shoulder day

shoulder day

Date: 2025-02-25 AO: skunk-works Q: Mountain Momma PAX: lois, Header FNGs: None COUNT: 3 WARMUP: stuff THE THANG: shoulder day Farmers carries around the track, stopping a few times each lap to get some presses and upright rows Lots of arm circles mixed in with shoulder taps 3 rounds of 3 exercise stations – 10 reps of double bell shrugs as the timer, other stations were hand release merkins and plank 5 and a half minutes of core work Finished out with swings and THPP
Couple of running laps mixed in for good measure
Discussed the corealis effect – toilets swirl the opposite direction in Australia! That’s what a public school education gets you in South Carolina.
MARY: ANNOUNCEMENTS: COT: Prayers for baby Merit who was being pulled off life support and her parents, Grant and Elizabeth. She’s in the arms of her loving savior now Believing for Cecil’s cancer to be healed

Twitchin’ Donuts

Date: 2025-02-25 AO: fast-twitch Q: retread PAX: Alf, Benny, ductwork, hopper, retread, rock_thrill FNGs: None COUNT: 6 A half dozen Pax feasted on the old school donut route. Great to have rock_thrill join us and pull YHC along. Alf ductwork hopper added extra mileage on the cruller. Benny with a solid effort before his visit to the great state of Ohio.

🔥 Final Edition of Park Crossing #Swift 🔥

Date: 2025-02-25 AO: swift Q: tagalong PAX: Wolverine, Brisket, fire_hazard, Gump, bratwurst, soft_pretzel, Astro (Kyle Kirchhoff), frasier, citgo, @moth FNGs: None COUNT: 11 :fire: Final Edition of Park Crossing #Swift :fire:
The Speed Squad: Brisket :meat_on_bone:, @moth :butterfly:, fire_hazard :rotating_light:, Gump :man-running:, Wolverine :badger:, bratwurst :hotdog:, soft_pretzel pretzel :pretzel:, and tagalong :man-running:
We sent this one out with a bang :boom:—cranking out 4×2 min, 2×4 min, and 2×6 min intervals, racking up nearly 6 miles of pure speed. Some of us even managed to stay upright the whole time.
– Brisket :meat_on_bone: kept the pace low and slow (except it wasn’t slow at all). – @moth :butterfly: finally fluttered his way into a speed workout. – fire_hazard :rotating_light: nearly set the pavement ablaze. Ballantyne FD is on standby. – Gump :man-running: was just runnin’. No surprise there. – Wolverine :badger: clawed his way through every rep like a beast. – bratwurst :hotdog: brought the Euro speed—efficient, precise, and slightly spicy. – soft_pretzel pretzel :pretzel: twisted and turned but held strong… until the soft serve. – tagalong :man-running: made sure no one got lost… mostly.
Park Crossing speed days are officially retired, but the pain and glory live on. See you at the next challenge! :checkered_flag::muscle:
frasier, citgo and Astro (Kyle Kirchhoff) did some sort of pay to pace scheme, but we’ll give them credit for their attendance… Maybe they’ll unlock a participation medal from kirby

No plan, no problem…

Date: 2025-02-25 AO: bagpipe Q: Roulette PAX: Starch, Pepsi, wildturkey, taggart, kirby, madison, teddyf3, Rousey, Taco_Stand, Hawkeye FNGs: None COUNT: 11 WARMUP: Standard warm-up while we waited for a few stragglers to form up in the circle… SSH, IW, merkins, runner’s stretch… THE THANG: YHC didn’t have a plan for today, but had a route in mind, so we took off towards the pond for a couple laps and let the inspiration come to us… Around the pond: 1st stop: 20x Incline merkins, Dips, Decline merkins 2nd stop: 20x Flutter, Big boys, J-Lo’s 3rd stop: 20x Wide arm incline merkins, Dips, Diamond decline merkins 4th stop: 20x Freddie Mercury, Glute Bridge, 10s plank
Mosey to Campbell Soup hill and partner up. One partner does AMRAP exercise while the other partner runs the hill then switch for three rounds, really push the hill when it’s your turn to run: Carolina Drydocks, Lunges, American Hammers
Mosey to the rock pile, partner work again, catch me if you can. One partner rifle carries the rock, the other partner does 5x merkins & big boys, all the way around the pond
Finish up with a slow mosey Indian run back to base, with a jail break at the end…
Respect to all the men for pushing themselves today… MARY: Everywhere all the time ANNOUNCEMENTS: WTF April 12, it’s a good time, be there. The Fort Jaeger event March 15, Run/Ruck team event COT: You can only be where you are right now, doing what you are doing in that moment, make it count… Thinking of you The Worm hope you are getting better…

Can cartel kingpins afford plastic surgery?

