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No Offsite Activities Today

DATE: 2023-01-25 AO: Anvil Q: puddin_pop PAX: snowflake, lorax, Point Break, Erin Brokavich, Pilgrim, deep_dish FNGs: None COUNT: 7 WARMUP: Typical CoP session with heavier than normal emphasis on the “low, slow” components of the warmup. THE THANG: Partner work throughout the 45 minutes included Rocks and Running in the far parking lot, a Hot Box jam session of step-ups, dips, and derkins (w/ accompanied running), and a table step-up routine (also accompanied with running). MARY: Short round of Dollies & LBCs to fill the clock, and we’re done. ANNOUNCEMENTS: Blood Drive on March 3. Hit up @Marta for details. COT:

No Offsite Activities Today

DATE: 2023-01-25 AO: Anvil Q: puddin_pop PAX: snowflake, lorax, Point Break, Erin Brokavich, Pilgrim, deep_dish FNGs: None COUNT: 7 WARMUP: Typical CoP session with heavier than normal emphasis on the “low, slow” components of the warmup. THE THANG: Partner work throughout the 45 minutes included Rocks and Running in the far parking lot, a Hot Box jam session of step-ups, dips, and derkins (w/ accompanied running), and a table step-up routine (also accompanied with running). MARY: Short round of Dollies & LBCs to fill the clock, and we’re done. ANNOUNCEMENTS: Blood Drive on March 3. Hit up @Marta for details. COT:

A Real AMRAP at Waverly = WAMRAP

DATE: 2023-01-25 AO: Wamrap Q: O Tannenbaum PAX: mcgee, Orange Whip, rachel FNGs: None COUNT: 4 WARMUP: none THE THANG: 15 x jump squats, merkins, wwII sit ups, donkey kicks with stairs and increasing burpees. MARY: ANNOUNCEMENTS: COT: everyone lapped the Q, Rachel was on 10th set when time was called. Love wamrap, especially when I understand the instructions!

Here’s what we’re gonna do

DATE: 2023-01-25 AO: -Maul Q: kirby PAX: Chopper, madison, wingman, super trooper FNGs: None COUNT: 5
WARMUP: There was no warmth with the wind. THE THANG: Run to Heaven and Hell to get out of wind. Do warmup there 20X Canadian SSH. 10 Hand release merkins 10 jump squats. 10 RDLs each leg 9 Hand Release and 9 jump squats. 20 low slow squats in cadence three 8 Hand Release and jump squats.
Backwards run to end of deck do 10 Hand Release then sprint back for 10 jump squats. repeat 3 times and on the 4th run up stairs and back down ramp. Lung walk forward with twist to lead leg side half way and reverse lunge the other half with an opposite trailing leg arm stretch. Thanks Chopper for clarification. Do a mini Dora 1-2-2 with tram 100 big boy 200 ssh 200 jump squats. Reverse lunge walk up the stairs to light and mosey back. We saw a runner in the distance but it wasn’t Odd Job it was Goonie running away from doing a core workout. MARY: Back to launch to find dry pavement we did 4 rounds of Mary. Dying cockroachs Air humpers Heals to Heaven Slow dolly ANNOUNCEMENTS: BLOOD drive COT: prayers for Kai and Mitch. Thanks for the Take out Madison. Message of the day. Find someone to bring out. We are the outliers of Fitness there are plenty who need help. Also Wingman is 42 acorrding to his medical website 🤔

GoRuck BFF test- not Best Friend Forever

DATE: 2023-01-25 AO: Sacs Q: Cheese Curd PAX: Emoji, geraldo, Lafleur FNGs: None COUNT: 4 WARMUP: 1 ruck around the track and some basic arm stretches THE THANG: GoRuck Baseline Functional Fitness Test 2 mins of hand release merkins 2 mins of sit ups (added) 200 meter farmers carry with Ruck on 1 mile ruck with ruck and sandbag MARY: no Mary, but we did have 15 mins so each pax picked an exercise x 2- bent over rows, push out, swings, burden carry, shoulder to shoulder good mornings, missing one ANNOUNCEMENTS: Blood drive March 3rd see @marta COT: thanks @emoji for taking us out
We will try to redo this every 5 months or so. Good push today and we stayed dry!!

