MARY: no sightings of her
ANNOUNCEMENTS: not sure
COT: considering that CC is actually writing this for BA, I am not sure if there was COT. curd had to split before the 6 came in.
I am sure there was some epic prayer for world peace.
Got some insider knowledge that Messi is the new spokesman for Lowe’s.
We saw the ghost on the trip out and back… good to see her again.
Blakeovery
Date: 2024-04-29 AO: run Q: frasier PAX: bratwurst, Gold Digger, bunker, Polly, Taco_Stand, goonie FNGs: None COUNT: 7
WARMUP: the early risers started at 5 AM and God a little over a mile. THE THANG: as promised there was a no drop in effect. We ran through several neighborhoods winding our way around Saint Matt’s church and then returning home. MARY: ANNOUNCEMENTS: be on the lookout for a announcement from taco stand requesting items if you’re able to donate to a family that he is helping. COT:
WARMUP: the early risers started at 5 AM and God a little over a mile. THE THANG: as promised there was a no drop in effect. We ran through several neighborhoods winding our way around Saint Matt’s church and then returning home. MARY: ANNOUNCEMENTS: be on the lookout for a announcement from taco stand requesting items if you’re able to donate to a family that he is helping. COT:
Hateful Presses
Date: 2024-04-29 AO: swole Q: flipper PAX: ickey_shuffle, voodoo, Uncle Leo, The Worm, flipper FNGs: None COUNT: 5 Another week of the spreadsheet, another Monday started right. Today was more presses and swings, and man there were plenty of each. The music was dubious, but the PAX were game, even a late arriving Worm got his work in.
WARMUP: SSH, IW, Swings, Slingshots, ST, arm circles, scarecrows THE THANG: Press ladder 1,2,3,4,5! X5. 16 X 10 heavy 1H swings, Farmers Carries MARY: boat/canoe, flute bridge, elbow plank ANNOUNCEMENTS: beer ruck, beer run, savage race COT: YHC took us out
WARMUP: SSH, IW, Swings, Slingshots, ST, arm circles, scarecrows THE THANG: Press ladder 1,2,3,4,5! X5. 16 X 10 heavy 1H swings, Farmers Carries MARY: boat/canoe, flute bridge, elbow plank ANNOUNCEMENTS: beer ruck, beer run, savage race COT: YHC took us out
Billionaires behaving badly or: how I learned to ignore tequila hangovers and swing the bell
Date: 2024-04-27 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Mountain Momma, ickey_shuffle, mighty_mite FNGs: None COUNT: 6 Undeterred by the demands of helping the next generation in their pursuits of higher education, six pax ascended from the fury of their fartsacks and embraced the bell this morning. The weinke did these men no favors. Much like the playlist, the spreadsheet called for the “least greatest” hits, at least of the past few weeks. Doubles-a-plenty, heavy waiters, and a 20 minute carousel of 1-handed swings unfolded before a closing combo of deadlifts, merkins, and snatches. An over-engineered playlist theme provided a much unneeded cacophony, but hey, at least the mumblechatter was good! We covered Tepper’s latest antics, The Worm’s exploits in New Zealand, and whether O.J. really did it? (spoilers: yes, probably). Impressively, The Worm’s steely resolve taught the young bucks a lesson or two about how to beat the ill effects of fermented blue agave back into submission. All in all, the pax persevered and won the morning. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Mr. Cleans (5 sets) – 5x double cleans 2) Dr. Squats (5 sets) – 5x double front squats 3) Señor Swings (20 min. EMOM) – 10x 1-handed swings 4) Monsieur Le Garçon (5 sets) – 5x waiter carries (down/back switch hands at the turn) 5) Herr Combo Reverse Ladder (3 sets) – SLDL (3x e/s) [increase 1x each set] – Merkins (8x) – Snatches (5x e/s) [decrease 1x each set] MARY: Walking over to join the pax of The Rock? ANNOUNCEMENTS: – Brew Ruck on 5/25. – Savage Race at some point on a future date at a mystery farm “up I-77″…sounds legit. – Next week at Olympus looks like a doppelgänger of this week’s Meathead…translation: ya grip is gon’ be smoked. Bring gloves and see you in that gloom coming soon. COT: Cuajada de queso took out the collective pax of Olympus and The Rock.
Saturday 🛒 Spree
Date: 2024-04-27 AO: davinci Q: Palmolive PAX: das_boot, Franky, kirby, midriff, Olaf, teddyf3, Wu Tang 🐝 FNGs: None COUNT: 8 I was surprised and happy to see the turnout today. Glad to have Olaf and Teddy back, and see our Da Vinci regulars returning from their running vacations (minus C3P0…Lord of the Laps). We even got a chance to show our brother from Asheville, Wu Tang, some SoB savagery!
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out
WARMUP: Mosey to Target side lot for imperial squat walkers, plank, runners stretch, Peter Parker’s with merkins, body bag builders (8 count burpees), and probably something else.
THE THANG: Everyone grab a cinderblock (or half) and start the rifle carry walk around the back of Target. At every light, do an exercise including blockees, captain Morgans, CDDs with feet on the block, goblet squats, lunges with blocks, resisted big boys, curls, head/shoulder/knees/toes, grip/rip/rolls, and Al gore with block.
For the trip back to the Cindy pile we loaded them in a shopping cart (and Franky in another) and headed to the side lot to unload. Return the carts to Marshalls and flag carrier run up the hill by Blakeney Heath. Das Boot had to bail, so we reluctantly went on without him.
Stop at the playground for one round of pull ups, Bulgarian split squats, and step ups. Then tour the neighborhood yard sale for any gems, stopping for Mary (LBCs and pretzel crunches) at every street.