Date: 2025-02-25 AO: falcon-crest Q: Grits PAX: Grits, puddin_pop, jet_fuel, marge, Huddle House, Slingshot, Clover, Snuka, MARTA, Bootlegger FNGs: None COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: none COT: Grits

I can do that… 30 times?

Date: 2025-02-24 AO: swole Q: flipper PAX: Unplugged, Uncle Leo, ickey_shuffle, taggart, high_tide, Emoji, Starch, flipper FNGs: None COUNT: 8 For 8 PAX, Monday started the right way, with iron flying and tunes bumping. Pandora offered forth a pump worthy mix of 80s rock which, absent a couple clunkers, was well received by the PAX. The good news ended there as Joe the merciless prepared for us an absolute slobber knocker of a workout… but we’ll get to that
WARMUP: SSH, Swings, IW, High Pulls, Arm Circles, Snatches THE THANG: 30 minute EMOM!!! 3 presses each side every minute. Do some shrugging 3 X 15 50 swings unbroken
MARY: boat/canoe, plank shoulder to knees ANNOUNCEMENTS: nah COT: prayers for The Worm as he continues his fight, wish he could be in the gloom instead. YHC took us out

Dosey Doe 🇯🇵 send off

Date: 2025-02-24 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, Hippie, hairball, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: Did the Hunters Oak loop MARY: ANNOUNCEMENTS: COT:

Just another merkin Monday

Date: 2025-02-24 AO: firestarter Q: Palmolive PAX: Roulette, wildturkey, Rudy, f3bigtuna FNGs: None COUNT: 5 Good to see some faces I haven’t seen in a while. Qing or posting the same sites gets you in a rut…branch out and make sure you Q or post somewhere different every month.
WARMUP: Mosey to 5/3 bank. SSH, LSS, Peter Parker’s, and 4 count merkins then run to the nail and lash strip mall down AK.
THE THANG: Grab a lifting rock then put it on the ground. Get in bear crawl position and push the rock 5 times while bear crawling, then do 5 merkins, then do a lap until you get back to your rock.
Repeat until you get your rock all the way around and back to start.
MARY: Flutter presses and WW3 sit ups with your rock friend.
ANNOUNCEMENTS: Lots of CSAUPs going on over the next 2 months. Sign up for at least one of them.
COT: I took us out.

Soccer #s

Date: 2025-02-23 AO: soccer Q: Orange Whip PAX: Jose Varela, National Treasure, Joshee10, Kellen Dargle, Mile High, Phil Britto, Jose Quintanilla, Orange Whip, Christmas, Tormund, Pearce, shawn, Shawn FNGs: 1 Shawn COUNT: 12 6v6 with an FNG
2 games, second one much closer than the 1st, great time as always…warm weather coming soon

Daycare diapers

Date: 2025-02-24 AO: base-camp Q: Orange Whip PAX: thunder_road, Mr. Magoo, Focker, O’Tannenbaum, Orange Whip, Snuka, Erin Brokavich, Limey FNGs: None COUNT: 8
8 men came out on hopefully one of the last sub-40 mornings of the year.
The Thang – warmup and quick merkin practice at the daycare where they had a dumpster out front, likely to handle the daily diaper overload… – Woodfox run with tarantulas and dry docks – Wall/pole work – Plyometric sequence x3 – Merkin parking space crawl :man-shrugging: – Solid 9 minutes of group ab work
Group stayed close, low chatter except for Limeys full review of the Polish food scene in Chicago. OT’s car is cleaner than…well…something that’s very clean. Went to Crunch afterwards and saw several of our guys enjoying the heated space…
YHC took us out.
Thanks Thunder Road and Mr Magoo for the opportunity!

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