Swans run out and back
Date: 2025-01-30 AO: hydra Q: Focker PAX: jet_fuel, deep_dish, MARTA, marge, spackles, Foghorn, Brandi, puddin pop, erin Brockovich, huddle house, slingshot FNGs: None COUNT: 12 WARMUP: ST, hillbilly, hand release merkin, mtn climbers THE THANG: triple nickel at good shepherd, partner rock work at circles end, run the inside loop to check out the new townhomes with called exercise at each corner and speed bump on our way back to rea. 10 burpees at windyrush followed by 10 wide arm/diamond merkins x2 at wesley united and 5 burpees. Back to launch for wall sit and mary to close us out. 3 miles on my watch, spackles had 2.7 in his head MARY: freddie mercury, heels to heaven and 1min elbow plank ANNOUNCEMENTS: no blood drive in foreseeable future. Will reach out in my hood for blood drive bus parking COT: spackles with the takeout
Chest and Leg Day
Date: 2025-01-29 AO: wamrap Q: rachel PAX: Alf, Orange Whip, O’Tannenbaum, Horsehead, double_e, poptart, Astro (Kyle Kirchhoff), rachel FNGs: None COUNT: 8 Parking deck, merkins, jump squats, burpees etc. Standard WAMRAP stuff. Lots of reps. Great work today men. Good to get back out there after missing a week.
Astro with the takeout.
Astro with the takeout.
Run Forrest Run!
Date: 2025-01-29 AO: _area-51 Q: Pilgrim PAX: lorax, Point Break FNGs: None COUNT: 3 WARMUP: Standard set.. THE THANG: run run run. And Lunge! MARY: a little bit of each ANNOUNCEMENTS: COT:
Modify As Needed
Date: 2025-01-29 AO: the-maul Q: wingman PAX: kirby, patent_pending, Taco_Stand, f3bigtuna, Odd Job, super trooper, Hawkeye, commish, madame_tussauds, wingman, Chinook FNGs: 1 Chinook COUNT: 11 11 at the maul. beats one of my last Qs of 1. Disclaimer given, FNG present and YHC modifies the workout.
WARMUP: usual pleasantries of SSH, IW, Windmill, Hill-billy, Merkin THE THANG: Head to the church and grab a rock. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats
Lap around the church with 10 merkins and 10 LBC alternted at the speed bumps.
Back to rock work. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats 10 American Hammer with the rock. #crowdpleaser.
Mosey to back of target dropping the rocks off on the way.
10 Jump Squats 5/side lunge with twist 10 plank jumps 30s wall squat 10 Mountain Climbers Repeat
Alternate at speed bumps: 10 Big-Boy Sit-ups 10 Heels to Heaven
Mosey to wall 10 Single Leg Dead Lifts 10 American Hammer 30 Second Side Plank 5 Pistol Squats each leg.
Mosey to the launch for a quick stretch. Time.
We ran out of time for 10 burpees, 15 ski jumps, 20 high knees. Not sad about missing the burpees!
Fantastic to have a big crowd at the maul. Lots of chatter, an FNG, Chinook, recently retired from the Army (31 years) who was named after an incident static line jumping out of the back of a chinook #badass!
Great to have commish (brought the FNG) and madame_tussauds back out. Keep it up. – Taco_Stand at least three in a row. #keepitcoming – patent_pending getting after it. Hope your feeling better – f3bigtuna a solid champion – Odd Job been away for a minute but killing it and has 4 back-to-back Qs coming up. Starting with davinci #supportyourboy – super trooper no way he’s 50. Ready for the warmer weather and catch-phrase t-shirts – Hawkeye #wardaddy leader-of-men. I think was in 5th gear today running circles around all of us. – kirby tried to rename himself and got periodically disoriented. Crushed the lap around the school. I think he asked YHC a tricky question to confuse me so he could take of early. #didthetrick – Chinook – no stranger to bootcamps. Hope to see you again. Check out Waxhaw. I think they have an afternoon workout still.
ANNOUNCEMENTS: WTF – Waxhaw trail fast is approaching. This time in april. You can do it. #sayyes
kirby took us out. Prayers to The Worm and family. :pray:
WARMUP: usual pleasantries of SSH, IW, Windmill, Hill-billy, Merkin THE THANG: Head to the church and grab a rock. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats
Lap around the church with 10 merkins and 10 LBC alternted at the speed bumps.
