Flappy bird runs through the woods
Date: 2025-05-29 AO: the-phoenix Q: Odd Job PAX: Roulette, midriff, teddyf3, wingman, Franky, kirby, patent_pending, SweetWater, wildturkey, Hawkeye FNGs: None COUNT: 11 WARMUP: SSH, IW, arm circles, merkin, runner stretch
THE THANG: Carrying bricks the whole time: Flappy bird/merkin sequence, then mosey down to the pavilion for some dora 123 (merkins, carolina dry docks, and LBC). Then a good long midriff led mosey through the forest back to base.
ANNOUNCEMENTS: Come to the Olaf going away party tonight at 6pm at OMB
Grateful for you guys, especially today.
THE THANG: Carrying bricks the whole time: Flappy bird/merkin sequence, then mosey down to the pavilion for some dora 123 (merkins, carolina dry docks, and LBC). Then a good long midriff led mosey through the forest back to base.
ANNOUNCEMENTS: Come to the Olaf going away party tonight at 6pm at OMB
Grateful for you guys, especially today.
A nice jog
Date: 2025-05-29 AO: run Q: frasier PAX: bunker, Astro (Kyle Kirchhoff), hairball, Polly, retread FNGs: None COUNT: 6 WARMUP: THE THANG: we mosey around a new course using old routes. MARY: ANNOUNCEMENTS: COT:
The gloom welcomes me home
Date: 2025-05-29 AO: shield Q: margo PAX: tagalong, Bombay, Moth, ToeJam, Brisket, Cheese Curd, shrinkwrap, Sea Bass FNGs: 1 Sea Bass COUNT: 10 WARMUP: run into Cameron wood THE THANG: triple nickel, merkins at street lamps.
Run to South Meck for rocks and merkins on speed bumps
Head home
MARY: we saw her
ANNOUNCEMENTS: blood drive and rescue mission 5k
COT: Margo took us out
Run to South Meck for rocks and merkins on speed bumps
Head home
MARY: we saw her
ANNOUNCEMENTS: blood drive and rescue mission 5k
COT: Margo took us out
The Rain Took Shelter From Us
Date: 2025-05-28 AO: anvil Q: Point Break PAX: lorax, Snuka, puddin_pop FNGs: None COUNT: 4 Embrace the Suck. Posted last night that we wouldn’t be seeking shelter. Turns out, the rain sought shelter from us. 4 PAX made their way into the gloom at Calvary.
The Thang
Warm up mosey the long way around to the turf semi-circle.
CoP upon arrival at the semi-circle: · SSH x 15 · Hillbillies x 15 · Mountain Climbers x 10 · Peter Parkers x 10 · Parker Peters x 10 · LSS x 15
Mosey to the side parking lot along 51.
WAVE 1: Ladder 1-2-3 · Run from one end of the long lot to the other, at the end do 1 Merkin, 2 Squats, 3 LBCs · Run from one end of the long lot to the other, at the end do 2 Merkins, 4 Squats, 6 LBCs · Repeat the ladder until we get to 10 Merkins, 20 Squats, 30 LBCs
Mosey over to the rock pile near 51.
WAVE 2: Rock Work · Pick a lifting rock that you’ll feel when we’re done. · 10-15-10 Rep Pyramid: Curls, Chest Press, Triceps, Bent Over Rows, Rock Plank Pull-Throughs
Mosey over to the tall wall across from the gym entrance.
WAVE 3: Wall Work · Peoples Chair + 50 Arm Raises · Repeato · Repeato again
Mosey back to Launch Point
Mary until time is called
Called time and COT. YHC with the takeout.
The Thang
Warm up mosey the long way around to the turf semi-circle.
CoP upon arrival at the semi-circle: · SSH x 15 · Hillbillies x 15 · Mountain Climbers x 10 · Peter Parkers x 10 · Parker Peters x 10 · LSS x 15
Mosey to the side parking lot along 51.
WAVE 1: Ladder 1-2-3 · Run from one end of the long lot to the other, at the end do 1 Merkin, 2 Squats, 3 LBCs · Run from one end of the long lot to the other, at the end do 2 Merkins, 4 Squats, 6 LBCs · Repeat the ladder until we get to 10 Merkins, 20 Squats, 30 LBCs
Mosey over to the rock pile near 51.