A Swift Slackblast

DATE: 2023-01-24 AO: Swift Q: madison PAX: Dosey Doe, frasier, hairball, Polly, bratwurst, Wolverine, soft_pretzel, midriff, flipper, madison, Chopper, kirby, Right Turn, retread FNGs: None COUNT: 14 WARMUP: Run to bull ring, warmup the legs. THE THANG: Run in circles, 800 on, 200 off (clockwise and counter-clockwise) MARY: Not allowed at a running workout ANNOUNCEMENTS: Flipper has a beard. Give blood on 3/3. Stream Park is open. COT: Circle of ball/circle of man. Wild Turkey took us out with courage and wisdom.

Right Turn turns Left

DATE: 2023-01-24 AO: Swift Q: madison PAX: bratwurst, Chopper, kirby, retread, Right Turn, soft_pretzel, Wolverine, flipper, midriff FNGs: None COUNT: 9 WARMUP: mosey to the bull ring and regroup for dynamic stretching
THE THANG: 800 m at 1 mile race pace, followed by 200 m recovery. Reverse direction and do it again. Repeato until time to return to launch
MARY: N/A ANNOUNCEMENTS: F3 Blood Dr. on March 3. COT: Great out by Wild Turkey

Crossing the Stream(s) Park

DATE: 2023-01-24 AO: Bagpipe Q: wildturkey PAX: picasso, Hippie, Spitball, Rousey, war_eagle, Pilgrim FNGs: None COUNT: 11
WARMUP: Standard jumping jacks, walkers, steve earles, ‘mericans, plank jacks and mt climbers THE THANG: Assault on Stream Park It’s a small park, but it has a lot of options including bridge, slides, ropes, hammocks, rock wall and astroturf runs.
The crew worked hard and had fun running through the obstacles. It was more like adult recess. It is definitely a great place for a Q even if just for part of the workout.
MARY: pretzel crunch pistol crunch back scratchers sit-ups ANNOUNCEMENTS: COT: Blood drive Mar 3

Good group, Good tunes, Good convo, Good Lord-that hurt.

DATE: 2023-01-24 AO: Backblasts Q: stonecold PAX: Horsehead, Schottzie, lois, Mountain Momma, funky_cold, Spyglass FNGs: None COUNT: 7 Good times and good tunes, even @Horsehead dancing like Jagger. Convo with @Schottzie about the Bengals chances. Have you seen Pepsi, where’s my Jet? Interesting Netflix doc but only @Lois remembers the commercial…of course he does.  He never forgets anything from the 80s or 90s Spy, MM, and Funky so focused on their form and keeping count of the reps. Enjoyed it boyz!
The Thang:
• SSHX15 • IWX15 • Merkins X 15 • Good Morning X 15
Mosey
Set 1 – repeat X 3 • 2H Swing X 20 • Merkin X 20 • Thruster X 10 • Clean X 8/S
100 yd jog after each round
Set 2 – repeat X 3 • Alternating Swings X 20 • Flutter Press X 20 • Squat X 10 • Snatch X 5/S
100 yd jog after each round
Set 3 – repeat X 3 • 1H Swing X 10/S • Two Hand OH Press X 10 • High Pull X 8/S • Russian Twist X 10
100 yd jog after each round
Swing/Merkin Ladder Start at 2 each, increase by 2 until 20, then back down
ANNOUNCEMENTS: Blood drive COT: prayers for @Smokey on mission trip with his boy, Meredith and her intv, Funkys sister in law, and Goatbags baby boy-coming soon!

Who has a conference call at 6 AM?

DATE: 2023-01-24 AO: Run Q: hoover PAX: Astro (Kyle Kirchhoff), Cheese Curd, Christmas, Watchita, Runstopper, baracus FNGs: None COUNT: 7
WARMUP: talking I’m the parking lot THE THANG: Strava segment hunting. 1. Raintree to Providence via Windbluff 2. Windbluff Hill Go to Rounding run loop 3. Rounding Run loop, clockwise 4. Bump 2 Bump S on Strawberry 5. Strawberry to raintree
and a loop around Pro’s mom because there was time.
there was no time for an Indian run on smokerise, Alf would have been disappointed.
MARY: none ANNOUNCEMENTS: blood drive and look up Astro’s son on YouTube, Luke Kerchoff COT: Astro with the takeout

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