Back to rock work. 10-10-10 Curls 10 Presses 10 Tricep Extensions 10 Rows 10 Squats 10 American Hammer with the rock. #crowdpleaser.
Mosey to back of target dropping the rocks off on the way.
10 Jump Squats 5/side lunge with twist 10 plank jumps 30s wall squat 10 Mountain Climbers Repeat
Alternate at speed bumps: 10 Big-Boy Sit-ups 10 Heels to Heaven
Mosey to wall 10 Single Leg Dead Lifts 10 American Hammer 30 Second Side Plank 5 Pistol Squats each leg.
Mosey to the launch for a quick stretch. Time.
We ran out of time for 10 burpees, 15 ski jumps, 20 high knees. Not sad about missing the burpees!
Fantastic to have a big crowd at the maul. Lots of chatter, an FNG, Chinook, recently retired from the Army (31 years) who was named after an incident static line jumping out of the back of a chinook #badass!
Great to have commish (brought the FNG) and madame_tussauds back out. Keep it up. – Taco_Stand at least three in a row. #keepitcoming – patent_pending getting after it. Hope your feeling better – f3bigtuna a solid champion – Odd Job been away for a minute but killing it and has 4 back-to-back Qs coming up. Starting with davinci #supportyourboy – super trooper no way he’s 50. Ready for the warmer weather and catch-phrase t-shirts – Hawkeye #wardaddy leader-of-men. I think was in 5th gear today running circles around all of us. – kirby tried to rename himself and got periodically disoriented. Crushed the lap around the school. I think he asked YHC a tricky question to confuse me so he could take of early. #didthetrick – Chinook – no stranger to bootcamps. Hope to see you again. Check out Waxhaw. I think they have an afternoon workout still.
ANNOUNCEMENTS: WTF – Waxhaw trail fast is approaching. This time in april. You can do it. #sayyes
kirby took us out. Prayers to The Worm and family. :pray:
We Bear Bears
Date: 2025-01-29 AO: sacs Q: wildturkey PAX: geraldo, Starch, Roulette, Frosty FNGs: None COUNT: 5
WARMUP: Jerry can rucks THE THANG: 5 rounds of Bear Complex with 200 yard shuffle 5 rounds of 5 ruck-push-ups, 10 rows and 15 futter with lap around the stairs Bonus bear crawl ANNOUNCEMENTS: Bragg/Spartan COT: Prayers for our lost sheep Cheesecurd
WARMUP: Jerry can rucks THE THANG: 5 rounds of Bear Complex with 200 yard shuffle 5 rounds of 5 ruck-push-ups, 10 rows and 15 futter with lap around the stairs Bonus bear crawl ANNOUNCEMENTS: Bragg/Spartan COT: Prayers for our lost sheep Cheesecurd
10v11
Date: 2025-01-26 AO: soccer Q: Orange Whip PAX: National Treasure, jrr_tolkien, Moondance, Kellen Dargle, Mile High, Orange Whip, Brian D. Vessels,, Jose Varela, Joshua M Belony, Christmas, BobbyFischer, Brody, Kalel, Pierce, Danny, Jose, David FNGs: 1 David COUNT: 20 Big numbers on a chilly morning. Two lopsided games were played but it was tons of fun as usual.
Lots of non-slackers not listed – sorry if I missed ya, can’t remember everyone from a couple days ago
Lots of non-slackers not listed – sorry if I missed ya, can’t remember everyone from a couple days ago
Maybe It Is Your Shoes
Date: 2025-01-28 AO: swift Q: Hippie PAX: Brisket, tagalong, Gump, midriff, fire_hazard, drive_by, Wolverine, kirby FNGs: None COUNT: 9 WARMUP: mosey to BCC THE THANG: uphill for 3 min and back down to the starting point in 2 min. 2 min rest. x4
kirby was a welcome addition in the first rep.
Wolverine didn’t want to use his self-healing super powers in front of everyone so he dipped. He’ll be back full strength soon.