WAVE 2: Rock Work · Pick a lifting rock that you’ll feel when we’re done. · 10-15-10 Rep Pyramid: Curls, Chest Press, Triceps, Bent Over Rows, Rock Plank Pull-Throughs
Mosey over to the tall wall across from the gym entrance.
WAVE 3: Wall Work · Peoples Chair + 50 Arm Raises · Repeato · Repeato again
Mosey back to Launch Point
Mary until time is called
Called time and COT. YHC with the takeout.
That escalated quickly
Date: 2025-05-28 AO: meathead Q: voodoo PAX: high_tide, taggart, ickey_shuffle, Soul Glo, Emoji, voodoo FNGs: None COUNT: 6 Last night’s forecast called for rain at 0530 so the plan was to lift in the Hot Box. When the pax pulled up, it was misty but not raining. However, since the call had been made, we stayed with the Hot Box.
WARMUP: my usual: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squat
THE THANG:
20:00 EMOM (we’re used to EMOMs after The Grind):
Minute 1: 5 swings 4 cleans 3 snatches 2 presses 1 racked squat
Minute 2: repeat other side
Minute 3: 5 cleans 4 thrusters 3 snatches 2 OH reverse lunges 1 row
Minute 4: repeat other side
Repeat 5 times. #crowdpleaser
9:00 EMOM: Minute 1: 10 swings (switched to 10 swings per side after the first round)
Minute 2: 3 cleans 2 press 2 racked squat
Minute 3: repeat other side
MARY: Anchored leg raises x 15 Low plank for 1:00+
ANNOUNCEMENTS: blood drive on 6/20
COT: Thanks to Emoji for taking us out.
WARMUP: my usual: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Prying squat
THE THANG:
20:00 EMOM (we’re used to EMOMs after The Grind):
Minute 1: 5 swings 4 cleans 3 snatches 2 presses 1 racked squat
Minute 2: repeat other side
Minute 3: 5 cleans 4 thrusters 3 snatches 2 OH reverse lunges 1 row
Minute 4: repeat other side
Repeat 5 times. #crowdpleaser
9:00 EMOM: Minute 1: 10 swings (switched to 10 swings per side after the first round)
Minute 2: 3 cleans 2 press 2 racked squat
Minute 3: repeat other side
MARY: Anchored leg raises x 15 Low plank for 1:00+
ANNOUNCEMENTS: blood drive on 6/20
COT: Thanks to Emoji for taking us out.
I said i would have a plan, not a great plan
Date: 2025-05-28 AO: sacs Q: Cheese Curd PAX: wildturkey, Roulette FNGs: None COUNT: 3 WARMUP: After discussions about the workout location (lack of rain), we decided to stay away from messy track and workout near the bathrooms
1 heavy loop around the lot
THE THANG: 4 exercises, 4 rounds with a heavy lap in between. We were able to go through this 2x’s.
All exercises w/ ruck and sandbag. 1. Front squats x20 Overhead press x15 Deadlift x30 Russian Twist 15 per side Lap
2. Bent over row x20 Cleans x20 Tricep Extension as many as you can Curls LAP 3. Lunges x20 Ground to shoulder x15 Shake the baby x15 Ruck flutter press x 30 LAP 4. Cleans x10 Shake the baby Slick burpee over bag Big boy sit ups x20 LAP
MARY: yep ANNOUNCEMENTS: blood drive COT: Thank Wild Turkey for taking us out
1 heavy loop around the lot
THE THANG: 4 exercises, 4 rounds with a heavy lap in between. We were able to go through this 2x’s.
All exercises w/ ruck and sandbag. 1. Front squats x20 Overhead press x15 Deadlift x30 Russian Twist 15 per side Lap
2. Bent over row x20 Cleans x20 Tricep Extension as many as you can Curls LAP 3. Lunges x20 Ground to shoulder x15 Shake the baby x15 Ruck flutter press x 30 LAP 4. Cleans x10 Shake the baby Slick burpee over bag Big boy sit ups x20 LAP
MARY: yep ANNOUNCEMENTS: blood drive COT: Thank Wild Turkey for taking us out
Cool morning and perfect for a 5k run….