Mosey back to launch just in time.
MARY: LBCs, pretzels, Chippy cross, and a bunch throughout the beginning.
ANNOUNCEMENTS: Second F night out on May 4th. Check Teddy’s posts on Slack.
COT: Astro took us out
Garage Clean Out
Date: 2024-04-27 AO: the-rock Q: Cheese Curd PAX: double_e, Snuka, Alf, Floor Slapper, Cottonmouth, geraldo, jet_fuel, O’Tannenbaum, Horsehead FNGs: None COUNT: 10
WARMUP: Jog to the other side of the parking lot, SSH and IW
THE THANG: We did 1round of 17 exercises 45sec on 15 off, then 1 lap. Then another round of different exercises, then a lap. Lastly, did a greatest hits for another 17 exercise 35sec on 10sec off, but you choose which exercise at each station
Here is all the equipment that was out there. 2 wheels / 48lbs 2 ropes Sandbags: 80, 2-60, 53, 50, 2-40 KB 45, 40 and 35 Medicine balls 30, 25 and 15
MARY: oh yeah! ANNOUNCEMENTS: savage race, beer ruck
COT: Thank you to the pax for coming out and doing strength training for 60 mins. -I need to reorganize my garage, so all this stuff had to come out so I can put it back. Perfect time to bring it all to an AO -plenty of ball busting, and pax trying to figure out where I store all this stuff
Have a great day!
WARMUP: Jog to the other side of the parking lot, SSH and IW
THE THANG: We did 1round of 17 exercises 45sec on 15 off, then 1 lap. Then another round of different exercises, then a lap. Lastly, did a greatest hits for another 17 exercise 35sec on 10sec off, but you choose which exercise at each station
Here is all the equipment that was out there. 2 wheels / 48lbs 2 ropes Sandbags: 80, 2-60, 53, 50, 2-40 KB 45, 40 and 35 Medicine balls 30, 25 and 15
MARY: oh yeah! ANNOUNCEMENTS: savage race, beer ruck
COT: Thank you to the pax for coming out and doing strength training for 60 mins. -I need to reorganize my garage, so all this stuff had to come out so I can put it back. Perfect time to bring it all to an AO -plenty of ball busting, and pax trying to figure out where I store all this stuff
Have a great day!
Forget Oprah’s Favorite Things, This is War Eagle’s Favorite Things
Date: 2024-04-23 AO: bagpipe Q: war_eagle PAX: Spitball, picasso, Pilgrim, Blackbeard, Cooter2, Rousey, wildturkey, Hawkeye, Starch FNGs: None COUNT: 10
WARMUP: Standard warmup in the corporate park. THE THANG: Mosey to Ballantyne pond. 10 merkins, run up hill, 10 squats then back down. Did this 3 times then a lap around the pond. Repeated this but with diamond merkins and sumo squats.
Mosey to the new park area in the middle of the businesses, Time for a relay race. Partner up, wheelbarrow to the other side, both partners bear crawl back the flip and other guy wheelbarrows back.
Mosey to the pull up bar trail area. Partner back up. P1 heads to one set of pull up bars and P2 to other group of pull up bars. Each do 10 pull ups then meet in the middle for 10 handslap merkins. Do this twice…time to start heading back. Jailbreak back from bottom of hill. MARY: About 4 minutes when we got back to launch. ANNOUNCEMENTS: Timekeeper Brew Run 6/1 Brew Ruck 5/25 10 year anniversary of Swift COT: Bratwurst took us out
WARMUP: Standard warmup in the corporate park. THE THANG: Mosey to Ballantyne pond. 10 merkins, run up hill, 10 squats then back down. Did this 3 times then a lap around the pond. Repeated this but with diamond merkins and sumo squats.
Mosey to the new park area in the middle of the businesses, Time for a relay race. Partner up, wheelbarrow to the other side, both partners bear crawl back the flip and other guy wheelbarrows back.
Mosey to the pull up bar trail area. Partner back up. P1 heads to one set of pull up bars and P2 to other group of pull up bars. Each do 10 pull ups then meet in the middle for 10 handslap merkins. Do this twice…time to start heading back. Jailbreak back from bottom of hill. MARY: About 4 minutes when we got back to launch. ANNOUNCEMENTS: Timekeeper Brew Run 6/1 Brew Ruck 5/25 10 year anniversary of Swift COT: Bratwurst took us out
Longevity, Preparedness, 1st F
Date: 2024-04-26 AO: the-brave Q: soft_pretzel PAX: fire_hazard, Franky, midriff, picasso, soft_pretzel, teddyf3, wingman FNGs: None COUNT: 7
WARMUP: running, stretching THE THANG: 4.5 miles total. 3x hard up the Murderhorn. 2x three hill sprints at the Maul. Lots of Merkins. Lots of Mary. Some dips. MARY: yes ANNOUNCEMENTS: none COT: Consider the purpose of your 1st F training. Fitness is about living in a state of preparedness to serve others. It’s about the back half of your life and what you want that to be like. Work on VO2 Max, muscle mass, and functional strength to follow this path.
WARMUP: running, stretching THE THANG: 4.5 miles total. 3x hard up the Murderhorn. 2x three hill sprints at the Maul. Lots of Merkins. Lots of Mary. Some dips. MARY: yes ANNOUNCEMENTS: none COT: Consider the purpose of your 1st F training. Fitness is about living in a state of preparedness to serve others. It’s about the back half of your life and what you want that to be like. Work on VO2 Max, muscle mass, and functional strength to follow this path.