There was a short debate about whether stretching is beneficial.
midriff planted a see that perhaps my shoes are to blame for my back pain…you never know
COT: Gump took us out
kirby was a welcome addition in the first rep.
Wolverine didn’t want to use his self-healing super powers in front of everyone so he dipped. He’ll be back full strength soon.
There was a short debate about whether stretching is beneficial.
midriff planted a see that perhaps my shoes are to blame for my back pain…you never know
COT: Gump took us out
The Soul of Wealth Chapters 4-6
Date: 2025-01-28 AO: 3rdf-timekeeper Q: Roulette PAX: Starch, Taco_Stand, turkey_leg, madison, kirby, wingman, Hippie, Gump FNGs: None COUNT: 9 Really good conversation this morning with plenty of input from everyone. We even had some guest PAX that haven’t read the book but couldn’t resist the coffee and good conversation.
Chapter 4: Comparison Is the Thief of Joy Humans are psychologically wired to make social comparisons as a way to reduce uncertainty and ambiguity. To counteract this tendency, we must focus on personal goals, practice gratitude, and be intentional about where we draw inspiration.
Chapter 5: Meaning at Work Postal employees, once seen as messengers of sympathy, love, and commerce, have become marginalized in a soulless system. This chapter emphasizes that purpose-driven organizations with a clear mission tend to achieve higher financial performance and happier employees. A sense of belonging, a shared purpose, and active organizational support help frame perspectives, even during mundane tasks.
Chapter 6: You Might Be Solving the Wrong Problem Companies like Kodak, Blockbuster, and Blackberry faltered because they failed to address the right problems, leading to their disruption by newer models. In personal finance, the lesson is clear: focus on your own game and stay aligned with your unique goals to avoid similar pitfalls.
Starch will lead on Chapters 7 – 9 next week… “The Power of Habits” through “Your Money Needs a Why”
Chapter 4: Comparison Is the Thief of Joy Humans are psychologically wired to make social comparisons as a way to reduce uncertainty and ambiguity. To counteract this tendency, we must focus on personal goals, practice gratitude, and be intentional about where we draw inspiration.
Chapter 5: Meaning at Work Postal employees, once seen as messengers of sympathy, love, and commerce, have become marginalized in a soulless system. This chapter emphasizes that purpose-driven organizations with a clear mission tend to achieve higher financial performance and happier employees. A sense of belonging, a shared purpose, and active organizational support help frame perspectives, even during mundane tasks.
Chapter 6: You Might Be Solving the Wrong Problem Companies like Kodak, Blockbuster, and Blackberry faltered because they failed to address the right problems, leading to their disruption by newer models. In personal finance, the lesson is clear: focus on your own game and stay aligned with your unique goals to avoid similar pitfalls.
Starch will lead on Chapters 7 – 9 next week… “The Power of Habits” through “Your Money Needs a Why”
last week
Date: 2025-01-21 AO: skunk-works Q: Mountain Momma PAX: lois, Smokey FNGs: None COUNT: 3
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SkunkWorks is here, speed lab session
Date: 2025-01-28 AO: skunk-works Q: Mountain Momma PAX: lois, Spikeball, Smokey FNGs: None COUNT: 4
WARMUP: the usual with some extra warmup to prepare for sprints THE THANG: some bell work 10x10m sprints Catch me if you can to the play ground, 10 merkin chaser Deadhangs, reverse donkey kicks, various mobility moves Catch me if you can back to launch Bell work 10x15m sprints Agility game working on lateral movement and the crossover step Final cool down lap MARY: ANNOUNCEMENTS: COT: Lauren’s healing from preeclampsia, Header’s healing and recovery, Kim’s healing and recovery from long COVID and a suicide attempt
WARMUP: the usual with some extra warmup to prepare for sprints THE THANG: some bell work 10x10m sprints Catch me if you can to the play ground, 10 merkin chaser Deadhangs, reverse donkey kicks, various mobility moves Catch me if you can back to launch Bell work 10x15m sprints Agility game working on lateral movement and the crossover step Final cool down lap MARY: ANNOUNCEMENTS: COT: Lauren’s healing from preeclampsia, Header’s healing and recovery, Kim’s healing and recovery from long COVID and a suicide attempt