Date: 2025-05-28 AO: the-maul Q: Franky PAX: teddyf3, super trooper, Odd Job, Hawkeye FNGs: None COUNT: 5 WARMUP: short run to the HT parking lot. 10 SSH, imperial walkers, hilly billy, and wind mills. Run towards St. Mathew. THE THANG: lifting rocks for 15 curls, 15 overhead presses, and 15 biceps extension. Run around the church and alternating 10 flutters and 10 squats at each speed bump. Lifting rocks and relay the speed bump run with 10 Superman’s and 10 squats. One more rock lifting sequence. Now we just need to run 2 miles. A few short stops for the 6 to catch up and a few simple exercised while waiting. MARY: nope ANNOUNCEMENTS: nope COT:
Club Scorpio
Date: 2025-05-28 AO: wamrap Q: Orange Whip PAX: poptart, O’Tannenbaum, Alf, rachel, Orange Whip FNGs: None COUNT: 5 Five :notes: macho macho men :notes: braved the rain and spent time in the “clean” deck with a longer mileage goal today.
Body squats, dips, wal tar jai, heels to hell ( :man-shrugging:), exploding merkins and donkey kicks. Run long lap.
I actually still saw Rachel at 6:05 but he seemed to be hanging back longer than usual. Call it a sympathy run. Alf was tapering but still holding a solid third place, Pop Tart admitted that wal-tar-jais are too dangerous for him and OT refusenik’d the wall sits.
Prayers to the fellas going up to Maine to drink beer run a half marathon.
Lots of tranny warnings for those in the dating field. Also, for those of you female time travelers, if you’re ever partying with Alf at VT, make sure you check his condoms for modifications. We discussed if Club Scorpio lets first timers in free and if they have a punch card for frequent visitors – 3rd F there tonight.
This feels like a weird time to drop a Bible verse :man-shrugging: but I read this yesterday:
“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that is now and is which to come” 1 Tim 4:7 (Note – this is not an excuse not to post tomorrow)
Body squats, dips, wal tar jai, heels to hell ( :man-shrugging:), exploding merkins and donkey kicks. Run long lap.
I actually still saw Rachel at 6:05 but he seemed to be hanging back longer than usual. Call it a sympathy run. Alf was tapering but still holding a solid third place, Pop Tart admitted that wal-tar-jais are too dangerous for him and OT refusenik’d the wall sits.
Prayers to the fellas going up to Maine to drink beer run a half marathon.
Lots of tranny warnings for those in the dating field. Also, for those of you female time travelers, if you’re ever partying with Alf at VT, make sure you check his condoms for modifications. We discussed if Club Scorpio lets first timers in free and if they have a punch card for frequent visitors – 3rd F there tonight.
This feels like a weird time to drop a Bible verse :man-shrugging: but I read this yesterday:
“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that is now and is which to come” 1 Tim 4:7 (Note – this is not an excuse not to post tomorrow)
Miles 10-12
Date: 2025-05-27 AO: 3rdf-timekeeper Q: frasier PAX: F3 Elsa, Pepsi, Roulette, Franky, Hippie, bratwurst, das_boot, Gump, soft_pretzel FNGs: None COUNT: 10 bratwurst on Q next week for Miles 13-15. Special guest appearance!
Speed Work at SCMS
Date: 2025-05-27 AO: fast-twitch Q: slim_fast PAX: Benny, Spammer, slim_fast, Astro (Kyle Kirchhoff), Mr Brady, Joker, retread, voodoo FNGs: None COUNT: 8 Backblast posted on behalf of slimfast WARMUP: Veteran disclaimer by slim that we were headed to the track long way via backlot of raintree. Followed by quick dynamic stretching and instructions by slim once we got to the track THE THANG: 100 meters all you got followed by 3 minutes of recovery, 8 total rounds were completed. Long mosey recovery back the way we came around 6:05 MARY: none ANNOUNCEMENTS: ghost runner begins this week on Thursday 7:30 Launch Crunch parking lot with byob beers in the parking lot, blood drive i believe per Voodo is on June 20th. Check slack for details. COT: Slim Fast with the strong take out