Author Archive SlackBlast

It is Indeed Alway a Good Day to WAMRAP

Date: 2023-09-20 AO: wamrap Q: rachel PAX: Mile High, O Tannenbaum, Orange Whip, poptart, Alf, rachel FNGs: None COUNT: 6 We did WAMRAP things. It was difficult. We are better for it. Nice work gentleman

IPC #3 2023

Date: 2023-09-20 AO: sacs Q: Cheese Curd PAX: wildturkey, Emoji, geraldo FNGs: None COUNT: 4 WARMUP: nope THE THANG: IPC week 3- sandbag or ruck instead of cinderblock. Substituted round 5 with swings vs more blockies for time MARY: v-ups during the workout ANNOUNCEMENTS: blood drive COT: thanks for Geraldo for taking us out

Whiteboard of pain (September Version)

Date: 2023-09-19 AO: bagpipe Q: Franky PAX: Eleanor, Hawkeye, Olaf, Spitball, war_eagle, wingman FNGs: None COUNT: 8 WARMUP: Easy mosey to the the whiteboard location. THE THANG: Whiteboard of pain . . . . always starting from the top and working our way down. 1) Run a lap, 20 Curls with the block, 20 overhead presses with the block, 20 sid-the-kid, 20 American hammers with the block, 20 reverse lunges, 20 pistol crunches, 20 merkins, and 20 burpees. Total count = 2.5ish miles (olaf got more), 180 curls, 160 overhead presses, 140 sid-the-kid, 120, American hammers, 100 reverse lunges, 80 pistol crunches, 60 merkins, 40 LBCs, and 20 burpees. MARY: no time for that. ANNOUNCEMENTS: The homecoming Ultra 5k on 10/14. Register @ forms.gle/TVVxukAzFSokzPXJ7 and don’t forget to donate (any amount helps) @ mystory.lifesongfororphans.org/stories/the-ogdens-are-adopting/ COT: Prayers for Wingman’s dad who’s fighting Lymphoma.

Fall buzz without the scars

Date: 2023-09-19 AO: swift Q: bratwurst PAX: soft_pretzel, midriff, wildturkey, fleetwood, Sherpa, gumbo FNGs: None COUNT: 6 Launch at 0516 for a 10+ minute warm-up to the Bull Ring where we did 6 Dynamic drills and 1 OYO drill.
Explain the workout and then we’re off for 8min at Threshold Pace. Rest 90 sec. 8min at Threshold Pace on the reverse route. Rest about 120sec. 8min at Threshold Pace on same path as Interval #1 – goal was to make it at least as far as the 1st one.
10min mosey back to COT.
Several 🦃 fly-bys on the Bull Ring and a couple other runners/ walkers, but light traffic today on what was a beautiful late summer morning. @fleetwood said even the BRR never got this nice a couple weeks ago, and he definitely gets the medal for fastest post-BRR 2023 return to an interval running workout. Well done!
@Gumbo is back again and may get this running thing to stick.
@Midriff was working on the HCs for the Oct 14th HU5K during the whole workout.
@Sherpa is still running the cooldown…
@softPretzel was either late due to a traffic issue or a pre-run 💩 stop, but he joined at the drills and pushed it hard during the workout (just not too hard 💩).
Announcements: – Homecoming Ultra 5K – signup! donate! Run! – Timekeeper meets each Tuesday at 0630 in the parking lot (sweatshirts now encouraged). Right now, we’re almost halfway through “So Good They Can’t Ignore You – why skills trump passion in the quest for work you love.” Join us!

Just a Tuesday

Date: 2023-09-19 AO: falcon-crest Q: 49er PAX: 49er, Cheese Curd, Emoji, ickey_shuffle, jet_fuel, puddin_pop, spackles, deep_dish, Lewinsky, Limey FNGs: None COUNT: 20 WARMUP: run to lot THE THANG: run to op- whistles and merkins on the way
Some partner stuff
MARY: at the end
ANNOUNCEMENTS: Spacklers bro in law has cancer. Lift him up
COT:blood drive

Scatter

Date: 2023-09-19 AO: fast-twitch Q: Alf PAX: Alf, Astro (Kyle Kirchhoff), purell, Benny, Runstopper, hopper, turkey_leg, flipper, voodoo FNGs: None COUNT: 9 FT turning into Devils Turn style with 3 different workouts. @turkeyleg and @astro doing Marathon plan. @flipper and @voodoo on half marathon plan. Everyone else followed the dumb stuff I suggested.

Back in the Hood

Date: 2023-09-18 AO: run Q: bratwurst PAX: midriff, turkey_leg, Hippie, gumbo FNGs: None COUNT: 5 Flat Branch loop through mostly neighborhoods. connect.garmin.com/modern/course/16657208
Glad to have @Hippie join us for the first time as a site FNG.
PSA – Don’t step into puddles in the middle of a neighborhood street. It could be a sinkhole and almost gobbled a @turkey_leg leg.
Prayer requests: – 2yo boy in the community undergoing surgery for a tumor on his liver. – Midriff’s adoption travel plans

Functionality challenged

Date: 2023-09-18 AO: firestarter Q: kirby PAX: C3P0, Point Break, Franky FNGs: None COUNT: 4
WARMUP: slow mosey around blakney THE THANG: Functional Strength building of unused muscles. we found many that were weak. If you know of any fun strength training or stability movements please let me know 😊 MARY: mixed bag and found windshield wipers suck ANNOUNCEMENTS: Homecoming Race October 14th COT: Pray for those fighting cancer.

Three Gears and a Hill

Date: 2023-09-14 AO: nightmare-on-elm Q: war_eagle PAX: war_eagle, wildturkey FNGs: None COUNT: 2 WARMUP: Standard COP beside the movie theater. THE THANG: 5 stations, 3 with gear and 2 with body weight exercises. 45 seconds at each station with 15 seconds rest. After a round rotating through all 5 stations it was 3 laps up and down Regal Hill. There were 3 rounds of exercises on the paper at each station, first round was upper body, second round was core and third round was legs. Station 1 = Curb merkins, plank, RDL’s Station 2 (KB’s) = upright rows, swings, deadlifts Station 3 (25lb plates) = tricep extensions, american hammers, squats Station 4 (cinder blocks) = curls, flutter press, calf raises on curb Station 5 = Carolina dry docks, big boy situps, curb burpees
Wild Turkey and YHC made it through 3 rounds then repeated and got 2 more rounds in with 15 laps up and down the hill in total.

Netflix and merkins

Date: 2023-09-16 AO: davinci Q: wingman PAX: wingman, Palmolive, kirby FNGs: None COUNT: 3 we worked out. we talked about TV shows. we came out better
cinder blocks merkins rocks running pullups

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